I'm really fed up with my fitness and diet. What is the best routine to get toned and fit.?

Question

I'm a veggie. i'm 38 and fed up with my fitness level. Would love to tone up get some muscle tone back. Whats the best diet to lose some weight but also to increase my muscle. Any clues for a good workout routine! Thankyou for your input.

Answer 1

Here are some thoughts from my 360 Blog September 10.


Don't target losing more than about 2 lbs per week. If you try to lose faster, your body will go into "starvation mode" and get very stingy about burning calories while at the same time very efficient about storing any calories that you do provide. And it will make you feel awful.

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.

To lose a pound of fat, you need to eliminate about 3500 calories. You can do this by burning more with exercise or by modifying your diet to reduce intake. If you do a Google search on say, "swimming calories" you will quickly find a website with tables of calories burned for a given exercise. You can use such lists to estimate how many calories you are burning up with your routine.

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 work 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

Answer 2

No workout routines. No ordeals. No grunting and groaning. The trick is to do something you love to do so it won't be work and therefore something you will soon try to avoid. If you want to lose weight and stay fit, ride a bicycle often or walk or anything you already love to do anyway so it will be nothing new to you. Also concentrate on making smart choices right at the moment you are about to dine. No need to have resolutions and plans. The less baggage around the behaviour, the better. I ride my bike and the benefit is fitness. I do it year round. 12-speed Fuji. Nothing too heroic. Just here and there, but it all adds up. Another trick is to remember it is little stuff done all the time instead of big things that tire you out and make you crabby.

Answer 3

Slightly increase your protein intake. As a vegetarian injesting a complete protein source can sometimes be difficult. Most vegetable protein (tofu, beans, etc.) are incomplete protein sources. An example of a complete protein souce that is easily digestible and easily asimilated are egg whites or if you are not an ovo lacto vegetarian like myself, you can do simple tricks to turn a vegetarian protein into a complete protein souce, by simple things such as including corn with your beans, or brown rice in a vegetarian meal. Little things like that will complete the protein cycle. Protein is essential to building muscle. It is considered the building blocks of muscle.

I could spend weeks giving you a workout routine to tone-up but I will keep this simple. Lift weights, high repetitions 15 to 20 reps per exercise, three sets per exercise. If at the same time you're attempting to control your weight include 30 to 40 minutes of a cardiovascular activity such as using an exercycle or jogging. Keep this in mind, for the first 5 to 7 minutes of a cardiovascular workout you are not burning body fat, the energy is coming out of your muscles. Longing than 40 to 45 minutes your body once again uses muscle energy for fuel. That is what I suggested 30 to 40 minutes per cardio workout. And in case I didn't already mention this, that would be on the alternate days of lifting weights.

I would be more than happy to talk with you and outline a personalized fitness and nutrition program for you at no charge.

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Answer 4

The best way to get back on your fitness is to keep exercise daily and get up early in the morning and go for a walk or get fresh air for your fitness. And also you have more option to tone up get some muscle maintain your dite and just take everything thing easily and steadly dont get imotional and excited cause more tension make more trouble and tension. I think join a jim for early morning and take furits milk vegitables and fresh healty diet don't come to make your mind for medicine and drugs to get down your health and fintness dont take any medicine for your fitness just take fress and strong diet for your health to make your muscles strong and tone up medicine sometimes better but after effects are very dangerous ok so keep in your mind every time be happy and be fresh .

Answer 5

Firstly, before i even begin to talk about diet routines etc, you need to know, getting fit requires consistency and commitment 1000000% and patience.

Secondly, you need to eat a balanced diet depending on your fitness goals. You say you want to lose weight and gain muscle? Both cannot be done at once (at least not effectively to be visible). So choose which one first. If you want to lose weight first, then you gotta reduce calories. I reccomend doing the south beach diet, because it can show results in 2 weeks, which are VERY VISIBLE. Search for details on it over the net.
If the that diet dsnt help, try maximizing what you eat during the morning. So by Dinner time you have a reasonable portion of food but not too much. But this should be done slowly, otherwise you might become demotivated.

Working out for losing weight would require high reps of free weights (all types of body parts not just stomach). Remember, fat loss cannot be done site specific, only overall, unless removed via surgery. High reps with free weights, and swimming. Swimming will really tone you up, best to workout 3 times a week. Swimming should be at least 1 hour continous (you should build up from 30 mins tho). Free weights workout should last 30mins to 45mins MAX.

For muscle building. Increase your calorie consumption of fruits, vegtables and protien. Since your a veg eater, i suggest buying protien (whey protien is best) from supplement shops. Optimum Nutrition Whey 5LB (name of product) is the best tasting and quality at best price i have ever come across. And its good for non meat eaters too. Try spreading your meals to 6 times, rather then 3 times a day. And even then, dinner should be smallest meal of the day. (Soups are best cos they are filling).

Muscle building workouts. Free weights are best. You should keep the swimming too tho, it helps a lot to improve overall fitness. Keep free weight workouts to low reps, but higher weight. You should be able to lift only 8-12 reps with it in one go. Start of by doing 2 sets of 8 reps for each body part. Do not try to do just arms and shoulders, because this will not nessacaryly make your arms bigger. You need leg workouts to release hormones which in turn help to build arms.

I hope i havent written all this in a clutter. And that you understand this. If you follow all this correctly with dedication, i promise, everyone around you will start commenting positivly withing 3-8 weeks.

BEST OF LUCK!!!

Answer 6

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The bench push is certainly one particular workouts that could provide you with a lot of energy, and also shape your system such that it gets noticed. When you yourself have a strong chest, it's among the first issues that gets tested by the contrary sex, and it's one of the most useful muscle communities for all sort of activities and with Critical Bench program you can get everything you want.

Answer 7

Are you just sick of the regular diet programs had been after the diet regime finish the added pounds are just coming and coming following finish the diet? Are you experience the reality that once your body will get utilised to a diet plan then this diet regime gets to be less efficient in excess of time since your entire body adjusts to compensate?

Answer 8

You don’t need to exercise for long periods of time. Short, sharp sets of exercise will produce better results in the event you work hard. Get a omitting rope, skip for two moments, do push ups for a minute or so, skip for two minutes, rest for one minute. Then change the push nearly something else like sit ups and do the set again. Repeat it five times and it’s an instant, effective workout that will get better results than a long operate or swim.

Answer 9

You don’t need to exercise for long periods of time. Short, sharp sets of exercise will produce better results in case you work hard. Get a missing rope, skip for two min's, do push ups for one minute, skip for two minutes, rest for example minute. Then change the push nearly something else like sit ups as well as do the set again. Repeat it five times and it’s a rapid, effective workout that will advance results than a long work or swim.

Answer 10

Music forces you to eat more. According to a survey by the journal Psychology and Marketing, soft, classical tunes encourage you to definitely take time over your supper, so you consume more food. So, switch off – silence will make you more aware of what you’re adding your mouth.