Help help help!!!!!!!!!!!?!
Question: Help help help!!!!!!!!!!!!?
ok so im going to a pool party next week and i need to exercise fast!. is it possible to lose 10 lbs in a week by being healthy and working out!?!?!?!?!?!?i dont care if im muscular or not, i just want to lose weight!. and i cant run, i have a sprained ankle!.
and if it matters, im a 15 yr old girl!.Www@Answer-Health@Com
and if it matters, im a 15 yr old girl!.Www@Answer-Health@Com
Answers:
BEGINNERS ESSENTIAL EXERCISE BASICS
This report contains:
1!. Pool Party Fitness Plan
2!. Longterm Regular Excercise Fitness Plan
3!. Improving Results
4!. Essentials
--------------------------------------!.!.!.
1<<<POOL PARTY FITNESS PLAN>>>
This is what I recommend for you to get more toned and lose excess weight (fat) for your pool party, super fast!. It will take allot of effort, and you'll feel sore the next day!. But if done properly, with a combination of limiting your food intake to a healthy limit (low energy, high nutrient foods only) and having an intense excercise program with a good rest afterwards, great results can be achieved!.
Considering you have an ankle injury do these excercises!. Only do an excercise if it doesn't cause more pain!.
PROGRAM
For a session done at around the same time everyday, do as much of these as you can nearly before you fail, nonstop (at least 20 or more!. if you can do up to 70 or more on some excercises then do it)!. Then have 10minute break!. And repeat 4-6 times!. Will take 1-3 hours depending on how many times you decide to repeat!.
a!. pushups from knees (chest)
b!. crunches (abs/stomach)
c!. bent over weighted rows (back)
d!. bicycle kicks (legs (abs))
e!. upright row (arms, shoulders, neck)
TECHNIQUES
a!. push ups from knees is the standard pushup for females!.
http://www!.dietsite!.com/dt/exerciseplann!.!.!.
b!. crunches!. Only do small crunch, do not do the full situp!.
http://www!.dietsite!.com/dt/exerciseplann!.!.!.
c!. bent over rows should be performed with a light-medium weight around 1-3 kilos!. For this you just need to fill up an empty 1!.5 litre bottle up with water!. Performed one handed at a time!.
http://www!.windsordragonboat!.com/dragonb!.!.!.
d!. bicycle kicks!. Its near the bottom of the page of the link below!.
http://www!.fitnessgenerator!.com/images/e!.!.!.
e!. upright rows!. do so using the water bottle technique instead of dumbels!.
http://www!.dietsite!.com/dt/exerciseplann!.!.!.
WEEKLY PLAN
day1: Excercise Session
day2: Excercise Session
day3: Excercise Session
day4: Excercise Session
day5: Excercise Session
day6: rest the day or two before the pool party so you have energy to fully enjoy the party which is the main thing!.
day 7:pool party
To fully recover from this intense routine, do not excercise for 2 weeks after completing this pool party fitness plan!.
--------------------------------------!.!.!.
2<<LONG TERM REGULAR FITNESS PLAN>>
Doing hard excercise over one week only to achieve your goals won't have the lasting and bigger effect you want, as doing regular easier excercise will!.
EXERCISE PROGRAM
Endurance Prescription
= tiny, long and lean, toned muscles
= 3 sets, 20+ reps
= break between sets 5 minutes
= break between sessions at least 2 days
This is the program I recommend:
A
To stay fit and toned whilst keeping up with studies and other activities!.
day1: Full body excercises
day2: rest
day3: cardio
day4: rest
day5: Full body excercises
day6: (continue pattern)
OR
B
To get excess fat off fast for short period of time use only:
day1: Full body excercises
day2: cardio (light)
day3: cardio (light)
day4: cardio (light)
day5: Full body excercises
day6: (continue pattern)
For under 18's increase intensity by adding an extra reps or slowly building up an extra set!. For example, over the space of 2 months your sessions go from 3 sets 20 reps, to 3 sets 30 reps, to 3 sets 40 reps, to 3 sets 45 reps!.
Sets and reps help us plan our exercises!. Reps/repetitions refers to how many times you repeat the exercise without stopping for a rest break!. Sets are how many times you do the nonstop reps!. In between sets you must have a break!.
EXERCISE SESSION
1!. Warm up
Move anyway until you start sweating, your muscles are warm/hot, your arms and legs are loose!. Usually takes 5-15minutes!. For example, dance to music, go running!. With light stretching optional!.
2!. Main workout
Total body workout
No weights, at home:
a!. squats/lunges/one leg squats (legs (lowe back))
b!. pushups (girls do it from knees) (chest (arms))
c!. chin ups (back (arms))
d!. crunches (abs/stomach)
OR
Cardio
1 hour of nonstop activity!. For example, Walk, jog,run, bicycle, swim!.
3!. Finish up
Some stretching!.
--------------------------------------!.!.!.
3<<IMPROVING RESULTS>>
Healthy food lifestyle
Having a healthy food lifestyle means you eat more nutrient rich foods and have eat a different variety at every meal!.
