no im not that fat...but i need to work out. give me some good tips on how to get a perfect toned body. thankssssss
2006-09-21 08:47:44 · 38 answers · asked by Anonymous in Health ➔ Diet & Fitness
RIGHT HERE!!! GOOD LUCK!!!
Getting rid of fat in general, building lean muscle, and defining your physique is 60% diet, 30% exercise, and 10% mental thought. You must eat the right foods, exercise more often than you don't, burn more calories than you consume, think and speak positively about yourself, try making life as stress free as possible, and get rest so that your body can repair itself.
Portion control is the key to reaching your goal. You don't want to over-eat. A portion should be the size of your fist. Meals should consist of one portion of carbohydrates and protein, and a portion of fat (is: a handful).
Carbohydrates: Apples, Bananas, Blueberries, Raspberries, Strawberries, Mangos, Pineapple, Tomatoes, Cucumber, Celery, Carrots, Broccoli, Asparagus, Green Beans, Sweet Potatoes, Corn, Steel Cut Oatmeal, Whole "Grain" Bread.
Protein: Egg Whites, Salmon, Tuna, Halibut, Chicken Breasts, Lean Ground Turkey, Turkey Breasts, Protein Powder, Protein Bars (Power Crunch Bar, Cliff Builder Bar) You don't want a high calorie, high fat, high sugar bar. The two I listed are good ones, and they taste great too!
Fat: Organic Peanut Butter, "Raw" Almonds or Walnuts, Balsamic Vinaigrette Dressing. (Only consume a handful of nuts, with your breakfast, lunch, and dinner.) Fats help with digestion.
You want to have 4-5 small meals per day. 2-3 hours apart. You will never go hungry and your metabolism will not slow down. Stop eating 2-3 hours before bed. If possible get 8 hours of sleep, this plays a major role in losing belly fat.
Meal Planning: (Preparation is key.)
Meal 1: Protein, Carbohydrate, Fat (1 bottle of WATER)
Meal 2: Protein shake or bar (A glass of WATER)
Meal 3: Protein, Carbohydrate, Fat (1 bottle of WATER)
Meal 4: Protein shake or bar (A glass of WATER)
Meal 5: Protein, Carbohydrate, Fat (1 bottle of WATER)
Drink half of your weight (or more) in oz. of water per day.
(ex: 120lbs = drink 60oz. of water per day-or more.)
Exercise: (Arrange this plan to fit your schedule).
Mon- light weights upper body, 30-60 min cardio, and abs
Tue- cardio 60 minutes (power walk, run, elliptical, etc.)
Wed- light weights lower body, 20-30 min cardio, and abs
Thu- cardio 60 minutes (power walk, run, elliptical, etc.)
Fri- light weights upper body, 30-60 min cardio, and abs
Sat- cardio 60 minutes (power walk, run, elliptical, etc.)
It’s important to sign up to a gym, perhaps get a workout partner/personal trainer it offers motivation.
This is my plan that I have made after doing research. It has worked for me, and I've helped friends lose weight this way! If you stick with it, it eventually becomes a lifestyle. If you are going to eat junk food, do it in moderation. Eventually you won't even crave it.I like to keep my diet as natural and organic as possible. Multivitamins are also a good idea, just to help strengthen your immune system.
If you are looking for a health book that offers more information on food, fitness, meal planning, and motivation; I am a big fan of the "Body-for-LIFE" book as well as the "Eating-for-LIFE" cookbook both written by, Bill Phillips. It is what got me where I am today, living a healthy and satisfying life.
There is also a great website: http://www.fitday.com
FitDay is a free online diet and weight-loss journal. The FitDay journal allows you to track your diet and activities with no guess work. This lets you take control of your diet and fitness and achieve your fitness goals.
If you have any additional questions or just want someone to talk with, feel free to e-mail me! I love talking about this stuff as you can see!
2006-09-21 08:49:16 · answer #1 · answered by sac_baby_girl 3 · 5⤊ 2⤋
Well that is fairly concise.
Exercise more
Eat sensibly
Drink Water
Avoid ANYTHING with Aspartame in it. (The formaldehyde in it attaches to fat cells making it impossible for your body to burn off that fat naturally).
2006-09-21 08:52:51 · answer #2 · answered by alexinscarborough 5 · 0⤊ 0⤋
Have a carb free dinner
2016-07-03 23:32:22 · answer #3 · answered by Willie 5 · 0⤊ 0⤋
Add extra 10 or 15 mins to your cardio routine
2016-02-28 22:56:52 · answer #4 · answered by ? 3 · 1⤊ 0⤋
Great Question Title.
Anyway....
Run 2 miles per day, 6 days per week.
Add lat pulls or similar.
2006-09-21 11:55:26 · answer #5 · answered by WheeeeWhaaaaa 4 · 0⤊ 0⤋
Eat vegetables seeds nuts and lean proteins
2016-02-06 01:59:04 · answer #6 · answered by Cyril 3 · 0⤊ 0⤋
cool down with 20 minutes of white water rafting in the nearby tongariro river
2016-03-03 00:45:07 · answer #7 · answered by ? 3 · 0⤊ 0⤋
get familiar with quinoa a wonderful grain thats easy to cook and goes great with sauteed vegetables or mushrooms
2016-07-07 03:02:30 · answer #8 · answered by Myrtle 5 · 0⤊ 0⤋
energize plain tasting proteins such as eggs or chicken with metabolism boosting chili pepper sauce
2016-05-22 00:39:33 · answer #9 · answered by Anonymous · 0⤊ 0⤋
eating water rich foods such as melons tomatoes and celery can help fill you up without adding too many calories to your day
2016-02-23 23:03:02 · answer #10 · answered by ? 3 · 0⤊ 0⤋