What is a good workout plan to lose weight and get toned?
I am 5’4″ and I weigh about 125.
I am finally joining the gym again but I am at a loss as to where I should start. I am looking to drop about 15 pounds and tone up my stomach and thighs, and maybe my arms a bit.
Any specific tips?
weight loss cardiff answers:
Running in general
“A table, a chair, a bowl of fruit and a violin; what else does a man need to be happy?” Albert Einstein
The Einstein Diet…
Lemon water, with the lemons coming from freshly squeezed lemons, which will help detox the body of excess fat and toxins.
A variety of raw high carb/low fat fruit (do not juice or blend, because chewing properly is important for digestion due to amylase).
Must have green grapes and ambrosia apples 24/7.
Vegetables/legumes are 2nd best, but may be needed due to finance or type 1 diabetes, in which case, I’d suggest getting a variety of salad recipes.
Sprouted grains are 3rd best, but may be needed due to finance.
*No meat and no cheese is a must, but if a person has trouble with not eating meat: shrimp/prawns, lobster & crab are the easiest meats to digest.
*Proper sleep, hydration, fresh air 24/7, eating sufficient carbs, and cardio (at least walking) is a must.
Putting on excess weight takes time, as does losing excess weight
How long will it take me to lose 80 pounds?
I am a 16 year old 5ft 4in female that is 208lbs. I’ve always been a big girl my whole life but decided its time for a change. Since feb 2nd, I have been working out 6 times a week jogging/walking for 1 hr & 20 min on the bike. I no longer eat meat unless its chicken strips similar to the subway kind. I usually have a weight loss shake for breakfast, a fiber bar or bagel for lunch, salad for dinner(sometimes subway salad with no/minimal dressing) and the rest of the day I eat banana’s, grapes, cashews coming up to about 1000-1200 calories a day. I know that’s too little but I’m tired of being called fat. When do you think I’ll loose my weight by? Or at least slim down some
weight loss cardiff answers:
Okay, to get into shape , speed up your metabolism, rid yourself of excess fat and lose weight ,,,,,do as follows:
Stop drinking & smoking (if you do this regularly)
eat fruits & vegetables all you can (buy a slow cooker /food steamer & rice/pasta cooker to make it easy on you)…(vegetables might not seem “tasty”, like junk foods,, but can be as you aquire your taste to them..and are loaded with energy and nutrients)…avoid all junk food, cokes, sweets, etc…and drink mainly water (green tea , juice & milk being the other options you drink). If you eat meat ,,use only steamed, baking or grilled methods for preparing fish or chicken.
Also, do an hour of walking each day at least. Or some type of excercise.
* you should lose about 10 lbs per month
** for a very healthy “snack”..learn how to make “huumus” (look online for very easy recipe)..it fills you up and is very low in calories and is very tasty.
How much cardio do I need to lose weight?
How many hours of cardio per week do I need to do to lose weight?
I am actually doing 50 minutes of cardio 3 times per week, is that enough?
weight loss cardiff answers:
None. Any exercise will burn calories but no exercise will burn fat unless your diet allows it. You can burn fat in your sleep or you can run all day and never burn any fat. It all depends on your diet.
Fat loss is determined by calorie control, not by exercise. Good exercises for burning calories are walking, running, biking, swimming, and ANY other physical activity which makes you move a lot of weight for a long time. But NO exercise is good for burning fat if you eat too many calories because you can always eat more calories than you can burn.
Too many people waste energy and time because they do not understand this one simple point. The result is too often giving up in frustration, disuse of gym memberships they continue to pay for, and many other unnecessary problems not the least of which is a lack of success.
Cardio is not for fat loss. It’s for maintaining cardio-vascular fitness. If you want to burn fat, just learn how to eat right and control your body composition with portion size.
Here is how we should all eat according to the US National Institute of Health who are among the best health professionals in the world and the people doctors listen to in the US.
Eat varied, wholesome, and high quality foods such that your daily caloric intake is about equal to your daily caloric burn while keeping your macro nutrient ratios at about 55/25/20 (%calories from carbs/fats/protein). Only slight changes should be made in the macro nutrient ratios to accommodate the extreme demands of special activities such as extreme athletics or inactivity due to illness.
Note: Here are the details in case you’re interested:
You get to make the food choices (no supplements without a doctor’s recommendation) based on your location, culture, available foods, personal preferences, personal resources, food allergies, etc. However, the words “varied”, “wholesome”, and “high quality” are important. And, you should consume your food in 4-6 daily meals with healthy snacks between such that you’re nourishing yourself every two hours when awake.
VARIED means a variety of foods including fruits, dairy, meats, vegetables, grains, nuts, etc.
WHOLESOME means as unprocessed, unrefined, nutritious as is practical.
HIGH QUALITY means using the best ingredients, the least contaminants or fillers or unnecessary chemicals, etc.
•FAT LOSS: If you want to lose fat, simply adjust your portion size (the amount you take in at meals and snacks) down such that your daily caloric intake is about equal to your BMR. If you eat your BMR in calories daily, you will have plenty of nutrition and food choices and all of your activity will go toward burning fat. Most people can lose one pound per week averaged over the term of the diet by eating their BMR. You can calculate your BMR here —> http://www.calculator.net/bmr-calculator.html
Nutrient tracking is necessary to ensure you have the optimal caloric intake and macro nutrient balance. For most people, tracking is only required for fat loss because of the difficulty in cutting intake and nutrients while maintaining digestive and appetite satisfaction. Tracking makes it necessary to read labels, look up food nutrients, record data, plan meals and recipes, etc. And, as annoying as it may be to have to track, it is easier to do today than ever before with the help of website such as My Fitness Pal —> http://www.myfitnesspal.com . And, once the fat loss dieter reaches goal weight, tracking my be discontinued. Here’s my tracking as an example –> http://www.myfitnesspal.com/food/diary/clickmaster . Tracking will also force you to make good food choices because bad ones will either drive your caloric intake over the limit or create periods of hunger in waking hours. Ideally you want all your hunger to be while you’re sleeping.
CHEATS – Another benefit of tracking is planning “cheats”. “Cheats” are great because they ensure you can stay on track but still enjoy some of your birthday cake or have that pizza to celebrate a holiday of decadence. “Cheating” is important because there’s more to life than just dieting.
BANKS – You can also “bank” calories simply by adding up all the calories you’ve saved by eating below your limit over the past week and then indulging yourself by that much excess without interfering with your fat loss. It’s like putting calories in the bank for use at the end of the week. Cool huh?
I can’t stress the importance of tracking enough. Trying to control your body composition without tracking is like driving blindfolded. You know where you want to go but you can’t see the hazards so you will eventually run into trouble.
Good luck and good health!!
PS: Here are some good websites you may find useful.
• A MUST FOR DIETERS http://www.freedieting.com/
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