Message Replying To

From marie, Age 18

Ht. 5'6", Wt. 191 - hi- i took this from:http://www.noexcusesteam.freeservers.com/custom.html simple enough to follow... 10 Fat Loss Tricks...Simple Ways To Ban The Bulge. ***From Oxygen Magazine March/April 1999 Issue*** If you want to shed fat, and keep it off, you have to do it the smart way. Here are 10 simple fat-loss tricks: Tip 1: WEIGHT TRAIN CONSISTENTLY. Muscle msy the secret to your weight loss success. When you start to weight train at least three times a week, you begin to build muscle. Muscle not only gives your body nicer shape, the more muscle you have on your frame, the more calories your body needs just to survive. Muscle burns more fuel even while you're sleeping. Therefore, if you're sticking to a reasonable low-calorie, low-fat eating plan, then add weight training to your routine, you will likely burn more calories than you are ingesting. Tip 2: DON'T STARVE YOURSELF. If you've been the same size for a number of months, your body is accustomed to its fat point. Drastically cutting back on the number of calories you're eating will scare your system. Thinking it's starving, your body will store away every fat calorie it can. Your metabolism will also slow down so that it isn't burning as much fuel. Tip 3: EAT LESS FAT. If you cut most of the excess fat out of your diet, you're going to see results whether you exercise or not. Eating broiled, boiled and roasted meats, tomato-based sauces rather than creamy versions and sandwiches with mustard rather than mayo will make a big difference. Fat has kore calories than protein or carbohydrates. Tip 4: FORGET THE FAT-FREE STUFF. These days you can buy almost everything fat-free. The question is, why would you want to? Not only do these products play games with the mind (you think you can eat large helpings of them because they don't contain fat) who knows what weird ingredients they contain? Tip 5: REWARD YOURSELF. It's best if you can use something like a manicure, massage or a night out to reward yourself for good behavior. However, s little forbidden food may be what you need to make you smile. If you were good all week, have a cheat day on the weekend. Don't go hogwild, just allow yourself a few of the foods that you normally wouldn't. Just don't get out of control and devour mulitiple servings. While you need some treats to keep you sane, too much of a good thing will set you back. Tip 6: KEEP HEALTHY SNACKS HANDY. There will be times when you are hungry and just can't ignore it. If you drink a glass of water and you're still hungry, go ahead and eat. Be sure to keep healthy snacks on hand for occasions like these. A piece of fruit, some raw carrots and broccoli, or even a half a chicken breast will satisfy your stomach. Don't reach for starchy carbs like a bagel, rice cakes, or even popcorn unless you have enough control to stop eating when you know that you have realistically had enough. Tip 7: BOOST YOUR AEROBIC ACTIVITY. If you want to speed up your fat-loss, increase the time you spend exercising. The more calories you burn, the quicker your body will start eating away at its stored fat for fuel. Tip 8: EXERCISE FIRST THING IN THE MORNING. While you sleep, your body eats its way through the energy supply you have accumulated during the day via your diet. If you exercise first thing in the morning your body has no choice but to obtain its energy elsewhere-namely your fat stores. Before breakfast, perform an aerobic activity for at least 20 minutes, and go even longer if you have the time. Not only will you chew up more fat for energy during your workout, your metabolic rate will reamin higher thoughout the day, utilizing more calories. Tip 9: DRINK LOTS OF WATER. Water is one of your best friends. It fills your stomach to make you feel full. It flushes out yur system, keeping everything cleansed as it moves merrily along. And the more you drink, the less likely you are to retain water, helping avoid that bloated look. Drink at least eight glasses, eight ounces each, a day. Swallow even more if you're exercising and sweating profusely. Tip 10: EAT FIVE OR SIX SMALL MEALS A DAY. You want to eat six servings of lean protein and carbs. A serving of protein is about four ounces (the size of a deck of cards). A serving of carbs is about one cup's worth of steamed rice, a piece of fruit the size of a tennis ball, a small salad, etc. A meal replacement shake, or protein bar make credible stand-ins if you're not the cooking kind. Try eating three or four natural food meals and rely on easy-to-prepare shakes in between. Eating every three hours will ensure that you never get ravenous enough to binge on a bag of chips. It will help keep your metabolism fired up, which means calories are being burned at a brisk rate. As well, your body will never be low on energy.