Weight Loss Program-Body Fat Percentage-Weight Loss Plateau-Weight Training

HOW TO STILL LOSE POUNDS WHEN WEIGHT LOSS SUDDENLY STOPS AND FLAB IS JIGGLING: W...

HOW TO STILL LOSE POUNDS WHEN WEIGHT LOSS SUDDENLY STOPS AND FLAB IS JIGGLING: When you start a new weight loss program, especially if you have significant amount of weight to lose, the pounds often fall off rather easily the first few weeks. However as your journey progresses its common to hit a point where even though you're still exercising and dieting, the scale stops showing results. This is commonly referred to as a Weight Loss Plateau. There are a couple of different reasons why the scale isn’t budging. With a few tweaks to your routine, you’ll find that you can start losing weight again. Take a look at some of the most common reasons why you may not be losing weight:
1. YOU ARE UNDERESTIMATING THE CALORIES YOU EAT. When you start a diet, you’re probably quite strict about counting your calories. You may even use a scale or measuring cups to make sure that you are eating the right portion size. However, as time goes on, you tend to get less rigid, eyeballing portions instead of being accurate. This could be adding extra calories without you realizing it.
2. YOU ARE OVERESTIMATING THE CALORIES BURNED. If you’re following the calories burned guide on the exercise machine or relying on estimates from the internet, you may be overestimating how much you are burning when you work out. Get yourself a heart rate monitor that tracks calories and to make sure you’re working at your target heart rate. PS: How Many Calories do You Burn as per Activity http://www.indiadiets.com/Calculators1/Activitycalburn.htm
3. YOU ARE NOT EATING ENOUGH. People who are more active need more calories just to survive. If you eat too few calories, your body thinks that it’s starving and it tends to hold on to the fat. The barest minimums are 1200 calories for women and 1800 for men. People that are larger, more active, or breastfeeding may require much more. I’d venture to say that most people need much more than the 1200/1800. Calculate how many calories you should be eating http://www.indiadiets.com/Calculators1/Total_caloric_requirement.asp
. YOUR BODY IS IN A RUT. Our bodies are made to be efficient. If you’ve been doing the same exercise routine since you started a diet, your body may have adjusted to the activity, so that it’s not burning as many calories as when you first started. To remedy this, try switching to a different aerobic exercise, or increase your frequency, duration or intensity. If you’re weight training, try different exercises and be sure to increase the weights if the exercises are too easy.
5. YOU ARE LOSING FAT BUT GAINING MUSCLE. If you’re new to exercise (or getting back into it after a long layoff), you may be losing body fat but gaining muscle at the same time. I’ve had this happen to me several times. If this is the case, rejoice! That’s the holy grail of fat loss. How can you tell if you’re losing fat and gaining lean body mass? Track your body fat percentage over several weeks. You may see your weight staying the same but your body fat percentage dropping.
If you don’t think that any of these reasons apply to you, you may want to discuss your concerns with a Nutritionist. Be sure to keep a detailed log of your foods and activities so that your nutritionist can get a better idea of the whole picture.
PN: To know How much Overweight You are visit http://www.indiadiets.com/BMI/Health_Analysis.htm read more..

American Heart Association-Body Fat Percentage-Cardio Workouts-Women

hi Camilla... i have this apple-shaped body and it's so hard for me to get a little bit skinny legs. so, when i lose weight, my tummy looks smaller but my legs don't change that much. any suggestions for me?

You look like pear-shaped ?Try;Cardio
In order to tone the pear-shaped body, it is important to keep the body fat percentage down. Cardio workouts are the best way to burn fat. Women with pear-shaped bodies have more body fat in the lower half of the body and need to incorporate cardio exercise into the workout to burn the excess fat. The recommendation by the American Heart Association, is that cardio exercise be done an average of 60 minutes several days per week. Additionally, women should incorporate interval training at least one time per week to boost maximum calorie burning. By following these guidelines, pear-shaped women will have better success at achieving toning goals.
Toning exercises are an obviously necessary part of toning the pear-shaped body. Concentration on the abdomen, hips, and thighs is especially necessary since these are typically the problem areas for this body type. Squats, hip extensions and crunches are all excellent toning exercises for these areas. Walking lunges are also a great way to burn calories while toning the thighs and buttocks. These exercises don’t require any special equipment and can be done virtually anywhere.
Squats are done by standing with feet shoulder length apart and pushing the buttocks out as if to sit, but standing back up before fully in the seated position. Weight should be on the heels to get the toning in the glutes and hamstrings. Lunges are done by stepping one leg forward and bending at both knees, keeping the weight on the front leg, and then getting back to a standing position. Repeat three sets of twenty lunges on each leg.
To achieve best results, women should plan on scheduling toning exercises four times per week.
Stretching is important to keep the body in optimal shape for the next workout. Tight muscles that have not been properly stretched before or after a workout can lead to injury. Begin at the top of the body and stretch the neck while taking deep breaths. Move down the length of the body, stretching each major muscle group: shoulders, triceps, biceps, chest, hamstrings and calves. Stretching will lengthen and loosen tight muscles, allowing better flexibility during all physical activities. read more..