Healthy: low energy, high nutrient
Foods such as vegetables, fruits, nuts, grains, legumes that are more unprocessed!. Nutrients help the body function properly and maintain peak performance!. Have lots of protein helps allot with muscle repair!. Good sources include fish, beef!.
Unhealthy: high energy, low nutrient
And reduce high fat/sugar foods such as softdrinks, alcohol, fried foods, most fast foods, ice cream and potato crisps!. Because excess sugar and fat, the body doesn't need, gets stored as fat!. (Although for bodybuilding it is good to have some excess body fat to ensure your body doesn't break down your muscles to gain energy, when your food energy runs out)!. Plus there are detrimental ingredients that are in junk foods that halter your muscle repair!.
Never feel hunger pains, eat a light snack if you do!. For example, apples or grapes!. Use every 2 hours 30minutes out of meals as a guide for when to have a light snack!. Hunger pains are a warning sign that your body has used up all the energy in its stomach and is starting to breakdown the body to supply it with its required energy!. After your body fat goes your muscles will go soon after!.
--------------------------------------!.!.!.
5<<ESSENTIALS>>
- a good plan
- never excercise when sick or injured!.
unless guided by a specialist
- drink allot of water
- don't stress as much!. stress can aid fat gains
Technique
Make sure you are doing the correct technique for excercises always!. Failing to maintain proper technique can lead to stressing the wrong parts of the body, and injury that could put you out of excercise or work for weeks or worse!.
Soreness
Reduce muscle soreness with stretching after workouts!. if there's real pain with soreness after a workout then your pushing too hard!. Have a break and return to excercise when back to normal!.
Overtraining
Avoid overtraining!. It can result in sleeplessness, constant fatigue, and low energy!. Make sure your feeling fully energized before attempting your next session!.
Weighing scale fails
You could be gaining weight on the scales but physically not see it!. And make you think you need to workout harder to lose this 'fat'!. But this weight gain is because muscles weigh more than fat and you will lose fat and gain muscle during excercise!.
Myth: Females will grow huge ugly muscles if they excercise
For females it is much harder for their bodies to get big muscles through excercise, if compared to a male on the same program
Get lots of sleep
Muscles grow and repair mostly when your resting!. Sleep for 8-10 hours a night!. Best hours are from 9pm-6am!.
Raise the intensity
Raise the intensity of your exercises slowly, to keep achieving more from your fitness program in the longterm!. This can be done by adding more reps/sets/stress/weights/angle for exercises!. If you reach a peak intensity for your sessions that you cant go any higher from, then take a couple weeks off and comeback starting at 75% of the previous peak intensity, to keep gaining in the longterm!.
Caution:
i!. See a doctor before starting any fitness or nutritional plan to make sure its safe for you
ii!. Heavy lifting can stunt height growth in kids and teensWww@Answer-Health@Com
This report contains:
1!. Pool Party Fitness Plan
2!. Longterm Regular Excercise Fitness Plan
3!. Improving Results
4!. Essentials
--------------------------------------!.!.!.
1<<<POOL PARTY FITNESS PLAN>>>
This is what I recommend for you to get more toned and lose excess weight (fat) for your pool party, super fast!. It will take allot of effort, and you'll feel sore the next day!. But if done properly, with a combination of limiting your food intake to a healthy limit (low energy, high nutrient foods only) and having an intense excercise program with a good rest afterwards, great results can be achieved!.
Considering you have an ankle injury do these excercises!. Only do an excercise if it doesn't cause more pain!.
PROGRAM
For a session done at around the same time everyday, do as much of these as you can nearly before you fail, nonstop (at least 20 or more!. if you can do up to 70 or more on some excercises then do it)!. Then have 10minute break!. And repeat 4-6 times!. Will take 1-3 hours depending on how many times you decide to repeat!.
a!. pushups from knees (chest)
b!. crunches (abs/stomach)
c!. bent over weighted rows (back)
d!. bicycle kicks (legs (abs))
e!. upright row (arms, shoulders, neck)
TECHNIQUES
a!. push ups from knees is the standard pushup for females!.
http://www!.dietsite!.com/dt/exerciseplann!.!.!.
b!. crunches!. Only do small crunch, do not do the full situp!.
http://www!.dietsite!.com/dt/exerciseplann!.!.!.
c!. bent over rows should be performed with a light-medium weight around 1-3 kilos!. For this you just need to fill up an empty 1!.5 litre bottle up with water!. Performed one handed at a time!.
http://www!.windsordragonboat!.com/dragonb!.!.!.
d!. bicycle kicks!. Its near the bottom of the page of the link below!.
http://www!.fitnessgenerator!.com/images/e!.!.!.
e!. upright rows!. do so using the water bottle technique instead of dumbels!.
http://www!.dietsite!.com/dt/exerciseplann!.!.!.
WEEKLY PLAN
day1: Excercise Session
day2: Excercise Session
day3: Excercise Session
day4: Excercise Session
day5: Excercise Session
day6: rest the day or two before the pool party so you have energy to fully enjoy the party which is the main thing!.
day 7:pool party
To fully recover from this intense routine, do not excercise for 2 weeks after completing this pool party fitness plan!.
