If I do low step aerobics, street dancing, go for a walk once, go for I quick and easy bike ride , and maybe to martial arts or pilates once a week,lift two kg weights (many reps) 3 times a week and do lunges, squats and crunches 3 times a week will this combined with a proper diet allow me to go from skinny and weak to strong and toned?
2006-09-17 07:28:42 · 8 answers · asked by terra_chan 4 in Health ➔ Diet & Fitness
Yes, but you have to start off at a MUCH slower pace. Do NOT overwhelm your body! You'll only wind up exhausting yourself, making yourself totally achey and it's far too early on for that! You have to work up to this routine you've described, gradually.
2006-09-17 07:37:52 · answer #1 · answered by Anonymous · 0⤊ 0⤋
No,walking is good and bike riding is great exercising. Cardio and weight lifting twice a week and nutritious food would be a good way to start. Just start slow at about 20 minutes and work your way up. It's always a good idea to have a check-up and consult with your Dr. before starting a program.
2006-09-17 14:38:21 · answer #2 · answered by yourdayscoming 3 · 0⤊ 0⤋
There is no site specific way of losing fat... the old myth about working your abs to burn belly fat isn't true. To get rid of love handles, you need to lose overall fat. That happens with exercise and watching your diet. More on that below.
The most effective way to lose fat is aerobic exercise in the "moderate" fat-burning range, ideally first thing in the morning before you eat. When you wake your body is ready to burn fat and your levels of growth hormone are highest at that time. Later in the day it can take up to 30 minutes just to put your body into a fat-burning mode.
Another overlooked way to burn fat is by lifting weights. Skeletal muscle has very high caloric needs... almost twice that of adipose (fat) tissue. Put on a little muscle and you will burn calories all day even at rest. Be aware that skeletal muscle weighs more, so with this approach you may see your weight increasing while your body fat is melting away. Not realizing this often stresses folks who think they should be losing weight as a measure of fitness. Forget the scale, look in the mirror and you will be happy.
For diet, keep a diary for a couple of weeks counting calories, grams of protein, and grams of fat intake. It is easy with online sources of nutritional information (type the name of the food and calories into the Google search engine) and packaging labels. That will let you quickly figure out where the fat is coming from in your diet.
Fat gives you 9 calories per gram. So take the number of grams of fat, multiply by 9, then calculate what percentage the fat calories are of your total daily calories. Restricting the calories from fat to about 20% of your total intake is ideal for a maintenance diet... that isn't overly restrictive. Of note, you need some fat in your diet. For instance, the body uses fat to produce hormones. Once you have a picture of how to modify your diet, you can drop the diary and just go back to it occasionally if you are wanting to tweek things further.
There is a subset of questions that goes further and asks about "How to get a six-pack?" The answer is the same. Six-packs are 20% abdominal exercise and 80% diet. There is one caveat... abdominal muscles will form in the position that you exercise them, so be certain to pull them tightly toward your spine while doing crunches, etc. Also, during most lifting, the "core is active" which means that you should be stabilizing with contracted abs then too. Fail to do this and the abs will form, but bulging outward and the result is not attractive.
If you are trying to build muscle as a way to lose fat, then you may need to increase total calories and specifically your protein intake. I target about 0.8 g of protein per pound of body weight each day when actively building. That is far more protein than most people need in their diets.
Aloha
2006-09-17 18:56:33 · answer #3 · answered by Anonymous · 0⤊ 0⤋
Well it will definitely get you in shape and stronger, if you want more weight on you you probably will protein and a bit of Resistance workouts. But you are on the track to overall fitness, so just keep it up and you'll see the improvements.
2006-09-17 14:34:06 · answer #4 · answered by Deshawn L 2 · 0⤊ 0⤋
yes it will. the right kind of exercises as you are talking about will keep your body firm and toned, to the state you want to be at. happy exercising! and good luck.
2006-09-17 14:32:17 · answer #5 · answered by Becky 2 · 0⤊ 0⤋
Sounds like a good regimen, it won't get you ripped (but I don't thin that's what you're going for). But it should get you fit. Good luck.
2006-09-17 14:32:16 · answer #6 · answered by juicy_wishun 6 · 0⤊ 0⤋
Of course!
2006-09-17 14:36:00 · answer #7 · answered by mousepotato66 3 · 0⤊ 0⤋
yes as long you do it consistently
2006-09-17 14:31:04 · answer #8 · answered by salsa 4 · 0⤊ 0⤋