Hey guys, i was wondering if you can give some advices how to get lean??? I mean you know, i wanna shape up .. What are the exercises that I can possibly do without going to the gym. Legs exercise to get firm legs, arms exercise to get firm arms & of course….a flat & firm stomach…Help please!!thanks!!by the way i weigh bet 130 – 140 lbs 5 flat. I walk a lot…thanks guys!
I’d start by cutting sugar, excess carbs and fat from your diet. By excess carbs, I mean white bread and the like. Acceptable carbs would be whole grain rice, whole grain pasta or whole grain bread. Stay at 100g of carbs or less a day. For protein, eat canned tuna in water and don’t go adding a bunch of mayo to it! Also, grilled chicken is a staple of a fat cutter’s diet. Get yourself a food scale to measure out your servings and stay around 1800 calories a day. Exercise wise….. Interval training is boss at cutting fat. Try sprinting for 30 seconds, then briskly walking or jogging for 1 minute and repeat until you hit the 30 minute mark, increasing time weekly. Consider buying an exercise ball and put it to lots of use. Get yourself up to 400 push ups and sit ups daily and make it a point to do them as soon as you wake up and roll out of bed. When you run, don’t do it on flat land. Try doing sprints uphill, downhill, sideways…..just not flat. For your abs…..diet is key. Without proper diet, you will not lose fat around your stomach. Ab exercises should include crunches on the ground and on an exercise ball, flutter kicks, leg lifts, reverse crunches, lying bicycles and things of that nature. Drink 1-2 gallons of water a day. Yes, that really said gallons. Water will help flush the toxins and fat cells. Good luck in your quest to firm up!
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Here’s some weight loss tip’s:
– Exercise 6 to 7 days a week.
– And try to break your workout into two different sessions, this gives your metabolism a jolt.
– Drink 6 to 8 cups of water a day. And try to drink ice cold water, it burns more calories.
– Take enough vitamins, especially ones that promote weight loss (such as 1800 mg. of Fish Oil, Vitamin B Complex, Co-enzyme Q-10, ect. Do your research).
– Drink green tea or take green tea pills ( it’s been shown to speed up your metabolism).
– For your metabolism’s sake, eat within 1 hour of waking up and don’t eat 3 hours before you go to bed.
– Try a vegan or vegetarian diet (it worked for me :D).
– Drink 12 oz. of warm lemon water (use the juice of 1/2 a lemon) with a little sea salt every morning. This will detoxify your body and make your skin look amazing.
– Or, if giving up meat just isn’t your thing, just count calories. Try to have around 1200 a day.
– Try to avoid white, bleached, or enriched flour.
– Stay away from high fructose corn syrup and hydrogenated oils.
– Eat every 2 to 4 hours to keep your metabolism going.
– Eat 5 to 6 small meals a day to keep your metabolism up.
– Try to get 6 to 8 hours of sleep. When your body is deprived of sleep your appiteite increases by 15%.
– Sugar and artificial sweeteners are the devil. If you have a sweet tooth, grab some fruit.
– Avoid all junk food, fast food, and fried food.
– Try only drinking water, tea, and black coffee. There are so many hidden calories in drinks.
– Eat whole grain foods and healthy fats (like olives, avacados, nuts, ect) and stay away from refined or "bad" carbs.
References :
I’d start by cutting sugar, excess carbs and fat from your diet. By excess carbs, I mean white bread and the like. Acceptable carbs would be whole grain rice, whole grain pasta or whole grain bread. Stay at 100g of carbs or less a day. For protein, eat canned tuna in water and don’t go adding a bunch of mayo to it! Also, grilled chicken is a staple of a fat cutter’s diet. Get yourself a food scale to measure out your servings and stay around 1800 calories a day. Exercise wise….. Interval training is boss at cutting fat. Try sprinting for 30 seconds, then briskly walking or jogging for 1 minute and repeat until you hit the 30 minute mark, increasing time weekly. Consider buying an exercise ball and put it to lots of use. Get yourself up to 400 push ups and sit ups daily and make it a point to do them as soon as you wake up and roll out of bed. When you run, don’t do it on flat land. Try doing sprints uphill, downhill, sideways…..just not flat. For your abs…..diet is key. Without proper diet, you will not lose fat around your stomach. Ab exercises should include crunches on the ground and on an exercise ball, flutter kicks, leg lifts, reverse crunches, lying bicycles and things of that nature. Drink 1-2 gallons of water a day. Yes, that really said gallons. Water will help flush the toxins and fat cells. Good luck in your quest to firm up!
References :
I found this really quick workout that only takes 9 minutes a day. You don’t need any equipment and you can really feel (and see) the results. When you have a minute or two check out http://www.combatendurancefitness.com. The site leaves a little to be desired, but the DVD workout is good.
References :
digital kitchen scales are the stuff that i always use on my kitchen when i weight things -“,
`’~ I am really thankful to this topic because it really gives great information ~::