I am 5'7 and weigh 130, I really don't want to lose too much weight because anything under 125 just doesn't look right on me. I have a lot of stomach fat and I have cellite on my legs. I don't want to get to skinny or lose the little butt I do have, but I would like to get tone up. I had two kids and after I had the second one I got in to really great shape but i still had that fleshy skin thing going on with my stomach. I am now out of shape once again and would like to get toned up. Does anyone have any ideas or suggestion. Thanks so much! If any other woman has this problem please write me and let me know, let me know what you did about it and what worked for you.
I have a high amount of body fat, how do you lose body fat, with out losing weight?
When you eat unhealthy for such a long time, your blood changes in such a way that it cannot carry toxins and heavy metals out of the body. Also unhealthy eating results in unhealthy excretory organs. If the body cannot get rid of waste then it stores them in fat bone and muscle which can fool people into thinking that they are over fat, but rather over toxic. The body stores them to keep them from damaging organs and out of circulation. Also heavy metals and toxins all carry a positive charge so the body considers them to be electrolytic, so the body will store more water which just makes you look even fatter.
Trick is in most cases get rid of the toxins and heavy metals and you will find the weight will come of extremely quickly even without excercising. The body will do anything to get healthy given half a chance and it sees toxins as extremely unhealthy.
What happens is eat healthy (lots of raw vegetables) and it changes the blood and organs in a way that that it can start to get rid of toxins in the blood at the particular time. In the body things move from high concentration to low concentration. Get rid of toxins in the blood and guess what you have low concentration in the blood and high concentration in fat, bone and muscle so they end up coming out and as long as you keep eating healthy the exchange will continue to take place.
Good thing for you is the fat stores seem to go first then muscle then bone.
The best thing to do is eat lots of raw vegetables. I cant stand raw vegetables but I love them when they are all blended up with some all natural fruit juice.
Avoid as many toxins as possible.
You want to get your blood more alkaline, if you are fat then you can bet your acidic.
Visit this site: Its easily the best http: //home .bluegrass .net/~jclark/alkaline_foods. htm
Depening on how fat you are its really not good to do intense hard workouts, it can indirectly make you even fatter. As you produce lactic acid the body uses alkaline stores to carry it out of the body, so if your short on stores in the first place its only making matters worse. For the time being dont do anything that makes you out of breath. The body wants to be healthy and if your struggling to breath then thats your bodys way of telling you that it is struggling to remove the lactic acid you have produced, its telling you to slow down. (breathing is one of the body's ways to maintain ph balance in the blood) you will learn all this when you visit the website.
Also the best thing about eating not just healthy foods but alkaline forming foods is the body night and day even when you sleep, especially when you sleep will be detoxifying itself, hence losing weight.
Aslo it increases your energy levels, heavy metals displace magnesium, muscles need magnesium to contract, so eliminate heavy metals and then magnesium can get to it's binding site resulting in more potentially expendable energy.
Bottom line get healthy by eating healthy and the body will by itself asap get back to a healthy weight range which is deemed attractive to the human mind.
Iam a personal trainer and am a health nut so i know what im talking about.
There is a product I endorse, Its an amazing product for detoxifying the body. You can get it at wholesale price at:
www. zeolitesfordetox. com/davidlawrence
email me for more info and/or references
davrlaw@yahoo.com
Hope this helps
Also visit this website
If you do this procedure then I consider you to be one of the smartest people in the world
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Reply:Turn it too muscle, take up boxing, I used to boxing and the scales don't go down much, because of all the muscle. But you lose inches, body fat that is.
Reply:Exercise will turn that fat into muscle tissue which looks much better. I am 5'2 and weigh 140lbs. No one believes it though because I am so small. Ti-boe is a great workout. I find it challenging and fun and it's about the only workout I can stick to doing on my own. You can find a video in any Walmart. Plus, you can do situps, crunches, and leg lifts in addition. Good luck!
