hello

[Layla]

i just realized that i gained 10 pounds...
i don't know how because lately ive been so busy
im 5'8 and i weight 155...i used to weight 145.
and i really want to lose 10-15 pounds

can you please give me tips on what to eat and how to exercize...
im on the dance team at school but i also just realized theres not that
much cardio work in that so i started walking and jogging today...

so please help me lose those 10 pounds lol
i'm really energetic and motivated to do what i can.

[Christopheel]

i just realized that i gained 10 pounds...
i don't know how because lately ive been so busy
im 5'8 and i weight 155...i used to weight 145.
and i really want to lose 10-15 pounds

can you please give me tips on what to eat and how to exercize...
im on the dance team at school but i also just realized theres not that
much cardio work in that so i started walking and jogging today...

so please help me lose those 10 pounds lol
i'm really energetic and motivated to do what i can.

First, diet :

eat every 3 hours

Breakfast as soon as you wake up, no shower or other things

Solid proteins at every meal,

add fruits to the first 3 meal and veggies to the others

Post workout, liquid protein (protein shake, whey proetin for exemple) and complex carbs that are absorbs fast if you can (like bread rice, oatmeal can do the job too)

Eat at least 35% of you dailies calories from healthy fats (olive oils, omega-3, every fats in fish, nuts, even natural peanut butter, from meat too)

Water, at least 2 liter a day, that will help you in your progress.

Never forget to rest !

For fat lost cut carbs not fats as energie sources

Training, I would sugest you to give a look at Chad Waterbury methods (search for it on www.t-nation.com) Do exactly what is write down there.

Any more question feel free to ask, I,ve surely forgot some few things and other people here will surely share theirs knowledge too !

If you want us to take a look at your diet just post it here.

[swanso5]

- you don't just gain 10pds
- have you been stressed from your busyness? stress raises a hormone called cortisol which makes you fat, hence why office workers doing long hrs are never in shape, cops etc too
- i responded to an earlier post of your with recommendations so i suggest taking another look at it
- increasing cardio will only put your body under more stress so you'd actually continue to go backwards

[Boss Man]

Cortisol normally adds Fat to the Midriff. Also it breaks down Proteins which isn't useful, so that could be why. Cortisol affecting the bodies ability to protect muscle, from interfered with or denatured Protein, causing Muscle Catabolism and contributing to Fat gains in the long-run.

So I'd have to concur. Stress may be a big factor in this.

[Christopheel]

Really ? Stress affect that much on your body, wow just wow ... so that means that every presentation that I had to do in class wasen't really good for me LOL

[Boss Man]

Well don't think if you're stressed for a few minutes you're going to get poor protein digestion, and a markedly fatter gut, as realistically Fat deposits from Cortisol, probably take quite some time to accumulate, probably months maybe years. I don't know of any exacting timeframes.

Frankly a few minutes here and there isn't going to realistically do that much bad to you, it's only if you spent much time in an environment daily, that was stressful that you'd probably get an issue.

[Christopheel]

feeew,

Our body as tons of way to break our work, compare to ways he has to help us lol ...

[swanso5]

the body wants to survive doing as little as it can so naturally we are "energy efficient' which is why things get easier the more we do them making progressive overload the most important principle there is...you might want to build giant arms but the body doesn't