just to show you what i need to work on
Need alot of help
Moderators: Boss Man, cassiegose
-
Dreamer1992
- STARTING OUT
- Posts: 3
- Joined: Sat Nov 22, 2008 5:42 pm
Need alot of help
Hey! I was hoping i would find a forum like this...i really need help, i want to better life, i want to be able to look good, i want to be healthy, i don't want to stick out as fat anymore...i just don't know where to start...that's where i need help...really sorry but i was wondering if i could get guidance on where to start, what to do and everything like that...eating plans/exercise routines/everything...sorry again...i'm almost 17, 5'4'', 195, wanting to go down to 150....i'm actually not worried about weight, mostly just fat loss...cause i got a little bit of muscle and to understanding, it weighs more than fat...i'm willing to put in the work and time, i just need informational help...thanks
just to show you what i need to work on
just to show you what i need to work on
Have you established how much time you can spend on exercising and when you are going to do it?
The hucksters selling equipment will say, "Use our equipment and with just 30 minutes per day you will get terrific results..."
The key phrase is "30 minutes per day".
Can you schedule 30, 45 or 60 minutes per day 4, 5, or 6 days per week?
What time each day? What days each week?
That is the commitment. You need to set that time aside with out exceptions for your exercises.
Come back with the commitment and we'll come back with some more information.
The hucksters selling equipment will say, "Use our equipment and with just 30 minutes per day you will get terrific results..."
The key phrase is "30 minutes per day".
Can you schedule 30, 45 or 60 minutes per day 4, 5, or 6 days per week?
What time each day? What days each week?
That is the commitment. You need to set that time aside with out exceptions for your exercises.
Come back with the commitment and we'll come back with some more information.
-
Dreamer1992
- STARTING OUT
- Posts: 3
- Joined: Sat Nov 22, 2008 5:42 pm
Yeah I can stay after school for about an hour everyday and work out in the weight room. I can definately give up 30 min - an hour every day. I don't have access to weight equipment at home, i only have a treadmill, and i don't have a gym membership nor can i get one right now due to school, really busy there...the only access i have is weight room after schoolPackard wrote:Have you established how much time you can spend on exercising and when you are going to do it?
The hucksters selling equipment will say, "Use our equipment and with just 30 minutes per day you will get terrific results..."
The key phrase is "30 minutes per day".
Can you schedule 30, 45 or 60 minutes per day 4, 5, or 6 days per week?
What time each day? What days each week?
That is the commitment. You need to set that time aside with out exceptions for your exercises.
Come back with the commitment and we'll come back with some more information.
-
cassiegose
- VETERAN
- Posts: 2525
- Joined: Fri May 09, 2008 6:06 pm
- Location: Prineville Oregon
You mentioned that you need help.... What kind of questions do you have? Its easier to help you along if you post specific questions that can be answered.
Just to provide some basic info.....
In order to lose weight the two key ingredients are diet and exercise. For diet, you want to eat lots of lean proteins, veggies, fruits, whole grains, and healthy fats. Examples of each include:
Lean proteins: lean chicken breast, lean red meats, lean cuts of pork, low fat cheese, fish, and eggs(eggwhites)
Veggies: brocolli, spinach, asparagus, green beans, peppers (which are actually a fruit but are often classified as veggies), mushrooms, carrots, etc
Fruits: I'm going to assume you know the examples of fruits
Whole grains: whole wheat bread, quinoe, whole wheat couscous, brown rice, oatmeal, barley, etc
Healthy fats: avacado, flaxseed, olive oil, nuts/seeds/nutbutter, coconut oil
As is says in the sticky, you'll want to eat every 2-3 hours beginning with the first meal as soon as you wake up. You'll want to eat a protein with every meal and eat the majority of your carbs earlier in the day.
For your workouts, you'll probably benefit greatly by sticking to mostly bodyweight exercises to start out with. Great body weight exercises include pushups, lunges, squats, pull ups, dips, and inverted rows. The great thing about these exercises is that you can do them without any equipment. You'll want to do some kind of weight routine 3 days a week (preferrably every other day if possible, like MON/WED/FRI) then do cardio 2-3 days a week with 1 or 2 days off (making sure youre not taking those days off back to back). On the weight days I also like to incorporate some plyometrics in routine to help with fat loss. Plyometric exercises include jumping rope, box hops, jumping jacks, burpees, and stair climbers.
So your week might look like this for workouts:
Monday: total body weight routine with plyometrics between sets
Tues: high intensity cardio (intervals, stair repeats, fartleks)
Wedsday: total body weight routine with plyometrics between sets
Thursday: high intensity cardio
Friday: total body weight routine with plyometrics between sets
Saturday: cardio (I usually do hiking, kayaking, jogging, rollerblading or something on this day)
Sunday: off
If you're going to take two days off a week I would take off every 3 days so it would be something like:
Day one: weights
Day two: HIIT
Day three: weights
Day four: off
Day five: HIIT
Day six: weights
Day seven: HIIT
and so on...
Does this all make sense? Sorry for the long post... Just thought that might help get you started.
Please feel free to ask more questions if you have any!
Hope this helps.... :)
Just to provide some basic info.....
