Originally Answered: How to lose weight and gain muscle?
If you want to burn fat you don't need anything except the ability to maintain a good diet and walking. Check out these fitness facts.
• If you consume fewer calories than you burn, you have to lose fat eventually. There are no exceptions to this fact.
• A pound of fat will yield about 3500 calories (Kcal) of energy.
• An average person must run or walk about 5 miles (8 km) every day to burn one pound of fat per week AND THEIR DIET MUST ALLOW IT.
• An average person must run or walk about 350 miles (563 km) to burn 10 pounds AND THEIR DIET MUST ALLOW IT.
• An average person who consumes 500 calories per day less than they burn will lose about a pound a week with no extra time or physical effort required.
• A average person dieting with a 500 calorie/day deficit will burn 10 pounds of fat in 10 weeks. The same person running 5Km (3 miles) per day with a Zero calorie/day deficit will burn 10 pounds in 16 weeks.
•Running only burns slightly more calories than walking as long as the distance remains the same.
• It does not matter if a person runs or walks a given distance…they will burn about the same number of calories. Although running burns slightly more than walking, the distance is far more significant than the speed over which it is traveled.
• It is not necessary to do "cardio" to burn fat. "Cardio" is aerobic exercise which elevates the heart rate to 80% of max and sustains it for the purpose of cardio-vascular fitness. You can burn fat in your sleep.
• Most of the calories you consume will be spent just keeping your body temperature at 98.6F.
• It doesn’t matter how hard or how long you exercise, you will not lose any fat if you eat too much. You can always eat more calories than you can burn. When it comes to burning fat, diet always trumps exercise.
Here is the diet approved by the US National Institute of Health...the people doctors listens to in the US.
Eat varied, wholesome, and high quality foods such that your daily caloric intake is about equal to your daily caloric burn while keeping your macronutrient ratios at about 55/25/20 (%calories from carbs/fats/protein). Only slight changes should be made in the macronutrient ratios to accommodate the extreme demands of special activities such as athletics or inactivity due to illness.
Note: Here are the details in case you're interested. ---> http://health.gov/dietaryguidelines/2010... and here ---> http://www.nlm.nih.gov/medlineplus/nutri...
You get to make the food choices based on culture, available foods, personal preferences, your resources, food allergies, etc. However, the words "varied", "wholesome", and "high quality" are important. And, you should consume your food in 4-6 daily meals with healthy snacks between such that you're nourishing yourself every two hours when awake.
If you want to burn body fat, simply decrease portion sizes of your food such that your daily intake is 500 calories less than your daily burn rate. That should result in a loss rate of one pound per week.
If you don't know how to proceed, here are the only two websites you need.
1. This site has a wide range of information about foods, fat, diets, and exercise with calculators, diet tips, food facts, etc. ---> http://www.freedieting.com/
2. This website is a great way to track calories, macronutrients, water, and exercise. It also does all the math for you and makes it super easy to look up foods to enter into your online food intake diary. There's a discussion forum where you can exchange info with thousands of other dieters. --->http://www.myfitnesspal.com/
Here's my food intake diary as an example ---> http://www.myfitnesspal.com/food/diary/clickmaster
Tracking your calories is crucial to your fat loss and maintenance. Tracking your macronutrients is crucial to your health. And, of course, it is implied that you will learn how to read labels, weigh portions, do food lookups, enter data, interpret data, etc., if you don't already know how. It's all easy stuff and, if you persist, it will eventually become such a routine that you'll be able to enter data from your cell, know what your daily nutritional requirements are real time by the hour, interpret labels and estimate recipes, plan cheats, and, best of all, not have to rely on the scale to tell you if you're losing, gaining, or maintaining.
Good luck and good health!!