I need a good diet & exercise program?!
Question: To get in shape as much as I can in 1 1/2 months (mid-March). By diet, I don't mean yoyo diet, but foods to avoid etc.
Feel free to give me as much details as possible.
Thanks!
Answers: To get in shape as much as I can in 1 1/2 months (mid-March). By diet, I don't mean yoyo diet, but foods to avoid etc.
Feel free to give me as much details as possible.
Thanks!
OK, well 1 1/2 months is not that long of a time to start losing weight and do it in a healthy way. If you are looking to drop 8-10 pounds then maybe, but it will not be extreme because like you said you do not want a yoyo diet. First, start kicking up your metabolism by eating. If you eat 4-6 small meals throughout the day that will cause your metabolism to go higher because you have to digest more and that in turn burns calories. It can be as simple as eating bfast, then followed with a protein shake or bar for a snack and then lunch and then another snack like protien or fruit or veggies, then eat dinner. Before you go to bed you can drink a protein shake because if you break down muscle throughout the day with a visit to the gym, walking, etc then proteinsynathis starts kicking in to repair your muscles while you sleep, and that's why sleep is very important to repair muscles that have been torn by working out. Look into taking multi vitamins and also minerals to help your body also. You can learn a lot by readin fitness mags and articles on the web about what to supplement with. If you want to go to the gym you can do a simple routine. Start out with splitting your workout into two sessions, weights and cardio. Do the weights first because your muscels will use the carbs in your body for energy when lifting those weights. Then move onto cardio. Do abhout 30-40 mintues and that will start your body to break down fat, but do not over do it because if your body needs energy and nutrients to complete that workout it will go from eating the fat to eating your muscles. Also concentrate on doing low weights and high reps to tone up your muscles.
call me 3 times a week...we can work things out!
meeeeiow! u look fine to me.! pretty smile......yummy!
Avoid as many carbs as possible, walk between 2 and 5 miles a day, 100 sit ups and when you eat, have no portions larger than your fist.
Avoid alcahol and if you drink soda, drink diet soda only
From your pic you don't need any exercise............lol
Check out this website...
www.nakidfitness.com
stay away from white foods carrots and corn.. no sugar...eat red meat 3 times a weeks
any exercise is good im sure you know something its moving the body.....you can work on all the parts or just work the thing you need the shape up.. like pushups and setups done at home you can work the arms and legs any where and do crunches just by tighting the muscles anywhere it works..... walk more than you been take the stairs do leg lifts when you not walking..... you can eat anything you want just cut down on the junk..... and start working the muscles
Hey go to sparkpeople.com. They give you a meal plan and exercise plan and it is free. I lost about 10 pounds doing that program. Please check it out.
Try this:
1. Eat healthy foods, such as fruits, vegetables, whole grains and lean protein (Chicken, turkey, fish, eggs)
2. Eat 5 to 6 mini meals per day (going no longer than 3 hrs without food)
3. Don't consume more than 1200 - 1300 calories per day (keep a food journal - u can find calorie info at www.calorie-count.com)
4. Drink 1 - 2 gallons of water or unsweet green tea per day (No pop - not even diet... it causes you to crave sweets)
5. Take 3 capsules of Glucomannan - 3 times a day to curb your appetite. It's a natural fiber that keeps you feeling full (It works even better if you break open the capsules and mix them into something like yogurt)
6. Exercise (Try to burn 500 calories per day). You have to burn 3,500 calories just to burn off one pound of fat! If you eat healthy & exercise... you WILL lose at least 2 pounds per week!
7. Allow yourself one cheat meal per week. Anything you want! This will keep you sane... and give you something to look forward to!
Good Luck ;)
I'd say just old fashoined healthy diet. 3 good meals a day, add more fruit and veg to your diet. Swap white bread products for brown bread. Make sure you have lots of fibre, fruit veg, protein etc.
And exercise a few times a week.
This is what I typically eat:
B'fast: 2 x wholegrain toast & organic peanut butter or bowl of healthy ceral or toast with scrambled egg & spinach.
L: rice cakes/wholegrain toast with low fat yoghurt and fruit
Snaks: slim fast shake or fruit/low fat yoghurt
dinner: lean meat like chicken with wholegrain pasta, tomato sauce or with veg etc.