In order to lose weight the two key ingredients are diet and exercise. For diet, you want to eat lots of lean proteins, veggies, fruits, whole grains, and healthy fats. Examples of each include:
Lean proteins: lean chicken breast, lean red meats, lean cuts of pork, low fat cheese, fish, and eggs(eggwhites)
Veggies: brocolli, spinach, asparagus, green beans, peppers (which are actually a fruit but are often classified as veggies), mushrooms, carrots, etc
Fruits: I'm going to assume you know the examples of fruits
Whole grains: whole wheat bread, quinoe, whole wheat couscous, brown rice, oatmeal, barley, etc
Healthy fats: avacado, flaxseed, olive oil, nuts/seeds/nutbutter, coconut oil
As is says in the sticky, you'll want to eat every 2-3 hours beginning with the first meal as soon as you wake up. You'll want to eat a protein with every meal and eat the majority of your carbs earlier in the day.
For your workouts, you'll probably benefit greatly by sticking to mostly bodyweight exercises to start out with. Great body weight exercises include pushups, lunges, squats, pull ups, dips, and inverted rows. The great thing about these exercises is that you can do them without any equipment. You'll want to do some kind of weight routine 3 days a week (preferrably every other day if possible, like MON/WED/FRI) then do cardio 2-3 days a week with 1 or 2 days off (making sure youre not taking those days off back to back). On the weight days I also like to incorporate some plyometrics in routine to help with fat loss. Plyometric exercises include jumping rope, box hops, jumping jacks, burpees, and stair climbers.
So your week might look like this for workouts:
Monday: total body weight routine with plyometrics between sets
Tues: high intensity cardio (intervals, stair repeats, fartleks)
Wedsday: total body weight routine with plyometrics between sets
Thursday: high intensity cardio
Friday: total body weight routine with plyometrics between sets
Saturday: cardio (I usually do hiking, kayaking, jogging, rollerblading or something on this day)
Sunday: off
If you're going to take two days off a week I would take off every 3 days so it would be something like:
Day one: weights
Day two: HIIT
Day three: weights
Day four: off
Day five: HIIT
Day six: weights
Day seven: HIIT
and so on...
Does this all make sense? Sorry for the long post... Just thought that might help get you started.
Please feel free to ask more questions if you have any!
Hope this helps.... :)
-
Dreamer1992
- STARTING OUT
- Posts: 3
- Joined: Sat Nov 22, 2008 5:42 pm
nah its easy. i eat in class. pack some fruits and eat it at school. or some organic/natural protein bars. they're quite hard to find but you can stick to fruits or some nuts.Dreamer1992 wrote:Thanks, Yeah you make sense. One problem is, i can't exactly eat 5-6 meals like i want due to school...what do i do now?
-
cassiegose
- VETERAN
- Posts: 2525
- Joined: Fri May 09, 2008 6:06 pm
- Location: Prineville Oregon
Hi there!
Eating 5 to 6 meals a day is easy if you put your mind to it. I used to keep food in locker or backpack and just grab a quick bite between classes.... Or excuse yourself to go to the bathroom and run to your locker during class and eat a quick meal. Great options are sliced lunch meat (try to find some that is lower in sodium as some have a ton of salt in them), a can of tuna (although not every day), low fat cheese sticks, apple or veggie slices (cut before hand and keep in a plastic bag), a sandwhich (cut in half if necessary and save the rest for later).
If you think you can do it you will. Just put your mind to it and figure out how to make it work. You could eat one meal as soon as you wake up, then another 2-3 hours later then eat lunch then another meal 2-3 hours after that then dinner then another meal before bed if you're still hungry.
You can do this!
Please feel free to ask as more questions if you have any!
Good luck!
Cassie :)
Eating 5 to 6 meals a day is easy if you put your mind to it. I used to keep food in locker or backpack and just grab a quick bite between classes.... Or excuse yourself to go to the bathroom and run to your locker during class and eat a quick meal. Great options are sliced lunch meat (try to find some that is lower in sodium as some have a ton of salt in them), a can of tuna (although not every day), low fat cheese sticks, apple or veggie slices (cut before hand and keep in a plastic bag), a sandwhich (cut in half if necessary and save the rest for later).
If you think you can do it you will. Just put your mind to it and figure out how to make it work. You could eat one meal as soon as you wake up, then another 2-3 hours later then eat lunch then another meal 2-3 hours after that then dinner then another meal before bed if you're still hungry.
You can do this!
Please feel free to ask as more questions if you have any!
Good luck!
Cassie :)
what about walking from one class to the next? You got about 10 minutes to eat and walk. A meal is everytime you eat. Start thinking that way and it will help.
The average sandwich
2 pc whole grain bread
2 pc lunch meat
1 pc low fat cheese
mustard
about 200-250 calories (maybe a bit higher depending on brands and type of meat/cheese)
add half an apple or a banana and you got a great meal (eat fruit first).
cheers
The average sandwich
2 pc whole grain bread
2 pc lunch meat
1 pc low fat cheese
mustard
about 200-250 calories (maybe a bit higher depending on brands and type of meat/cheese)
add half an apple or a banana and you got a great meal (eat fruit first).
cheers