Reply:Fat CANNOT turn into muscle.Muscle burns fat,buildmuscle to lose fat.Do cardio to lose fat.Reduce calorie intake to reduce fat.
Reply:Exercising with weights would probably be the most effective thing for you. Increasing your muscle mass will cause them to push against the fat you see as celulite and smooth it out. I'm not talking Schwartzeneggar bulk muscles. Just light weight toning. It will also bump up your metabolism and let you burn stored fat away. Aerobic exercise alone often doesn't address celulite in women. At 5'7" 130, I would avoid dieting. You're certainly not overweight.
Reply:hi, you need to do some abdoman exercises.Drink a cup of hot water one hour after meal.Hot water dissolves fat.
Reply:Well, it is a wrong concept that fat can convert in to muscle. Never, scientifically the fat can not turn into muscle.
You can lose the body fat by increasing youf BMR (Basal Metabolic Rate). For that the best method is resistance training. You have to do weight traning with a proper combination of cardios and calisthenics. By virtue of this you can loose ur fat and gain lean mass, so that u can have an equillibrium of your weight.
By doing resistance training, you will be so defined in apperance that will increase your self esteem.
If you do like to have more details on this plese do write me.
Reply:Check this web site
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I Hope you find your answer there
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Reply:I am a personal trainer and if youd like I can emaile you some work out plans that will tone you and build up muscle mass so you will actually gain a little weight because muscle weighs more than fat...
Reply:Wow... I'm 5'7 and I weigh 130 lbs! I have the same problem as you... Here's what you should do...
Do some body building on let's say Monday then do cardio and abdominal exercise on Tuesday and so on! You'll lose fat and gain muscle simultaneously... Good luck
Reply:How to Reduce fat
By: Paul Cris
This article may help you with your question. You'll also find all types of information in this web site!
Reply:It sounds like you need to focus on cardio and weight lifting...you can reduce your body fat through cardio and through weight lifting but you will also be maintaining muscle mass and also increasing it.
Always check with your doctor before beginning any exercise and nutrition plan.
You need a good combination of aerobic activity and resistance training combined with a healthy diet. It is not recommended to lose more than 1-3 lbs a week. If you want to lose weight the correct and safe way that will stay off for the long-term, you need a good comprehensive exercise and nutrition plan.
A good program looks like this:
Always warm up and cool down
Muscular Strength %26amp; Endurance-you need a good resistance training program that includes exercises for all muscle groups
shoulders (anterior, posterior, and lateral), upper arms (biceps and triceps), forearms, chest, abs (upper, lower, and obliques), upper, mid, and lower back, butt, legs(quads, hamstrings, and calves) and outer and inner thighs
Your intensity should be 70-80% 1-RM or 8-12-RM, 8-12 reps, 1 or more sets, 3 times a week for 6 weeks or more when you begin a resistance program. You should begin with 1 exercise for each major muscle group and make sure the days you do resistance training are not consecutive meaning you don't exercise the same muscle group two days in a row. As you continue your program you can add more exercises, add weight, and change up your program to include more days or just work specific muscle groups on specific days. As your muscles grow stronger you will be able to reduce the rest time between each set. You should rest for about 30 seconds between sets.
Muscle is metabolically active and therefore when you gain muscle it burns more calories and helps to raise your metabolism.
If you do not have money for a gym membership or do not have access to one, here is a great website to create a work out plan only using your body weight.
http://www.bodybuilding.com/fun/exercise...
You can also search for all kinds of exercises that use weight.
Here is another great website for finding some good exercises for different parts of the body.
http://www.preventdisease.com/fitness/St...
Here is a great link to a comprehensive musculoskeletal atlas of the body to help you understand what exactly you are working
http://www.preventdisease.com/home/muscl...