Wine
I have a half hour walk each day with the dog, but I found walking after dinner is the most efficient way to slim down then just do about 15 mins exercise video a few times a week.But if you want to do it quicker, do the half hour walk and 15 mins aerobic workout video each day. I also take multivitamins, drink lots of fresh fruit juice and water.
Well, if ya were a guy, I'd be able to help you out a lot more cuz I know what works for me, but here are some basic guidelines to try and follow...
You're in the right mindset about the yo-yo diet - don't kill yourself. It's not worth it, and it rarely works.
As far as foods to avoid, obviously, any type of fast food or processed food are things you should cut out completely (if possible). Of course, nowadays, with business and traveling, it's tough to do this. If you end up in a situation where you are forced into eating fast food, here are some of the "healthier" choices: Grilled chicken sandwiches, low fat deli sandwiches, fruit/yogurt options, baked potato (no sour cream or butter), salad (with VERY small amount of dressing on the side - the amount they typically give you makes it just about as bad as a burger!), wraps (no dressing), and a single hamburger. When possible, avoid any "special sauces" or mayo. Ketchup is good if you need something on your sandwhich.
As you can see from that, avoiding dressings and condiments can be the difference between a healthy and unhealthy meal. They typically have a lot of fat/calories in them, so buying lite kinds or simply cutting them out can have big effects. The same can be said of some marinades - check out the nutrional stuff before you use them.
Another thing to avoid is drinking soda, beer, and other such drinks - they have a ton of calories and extra stuff your body doesn't really need. I normally drink only water (and protein shakes) during the week, and then on the weekends, I'll drink water and beer (hey, we all have vices lol). Drinking a lot of water makes you feel full, and (although this isn't the case for you cuz I'm sure you don't take protein supplements lol), it will help your body synthesize proteins.
Seems somewhat pointless to add, but avoiding most desserts would be a good idea as well. If you need a dessert, go with a cup of fruit and/or yogurt (Strawberries and bananas cut up with a spoonfull of sugar spread over them is very sweet and replaces fatty dessert foods like ice cream).
Obviously, also try to avoid fried foods - it's the worst (well best tasting, but from a health standpoint lol) way to prepare foods. If you normally pan-fry a meal (chicken, etc), try baking it instead - it's healthier.
So what does that leave you with to eat? haha. Well, for dinner, baked chicken, fish, and other lean meats are always a great main course in meals. High in protein, low in fat and calories. Plus you can prepare them a million different ways. If you're eating pasta/rice/bread, use whole grain products. Likewise, if you want a baked potato, try a sweet potato or yam - they are better for you. Obviously steamed veges are also a great choice (keep in mind that frozen or fresh is always better than canned). You can prepare all of those foods in a million different ways, and if you keep your health in mind while preparing them, you'll be pretty well off. So, try to avoid frying (panfrying using a low fat PAM isn't too bad, but baking is better), avoid using butter (use a healthier substitue or change the preparation procedures), and try and steer clear of things that have a lot of cheese or milk products. They are high in fat.
As far as a workout program goes, basically, a lot of cardio is what I am assuming you will want to do. If you're trying to lose weight, that is how you do it. If you are a lifter as well, don't overdo it lifting (unless you're going on American Gladiators lol). Use a low weight with a lot of reps, and cycle training would probably do wonders after a 20 minute cardio workout. A program like this would give you long, lean muscles, and add a lot of tone to your body without giving you bulky muscles.
Like with the dieting, don't kill yourself working out either. You won't wake up one day and be able to run a marathon. It's a process. If when you first start, you get really tired, by all means walk for a minute to catch your breath. After that minute, run again until you get to that point, then walk for another minute. Repeat, and try to stay out running for about 20 minutes when you first start. If you do this you'll be fresher for the next workout and your body won't need as much time to recover. Killing yourself with soreness will not help you.
Anyway, those are just some basic things that can get you started, and you can adjust from there.
Sorry it was long haha, but I hope I helped.
