Summer is vastly approaching and it's time to shed that fat you've got stored up from winter! Want to look fabulous in that bikini, ladies or pair of trunks, dudes? Whether you're looking to tone up or just starting out, practicing good and lasting eating habits and exercise behaviors, then this article could be of use to you. I myself have seen GREAT improvements and I've been working out at the gym for a little over 3 weeks now, 4-5x a week for 1.5-2 hours a session. So I know this works!
"Diet"
I eat healthier, plain and simple. I put "diet" in quote because it's not about a temporary, radical effort to lose X pounds, it's about making healthier options and eating better overall. It's about a lifestyle change.
Breakfast = Eggs with a thin bagel OR Kashi cereal with 2% milk and nonfat yogurt OR Kashi ceral with 2% milk and a banana or an orange
Lunch = Tuna melt on rye OR grilled chicken on rye with fresh-cut veggies
Dinner = Spring mix salad with fresh cut veggies, light Italian dressing OR a Lean Cuisine, Michelina's TV Dinner
Snacks = 1 midday Special K bar OR a few Sun Chips OR some pretzels OR nonfat yogurt OR 1, 100 calorie pack snack then another 1 of those options for a snack later in the evening
I allow myself one treat or cheat meal a week. I'll eat something bad for me at a restaurant for my dinner OR drink some alcohol if I party OR eat dessert. Once and that's it!
I put an emphasis on strength and weight training with a bit of cardio to jumpstart my heart so I have energy for my workout. If you are really out of shape and overweight, you may want to start with more and less intense cardio.
I start with 15-20 minutes of cardio on the elliptical or treadmill doing interval training of levels 1, 4, 6. Then I'll adjust the speed to 10 on the elliptical and 7.1 on the treadmill and all out run for 30 seconds, then speed walk/jog for 2 minutes then repeat for the entire 15-20 minute duration.
Then I move onto arms, I use 10 pound free weights and do 50 lateral raises and 50 bicep curls.
Then I do leg curls on weight 4 and leg presses on weight 7, 50 of each.
Then I do abs, 100 regular crunches with my knees perpendicular and ankles crossed then 100 leaning very far back with a 10 pound medicine ball close to my chest, rotating my abs left and right.
Then I do planks, holding for 30 seconds, and 10 of those.
Then I do push-ups and sit-ups, 25 push-ups and 30 sit-ups.
Then I do squats with 12 pound free weights at my sides in each hand, with my back against the wall for 30 seconds, 10 of those.
Then I do walking squats and lunges, like 50 of those with the 12 pound free weights.
Good luck! Obviously what works for me might not work for you but it should give you a jumping off point or a comparison. And this would be more oriented towards females because I am a female and our bodies respond the same compared to a male who has more testosterone and needs more protein, etc.
Disclaimer: I am NOT a professional nutritionist or fitness guru. Please consult a doctor before you start any extreme diet or exercise for your own health.
"Diet"
I eat healthier, plain and simple. I put "diet" in quote because it's not about a temporary, radical effort to lose X pounds, it's about making healthier options and eating better overall. It's about a lifestyle change.
Breakfast = Eggs with a thin bagel OR Kashi cereal with 2% milk and nonfat yogurt OR Kashi ceral with 2% milk and a banana or an orange
Lunch = Tuna melt on rye OR grilled chicken on rye with fresh-cut veggies
Dinner = Spring mix salad with fresh cut veggies, light Italian dressing OR a Lean Cuisine, Michelina's TV Dinner
Snacks = 1 midday Special K bar OR a few Sun Chips OR some pretzels OR nonfat yogurt OR 1, 100 calorie pack snack then another 1 of those options for a snack later in the evening
I allow myself one treat or cheat meal a week. I'll eat something bad for me at a restaurant for my dinner OR drink some alcohol if I party OR eat dessert. Once and that's it!
"It's about making healthier options and eating better overall. It's about a lifestyle change!"Exercise
I put an emphasis on strength and weight training with a bit of cardio to jumpstart my heart so I have energy for my workout. If you are really out of shape and overweight, you may want to start with more and less intense cardio.
I start with 15-20 minutes of cardio on the elliptical or treadmill doing interval training of levels 1, 4, 6. Then I'll adjust the speed to 10 on the elliptical and 7.1 on the treadmill and all out run for 30 seconds, then speed walk/jog for 2 minutes then repeat for the entire 15-20 minute duration.
Then I move onto arms, I use 10 pound free weights and do 50 lateral raises and 50 bicep curls.
Then I do leg curls on weight 4 and leg presses on weight 7, 50 of each.
Then I do abs, 100 regular crunches with my knees perpendicular and ankles crossed then 100 leaning very far back with a 10 pound medicine ball close to my chest, rotating my abs left and right.
Then I do planks, holding for 30 seconds, and 10 of those.
Then I do push-ups and sit-ups, 25 push-ups and 30 sit-ups.
Then I do squats with 12 pound free weights at my sides in each hand, with my back against the wall for 30 seconds, 10 of those.
Then I do walking squats and lunges, like 50 of those with the 12 pound free weights.
Good luck! Obviously what works for me might not work for you but it should give you a jumping off point or a comparison. And this would be more oriented towards females because I am a female and our bodies respond the same compared to a male who has more testosterone and needs more protein, etc.
Disclaimer: I am NOT a professional nutritionist or fitness guru. Please consult a doctor before you start any extreme diet or exercise for your own health.
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