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Cut out the junk food totally, because it''s addicitive and sets up a negative cycle in your brain and body. Exercise is the better half of "dieting and exercise" by far! SO yes exercise, average 45 mins a day, 5 days a week.
The Most Important Thing You Must Understand is you need to keep your program ENJOYABLE! If your brain or body find it too painful, no matter how strongly your mind is committed to working the program, eventually, (usually less than 6 weeks) your brain will make you quit! It won''t tolerate pain.At the same time it''s so very important that you allow your body and brain time to adjust to your new training. From tendons being stretched to complicated metabolic issues, to learning proper form, pace and routines your brain and body need at least 6 weeks to line up to really get things going.
Don''t give much credit to the scale when first starting, it''s normal to retain more fluids, it''s your body''s way of being ready for the next workout. Don''t micro-manage your calories either. Sensible wholesome meals, the quality of the calories is more important than the quantity. Your diet should be ENJOYABLE too, and something you can develop and maintain as a habit.
Workout at your own pace, which in the beginning should be slower, focus more on how you move ( your form) as it''s important to how your body will shape up and that you don''t get injured. Just about any exercise is good and will work, walking, jogging, running, cycling but my favorite and number one choice for losing or gaining weight is weightlifting aka bodybuilding. If your a girl, don''t worry that you''ll get manly muscles, the average steriod-free female builds only a small amount of muscle each year. But that muscle is awesome! Because not only does it burn calories while your working and using them, and while they are repairing and replenishing themselves, but 24/ 7 they consume calories just to stay alive! Just try not to miss a single day of working out for the first 6 months without a real good reason, otherwise slacking off can become the habit. Other than taking your two scheduled days off per week. Rest is important, so get to bed at a decent time as well. Make sure you drink plenty of water everyday. Learn to drink water warm, so you can have it anytime/anywhere. Other than keeping it sensible and enjoyable, remember all the benefits you''ll get from exercising and a decent diet. You''ll sleep better, have better energy, breathing, moods, concentration, endurance, strength, self-confidence, and so much more. It''s really the closest thing to magical powers each human has, so don''t miss out! 45-60 minutes a day, 5 days a week is ideal, but by all means start with less if need be, again keeping it enjoyable is everything! One other piece of advice in this, and that''s don''t do situps! They don''t work the muscle properly so growth is very doubtful, and they risk lower back and hernia injuries. If you must, which most ppl don''t, do crunches. Most ppl don''t need to worry about their abs, they are small muscles that do alot of work already, every time you move your upper body they work, as well as working during many of your other movements, so if your working your body they are getting theirs. The diet industry has hyped up abs so much, because they know most ppl will fail, because they are too painful and produce little to no results, which they hope will lead people to buying their junk products ( it''s working, they''ve been doing it a long time) seeing your abs is a matter of having a low body fat percentage, even as a competitive Steroid-free Bodybuilder, I only do crunches starting a few weeks before a show, so I can flex my abs over and over with ease and to give them a little more definition, other than that, they''re already built from my many years of training the rest of my body and the low body fat percentage I obtain for doing shows, is only for the show, I wouldn''t consider it healthy to keep year round, and it would defiantly hinder any further muscle development. Remember the only thing your belly fat and abs have in common is location, other than that, they have nothing to do with one another, so don''t burn yourself out working your abs,when it''s your whole body that needs the workout and will produce the results you want.
Just start easy, give your body time to start providing you additional energy, keep learning more as you go, and before you know it, you''ll have the body you''ve always wanted, with the loads of extra benefits I pointed out.
- Well i think the best diet is one lemon after every meal it burns most of the fat you habe eaten and try to eat a looot of protein like the glair of eeg milk and meat and try too cook youre meals with margarin oil or margarin butter and try to go runing for about 30 minuts every morning for a reason mornings you burn more fat while running and if you want youre stomach extra flat go hard swiming classes it realy helps im a swimmer too i eat 6 meals a day and i never get fat and i have flat stoamash with six packs .
- To answer all of your questions accurately I would need to know much more about your current situation e.g your age, height and weight but i will give you a general answer to your questions.
1) To answer this question i would need to know what your current calorie intake is as well as your weight and age. For an 18 year old girl who weighs 120 pounds is 5 foot 3 and exercises 3 times per week her calorie intake should be around 1800 calories and to lose weight she would reduce this to about 1400. You can you this as a benchmark for your own intake
2)If you want to lose weight then exercise is a necessity, all of us should be exercising at least 3 times per week. The type of exercise you do depends on what sort of goals you have.
If you want to be more toned and have a good bikini bod you should do some cardio as well as sit ups squats and lunges, maybe buy a yoga or fitness dvd that you can work along to in your free time.
3) To keep the fat away you should avoid foods high in carbs, fats and sugars and have a high intake of protein and fruit and vegetables and drink about 2 liters of water per day. But remember that to be healthy you need to take everything in moderation and allow yourself a treat every so often.
4) To tell you anything else is to set yourself goals and record your progress to keep motivated. Avoid using a scale to measure progress as daily fluctuations can cause demotivation but instead take full body pictures and compare them over time. Only one last thing to say and that''s good luck. I hope you get the body you want
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