Archive for Weight loss

Cardio workout to lose weight and the machines

Ok firstly the most important thing is that it doesnt matter how much exercise you do unless you have a good diet plan then it is not gonna be of any use you could do like a whole 5 hours of cardio and then go eat 10 burgers in Mc Donalds i honestly dont see the point in that its like buying a bmw m3 and then the next dai go out and steal the same car its just pointless. However the main thing for the weight loss workout is going to involve large large amounts of cardioit will take alooooot of dedication and hard work. It will be easier to do this workout if you enrol the help of a trusty friend that way youll be having fun and losing weight instead of staring at a tv screen at the gym and wotching sme nexcs programmes (ive seen them play balamory :|). Also you could find an incentive to losing weight lyk lets sai you have a best friend who is really toned and trimmed imagine in your head how pissed hes gonna be when a month later youre alot more toned and trimmer then him its alwais good to have healthy competition buh if u take ure enemy to gym wiv u expect to go flying off a treadmill or for him to ‘forget’ to spot you when doing bench press lol just remember it will be hard work so be prepared.

Ok the workout is manily cardio it should be done in gym but because you are not aiming right now to gain or tone your muscles it can also be done at home but thatll b a seperate post. Remember that even for cardio you have to perform all the stretches as posted before. Ok first i have only used the cardio machines at my gym but if there are other ones then iam sorry if i have missed it out so lets go through the machines and workouts :).

Ok the exercise bike comes in 2 form this one and the other one where your knees are bent at a 90 degree angle personally i have used the latter and it does not produce as much as a workout so i recommend you use the bike shown in the picture. Firstly cardio does not burn off fat from specific parts of the body it just burns off fat overall so if you want to jus burn off fat off your stomach or just burn off fat off your ass it aint gonna happen so dont try. When on the exercise bike you can work out in 2 ways you can go the slow and less stressful way by putting the power level really low mayb at like power level 6 and then staying on there for about 1 hour now you should burn off around 200 calories in that time and your legs will not be in much pain so all in all a good way to lose calories. However you can also take the stressful and more effective wai to losing weight you can do what is called conditioning training where you push your body more then as you would with the other workout basically you would start by putting the power level at a level you are comfortable at so maybe lets say level 10 if you are a fit person (it will obviously be less if you do not find that comfortable) you should cycle for 2 mins on the comfortable level and thena fter 2 mins you put the power level up to the highest intensity(which is 25 according to east ham gym) and cycle for 1 min on the highest intensity after that you put the power level back to your comfortable level and repeat this cycle for about 20-30 minz it is a very effective wai of weight loss because your body works harder and your heart is pumping alot faster then the other workout so in turn your metabolism will be increasing also in the tym you burn off 200 calories in an hour you could burn off around 300 calories in 30 minz tym or 200 in 20 minz tym so if your good at math lyk me if you do an hour of this you could burn off 600 calories. This machine is good for building muscles in your thighs and calves.

Ok the next machine is a treadmill and im not gonna bother to get a picture of it because if you dont know what it is you should feel proud to have turned on your computa on all by yourself  lol :D. The same workout goes for the treadmill you can go slowly and have a comfortable tym on a low power for about an hour or you can do the conditioning training and work your heart more and burn the same amount of calories in half the tym. However there are 2 differences when on a treadmill you can alter the gradient at which you are on so you can alter the gradient to make it seem like your walking or running up a steep hill which will provide a MORE intense workout it may not look lyk much of a difference but it is a huge difference. And a treadmill is pretty dangerous if you are running at a high speed make sure you can handle that speed because itll  b embarassing if you fall off and you could hurt yourself severely so be careful when you are on treadmills. The treadmill is very good at burning off calories it works your whole body especially if you are running not with your hands to the side but in the jogging motion if you want to tone your muscles you could do running with weights in your hands and i mean light weights lyk 2 or 4 kg not lyk 60kg thats gna break your wrist.

One of my favourite machines is the rowing machine once again i wont bother with a picture if you dont know what it is just pretend that it is lyk rowing makes sense eh.  Once again you can use either workout with a rowing machine however a rowing machine does not have as many power levels you can put it on power level 1 or power level 10. You can go for the laid back way and do a long time on a low power level. Or you can go for the conditioning method and pace yourself. When using the rowing machine make sure you are making the proper rowing movement you should drag the cord back to around your chest level and kick back and pull back its hard to keep a constant form but if you do it for the majority of the time it should be fine. When on here try for a time of 10 mins and in that tym aim to travel at least 2000m this is if you are doing the conditioning method if you are doing the laid back way just stay on it for 30 mins. The rowing machine is good because it works your whole upper body and thighs and calfs it is a useful machine if you are looking to tone.

Ok now this post is turning 2 long so quick skim of the stepping machine(culdve been more creative) and the cross trainer(thas more lyk it). Ok these two machines are the god send for burning off calories i have found that they are better then most of the cardio machines at your gym the cross trainer all tho mostly women use it is great for losing calories once again you can go for the laid back wai of low power level high time. Or you can really pace yourself and do conditioning but with a difference instead of changing to a comfortable power level do the highest intensity and go for 10 mins on it however youre allowed to take a 30 second break every 2 1/2 mins. Now on the stepping machine i havn’t used it but my m8 has and he sais its one of the hardest workouts you will do its his prime form of cardio so it must be good so i cant give much information i do kno that you can go for the laid back wai or conditioning method on this machine tho so just use whicheva you prefer.

