How do I lose fat and get Toned ?
Hi , Im 16 , 5″10″ , 175 pounds .
Im currently running and biking .
But I think I should do more , Please give me the basics in order to achieve a toned body and lose my excess fat .
I’m seriously in need of help , so if you have no problem with sharing your email with me and I can ask you directly on Yahoo Messenger .
That would be great .
November 4th, 2010 at 12:05 am
CoD WaW
November 4th, 2010 at 12:20 am
Calculate it and do it. If it doesn’t work than you’re stupid!!!!!!!!
November 4th, 2010 at 12:41 am
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November 4th, 2010 at 1:17 am
5’10” at 175 sounds fine to me. Have you talked to your doctor? He/She may be the best resource.
November 4th, 2010 at 1:30 am
depends what you want toned, for arms id recommend 21s ( got bigger my first week of doing 21s) and of course standard curling, hammer curls, skull crushers for abs do sit ups, crunches, planks and working out in general you will lose body fat but gain muscle weight
November 4th, 2010 at 2:04 am
Do exercises for all part of your body not just your legs since that is what MAINLY biking and running is.
Try doing:
Crunches-for your abs (Half sit ups) I suggest these instead of sit ups because sometimes people do sit up incorrectly (Very common) if they aren’t strong enough or they haven’t learned to do them right and they aren’t working the proper muscle which is okay but you might not lose as much body fat. Also crunches are basically as good as sit-ups. Start off with 20 then go to 50 to 100. Try doing three sets a day. So if your chosen number is 20 then you do that 3 times at different times.
Push ups: These are great! Try to do 1 good one that goes all the way down to the ground that 10 bad ones that are just little pulses. The 1 good one will build more muscle than 10 bad ones. When you get good at regular push ups work your triceps by putting your arms close to your body. You will feel these are harder if you do them right. (Unless you have tank triceps)
Jumps: If any day you don’t feel like running or biking or it’s raining outside simply do some jumps. Really any type of jumping is good. Do it till you are sweating and have no more energy. The best for your thighs are Jumps in which you crouch and touch the floor than jump up as high as you can. These work magic by only do 20-40. Start off with ten and then go to twenty. Don’t be worried if your legs start feeling extremely heavy that means your doing it right.
Squats: These are great for your legs and bottom. Basically do a preparation for a jump (The simplest for of squats). Then you can start doing one legged squats which are really good for you. Stand on one leg and have the other one on a 90 degree angle. On your supporting leg crouch down to the floor and come back up without touching the ground with your hands or your leg that is in the air. You may want to use a door frame or something to support you when you first start those.
Eating healthy: It’s very important to eat healthy because if you don’t then you won’t build any muscle but you won’t get fatter basically you will just stay the way you are. I have a few different diets for you depending on how you eat.
Do you eat because you are bored?
– Celery: It takes more calories to eat than it gives you. Plus they are finding out that there is some very good amount of nutrition in celery. I’m not to researched on that but I’m sure you could find something on Google.
– Soup: Buy some instant soup which you boil up water in a kettle and put the soup parts in your bowl of boiling water. These are very good because soup will definitely not make you fat and has some good nutrition in it.If you can make homemade soup that’s even better but not everybody can.
Do you eat lot’s of candy?
-Eat fruits: They are great for your sweet tooth and are extremely healthy for you all at the same time. My personal favorite is the pomegranate. They are basically in season right now. Also for muscle banana’s are great because they have tons of potassium to build up your muscles. But, some people don’t like banana’s which is okay but if you do it’s a really good idea buy lot’s of them. Some people don’t know this but the banana’s are sweetest when they have brown dots on them. It may look disturbing but on the inside is usually fine. If there are brown dots on the inside it means that it’s pure sugar. Great for you!
Do you like salty stuff?
-This is a tough one but Rice chips are fairly low in calories so treat yourself to them maybe 1-2 times a week.
-Nuts, put some salt on nuts and they can be great! Unfortunately if you are allergic to nuts this isn’t always the greatest. If you are going to eat nuts then you need to work out because they do have a lot of calories in them but also a lot of good nutrients to. Just be careful on your consumption of nuts.
Now to the basic plan:
Simply follow a food pyramid. These are great references to what you should eat. I will also give you an idea for a day (Three meals) and a snack.
Food Pyramid: http://www.whale.to/a/food_pyramid.gif
A day of food:
Breakfast: Yogurt, Cereal and a banana with Orange Juice
Snack: Cheese with milk
Lunch: Tuna sandwich with Milk and a salad/soup
Snack: Grapefruit with Water
Dinner: Chicken (With low fat homemade or in restaurant) Peas and rice with water.
(You can add more snacks to finish off the pyramid and obviously drink water throughout the course of the day not just with meals. The water in the food pyramid can also be found in Juice or Milk but you may want 2-3 pure glasses of water a day for healthy skin.)
***Edit***:To Cook you can get a cookbook and those are really great or you can take a cooking class but usually a cookbook is good.