weight loss and excercises
- Thread starter Cozmo
- Start date
Andru1313
New member
Well If can offer any advice it would be diet diet diet. If you are looking to loose weight start with a good diet.
What worked for me (lost 50 pounds and shredded now)
Cut out sugar
Lowered carbs(eat good carbs like whole wheat or stone ground wheat).
High Protien
Eat 5 times a day.
Work out 4 times a week.
If you want specifics let me know. My wife and I eat the same way now so I lost 5 inches off my waist and she lost 3 dress sizes so I have done this now for over 6mnths and have kept it off. good luck
What worked for me (lost 50 pounds and shredded now)
Cut out sugar
Lowered carbs(eat good carbs like whole wheat or stone ground wheat).
High Protien
Eat 5 times a day.
Work out 4 times a week.
If you want specifics let me know. My wife and I eat the same way now so I lost 5 inches off my waist and she lost 3 dress sizes so I have done this now for over 6mnths and have kept it off. good luck
Prana
New member
I would agree with Andru. If she really wants to get in shape, first she needs to be committed. Sounds like she's not that active right? Does she have a gym membership? If she does, 3-4 days a week of cardio and a good diet would help her lose body fat.
Start slow and when she feels comfortable, add in weights if she wants, or add them in right away (which would be best). Ask the staff at the gym for assistance with excersises and to make her a plan.
It all depends on her goals really and how bad she wants it!!
Start slow and when she feels comfortable, add in weights if she wants, or add them in right away (which would be best). Ask the staff at the gym for assistance with excersises and to make her a plan.
It all depends on her goals really and how bad she wants it!!
Prana
New member
Her Diet
SHe should eat frequent small meals, 5 / day would be fine. this is to increase her metabolism.
In every meal, she should have a protein source. Protein is found in mostly meat and eggs, eat lean meat and limit egg YOLKS > protein builds muscle
Limit carbs depending on her activity level, if shes becomming very active, she'll need more. Don't eat carbs at night unless she is training at night. / this is because carbs are sugar and if not used are stored as fat
Limit fat . for obvious reasons. However EFA's are good fats and are needed. Incorporate EFAs (omega 3 and 6) into diet. Sources are flax oil, udos, some nuts. fish... etc.
there is tons of this info all over the boards from persons that know a hell of a lot more than me about diet!! so look around and you'll get the drift
Good luck
SHe should eat frequent small meals, 5 / day would be fine. this is to increase her metabolism.
In every meal, she should have a protein source. Protein is found in mostly meat and eggs, eat lean meat and limit egg YOLKS > protein builds muscle
Limit carbs depending on her activity level, if shes becomming very active, she'll need more. Don't eat carbs at night unless she is training at night. / this is because carbs are sugar and if not used are stored as fat
Limit fat . for obvious reasons. However EFA's are good fats and are needed. Incorporate EFAs (omega 3 and 6) into diet. Sources are flax oil, udos, some nuts. fish... etc.
there is tons of this info all over the boards from persons that know a hell of a lot more than me about diet!! so look around and you'll get the drift
Good luck
Injectyourspinach
New member
As far as diet, Andru's advice is a good start. I'd advise even eating 6 times a day though. And the bulk of her protein should come from whole-foods and protein powders such as Casein and Milk Isolate as they give greater senses of fullness longer and have longer-lasting anti-catabolic effects (which is what you want if you want firming as opposed to merely "weight loss").
Her training should focus on developing the intermuscular groove for the big compound movements such as Squats (eventually full hamstrings-to-calves depth while maintaining a straight back), Deadlifts, Chin-Ups, Supported Dumbell or Reverse-Grip Barbell Rows, Dumbell Bench Press, Dumbell Overhead Press, a standing or bent-waist calf movement, and an ab movement (preferably one that can involve adding weight). Short rests between sets and cycling exercises in a circuit fashion can help to facilitate increased calorie burning. Although hard interval training is preferable, light to moderate cardio of whatever type she likes for 20 minutes immediately following her weight training can aid in accelerated fat loss. Full body training of the big movements followed by the cardio 3 times a week and the swimming should get her on the right track.
Her training should focus on developing the intermuscular groove for the big compound movements such as Squats (eventually full hamstrings-to-calves depth while maintaining a straight back), Deadlifts, Chin-Ups, Supported Dumbell or Reverse-Grip Barbell Rows, Dumbell Bench Press, Dumbell Overhead Press, a standing or bent-waist calf movement, and an ab movement (preferably one that can involve adding weight). Short rests between sets and cycling exercises in a circuit fashion can help to facilitate increased calorie burning. Although hard interval training is preferable, light to moderate cardio of whatever type she likes for 20 minutes immediately following her weight training can aid in accelerated fat loss. Full body training of the big movements followed by the cardio 3 times a week and the swimming should get her on the right track.