OK BOTH METHODS OF FAT/CALORIE BURNING ARE GOOD SO DONT JUST CHOOSE 1 OVA THE OTHER TRY AND MIX IT UP ON THE MACHINES KEEP YOUR BODY AT ITS PEAK AND DONT BE SWAYED BECAUSE I TALKED ABOUT CONDITIONING MORE BECAUSE NOT EVERYBODY WILL BE ABLE TO DO IT ALSO THE POWER LEVELS I HAVE TALKED ABOUT THEY ARE JUS FROM EAST HAM GYM SO I DNO HOW THE POWER LEVELS APPLY FOR OTHER GYMS :S HOPE THIS HELPED :D.

Diet for those toning and aiming for weight loss

Firstly lemme just sai that starving yourselves to death is not the way to go if you are aiming to lose weight. Because the more you starve yourself the slower your metabolism will become and metabolims is ESSENTIAL to weight loss.

If you want to achieve weight loss then dont be surprised you are going to need to eat more…. lets put it this wai if you eat less your body goes into ‘starvation mode’. This mechanism, which is thought to have evolved as a defence against starvation, means the body becomes super efficient at making the most of the calories it does get from food and drink. The main way it does this is to protect its fat stores and instead use lean tissue or muscle to provide it with some of the calories it needs to keep functioning. This directly leads to a loss of muscle, which in turn lowers metabolic rate so that the body needs fewer calories to keep ticking over and weight loss slows down. Of course, this is the perfect solution if you’re in a famine situation buh if you wanna take the risk of starving yourself  i highly recommend you just eat small quantities of food over periods of time you should leave at least a a 3 hour gap bewtween each time you eat if youre doing this youre metabolism will increase and plus its better then starving yourself because your getting yummy yummy foood in your tummy instead of eating dust bunnies.

Ok now what you eat is the most important part calories is the main thing which affects weight loss the less calories you eat the less your body has to burn off and the faster you achieve weight loss calories are absolutely everywere i mean make sure you find out how many calories is in what you are eating cauz recently i been more calorie cautous and fookin hell man the amount of calories in a bludi oreo is lyk 10 minz worth of cardio at the gym and dont even get me started on a bludi tea biscuit basically try to keep the amount of calories you eat around 2500 for men and 2000 for women if you are more calorie concious you will see a difference in how you feel too instead of eating that lubli chocolate cake just go for an apple it tastes just as nyc and is a hellof alot healthier and you will feel alot more alert and energetic i mean if you lyk being a lazy boring fat arse wiv rolls on his rolls then go ahead eat those lubli cakes and crisps but if youd ratha be tha enrgetic fun to be around person go for the healthy option.

Avoid the burgers dont go ova 2 the dark syd XD!

Avoid the burgers dont go ova 2 the dark syd XD!

Also try to get around 2 litres of water in you everydai i mean everyone has seen that volvic advert you kno were the dude drinks wata for 2 weeks and ‘apparently’ he feels all energetic because hes holding a tennis racket and is in shorts but ignoring the advert it really does help dont go ova the limit because too much water can actually be dangerous nd also dont drink it all at once because once you go into that bathroom its gna b lyk a waterfall down there sori but iam warning u of every single possibility lol.

Also avoid having carbohydrathes and saturated fats afta 5 pm as this limits the amount of tym in which they can be burned off and will therefore be stored as fat and also avoid eating a large meal then having a bath because the hot water slows down digestion in your stomach dont ask me how i aint started A level biology yet just avoid it and also avoid eating a large meal and going straight to sleep oh and have 1 of those activia yoghurts(no there not paying me to advertise for them lol) every now and then it really helps with digestion.

Do u reli wna look lyk ure pregnant wiv 11 kidz

Do u reli wna look lyk ure pregnant wiv 11 kidz

Ok now for the diet plan


Breakfest

Option 1- Any low fat cereal- e.g all bran, porridge eaten with low fat yoghurt or milk

Option 2- Wholemeal bread(brown), with any low fat spreadable(jam, butter, peanut butter) and fruit

Snacks- Any fruit, cereal bar, low fat yoghurt and sushi (if you can get sushi on a regular basis)

Lunch

Option 1-Tuna,chicken,beef or salman with pasta salad

option 2-Sandwich e.g  tuna, chicken, beef, ham with low fat cheese and salad

option 3- Jacket potato with Tuna, chicken, low fat butter and NO cheese(unless its cottage cheese buh if it is bleurgh)

Snacks- Any fruit, cereal bar, low fat yoghurt and sushi (if you can get sushi on a regular basis)

Dinner

Option 1-Fish, steak, chicken, turkey, stir fry with vegetables

option 2-Scrambled eggs with ham

option 3-Any salad with meat or fish

Kudos go to Arjun Kumar Das forsome of the info 😀