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First you need to find out how many calories you should be taking in each day. You will not lose any weight if you exceed the calories in (eating) vs. calories going out (burning).
Calorie Calculator This will help you figure that out. Your going to want to follow the weight loss calories or generally put yourself in a 500 calorie deficit from maintenance each day.
Since there is 3500 calories in a pound of fat you should be averaging roughly 1lb fat loss a week. (keep track on a scale) weigh yourself each week at the same time on the same day.
It may be wise to throw in a day each week or every 2 weeks where you eat maintenance or maybe a little over. Your body can only stay in a calorie deficit for so long.
Secondly. Cardio and resistance training. Slowly increase the amount of cardio going harder and harder week by week, since your becomes adapts extremely well to cardio.
Lift heavy weights 4-5 times a week and stay dedicated.
Remember its not all about your cardio and resistance training your diet needs to be spot on. Your results aren't fully contributed to that 1 hour you're in the gym, its the 23 hours you're not. Sleep well too.
Hope this helps and goodluck
<message edited by Chopsta on Thursday, August 28, 2008 2:13 PM>