Diet & Excercise, what should i be eating and how much exsercise and of what?
Question:
1.okay so should i change my diet overnight or slowly change it over a week or month or?...
2. ive been told that cereal for breakfast with toast. meat/fish, some veg, some bread (and fruit after every meal) is a nice balanced diet. but i would just like a second opinion. also will i be able to eat more as i develop my diet as i have a pretty low tollerence for amounts of food.
3. ive been training my biceps with dumbells for about 4-5 months now and theres been a nice increase (not as much as id like due to lack of protein in my diet), ive worked out a plan as to which muscles id like to work on, its generally most areas but im not sure as to what quantity of reps as im 16 and parts are alot stronger than others.
4.lastly: i used to be very skinny, and now i have a small layer of fat covering my stomach, its normal.. i think.. basically i have lot of fat on my legs and little to no fat on my lower arms
Answers:
Everything you said sounds about right.
When you are sat down (i assume your watching tv or something) do leg lefts. Do ten using your stomach and ten using your thigh and butt muscles.
Dont gain weight to loose it! That makes no sense!
Just even yourself out a bit. It seems that all of your training is based around your upper body, yet your worries are your lower body!
Go doctor.
Ask for diet sheet.
Follow.
To lose weight the first step is to detoxify your body first. Too much toxins, make it very difficult to go to body to burn away fat; and all your energy only came from the food you eat. That is why people exercise and feel hungry all the time and can not lose weight. There are some other things you can do to help, like eat every three hours, so you would not feel hungry and eat too much each time. Is not what you eat, it is how you eat and how much you eat. You can eat almost anything, but avoid big meal, (big meal bring blood sugar up and left over energy become fat), drink green tea, exercises 30 minutes daily. And most importantly get detoxification massage, detoxify foot bath, and detoxify food program. After you free of body toxins, whatever you do to lose weight will work; you should be able to lose it and keep it.
Generally I try to cut out the junk part of the diet, such as biscuits, crisps, sweets etc and try to replace them with healthier options such as fruit and raw vegetables. Just by doing that you will notice an improvement in your health and appearance - less spots for a start.
Don't get stuck on any diet plan as such. Eat a balanced diet with wholegrains, fruit, vegetables, lean meat (including steaks), fish, nuts. Avoid excess saturated fat and try to stay very clear of Trans Fats, Hydrogenated Vegetable Oils and the worst of all High Fructose Corn Syrup as these are really bad for the body.
Also try to eat 6 smaller meals during the day rather than the 'normal' 3 and drink at least 2 litres of water (tap water is fine). This will help keep the hunger pangs away and stop you from munching that packet of biscuits.
If you take only one thing from this that would be eat a good, healthy breakfast every morning. Your body and brain are coming out of an 8 hour famine and need food, especially glucose, so fuel it up with something like Shredded Wheat, semi skim milk, a banana and a cup of coffee (yes it is good for you)
As for working out don't concentrate on any particular muscle as our bodies are not designed to work like that. Each muscle has a partner and each joint has a series of muscles to move it. Work on the principle of exercise as many muscles as you can with one exercise.
I suggest:
Squats, Bench Press, Shoulder Press, Lunges (with or without weights), Dumbell Flys and Lat Pull Downs for a starter
You can add in extra exercises as you build up strength and bulk if you want. Don't forget the simple things as well like going for a brisk walk or getting on your bike. And don't work out every day, muscles need to rest to repair and grow.
However I urge caution at your age as your body may not have finished growing yet. If it hurts STOP you could be doing serious damage to your body.
You could do no worse than pick up a copy of Men's Health and read through that.
eat proteins eggs meat broast for carbs potatos and rice and dring lot of water perfom exercise consistenly if u do not then u r not able to gain masss perfom 6 sets 5 to 7 reps of all exercise should take one egg one glass of banana shake and one potato 1 hour before u start doing exercise and do the same after u have done the exercise with the passage of time u will get hungry and increase the amount but u should be consistent remember gain mass inculde 60% diet and 40% exercise so eat lot lot
Chnage your diet immediately. For habits like sugar craving, reduce slowly.
Eat only complex carbs, no or reduced processsed sugar, lean meat, and lots of veggies. It will make your meals low caloried and yet filling and healthy. For example, eat whole wheat or multigrain bread.
I am on low carb, low fat, high fibre, high protein and a hour brisk walk 5 times a week, and I have lost 31lbs and gain better health. I am now maintaining my 108lbs for more than a year.
Details such as my experience, help on reducing sugar, snacks, meals, recipes, walking as an exercise and to shape the body etc etc, are in my blog.
Xiaozhen
Well done on wanting to change your life around mate, 16 is a perfect age to start if you haven't already.
Okay, the good news is that it is actually really simple to change things around and live a good healthy lifestyle.
The trick is not to get stuck down with specific regimes/diets etc that are overcomplicated and pointless.
First of all, is diet. Again this is very simple. All you need to do is eat four or even five small to medium meals a day. (This will work well for you if you can't stand large ammounts). Each meal (apart from maybe breakfast) should contain ALL of the nutrients your body needs, ie. Protien (chicken, fish, eggs, some nuts, etc) carbs (potatoes, pasta, rice, etc) and vitamins, minerals and antioxidants, (as much fresh fruit and veg as you can). It doesn't matter what you eat, as long as it contains all three of these groups, and is cooked relatively healthily (no fry ups!!) Also, you can still have your fave pizza or takeaway or chocolate, just limit it to once or maybe twice a week.
