hello everyone, i am tring to get into the national guard and my weight was 236 and my body fat was 26% i am also 5'9.5" i need to get to 22%. i need help on how i can do this in as litle time as possible. anything would help me. any diets that would help me get in would help alot. also any quick ways to loss inches of stomch area would help too. thank you
Fast don't cut it with regard to weight removal. All you do is set yourself up for failure trying to cut corners.
First, have you seen your doctor yet? Before you embark on a diet and exercise program you need to be checked out.
Next, you need to start watching both how much and what you eat. Drink soda? Switch to diet soda and start cutting back on how much you consume, switching to water (and no, I don't mean Propel and junk like that). Plain old tap water. Cut back on (or better yet cut out) the greasy sliders, fat pills (aka doughnuts), etc. Stay away from the geedunk machines. You may want to look for a diet plan with a support group that will help teach you how to make choices based on what is available in the supermarket, resturants, and eventually the galley. Weight Watchers is one of the better programs.
Your profile says you are a Marine - you should know plenty of exercises from your days in the Corps to help you get your weight under control and reduce your waist size. Hell, you probably know lots of ways to do strength training using what's available around the house. Forget about spot reduction - just don't work.
This old Sailor went from 252 lbs to 182 lbs in 10 months with diet and exercise. I've kept it off for over a year now - I think you can do it as well.
There is no fast answer here. It is all about adjusting the intake/exercise ratio. Any other way will backfire on you big time. There are no shortcuts to permanent and SAFE weight loss!
First, have you seen your doctor yet? Before you embark on a diet and exercise program you need to be checked out.
"There are those who believe there are two types of people in the world: Those who believe there are two types of people; and those who don't." John Mahoney...
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You have to keep your metabolism going plus the right amount of exercise. 1 you need anaerobic exercise.Based on the info here is your caloric intake. 235 x 10 =2350 Rested metabolic rate. 2350 x life factor 1.6. lite = 3760 calories. 5'9" requirements- 131-145-160 lbs. 250 calories 1/2 lbs weekly, 500 calories 1 lbs weekly, 750 calories 1 1/2 lbs weekly, 1000 calories 2 lbs weekly.
Spread your meals out every 2 1/2 hours to attack the 3500 calories to 1 lb of body weight. This will keep you fired up for 15 hours then three hours after you last bite your metabolism will shut down.
Simpler yet, eat every 2-3 hours like stated above..drink plenty of water, at least a gallon a day. Cut out all proccessed foods..Here's a great website to see what foods to eat. Protein is the key! Any questions, just ask me. www.bunklers.com
