What is a good exercise and diet program?
I don’t have any equipment and cant really afford any so its got to be some basic exercises like running or things i don’t know of.
Also being 14 i do not buy my own food so what is a good healthy diet that i can just mention to my mom to get?
I would like to lose weight.
Chosen Answer:
Well, I am not a doctor, but what I know about doctors is that they don’t study much about exercise specifically or nutrition. They primarily study diseases, ailments, medicine, etc. so I wouldn’t particularly ask them to draw out an exercise program. Don’t mistake me though, if your doctor suggests something, or tells you not to eat something or to not do a particular exercise, they most likely have a good reason for saying it.
That said, I disagree with the South Beach Diet and Weight Watchers. They aren’t founded on sound information…. I have my Masters in Exercise Physiology and studied this directly for over 10 years.
I would suggest eating natural, low fat foods. By natural, I mean, whole grain foods, not processed bleached white bread or plain pasta. Eat a lot of fruit and vegetables. For protein, eat chicken, and if you get hamburger, get hamburger that is 97% lean not the 80/20 (meaning 20% fat). I also like turkey and tuna, just make sure that it is low fat. Once you cut the fat down, it is easy to keep the calories down. Contrary to popular belief, carbohydrates are good for you….just not from pop or candy bars. If you cannot stand wheat bread, try Oat Nut… it is pretty good and even my third grade nephew likes it.
As for exercise, if you cannot go to the gym, go jogging, cycling, hiking, etc. Weight training will be a little difficult, but you can do pushups and situps for starters.
Hope this helps.
You should google South Beach Diet or Weight Watchers. These are the 2 programs that the doctor I work for suggests.
Weight Watchers is REALLY easy and works REALLY well!
Well what do you want to do? lose weight? gain muscle? these play crucial roles in what type of diet you need.
running
running, lunges, crunches, pushups, planks, jumprope, running up stairs
just make sure your mom buys lots of fruit and veggies, im sure she will have no problem doing this! bring your lunch to school instead of buying it. eat home cooked meals instead on going out to eat. do not eat fast food.
you should use that system Curves…you can buy the cereal and in the back it shows you a schedule you can do 3 times a week and how much calories you can burn. it really does help and they have granola bars.
Well, I am not a doctor, but what I know about doctors is that they don’t study much about exercise specifically or nutrition. They primarily study diseases, ailments, medicine, etc. so I wouldn’t particularly ask them to draw out an exercise program. Don’t mistake me though, if your doctor suggests something, or tells you not to eat something or to not do a particular exercise, they most likely have a good reason for saying it.
That said, I disagree with the South Beach Diet and Weight Watchers. They aren’t founded on sound information…. I have my Masters in Exercise Physiology and studied this directly for over 10 years.
I would suggest eating natural, low fat foods. By natural, I mean, whole grain foods, not processed bleached white bread or plain pasta. Eat a lot of fruit and vegetables. For protein, eat chicken, and if you get hamburger, get hamburger that is 97% lean not the 80/20 (meaning 20% fat). I also like turkey and tuna, just make sure that it is low fat. Once you cut the fat down, it is easy to keep the calories down. Contrary to popular belief, carbohydrates are good for you….just not from pop or candy bars. If you cannot stand wheat bread, try Oat Nut… it is pretty good and even my third grade nephew likes it.
As for exercise, if you cannot go to the gym, go jogging, cycling, hiking, etc. Weight training will be a little difficult, but you can do pushups and situps for starters.
Hope this helps.
I found this on Yahoo Health
It is a time-honored tradition to make resolutions at this time of year. If your resolution is to lose weight – and keep it off, then keep reading! Here are six simple tips that will have you losing weight in a balanced and healthy way.
1. Lose weight with water.
Water is essential for everybody – it is also the key to losing weight. If you haven’t been drinking enough water, your body has developed a pattern of storing water. This water retention equals extra unwanted weight.
By drinking more water, you are not only flushing out toxins, you are also teaching your body that it no longer needs to store water. Drink at least 60 ounces of water (about 8 glasses) a day. Boil water and sliced lemons, and drink this throughout the day to help with fluid retention. If you are still not sold on the merits of water, try this on for size: water is a natural appetite suppressant.
