Topic: How to write average rate of change
May 20, 2019 / By Chris Question:
Okay so I have been boxing for about a year now. I started at the weight of 175, and then i got down to 150. But Since boxing is off season for me for now i have been going into weight lifting a lot more, because of weight lifting competitions. So because of the competitions i have been building up strength. I now weight about 174, again. But i can bench 145, dead lift 240, and squat 160. I need to lose up to 10 pounds by April because of an another meet. I want to get down as 165, for the weigh ins. so any ideas?
And also after all these meets i am going to concentrate more on boxing than weight lifting, would i be losing a lot of weight after that?
Aubrie | 5 days ago
At it's most basic, losing weight is about burning more calories than you eat. That seems simple enough, but if were really that simple, none of us would have a weight problem. Too often we take drastic measures to see results -- diets, pills or those weird fitness gadgets on infomercials that promise instant success. Maybe you lose weight but what happens when you go off that diet or stop that crazy workout program? You gain it all back and more. The real secret to weight loss is to make small, lasting changes. The key is to forget about instant results and settle in for the long run.
Rules of Weight Loss
To lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities. That sounds like a lot of calories and you certainly wouldn't want to try to burn 3500 calories in one day. However, by taking it step-by-step, you can determine just what you need to do each day to burn or cut out those extra calories. Below is a step by step process for getting started.
Calculate your BMR (basal metabolic rate). Your BMR is the amount of calories your body needs to maintain basic bodily functions like breathing and digestion. This is the minimum number of calories you need to eat each day. Keep in mind that no calculator will be 100% accurate, so you may need to adjust these numbers as you learn more about your own metabolism.
Calculate your activity level. For a week or so, keep an activity journal and use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day. Another, easier option is to wear a heart rate monitor that calculates calories burned. After a week, add your totals for each day and average them out to get a general idea of how many calories you burn each day.
Keep track of how many calories you eat. For at least a week, enter and track your calories online (e.g., with Calorie Count) or use a food journal to write down what you eat and drink each day. Be as accurate as possible, measuring when you need to or looking up nutritional information for restaurants, if you eat out. After a week, add your totals for each day and average them out to get a general idea of how many calories you eat each day.
Add it up. Take your BMR number and add your activity calories. Then subtract your food calories from that total. If you're eating more than your BMR + your activity calories, you're at risk for gaining weight.
Originally Answered: Weight lifting?
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 minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/...
Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.
Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.
*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 potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
*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. Send me an email or yahoo instant message to "gainbetterhealth" if you want an indoor air purifier recommendation and if you have any 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.
Originally Answered: Weight lifting?
Well thats a well query due to the fact that it is very most important to prefer the proper weight elegance. You are already in well form from the . You both keep in which you are at and combat at cruiser otherwise you drop a couple of kilos and combat at gentle-heavy. I could reccomend that you just drop a couple of kilos and combat at gentle-heavy. The low a hundred and eighty's could as a rule figure out good for you. The purpose I say that is due to the fact that you could have expert for vigor, and you'll be able to ought to difference your coaching approaches now with a purpose to compete in boxing. You want muscular tissues which can be free and speedy. Also peak is a large capabilities in boxing. A taller boxer with an extended achieve does not need to paintings almost as tough to land his pictures. Dropping weight offers you a expertise peak capabilities over apponents while gaining weight could do the reverse. Drop the entry kilos and you'll be able to be a drive to be reckoned with within the gentle-heavyweight devision.
a handful of unsalted pumpkin seeds make for a healthy mid day snack theyre rich in magnesium which helps lower blood pressure
use the freezer to add some extra oomph to summer foods freeze grapes for some bite sized delights or get a popsicle mold and freeze some greek yogurt with berries
Originally Answered: Wrkout + weight lifting?
In my experience, running and weight lifting tends to be two different schools of thought; runners tend to avoid the gym whereas weight lifters see running as a catabolic killer. However; that's not the case and the two can actually be done together, albeit it takes more effort to keep muscle on if you're an avid runner. It also depends on how much you run and how far, because this determines how much you need to put in your body to get out of it.
I assume that since you are a runner, your metabolism is quite efficient. My advice would be simple: eat a lot (clean bulk), take supplements to promote and maintain muscle, and bust your butt off in the gym while lifting weights (heavy weight and high reps). I'll start with supplementation, as a friend of mine is quite built and still manages to run 5-6 miles a day I'm going to steal a page from his book:
- Wake up, Whey protein shake and eat a fatty snack before you run (almonds) and take some CLA
- Premix carb gainer before your run and drink it towards the tail end of your run.
- Take an amino acid complex before lifting weights, start lifting
- Postworkout Whey protein shake and another pill of amino acids
- At night, on an empty stomach take ZMA pills and then 30 minutes later, right before bed take Casein protein.
Like I said, for weight lifting you won't want to do high reps at light weight as it will get you nowhere in the muscle growth department. Try to lift heavy; follow a pyramid scheme on bench days to increase your strength, integrate more weight into your exercises to slowly build up strength, and keep your reps up for 3-4 sets. Muscle definition comes best with increase in weight and workload. I perform abdominal exercises everyday as I've gotten my core strength to be pretty strong. I'd suggest starting at doing abs about 3-4 days a week, and increasing that if you'd like, but everyday won't build abs faster. Remember to break up your abdominal workouts into upper, lower, and obliques exercises. This article can get ya started: http://www.bodybuilding.com/fun/complete... (this webstie also has an exercise section as well with videos to help you discover new routines)
For diet, it's pretty much coming down to eating every 2-3 hours for up to 6-8 times a day. As for what types of food, I'd read this article as it hits the nail on the head for dieting: http://health.howstuffworks.com/wellness...
I couldn't find however; an article on the symbiotic relationship between running/weight lifting because most people just blatantly put "eat!" as an answer. Which is right, you need to increase your caloric intake, but you also need to bust your butt in the weight room to ensure you can build muscle.