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2003/07/16, 08:13 PM
From a previous post of mine... As far as weight loss goes, the concept is fairly simple.
1. Learning about healthy food and fitness.
2. Lowering total daily calorie intake but not going less than 2000 cal/day.
3. Taking in a good balance of protein, fats, and carbohydrates.
4. Taking in good, and complete sources of these nutrients.
5. Distributing the calories every two to four hours throughout the day so there is always nutrients in your system and your blood sugar level stays at a relatively normal rate. Reducing severity of highs and lows which make weightloss hard.
6. Weight trainging..build lean muscle that uses more calories even when your sleeping.
7. Cardio. provides a better means of burning calories and makes weight loss easier.
There are things that people have to overcome when trying to lose weight.
1. Cravings - blood sugar is out of wack ...your brain thinks you need it( you don't)
2. Overcoming mindless eating...sitting in front of a tv eating a bag of chips
3. Hiding yourself...being unhappy with one's self due to a belly hanging over a belt
4. Excuses...I tried before it won't work this time, I don't have the time, I just don't think I can do it
If a person really wants to lose weight they have to want it through and through. They need to educate themselves, learn what works for them. They need to be persistent, two pounds a week is all you should really lose, more than that you lose water, bone mass, and muscle mass. Work hard, be smart, and slowly but surely the new you will start to take shape
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If hard work and persistence were the keys to success, most people would opt to pick the lock.~Dick
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2003/07/18, 12:31 PM
Just going to copy and paste word for word what I was told when I started:
1. Eat every 2-3 hours, balanced meals of protein, carbs, fat. Exception: you don't necesarily have to eat carbs for your last meal or two of the day, you CAN just eat protein and fat. Unless it's post workout, then you NEED to eat some carbs.
2. Try to keep the protein intake in each of your meals consistent. Eat a minimum of your bodyweight in grams of protein, divided up equally into each of your meals.
3. Don't be afraid of fat, you NEED fat in order to BURN fat. You need to turn your body into a fat burning machine. In order to do this, you keep your carbs fairly low and your fat intake moderate. As in, the lower your carbs, the more fat you should be consuming.
4. Avoid sugars like the plague. Read your labels, avoid food with sugar listed in the ingredients.
5. Avoid processed foods, like those in boxes/packages and also anything made with white flour. White flour is overprocessed. Also anything that says, "enriched" avoid it as well.
6. Eat as close to nature as you can. In other words, the closer the food to how it occurs in nature, the better for you it is, and ESPECIALLY for fat burning.
7. Avoid starchy carbs like corn, bread, pasta.
8. For your last meal or two of the day, have only green veggies for your carbohydrates.
9. Last but not least, do NOT cut your calories too low. For starters I wouldn't even drop ANY calories. I would eat maintenance calories and just focus on cleaning up your diet and getting consistent with a good macronutrient ratio (protein, carbs, fat). Examples of good cutting ratios are: 40P/30C/30F, 40P/25C/35F, or 40P/20C/40F.
Here are some good choices for foods to eat, conducive to burning fat and/or staying lean. If the food you are eating is not on this list, I would question it.
PROTEINS
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Protein Powder
Egg Whites
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
Soy Burgers
Low-fat cottage cheese
SLOW BURNING/COMPLEX CARBS
Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney, lima)
Brown Rice
Multigrain Hot Cereal
100% Stoneground Whole Wheat Bread
FIBROUS CARBS
Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Okra
Spinach
Bell Peppers
Brussel Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Eggplant
Green or Red Pepper
Onions
Pumpkin
Garlic
Tomatoes
Zucchini
FRUIT
Apples
Grapefruit
Peaches
Strawberries
Blueberries
Raspberries
Lemons or Limes
HEALTHY FATS
Natural Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds)
Flaxseed Oil (flaxseeds)
BEVARAGES
Water
Crystal Light
Green Tea
Other Tea (without sugar)
Coffee (without sugar)
CONDIMENTS
Reduced Sodium Soy Sauce
Balsamic Vinegar
Salsa
Hot Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc )
Low Sodium beef or chicken broth
Plain or reduced sodium tomato sauce, puree, paste
Stevia (natural sweetener)
Splenda
GENERAL TRAINING GUIDELINES
1. Always start with big muscle groups first. Always do chest before triceps and shoulders, always do back before biceps.
2. Work each bodypart once per week with the exception of abs and calves, you can work them 2-3 times per week if you'd like.
3. For big muscle groups, generally do 3-4 exercises per part, 3-4 sets per exercise.
4. For smaller muscle groups, do 2-3 exercises per part, 2-3 sets per exercise.
5. Work each muscle group to failure on each set with the exception of warm-up sets. Pick a weight where you cannot physically lift it more than 12 reps. Lift the weight til you can't lift it anymore (for 12 reps or less).
6. Take 1-3 minutes rest between each set of 6-12 reps.
7. Make up your training split based on how many days per week you can go to the gym and how long you want to spend there. Personally, I wouldn't try to do more than 2 bodyparts per session if you can help it. Reason is cause it's very difficult to maintain your intensity for more than two bodyparts. If you are really giving it all you got, you'll find it quite difficult to still have the energy to train that third bodypart.
8. Never do cardio before lifting weights, ALWAYS do cardio AFTER weight training and PREFERABLY on a separate day altogether.
9. Don't overdo it on the cardio, cardio is WAY overrated in terms of burning fat. DIET and weight training (muscle) is what's gonna burn the fat for you. For starters, I'd only do cardio twice a week for no more than 30 min and I recommend high intensity interval training if you're up to it.
NOTE: If you are a total beginner and have not mastered the proper lifting techniques/forms yet, I would NOT advise starting with heavy weights but rather a weight you can lift in the 12-15 rep range until you have mastered the proper form, to avoid injury.
EXAMPLE OF A TRAINING SPLIT
Monday - back & abs
Tuesday - chest & shoulders
Wednesday - cardio
Thursday - legs, calves
Friday - arms
Saturday - off
Sunday - cardio
DISCLAIMER: Please take note that these guidelines are intended for BEGINNERS ONLY, those who are totally NEW at lifting and proper nutrition. This is intended just to be able to get them STARTED without overwhelming them with too much information all at once.
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~Jennifer
http://www.gwindalyn.com
If you dont stand for something, you will fall for anything.
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