How to drop fat and gain muscle?

Answer 1

find calorie/fitness calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have lean meat (protein) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min, light weight training
dont consume foods that are made of white flour (white bread, cakes, past etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)

Answer 2

Eat balanced meals, but try to stay away from preserved foods ( caned foods mostly).....eat fresh fruits nd vegetables, they are loaded w/ natural antioxidants that are good for you. Eat small portions, make sure your eat a Hardy breakfast to start off your day.....that way you wont be tempted into eating snacks between meals.

As for muscle....i swim a lot, it tones your muscles very well, nd if you want a flat stomach swimming is the way to go. It is a full body workout!!! You can also lift weights at your local gym, try resistance exercises too. You can run too...you can do pretty much anything, to built muscle....make up a workout that best suits your time schedule nd yourself. You dont have to workout everyday, so have fun w/ it!!!

Answer 3

Eat 6 small but balanced meals per day. Your carbs should be high in fiber and your proteins should be lean. Fats should be sparing but concentrated in the omega 3's and omega 6's. This will provide a slow but constant stream of vital nutrients. Avoid greasy foods, alcohol, and candy.

Lift weights or perform power yoga because either of these will slightly increase your lean mass, which will burn extra calories 24 hours per day. This will increase your resting metabolic rate. Also, some cardio helps.

Here is a sample workout and a meal plan:
http://www.spartafit.com/exercise/exercise%20program%202.php
http://www.spartafit.com/nutrition/sample%20meal%20plans.php

Answer 4

5. Exercise Program For This Week(Base);

6. Exercise Program For This Week (Split Routine);

Answer 5

exercise, aerobics, weight training most effective i believe