Home
>
Weight Loss
>
Lose Fats - Gain Confidence when You Lose Weight

Lose Fats - Gain Confidence when You Lose Weight

"How do I lose 5 kg or 30 kg?"

"How do I gain some muscles and tone up sexily?"

It is simple. Yes, you heard it right, it is simple. All it requires is your commitment and discipline on your part. Do I hear you say "Yes" to that? If so, here goes.

NUTRITION ? Physiologically, you have to burn 7000 calories to lose 1 kg or 2.2 pounds. You can lose those weight through a combination of decreasing caloric intake to a healthy level and expending calories through physical fitness activities.

For example, let's say you currently take in 2,000 calories a day. If you decrease that by 300 (half plate of chicken rice) and added 200 calories worth of exercises a day (25 minute jog), you would be at a 500 caloric deficit. So, eating 300 less calories a day and expending 200 calories a day through physical fitness activities will result in a net of half kg lost per week. This can be done too by eating food that you enjoy! Just that simple as promised isn't it?

Do eat six small meals a day. This will keep your metabolism engine humming throughout the entire day and at the same time, your body will not starve thus will not conserve too much fats . At the same time, as your body is being fed continuously the nutrients that you eat are being utilized more effectively.

WEIGHT TRAINING ? Never embark on a fitness or lose weight program without lifting weights because on a diet or cardio only program, you will lose some muscle as well. When that happens, your metabolic rate will slow down and fats will be conserved. You want to lose fat , not gain weight with fats . Furthermore, your goal of being sexily attractive and desirable is also defeated because without the muscles, when you lose weight, you will only end up a smaller version of what you were before without any nice sexy curves and muscle tone.

As a beginner, do workout three days per week on alternate days for about 45-60 minutes with weights. Form and technique is important. If you do not know how to workout with weights, check out some of the articles or subscribe to free fitness tips newsletters at Free Fitness Tips. You may also engage the services of personal trainers at Personal Trainer. Perform exercises for the entire body -- doing about 2-3 sets per body part for 8-12 repetitions. Why do you want to build muscle besides just looking gorgeous and brimming with fitness? Well, another reason is that for every kg of muscle gain , the body burn an additional 50-80 calories per day! You burn fat even when you are sleeping! Interesting isn't it?

Your body will feel firmer, stronger and you will see muscles building up within weeks. Weights are needed to sculpt the type of body that you desire. Just 45 minutes to an hour in the gym will do. Your body needs to recover and if you lift intensely, you will produce a hormone called cortisol which can destroy muscle cells after an hour or so of intensive lifting. What's more, you are burning more calories at the same time and because of the intensity of the exercises you are performing, your body will still burn fats hours after you have stopped lifting weight. Below is a list of recommended exercises you can choose from for each body part:

Leg muscle workout -- squats, lunges, leg extensions, leg curl, calf raise, stiff legged dead lifts

Chest/Pecs/Pectoral muscle workout -- bench press, incline press, dumbbell fly, push-ups

Back muscle workout -- dead-lifts, chin ups, pull-ups, seated row, barbell rows, pullovers

Shoulders/Deltoids/Delts muscle workout -- military press, lateral raise, front raise, shrugs

Biceps muscle workout -- hammer curl, dumbbell curl, barbell curl, concentration curl

Triceps muscle workout -- triceps kickbacks, diamond pushups, press-downs, dips, tricep extensions

Abs/Abdominal muscle workout -- bicycle crunch, basic crunch, reverse crunch, knee-ups, the plank, hanging leg raise

CARDIOVASCULAR EXERCISE ? Commonly called cardio workout . Perform cardio 3-4 days per week for 20 minutes. Try to stay in a range of 65- 80percent of your Maximum Heart Rate. Your maximum heart rate is 220 minus your age. In addition, change your mode of cardio every few weeks. The body is designed to adapt, so you want to change your workout frequently. Cardiovascular exercise will help speed your metabolism (power walking, jogging, swimming and biking). . It works like magic when combined with weight training . Try different forms of cardio or you can even play active sports. Find an activity that you enjoy! For a very effective weight loss and lose fat cardio workout , read this fitness tip Lose Weight Lose Fat Fast!

SMALL LIFESTYLE CHANGE ? When your lifestyle changes slightly, your weight loss goals will fall into place. You have to start thinking in terms of improving your health, fitness, nutrition and exercise habits .

