I'm about to start a big diet?!
Question:
I'm about to start a big diet?
I am about to start an 11 day boot camp. It is a huge excersise regament. My fieance used to be in the army and he is going to act like my drill sargent. Anyway my question is, how much will I loose in wieght. We will be doing it for an hour a day in the hot GA heat. And I am going on a huge vacation on the 1st of Aug. and want to loose like 10 pounds. So do you think I can?
Answers:
well - its healthy to lose 1-2lbs a week and if you lose more then its not fat you are losing - its just water weight and muscle.
my guess is - you might lose 5-7lbs of fat but gain about the same amount of muscle.
find daily calorie intake calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours - it optimizes your metabolism)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have protein (lean meat, legumes etc) for dinner - repairs muscle
cardio exercise (running, jogging, swimming, spinning, elliptical etc) 4-6 times a week for 30-50min (ideally 45min because the first 20-30min body burns carbs and only then starts burning fat), light weight training (more muscle=faster metabolism)
dont consume foods that are made of white flour (white bread, cakes, pasta etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)