Hey guys saw this and i thought i could help, This ones going to be a long that will cover alot so bare with me. I see your main goal is to loss weight? The first thing you have to ask yourself really is how much? You being around my height (5'9) id say shoot for 180 pounds first then if you like the way its going you can keep it up or choice to go down another road like toning or weightlifting. I see alot of people have the wrong idea when it comes to things like weight lifting and muscle toning but ill get to that. Right now i just want people to think of there ideal weight, Got it? ok now read up
THE FOOD
Ok so this part is by the most important. You are what you eat. Change your diet right now, its the by far the most simple part of all this! Cut the things you don't need. Any fast food must go. Dont eat something you'd wouldn't expect to see on your dinner table. What you is to loss weight right? So first thing you gotta cut down is fats. Stop eating fats. Not completely you need your fats for your body to work properly. The best way of thinking about fat is like this, all you need is already within the food. You shouldn't adding to it like say adding butter to that stake, your stake has enough on it to keep your body healthy.. i hope that makes any kinda sense. Second thing is carbs. Now i know alot of people will be quick to say... Cut out all your carbs if you want to loss weight and you know what that will work. You'd loss alot of weight fast, infact Thats how a famouse diet that starts with a "A" and end with a "kins" works. The problem is when you get hungry. Your body has evolved in way that when you get hungry it craves the most necessary things to stay alive, AKA carbs and fats. So this is what you do, eat your carbs but please try to cut down, i often think this is people biggest eating problem. Carbs after all help fuel your muscles(trust me youll need that when you get to my workout part) The best thing to do is cut out all the excess like you did with that fat, its simple. Dont eat that dinner roll. Dont eat all that pasta. its things like that that will really make a difference. Lastly this is something you do want. PROTEIN. trust me this stuff is golden. Your body needs because well look at you, your all protein! your hair, your nails, your muscles, your organs. Its everywhere! Eat meat, since your going to want to lean up id say stick to stuff thats lean like "fatty" fish (dont worry the fat in fatty fishes are omega 3's which are good for both your heart and brain) and white meat that isnt pork like chicken and turkey. Im not telling you have a stake or a burger, im all for it. Just try not to over do it. How often do you wanna eat? ALOT... 5 times at beast 3 times at least. Breakfest? its a must its not a question, you must have breakfest. Dont have time? thats bs. One of the best things to eat in the morning is oatmeal, its full of protein and carbs(which you really need in the morning) and there something call instant which you only need about a minute in the microwave to make. Lunch? eat damn it! you need too. The whole point is getting your body to process all this food via your metabolism, which you want on high at all times. Dinner? go light people eat way to much here. So wheres the other 2 meals? snacks before lunch and after dinner. How much to eat? Well you want to eat something around 2,000 calories. Eat from every food group, i could go on hours about why you need everything so i wont but ill high light important things for weight loss. vitamin C. and no dont drink juice... thats 200 calories a glass! Eat the fruit, its way better. Calcium. This ones easy, milk,cheese,yogart,etc etc. Heres my break down of this.
-Eat 5 times a day(Breakfest,Lunch,Snack,Dinner,Snack)
-Eat less of things you dont need(That extra bread you stuff down before a major meal)
-Eat things high in protien
-Eat less fats and carbs
-Eat from all the major food group
-Eat just much as you need no more, no less.
-Eat as many veggies as you can, There not only good for you but chances are you'll explode before you've eaten to many
THE WORKOUT
Ok this one's a little more simple so ill keep it fast and painless. You need to workout. Cardio is a must, infact its recommend that you do 30 mins of low impact to just keep your weight where it is so we'll be need more then that. The best way to do this is to pick something cardio you like and do it. Like to swim? hit the pool. Walks in the park? Then walk. You say you get cardio at work, thats great but youll need a bit more. With cardio even step counts, ever lap of the pool, every second on the tread. I wont confuse you with heat rates and other crap all just say this, work up a sweat. Thats how you know your body is doing enough. How much do you want to do? a hour, yes a hour. Not every day tho, thats wrong. you want to do it at least 3 times a week but id tell you to do it every other day. Its a system that wont fail you. Its called having "On" and "Off" days. when your "On" your doing cardio. What do you do on "Off"? no you dont sit on your butt ill get to that. Finally theres no cardio then team sports. Alot of people dont do cardio because its so damn boring. Soccer is a good pick, Never see a fat soccer player do you? Basketball is my fave because it can happen in a seconds notice all you need is a ball, a court and people. You get my point. Now the next question ill answer is, Should i lift weights. FUCKING YES. If you havnt been your really missing out. I just have to say this. Dont listen to anyone else so far when it comes to weight lifting. Its so important ill give it another section. weight lifting is happens on "off" days if you havnt guessed already. So here my break down
-Its a must so do it, In anyway you can get it.
-Never try do it intense carido for more then 3 days a week
-Sweat! it means its working.
-Know your limits, A hour on the tread might be enuff to break ones mans sweat but enuff to give another man a heart attack. You will build up into it and it will get harder when you get more fit but for now stick to what you can handle.
THE WORKOUT PART II: resistance training
Ok so really now. I heard alot of people say do things that are so wrong its sad. Heres one "do multi reps and low weight if dont want to bulk" While that will tone you its not why you want to lift weights. I dont know if people forget this but its all about the metabolism. Lifting weights is the best, read it again, BEST way to keep your metabolism extremely high. Doesnt it make sense? Your body is try to repair itself from a work out so it uses things like calories and stored fats to get the energy it needs to build or repair your muscles. I also hear people saying toning and building muscle is different which is true but for you right now theres no difference, you need to grow muscle to effectively tone it. So what do you do? Find a weight you can do 20 reps of anything with and do 3 sets of it. thats all. Eventually you'll have to move to heavier because you wont be challenged with your old weight.Ill stop here for a second so i can make it clear, muscle is something you want. Every pound of muscle burns 50 calories, if you add more muscle your body burns more keeping you fit without you even trying. You want to gain, it also looks great. So what do you wanna work on as a noob? Well id pick 4 spots to work out during one work out. If you want me to pick id say shoulders,arms or chest,legs, abs. Finally why you want to do all that? Well because if you do body will be burning alot more cal's up to 8 hours after your workout. Remenber its trying to repair. How long is a good resistance work out? Thats a hard one to answer. You could do it in 15 but id give it half a hour till you figure out all the workouts and feel comfy. Heres my break down
-Any resistant training is good for weight loss. even if its body weight resistant like push ups and sits up. Infact do them. as many as you can, there sum of the best things you can do.
-You wont beef to the extreme unless you do something call a "max" lift when you lift as much as you can
-Muscle helps burn cals, the more you have the more youll burn.
-It keeps you burning calories when your just chilling watching tv hours after.
Finally remenber a few things. being more active is basically the best way to loss weight. Think about this my gamer friends. standing up burns twice as much calories then sitting down. Really theres no secert to lossing weight its just effort. I think this is really just a very very small bit of everything but if anyone wants help with the workout or eating right ill be happy to give them sample workouts and sample of things to eat. If your interested msg me or add me on msn or something if you want that kinda help. btw this goes for both chicks and dudes.