Cardiovascular Endurance-This part is extremely important for fat burning and enhancing your overall cardiovascular performance. You need to include a warm-up and cool-down. In order to have an effective cardio plan you must first make sure you remain in your target heart rate zone for at least 30 minutes a day (you can start out doing this for 3 days a week and build up) and then you can build up to 45-60 minutes a day. This will seriously help to burn fat as well as raise your VO2Max which is basically a number that represents the capacity of your cardiorespiratory system. The higher the number the more efficient your cardio system is. You can learn more about VO2 at the following website.
http://www.preventdisease.com/news/artic...
In order to determine your target heart rate, do the following:
know these numbers:
maximum heart rate= (220-age)
resting heart rate=(get this by counting your pulse for a minute when you first wake up in the morning)
heart rate reserve=(maximum heart rate-resting heart rate)
then calculate training intensity:
TI= Heart rate reserve x percentage(use 70%-85%) + resting heart rate
Now your training intensity number is important because this is the number you want to reach for a particular training intensity. This is the number your heart rate has to get to in order to be in the optimum cardio training zone.
You can perform the TI equation for 70% and then another for 85% to get a good range for your heart rate. This is your own personal target heart rate zone.
You can either count your pulse yourself or use a heart rate monitor while you are exercising. You can buy one at most electronic stores. I recommend the heart rate monitor because you don't have to do anything and it lets you know where you are. Some even beep when you reach your zone or when you go above it. Mine has a strap you put on under your clothes and a watch that shows you your heart rate as well as other things. Now of course, any type of heart rate monitor will not be perfect because there are factors that are not taken into account, but it is one of the most accurate ways to keep track of your heart rate that is easily available to the public.
Here is a website to help you calculate your target heart rate zone
http://www.preventdisease.com/healthtool...
Here is a good website for some information on how to measure your physical activity intensity
http://www.cdc.gov/nccdphp/dnpa/physical...
Now, I needed to tell you all of that so I can let you know what cardio activities will fit this type of requirement.
The following are great activities for a good aerobic plan:
cycling, jogging, running, walking, rowing, stair climbing, elliptical machine, aerobic dance, bench step aerobics, hiking, in-line skating, skiing, rope skipping, swimming, and water aerobics.
Any of these activities are acceptable only if you make sure your heart rate stays within your target heart rate zone. This does not count your warm-up or cool-down either. You need at least 30 minutes within your zone for the best benefits because for most people your body does not begin to burn fat until you have been working aerobically in your heart rate zone for at least 30 minutes. Of course all exercise is good for you, so even if you do not make it to your heart rate zone, it still is good for you and there will be benefits from it. Just work your way up, start slow, and you will be gradually improving your body's cardiovascular performance and burning fat. Once your body gets used to performing aerobically it will begin to burn fat faster than someone who is not on a cardio program.
You can find calculators at the following website to calculate about how many calories are burned by different activities.
http://www.preventdisease.com/healthtool...
Here are a few websites that will help you to begin a fitness walking program
http://www.preventdisease.com/fitness/fi...
http://www.preventdisease.com/fitness/wa...
Or if you prefer, you can begin a jogging program
http://preventdisease.com/fitness/fitnes...
Body Composition-this includes your body fat percentage, bone frame, as well as how much muscle you have. Most people focus on only weight, but you should not put as much focus on that as much as what your body fat percentage is (get it tested at an exercise facility with skinfold calipers). You should also get circumference measurements done. This includes your neck, shoulder, chest, waist, abdominal, hip (buttocks), thigh (proximal), thigh (mid), thigh (distal), knee, calf, ankle, arm (bicep), forearm, and wrist. You should be able to do this at a gym. You should get all of this information done before you start your program and then you can see how you improve.
You can calculate an estimate of your body composition and target weight here:
http://www.preventdisease.com/healthtool...
The following website will help you to understand a little more about body composition
http://preventdisease.com/news/articles/...
