I need some help on getting lean.
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How to LOSE weight?
First, determine from the information below, what your weight should be. Then set yourself goals of a week, 2 weeks, a month, 3 months, 6 months and a year. As you see yourself meeting your goals it becomes easier. Remember, you didn't gain your weight overnight so don't expect to lose if overnight. Plus, weight lost slowly is more likely to stay off than weight lost in a hurry.
BMI (Body Mass Index) is a measurement of body fat based on height and weight that applies to both men and women between the ages of 18 and 65 years.
18.5 or less Underweight
18.5 to 24.99 Normal Weight
25 to 29.99 Overweight
30 to 34.99 Obesity (Class 1)
35 to 39.99 Obesity (Class 2)
40 or greater Morbid Obesity
Check out your BMI at the bmi calculator site below to see where you stand.
If you need conversion info, 1 kg = 2.2 pounds and 2.54 cm = 1 inch (12 inches = 1 foot)
Info if you are trying to LOSE weight:
"How can I Lose 1 pound of body weight per week?"
One pound of body fat is equal to about 3500 calories. So to lose 1 pound of weight per week, you need to eat 500 calories/day LESS than you burn.
But it's not a good idea to lose weight simply by cutting calories. As well as decreasing calories you should increase your daily physical exercise. This helps to burn calories and build more lean tissue which in turn burns more calories.
"What should a minimum calorie intake be?"
As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.
Normal Adult Height-Weight Range Table
Average Teenager Weight
Check out this link for exercise information:
Another thing that helps to lose weight is to always eat a good breakfast. That helps to jump start your metabolism which helps start burning calories. Also, try to drink 8 eight ounce glasses of water every day. One before every meal (except breakfast) and before all snacks. That helps curb your appetite which helps reduce caloric intake.
Weight lifting is the best for getting lean. The more muscle your body has the more calories you burn sleeping. You'll want to do 15-25 reps of whatever exercises you do, that way you'll avoid getting too bulky and it allows the body to recover faster.
eat 6 small portion meals,do daily workout,,just make sure you sweat everyday,instead of drinking soda drink water..avoid junkfoods,,go for veggies or fruits,manage your daily intake,, ;)
swimming, yoga and pilates are effective to tone and shape.