I need help with food and exercise..to get into the Coast Guard?

Question

No I'm not this fat blimp. I'm 5'3 and 160 pounds...for my height I should weigh about 130. I'm muscular...but I have a beyonce booty..haha.. and bigger thighs. For about a year I've been trying to get into the Coast Guard. I was recently disqualified for my heart in July. My doctor checked me out and found nothing wrong so I'm in the process of joining again. I need help because I gained some extra weight i don't need to get back in. I gained a lot because I got depressed I couldn't get in. So now I need to loss this weight. The maximum weight for my height to get in is 156 and I would like to lose alittle over 20 pounds before boot camp. I can't really do push ups well so I need help with that as well. Can someone help me out with a food plan? and an exercise plan! Thanks so much, I'd appreciate the help!

Answer 1

Here is what you need to do, if you are serious about losing weight and keeping it off. Eat 6 small meals a day about every 4 hours. Here what that will do for you, your metabolism will increase (i.e. Loose weight) and you will have more engry. If you go on a diet and eat less, your metabolism will slow down and store to fat. That is why diets dont work. Only the size of your fist, carbs (examples:baked potato, pasta, oatmeal, beans, corn, melon, apples, fat free yogurt, whole wheat breads)in one and protien (examples:chicken breast, swordfish, shrimp, turkey breast) in the other. You can also eat vegetables and salads with any meal, they dont have none or little fat). 30min cardo exercise every day. Any of these(examples: walking, jogging, swimming,running, biking, ect), Monday cardo, tues upper body (arms: curls, tricep extensions,pull ups, front press)(abdominals: leg pull crunch, leg raises), (chest: bench press, butterfly, pullover)(shoulders: front press, arm pullover, cross county skier machine)(back:seated row, lat pull downs, back extension)(YOU DONT HAVE TO DO IN ONE DAY, mix it up) wed cardo, thurs lower body (legs: leg pull,leg press, squats, lounges) fri cardo, sat upper. Sunday eat anything you want and dont exercising, you do this on sunday so your body doesnt go into starvation mode. YOU NEED TO TAKE SUNDAY OFF. If you stilck with this you will have a great body. also drink aleast 8oz of water daily! Stay away from Mcdonals, Wendys, ect because there is nothing good for you on the menu's even the salads are bad (beaon bits, cheeze, dressing, ect) Good Luck :)

Answer 2

Hun, there are so many options out there that can make you lose the weight when you want however you want. But, I'm going to give you a diet plan that has worked on me 5 times; 5 times I've gained excessive weight, and 5 times I lost it all witht this diet plan. This is how it works:

.) 1.)Stick to a slim diet of 1000-1200 calories per day, no more or less. Choose from varieties of fruits, vegetables, lean proteins, whole grains, and low-fat or non-fat dairy products. Eliminate all oils, fats, complex carbs, and unwanted sugars that you find in donuts, chocolate, pastries, cakes, white bread, and bagels.

2.)Drink a lot of water a day, at least eight 8 oz glasses a day, to supress hunger and flush out fat.

3.) Exercise 15-60 minutes every other day, preferably 4 times a week, skipping Fridays, Saturdays, and Sundays. This keeps you trim in healthy.

This diet will keep you trim in NO TIME, and the boot camp cannot refuse you after your big weight and health change.

Answer 3

When I gained my freshman 15 in college I took the weight off the next summer. I ate slim fast bars every day for breakfast and lunch and had one piece of fruit as a snack and one Gatorade. Then for dinner every night I had a 6 inch Subway sandwich. Every other day I ran 1-3 miles around the track. I lost all of the weight in a month. I did not cheat, and that is the key. But, it was really simple, I didn't have to worry about what to cook myself or what to buy, I just always knew what I was eating... and yes, that sucks and I wouldn't want to do it forever, but doing it for one month wasn't bad at all.

To get your arms in shape you should work out with weights and do push ups. To kill a few birds with one stone, you could swim, if you have access to a pool. That will really get your whole body in shape, including the arms, and will help with the weight loss. Just make sure you are swimming rigorously and a lot.... like try to do 20 or more laps of the crawl.