| Here some tips after losing weight ( 25 kg = 55 lbs in 6 months) ( healthy way).. It was 1/4th of my weight. - Morning cardio, after a protein shake - Eat every 3 hours ( no sugar please!) - Men are easier at gaining "muscle" ( testosteron), i'm not a woman. But woman would have more effect with more cardio. Men have more effect with doing both - If you eat more then 4 consecutive days too little, your body will cut on the daily energy requirements. Eat 1 cheat meal every 4 days. ( because of a hormone called leptine, it's the reason why you can survive 30 days without food) - Eat every meal ( morning, noon, in between and evening) || 6 meals a day will make you a king - Last (small ) meal = 2 hours before going to sleep - Protein to be lean, drop the carbs closer the evening. In my opinion, you should have the "big meal" in the morning, so you have to whole day to digest it.. - You don't digest things in your sleep, it gets stored as fat ( you're not doing anything, so your body doesn't need it now) - Sleep enough - Weight exercise in the evening, if you want to do cardio. Do it afterwards. - If you suck at running, don't try Start 2 run. Run 1 minute, stretch 20 seconds and repeat for half an hour. Next time. Run 2 minutes and stretch. I ran 10 km in a month ( and i hate running and i was pretty fat :p ) - Don't like running, try rope skipping - Don't like rope skipping, rowing is awesome! - If you have pain, take care and don't overdo it! - 40% is exercise, 60% is better / healthier food - Fish is healthier then every meat - Poultry is the best meat - Repeat exercising every day, except 1 day in the week ( rest day) - Don't expect extreme results after a week, it will become more and more visible as your metabolism will improve - Don't check your weight on a scale daily... Do it monthly or biweekly - Change your exercises regularly, your muscles adapt / become more efficient at what you do the most. You don't want that... - A pure protein diet as in the commercials, will ruin your metabolism... ( Eg. When you eat after the diet, like you ate before the protein diet, you will gain weight faster then you lost it) - If you want your weight to stay off, respect your metabolism. Eat always ( preferably small portions) - Not every fat is bad ( transfats are), not every sugar is bad ( eg. fructose and dextrose) - Probably some controversional theory, but they always say alcohol are empty calories. I also think that alcohol lowers your metabolism You want reading material with more information? Try Tom Ventuo with "Burn the fat, feed the muscle". ( you'll learn more about calorie cycling and much more then what i've said here) You want another good author ( short / good articles), search for anything of Lyle McDonald. Eg. http://www.bodyrecomposition.com/ |