Flexibility- Most people do not even think about this, but it is very important because it helps to prevent injury and it helps you to perform every day activities. It also has an effect on all your other programs. You should perform 10-12 flexibility exercises every day. Slowly stretch the muscle to a point of mild discomfort but not necessarily pain. Hold stretch for 10-30 seconds, and do 3-5 reps for each stretch. This should take about 15-30 minutes per session. If you do not have time to do this every day, try to do it 2-3 times a week.
Here are some good websites to learn more about flexibility and stretching
http://preventdisease.com/fitness/fundam...
http://www.cmcrossroads.com/bradapp/docs...
Diet- You have to make sure that you eat right and that means following the food guide pyramid. All those low carb diets or fad diets out there will not help you lose weight safely. You can read more about the risks of low carb diets at the following website
http://www.preventdisease.com/news/artic...
Know that 1 lb. of fat is equal to 3,500 calories. So if you eat 500 calories less per day for a week than you normally would (by either cutting back or changing what you eat or even by burning 500 calories from exercise) that is 3,500 calories and you should lose 1 lb. that week. I know that does not sound like a lot, but it is a proven fact that you should not lose more than 1-3 lbs. per week because it is not safe nor does it stay off. If you work to lose 1-3 lbs a week then it is much more likely to be the safe way and will stay off for long-term if you continue to live a healthy lifestyle.
I do not like the word diet because most people think of a diet as a short-term way of losing weight when the most effective way of losing weight is to completely change your lifestyle.
Here are some ways to change the way you eat:
Always follow the food guide pyramid with focus on fruits and vegetables and lean meat such as chicken or fish.
Make sure you get enough fiber and water in your diet. You should get 20-30 grams of fiber every day along with plenty of water. You can go to the following websites to learn more about fiber and tips on how to get more in your diet.
http://www.webmd.com/solutions/fiber-sup...
http://preventdisease.com/home/tips65.sh...
http://www.webmd.com/solutions/fiber-sup...
http://www.fiberseekers.com/fiber_counte...
http://www.webmd.com/solutions/fiber-sup...
You should drink a total of 8 eight-ounce glasses of water a day at least. This is different for everyone, but you should be able to figure out about how much water you need a day. You can go to
http://preventdisease.com/news/articles/... to learn more about how much water you should drink.
Get your carbs from complex carbohydrates (pasta, rice, grains, cereals, potatoes, dried beans and peas) that contain whole wheat. When you buy something such as bread make sure the first ingredient is whole wheat and does not contain the word enriched. You can learn more about carbohydrates at the following website.
http://www.preventdisease.com/fitness/we...
You can also learn how to choose healthy breakfast cereals at the following website
http://www.drmirkin.com/nutrition/N180.h...
Learn what serving sizes are and how to properly use them. This is very important because the average American consumes way too much and it is because serving sizes are out of control. You can find out more about this at the following website
http://dietnews.webmd.com/content/articl...
Even when you go out to eat or to fast food places you can eat healthy. Choose low fat or low calorie food items such as a salad ( fat-free cheese and dressing), grilled chicken sandwich, etc. When you go out to eat you can also split an entree with someone or ask them to put half in a to-go box in the back before they even bring it to you. Here are some great websites to learn more about eating healthy on the move or in fast food places
http://www.webmd.com/content/article/99/...
http://www.webmd.com/content/chat_transc...
http://www.webmd.com/content/article/76/...
http://www.webmd.com/content/chat_transc...
Always eat breakfast and never skip any meals. I have also done research on this and this helps to keep your metabolism up and makes sure you do not overeat, among many other things. Try for 3 meals a day with 2 snacks.
The importance of breakfast and tips on eating a better breakfast
http://www.webmd.com/content/article/116...
http://www.webmd.com/content/article/76/...
http://www.webmd.com/content/article/111...
http://www.webmd.com/content/article/61/...
http://www.webmd.com/content/article/100...
http://www.webmd.com/content/article/11/...
http://www.webmd.com/content/article/79/...
http://www.webmd.com/content/article/41/...
http://www.webmd.com/content/article/90/...
http://www.webmd.com/content/article/61/...
http://www.webmd.com/content/article/97/...
http://www.webmd.com/content/article/43/...
http://www.webmd.com/content/pages/18/10...
