Long Beach Fitness Expert

i’m 16. according to my bmi, my parents and my doctor, i’m overweight. i need to lose between 25 and 35 pounds to get back down into the "healthy" range. i’m going to florida and my cousins wedding in virginia beach for spring break. how can i lose this weight before spring break ((starting the monday after easter))?

*what should i eat? a lot of people say that South Beach is an easy way to lose weight…is it true? if so, can you give me some recipes?
*what kind of workouts should i do? i know i should combine cardio and weight training…but what specifically? i have access to a treadmill, bike, elliptical, stair step machine, bowflex and free weights.
*how long should my workouts be? and how many times per week should i workout? is every day too much?
*any vitamins/minerals that will help with weight loss?
*any other tips??

thanks in advance!! you are loved. ♥

Determine your daily calorie intake . Losing weight is simply a matter of expending more calories than you take in, through exercise and your daily activities. To win the battle, it helps to know how many calories you are consuming in a day.
Write down all the things you eat on a typical day. Carry a small notebook with you and write down every snack, every drink, and the contents of every meal. There are also great websites that you can use to keep track of calories, get recipes, and help achieve your goal. Don’t forget to include the pats of butter or the spoonful of sugar in your coffee. It’s best to do this for at least a couple weekdays and a weekend; it’s even better if you can go a full week. There are also calorie tracking websites that can help you to do this, for example the US government website, My Pyramid Tracker.
Do an itemized calorie count. When possible, write down the number of calories in each thing you eat as you eat it. Keep in mind that the recommended serving size is often considerably smaller than the serving you actually eat. Look up the calorie count on the internet for foods that don’t have calories listed on the container or for fast food meals. You don’t have to be 100% accurate, but you do want a good estimate of the number of calories you’re taking in. There is an idea that multiplying your own weight by ten will produce a rough estimate of the number of calories you need to eat per day to maintain your weight. This is NOT true, you may wind up grossly under (or perhaps over) estimating the number of calories you should be eating. Use a scientific or health website to determine the number of calories you should eat a day or consult your doctor. Everyone has different metabolisms and there is no blanket rule that covers everyone’s recommended calorie intake. Reducing 500 calories per day from the calories you eat to maintain your weight can help you lose a pound of fat per week.[2]
Go over the list and decide which foods to cut out or reduce. Cutting calories is usually a lot easier than you might think. For example, that daily tall latte in the morning may pack 500 calories. Since a pound of flab (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound a week. Other easy cuts include salad dressing (salad dressing is the number one source of fat in the average American woman’s diet) soda pop, candy, and butter. Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calories (high-sugar foods). You don’t need to cut these things out entirely, but if you reduce your intake of high-fat, high-calorie foods you’ll lose weight faster.

Seek out alternatives to the unhealthy foods you’ve identified. You can simply reduce the amount of soda you drink or mayonnaise you put on your sandwiches, or you can substitute healthier choices. Drink water instead of soda, for example, or use mustard instead of mayo. Low-fat and low-calorie options are also available for most foods, and many of these are natural, (although some are made with strange chemicals), and tasty. Start trying to eat healthy in most meals:

Choose lean meats. Chicken and fish are both very low in fat (and certain fish like salmon, sardines, and fresh tuna are an excellent source of antioxidants, which are also beneficial to your health), so aim to replace some or all of the beef or pork in your diet with these foods.
Replace high-calorie side dishes with healthier alternatives. Many people get a ton of calories from side dishes such as macaroni and cheese, French fries, or potato salad. You can eat healthier and lose weight by replacing these with fresh vegetables and salads. Pre-made salads are practically effortless, and when accompanied by a reduced-calorie dressing or no dressing at all, they’re weight-loss gold.
Start your days off right. A fattening breakfast of bacon and eggs or a pastry can be replaced with yogurt, oatmeal, high-fiber, low-sugar cereals; or fresh fruit for fruit smoothies. However, for those on a low carb diet bacon and eggs are a great combo for breakfast, since neither have carbs. But don’t fall into the trap of skipping breakfast. Eating a healthy breakfast increases your rest metabolic rate earlier in the day, and reduces snacking before lunch.
Plan your meals. Look for healthy, delicious meals online or in your cookbooks, and create a menu for the week. Make sure that your meal plan reduces your total calorie intake: you’re not going to lose weight if you consume the same amount of calories by eating different foods. Make a list of what you’ll need for these meals, and — except for a few snacks, of course — don’t stray from your list when you get to the market. Planning your meals helps ensure you get a balanced diet and reduces the temptation to stop off for fast food or order a pizza. Remember, it’s easier to stick to your shopping

OCREGISTER.COM/PUNCH for the latest MMA/boxing news. Marlin Gustafson submits Tommy Lee with a guillotine choke at Long Beach Fight Night 2 on Oct. 19 at Hall of Champions Gym in Long Beach.

