Do you have any ideas for good exercises to do or healthy meal ideas?! My friend is trying to loose weight and I thought I would try to help her, but I kind of need some ideas! How to help motivate her? Healthy meal ideas? Good exercise ideas?
Thanks! :)
Lose Weight Fast - Don''t Its Unhealthy!
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A good diet/exercise plan would be:
Breakfast: Cook 9-grain cereal (from health food store) in water with rolled oats and wheat bran. Make a big pot of it on weekends and scoop out 1/2 cup each morning and nuke it for a minute. Add low fat milk or yogurt, banana, walnuts and berries. Drink hot Ovaltine. Breakfast should be your largest meal of the day to raise blood sugar level which falls during the night.
Lunch: Egg, tuna or turkey ½ sandwich on whole grain bread with bean or alfalfa sprouts and yogurt w/fruit. If you had meat loaf for dinner, bring a meat loaf sandwich on whole grain bread (NO mayo). On cold days, a squatty thermos of hot chili, split peas with ham, or beef stew.
Snacks: Fresh (not canned) fruit: banana, orange, apple, kiwi, grapes, peach, nectarine, cherries, pineapple. No chips and nothing ever from a vending machine.
Dinner: salad with white meat chicken and fresh (not canned) veggies: tomatoes, 2 kinds of lettuce, 2 kinds of shredded cabbage, shredded or sliced carrots, alfalfa or bean sprouts, zucchini, green or red peppers, hard boiled eggs, brussels sprouts, broccoli, cauliflower, tofu, cottage cheese...Instead of dressing, squeeze 1/4 tomato over it.
Or homemade bean/vegetable soups; great way to recycle leftovers.
Or grilled fish with steamed veggies.
Or omelet: In blender, whip together eggs, tofu, cottage cheese, onions, garlic powder. Cook with mushrooms, chopped tomatoes and green or red peppers.
Foods to avoid: junk food, fast foods, pastries, desserts, sugar, salty foods, syrup (even canned fruit in syrup), peanut butter, fat/grease (pork, wieners, chops, bacon, salami, pizza, chips, fries), pasta, potatoes, white bread, rice, canned veggies, ice cream, soda, chips. And of course no tobacco or alcohol in any form. Both of those add wrinkles and destroy your brain. No oil except olive and mac nut. Coffee also rots your brain.
To keep your skin clear, drink water. Veg. juice is good too. But not canned juice (too much sugar.)
Join a gym; they have all the equipment and staff to show you how to use it to get the look you want to achieve. Much cheaper than buying your own equipment. Go hiking, biking, jogging, bowling, swimming, rowing...play tennis, badminton, volleyball, soccer..
If you lack energy to exercise, take Super B complex.
To lose weight, try an appetite suppressant.
- It''s really not as complex as you might think. Seriously. Eat REAL food...eat SIMPLE. You don''t have to follow a crazy strict diet. Eat to your needs. A little tip....if it has a food label with ingredients, it isn''t real food. Fruits don''t have that...vegetables don''t have that...chicken doesn''t have that...you get the idea
As far as exercises go, I know that you say you want to focus on loosing the weight first and getting the muscles later...but they are one in the same. Muscle mass burns fat. The more muscle you build the more fat you will burn. So what I am telling you is that you need to lift and lift HEAVY. You need to lift weights that challenge your body. If it doesn''t challenge you, it doesn''t change you. Yes, you will want to do cardio as well to get your heart rate up and help you burn those calories and fat as well. But TRUST ME when I say you want to incorporate the weights...probably focus on them even more than the cardio. - Tell her to check out marksdailyapple.com''s how to succeed with the primal blueprint article and to find recipes on chow and dessert stalker. That or to google paleo/primal versions of her favorite foods. She will drop weight quickly like that and maintain without feeling deprived.
