Sunday, October 23, 2011

How to lose weight: Part IV

Today I will write about a topic that a lot of people find scary, something they shouldn't, because this topic is a valid and good way to get stronger, feel better about yourself, and lose a lot of weight!

Part IV: Lifting weights

By now you're probably thinking to yourself: Is this guy crazy? I don't want to look like some buffed up bodybuilder on steroids! 

If you haven't taken the time to read Part II, I seriously suggest you go do it now, because it explains a lot about what I'm about to tell you. You should not be worried about getting too muscular, because you will only get bigger if you eat big!

What scares most women away from the weights are pictures of female bodybuilders, with their steroid-pumped veins and muscles. I will show you a picture that speaks for itself:

Now, lifting combined with eating on a calorie deficit (again, read Part II for an explanation about what a calorie deficit is) will not only make you lose weight, it will also give you a rocking body.

An example for lifting combined with a healthy nutrition plan for optimal weightloss:

  • Eating on a 500 calorie deficit
  • Getting enough protein so that you will also build muscle mass (important for that six pack!)
  • Lifting 3 times a week
  • Doing light cardio on off days (such as running/biking in a steady pace for 30 minutes)

But what lifts should I do?

I strongly recommend the program 'Starting Strength' by Mark Rippetoe. I do this because it's good whether you are a woman or a man, whether you are trying to lose weight or gain weight. It applies to people in all ages, and does exactly what the name states. It get's you a base of strength, a foundation that you can then build up further. 

Here is a modified version, written by a guy who knows his stuff. Read it all. (Note: I strongly recommend power cleans instead of Pendlay rows for a beginner!)

How do I make sure that what I'm doing is correct and that I'm not doing it wrong?

First off, I strongly recommend you to join a local gym. It might be tempting to buy some free weights and workout in the garage, but for a newbie this poses a number of threats. For example, you could get stuck under the bar when benching or even worse, it could hit your throat and severely damage you, and in the worst case scenario, kill you.

I suggest that you ask one of the PT's at your gym to help show you how to do the exercises. Don't be shy, everyone had to start off from scratch - and most importantly, START OFF WITH LOW WEIGHT. I cannot stress this enough. Don't try to lift more than you can actually handle, because that is when you get injuries. 

Happy lifting!

How to lose weight series:
Part I
Part II
Part III
Part IV

Saturday, October 22, 2011

How to lose weight: Part III

Today's topic will be:

Part III: Exercise

A lot of people combine losing weight with exercise. They think that the only way to lose weight is to hop on that treadmill 30 minutes everyday, and sweat like a pig.

What if I told you that you don't have to move a finger to lose weight?

As I described in Part II, all it takes to lose weight is to count calories. This is why you don't actually have to do any exercise to get that weight you've always wanted.

Why you should exercise anyways

Sure, you might be happy with losing all that fat on your belly and sides, and you might be satisfied with seeing your feet again. But what you have to remember, is that if you are looking for that tight, good-looking, trimmed body - then you need to have some muscles. And the only way to get muscles, is exercise. Besides that exercising is a great way to expand your lifespan, and a good way to build up a healthy immune system.

What I recommend

I recommend that for people who do not have any disabilities, or any other injuries stopping them from exercising, do it. There's no reason not to, and you will get so much more energy and feel much more happy. Start off easy with running every other day. Don't go too hard on yourself, but don't go too soft either. Push yourself, and you will get a rush unlike any other. Slowly start adding more speed, and more length to your runs. This will keep your body on it's toes, and not make it go into a state of non-progressiveness.

Good luck out there, and remember to follow me for more content!

How to lose weight series:
Part I
Part II
Part III
Part IV

Thursday, October 20, 2011

How to lose weight: Part II

Today is my second day of posting. Today's topic will be:

Part II: Counting calories

Now, this is where a lot of people go wrong. They seem to think that losing weight is something difficult, something that can only be achieved by either starving themselves or going on ridiculous fad-diets,  diets that include them eating nothing but spinach soup all day everyday, or even diets where you are only supposed to eat a limited amount of fruit each day.


Trust me. I speak from experience. I learned the hard way, that the only way to effectively and efficiently lose those extra pounds is by counting calories. Maybe you've heard about this method, maybe you haven't. This is why I'm going to explain the basics for you now. It's actually quite simple and logical.

The theory is as follows: Your body burns x amount of calories each day, depending on how physical active you are. There are more factors playing in here, but I'm not going to go into details about that. What you need to know, is that:

  • When your calorie intake is lower than your daily usage, you will lose weight. No exceptions.
  • When your calorie intake is higher than your daily usage, you will gain weight. Still no exceptions.

To do this, you must first find your BMR (Basal Metabolic Rate). There are a number of calculators out there,     here is one of them

Basically, your BMR is the amount of calories your body will use if you stayed in bed all day. First you find out what your BMR is, then you subtract 500 calories. 

For example: My BMR is at 2000 calories. If I want to lose weight, I will take that number, subtract 500, and then I got the amount of calories I should be taking in, which would be 1500 (2000-500). 

How do you know how many calories there are in certain foods?

Personally, I have always loved cooking, and I almost never eat out. This makes it easy for me to control what I'm eating, and how much of it I'm eating. Most foods will have the amount of calories written on the package, some won't. What you can do, is that you can find an online calorie counter to help you. As with the BMR calculators, there are a bunch of websites out there willing to help you. 
Here is one of my favorites:

The last thing I want to mention today is your meals. Divide your meals into 5-6 per day, with low calorie snacks in between. This will help keep up your energy levels, make your body digest the food better, and make you feel full. It is not critically important what you eat, but I recommend you to base your diet on a variation of lean meats, vegetables, and fruit. Doing this you will make sure that you get the right amount of vitamins and you will feel that you have more energy to get through the day.

Happy weight loss, and stay tuned for Part III!

How to lose weight series:
Part I
Part II
Part III
Part IV

Wednesday, October 19, 2011

How to lose weight: Part I

Today is my first day of posting, and I'm very excited. Without further a due, let's get this show on the road!

Part I - Acknowledging that losing weight is not an easy task, done overnight

Some of you might have come here, because you saw the title and thought to yourselves that this was just an easy method  to lose weight, a way to skip all the hard work.

Newsflash: IT IS NOT!

Nothing here in life is easy. Some things are easier than others. This, though, will be a challenge for you. But it will be a lot easier for you when you know that you are not alone.
In the following couple of weeks I will tell you how I went from being an overweight citizen weighing in at just over 300lbs, to being a healthy, confident, good-looking individual. If I could do it, then so can you!

How to lose weight series:
Part I
Part II
Part III
Part IV

Tuesday, October 18, 2011

My very first post!

This is my first post, on this newly created blog. In the upcoming months I will be publishing my very own tips and tricks for how to lose or gain weight, and I will be uncovering some secrets that you might not have known. Be sure to sign up with your email, because you are in for a treat!

How to lose weight series:
Part I
Part II
Part III