bodybuilding

12 Step Start Your Weight Loss

1. Record the initial status of your body, measuring waist circumference, thigh, arm and chest. Weigh your weight, and as much as possible find out what percentage of your body fat levels d. It is very important to measure the progress of our efforts and evaluate if there are shortages.

2. Set realistic goals such as decreased 2-3kg in the first month. Do not expect to drop 10-15kg in the first month. The more realistic your goal, and when you manage to achieve it, you will be stronger motivation to perform the next steps.

3. Start exercising. Whatever exercise is better than sleeping at home. For you who want to lose weight, you should really be investing your time to achieve the goal. Do not tell me do not have time but want to decrease body weight. Like everyone said I wanted to buy a car but I do not have time to work. You must work hard to achieve your dreams is not it? How do I set the time, I was handed back to each individual because everyone has different schedules and different priorities. What sports to burn fat? All in www.dennysantoso to detailnnya. My advice, practice with lifting weights and end with cardio on the treadmill. Itâ € ™ s the best. One more thing, you try really serious about exercising, do not just join the gym to sit around chatting and occasionally lift weights. Imagine if you're shooting to make a workout video that will be sold to the public. Imagine if you bought the video was to be learned and followed. If the model in the video was just lazy and just chat. Would you be satisfied to imitate the video?

4. We see again your food. This section is the most important. How many times do you eat in a day? Many diets with â € ~ reduce makananâ € ™ when it should be their â € ~ reduce kaloriâ € ™. Reduce your calories, for example, from 2500 calories a day, now you eat only 2000 calories. That's better than you down from 2500 calories to 1000 calories. Lack of calories will make your body go into survival mode (less nutrition), so he will not want to burn fat. Just like when you lavish money when your income is high, but when you get fired from the company, whether you will seboros when high-income? Surely you will save money right? Just as the body, when not eating, then he will save energy in your body burning. The end result, reducing the food is too drastic would not be able to reduce your weight. How many calories should you consume? For the basics, you can see in www.dennysantoso.com, try to count your calorie needs through the BMR program on the right a bit lower. Body lowering of metabolism that we can observe clearly when we try to eat less, from 3x to 2x a day. At first we are going to feel hungry, but after running 1-2 weeks, we'll get used to, and will not be hungry again even though we only eat 2x a day. Disappeared hunger is a sign that the body burns fewer calories. The longer we do that, your body will be more adaptable and will not weight down.

5. Eat 5-6x a day. Regular normal people eat 3x a day, but in reality, our bodies are designed to eat more than that. When we breakfast at 7 am and 1 pm meal. We're going to feel hungry at 10. So also at 1 pm we eat, and dinner at 7 pm. Around 4 pm we also have to feel hungry. Hungry-hungry that we usually fill it with junk food. Junk food is food with high calories but not filling, this is what makes us fat. Nutrients are minimal but very high caloric value. Fill out this snack time with a nutritious snack, such as apples + skim milk. Or almonds with apple. Eat 3x a day with snacks 3x 6x so the total is eating, it is a sure way to make our metabolism remains stable and will burn fat faster. When did you lose calories from 2500 to 2000 alone, divide 2000 calories a 6x eat. Once again, you reduce calories to lose weight, rather than reduce the frequency of eating.

6. Pilihah a balanced diet, do not menganaktirikan or proscribe one type of nutrient. Fats should be consumed but choose good fats such as nuts, fish, Advocado, olive oil or canola oil. Use supplements such as omega 3 to help complete your good fats. Fat is needed to dissolve a variety of vitamins, fats are also necessary for the stability of the body's hormones.

7. Eat protein in sufficient quantities. Protein sources are chicken, fish, meat, tofu, tempeh, eggs (whites), nuts. If you really want to thin down the body, the amount of protein must be sufficiently high.

8. Apparently there are very many people who do not know what it is carbohydrates. Carbohydrates are our main energy source that can provide spontaneous energy in our body. To lose weight, of course, we must know, that as long as our bodies still use carbohydrates as a source of energy, the energy from fat is just a backup. Reserves will not be used for primary energy is still there. So the reduction of carbohydrates in general are very successful in helping you lose weight. Do not replace rice with noodles, it is mubasir, because both are the same. To note is the most important carbohydrate is when we finish exercising. You should consume carbohydrates at a time after completion of exercise. DIRECT. After that, the morning is fine but use the types of carbohydrates are good.

