question about exercise and dieting?!


Question: Question about exercise and dieting?
Now here's what i'm thinking, i've been walking for many hours, partly to lose weight partly because of my job as a courtesy clerk. I'm not in a good shape. So here's what i was thinking; i will go jogging, do crunches and push ups. Now i'm wondering what would be good healthy meals and what would be a good cardio workout?

Answers:

The above is by and large nonsense.

While the foods they listed are all healthy and fantastic for you, sticking to them doesn't guarantee you any weight loss.

The truth is the only way to lose weight is to burn more energy than you supply your body. If you're on your feet every day then that's great, but chances are you're eating high-calorie meals and possible eating them at bad times, like carbs later at night which will just be stored as fat.

If you want to increase your exercise regime then that's great, make sure not to go overboard and follow it up with a healthy diet, lean sources of protein, fruit and veg are a great start, as is yoghurt nuts and pulses. For the majority of the time stay away from processed foods especially processed carbohydrates like bread and pasts because regardless of whether or not they're healthy/bad for you they pack a punch when it comes to calories.

People can, though not very healthily - lose weight on a diet of nothing but junk food, it's been scientifically proven, but by eating natural foods your body will become much more efficient, work better and help you burn calories faster.

I don't want you to become a calorie nazi but try and work out how many calories you need a day (there are calorie counters everywhere which will take into account your sex, age, size and activity level) and then make sure that generally your days calorie intake (again, read up on how much you're consuming) is less - you'll soon see results.

Make sure to drink lots of water and try not to eat late at night. Any high-intensity cardiovascular activity requires energy so carbohydrates before or after to replenish glycogen levels is fine.

Happy slimming x

TM.



It's good that you're thinking about nutrition. Lots of people exercise and neglect their diet. Here are some good healthy meals for getting in shape: http://want-2-b-healthy.blogspot.com/201… As far as a good cardio workout, it really depends on your goals. If you simply want to lose weight, you can do a lot of running. But if you want to maintain muscle while trimming fat, you should consider doing low-intensity cardio mixed with strength training. P90X is a good example of this.



you must stay within these 3 guidelines...and you will lose 10 lbs roughly each month.

1.eat only steamed lean meats, eggs, healthy fruits ,vegetables, nuts, grains, & yogurt..2. drink only water, juice, & milk..3. walk or do some physical exercise 1-3 hour every day.


(btw, recommend you also to buy an electronic food steamer ((Very cheap)) and a rice cooker as makes it very easy to prepare healthy meals)



At its most basic weight loss is all down to your daily calorie intake. If you eat less calories then your body needs you will lose weight. In this regard exercise just means you can eat more food then you could without exercise. If you’ve no interest in exercise you just need to track your calories, and aim for between 500-1000 calories below your daily maintenance level.

You can track your calories, and calculate your daily calorie requirements on one of the following sites:
http://www.livestrong.com/myplate/
http://www.sparkpeople.com/
http://www.calorieking.com.au/
I’d strongly advise you do so to begin with as it’ll give you a greater understanding of how many calories different foods have. It might surprise you how many calories foods that people consider to be healthy and ideal for weight loss actually have. For example, 100g of uncooked pasta, which is about a handful, is around 250-350 calories.

These basic steps should be enough to get you started with your weight loss, but if you want to fine tune your diet a bit there’s more you can do. The main thing you can do is reduce the amount of carbohydrates in your diet. Carbohydrates are found in foods like pasta, bread, starchy vegetables, rice, sugar, and other foods that make up a big part of the modern diet.
The problem with carbohydrates is that when you eat them your body produces insulin, and insulin plays a major role in the production and storage of fat. If you combine fat and carbohydrates in a meal then you are providing the body with everything it needs to store as much fat as possible.

Ideally you should aim for your calories to come from 40% protein, 40% fat, and 20% carbohydrates. The level of fat might seem high, but you need to remember that dietary fat is not the same as the fat in your body. When you eat fat it’s broken down and used immediately to provide energy to the body, and only stored when you are either consuming a lot of carbohydrates, or eating more calories than your body needs. If you are on a diet this won’t be a problem. You can eat whatever you like as long as you stick to this nutrition split.

The following is a list of high carbohydrate foods to avoid:
http://www.buzzle.com/articles/list-of-h…

And here’s high protein food:
http://commonsensehealth.com/Diet-and-Nu…

Next, exercise. You don’t need to exercise, but it’ll help you get fitter and improve your body shape. I’d recommend regular cardio exercise, such as jogging, or jumping rope, but high intensity stuff like Zumba will do as well, and if you enjoy it that’s even better.
I’d recommend 3 sessions of cardio exercise a week at a minimum, and if you are going to start jogging then I’d recommend the Couch to 5k plan, which is ideal for beginners :
http://www.coolrunning.com/engine/2/2_3/…

If you want a great body shape you should aim to go to the gym 3 alternate days a week, and remember the key to building muscle is doing a few sets of a low number of reps at the highest weight you can manage. People who pick up tiny weights and lift them 250 times are basically doing very inefficient cardio exercise that doesn't do anything to build muscle.

Toning is just reducing body fat and increasing muscle mass. Anything that suggests you can “tone” by doing some light weight exercise lots of time is really taking a very inefficient route to improving the shape of your body.

With weight lifting it depends whether or not you have access to a gym. If you do I suggest you follow a plan like Starting Strength, the wiki of which is full of very useful information : http://startingstrength.wikia.com/wiki/S…
The actual programme is here : http://www.startingstrength.net/workouts…

If you don't have gym access read Brain over Brawn, a free ebook, which contains lot's of useful information about dieting and weight loss : http://brainoverbrawn.com/get-the-book/
I highly recommend you read it regardless of your plans, as it will educate you on what is required to lose weight.

With a calorie controlled diet you’ll lose weight, with added cardio you’ll get fit, and with weight lifting you’ll look great, but how much you are prepared to do is up to you.




The consumer health information on answer-health.com is for informational purposes only and is not a substitute for medical advice or treatment for any medical conditions.
The answer content post by the user, if contains the copyright content please contact us, we will immediately remove it.
Copyright © 2007-2011 answer-health.com -   Terms of Use -   Contact us

Health Categories