Secondly is excercise.
Cardio is REALLY important. (Running/swimming/cycling/x training etc). This will not only improve your general health and make you fitter, it will also keep you healthy and help ward off a lot of diseases later in life, and also shred any unwanted body fat.
The exact regime is up to you mate, it depends on what your personal preferences are, but a good bench mark to start off with (which is what I used when training for the army selection) is a half hour jog/run at a comfortable pace on the treadmill, training up so that you can manage 2.5 Kilometres in 10 minutes or under. This will take time so build it up. Also remember to add other cardio work in as well.
Weight training is also just as important. You will not only build muscle, but as you do, your body will become stronger and more flexible, less prone to injury, and your metabolism will increase as your energy needs increase, allowing you to eat even more!
Again the exact regime is up to you, try mixing it up a bit. But a good rule of thumb for any free weights is this.
Light weights - 4 or 5 sets of at least 15, tones muscles and gives definition.
Medium weights - 3 sets of 10 - 12 reps each.
Heavy weights - 3 sets of 8 - 10 reps each, builds bulk and muscle size and strength.
It is important to mix all three up (i.e do one one session, another the next) or your body will get used to your workouts.
Hope this helps and good luck.
I find myself answering this kind of questions a lot and always saying about the same, so here it goes again:
Step 1 EATING:
Avoid or reduce fatty foods and sugar. Sugary drinks included. The same applies to white bread and rice, and pastry. Alcohol-
HAVE:
All the veggies you might need, fruit, lean meats, poultry, fish, whole grain products, 2 liters of water, etc.
It is alright to get of this plan everyonce in a while, but as an exception (and without guilt), but try eating like this as a habit.
EXERCISE:
STEP 2 Cardio:
You need to speed up your metabolism to lose weight and gain physical fitness and endurance. So 30 minutes of cardio twice a week is a minimum.
Do what you enjoy: walking, speed walking, jogging, rope skipping, cycling, team sports, swimming, etc.
You need to get your heart rate to a 60 to 70 %. To figure how much is that substract your age from 220, (that would be your personal 100%) and then figure out your 60 to 70 percent.
Or you should work out at a pace where you can say a sentence or two before catching your breath again. Just a few words you are going to fast, a speech and you are to slow.
STEP 3 Resistance trainnig:
You need to tone up your muscles for they are the body fat burners. Also they are the ones that help your bones to keep your body posture (you mention you back and but).
So do some muscle toning. You do not need to bulk up, but to tone up.
Do a toning routine of about 30 minutes two days a week ( at least). From light weights, resistance bands, to good old body weight exercises; (crunches, push ups, squats, leg lifts, etc).
Concentrate on you abs, and lower back specially (core strenght), also on your legs and arms for they are the biggest muscles in our body, they sustain us and give our body its posture. ( Again, remember you mention your back).
Do enough as to feel a little fatigue, that you have worked out, but forget the no pain no gain deal, or the super effort. You should be able to breath continously and naturally throughout the exercises.
If you want strengh and volume adjust your exercises (weights, resistance band tension, etc.) as to able to do about 6 to 9 reps of each motion, and do two sets.
If you want to tone and look rip and cut, (toned) adjust your weights, resistance bands, etc. as to do between 10 to 15 resp and do 2 sets.
With weights it is specially important to be able to do a control movement, not to wiggle, twist your body or anything of the sort. The movement should be isolated and in equilibrium. For back protection both legs shoulder lenght apart, or one in front of the other.
Speed is important, give more speed for a rip and cut look, and be slower on your volume and less reps exercises.
With bodyweight exercises; crunches, push ups, etc. You can not add weight, so speed is very important. Go slow to gain volume or go faster to gain a slick, cut, define look. Also do as many as you can until you feel a little fatigue, but never pain.
Usually it is healthier and lees stressfull for our joints to look fit, cut and lean and not to big and massive. Your back and joints will appreciate a tone body but not a very muscle loaded structure. So mi advice is to go for a muscular, lean cut body look,and not a big bulky one. (it is said girls like the first look better too), so it is your choice.
Stretch before and specially after your cardio and resistance training, it takes a few minutes and view it as a price for the effort. Be kind with yourself as you stretch. You only need a few exercises to stretch well and rest those muscles.
Above all, be patient. Results will show in little time, but stick to your exercise/healthy eating plan. It is not that dificult and it does not take to much time.
Use the rest days to rest, they are as important as the exercise days-
Keep as active as posible the rest of the day. Try things like avoiding the lift when posible, walking more (get off the bus a stop ahead of time, etc.)
Enjoy. It is something you want and should enjoy doing, so choose the activities you like to do and if posible the time of day to do them.
Cheers.
A good guide to foods that are good for you can be found at http://www.genuinefatloss.com
hey just have a glass of fat frre milk two times a day with while eating fruit and veg.
Try a grilled chicken salad, (basicly grill chicken and make a salad of whatever you fancy. for lunch
try oats or weetabix with dried fruits for breakfast or a snack.
and try a veggie pasta or rice dish for carbs as they are realy important.
or you can grill all different types of veg and maybe have a soft boiled egg to go with it.
all theses were recomented to me by my doc and he also sed to have good xercise with it and i'll have los ma weight and do u no wat it worked.
More Questions & Answers...