Anonymous asked in HealthDiet & Fitness · 1 decade ago

Help, Diet And Exercise?

I would like to be able to lose some weight, and be more energetic and in better health as much as possible before February 13, 2009.

What are some easy diet tips I could follow to help lose weight and be in better health? I don't want to have to go out and buy a bunch of frozen meals to be on a "diet". Also I have a membership to a gym and want to know how I should work out, or what I should do exercise wise.

18 year old, female.

3 Answers

  • 1 decade ago

    eat healthy.. don't eat those frozen meals..

    at the gym i suggest High Intensity Interval Training (HIIT,) it's proven to be more effective in burning fat than regular cardio sessions.

    HIIT example:

    Jog on the treadmill for 3 minutes

    Sprint as fast as you can for 1 minute

    Jog on the treadmill for 3 minutes

    Sprint as fast as you can for 1 minute

    Keep repeating for about 20 minutes. 20 minutes of HIIT is proven to be more effective than 45 minutes on the treadmill at a moderate pace.

    You will definitely see results and then will hit a plateau effect. When you hit a plateau, switch to a different cardio machine or mix things up to make sure your body doesn't adapt to a specific workout.

    Good luck.

  • Anonymous
    1 decade ago

    Eat heaps of fruit and veges and drink lots of water.

    Ask a professional about what kind of exercise to do, because you may not want to build muscle.

  • 1 decade ago

    Try this good nutrtion meals and workout program ( one of many that I did). It helped me lose 70 lbs. in 9 months, along with a workout program to help you burn calories and build lean muscle which helps you burn more fat and lean down and tone up. Good luck and email me if you need additional info. I have my clients on this and they love it and lose an average of 2 lbs. a week along with their workouts that I have designed for them.

    ~1 ½ cups high fiber cereal with 1 cup of 1% or 2% milk or soy milk of your choice add ¼ cups of blueberries or strawberries

    ~ 1 cup of low-fat cottage cheese with a piece of whole grain toast ¼ spoon of cinnamon and ¼ spoon of splenda added

    ~ 1 cup low-fat yogurt with ½ cup of berries of your choice mixed in along with a piece of whole grain toast with peanut butter.

    ~ 1 c. whole grain pasta with small grilled chicken breast tossed in a fresh basil extra virgin olive oil

    ~ 1 grapefruit with 2 tsp. splenda and a slice of whole grain toast with 1 tbsp. peanut butter and a chicken breast ( grilled)

    ~ 1 cup of steel-cut oatmeal with ¼ to ½ cup of frozen mixed berries and ½ cup of cottage cheese 1 chicken breast

    ~1 Scrambled egg / or two egg whites with very light cooking spray and any veggies of your choice and a slice of whole grain toast with 1 tbsp. of peanut butter and piece of white fish

    ~ 1 Weight watchers bagel of choice with 2 wedges of laughing cow cheese or low fat cream cheese with sliced strawberries and 1 tsp. splenda and a chicken breast

    ~ 3 Wasa crackers with 3 tsp. of peanut butter and a med banana

    ~ Wheat wrap with turkey and light mayo slice of tomato and a piece of romaine lettuce

    ~ ½ cup of raw baby carrots, ½ c. of sliced and peeled cucumbers with light ranch dressing

    ~ 1 100 calorie pack of smart pop popcorn

    ~ 1 fresh and peeled pear cut in half with 2 tsp. of light mayo and ¼ c. of 2% shredded cheese to go on top

    ~ ½ c. hummus (homemade if possible) with 1 c. of fresh veggies

    ~ 2-3 slices of fresh low-sodium turkey breast, 1 c. of seedless red grapes, ¼ c. of walnuts or almonds, and a stick of 2% cheese of your choice

    ~ 1 serving of whey protein

    ~ 1 serving of casein powder/ Syntha-6 from GNC

    ~ 1 South beach protein bar

    ~ 1 Fiber 1 bar and 1 cup of almonds

    ~ grilled chicken breast, 1/2 c. of brown rice, ½ c. steamed broccoli

    ~ grilled salmon, ½ c. brown rice, and 1 c. steamed zucchini and squash combined

    ~ baked flounder, ½ cup of brown rice, and 1 c. of steamed veggies

    ~grilled lean steak with grilled portabello mushroom caps and a side romaine salad

    ~leanest hamburger meat on a wheat bun with light condiments and all of the veggies you can handle on it

    ~ 1 c. raisin and 1 medium apple

    ~ 6 oz. of boiled shrimp, 1 c. whole grain pasta, ½ c. steamed broccoli and 5 sprays of smart balance butter

    ~Grilled chicken breast romaine salad with your choice of good toppings (include some type of nut)

    ~ Imitation crab meat salad with your choice of toppings

    ~ 1 apple and three graham crackers with a tbsp of smart balance peanut butter

    ~ Peanut butter and low sugar jelly sandwich

    ~Baked ham steamed cabbage and a sweet potato

    ~ Oat bran bagel with cream cheese, 6 oz. of low fat yogurt and cantelope

    ~ 1 c. of high fiber cereal and 1 medium banana and a grilled chicken breast

    ~1 med. banana ¼ c. almond 1 c.low fat yogurt (mix together)

    ~1 large sweet potato with ½ cup of cooked oatmeal and 4 oz. of grilled chicken

    ~ Acai berry juice 4-5 times a day along with one to two cups of oolong tea ( wu-yi tea) a day ( helps with belly fat and energy levels to raise metabolism)

    ~ Your weight divided by 2 = the amount of water you should drink every day in ounces ( 20-30 ounces more when you are working out or doing cardio to stay hydrated)

    do all of these for 60 seconds for 1 set and 5 minute warm up stretch and 5 minute cool down stretch with a 30 second rest in between. and you should stay tone and muscular while helping to burn fat. They are separated into 3 days. then do some cardio in between those and make sure to get plenty of rest and eat plenty of protein and carbs. If you do all of this, then you will need to increase your caloric intake as well. hope this helps and if you have any questions about the workout then email me. p.s. to keep lean muscle this workout uses body weight and no more than 10 lb. weights for men and 5 lb weights for women. If you are a beginner then try 30 seconds and rest for 10-15 in between the workout.start with 30 seconds for beginner and rest for 10-15 seconds. The entire workout lasts 25-28 minutes when done at the full 60 second time. Mix in cardio as well with this program and on the days you are not strength training.

    day 1












    Day 2


    Source(s): ISSA-CFT Certified Fitness Trainer All around Fitness Expert in home fitness training
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