I am a bit fat and want to be more attractive to the opposite sex. I heard about Tom Venuto Burn the Fat Feed the Muscle program, is it reliable?
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7 replies on “How can I lose weight and muscle mass in a program?”
You really don’t need any special programs. Weight loss is an overall process. You need to think about many factors. There are many sensible things you can do that will make a tremendous difference over the long term if you need to lose weight. It can be done in a healthy way. This is what has worked for me.
Keeping a food journal really does help. It will give you a much better sense of how much you are eating, and when, and why.
Make a few additional small changes – walk everywhere, always use stairs instead of elevators, walk on escalators, get up and move around at least once an hour if your work or your life in general is sedentary, walk every day, use a pedometer. Walking 10,000 steps a day is a really good idea. Build up to a long brisk walk everyday, or most days. Be more active and watch less TV and spend less time on the computer. Buy one piece of exercise equipment to have at home and be strict with yourself about using it. Sometimes you can find mini-steppers or exercise bikes at second hand stores and thrift stores for just a few dollars.
Start a weight lifting routine. Join a gym. Possibly you can find one that has someone who specializes in weight lifting programs for beginners. Weight lifting will increase your metabolism as well as improve posture and appearance overall. Even if you can’t get to the gym you can work out at home using things around the house. Invest in a good weight training book. The Dummies series actually has a good one.
In terms of diet, cut out or reduce things like junk food, pop, fat, fast food. Eat more fruits, vegetables, whole grains, lean meat, fish. Particularly if you choose a vegetarian lifestyle include natural peanut butter, hummus, dried fruit and nuts. Pay close attention to getting the nutrients your body needs to be healthy.
Make your portion sizes smaller. Use a smaller plate – in our society we have become accustomed to thinking that we need a large plate of food at every meal, and we don’t. About quarter of your plate of food should be protein and at least half of it should be veggies.
Learn to count calories. At your current weight and activity level, you may possibly need about 2000 calories or more to maintain your current weight. So you will lose weight at a reasonable and healthy rate if you cut back to about 1600 or 1700 calories a day.
Eat small amounts frequently, rather than three large meals. Never skip breakfast. Include some protein in your breakfast. It will help get you through the day.
Drink plenty of water, at least 8 big glasses of water a day, and more if it is very hot, if you sweat a lot, or if you are exercising intensely, and eliminate fruit juices. Fruit juices have too many calories, so get your vitamins from fresh fruit, not the juice. You will begin to see changes in your body.
An area that many people overlook is getting enough sleep. You are much more likely to overeat or to binge eat if you are tired and not well rested, so get enough sleep.
Check out websites about nutrition, exercise, weight training, etc. Here are a few helpful links.http://www.nutrawatch.com/http://www.caloriesperhour.com/http://www.helpguide.org/life/healthy_ea…http://www.wikihow.com/Lose-Weight-the-H…http://weightloss.about.com/cs/fitness/a…http://www.webmd.com/fitness-exercise/fe…
Don’t listen to fad diets, such as the one that you mentioned above. They’re total crap and you’ll basically end up gaining back all your weight after the program anyway. So what you have to do is just do the old-fashioned way: Eat well, exercise more. Cut down 500 calories from what you eat everyday, and make sure you work out at the gym for maybe about 1 hour, 3 days a week. My boyfriend literally goes 3 hours 3 days a week, which really isn’t necessary unless you want to stick to having nice muscles for a LONG time. 😉
But seriously, I think that the best work-out there is, is swimming. GREAT cardiovascular fitness to keep your heart pumping throughout the whole workout. Then after that if you’re really up to the challenge, you could go lift some weights right after while your heart is still pumping fast. Cut out all the junk foods, and think how I think. If there’s such thing as soda, then why not diet soda? If there’s such thing as cookies, why not 100 calorie snack packs?
Good luck.
People are often looking for a good way to lose weight, and often it is though that weight loss pills are the easy way out of reality. The truth is that weight loss pills are not all that good at making you lose weight on their own, they are however good at supplementing your current and diet programs to help you lose a little more weight than you would otherwise.
Read various methods to lose your weighthttp://www.loseweight-fast.com/
You need to look at both exercise AND diet. There’s a good article here: http://daveymars.com/GetFit/TAA_dm.pdf That’s on my site but I’d suggest that whatever you do, use the Internet as a guideline and then try and see what works for you.
There is no single “right” way and what motivates me might not motivate you.
Anything you do in a positive direction is a step towards forming new habits so don’t be afraid to read everything you can and take a little from each source.
*Here’s some Ideas*
1. Try lean Cuisine
2. If you do any type of dancing that helps your stomach and it will bring muscle to
3. Eat healthy stuff like carrots, even apples YUM YUM YUM!
4. You could go to a gym like the YMCA
5. join a club that exercises don’t be afraid to show your body!
6. You could do any sort of activities like swimming (swimming helps your muscles, your whole entire body and clears up your face.)
7. Poll dancing HELPS AL-OT if you don’t believe me watch a youtube clip of Brooke Hogan doing it for exercise.
8. Try not to eat snacks or junk food.
GOOD LUCK (:
P.S. Try protein shakes
Don’t forget to check out my youtube videos at http://www.youtube.com/paytonsmithy
P90X
I enjoy yuor web blog!