Isy asked in HealthDiet & Fitness · 9 years ago

I want to lose a few kilos but not a heap, dieting and fitness tips..?

I weigh 58 kilos, and I don't really want to lose too much weight, maybe 5 or 6 kilos, but I mostly just want to tone up. Do you know any dieting/fitness tips? I'm going to the gym 5 times a week, and on the days I'm not there I'm going for a run. Any tips on what to spend my time on at the gym? Thank you x

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  • Khan
    Lv 4
    9 years ago
    Favorite Answer

    Dear Isy,

    One thing you need to understand is that you have to work hard if you want to change the shape of your body. That means a balance of medium-high intensity cardio exercise along with challenging strength training workouts.

    For weight loss, you'll need to get about 5 cardio workouts each week at a medium-high intensity for at least 30 minutes. If you're a beginner, it's best to start slow and work your way up but, if you're in good condition and have no restrictions, challenging yourself with harder workouts is the best way to burn more calories. Interval training is a good choice because studies show you continue to burn calories even after you've stopped exercising.

    In addition to your cardio workouts, you'll need to lift weights for all your muscle groups at least 2 non-consecutive days a week. And, by lifting weights, that means using enough weight that you can ONLY complete the desired number of reps. For example, if you're doing 12 bicep curls, you need to use enough weight that you can only do 12 bicep curls and not one more. Most people don't lift enough weight to really challenge their muscles.

    What you need to engage in is a well balanced all rounded diet with considerable physical exertion over a prolonged time period. Food can be broken down into 5 major groups. These groups are carbohydrates, proteins, fats, vitamins and minerals and water. The body needs varying amounts of these types of food so that the adequate amount of nutrients is supplied to the body. A well-balanced diet does not mean an equal amount of each type of food, as our body requires more of some nutrients than others.

    Each type of food plays a significant role in our body but excesses or deficiencies of certain types of food can also harm the body and produce a negative impact on our health.

    It is very important that we know how much of each type of food we are supposed to consume and that we eat in a sensible way. This means eating regular meals at "least" three times a day and drinking plenty of water, but what I would suggest is breaking it down to 5 smaller meals a day and having your last solid meal before 6pm after that you are only allowed to have pure low fat milk a mug or two would be a good idea to cut down on excessive cravings.

    Hope this answers your question.

    Source(s): - Experience
  • 9 years ago

    Tip: have you cold drinks with ice. when you drink ice water, your body uses energy (calories) to raise the liquid’s temperature to body temperature. Drinking 1 glass of ice cold water your body will expend calories to bring it to body temperature, which is about 37.5 degrees Celsius; that’s a difference of 33.5 degrees. To raise 1 gram of water 1 degree Celsius, 1 calorie is expended. So 1 glass of Ice water is approx 8 calories. not exactly a weight-loss miracle.BUT if you have 10 glasses a day thats 80calories x 7 days a week thats 560 calories a week!!! now makes a difference!! thats 3/4 of a bottle of wine or a meal!!!

    Over a month its 2240 calories!!!

    dont bother wih marg or butter on bread, get skimmed milk and ditch sauces like ketchup etc (lots of small changes will make a difference), run up the stairs dont walk, fidget more(i.e dont stand or sit still but shake a leg)

    xx

  • 5 years ago

    carry a cooler stocked with three bottles of water a six pack four pb js two oranges a bag of tortilla chips and 12 servings of cool cucumber salsa go to womenshealthmag allrecipes com for the recipe for 22 minutes

  • 4 years ago

    3o minute strength training sessions each week to burn more calories

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  • 5 years ago

    Snap a photo of yourself once a week to know progress that will also increase your confidence level

  • 5 years ago

    go retro roller skate for 15 minutes

  • 5 years ago

    90 minute ride on horse back

  • 5 years ago

    if you re eating out make salad the appetizer most starters are fried and come with unhealthy dips or sauces

  • 5 years ago

    90 minute kayak ride

  • 5 years ago

    paint hang curtains or finish any other home improvement task on your to do list

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