Diet??????

Question

I Want To Loose 20 Pounds.....
But I Dont Want To Just Loose The Weight.
I Wanna Tone Up A Bit..
I Want To Be Able To Go Out In My Bikini In Summer And Not Be Self Concious.
Sooo.
I Need A Way To Loose 20 Pounds ..
I Need A Meal Plan Too.
Im Trying To Eliminate ALL Junk Foods.
(Birthdays and Holidays Are Exeptionsss.????)

Answer 1

I recommend a healthy combination of working out, supplements and diet.

GYM WORKOUT

I always start a workout with a 10 minute warm-up on an rowing machine, elispe or cycle.

30 minute weight program
1. Chest, Shoulder, Back (Mon, Thu)
2. Biceps, Triceps, Abs (Tue, Fri )
3. Legs (Wed, Sat)

26 minute interval training on cycle or treadmil

5 Minutes: RPE 3-4: Warm Up
2 minutes: RPE of 5: Increase speed and/or incline from warm-up to slightly higher than comfortable pace
2 minutes: RPE from 5-6: Increase the incline 1% every 15 seconds
2 minutes: RPE from 6-5: Decrease incline 1% every 15 seconds
1 minute: RPE: 8 Increase speed to fast walk or run
2 minutes: RPE: 5 Decrease speed to recover back to a medium intensity
2 minutes: RPE: 5-7: Increase incline 1% every 15 seconds
2 minutes: RPE 7-5: Decrease incline 1% every 15 seconds
1 minute: RPE 8: Increase incline to 5-10%, work as hard as you can (don't kill yourself!)
2 minutes: RPE 5: Decrease incline to 0% to recover back to medium intensity
5 minutes: RPE 3: Cool down by walking at a comfortable pace

5 Minute stretch out all your muscles especially calves and hamstings


IF you have access to a pool (heated indoor in this weather) 30 minutes 3 times a week will shed off the pounds.

If you can walk there rather than drive - do it. Every single calorie burned will help!


SUPPLEMENT

I RECOMMEND The APPLE PATCH

http://www.1applepatchdiet.com

Contains 3 natural ingredients:
Garcinia Cambogia - hydroxycitric acid extract, which inhibits an enzyme called citrate lyase that helps turns excess carbohydrates into fat

Guarana Extract - Seeds that contain caffeine to help increase energy.

Fucus Vesiculosus - Brown seaweed, which stimulates metabolic rate, and promote weight loss.

The patch uses a delivery method allowing the skin to absorb the elements within the patch at CONSISTENT levels over several hours. Unlike pills which must be taken several times a day, the transdermal patch method requires only a single application EVERY 3 Days. The patch is discreet and no one has to know you are on a diet.

DIET

Water: 64 oz minimum
Food: 5 small meals a day
Daily calories: 1500

Example menu plan I use which is rich in carbohydrates - 50%, proteins - 35% and fats - 15% includes:

Meal 1

Shredded Wheat Cereal - 1 1/2 cups
Skim Milk - 1 1/2 cups
Strawberries - 1/2 cup

Meal 2

Scrambled Eggs (4 egg whites, 1 whole egg)
Grapefruit - 1/2 large

Meal 3

Brown Rice - 1/2 cup
Grilled Chicken Breast - 110 grams (3 oz)
Green Beans - 180 grams (6 oz)

Meal 4

Salmon - 150 grams (4 oz)
Broccoli - 1 cup
Yams - 150 grams (4 oz)

Meal 5

Grilled Chicken Breast - 110 grams (3 oz)
Light Italian Dressing - 3 Tbsp
Large mixed green salad - 2 cups

Answer 2

find daily calorie intake calculator, enter your stats and find maintenance intake- take off 400-600cal and you will lose eating that much a day.
use fitday.com to track your intake
eat 5-6 small meals a day -make healthy food choices - complex carbs, lean protein, healthy fats, dietary fiber (5-8 servings of fruit and veggies a day) etc.
cardio is the only fat burning exercise, 4-6 times a week for average of 45min, light weight training a few times a week
at least 8 glasses of water a day
no candy, junk/fast food, fried food, nothing made out of white flower, no processed foods, no sodas

Answer 3

People who plan their weekly meals are usually successful at losing weight than individuals who don’t. Plan your dishes to add healthy carbs such as fairly sweet potato and wholegrain pasta, vegetables and lean proteins, buy each of the ingredients in advance and don’t be tempted to nibble on out or order in.

Answer 4

Go bland. Plain, uncomplicated, unseasoned food such as smoked chicken, plain rice and a bare-skinned baked potato are nutritious your palette will tire of these quickly, unlike salty moreish refined food, which keeps you snacking and piling on the pounds.

Answer 5

stand up and march during your favorite tv shows

Answer 6

Cold showers: They not only burn 500 extra calories daily, studies from The New The uk Journal of Medicine cite how the icy water also activates ‘brown fat’ – the favorable type of body fat that will creates body heat, increases metabolism and burns off naughty bright fat.

Answer 7

take in uncooked veggies definitely not fried

Answer 8

prepare meal your own house along with take it on your work

Answer 9

get a vegetable steamer and start steaming your foods, avoid as much as possible anything with high frictose corn syrup in it, and do 10 minutes of jumping jacks and jumping side twists when you wake up in the morning and before you go to bed at night, your body will firm really nice and your flexibility and posture should improve

Answer 10

Add extra 10 or 15 mins to your cardio routine