Question : I am a 26-year-old woman. I would like to reduce my
weight which is about 75kg. I’m about 155cm tall. I always have
a busy schedule every day. Can you tell how to go about losing
weight?

Answer : You have to identify which weight status category you
fall into, such as on the Body Mass Index (BMI). BMI is the
calculation based on height and weight. It is an accurate
indicator of overweight and obesity. BMI is derived by dividing
a person’s weight in kg by height in metres squared. BMI = Body
weight (kg)/Height2 (m2)

BMI Weight Status Below 18.5 Underweight 18.5-24.9 Normal
25.0-29.9 Overweight 30.0 and above Obese

Your BMI is 31.21 kg /M2, which means you are in the obese
group. A successful weight loss programme which includes diet
modification, exercise and taking appropriate nutritional
supplements will be the best approach for you.

You should cut down on fried food, coconut milk, gravy, and
high-sugar foods (such as soft drinks, syrup), refined and
processed foods. Choose white meat (such as fish, poultry and
chicken without skin), lean beef, lamb or veal. Eat complex
carbohydrates like brown rice and wholemeal breads. Increase
your fibre intake. Take at least five servings of fruits and
vegetables a day. It is better to eat frequently but in small
servings.

Exercise is important. Jogging, swimming, cycling and playing
games help burn excess calories. You should exercise 30 minutes
at least three to four times a week.

Nutritional supplements also play a role in weight management.
L-Carnitine, vitamin B complex and CoQ10 assist in weight loss.
L-Carnitine is a super nutrient which is needed for effective
and proper fat burning. It also ensures proper heart function,
boosts energy by enhancing exercise endurance and improves
sports performance. CoQ10 is another nutrient involved in the
metabolism of energy. It works synergistically with L-Carnitine.
Fast growing baby, overweight adult Too much TV breeds a fat
child

How can I lose weight

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A 30-minute, or less, full body workout.

Most people do not have the time to do biceps and back one day,
then legs and shoulders the next, then triceps and abdominals
the next day. So here is a short, and every effective full body
weight session you can easily get done in 30 minutes or less.
Your muscles will feel the workout but you will not have the
muscle soreness that will prevent you from your other training

Do this program two times a week. You are going to do drop sets.
This means you are going to do three sets back to back without
resting. Obviously if you ar not experienced with liting weight
you will start with one set then more up to the three sets. You
are going to work your larger muscles first. The order goes
something like this:

Leg extension

Leg Press

Hamstring Curl

Close Grip Lat. Pull Down

Pull Over or Seated Row

Bench Press

Chest Fly

Triceps Bicep Curls

Lateral Shoulder Raise

For every exercise write down the weight and the number of
repetitions you do for your first set only. Do fifteen
repetitions, once you get to the fifteenth repetition drop the
weight down about 25% then do as many repetitions as you can,
then again without rest drop the weight down and do as many
repetitions as you can. If on the first set you cannot make
fifteen repetitions, no problem, do as many as you can then drop
the weight and keep going as I mentioned.

Write down the weight and number of repetitions you did for the
first set only. For your next workout, if you made it to fifteen
repetitions increase the weight. If you did not make it to
fifteen repetitions, keep the weight the same and try to do more
repetitions than you did last time. This will constantly push
you to trainer harder. Try and do the exercises in the exact
same order every time.

Not resting will really fatigue the muscle, but only while
lifting at that time. You will still be able to do your other
training. Training this way will stimulate muscle growth because
you are causing the muscles to fail. In fact, on your third set
you may only be lifting the bar with no weights on it at since
your muscle is failing. That is one reason you will want to do
this workout on some type of machine unless you have a spotter.
Get past how much weight you are lifting, just let your muscles
fail.

After a few sessions switch the type of exercise you are doing.
Instead of a chest fly do a decline bench, then latter do an
incline bench. Instead of a close grip lat. pull down do a
seated row, but keep the same basic order, working the larger
muscles to the smaller muscle.

You should be able to get this fully body weight session done in
thirty minutes or less. Now go run!

About the author:
Dr. Jeffrey Banas is a Sports Chiropractor and triathlete,
practicing in Mesa, AZ. If you would like to contact Dr. Banas,
he can be reached at his office at 480-633-6837, or by visiting
his web site at www.sportstraining-weightloss.com