ExRx.net

Exercise Prescription on the Net
It is currently Fri Apr 29, 2016 8:39 pm

All times are UTC - 6 hours [ DST ]




Post new topic Reply to topic  [ 4 posts ] 
Author Message
PostPosted: Wed Jan 06, 2016 12:17 am 
Offline
former lurker

Joined: Mon Nov 23, 2015 6:16 am
Posts: 2
Location: dhaka
Hi
Indeed, i want to need proper exercise help tips. Day bay my fat is increasing very harmfully, so i need to burn my fat as soon as possible. If any one know about effective tips about weight loss program or exercise program, let's me know please.


Top
 Profile  
 
PostPosted: Thu Jan 07, 2016 11:25 am 
Offline
moderator
moderator
User avatar

Joined: Sat Mar 10, 2007 5:44 pm
Posts: 6533
Location: Halifax, NS
That's too broad a topic to be handled in one post. However, correct your diet, reducing calorie intake while keeping adequate protein intake. That makes the most difference to reducing fat. Next work on improving your strength and other fitness attributes. This will ensure the fat stays off. Read more on this site. What you are looking for is there somewhere.

_________________
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD


Top
 Profile  
 
PostPosted: Tue Feb 23, 2016 10:40 pm 
Offline
n00b
n00b

Joined: Mon Feb 22, 2016 9:02 pm
Posts: 5
Use BMR (Basal Metabolic Rate) Calculator to calculate your resting calories and then go from there. Make sure you have enough protein going in as STU advised above. Set a goal, a target and reasonable time-frame to achieve that target.

You should be fine :)


Top
 Profile  
 
PostPosted: Fri Mar 25, 2016 7:41 am 
Offline
Powerlifting Ninja
Powerlifting Ninja

Joined: Sun Dec 24, 2006 10:36 am
Posts: 1094
aliusman wrote:
Use BMR (Basal Metabolic Rate) Calculator to calculate your resting calories and then go from there.


BMR Calculators

Who ever came up with BMR Calculations should be horse whipped, then shot.

The room for error is enormous!

It amount to using a GPS system that determines your global position is somewhere in North America when you're lost.

Thus, you "Resting Caloric Expenditure" like the GPS analogy above is useless.

Three Day Recall

This method provide you with a more effective method of determining what your "Daily Caloric Expenditure" is.

1) Count Calories for three days.

2) Divide the three day calorie intake by three days.

3) One of the three days measured need to be a weekend day, where you eating habits change.

What It Determines

1) If you are gaining weight, the Three Day Recall tells you that you are taking in a surplus of calories.

2) If you are losing weight, it tell you that you are using more calories that you are consuming.

3) If your weight remains constant, that your burning the exact number of calories you are consuming.

Based On That

Modify you caloric intake to gain or gain weight.

Do nothing to maintain weight.

Quote:
Make sure you have enough protein going in as STU advised above.


Agreed...

Muscle Protein Synthesis

Muscle Protein Synthesis = Maintaining and/or Increasing Muscle Mass.

Research shows (Drs Donald Layman and Layne Norton) that the minimal amount of protein per meal for Muscle Protein Synthesis is 30 gram of Quality Protein for those under 40 years old.

Those over 40 need over 40 grams of Quality Protein per serving.

Kenny Croxdale

_________________
Thanks TimD.


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 4 posts ] 


All times are UTC - 6 hours [ DST ]


Who is online

Users browsing this forum: No registered users and 2 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Powered by phpBB® Forum Software © phpBB Group