What is the best diet program for men and women out there?

John asks…

What is the best diet program for men and women out there?

I’m talking about a program like the 90 day workout, things like that. There are a lot of them on the market today. I was wondering which one actually works, for both men and women. (it can be separate programs). I want to get one for my fiance when my taxes get here and one for myself after I have my baby in March. This is one that I found for both men and women. How to Get A Six Pack And Lose Belly Fat Fast I’m not sure if this or any program works simply because I have not tried any. But me exercising alone doesn’t leave me with the results I want. Sure I lose a ton of weight but I want to be trim all over. I want to have endurance. Please let me know of something that is able to work all the muscles, and not create any bulges.

Author answers:

Man and women should follow the same rules for diet and exercise. Don’t worry about special programs- it can be much simpler than that. The programs usually aren’t sustainable and the diet industry doesn’t want them to be. They make money out of you having to come back and try something else, right? 😉

Losing 1-2lbs a week is the best way to go. This way, you are losing mostly fat, rather than water and muscle. Faster weight loss is not better, nor is it sustainable.

Diet should be what you look at first for weight loss- this is what will enable you to drop fat. Try a balanced diet made up of mostly natural whole foods, with high protein, moderate carbs and moderate fats.

You need to know how many calories you burn- you can use an online calculator for a rough estimate. Aim for 10-20% calories fewer than you burn daily (too large a deficit will be counterproductive in the longer term).

Don’t worry about complicated diets or cutting things out. You can enjoy anything in moderation, as long as the majority of your diet is healthy.

Base your meals around:

Lean protein (e.g. Chicken, tuna, lean beef, fat-free cottage cheese, egg whites)
Wholegrains (e.g. Wholewheat bread, oats, bran cereals, rice)
Healthy fats (e.g. Nuts, seeds, olive oil, avocado, salmon, whole eggs, flaxseed)
Fruit and veg

And drink lots of water.

Second in importance to diet, is heavy resistance training- this is what will allow you to preserve muscle so you look ‘toned’ and defined once you’ve dropped the fat (rather than just a smaller version of how you look now, with the same bits you’re unhappy with). More muscle also means a higher metabolism, so you definitely want to hold on to, or increase the muscle base you have, for fat loss.

You need to work ALL your major muscle groups- you can’t spot reduce.

Try three full body workouts a week, or an upper/lower split four times a week to start off with. Focus on compound exercises such as squats, deadlifts, pull ups, rows, bench press and overhead press.

Then you can look at extras like cardio to help create a calorie deficit. But cardio is by far the least important of these three, and you can lose fat effectively without it.

Make sure you’re getting at least one rest day a week with no exercise at all.

Focus on losing inches/dress sizes rather than actual scale weight- it’s how slim you look that matters, not how little you weigh.

George asks…

How much weight should I lose? Do you have any tips on how to lose weight fast?

I am 16 years old and have gained a lot of weight recently- I am talking like 25 pounds in two months. I am 5’7 and 175 lbs now. I now how a “hard” belly and a fat woman ass and very big thighs. I used to be able to fit in 30×31 jeans and I now barely fit in 34 sized jeans. Please tell me an ultimate goal for my weight loss. What are some healthy breakfasts that I can eat before school and some good lunches? What is a good calorie number for the day? What is a good workout plan? Can I have a flat belly by June?

Author answers:

I am 18 years old, and in almost the exact situation. I am 5’6″ tall, and 179.4 lbs. A little over 4 weeks ago I was 186.6 lbs. I lost 7.2 pounds in a little over a month. My ultimate weight loss goal is 135 lbs. Maybe you should aim for 140 lbs.

Healthy breakfast: I love oatmeal with fresh bananas or blueberries mixed in. Or, if you are in a rush, grab a protein bar and a piece of fruit or cheese (or both if you’re hungry).

