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anna118@sb
I am 5'2 and weight 175 pounds and I want to loose 55 pounds. How many calories a day do i need to loose weight at a 2 pound per week rate?
Answer
hi! i'm a 20-something american woman who lives in italy... during high school and university i was hopeless, but due to some weird circumstances in my life i ended up becoming a track runner and moving to italy. i've learned a lot about this stuff.
you can really easily be screwed by a number of factors in the states... NO, i'm not going to tell you to workout or go run (though remember that to lose weight, youâd need aerobic exercise). as far as diet goes, there are a few things you should know...
the only way to lose weight is to burn more calories than you eat. (couting calories isnât fun, but I think most people have no idea how many they need, and how many they intake. do it for a month, then youâll be better able to âeyeballâ it later.) you'll need to find how many calories you need to eat every day- (this depends on your gender, height, age, etc) there are a lot of calculators online, but i like the ones that ask a lot of questions and are sponsored by universities (this one is sponsored by the university of iowa. (teen girls/boys are growing, so make sure youâre well informed about your needs, this calculator should be adequate for the moment):
this is a â3-in-1-calculatorâ to find your BMI, daily calorie intake, and if youâd like, forecast weight loss--
http://www.extension.iastate.edu/nutrition/sport/energy.asp
the "average" calorie intake listed on the back of every package in an american grocery store is 2,500 calories daily. IF YOU ARE A TEEN, this is probably very wrong. your calorie needs are probably much less. (the 2,500 cal 'average american' takes in a lot of old, fat, tall men.) MY average is 2,200- but i work out 5 times per week.
there's also a good site that will tell you the amount of calories in home made and restaurant meals:
http://www.thedailyplate.com
PLEASE find a good online calculator, but a 5'7'' girl at 130 lbs who does NO physical activity would need about 1,500 to MAINTAIN her weight.
to put this in perspective: a 'super size' big mac meal at mc donald's has 1,600 calories. great, if you only want to eat one meal per day.
after you figure out how many calories you need to eat every day; here are some simple rules:
1. cut out any beverage that's not water. if you think you can't do it; make iced tea or lemonade at home. (20 oz of coke = 250 calories, a venti mocha frappuccino at starbucks = 500. that's a lot of calories, when you consider a big mac has 600, and a plate of pasta with tomato sauce about 400... though that's an ENORMOUS plate of pasta- versus one very SMALL hamburger.)
2. don't eat any sauce you can't see through. (mayo has about 100 calories per tablespoon, 1 packet of ranch dressing at mc donald's = 230, barbecue, etc)
3. don't eat while watching television, and don't eat 'straight out of the bag'... put a portion on a plate- you'll be more aware of how much you're eating.
4. don't buy 'snack sizes' you'll eat 20% more snack size oreos than the big ones... they've planned it that way. (though oreo does now make '100 calorie per bag' oreos. they don't have cream filling.)
5. prepare your own food. american food labeling is crap. 'reduced fat' can mean that it's reduced from the ORIGINAL product, which doesn't get you anywhere, if the original product was a coronary in a bag. when you prepare it yourself, you know what you're eating.
6. if you do decide to do something active, make it something you like, join a group, go at least twice a week, and you have to go even if you don't feel like it. if you don't follow these rules, you won't stick to it, i promise.
7. don't look at your weight, look at your BMI. (your body mass index) an average girl should have a bmi of about 20%-- meaning that 20% of her body weight is composed of fat. (a HEALTHY 5'2'' girl that's 100 lbs, will carry about 20 lbs of fat. it's dangerous to get below 13%. if the same 5'2'' girl weighs 160, it's unhealthy- but not because of the pounds, because the PERCENTAGE of fat is WAY too high.) anyway, if you're bmi is healthy, you're healthy. 8. eat every 3 hours, if you can, small portions. set the alarm on your cell if you need to. take a power bar (or similar) in you purse ALWAYS. (i like LUNA bars, they're $1 per, but taste good, and will actually save you money, as they've got all the vitamins and minerals of a full meal.) if you HAVE to eat fast food, order kid's portions.
regarding body image:
i know a lot of professional female athletes, and although they don't have tummies, many have a diffcult time getting a 6-pack (abs), and most of them have cellulite on their thighs. cellulite can be made worse by eating saturated fat (butter), and those deposits can be nearly permanent. the quickest way to reduce the appearance of cellulite, i think would be tanning cream.