2. Soup up your weight loss program.
A simple dietary change will have you shedding pounds: eat a bowl of soup at least once a day. Nutritious, low-salt soups will nourish you as they flush waste from your body. People who eat a serving of soup daily lose more weight than those who eat the same amount of calories but don’t eat soup. Go for homemade soup whenever possible, as canned soups are loaded with salt and chemicals.
3. Eat early to keep weight off.
The human body follows a circadian rhythm, which means that the same foods eaten at breakfast and lunch are processed differently than when eaten at dinner. Studies show that when you eat your daily protein and fat at breakfast you tend to lose weight and have more energy; however, eating the same things at dinner tend to increase tendencies toward weight gain. I suggest that you eat your last meal of the day by 7 p.m.
4. Eat smaller meals, more frequently.
Follow an eating schedule with five little meals every day. Eating steadily through the day keeps you from becoming famished and overeating at your next meal. Make a low-fat trail mix from raw almonds, pumpkin seeds, dried plum, and apples and have it available at all times to avoid the tempting lure of high-calorie snacks.
5. Adopt a balanced approach to your diet.
Most of the fad diet programs out there nowadays are extreme in a few recommended foods, or else deprive the body of food altogether. This works in opposition to our metabolism and the results usually don’t last, producing a yoyo effect that depresses your metabolic function – not to mention your self-esteem. We are natural beings that need a balance of nutrition from all sources.
Your diet should consist of a balance of organic sources of lean protein, complex carbohydrates, whole grains, legumes, nuts, fruits, and vegetables. Instead of white rice and pasta, opt for brown rice, bulgur, millet, or buckwheat.
Eat more green, chlorophyll-rich foods such as broccoli, kale, spinach, and asparagus. Eliminate candy, sugar, soda, and all simple sugars from your diet. Excess sugar ends up being stored as fat in your body, which results in weight gain. Also, keep dairy to a minimum because most dairy products are high in saturated fat. Avoid fatty foods, processed or fried foods.
6. Walk off the weight.
The No. 1 cause of weight gain is inactivity. Physical activity is the key to speeding up your metabolism and burning excess calories. The best way to be physically active is to use your legs! Walk as often and as long as you can. Always take the stairs instead of the elevator.
Step outside during your break at work and take a walk around your building. Consider joining a local hiking club. Try taking a walk 30 minutes in the morning or 30 minutes in the early evening.
I hope this article helps you shed some pounds and add on the years! I invite you to visit often and share your own personal health and longevity tips with me.
May you live long, live strong, and live happy!
-Dr. Mao
Losing fat, gaining muscle, improved health and fitness are all covered in the following.
http://stronglifts.com/stronglifts-5×5-beginner-strength-training-program/
I recomend this training regime, this is what I have tried when starting out, remember to lift as light as possible for the first week.
When losing weight you must avoid losing weight in a way that reduces your strength because this will result in aggressive muscle loss and little if any fat loss and ultimately death of fat gain when you start eating healthy again.
Push ups just wont get you any where except getting ready for actual weight lifting.
The link says a lot but I would like to mention:
Protein: Serve of cheese and cup of milk before bed time(they keep you from staving overnight as they are slowly digested), serve of meat each day, lean meat (10% of total calories from fat), two serves of canned tuna/salmon a week there is protein in grains as well but it is of somewhat lower quality.
Carbohydrates: When looking for a cereal you want low sugar (less then 8%) and whole grains like Oats, whole wheat etc. These should have at least 10% fibre witch is great!
Veggies: Pumpkin, cabbage and potato are good value vegetables and are quite good steamed. you will not need oranges for Vit C or Carrots for vit a (pumpkin has them covered).
Junk food: Give up soda and any thing in colourful wrapping… you can have the junk food you crave once a week (this is called a cheat meal chocolate is the best)
While you are following the 5×5 exercise program read up on all the stuff you don’t know about each day
For example vitamins.
http://en.wikipedia.org/wiki/Vitamin
Try to improve your knowledge every day about what ever comes to mind from essential fatty acids to correct exercise technique and with this knowledge you will succeed.
Don’t try any supplements until you know what you are buying and what you are buying them for and how to get the best price.
I have whey for after workout, the protein costs less then half of what chicken protein costs so that is a bargain.
Read up on Bodybuilder.com
Stronglifts.com
and don’t forget wikipedia.
Compare what some one says to what some one else says this is the best way to avoid BS.