CHE Standards

Dale Said:

What's the best healthy weight loss exercise plan?

We Answered:

Here is what you need to do if you are serious about losing weight and keeping it off. Eat 6 small meals a day about every 4 hours. Here what that will do for you, your metabolism will increase (i.e. Lose weight) and you will have more energry.

If you go on a diet and eat less, your metabolism will slow down and store to fat. That is why diets dont work. Only the size of your fist, carbs (examples:baked potato, pasta, oatmeal, beans, corn, melon, apples, fat free yogurt, whole wheat breads) in one and protein (examples:chicken breast, swordfish, shrimp, turkey breast) in the other. You can also eat vegetables and salads with any meal, they dont have any or little fat). 30min cardo exercise every day. Any of these(examples: walking, jogging, swimming,running, biking, ect), Monday cardo, tues upper body (arms: curls, tricep extensions,pull ups, front press)(abdominals: leg pull crunch, leg raises), (chest: bench press, butterfly, pullover)(shoulders: front press, arm pullover, cross country skier machine)(back:seated row, lat pull downs, back extension) (YOU DONT HAVE TO DO IN ONE DAY, mix it up) wed cardo, thurs lower body (legs: leg pull,leg press, squats, lounges) fri cardo, sat upper. So your body doesnt go into starvation mode, YOU NEED TO TAKE SUNDAY OFF.

If you stick with this you will have a great body. also drink a least 8oz of water daily! Stay away from Mcdonalds, Wendys, etc because there is nothing good for you on the menus - even the salads are bad (bacon bits, cheese, dressing, etc)

Good Luck :)

Maureen Said:

Please Help: Is this weight loss (exercise & diet) plan good enough? (Yes or No Question) Opinion Needed! :)?

We Answered:

It's hard to say. You're already pretty tiny so you might not lose weight as fast as something who is overweight but doing the same routine as you.

You're burning about 2,800 calories a week just through diet. The calories you naturally burn (1400) minus the calories you consume (1000) = 400 calories. You lose 400 calories a day through diet and if you times that by 7, that means you lose 2800 calories per week.

Since you need to burn 7600 calories to lose two pounds, you still need to burn 4800 more to achieve your goal. That means you need to burn almost 700 calories per day through exercise. I think it can work depending on how intense you work out, but I can't say for sure.

What I think will help you is lifting weights. I know, I know, you gain weight when you do that but it is muscle and that will only increase your metabolism. But you can always get a scale that has a body fat percentage monitor to track your progress. I have a Tanita one. It's a little pricey but it's worth it.

If I were you, I'd also try to cut back on carbs. Try to eat them only in the morning/early afternoon. In my experience, if you eat carbs past 5 at night, even if you stick within your caloric limits, you'll weigh more the next morning then you did the day before. It is only water weight but keeping your water weight level at a minimum will help you burn more fat.

Hope I helped. Good luck!!

Calvin Said:

Does anyone know of any FREE exercise plans (for weight loss) on the web?

We Answered:

The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:

*1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity. Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate this formula, set goals, log your daily calorie consumption, and register your physical activities.

*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.

Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as white potatoes) and drink lots of water.

Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/P…

*3) Exercise on most days by doing cardiovascular training and/or resistance training activities.

Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training for Dummies”. A superb magazine to buy with resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter. An excellent free online resource is at http://www.exrx.net/

A good book to buy that teaches you the cardiovascular training basics is “Fitness for Dummies”.

*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.

*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”. A reputable test you can take to measure your biological age is at http://realage.com

Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Email me if you want a good indoor air purifier recommendation and if you have other questions.

*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.

Ian Said:

Online weight loss exercise plan?

We Answered:

try sparkpeople.com

Agnes Said:

What exercise weight loss plan/regime/whatever?

We Answered:

People may tell you to switch to diet soda, but i promise you it's just as bad for you. I used to love dirnking coke, but decided to switch to diet fizzy water. It comes in lime, and peach falvours. And it's actually GOOD for your diet, unlike regular diet soda. You'd be amazed at how many calories you save by drinking fizzy water with 0 calories, and plain tea (also 0 calories). Try to aim for losing 2 pounds a week, or else it will be hard to keep the pounds form coming back on! I also know of a great website for you to visit; it's great for low-fat low-calorie recipe ideas, and gives you and idea of how much fat your body burns in a day, and what amount of calories you should be eating! It's also a great way to meet friends and other peopel over the internet to help keep you motivated and share stories with. :
http://caloriecount.about.com/
or just google "calorie count plus"
it's really a great website. It helps you keep track of everything. They even have "logs", so by entering the form of excercise and what you've eaten, it will tell you wether you're on the right track or not! Good look!

Emily Said:

How do you stay motivated to exercise and lose weight?

We Answered:

Buy yourself a great outfit one size too small. Then, every morning (or night) when you get ready to take a shower, look at yourself in a full-lenght mirror (with no clothes on). I know it sounds crazy....but that's how I became more aware of how I looked.....and how I wanted to look. The previous user is right....don't set goals that are too high. Start with one size. Also, once you form the habit (after about 30 days) of walking or exercising, you will feel yucky when you don't do it. IT gives you that time alone to think, enjoy the scenery around you...that in itself will motivate you once you are in the habit, you won't want to miss it.

Good Luck. P.S. Don't do the same thing every day...mix it up a little so you don't get in a rut.