Help. need weekly workout plan?!
Question: Im not an active person but i need to become one.
so i need a weekly workout plan.
1. Im around 119-121 lbs and im 5'1"
2. i have fat on my stomach and want to lose it.
3. i dont know what kinds of food i should be eating and what i should kinda stay away from.
please also tell me anything else you may need to know to make me a better answer.
Thanks a bunch =)
Answers: Im not an active person but i need to become one.
so i need a weekly workout plan.
1. Im around 119-121 lbs and im 5'1"
2. i have fat on my stomach and want to lose it.
3. i dont know what kinds of food i should be eating and what i should kinda stay away from.
please also tell me anything else you may need to know to make me a better answer.
Thanks a bunch =)
The key is: Diet Diet Diet, then exercise:
You need to eat 5-6 small meals a day. Eat some protein with each meal! Cut out all refined sugar!!! Also add more fiber. The fiber and protein will fill you up, helping you to cut down on your unhealthy eating. Also by eating more than 3 meals spread out through the day you will kick your metabolism in high gear. Here is a general meal for a day:
Breakfast: 2 poached eggs
whole wheat toast
1/2 cup fruit
Snack: Cottage Cheese with veggie
Lunch: Turkey, lettuce, tomato, whole wheat bread sandwich
1/2 cup fruit
Snack: Protein Shake
Dinner: Turkey Burger ( no bun )
Side of brown rice
Side of Broc.
Then exercise regularly 4-5 days a week. Do both cardio and lifting. But on days that you do both. Do lifting before your cardio and you will maximize your fat burn. Cardio can be a sport: basketball, soccer, football, anything with losts of movement. Golf is a no no.
So Example :
Monday - 30 mins lifting then 1 hr cardio
Tuesday - 1 hour lifting
Wednesday - Rest
Thrusday - 30 mins lifting then 1 hr cardio
Friday - 1 hour lifting
Saturday - Rest
Sunday - 30 mins lifting then 1 hr cardio
For exercises check out:
http://www.xercisefactor.com
They have hundreds of exercise video clips
Also check out the XGen to randomly generate a workout routine. You have to sign up, but it is free.
this wont be the best answer but here are some tips:
vegs, fruits, whole grains (bread, pasta and rice)
no pop/soda, no hydrogenated oils
drink water, juice and milk
chicken, fish and lean beef (lean only)
and excersise - do cardio for about 30min each day, ex. running
but eating lots of FIBRE is the key - fibre is found in oatmeal and other whole grain foods and fills you up!
edit - if you dont eat pasta, etc in excess, then it will be fine. It's just a good way to get whole grains during dinner.