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Old 10-24-2005, 10:27 AM   #1
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kalishea HB User
Maximum Results By April

Can I get some advice from some of you experienced fitness people? I have a goal to get toned up and lose around 10 lbs by April. I usually walk everyday and do what I can at home to straight train. I am not able to go to a gym, but I do have a treadmill. Any suggestions for what I should be doing and what might just waste my time? Is it even a realistic goal?

 
Old 10-24-2005, 11:51 AM   #2
RAZ RAZ is offline
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Re: Maximum Results By April

If you are not in danger of harming yourself due to other health issues I would suggest doing push ups and sit ups. Start out doing 4 or five sets of each every other day. Long brisk walks will help burn calories but building muscle will go farther as muscle burns fat. More muscle will equal more calories burned. Arobic exercise will turn up the fat burning too, but my personal experience is that I as a muscular male saw more benefit from weight training than running 3 miles every other day.
I was not terribly out of shape but I just lost over 30lbs since 18 July. I simply started weight training again and used the weight watchers points system as a guide to how I was eating. It helps you assign a point value to foods so you can tally points and regulate how much you intake daily. You just need an items Calories, fat and fiber to know how many points it's worth. You'll know how many points you can consume a day by your weight. Nothing to buy (other than smart shopping). A WW calculator is a nice to have, or a slide rule (I think they call it that)to figure points. It also allows for flex points to, they let you have an extra 35 points a week for what ever you want. If you exercise you get a few more points a day. I never use my flex points but i exercise allot now.
I have read and found that a high protein diets will help burn fat (if you exercise). Calcium like low fat yogurt or even cottage cheese is good sourse of calcium for you. You need to get enough calcium, fiber and protein. For losing weight I would say moderate excercise with .5 grams of protien per each lb of body weight. I lift weights so I aim for 1 gram of protien per lb.
Oils from some fish can signal the body not to store fat as it thinks it is intaking it. Tuna is a great sourse of protein. So are soy burgers.

So here is the average day:

Breakfast about 1 hour before lifting - 1 low fat cup of yogurt with a scoop of protein mix and 1-1/3 cup of high fiber cereal (about 7 points and 50 grams protien)

2hrs later a piece of fruit (1 point)and maybe a soy burger (1 point 18 grams of protein)no bread, Diet Snapple

Lunch: 2 soy burgers (2 points, 36 grams of protein) Diet Snapple for a cafeine boost ( I read that coffee in the AM and some tea occasionally can keep the metabalism going.

2 hrs later snack again fruit (3 a day for 1 point each) and maybe another soy burger for a total four.


Dinner salad maybe 2 cups of vegatables with some salsa and a few chicken strips


pre bed snack for healing is a low fat pudding made with fat free milk mixed with protein (I lift) I also use Glutamine in it for muscle building thats why the protein is so high.

Look into it on line this diet works. As you progress you will learn more foods that will allow you to eat to your tastes and still burn fat.


Protein is important to weight loss
Vegtables and fruits are low in value and will help fill you up and allow you to eat more through the day.

Good luck If yu exercise and use this diet system I'd bet anything you'll be far exceeding you goal in no time. My Mom was using it and slimmed down My Dad tried it and lost 10lbs in just over a week (something is wrong there though) I am not sure what my brother is doing but he dropped 20lbs after hearing what I was doing.

You're not ex Air Force are you?

Last edited by RAZ; 10-24-2005 at 12:02 PM.

 
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Old 10-24-2005, 01:00 PM   #3
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kalishea HB User
Re: Maximum Results By April

Quote:
Originally Posted by RAZ
You're not ex Air Force are you?
No, why?
You provided a lot of great information! Thank you. I am going to go back and read it agian just to take it all in...

 
Old 10-25-2005, 06:08 AM   #4
RAZ RAZ is offline
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Re: Maximum Results By April

I asked if you were AF since I had a friend with the same name and she is prior AF.

Your legs contain the largest muscles so if you tone and build them they will burn more fat. Longes or squats can help build leg muscles.

As a source of info I would also recommend a Magazine called FitnesRX they have mens and womens versions. All the nutrition tid bits they offer really add up. It seems to help all the effort go just a little bit farther. Also check certain on line venues for weight watchers items (like the calculator, I like mine it will even keep track of points for you and reset daily) I have recently started mixing vegtables (keeps me full without too many points) with diced chicken breat or turkey patties for a small meal (I eat something small and nuriting every 2 or 3 hrs). It works, I was 214lbs and am now 181lbs
Good luck and remember to drink lots of water.

Last edited by RAZ; 10-25-2005 at 06:13 AM.

 
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