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Spacious Hi Flr 2 Bedrm-1.5 Bth Corner Unit W / Spectacular Pool & Ocean Views From Terrace. Updated Kit & Baths-New Ss Stove & 2 New Ac’s! Lots Of Closets & Built In! Coop Features New Lobbies, Hallways, Heated Pool-Deck To Beach & State Of The Art Gym! Maint. Includes All-Heat, Electric, Gas, Water, 24 Sec.& Taxes! Great Financially Sound Coop-Self Managed-Cats & Birds Allowed!

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I would like to have so form of abs by then but if I dont it doesnt bother me i just want to know ways to help my stomach flatten out by july 18 the day we leave for florida!! I run everyday and I play softball and basketball and in softball we do work outs 3 days a week!! please help!! THANKS!!
the main thing I want to gain from this is just to have a flat enough stomach to not be afraid to show when we go to the beach and stuff!!! thanks again!! i noticed that many of you said to do lots of situps, but I read that you can do ab workouts all day long but until you get the fat off your stomach and make it flat you will see no definition in your stomach..is this true???
I also have a question just like this but I accidently closed it for answering so I made a new one!!! thanks again!!!
also I have lots of muscle in my body from sports bc I am 5′2” at 140 and I know not all that is fat but I do have just a tad around my midsection.

Eat only when hungry and not more than three times a day with nothing, except water, in between. Take plenty of uncooked food, vegetables and fruits, preferably 50%. Chew each morsel 32 times to activate ur body system to signal hunger and fullness.

Take light exercises and brisk walks regularly preferably twice a day.

U will achieve much more than what u r planning to do and that too in a reasonable period. Do not be in a hurry.

REPOSTING…Asked this very late one night. Thought I would see what the morning group has to add. Thanks.

We visited my wife’s college friend last month. She married and moved to another country a few years ago and they wanted to get together again. We stayed at their place and one day the friend stole my wife for a day so they could catch up. They were gone all day and most of the night. She said they went shopping and got makeovers, which was obvious. She was in a club kind of dress she would never wear at home…more makeup…and a spiky hairstyle. She looked great, but not what I’m used to. I asked about her day but she didn’t want to talk about it. She laughed and said don’t worry, she didn’t screw anybody. I didn’t think much about it again until yesterday. I was looking for a movie in her stash of chick flicks and fitness videos when I found one that was unmarked. It was two hours of her day and night out. They had been recording practically every minute they were together, so it’s not too surprising they wanted to record that too. I won’t describe everything in detail, but it started with the makeover and shopping. There was a visit to a nude beach. More shopping. A strip club where they took part in an amateur competition, including lap dances. More shopping…for the club dresses this time. Then finally a dance club. They didn’t record everything, but there was dancing, making out, flashing, and other craziness you would expect in that atmosphere. I feel bad that I found the dvd while I was going through her things because she hates people doing that. Everything is totally normal since we’ve been home, and I wonder if I should tell her what I know and open that can of worms. Sorry for the long question.
I happen to agree with Valerie about the Penthouse letter thing. That’s exactly what it sounds like. And there are plenty of holes in the story because it would be way too long if I got into the whole thing.
KitKat… mid-30s, married 8 years.

What are you crazy? What happens in Vegas stays in Vegas. Leave it alone. If it still bothers you on your 50th anniversary say something then. otherwise forget it and pretend you never saw it.

audio sucks.
gym class heroes perform clothes off with patrick at the long beach arena

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Coming in at third place in the Moore League, Long Beach Poly storms into last place Millikan’s home gym looking for a W. The Jackrabbits take control early but Millikan would not go down without a fight. Check the video to see whether or not Poly could handle the Rams’ 3rd quarter onslaught.

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Alright so im 17 years old and ive been skinny/scrawny forever and really untill this year it didnt really bother me. so since summers coming up i would like to get a little bit of a beach bod going. nothing drastic im literally just looking for a change i can see. so does anyone have any advice for me , workouts or know how long it would take for a skinny fellow like me to gain some muscle. Any advice much appreciated

peace

First, be glad that you are at least skinny even if you don’t have the body you want yet. Any muscle you get is going to show and youll look significantly better within 2-4 months of lifting weights. To lift weights youll need to either invest in a gym membership or use your high school’s weight room if you guys have one.

I could make a really specific workout plan for you, but there is so many good ways to workout that I think ill just put out the basics and let you figure out what you like best and make your own routine.

Your body technically only does the actual muscle building while recovering so don’t overdo your workouts. 3 or 4 times a week will be enough to build muscle, keep the workouts simple and short and let yourself rest the other days. Lots of sleep too! You might think you need to workout all the time so you feel like you are doing something to your body, but if you lift too much your body won’t change a bit because you arn’t letting it recover.

