Q: I want to lose weight. How should I do it?
A: Eat 1200-1500 HEALTHY calories daily, do 30+ mins of cardio daily, and weights/body weight resistance 2-3 times a week.
Q: What is cardio?
A: It’s aerobic exercise that gets your heart rate up such as running, walking, swimming, hiking, biking, dancing, tae bo, tennis, etc
Q: What is body weight resistance?
A: It is a form of strength training, but rather than using weights, you rely on your own body weight as resistance. Examples include pushups, crunches, lunges, squats, etc
Q: Why do I have to do cardio for 30 mins or more?
A: Because fat burn doesn’t typically begin until about 20 mins into the activity. That means after 30 mins of cardio exercise, you’ve only had 10 mins of fat burning.
Q: Why do you recommend cardio for weightloss?
A: because only cardio burns excess fat. Body weight resistance builds and tones muscle, dieting doesn’t make your body store much fat. Only cardio forces your body to burn a high amount of body fat.
Q: Why should I eat 1200 calories? I want to eat less.
A: you need to eat at least 1200 calories to try to cover your BMR (basal metabolic rate) so you don’t go into starvation mode.
Q: What is BMR exactly and how do i calculate it?
A: BMR is your BASAL METABOLIC RATE. This is the energy required to allow you to function on the most basic level. These are the calories your body uses to remove waste, replenish water, grow and replace your cells, establish homeostasis (such as keeping your internal body temp steady), keep your heart beating, and keep you breathing.
calculate it here.
Q: What is starvation mode?
A: When you don’t eat enough, your body (the incredible thing that it is) becomes super efficient at using what little calories you put in. It stops “unnecessary” things like growing your hair, it burns off your muscles before your fat in an attempt to lower BMR so it becomes even MORE efficient at calorie usage. This is why anorexics looks fluffy and “skinny fat”. Their bodies have burned all but their most necessary muscle and left bones and body fat. Eventually your body starts to eat away at the body fat, and your organs. This is the stage right before death.
Q: What is skinny fat?
A: Skinny fat is when someone has lost all their muscle but retain body fat. They looks small with clothes on, but look untoned, may have some rolls, and are generally flabby with clothes off. During starvation mode, your body tries very hard to keep as much fat as possible, and burns off every bit of muscle it can.
Q: What is HIIT?
A: HIIT = High Intensity Interval Training
It is a form of cardio that blasts fat because it has the slow burning (aka fat burning) properties of regular cardio with bursts of energetic exercise that raises heart rate significantly. When I do HIIT, I run for 1-2 mins then sprint for 30 secs, and repeat for at least 10 mins. However, if I only do 10 mins of HIIT, i still do at least 20 more mins of regular cardio to finish 30 mins!
Q; I want to lose weight in my stomach but not in my boobs.. or I want to lose weight just in my thighs… etc
A: You can’t spot lose weight. You can tone specific parts of your body by building muscle. but when you do cardio, your body uses lipids (fat) from all over. YOU CAN’T SPOT LOSE WEIGHT!