Can anyone give me advice or tips on how to lose weight and gain muscle?

Weight loss is an overall process and there are no magic answers. Pay no attention to weight loss supplements and pills and all the latest fads. You need to think about many factors but most of them are related to issues we've known about for a very long time. There are many sensible things you can do that will make a tremendous difference over the long term if you need to lose weight. It can be done in a healthy way. This is what has worked for me.





Keeping a food journal really does help. It will give you a much better sense of how much you are eating, and when, and why.





Make a few additional small changes - walk everywhere, always use stairs instead of elevators, walk on escalators, get up and move around at least once an hour if your work or your life in general is sedentary, walk every day, use a pedometer. Walking 10,000 steps a day is a really good idea. Build up to a long brisk walk everyday, or most days. Be more active and watch less TV and spend less time on the computer. Buy one piece of exercise equipment to have at home and be strict with yourself about using it. Sometimes you can find mini-steppers or exercise bikes at second hand stores and thrift stores for just a few dollars.





Start a weight lifting routine. Join a gym. Possibly you can find one that has someone who specializes in weight lifting programs for beginners. Weight lifting will increase your metabolism as well as improve posture and appearance overall. Even if you can't get to the gym you can work out at home using things around the house. Invest in a good weight training book. The Dummies series actually has a good one.





In terms of diet, cut out or reduce things like junk food, pop, fat, fast food. Eat more fruits, vegetables, whole grains, lean meat, fish. Particularly if you choose a vegetarian lifestyle include natural peanut butter, hummus, dried fruit and nuts. Pay close attention to getting the nutrients your body needs to be healthy.





Make your portion sizes smaller. Use a smaller plate - in our society we have become accustomed to thinking that we need a large plate of food at every meal, and we don't. About quarter of your plate of food should be protein and at least half of it should be veggies.





Learn to count calories. At your current weight and activity level, you may possibly need about 2000 calories or more to maintain your current weight. So you will lose weight at a reasonable and healthy rate if you cut back to about 1600 or 1700 calories a day.





Eat small amounts frequently, rather than three large meals. Never skip breakfast. Include some protein in your breakfast. It will help get you through the day.





Drink plenty of water, at least 8 big glasses of water a day, and more if it is very hot, if you sweat a lot, or if you are exercising intensely, and eliminate fruit juices. Fruit juices have too many calories, so get your vitamins from fresh fruit, not the juice. You will begin to see changes in your body.





Vary your routines. Don't eat the same number of calories every day (vary your calories from 1400 a day to 1900 or 2000 some days), eat a variety of foods, and do different kinds and amounts of exercise. You will lose weight much more efficiently if you mix things up from time to time so that your body doesn't adjust to any one routine.





An area that many people overlook is getting enough sleep. You are much more likely to overeat or to binge eat if you are tired and not well rested, so get enough sleep.





Check out websites about nutrition, exercise, weight training, etc.Can anyone give me advice or tips on how to lose weight and gain muscle?
Your workout to lose fat gain muscle should start with a bodyweight circuit warm-up. This is much better than a treadmill warm-up, and takes even less time. Three to five bodyweight exercises done in a circuit is best, repeated twice.


Follow that with strength training supersets. You鈥檒l do upper body on one day and lower body the next day. Then take a day of rest, do another (different) upper body workout and another (different) lower body workout. Then rest on the weekend. That is the best schedule for gaining muscle without overuse injury.


The Turbulence Training for Muscle and TT Meathead workouts use supersets to help you get more results in less time.


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Lose Fat Quickly, Gain Muscle Fast


http://www.tindo.net/2009/06/about-turbu鈥?/a>Can anyone give me advice or tips on how to lose weight and gain muscle?
Intense cardio, healthy eating. Do you enjoy running, it would be the best and quickest way to lose weight. Add in some push ups, chin ups, lunges, squats, stairs, dumbbell flyes/curls to decrease the amount of time it takes and increase the amount of muscle you have. You can put weights in a backpack and jog with that (just don't make it too heavy). If you enjoy or would go swimming that would be quite good to help.
YOU KNOW I HAVE ANSWERS ..QUESTIONS LIKE THESE BEFORE.








I took my time typing all this..i know this is long but give it 5 min reading =) it will help you





Below what i am about to tell you works for loosing weight and adding protein in your diet helps your muscles work good.





Breakfast: Boil eggs. Wheat bread, low fat milk for your corn flakes cereal, piece of fruit always in your breakfast. Also if you want to eat freid eggs or omelet, loose the yolk and eat whites only.





Morning snack:usuallyb/w 10:30-11am: 2cups of veggies or protein bar





Lunch: salad, turkey or chicken lunch meat with wheat or whole grain bread, brown rice, beans. (i know brown rice does not taste that good but you can add spices to make it yummy!!





afternoon snack: piece of fruit or yogurt





Dinner: meals with grill chicken / grill fish is good.


Fish is good for your brain. 2 cups of veggies


Veggie burger taste good :)


Wheat pasta no ground meat. use grill chicken.





Remember loose or at least cut down on pork and red meat.


Very important WATER is very good in loosing diet.


Also if you like green tea, drink hot green tea it has antioxidants very good for you and helps breaks up the fat in your body.





If you want to gain muscles. Chicken is very good.


Breast part of chicken is good for muscle gain.


Shrimp is good.


Eggs, beans source of protein.


Protein shake easy way to gain muscles. But of course with work out!!!








And you mention you want to gain weight. so i will suggest for you to lift weights..start by lifting light wights,and once your body gets use to of it then do more..the key is to lift more weights and do less reps..that's only if you want to gain muscle and want to make 'em big.





People who lift small weights and do more reps they simply want to lean their muscles.





The key is to eat 5 times small portions in order to loose weight.


Eat small portions. And everytime you get hungry eat an apple or any piece of fruit, Veggies very good in loosing weight.





F-Y-I :


If you decide to do this, all the fruit and veggies eating will make you very regular, it will clear your colon. so you will make about 3-4 trips of rest room.





Remember water water water..drink water very good for you. clears skin and acne too. good for kidneys as well.





Good luck
8 glasses of water daily.


cut sodas, chips, fried foods, and dark meats.


drink more pomegranate juices, grapefruit juices, and


definitely take on the green tea :)


along with regular exercise of course.


30 min of cardio.


weights to target every part of your body.


youll see the weight start to shed and the muscle begin to define itself.
In a nutshell:


Eat nutritious meals.


Burn more calories than you consume.


Maintain a healthy exercise regimen that alternates cardio with strength training.


Have fun with it.
Lose weight: Do high intensity aerobic exercise 5 times a week and reduce your calorific intake.





Gain muscle: Train with heavy weights and increase your protein intake.





That's it!!!