hey, i'd say i'm healthy, i go to the gym for an hour and 15 minutes every night and do so many different excersizes. im seeing results but i still have alot of fat that wont go away. it might be cause i used to be really heavy and now i lost a lot of weight so its just there but im trying so hard to loose the fat and tone my abs and my thighs.... can anyone help me please?????
need to tone and loose fat
- Thread starter almostsexy15
- Start date
Website was deleted for the content/advertising (I believe, judging by how aevans edited it)...
Plus the person running TriForLife has no real creditals...
As far as what you should do....
80% of your success is your nutrition....
1.) Look up your calorie expenditure...
2.) Subtract 500 calories from what you got... that is your daily intake.
3.) Take that number and multiply it like below...
Daily Intake * .6 = Carb Calories
Daily Intake * .2 = Protein Calories
Daily Intake * .2 = Fat Calories
Carb Calories / 4 = Grams of Carbs
Protein Calories / 4 = Grams of Protein
Fat Calories / 9 = Grams of Fat
4.) Spread your daily intake into 4-5 small meals throughout the day, eatting about every 3 hours...
On top of that you should be doing resistance training about 3 times a week as well as 3-4 times cardio...
Resistance training should be a total body exercise for the first month or two to jump start your muscles. (2-3 sets of 15-20 reps) Your cardio training should be at in interval like 2:00 minutes at a "Easy" pace, followed by :30 seconds at a "Hard" pace, then 1:30 minutes at a "Medium" pace, and then flip back and forth between the :30 seconds at "Hard" and 1:30 minutes at "Medium" for abotu 25-35 minutes...
You can still be active 90 mins a day and still gain weight...
As an example... I burn about 3,000 calories a day to live... If I take in more, I'm going to gain weight, if I take it the same, I maintain my weight, and if I take in 500 calories less (NO MORE THAN THAT), I will lose 1 pound per week if I eat taht for 7 days straight....
So... Let's say I eat 3,800 calories - 3,000 = I'm +800 calories so I'll go ride a horse/workout ... I only burn 500 calories... So my net intake for the day is +300 calories... "But I worked out, I'm going to lose weight"... WRONG!
Plus the person running TriForLife has no real creditals...
No where on that website stats what his 'experience' is... Plus for that price, you can go to your local club, find a personal trainer that probably has more experience than him, and get everything in person, rather than looking at some chintsy website...
As far as what you should do....
80% of your success is your nutrition....
1.) Look up your calorie expenditure...
2.) Subtract 500 calories from what you got... that is your daily intake.
3.) Take that number and multiply it like below...
Daily Intake * .6 = Carb Calories
Daily Intake * .2 = Protein Calories
Daily Intake * .2 = Fat Calories
Carb Calories / 4 = Grams of Carbs
Protein Calories / 4 = Grams of Protein
Fat Calories / 9 = Grams of Fat
4.) Spread your daily intake into 4-5 small meals throughout the day, eatting about every 3 hours...
On top of that you should be doing resistance training about 3 times a week as well as 3-4 times cardio...
Resistance training should be a total body exercise for the first month or two to jump start your muscles. (2-3 sets of 15-20 reps) Your cardio training should be at in interval like 2:00 minutes at a "Easy" pace, followed by :30 seconds at a "Hard" pace, then 1:30 minutes at a "Medium" pace, and then flip back and forth between the :30 seconds at "Hard" and 1:30 minutes at "Medium" for abotu 25-35 minutes...
You can still be active 90 mins a day and still gain weight...
As an example... I burn about 3,000 calories a day to live... If I take in more, I'm going to gain weight, if I take it the same, I maintain my weight, and if I take in 500 calories less (NO MORE THAN THAT), I will lose 1 pound per week if I eat taht for 7 days straight....
So... Let's say I eat 3,800 calories - 3,000 = I'm +800 calories so I'll go ride a horse/workout ... I only burn 500 calories... So my net intake for the day is +300 calories... "But I worked out, I'm going to lose weight"... WRONG!
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