What to eat for a healthy plan on getting fit this summer?
Hi, so this summer i decided i want a toned body instead of just talking about it, im actually 17 not 19 (made a mistake when filling in details) im a boy/man and im normal built, my stomach isn’t madly fat its just not toned either, and my chest isn’t the flattest. Basically ive been advised by a few people that for the next month leading on to summer, i should jog for at least an hour a day gradually building myself up, do sit ups, crunches, lift some weights also. Ive started today and im wondering if anyone could help with what to eat, what not to eat, and when to eat. if you could suggest meals and what would be the best thing to eat. a rough schedule im following is, getting up at around 9 in the morning, eating breakfast(what would you advise?) jogging for around an hour, coming home doing what i do untill around 1, having lunch(what do you advise?) then lifting some weights, doing around 100 sit ups and 100 crunches, then doing whatever untill dinner around 6(what do you advise?) and then so on. thanks and reply if you have a good knowledge not if you dont actually know, although i appreciate it.
September 9th, 2010 at 4:08 pm
eat lots of vegetables a day around 5-8 servings and lots of fruit too around 5 servings. cut down all the carbs from your diet like pastas and rice, bread etc.. eat healthy carbs instead like whole wheat bread and multigrains.also cut down junk food and sugars, u can have meat or chicken 3-4 days a week but fish is more important and so is tofu . drink 10 glasses of water a day and dont eat after 8 pm. exercise right after you wake up and good luck 🙂
September 9th, 2010 at 4:08 pm
There’s hardly a better time of year than fall. The heat of summer dissipates, giving way to beautiful temperatures framed by a hard, blue sky and canopies of red, gold, and orange.
The crisper smell in the air and the settling down of a busy summer are great indicators that it’s time to set goals, re-establish routines, and start creating good habits for the upcoming winter.
“Fall is about gathering strength and energy to prepare for the challenges ahead,” says Justin Price, named 2006 Personal Trainer of the Year by the IDEA fitness association.
Don’t wait until New Year’s Eve over a cocktail to make almost-sure-to-fail promises to yourself for the year ahead. Here are 10 ways you can use this upcoming season to become a fitter and better you.
1. Get fit outdoors. Hiking, mountain biking, walking, and rollerblading are all great picks for fall, says Kelli Calabrese, MS, exercise physiologist, fitness consultant, and author of Feminine, Firm & Fit.
Choose outdoor activities first, she suggests, since in some areas of the country, you’ll soon be relegated to the gym and exercise videos.
Things quiet down outdoors now, with children back to school, says Price. Check out some of the parks in your area, or get out on the beach, if, like Price, you’re lucky enough to be near one.
Throw the Frisbee around or do some squats and lunges in the sand, while watching the surf. Be creative. Try an outdoor boot camp class for something different.
“If you develop positive strategies now, it will be harder for you to give in to temptation as the holidays and the winter months come around,” says Price.
“If you feel good and self-confidence is high, you want to treat yourself right, don’t you?” asks Price. “Just by doing physical activity,” he says, you’ll maintain that self-confidence. “When swimsuit season comes back around, it’ll to be easier to lose 10 pounds than 35,” he says.
2. Exercise family-style. Pick things you can do as a family, like rock climbing, canoeing, or bowling to keep everyone striving for better health and fitness, she says.
Some of the local parks even have fitness courses you could run through together. Set a family weekend to head to a new state park and check out the foliage or go apple picking, she suggests.
Lots of activities start up in the fall, adds Calabrese, from running and cycling clubs to local classes at the YMCA.
Calabrese encourages you to try it as a family. “Start a martial art, everyone’s a beginner together; you all start out as a white belt and progress from there,” says Calabrese.
“Don’t force family members to do things like go to the gym with you,” says Price, but rather, “combine exercise with family activities you already do.”
He suggests playing football, basketball, ice-skating or taking a long walk with the dog instead of sitting around the television with rental movies and video games. Join a softball league or soccer team. Take up yoga, tennis, or salsa dancing.
New Skills for the Fall
3. Learn a skill. Always wanted to try in-line skating, golf, cross-country skiing, or ballroom dancing? Here’s your chance, say experts. Use fall too as a time to gain a new skill, suggest Price and Calabrese, and set a goal for the following year.
Perhaps you want to take a spring walking tour through Tuscany, says Calabrese, or a summer bike tour through Provence. Get ready now. Ramp up your fitness so you’re prepared when the time comes.
Price says he always ties it into goals; asking his clients where they see themselves in the new year. “Do you want to run a marathon? Do you want to play tennis with your son?” Whatever it might be, says Price, starting in the fall will more assuredly get you to your goal by spring.
4. Clean out the pantry. Make an effort to go through your pantry and get rid of the processed and junk foods, she says. A great rule of thumb: “People should be eating most of their foods out of the refrigerator,” says Calabrese. Lean meats, fruits, and vegetables should make up the bulk of your diet, she says.
Snack on apples, carrots, and edamame instead of cookies and crackers. But if you need your cracker fix, try the health food store or the health food section of your grocer, says Calabrese.
“Whatever is in the regular store, there’s almost always a healthier alternative at the local organic foods market,” she says. Try a brown rice and molasses version of a Rice Krispie treat; eat organic cereals and snack on trail mixes with dried fruit and nuts.
5. Add color to your diet. Fall is a bountiful harvest of brightly colored vegetables and fruits, rich in antioxidants and vitamins. Indulge.
Squash, sweet potatoes, pumpkin, carrots, beans, avocados, broccoli, and cauliflower are all great antioxidant-rich vegetables, packed with vitamin A, vitamin C, and potassium, says Price. “Antioxidants help the body to combat free radicals in the body,” says Price, obtained through everything from pollut
September 9th, 2010 at 4:57 pm
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September 9th, 2010 at 5:51 pm
You will lose more body fat eating protein and fat (don’t eat protein alone) than not eating AT ALL. To lose weight fast eat all you want but nothing but meat, eggs, healthy oils, mayo, butter and half an avocado a day (you’ll need added potassium). Keep your fat percentage high. Adding in green vegetables & some cheese will continue weight loss but at a slower pace.
If you starve yourself, your body will freak out and will want to store every ounce in case it doesn’t get nourished again. You need to give it adequate nourishment so it doesn’t slow your metabolism down to adjust for lower calories.
Simple carbohydrates (sugar, flour, bread, cereal, pasta, potatoes, rice) triggers insulin which can store the calories you eat into fat. The more protein you eat the more the fat burning hormone glucagon is released. The more carbohydrate you eat the more the fat storage hormone insulin is released.
High insulin levels unbalance other hormones. Controlling your insulin level will balance out other hormones & allow human growth hormone (HGH) to be produced naturally so you will gain lean muscle even without exercise. Any exercise will greatly increase your muscle mass with high HGH levels.
Reducing body fat and increasing muscle mass will have you in awesome shape in no time. Good luck!
September 9th, 2010 at 5:52 pm
Okay DO NOT exercise as soon as you get up. There’s fluid in your joints and muscles and exercising immediately can cause lots of damage.
As for what to eat:
Breakfast – eat any of these with some fresh fruit:
non-sweetened cold cereal
lowfat yogurt
whole grain toast with unsweetends jam or jelly
Lunch and Dinner: Shoot for 1 protein item, 1 starch and 1 veggie, with fruit for dessert.
Proteins: poultry, fish, tofu/other meat-free sources
Starches: potatoes (baked, roasted, just some way without oil), brown rice, whole grain pastas
Veggies: broccoli, spinach, carrots – but they’re all good!
Good luck!
January 20th, 2011 at 9:36 am
always eat vegetable. reduce your meat consume
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