Friday, January 13, 2012

4 Things to Know About Losing 20 Pounds

No matter how much weight you want to drop, the secret is burning more calories than you consume. Aiming for a rate of 2 lbs. of weight loss per week is a safe and effective approach that can help to keep the pounds off. Losing weight can be easier for a man than a woman because men carry a hormone called testosterone that allows building more lean muscle. The more muscle you have, the more calories you will burn, helping you drop 20 lbs. of fat in 12 weeks. By making a few lifestyle changes, such as eating a healthy diet coupled with exercise, you will reach your weight loss goal.
Step 1
Reduce your caloric intake by 500 calories a day. Switch to a low-fat diet, avoiding foods like, chips, cookies, candy and pastries. Make healthier food choices, such as grilled chicken or fish and vegetables instead of a cheeseburger and fries. Cut out calorie-packed drinks, such as soda, juice and alcohol. Instead, drink eight to 10 glasses of water a day.
Step 2
Eat five to six small meals a day to increase your metabolism, and to help you avoid unhealthy snacking. Eating smaller portion sizes throughout the day discourages overeating, as well.
Step 3
Incorporate cardiovascular exercise into your daily routine. To lose weight or maintain weight loss, The American College of Sports Medicine recommends 60 to 90 minutes of cardiovascular exercise five days per week. Running, cycling, swimming and rowing are activities that burn a significant number calories. Engaging in cardio also reduces your risk of developing the most dreaded afflictions, such as heart disease, cancer, diabetes and stroke.
Step 4
Lift weights three times per week by performing a circuit to build lean muscle mass, increase your metabolism and burn calories. Perform each exercise for one minute before moving onto the next with no rest between sets, repeating the circuit three times in a row. Lunges, squats, pushups, bicep curls, tricep dips and the plank are all good to include in a circuit workout.

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