Weight Loss Help and Questions?!
Question: Okay, so here is my situation, I'm a college student and I really think that I need to lose some weight. I have been working out most of 1st semester except for the last part of it, because I was sick. Although I have been working out I still haven't been losing weight like I wanted to, so I need help. I was curious what can I eat to really help lose weight? Im not very good on portion control but I think that if I can start eating healthy I can control it. Also what are healthy meals? (ex. Lasagana, potatoes, eggs). What can I eat? Also what are some workouts that can really help burn body fat? is running really healthy?
So please help me out the most that you can. If it is easier to email me my email is flaaend@southwestmsu.edu.
Answers: Okay, so here is my situation, I'm a college student and I really think that I need to lose some weight. I have been working out most of 1st semester except for the last part of it, because I was sick. Although I have been working out I still haven't been losing weight like I wanted to, so I need help. I was curious what can I eat to really help lose weight? Im not very good on portion control but I think that if I can start eating healthy I can control it. Also what are healthy meals? (ex. Lasagana, potatoes, eggs). What can I eat? Also what are some workouts that can really help burn body fat? is running really healthy?
So please help me out the most that you can. If it is easier to email me my email is flaaend@southwestmsu.edu.
A combination of eating less (portion control) and excersizing more is your best bet. If you have the time a great option is to sign up for a weight lifting or workout class at your school. It forces you to be accountable to go because you still get a grade in the class and it will mostly be dependent on participation. The great thing is that there is a website that is completly free that will help you figure out how many calories you should eat as well as how many calories you need to burn through excersize:
Go to this free diet website:
http://www.sparkpeople.com
They both have nutrition and fitness guidlines and message boards. They have a tracker to keep track of the foods (and calories) you eat and a physical activity tracker to keep track of excersizes (and the calories they burn).
6 week workouts
Phase l
Day One
Squats Warm Up Sets
4 Sets 6x60 6x60 6x100 6x125
Squats
4 Sets 8 to 10 Reps
Set 1 135 Set 2 150 Set 3 165 Set 4 200
Leg Press
4 Sets 8 to 10 Reps
Set 1 300 Set 2 300 Set 3 400 Set 4 450
Leg Extension
4 Sets 8 to 10 Reps
Set 1 50 Set 2 55 Set 3 60 Set 4 65
Leg Cruel
4 Sets 8 to 10 Reps
Set 1 50 Set 2 60 Set 3 70 Set 4 80
Day Two
Chest
4 Sets 8 to 10 Reps
Set 1 135 Set 2 160 Set 3 180 Set 4 200
Flat Bench
4 Sets 8 to 10 Reps
Set 1 135 Set 2 145 Set 3 155 Set 4 175
Incline
4 Sets 8 to 10 Reps
Set 1 100 Set 2 145 Set 3 155 Set 4 175
Cable Flys
4 Sets 8 to 10 Reps
Set 1 30 Set 2 40 Set 3 50 Set 4 60
Dumbbell Pullovers
4 Sets 8 to 10 Reps
Set 1 50 Set 2 60 Set 3 70 Set 4 75
Day Three Off
Day Four
Back
Pull Downs
4 Sets 8 to 10 Reps
Set 1 100 Set 2 125 Set 3 150 Set 4 170
T Bar Rows
4 Sets 8 to 10 Reps
Set 1 80 Set 2 100 Set 3 125 Set 4 150
Cable Rows
4 Sets 8 to 10 Reps
Set 1 50 Set 2 75 Set 3 100 Set 4 125
Dumbbell Rows
4 Sets 8 to 10 Reps
Set 1 50 Set 2 50 Set 3 50 Set 4 50
Day five
Military Press
4 Sets 8 to 10 Reps
Set 1 135 Set 2 135 Set 3 150 Set 4 155
Standing Dumbbell Press
4 Sets 8 to 10 Reps
4 Sets 50 Pounds
Bent Lateral Raises
4 Sets 8 to 10 Reps
Set 1 30 Set 2 30 Set 3 35 Set 4 35
Shrugs
4 Sets 8 to 10 Reps
Set 1 125 Set 2 135 Set 3 150 Set 4 175
Day Six
Biceps
Standing Cruel
4 Sets 8 to 10 Reps
Set 1 50 Set 2 65 Set 3 75 Set 4 90
Standing Hammer Cruel
4 Sets 8 to 10 Reps
Set 1 35 Set 2 40 Set 3 40 Set 4 45
Preacher Reverse Cruel
4 Sets 8 to 10 Reps
Set 1 20 Set 2 40 Set 3 50 Set 4 60
Triceps
Lying Dumbbell Extensions
4 Sets 8 to 10 Reps
Set 1 30 Set 2 40 Set 3 40 Set 50
Press Downs
4 Sets 8 to 10 Reps
Set 1 50 Set 2 55 Set 3 60 Set 4 65
Reverse Press Downs
4 Sets 8 to 10 Reps
Set 1 40 Set 2 50 Set 3 60 Set 4 60
Dips
4 Sets 8 to 10 Reps
Day Seven Off
to get started no soda drink a gallon of water a day spring or distill no tap water!! or crystal light for your
meals.
Breakfast oatmeal and a fruit or a breakfast bar and water.
Lunch eat a grilled chicken breast vegetables with light oil or margarine and a fruit.
Dinner eat a tuna or chicken salad and a small cut of vegetables and a fruit.
no eating after 7pm !!
do 250 sit-ups in the morning and 250 sit-ups before bed.
Try this for 3 weeks and see the difference only if you really want to loose weight.
P.S.
American Whey protein is also good for a replacement meal.
Good taste and goes down smoothly.
Been taking it for 5 yrs now.
Good luck:
CLICK ALSO ON TO MY FREE WEBSITE HAS FREE WORKOUT PLANS AND FREE DIET PLANS :)
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Don't eat or reduce intake of animal products. There are many hormones, pesticides, unhealthy things injected into animals that we eat and their products. Remember, "You are what you eat." so try eating healthier foods and no processed foods. Eat more veggies and fruits. There are many meat/animal product alternatives that have the same nutrition as meat without the side effects.
Eat more fruits and Veggies: A healthy person should poop 1-3 times a day. If you aren't, then all that poop is rotting and fermenting inside your intestines which can bloat your belly and expand your intestines causing permanent damage. So remember to eat lots of fruits and veggies, whole grains, fibrous foods, and drink plenty of water.
Its been about 3 days since I stopped eating meat and started walking/jogging/running 1 mile a day on treadmill. The fat on my stomach and thighs have gotten softer and jiggly. I feel more energetic and postitive. I think I can continue this life style and be healthier and lose weight. ANY YOU CAN TOO!