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Controlling Weight

If you want to just maintain your weight its important that you still watch your weight and count the calories you intake daily so if you are losing or gaining weight you will know whether to get more or cut down on your calories.

If you dont lose your weight or gain muscle weight please read these important points.

Lose Weight

There are a few ways you can help yourself lose weight:

  • Exercise more - exercise and diets needs to be introduced slowly as your body needs time to change. Dont start to run 3 miles immediately, build up into it.
  • Reduce calories - it may be benefical to you by eating more healthily so you can lower your calorie intake.
  • Write down your weight every week - weigh yourself once or twice a week and write your weight down and see if a patern occurs.
  • Be patient and persevere - if there are no immediate results, dont panic it may take a month before any change is visible.

Gain Muscle Weight not Fat

To gain muscle weight, there a many important factors you need to follow:

  • Count and dont change how many calories you are takiing in a normal day.
  • Starting the day after you counted calories, eat 500 calories MORE then you normally do.
  • Get into the gym and do a combination of weightlifting (to gain muscle) and cardio (not to much, just to keep your hear ticking over and to trim fat).
  • At the end of that week, weigh yourself. If you are gaining 1lb to 2lb more a week you are putting on to much fat.
  • If you find you are not putting on anymore weight then add another 250 calories to your diet.
There are supplement products you can get from health shops to help you gain weight such as Protein drinks etc.