Weight Training
• Introduction To Weight Training
• How to Put on Muscle
• The Weight Training Diet
• Example Weight Training Diet
• Weight Training Exercises
• Weight Training Equipment
• Weight Training Myths
• Vitamins and Supplements
• Protein Supplements
• Progressive Overload
• Best Foods To Build Muscle
• Alcohol and Weightlifting
• Build Muscle and Burn Fat
• How Often Should I Workout?
• Overtraining
• Pre Workout Meal
• Post Workout Meal
• Weight Training Plateaus
Weight Loss
• Starting A Diet
• What Is A Diet?
• Learn How To Lose Weight
• The Basics Of Weight Loss
• Diet Foods
• Example Weight Loss Diet
• Common Weight Loss Myths
• Losing Weight Quickly
• Controlling Hunger
• Im Not Losing Weight?
• How to Lose Stomach Fat
• How to Stop Food Cravings
Cardio Training
• What Is Cardio
• Different Types Of cardio
• The Best Type Of Cardio
• The Maximum Heart Rate
• Fitness Equipment
• Fitness Accessories
• The Elliptical Machine
• Benefits Of Jumping Rope

• More Useful Resources
• Contact Us

Weight Loss - Learn how to lose weight by keeping track of calories

Right, you should now have an idea of your starting weight before you indulge yourself onto a diet. You are now going to learn how to lose weight by keeping track of calories. To do this you will first need to calculate how many calories you need to consume on a dailly basis in order to maintain your current weight. Sounds complicated huh? Well it’s not. In fact I’m going to do it all for you right now. The first thing you will need to do is take your weight in pounds and times it by 14.

This number will roughly give you the amount of calories you need to eat during a normal day to maintain your current weight. If you wish to use another method to find out your dailly maintance level of calories use Diet-Blogs How To Calculate Your Daily Calorie Needs.

Now of course this is not going to be the exact amount of calories you’re going to need to maintain your weight but it’s a good guide. If you consider yourself to be fairly active during a normal week you can up the number you times your weight by to say 15 or 16 depending how active you think you are. The reason for this is because if you are active throughout the day, then your body is going to be burning additional calories allowing you to eat slightly more than you normally would. We’ll discuss combining exercise and diet later on in this article.

Once you have calculated your maintanance weight, i would recommend you then subtract say 300 from this figure. The remaining figure should then be the amount of calories you consume for one week. Once the first week is over, Weigh yourself to see how much weight you have lost (hopefully). Its important to point out that you should not always live by the scale as The Scales Can Be Wrong. For example they do not take into consideration weight gained in muscle. Do not feel like you have put on fat as you may have actually put on muscle. Water retention and bloating will also effect your weighing results. As you can see, learning how to lose weight is dead simple. The trick to losing weight is to basically eat under your daily maintance levels. The body will then draw on your own body fat for fuel and energy allowing you to lose weight.

If the number on the scales has stayed the same after your first week of dieting (very unlikely) then we can safely say that you’re going to need to subtract a few more calories (unless of course you overindulged on your diet the following week). Try Subtracting another 200 calories from your maintanance level and consume this amount for the following week. Chances are, during the first week of your diet, you would have lost more weight than expected. This is totally normal and you should keep in mind that you will not lose weight this easily each week.

The reason for losing more weight during the first week or two of your diet is because your body is not use to consuming such a low number of calories, it therefore loses a lot of water weight. Bloating is also reduced due to the smaller proportions of foods you are now consuming. If the amount of weight lost is unexpectedly high (say more than 4 or 5 pounds) it is probably because people have gone all out in their first week consuming far less calories than would be advised. Take a look at Netdoctor - How To Lose Weight The Healthy Way and do not do this! This will only hinder your progress later on in your diet as your metabolism (the rate in which your body burn calories) will quickly begin to drop resulting in your body burning less calories and making it harder for you to lose weight. Food cravings are likely to get more frequent and motivation will slowly decline.

Ensure you feed your body enough calories to feel satisfied. Losing 1-2 pounds a week is a much more sensible approach when it comes to weight loss. Going about your business this way should ensure cravings are kept to a minimum, you feel full throughout the day and the motivation is still there to carry on. You have now learnt how to lose weight by keeping track of the calories you consume in your diet and should feel confident about losing weight. To further help you achieve your goals and reach your target weight, take a look at the next page. Weight Loss - The Basics outlines the basics of a weight loss plan which I recommend you stick to in order to make both your diet and your goals successful.

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