April 30, 2007 11:28 - How Do I Lose 10 Pounds?
I recently received the following question: How fast can I lose 10 lbs if I burn off 500 calories by running 4-5 miles a day, and eating 1200 calories?
As this topic is one almost everyone visiting this site or subscribet to my newsletters, Fat Loss Secrets and Mass Building Tips , would be interested in, I decided to post my answer here.
I'll give you a rough guideline but I can't answer this question with 100% accuracy because I don't know your metabolic rate (how many calories you burn during a normal day), the type of food you eat, how often you eat, how much sleep you get, etc.)
So let's look at some examples. If 1,700 calories a day keeps your weight the same and you reduce your caloric intake, you'll lose roughly 1 pound per week. There are 3,500 calories in a pound of fat. 7 days per week x 500 calories per day equals 3,500 calories per week. So, if you added the running that burned 500 calories per day, this would be another pound lost per week.
Now, keep a couple of things in mind. 1,200 calories per day may be too low, which will cause your metabolism to slow down. This is how people who go on a diet end up gaining all the weight back.
In addition, if you are not doing any weight training, about half of that weight lost will be muscle, which will also slow down your metabolism, again causing weight rebound and putting you in a worse situation than before you lost the weight. This is why I said roughly one pound per week up above. A pound of muscle is only 600 calories and since you'll be losing muscle and fat, you may lose more than a pound by burning 3,500 calories in a week.
In addition, your body shape won't change. You'll just be a smaller version of you, or what I call skinny fat.
You should add some weight training to your running plan, 2 to 3 times per week.
I would also reduce the amount of running you are doing, both in number of days you
run, and how far you run each day. Consider only running that distance 2 or 3 days
per week. Consider performing high intensity interval training instead of the
running on 2 other days per week.
In addition, keep track of your calories. You only want to lose 1- 2 pounds per week (you may lose more in the beginning. And keep in mind that how you look is more important than the scale. If you lose 10 pounds of fat and add 10 pounds of muscle, you'll way the same as you do now but you'll look a thousand times better. You'll also be smaller as a pound of muscle does not take up as much space as a pound of fat.
I hope this helps.
PS - Sorry I was gone so long. Tax season can be a nightmare for us small business owners.
March 27, 2007 08:16 - Muscle Mass and Training Frequency
Last week was almost a great weight training week.
I say almost because Friday's weight workout didn't go so well.
It may be time to rethink my training split if I want to continue to build muscle and get to my goal of weighing 200 pounds.
I was 193.5 pounds this morning.
So why was Friday's weight workout a bad one? Sometimes, you just have bad workouts and low energy days. However, another reason may be that I've gotten away from my own rule of not having too many workouts in a row.
This past week, I trained five days a week, Monday through Friday. Chest and Abs on Monday, Back and forearms on Tuesday, Shoulders on Wednesday, Legs on Thursday and Biceps and Triceps on Friday. These workouts were quite short but they were still very intense and still had me training with weights five days in a row. Remember, every day is kidney day. In other words, while you may be working a different body part each day, your still placing stressors on your entire system.
So, by the time I got to Friday's workout I was just plain worn out. I will go back to four days this week and soon
move back to a three days a week plan, once I determine how I want to structure my workouts and body part split.
For more detailed information, check out my free fitness newsletters, Fat Loss Secrets and Mass Building Tips
March 20, 2007 14:53 - Can Your Computer Help You Build Muscle And Lose Fat?
I know, it's been awhile. Sorry, time got away from me. It's been a busy week and a half. I hope you're still going strong with you rmuscle building and fat loss workouts. I know I am. I weighed in at 193.5 pounds today, which is an all time high for me. I think I'm going to extend my muscle building program a bit longer and see if I can hit 200 pounds before working off some of the fat that's accumulated while I've been focusing on building muscle over the winter.
On a personal note, I'll be appearing twice in the next issue of Body Talk. I'll have a weight training article as well as an interview with Marzia Prince. You've probably seen Marzia in ads for Gaspari Nutrition's testosterone building supplement Novadex XT.
This is one of the few testoterone boosting supplements that works. You can get a great deal at
www.mybodybuildingsupplements.com
Can your computer help you lose weight or build muscle?
Believe it or not, the answer is yes. Is this just another outrageous marketing claim? Fortunately, it isn't.
How can your computer possibly help you lose weight and build muscle? I'm sorry to say that you can't stare at
your computer and get in shape.
But you can use the advice and routines via online personal training consultations to help you reach your fitness goals of losing fat, building muscle and transforming your physique.
Let's face it, any program you use is going to take effort, despite all the "magical" marketing campaigns out there.
So why not make sure the effort you do put in is the right effort so you aren't wasting time or money on the wrong
information?
With online personal training you can make sure your effort is going to pay off in the best possible results.
Almost everyone can benefit from having a personal trainer.
However, there are two big obstacles involved. First, the cost. You can easily spend $50 - $250 an hour or more for a personal trainer.
On top of that, it can be difficult to find a time in your busy schedule that also works for your trainer. Time and money. Two pretty big obstacles.
However, having your own personal trainer can really help you, not only making sure you do the right things, but making sure you stick with your program.
The majority of people that start working out and dieting, quit within six months.
If you have your own personal trainer, you're much more likely to stick with your program, which greatly improves the odds of reaching your goals.
With an online personal trainer you get:
- Personal coaching no matter where you or the trainer are located around the globe can help you develop the will and motivation to exercise
- Save money on expensive personal trainers
- Exercise where and when you want, since there is no need for face to face workouts with your trainer
- Extra motivation and support via your trainer. People are more likely to make a workout when someone else is counting on them
- Get coaching advice from your computer 24/7. Your trainer can answer your questions and problems via email
- Get specific workouts you can use while traveling
- Allows privacy for those who are intimidated by "public" personal training, such as people who don't feel comfortable with their bodies. Have your trainer provide workouts for you to use at home based on your specific equipment
Look, personal trainers can't get results for you. But they can make sure you maximize the effort you put into your training and nutrition program by making sure you do the right things. This will get you results much faster than you might otherwise have gotten.
Learn a lot more about how an online personal trainer can help you reach your fitness goals by going to
http://www.buildleanmuscle.com/online-personal-trainer.html
No BS, No Excuses,
Gregg Gillies
For more detailed information, check out my free fitness newsletters, Fat Loss Secrets and Mass Building Tips