You can basically break down the body into 3 major muscle groups. You can throw in some isolation exercises (calf raises, curls, abs) if you want but you can really cover the entire body with 3-4 exercises.

There is a push muscle group. pecs, triceps, front delt.

The pull muscle group. lats, rear delt, biceps.

Last there is the legs group. calves, hams, quads, gluts, and also often uses the core muscles for stabalization

Ok so when picking exercises keep these things in mind.
If an exercise uses more weight it is either a smaller range of motion, or uses more muscle. If you are using more muscles at once you are building muscle more effieciently, and probably hitting more muscles in general than if you just did a bunch of isolations.

THE EXERCISES

First off try not to use machines. They tend to do part of the work for you because you don’t need to stabalize or guide your motion. Stuff like calf raises are fine because the stabalization helps you lift a significant amount more weight.

Push: Benchpress and dips are amazing. You can add weight to dips with a dipbelt. Tricep extensions do good isolation on the triceps. Chestpress is ok too except for it usually uses a machine but some of the machines have a very natural motion to them, and you can use that some if you want. It is very similar to benching but easier for begginers.

Pull: Chinups are pretty much all you need to do. You can also add weight with the dipbelt for chins. Lat pull downs are pretty much the same at chins. Seated rows, Bent-over rows are also great pulling exercises. You can isolate the biceps with curls. curls helps increase forearm strength if you switch up between different types of curls (overhand, underhand, hammer curls). This also prevents wrist pain.

Legs: Deadlift. Deadlift also does a tremendous amount for the core, lower back, delts, and shoulders. If you can find a trapbar, or hex bar, you are set for life. Trapbar deadlift does amazing things for you. Squats are really great too. Try box squats, and full squats. Different ranges of motion on squats will work certain muscles more than others (true with most exercises really). Calf raises are pretty neat too, just keep your knees and hips still and do a full range of motion.

For abs do weighted decline situps or anything with weight really. There is about a million ab exercises out there, just pick something that challenges your strength.

Ok you can split pull push and legs up and do one per day of the week you workout or do them all every day, or do somethign like 2 mixed upper body days and 1 lower (that’s what i do anyways). Any way is pretty effective. For beggining i recommend doing all of them each day so you learn the motions faster. Do sets of 5-12 reps 1-4 times for each exercise or until you are tired and that will be a good workout. You can also do high rep once you start to improve your strength a bit. It really doesnt matter as long as you work your muscles hard and challenge yourself with higher weights and more reps.

Eat a lot of food, and drink a lot of milk. You need it to grow muscle, especially protein. Then get your sleep.

email is jogogoman@hotmail.com if you have questions. There is a lot of information on how to do these lifts if you just google.

the only place i go to is la fitness. where are other good places i can play?

These are all the baskerball courts in Long Beach. The web link has a better looking graph.

Basketball Court Locations

Park Address Description
Admiral Kidd Park 2125 Santa Fe Ave Lighted
Bayshore Playground 5415 E. Ocean Blvd. Unlighted
California Recreation Center 1550 Martin Luther King Jr. Ave. Lighted
Cesar E. Chavez Park 401 Golden Ave. ½ Court – Lighted
Cherry Park 1901 E. 45th Street Lighted
College Estates Park 808 Stevely Ave. Unlighted
Coolidge Park 352 E. Neece Ave. Lighted
DeForest Park 6255 DeForest Ave. Lighted
Drake Park 952 Maine Ave. Lighted
El Dorado Park West 2800 Studebaker Rd. Lighted
14th Street Park Chestnut and 14th ½ Court Unlighted
Heartwell Park 5802 E. Parkcrest Ave. Lighted
Houghton Park 6301 Myrtle Ave. Lighted
MacArthur Park 1321 Anaheim Street Lighted
Orizaba Park Orizaba & Spaulding Unlighted
Pan American Park 5157 Centralia Ave. Lighted
Ramona Park 3301 E. 65th Street Lighted
Scherer Park 4600 Long Beach Blvd. Lighted
Silverado Park 1545 W. 31st Street Lighted
Somerset Park 1500 E. Carson Street Lighted
Stearns Champions Park 4520 E. 23rd Street Lighted
Tanaka Park Wardlow St. & Caspian Wy. ½ Court Unlighted
Veterans Park 101 E. 28th Street Lighted
Whaley Park 5620 Atherton Ave. Lighted

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Sea This Beautiful, Bright&Spacious 1 Bedroom Unit, Hardwood Floors, Lots Of Closets, Low Maintenance Includes Taxes, Heat, Water & Cooking Gas*Newly Renovated Lobby+Hallways*No Assessment*All Renovated Inground Pool+Deck Area W / Baths+Showers*Sauna*Gym*Bike Storage*Party Rm For Owners To Rent*Second To Atlantic Ocean**

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