Forget about fad diets or popping diet pills or slimming pills which usually cause drastic reduction of caloric intake. These diets are difficult to stick to and because of the massive caloric deficit, your body will go into the famine mode and conserve fats for emergency use. Your body will also cannibalize your muscles for energy and that means a slowing down of your fat burning metabolism. You will sooner or later hit a plateau and when you are off the diet or stop taking diet and slimming pills , all your extra kilos will come right back.

Each day will take you a step closer to weight loss and build muscle goals. Your general fitness and health will also improve day by day. It doesn't matter whether your goal is to lose 10kg or 30kg. Once you have this "lifestyle change" habits, it will get a lot easier.

GOALS ? To make your goals work, write them down! Make them measurable and realistic. For example, a short-term goal might be, "My goal is to lose half kg per week for the next 4 weeks." A long-term goal might be "I will lose 20kg by ......" And then set out the steps on what you are supposed to do and do then it.

Review your goals each week to reinforce them within yourself. If you experience a setback or standstill with your goal, don't panic and give up! Then you will be richly rewarded by owning an attractive and desirable body that others talk about!

And that's it. Your free fitness tips to weight loss and build muscles. Simple? Yes. But for it to work, your commitment is crucial.

###Article by celeb personal trainer Chris Chew. This is his website. www.sgfitnessonline.com

Chris Chew is a Singapore based Fitness Trainer. His clients are mainly from the media and entertainment industry such as international models, pageant winners, actors and TV personalities.

For more information, check out his website http://www.sgfitnessonline.com

recurring maid service Buffalo Grove ..

In The News:

The iconic Mary Kay pink Cadillac goes electric with the Cadillac Optiq, available only to the company's top 1% of sales force performers.

Cybercriminals abuse trusted Intel driver to gain kernel access and shut down Windows Defender, enabling undetected malware deployment since July 2025.

Using email aliases for online shopping and subscriptions can protect your privacy by preventing companies from linking your activity across websites.

New research shows AI overlap does not equal job replacement, with knowledge-based roles seeing most integration while physical jobs remain least affected.

Scammers target seniors who avoid social media by exploiting public records like obituaries and real estate filings to steal personal information and money

Recovery team in Italy use AI-enabled drones to detect missing hiker's red helmet, leading to successful recovery after months of ground searches

Google Salesforce system breach exposes business data while scammers use incident to target users with fake security calls and phishing attempts.

Google announces Pixel 10 lineup with Tensor G5 chip and Gemini Nano AI, introducing Magic Cue, Pro Res Zoom up to 100x and satellite emergency support features.

C San Diego study reveals 86% of school safety companies monitor students 24/7 on personal devices, raising privacy concerns.

Users can now add their favorite outlets' coverage to the Top Stories section of Google search results by utilizing the 'preferred sources' feature. With just a few clicks, you can add Fox News.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

Interstellar object 3I/ATLAS shows an unexpected frontal glow that Harvard's Avi Loeb says cannot be explained by sunlight reflection or standard cometary outgassing.

Receiving order confirmations for purchases you never made could mean your email address is being exploited in fraud operations targeting multiple retailers.

First wireless brain implant works with Apple's official protocol, enabling hands-free control of iPhones, iPads and Vision Pro through thought alone.

Data brokers sell personal details that scammers use to target retirement funds through fake financial advisor calls and convincing phishing attempts

Ten innovative tech solutions from gait sensors to smart pill dispensers help adults 65+ track fall risks and prevent injuries before they happen.

Meta AI internal documents revealed chatbots were allowed to flirt with children and engage in romantic conversations until the company was exposed by Reuters.

ChatGPT will avoid giving direct mental health advice under new OpenAI rules following instances where the AI model provided harmful or misleading responses.

Your phone tracks you in more ways than that little GPS icon suggests. Here’s how to find and clear hidden location logs on iPhone and Android.

Authorities in France and the Netherlands have been notified. Meanwhile, impacted customers are being told to stay alert.

Apple just rolled out a redesigned Blood Oxygen feature to specific models, following a recent victory in a legal dispute.

Kidney dialysis provider DaVita experienced a ransomware breach by the Interlock gang affecting 916,000 people in the second-largest U.S. healthcare attack of 2025.

A Chinese-made Unitree R1 robot walked Manhattan streets and shopped for shoes as part of KraneShares' $28 million AI robotics fund promotion campaign.

The ShinyHunters cybercriminal group breached Google's Salesforce system through vishing attacks, stealing business contact details and customer data.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

Lose Fats - Gain Confidence when You Lose Weight

Weight Loss