Questions and Answers
I"m a 19 year old male who wants to get back in shape and potentialyl lose a couple pounds. Can anyone give me a healthy meal plan or food ideas? Thanks.
Revolve your diet around these
- Eat your BMR (basic metaboic rate) in calories you can google one.
- Eat 20% of your intake as fat try to include monounsaturated and polyunsaturated as much as you can instead of sat. Fat, don"t completely take sat. Fat out though you need it to promote testosterone.
-Eat your calories in several 6-8 meals a day, I could write papers on why this is so important but in a nutshell feed your body as it needs it.
-Time your macronutrients, carbs and fat are the two macronutrients that will turn to fat, protien extremely rarely will turn to fat. You want to eat carbs before your workout whether it be lifting or cardio, and thrice after your workout in 6 hours, one immediatly, one 3 hours from that mark and another 6 hours from that mark. Do not eat carbs around times where your not active. Spread your fat calories out through the 6-8 small meals, add a little fat to a very lean meal, like a tablespoon of flaxseed oil.
-Eat protien EVERY meal. Every meal of the day it"s important to supply your body with protien, for all functions, for repairing your muscle tissue after workouts, it"s very thermogenic so it will increase your metabolic rate slightly, a lean protien diet lowers your insulin levels which makes burning fat easier… Again lotta reasons.
-Drink plenty of water, if you don"t drink enough your metabolism won"t run at 100%, plus u"ll feel hungrier.
-Consume any Fiber in the morning (along with protien) to kind of kick start your metabolism if that makes sense. It helps your body start burning calories right away.
-get plenty of vitamins and minerals, take a multivitamin if you have to because it will keep your metabolism running at a higher calorie intake.
-Your macronutrient ratio should be higher in protien than it is in carbs. Always stick with 20% fat.
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Their are additional type of meal plans based around "ketogenic" diets (atkins is basically a less radical ketogenic diet) that will include lot of fat, but before you start one of those you might wanna read about the negatives.
I"m almost 14 years old and i"m about 5"5 in height and about 155 in weight. I"m trying to start exercising by burning over 200 calories on an exercise bike each day and i"m starting out sit ups by doing 20 a day. What is an easy diet i can stick to so that i can lose weight? What sort of meals should i have for breakfast lunch and dinner? Should i count calories? If so, how many should i consume each day?
You gottta combin exercize anda good diet
For example, if you workout every day but then you eat fast foods, fried foods, and processed foods which are high in fat and empty calories (and god knows what else). Guess what?
You can workout as much as you want, and you’ll still have a flabby belly! So, you can"t just focus on one thing, but not do the other…
Instead, the most effective way to burn stomach fat is working your body as a whole using this three-step process–with each step working together to building muscle, shedding fat, and giving you the best possible results on your stomach!
Here are a few basic abs diet recipes for a toned, lean abdominal core in a nutshell…
Don’t Skip Breakfast
Breakfast is the most important meal of the day and for good reason. Eating breakfast sets the tone for the rest of the day, and is a staple of your abs diet plan!
Not eating breakfast leaves your blood sugar unstable and causes you to overeat because you were so hungry from not eating anything in the morning. By the time mid-morning and mid-afternoon rolls around, you’ll eat anything! And, you end up making bad food choices. So always eat a breakfast high in fiber and protein, and your abs will thank you for it!
Eat Your Fruits and Veggies!
A smart, balanced abs diet plan includes eating at least five servings of fruits and vegetables every day–eight servings is optimum. You’ll enjoy more nutrients–and less cooking–if you eat them fresh. Add fruit and vegetable juices to your meals and snacks to increase your servings. Fruit satisfies the sweet tooth.
Fat"s Biggest Enemy, and Your Best Friend
Who could this be? It’s fiber!
There are two forms of fiber–soluble and insoluble. Soluble fiber dissolves quickly in water and looks like gel. It’s found in fruits, oats, barley, and beans amongst others.
Insoluble fiber is found in cereal and whole grains, as well as fruits and vegetables. Why is fiber important to you in regards to losing fat?
•Controls your appetite: While insoluble fiber does not dissolve in water. Fiber, in general, absorbs a lot of fluid on its way down through your digestive track. Which takes up room, making you feel “full” and curbing your appetite.
•Moderates your insulin: Soluble fiber forms a protective coat in your stomach lining, controlling how much sugar gets into your bloodstream. Which reduces the insulin released by the pancreas. Since insulin promotes the storage of fat. The less you have of it, the better off your waistline will be.
Fiber is not only important in regards to fat loss. But, it’s just plain healthy for you! The best part is it’s inexpensive and readily available through foods. So, include fiber in your abs diet plan today, and start enjoying the many benefits it brings!
Eat a Low-Fat, but Not a No-Fat Diet
Eat more good fats by getting more omega 3’s in your abs diet plan from oily fish such as wild salmon. Choose wild instead of farm-raised salmon, which is filled with toxins. Other great sources of Omega 3’s includes:
•halibut (fish)
•walnuts
•pumpkin seeds
•flax seeds ( or add flaxseed powder to cereal. You cant tase the diffrence!!)
•fish oil (try taking pills)
•range-fed chicken eggs
•grass-fed beef
Eat, and Eat Often!
As strange as it may sound, to lose belly fat. You need to eat. Instead, of starving yourself!
Because, whether you’re sitting down watching TV, talking on the phone, or sleeping. Your body is constantly using up energy, and when you don’t replace it. Your body’s first natural reaction is to hold onto body fat in order to conserve energy, so it can keep you alive!
Don’t make the mistake of not eating or skipping meals in an attempt to lose weight or fat because by not eating over an extended period. You cause your body to hold onto fat, not lose it. You may think you’re losing it. But you’re only losing water weight.
Not to mention, as a result of starving yourself the entire day. You"ll get so hungry, you"ll eat any and everything! So again, you end up making bad food choices.
Also, you"ll lose muscle tissue by starving yourself or skipping meals. Which means a slower metabolism and less calories burned!
Reduce
or Eliminate Dairy Products
Dairy products are nothing but fat. Besides, calves were designed to digest cow’s milk–not the human body. If you do continue eating dairy, opt for low-fat varieties, gourmet cheeses, faux products developed for the lactose-intolerant and vegans, and those produced organically or by small local farmers.
Drastically Reduce or Eliminate Junk Food
But if you’ve been craving potato chips for three weeks and you can’t get them out of your head. By all means, enjoy a fulfilling but reasonable portion alongside your veggie burger! Satisfying our cravings within reason prevents the mind games that instigate uncontrolled all-out eating frenzies.
Drink Lots of Water
Drink at least eight glasses of water ev.
Can anyone recommend a good HIIT running plan that is good for burning fat? I.e. What intervals should i use and at what speeds? And how many days a week should i follow this plan to lose fat?
Thanks. I will personally choose the best answer + 5 star rating.
5-10 minute warm up walk.
Fast walk next 5 minutes.
Jogging at an easy pace for 15 minutes.
End with a 5-10 minute cool down walk.
Stretch for 5 minutes.
Try to do 3 DAYS every other day.
Combine this with a healthy meal plan and you"ll burn fat. As it gets easier add more jogging time.
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Easy Fat Burning Meal Plan
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