I am a 25 yr old male 5ft 10in and I weight 200lbs. I'm trying to lose 15-20 lbs but I've been stuck at 200lbs for the past 2 years. I work out 4-5 times a week and I intake around 1700 calories...no more than 1800 a day. My exercise involves running 2-3 miles and then doing some strength training (benchpress, curls, lateral raises....etc I get at least 1 to 2 days of leg workouts in within the week) My food is healthy, the only thing I think I am missing is protein but I'm not sure if not having enough protein is contributing to me not losing weight. I hear people talk about how they lose a pound a week and the such, but I've run 5 miles a day for 5 days straight for 1 month and have only lost 1-2 lbs. What am I doing wrong?!
If you are aiming at losing weight, it is important to calculate your current BMI and the target BMI. The target BMI should be in a healthy range. Aside indulging in moderate amounts of physical exercise it is also essential to maintain a healthy diet plan. A healthy diet should consist of adequate amounts of calories with carbohydrates, proteins, fat and plenty of fruits and vegetables to supply vitamins and minerals. Skipping any of the food components is not considered healthy. Also when aiming at losing weight the protein intake may be slightly increased and the carbohydrate intake slightly lowered. The calorie requirement should also be adjusted for ones physical activities as well. Lower than adequate calorie intake can also cause weight gain, due to the stress hormones kicking in. Start with a healthy breakfast, moderate lunch and light dinner. Also keep a track of calorie intake and your work out. With gradual consistent efforts, you should be able to lose weight as desired in a healthy way.
Hope this helps.
Consider your experience with various equipment, your interests and attention span, the space available in your home, and your fitness level. Also ask the following questions before you buy anything.
What is my current fitness level now and what is my goal Will this equipment take me there. What's your budget?
Do you enjoy this activity enough to actually use the equipment
How much space do you have for the equipment Is it safe for me to use alone. Will anyone else use it, Does it have a warranty, How much time will I exercise on this equipment, Will I get bored using this equipment,
How does it compare to other exercise equipment. What sort of maintenance does it require, How long will it last.
Treadmills are a popular piece of aerobic equipment for home use. look for a solid, smooth action, a steady pace, wide belt, safety shut off, and incline settings. Quality models range from $1500 and up.
Elliptical trainers offer a comfortable, non-impact exercise activity that almost anyone can do. You can work at a high or low intensity so it's good for all fitness levels. It is currently the moist popular item in health clubs. Try several models before you buy.
Stationary bikes offer a non-impact cardiovascular workout and are great for overweight or new exercisers. price ranges a high caliber bike will cost $500 to $1000.
Recumbent cycles give more support to the lower back and minimize the stress on the knees compared with an upright bicycle. Recumbents provide a cardiovascular workout that uses the muscles of the gluteus, quadriceps and hamstrings.
Step machines use primarily the lower body in an aerobic capacity. Finding a high quality step machine can be expensive, Steppers give a good workout aerobically, strengthen and build the lower body muscles, and are low impact.
Cross country ski machines can provide a full body workout for cardiovascular and muscle endurance, however, they can be difficult to master. Before buying a ski machine, you should definitely try it out. These take some practice to use well and are best for experienced exercisers who want a challenging workout.
Rowing Machines are good for those who desire a whole body workout, but have limited space. Rowing uses both the upper and lower body for aerobic exercise.
Resistance equipment is a good compliment to any home aerobic fitness equipment. The two most widely recognized kinds of weight equipment are home gyms or multi-stations and free weights. Free weights are reasonably prices and require little space. They also require greater instruction and supervision for proper use, and are more likely to cause injury. Home gyms or multi-stations are a major purchase.
Any piece of exercise equipment is a good choice if you use it.
I am 70 years old, have weight problems, lost 35 lbs. after aortic valve replacement in Jan. 2006. I have weighed 265 lbs since that time. In Dec. 2012 my cardiologist commented that he could sew my mouth shut, or possibly tell me to find a new cardiologist if I had not started ti loose some weight by March 2012. I weighed 224.6 lbs. today at my primary physicians office. Will see the cardiologist next week.
He got my attention!!! Each week since then I have exercised, and ate less.
Tues. and Thur. 45 min low impact aerobics, Mon., Wed. and Fri. I go to a fitness center, 2-25 min treadmill sessions, 2-10 min. sessions on wt. machines and another 10 min. stretching before and after each time. I have attempted to keep my calorie intake around 1800 calories each day.
For two weeks now I have added another 2 mile walk either Sat. or Sun.
I am not posting this to brag about it. It is intended as encouragement in all ways. I realize that being retired I am able to invest more time than individuals that are working each day and week.
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