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2003/07/12, 10:57 AM
Read through the posts, lots of good info.
Basically it breaks down into this:
Do cardio three times a week (after lifting if on the same day) Stay in your target heart rate zone and don't overexert.
Lift weights three to four days a week. Beginners can get away with total body workouts, three days a week, with a day inbetween to rest and recover.
Pick a program from this site, print it out and take it to your gym.
Eat five to six small meals a day, each consisting of around 40g of lean protein (about one and a half small chicken breasts) (6 oz) , 2 cups fibrous vegetables, 1 cup brown rice, barley or oatmeal. (or find a shake with a good carb and protein ratio for two of the meals)
Drink a gallon of water a day, spread out through your day (don't guzzle).
Cut out sugar, alcohol and products made with white flour.
Be consistent, set mini-goals each week ('I will do cardio three times this week') they need to be attainable.
Keep it up, it takes time.
Look through the posts here for info and motivation, and most of all - enjoy the process!
Good Luck!
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Challenge + Consistency = Results
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