if you have any amount of fat, it will show up first on your stomach. there are a lot of people that have strong stomach muscles, but the smallest bit of fat will cover over it right away. so a 300lb woman might have stomach muscles of britney spears (i'm not talking about a 'ripped' tummy, but a cute flat beachy one... :p ), but seeing as the stomach is the first place fat goes, you'd need to get rid of the fat before you'd be able to see what's underneath. a '6 pack', therefore is really a sign of someone in very, very good health.
i won't tell you to exercise, but remember- the more you move your body, the more you can eat without worry!
all diet programs that you PAY for offer do everything i've just said for you, esp. weight watchers, whose 'point system' is exactly what i've done above.
this may seem like too much counting, but soon itâll come naturally! If you screw up one day, donât sweat it, just pick up the next and really do your best!
hope i didn't sound preachy, and i hope it helped.
p.s. when you look for info online, especially calculators, make sure the source is reliable (like www.webmd.com), and make sure to type in 'teenager'. you have special, different dietary needs.
useful links:
exercise videos on utube: http://www.youtube.com/coreyritter
(though itâs really easy to avoid exercise if you plan to do it at home- go outside! make sure you do low-impact activities like swimming or walking)
a bmi/weight calculator especially for teenagers:
http://www.jhsmiami.org/body.cfm?xyzpdqabc=0&id=9190&action=detail&AEProductID=HW_Knowledgebase&AEArticleID=tf6820&AEArticleType=Special
I need help with measuremnet for the different hurdles and distances between hurdles?
annatjiepr
I have a 13 year old boy and girl and a 11 year old boy as well as a 11year old girl I coach. I need the height, the distance from the start to firs hurdle, the distances between the different hurdle for the different ages. I cant find it anywhere. Please help
Answer
For Olymians, I found this:
Ten equally spaced wooden barriers stand between the world class hurdler and the finish line. They may hit the hurdles repeatedly, and many do. Although they are not penalized by officials, hitting the hurdles is not a good idea for several reasons. It hurts, slows the runner down and occasionally throws a runner's rhythm off and causes a crash.
The 110m hurdles for men and 100m hurdles are for women known as sprint hurdles as opposed to the 400m hurdles events which are sometimes called the âintermediate hurdles.â
The 110m hurdles are 1.07m high and placed 9.14m apart while the womenâs sprint hurdles are .84m high and 8.5m apart. They can be lowered for use in the 400m distance to .91m in the menâs event and .76m high for the women. Hurdles in the 400m hurdles races are placed 35m apart and the same location for both men and women.
Lane assignments are critical, as they are in sprints. Itâs advantageous to run in the middle lanes with competitors on either side. Some hurdlers, however, are so talented they can win from any lane. Xiang Liu of China, the reigning Olympic champion, won the 2007 IAAF World Championships in Osaka from lane 9 in an excellent time of 12.95 seconds.
The starter in all hurdles races will use the standard âOn Your Marksâ and âSetâ commands before firing the gun. Any athlete who leaves the starting blocks before the gun or faster than the allowable reaction time of 0.100 seconds is judged to have committed a false start. The first false start is charged to the entire field. Any athlete who false starts subsequently is disqualified.
Staying in their lanes
In the one lap event, the hurdlers will lead with their left legs which helps keep them from going out of their lanes. Because they run the entire race in lanes the hurdles are staggered so that each athlete runs the same distance to the first hurdle. The trick to see who is leading the race is to watch who reaches their respective barriers first.
The 400m hurdlers are also very good 400m flat racers. Kerron Clement of the United States, who won the 2007 world championships in a time of 47.61 seconds, beat Michael Johnsonâs world indoor 400m record three years ago. His time was 44.57 seconds.
Hurdlers will run heats and semi-finals before racing in the final.
http://www.cbc.ca/olympics/athletics/story/2008/05/07/f-olympics-hurdles-essentials.html
Then there is this one:
http://www.trackinfo.org/hurdles101.html
It is very informative.
This one is a sample, I think it is for adults:
http://www.computomarx.com/Sampletx.htm
This one is for kids,,sorta:
http://www.worldalmanacforkids.com/WAKI-ViewArticle.aspx?pin=x-tr077500a&article_id=618&chapter_id=13&chapter_title=Sports&article_title=Track_and_Field_Basics
This is a patent for an adjustable one, kinda neat.
http://www.freepatentsonline.com/5199930.html
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