9. Identify the types of carbohydrates are good. Good carbs are absorbed slowly by the body. Ordinary identified with index glikemiknya. You can open the site www.sportindo.com / food_nutrition / nutrition_info.php for a list of glycemic index of carbohydrates. For diet, consume carbs with glycemic index below 55. On top of that you should consume only after exercise, but a very high glycemic index, should not you eat when you are dieting. Including high-sugar berglikemik index, do not use sugar for cooking. Replace it with sugar or stevia Tropicana.

10. Eat fiber. You are best to eat apples instead of apple fruit is blended into apple juice. The process of the blender to make crushed apple fiber. Eat vegetables as well. Vegetable fiber serves to facilitate your digestive tract, also helps the absorption of calories that you are getting slow.

11. Drink enough water. 2.5 liter per day is mandatory.

12. When buying food or biscuits, always note the caloric value and others. You do not want to ruin your diet right? Note also that you buy food labels. Do not consume High Fructose Corn Syrup because it has a very high glycemic index. Also note that no hydrogenated vegetable oil. Hydrogenated oil is the process to create a solid. And this will damage your metabolism. Examples are margarine and butter. Avoid as much as possible. Some products have typed the NO TRANS FAT. They are getting to know that trans fat is very bad for the body.

After giving details of this long enough, try again analyze your activities, your food, whether you've done things like the above?

So many people who find out how to lose weight, but if given the steps as above, they cuman considered trivial, such as 2.5 liter per day drinking water. Many are wondering what to do with water weight down? Or there who think I've drunk a lot, but in fact they are still lacking a lot. My advice, really pertahatikan to the steps above. That is the simplest summary I can give to help you lose weight body. If your weight has not gone down too far, check out these 12 steps, make sure nothing is missed. Hopefully helpful.

Started dieting

Decided to start dieting!

How many of us are currently thought to immediately lose weight? And moving from idea to lose weight, the two plans appear to start. The first is start a diet, starting from the reduced fried foods, choose whole wheat bread for a snack, supplement their vegetable and fruit.

The second plan, start exercising, whether it starts from just jogging around the complex of houses in the morning, to join fitness clubs to participate in various classes such as yoga, RPM, Body Pump and so forth. However, if the diet is as easy as simply reducing the food and start exercising, why there are very many complaints of people like â € ~ I have a diet heavy but why can not I go down? Â € ™ or â € ~ I've worked hard at all, but why belly I did not shrink at all? â € ™ Is that really must be considered when we decided to start reducing our weight?

In fact, diet, exercise, whatever way we choose to lose weight, the key is our body's metabolism. Metabolism is our body that regulate our calorie burning. I'm not saying fat burning here, because it would be a different discussion topic. The ways that the wrong diet, such as eating less or reduce calories in the hope that weight will go down instead will make our body's metabolism slows down. If your metabolism slows, which means it will be less calories burned by the body. No exercise can also slow down your metabolism.

Concentrations of the most important in weight loss is not located on the number of calories we should eat, so that each meal should be taken the trouble used to calculate the total calories we eat but in this metabolism. From this point of view is we should start our first step.

How to raise your metabolism can be seen from two sides, namely:

1. Manage your diet, required 5-6x digesting process so that our metabolism back up to normal point. Reducing the frequency of eat that causes the metabolism down. Try to reduce the amount of calories rather than eating frequency. And do also reduce calories gradually. Because that is too drastic decline will damage your metabolism again.

2. Start moving, the body that never work out will have a slow metabolism. Any exercise that form, is still far better than you do not move and just sit in the office or at the dinner table, and rest in bed to watch TV before bed.

Two things this is the center of your attention before starting a business to lose weight. Once you are successful in correcting these two problems, begin to manage your diet better, like choosing a healthier menu, carbohydrates with a lower glycemic index, adequate protein and healthy fats daily. Remember that your metabolism is the central engine in your body. During the metabolism is still slow, whatever your business, including taking slimming drugs would not be any results. So when you are dieting too, when heavy you no longer go down, remember back to your metabolism. Be sure not to our metabolism slows down. It takes a metabolism that is correct so that eventually the body to do what we please.

Hopefully useful.