How to lose weight?

[samoram]

what are the best ways to lose weight? (besides the obvious diet and exersise)

1. i mean which foods to eat?
2. what foods to avoid?
3. how much to eat?
4. how much exerise?
5. which exerise?
5. what time of day?
6. how many times a week?
7. at what intencity?

please can anyone give me any tips/advice on createing a diet/exersise plan?

(p.s. im an amatuer boxer and love road work)

thanks!

[JudasSS]

1.) Try a macronutrient ratio of 45%/35%/20% for your daily calorie intake (that's carbs/protein/fat, and know that for every gram of carbs and protein there are four calories and four every gram of fat there is nine calories).

2.) AVOID: White breads/non-whole grain cereals, sugary cereals, saturated fats, fructose corn syrug, sodas, non-lean meats, calorie dense fruits (raisins, craberries).

3.) Use this calculator ( - bottom of this page) to find your BMR, and total calorie needs for a day when considering your ''activity multiplier.'' Then, subtract 500 or 1000 calories (your choice) from that total calorie figure, and eat that many calories. Again, refer to 1.) for finding out where to get your calories from.

4.) Do 4-5 days of a good lifting routine a week MAX, 4-6 days of Low intensity cardio (60-65% of your maximum heart rate (220-[your age]=MaxHeartRate)), for 30-60 minutes, or 2-3 days of High Intensity cardio (80% MaxHeartRate) per week with one or two low intensity days.

5.) Weight lifting- look up a good "three day split" that'll cover your back/biceps (day one), chest/triceps(day two), and legs the last day (day three). Cardio- for low intensity try a cardio machine, for high intensity consider sprints, running stairs, swimming, etc.

6.) See above.

7.) See above.

[greengloves]

screw that that sounds hard. ive got this lil red-orange pill pop it after a meal and do 5 push ups 5 sit ups jump up and down scratch your ass and drink a beer. but look out cuz the ladies may start wanting you only for your ***ified body.