Well, I can tell you what worked for me. I lost about 85 pounds in around 7 months. With around 45 of those pounds in the first 2 months (your aproximate goal). The diet I used was the Atkins diet. The first 2 weeks sucked, but after that it gets pretty easy. In the first 2 weeks you don't drink anything except water or perhaps some herbal teas (with no sugar) and you eat primarily meat with a small salad. That's induction and it forces your body into ketosis. After the first 2 weeks you start to up your carb intake just a little bit a week until you stop losing weight, then you cut back on the carbs a bit and lose weight at a little slower rate. Because I was such a tub of goo I stayed on induction for 4 weeks, but based on your picture you don't need more than the 2 week induction. (actually you look awesome and don't need a diet in my opinion, but whatever...)
For the exercise program I did the "couch potato to 5k" running program. It basically shows you how to get from never running to being able to run 5k in a very short time and it worked! You can google that one easy enough.
If you want a quick cheat guide to Atkins, I wrote one up for my mom and its only about 6 pages long if I remember right. I put it up on my website if you want to read it. Follow the link below.
Keep it simple.
Don't eat or drink at all, within 3 hours of when you turn in.. and take it easier on the alchoholic drinks over that term depending on lifestyle (some wine, if you must but lay off the frozen mixed drinks). Work in a salad and make sure there's fiber (cereal) in the morning meals... no coffee/donuts/muffins (cake) in the morning, plenty of water. Really, you don't have to adjust major... because you appear quite 'healthy' and for some slimming, at you'd have to do is work in some salads, cottage cheese & tuna... avoid anything 'fried' or 'sauced' (and that includes most men you'd meet in bars/clubs)... eat more bland and more organic. Don't go crazy, if you want you can maybe start eating more apples at lunch & during/after dinner & water throughout.. and you'd be amazed how the 5-6 pounds can come off/stay off... (for anyone). You really don't need something drastic, by the way.. for what I can see...
And some exercise, even if its leg-lfts while you're watching TV (from the couch or floor)... and some running or cycling etc. to work up a sweat... and now, for the visuals I've just given myself with you -- I'm in need of a cold shower. (thanks)
You follow the diet as written.
Monday
-1 piece of fruit in season
-1 slice of brown bread without butter or honey
-Coffee or Tea
-Sliced cold chicken. No skin.
-1 tomato Water or diet drink
-1 can Tuna
-Mixed Green salad no oil, or dressing
-1 slice brown bread
-1 piece of fruit in season
Tuesday
-1 piece of fruit in season
-1 slice of brown bread without butter or honey
-Coffee or Tea
-Mixed Fresh Fruit Salad
-Water or diet drink
-Grilled ground meat steak. 350 grams only
-Tomato, cucumber and olives. No oil
-Tea or Coffee
Wednesday
-1 piece of fruit in season
- 1 slice of brown bread without butter or honey
-Coffee or Tea
-1 can of Tuna fish
-1 grapefruit
-Water of diet drink
-Any Roast meat
-Mixed Green Salad, no oil
-1 tomato
-Tea
Thursday
-1 piece of fruit in season
-1 slice of brown bread without butter or honey
-Coffee or Tea
-2 hard boiled eggs
-Cottage Cheese
-Tomato
-1 slice of brown bread
-Water or diet drink
-Boiled chicken (as much as you want)
-Mixed Green Salad, no oil
-Tea or coffee
Friday
-1 piece of fruit in season
-1 slice of brown bread without butter or honey
-Coffee or Tea
-Large bowl of cottage cheese
-Green salad, no oil
-1 slice of brown bread
-Water or diet drink
-Grilled fish of any kind
-Large mixed salad or vegetables
-1 slice of brown bread
-Tea
Saturday
-1 piece of fruit in season
-1 slice of brown bread without butter or honey
-Coffee or Tea
-Large Mixed Fruit salad
-Water or diet drink
-Oven roasted chicken
-Tomato salad with lettuce and fresh onion
-1 grapefruit
- Coffee or Tea
Sunday
-1 piece of fruit in season
-1 slice of brown bread without butter or honey
-Coffee or Tea
-Sliced Cold Cuts
-Mixed cooked vegetables
-1 Grapefruit
-Water or diet drink
-2 hard boiled eggs
-1 slice of brown bread
-Mixed salad no oil
-Tomato
-Coffee or tea
Remember, no cheating. Drink also water in between meals if you are hungry. Drink water in any case, between meals. Eat early. Do not have your diner after 19:00 hours under any occasion.