To my people that are obsessed with working out. Any tips?

[NaturalPoet]

So, me and two of my friends plan to workout over this beautiful upcoming/already here, summer. I am not sure exactly where they plan and hope on seeing the most results occur, but mines is the core. Sooo, any great core workouts you know of? How many sets should I do? For how long should I do it? And how frequently throughout the week?

Note: Sometimes when I am pissed, I tend to eat. (and I get pissed daily) buuut I wouldn't exactly classify myself as a binge eater or other times, I just don't eat after like lunch. Basically I am asking does anyone know how I can get my eating routines in order?

[J0hnyBravo]

A Healthy body is like a tripod stand Good Training, Good healthy Diet & Good Sleep is extremely important.
First thing you need to do is to Measure your Body fat %. Measure your weight in lbs.

Body Fat % = F
Weight in lbs = W

Now, the key her is we need not to loose weight, we need to loose the fat.

So Your total fat = W x F/100 = TF
1gram of fat = 9 cal
so 1 lb of fat = 453.592 x 9 = 4082.328 Cal.
Now to loose 1lb of fat you need to burn 4082.328 Cal.

But we need to make sure that we are loosing fat & not the muscle. So to make sure that we need to plan our diet in such way.

Now, Calories needed to maintain a certain weight you need to multiply your weight by 15 = W x 15 = 15W Cal.

Suppose You weigh 80 Kgs = 176 lbs
So your maintenance calories are = 15 x 176 = 2640 Cal.

Now with Weight Training & Cardio you will be burning a lot of Calories within the gym & out of the gym.

Let's just say you burn 200 Cal in the gym in one session of Weight Training & Cardio.

So, in one day if you Burn 200 Cal.in the gym, it will take you 20 days to loose 1 lb.

Now we add Diet in the picture:

We feed your muscles with right amount of Protein Carbs & Fats.

Your Maintenance Calories. = 15W ( we considered 176 lbs & maintenance Cal 2640)

Now if we cut down on our calorie intake by 500 Cal per day = 15W - 500 = 2640 - 500 = 2140 Cal per day
By cutting down on this We made sure we loose 500 x 7 = 3500 Cal only with Diet without even working out.
Now with that additional 200 Cal we burning in the Gym makes it 700 x 7 = 4900 Cal Burnt per week which is greater than that required for loosing 1 lb of weight.

Now divide your Cutdown Calories them in the Macros of 40:40:20 ratio.

40% of your calories should come from Carbs = (15W-500) x 40/100 = 2140 x 40/100 = 856 Cal
40% from Protein = (15W - 500) x 40/100 = 2140 x 40/100 = 856 Cal
20% from Health Fat = (15W - 500) x 20/100 = 2140 x 20/100 = 428 Cal.

To Be Continued...

[brandon8899]

We'll if you really want to lean out and get your abs to show you need to diet correctly. Stick to a relatively low carb diet. Don't cancel carbs completely just back off of them. Eat more healthier and slow digesting carbs like brown rice as opposed to white rice.
As far as ab exercises keep it simple.. Sit ups, crunches, and what not. Go to YouTube and search for women's fitness channels I know there are tons of them!! Good luck and work hard for that body girl!!

[GoldCobra]

Use bodybuilding.com