--------------------------------------!.!.!.
2<<LONG TERM REGULAR FITNESS PLAN>>
Doing hard excercise over one week only to achieve your goals won't have the lasting and bigger effect you want, as doing regular easier excercise will!.
EXERCISE PROGRAM
Endurance Prescription
= tiny, long and lean, toned muscles
= 3 sets, 20+ reps
= break between sets 5 minutes
= break between sessions at least 2 days
This is the program I recommend:
A
To stay fit and toned whilst keeping up with studies and other activities!.
day1: Full body excercises
day2: rest
day3: cardio
day4: rest
day5: Full body excercises
day6: (continue pattern)
OR
B
To get excess fat off fast for short period of time use only:
day1: Full body excercises
day2: cardio (light)
day3: cardio (light)
day4: cardio (light)
day5: Full body excercises
day6: (continue pattern)
For under 18's increase intensity by adding an extra reps or slowly building up an extra set!. For example, over the space of 2 months your sessions go from 3 sets 20 reps, to 3 sets 30 reps, to 3 sets 40 reps, to 3 sets 45 reps!.
Sets and reps help us plan our exercises!. Reps/repetitions refers to how many times you repeat the exercise without stopping for a rest break!. Sets are how many times you do the nonstop reps!. In between sets you must have a break!.
EXERCISE SESSION
1!. Warm up
Move anyway until you start sweating, your muscles are warm/hot, your arms and legs are loose!. Usually takes 5-15minutes!. For example, dance to music, go running!. With light stretching optional!.
2!. Main workout
Total body workout
No weights, at home:
a!. squats/lunges/one leg squats (legs (lowe back))
b!. pushups (girls do it from knees) (chest (arms))
c!. chin ups (back (arms))
d!. crunches (abs/stomach)
OR
Cardio
1 hour of nonstop activity!. For example, Walk, jog,run, bicycle, swim!.
3!. Finish up
Some stretching!.
--------------------------------------!.!.!.
3<<IMPROVING RESULTS>>
Healthy food lifestyle
Having a healthy food lifestyle means you eat more nutrient rich foods and have eat a different variety at every meal!.
Healthy: low energy, high nutrient
Foods such as vegetables, fruits, nuts, grains, legumes that are more unprocessed!. Nutrients help the body function properly and maintain peak performance!. Have lots of protein helps allot with muscle repair!. Good sources include fish, beef!.
Unhealthy: high energy, low nutrient
And reduce high fat/sugar foods such as softdrinks, alcohol, fried foods, most fast foods, ice cream and potato crisps!. Because excess sugar and fat, the body doesn't need, gets stored as fat!. (Although for bodybuilding it is good to have some excess body fat to ensure your body doesn't break down your muscles to gain energy, when your food energy runs out)!. Plus there are detrimental ingredients that are in junk foods that halter your muscle repair!.
Never feel hunger pains, eat a light snack if you do!. For example, apples or grapes!. Use every 2 hours 30minutes out of meals as a guide for when to have a light snack!. Hunger pains are a warning sign that your body has used up all the energy in its stomach and is starting to breakdown the body to supply it with its required energy!. After your body fat goes your muscles will go soon after!.
--------------------------------------!.!.!.
5<<ESSENTIALS>>
- a good plan
- never excercise when sick or injured!.
unless guided by a specialist
- drink allot of water
- don't stress as much!. stress can aid fat gains
Technique
Make sure you are doing the correct technique for excercises always!. Failing to maintain proper technique can lead to stressing the wrong parts of the body, and injury that could put you out of excercise or work for weeks or worse!.
Soreness
Reduce muscle soreness with stretching after workouts!. if there's real pain with soreness after a workout then your pushing too hard!. Have a break and return to excercise when back to normal!.
Overtraining
Avoid overtraining!. It can result in sleeplessness, constant fatigue, and low energy!. Make sure your feeling fully energized before attempting your next session!.
Weighing scale fails
You could be gaining weight on the scales but physically not see it!. And make you think you need to workout harder to lose this 'fat'!. But this weight gain is because muscles weigh more than fat and you will lose fat and gain muscle during excercise!.
Myth: Females will grow huge ugly muscles if they excercise
For females it is much harder for their bodies to get big muscles through excercise, if compared to a male on the same program
Get lots of sleep
Muscles grow and repair mostly when your resting!. Sleep for 8-10 hours a night!. Best hours are from 9pm-6am!.
Raise the intensity
Raise the intensity of your exercises slowly, to keep achieving more from your fitness program in the longterm!. This can be done by adding more reps/sets/stress/weights/angle for exercises!. If you reach a peak intensity for your sessions that you cant go any higher from, then take a couple weeks off and comeback starting at 75% of the previous peak intensity, to keep gaining in the longterm!.
Caution:
i!. See a doctor before starting any fitness or nutritional plan to make sure its safe for you
ii!. Heavy lifting can stunt height growth in kids and teensWww@Answer-Health@Com
theres no healthy way too lose weight that fast!.Www@Answer-Health@Com