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humorist-workshop
My fat....needs burning.
Hello, can you give me some pointers, I had a baby 16 months ago & had a few problems so wasn't allowed to excercise for months afterwards. I have been doing regular dance workouts (3 or more times a week), for approx a month and am still not getting anywhere. I hear about all the different food groups but don't actually know what's what, I'm currently 175lbs and want to get back down to 125, do you have any excercise, food tips for burning more fat/calories that I could use?
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Want to answer more questions in the Health & Fitness category?
Maybe give some free advice about: Fitness?
The most effective exercise you can do is weight training and cardio. Most people dont associate resistance training to weight loss (or rather to fat burn) but it really is effective at speeding up your metabolism. If you can join a gym it would be very beneficial to you.
However, you are doing regular workouts, so its not bad. After all, the most important thing is sticking to it on a regular basis.
So, lets try to focus on the diet. First of all you need to estimate how many calories you burn, both on a workout day and on a rest day. Here is a link:
[Link](Mouse over link to see full location)
The calories you burn consist of your BMR + all activities. This is only an approximation, so you will have to feel your way through it.
Anyhow, once you have calculated how much you use, create a 400-500 calorie deficit every day.
Now, as far as meals are concerned, it is very important to eat often. Plan out 4-6 balanced meals every day, evenly spaced out (I will explain "balanced" below). Divide the amount you eat between these meals, eating a bit more before periods of increased activity and a bit less before periods of low activity. Always eat for what you are about to do, never for what you have just done.
Drink plenty of water, this helps your metablism, makes you feel fuller and is generally healthy.
Now onto what you should be eating. A meal being balanced means that it contains all the major nutrients (carbs, protein and fat). What you should consider is cutting back on saturated fat. These are generally found in things like butter, fatty meats, cheap oils, etc. Read the labels of all the foods you eat.
So, when you have your calories calculated, allow yourself at most 30% of these cals to come from fat in general. E.g. if you eat 2000 cals in a day, that means (at 30%) 600 cals can come from fat. There are 9 cals to a gram of fat... so no more than 66 grams of fat. Of these less than half should be from saturated fats, in fact a third is even better.
The rest of your calories you can divide more or less evenly between carbs and protein, perhaps emphasising the protein a bit more (there are 4 calories to a gram of either).
Needless to say, avoid junk foods, sugar (as in the stuff found in soda, cakes etc), excess salt etc. Eat high on greens, they help fill you up and are a good source of vitamins. When eating your carbs opt for whole grain whenever possible.
Here is a link to a bodybuilder forum where they share recipes on healthier food (this stuff is high on protein fo course):
[Link](Mouse over link to see full location)
Right, thats more or less it. I have included another link below, it is to a food pyramid (which shows all the food groups, so you can see what everyone is talking about). There are some useful diet tips in there but be careful with the calorie estimates, they are really very rough.
[Link](Mouse over link to see full location)
Good luck and I hope you can make sense of what I have scribbled here.
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