I can't wait to get started....?!


Question: I really want to get in shape. But I want to know what im suppose to do to start loosing weight. run...? eat? what im I suppose to eat??? NOTHING!!...... I want to do it the right way...im so confused....??? help me...


Answers: I really want to get in shape. But I want to know what im suppose to do to start loosing weight. run...? eat? what im I suppose to eat??? NOTHING!!...... I want to do it the right way...im so confused....??? help me...

Diet:
Eat lots of fresh fruits and vegetables
Eat atleast 2 servings of dairy a day (1 cup = 1 serving)
Eat 1-2 servings of lean meats and fish
Eat 4-6 servings of breads, cereals and pasta a day
You can still eat junk foods, just VERY occasionally.

For breakfast have healthy options such as:
smoothies (yoghurt, fresh fruit and milk etc)
different cereals (you can make your own museil)
wholegrain toast
fruit salad is very healthy
porridge/oatmeal
scrambled/poached/hard,soft boiled eggs

For lunch and tea you can have healthy options like:
vegetable soup
salads with/without meat
toasted sandwhichs with whatever heaalthy fillings you like
fruit salad
filled rolls/sandwhichs (salads, ham,grilled chicken, falafel etc)
pottles of yoghurt
nut bars
stirfry on rice
pasta and tomatoes
homemade potato chips/wedges
fish (cooked how ever you want)
casseroles on brown rice
stews
vegetable kebabs

Healthy snacks:
fruit salad
small pottles of yoghurt
fruit (stewed apple with a pinch of cinamon is really nice)
vegetables and dip
museil bars without chocolate
dried fuit
cheese and crackers
pretzels

Water is always the best things to drink. Milk is also a good source of calcium. Just avoid soft drinks and energy drinks.

Exersise:
Do 30minutes a day at the least
try joining a team sport like soccer, touch rugby, waterpolo.
going for a bike ride or a swim 2-3 times a week
trying doing cardio exercise like running, walking etc, it will help overal fitness
to gain muscle and tone in your body try working out: press ups, crunchs, leg lifts, star jumps, weights etc
doing stretchs will help with flexibilty
you could try yoga which will help with flexibilty as well
joining a gym will give you opptunity to workout with of different machines etc

Make sure you are getting 7-9 hours of sleep a night so you have enough energy to exercise. If you are smoking STOP NOW because that is extremly bad for your health.

Hope i helped a bit
Good luck.

P.S Make sure you are deicated to changing your lifestyle and stick to it!

more veges and fruit. heaps and heaps of running everyday and keep it constant. eat a little bit of meat and stuff like dat and try not to eat any junk

heres a healthy loosing weight diet

you can eat whatever you want but you hav to jog with the time equal to the calories you eat so if you eat like 400cal...you hav to jog for __ mins(srry pls search for that.. i cant remember) you will loose your weight healthily and eat whatever you want...no need to starve...

First things first.

You must have commitment, dedication , and sticking with the routine.

Break your week down like this

3 Days Resistant Training (Mon, Wed, Fri)
3 Days High Interval Cardio (Tues, Thurs, Sat)
Sunday - Relax!

Do you resistant training on those 3 days you will burn calories and tone your muscles. work on 2 - 3 muscle groups a day change it up through out the week.

Do High Interval Cardio vs Long Distance to get Toned.

High Interval Cardio means Sprinting. You will lose just as much calories as long distance cardio in half the time not only that you will gain muscle and increase your metabolism

a set would look similar to this

(sprint for 1 min light jog for 1 min and break for 2 mins) x 3

Another thing and is very important is your diet. maintain about 2,000- 2,500 calories a day eat protein fibers fruits unsaturated fats!

dont drink soda dont eat fast food dont eat sugars. get ur sugar from fruits!

remember junk in = junk out

if you dont have the right diet you wont see results.





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