Try as much as you can to stay away from saturated and trans fat because they are both bad for you and should be consumed as little as possible. Mono and polyunsaturated fats or good for you but fat should only make up 25-35% of total calories. If the food label ingredient list contains "partially hydrogenated" that means it contains trans fat and should be avoided when possible. The following website offers a plan to follow to help fight fat
http://msn.prevention.com/article/0,5778...
Good fat, bad fat, the facts about Omega-3
http://www.webmd.com/content/article/91/...
Watch out for your caffeine intake, you can find how much caffeine is in certain things at the following website.
http://health.yahoo.com/topic/nutrition/...
A lot of people also focus on high protein but in reality you only need .8 grams of protein for every kilogram of your body weight.
People who are on a resistance training program may consume up to 1.2 grams of protein for every kilogram of body weight.
So for me I weigh 135 lbs. and I figure my body weight in kg as follows:
135 divided by 2.2= 61.4 kg
61.4 kg x .8= 50 grams of protein a day.
61.4 kg x 1.2=74 grams of protein a day.
My range is 50-74 depending on my exercise level.
You can check out this online calculator to find out about how much protein you need.
http://www.preventdisease.com/healthtool...
The following website also has a list of the 29 healthiest foods or “power” foods and why they are so
http://www.bellybytes.com/articles/29foo...
There is a formula you can use to calculate an estimate of how many calories you would need to eat every day to either maintain your current weight or to lose weight based on different factors.
You can go to this website to calculate an estimate of your total daily energy requirement from your BMR+AMR.
http://www.preventdisease.com/healthtool...
Here is a helpful website to understand how to manage your metabolism
http://preventdisease.com/home/weeklywel...
Also here is a helpful website to find out what nutrients a food contains
http://www.nal.usda.gov/fnic/foodcomp/se...
Here are some other websites to help you understand how to eat healthier
http://www.preventdisease.com/fitness/nu...
http://www.preventdisease.com/fitness/we...
http://www.mypyramid.gov is a great website to use to keep an online track of calories and many other things. It is free and also provides you with additional information to help you lose weight.
Here are some great websites to give you some tips on eating healthy on a budget:
http://diet.ivillage.com/issues/ichoices...
http://magazines.ivillage.com/goodhousek...
http://www.uottawa.ca/health/information...
http://www.ideamarketers.com/library/art...
You can check out the following website to get the facts on some common diet myths
http://dietnews.webmd.com/content/articl...
The following website will help you learn about how to eat for a power workout
http://www.webmd.com/content/article/42/...
Avoid brown bag boredom
http://www.webmd.com/content/article/111...
100 Calorie Snacks
http://www.webmd.com/content/article/94/...
Here is another website to check out to understand the modes of fitness better.
http://preventdisease.com/fitness/fundam...
I have a powerpoint presentation on several of the fad diets that people are on today if you would like to contact me for it.
I also have a powerpoint presentation on the importance of breakfast if you would like more information on that also.
I would recommend you find a certified personal trainer and a registered dietician in your area to help you lose weight.
It is very important to know that not all personal trainers are educated the same and therefore you must make sure if you use one they are properly certified. The following website gives you more information on this subject.
http://www.preventdisease.com/news/artic...
Reply:Hi
Try this simple plan it really worked for me so here goes,
If you are serious about losing weight, the calories in the food you eat should be less than the energy you use. You will have to increase your metabolic rate now, and plan your diet carefully.
Formulate your own weight loss plan and you will lose weight faster. More details available at http://tinyurl.com/m7ckx
Good luck
Reply:Try out:
http://chooselife.turbulence.hop.clickba...
bleeding heart
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