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2007-09-13 10:56:24 · 2 answers · asked by johnny r 2 in Health Diet & Fitness

i build pools and recently cut out fast food, but i eat on the go and need help....(i need to take a physical fitness test for the police academy)

2007-09-13 10:57:40 · update #1

2 answers

find daily calorie intake calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-500cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours - it optimizes your metabolism)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have protein (lean meat, legumes etc) for dinner - repairs muscle
cardio is the only fat burning exercise and burns fat all over your body (running, jogging, swimming, spinning, elliptical etc) 4-6 times a week for average of 45min, light weight training a few times a week (more muscle=faster metabolism)
dont consume foods that are made of white flour (white bread, cakes, pasta 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:)

2007-09-13 21:23:42 · answer #1 · answered by Natalie 7 · 1 0

i suggest a diet consisting of eggwhites, skinless white-meat chicken, fish, water, and non-fat milk, and fruit

2007-09-13 18:31:17 · answer #2 · answered by Anonymous · 0 0

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