What should my diet consist of? What exercises should i do? I prefer weight training exercises, so what can i do with weights? I looking to get a six pack, I am almost there i just can't seem to loose this little extra weight.
I'm 5'9'', 180lbs male.
Answer:
they keep telling me- "If you want to lose ten pounds of ugly fat, cut off your head" (They aren't very nice)
Run 20 miles a day while only eating salads and drinking only water.
Binge and purge
try go jogging early in the morning... then have a balanced diet.. eat heathy, fresh foods... lessen rice if you are eating rice... go for salads =)
if your body fat percentage is only 15% then you don't need to lose any weight.
First Step: Realize that there is a thing called "essential body fat" they line some organs and help with insulation. It's guesstimated around 5% for men, 7-8% of women. If your concern is with body fat, weightlifting can help although it wouldnt be the prime mover (I realize increasing muscle masses increases your metabolism, ie burning more calories to sustain that muscle mass) With that being said you need to utilize long distance low intensity cardio training. Why? Take a look at marathon runners and that should give you your answer. They are extremely skinny and have practically no body fat. As compared to a sprinter who has a much larger muscle mass as well as a higher body fat %. That should explain why you should train long distance and low intensity. If it's abs that you're concerned about ensure that you also hit the surrounding structures, I mean hitting the obliques, lower back, etc. In addition most people focus on the upper abs with crunches, sit-ups, etc bring in leg lifts (perferably with the shoulder straps as that requires you to balance and stablize other muscles in order to complete the action) things like bicycle kicks, oblique twists, etc.
Diet wise?
Nothing beats REAL (not that microwavable stuff) Oatmeal int he morning with some fruit.
Try to omit most of the really starchy carbs, things like rice, potatoes, bread, etc.
Focus more on high protein low fat meats, things like fish, chicken, etc. But also on the vegetables, mixing up is extremely important as we all know certain vegetables have certain vitamins/minerals.
Good Luck!
Cut out all processed foods (including bread) and sugars. Your diet should consist of lean meats, fresh fruits, and fresh or steamed veggies and a little whole grain at breakfast. Good lean meat choices include chicken breast, canned light tuna, fresh fish, turkey breast, and maybe once a week have a steak with all fat trimmed off. Fresh fruits and veggies should be raw or steamed and a good whole grain choice at breakfast is 1/2 cup of oats (pour boiling water over it to prep)with cut fruit or raisins in it. A pack of splenda (fake sugar) can help with the blah factor if needed. Try to eat an apple or other piece of fruit between meals. That will help you be less hungry and prevent overeating at meals, plus keeps your metabolism higher throughout the day. Drink a lot of water through the day to help make you feel full. And NEVER eat within 3 hours of bed time. Best of luck.
Your Diet:Breakfast: 1-2 eggs + whole wheat toast + no fat milk (fruit is optional)snack:a handful of nuts or 1 cup of fruitlunch: salad + a healthy sandwhich + water (whole wheat bun w/ lettus and tomatoes and perhaps cheese and a slice of lean meat)snack: a small veggi plateDinner: lean chicken + chick peas and a side salad + waterExcersize:Go for a run/walk after dinner and lunch w/ walking poles or weightsDo some type of excersize before breakfast also if you want to lose fast without gaining it back workout for at least 2 hrs 2-4 times a weekwhen you feel hungry do any kind of exercize then you will forget that you were even hungry!
Lots and lots of protein! So tha tincludes, chicken, turkey, eggs, baked beans, fish, lean beef/ham, nuts and seeds. Also low GI carbs such as fresh fruits/vegetables and wholemeal foods/cereals are essential for energy.I would consult with a personal trainer who can recommend various exercises to address your areas of concern.15% body fat is perfectly ideal, but to get a six pack, you normally need to be under 10% body fat.Good luck : )
Eat slowly and chew each bite completely to decrease your appetite
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment