Exercise/Diet?
Question:
Answers:
The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:
*1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity. Get a fitness calculator that you can put on your cell phone and computer. This will allow you to easily calculate this formula, log your daily calorie consumption, and register your physical activities.
*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.
Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as white potatoes) and drink lots of water.
Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
*3) Exercise on most days by doing cardiovascular training and/or resistance training activities.
Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training for Dummies”. A superb magazine to buy with excellent resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter.
A good book to buy that teaches you the cardiovascular training basics is “Fitness for Dummies”.
*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.
*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”. A reputable test you can take to measure your biological age is at http://realage.com
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Email me if you want a good indoor air purifier recommendation and if you have other questions.
*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.
Other Answers:
Swimming!
Walking is an easy exercise. To burn more calories, walk briskly or jog, then walk awile, then jog. Abdominal results come from doing sit-ups, as well. Not fun, but if you are motivated and disciplined it will work. Good luck. IN order to get any results and success,you need to figure out what your goals are..how much time you have to devote to your goals and then follow through.
Your diet needs to be clean,and I mean,no junk foods,no sugar,no white pasta,bread etc..Stick to lean cuts of mean,whole grains,fruits and vegetables.
As for exercise,in order to loose weight and tone up,I suggest a routine of weight training and aerobic exercise
How much weight you will lift is determined by how many reps you can do..if you can do 8 reps easily with 10lbs than the weight is too light for you.
It is better to lift 10lbs for 6 reps and reach failure (cant do anymore) than it is to use 5lbs and do 20 reps..
3 Sets of your determined weight and reps is best.I train with weights 4 days a week and 3 are aerobic exercise,whether that is an elliptical machine or simply power walking for 20 mins around my town.
Start off slowly and LISTEN to what your body is telling you. All exercises are beneficial. but one of the best overall exercises is cardio because not only does it work your heart and help your entire cardovascular system, but it also gives every muscle a workout. Cardio focuses on burning calories through high energy workouts. You build lean muscle, which burns more calories per minute (even when you are asleep) than fat. Cardio should be done for 30-40 minutes 3-4 times per week. You may also want to include once a week a muscle strengthining or streching workout such as yoga or pilates to make sure you keep your muscles from tearing.
The best way to diet is to determine your daily calorie intake need (based on your weight). You have to make sure that you eat enough calories, so your metabolism slows down, but cut down your calories so your body will burn fat. Weight Watchers has an excellent program to help make this process easy through a points system.
Make sure you drink enough water and intake enough fiber because these both help move waste quicker through your body and helps filter your blood which makes loosing weight easier for your body. Good Luck You need to exercise (MOVE) for at least 30 minutes most days of the week. Some really good options are to take an aerobics class, go rollerblading, jump-rope or ice skate. The amount of calories that you burn, depends on your weight. Usually, the heavier you are, the more energy it takes to get you moving. After doing 30 minutes of cardiovascular exercise, you can do a circuit of the following exercises: Do one set of each exercise, rest for one minute between each one, and then start over. You need to do this four times.
calf-raises-4 sets of 15 reps
squats-4 sets of 15 reps
push-ups-4 sets of 15 reps
basic abdominal crunches-4 sets of 15 reps.
I'm a personal trainer with my own training business, so I know what you are looking to do. Good Luck! try http://www.sparkpeople.com
to set up a food diary and diet and exercise plan
a healthy diet (less salt, no red meat, vitamins, NO FAST FOOD)
no soda
lots of water
30 min daily of cardio
pilates
works like a charm
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