Lunches: I like to pack my lunch. I eat a lot of tuna on potato rolls (w/o mayo or any condiment ( mustard if you’d like). I also love sandwiches. Meat, cheese, light mayo on WHOLE WHEAT bread is a great lunch. I always have 3 extras (at least) with my lunch. I normally have chips and some sort of fruit, and a dessert of some kind.

For most of my food, I track my calories on an online journal. Caloriecount.about.com is my favorite site for that.

Working out: Just do cardio (anything that gets your heart rate up and you sweating) for 30 minutes each day. I love this one program “Couch to 5k” Its a great program to start running with. It seems difficult at first, but you really get into it.

Yes, I think you could have a flat belly by June if you really try.

Mary asks…

My friends love me fat, both men and women. Where is the motivation to ever lose the weight I gained?

I used to be 117 and 5′ 7″ and now at 32 somehow and by some means I gained 40 pounds in the last 2 years.

All my girlfriends long ago gained to the mid 150s up to 225 and just love that I pretty much lost my thin figure so fast.

I used to teach aerobics but I quit it and went to college. Ironic, huh?

Men simply pay far more attention to me by far now that I have a butt and a slightly jiggly belly.

What they dont know is I keep gaining and I have no control over it. I have gotten pretty lazy and enjoy this new read and study lifestyle. Plus I have made a hobby of cooking for myself all the foods I denied myself for years.

Being pudgy is completely new to me since I have never been one ounce overweight my whole life till 2 years ago.

It was hard and took a long time for me to gain my first few pounds. I was one of those that could eat anything I wanted and not gain. But, once I started to gain, its started to come easily. Does anyone think I might stop gaining?
I have to admit I do like gaining weight in an odd way. Its just so amazing watching my body change.

Author answers:

Of course you gained weight!
You’ve gone from denying yourself certain foods to eating them when you want. In other words, you eat normally now.
You’ve quit getting as much exercise. If you were teaching aerobics you were working out multiple times a week perhaps even 3 or more hours every day.
You are now over 30. You are getting older and weight gain is easier the older you get.

Chances are you won’t gain much more weight as bodies have a certain range they stay within. In one study most people were not able to gain more than about 40 lbs, even if they tried to gain more their bodies just stop.

But in any event at 5’7″ and 157 [ BMI 24.3 in the normal range]you are still not overweight and men now give you more attention because you are no longer underweight [BMI of 18.3 underweight 5’7″ 117]. Men as a general rule like women to have curves.

If you like your body, your friends like your body and you are happy then don’t worry. Though it probably wouldn’t hurt to get some exercise every day, you’ll feel better for that even if you don’t lose an ounce.

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Significant Dieting Tips

Lisa asks…

Are there really any significant dieting tips or styles you have succeeded with?

I am looking to lose about 20 pounds, and I was wondering if anybody had any specific dieting tips, shortcuts, or suggestions. Or even a suggestion on some simple/affordable decent home workout equipment.

Thanks!! 🙂

admin answers:

Only people that like to fail look for shortcuts. I have never met anyone who has successfully taken the weight off and kept it off that used a shortcut, it just does not work. So the the idea of a shortcut out of your head.

Tips:
1. Stop eating so much, I dont care if its a “healthy” food, it does not matter. You should only concern yourself with calories. You want a low calorie diet, try 1200 calories a day

2. If your not writing everything your eating and how much and how many calories, your lying to yourself. You are having way more calories than you think you are having. Its that simple. You may think your having 1200 calories a day, but your really probably having more than 1500 if your not writing it down.

3. Goto calorieking.com and look up everything you eat, how many calories, and how much a serving is

4. A serving of cereal does not mean a whole bowl of cereal, same goes for any other food. LOOK AT THE BOX FOR SERVING SIZE

4. Stop eating out

5. Exercise everyday. No baby stuff, no walking on the treadmill. Don’t be a big baby like almost everyone on yahoo answers. Hard work shows results, not being lazy. You should workout with weights 45 minutes a day and then do cardio for 45 minutes right after and NO WALKING, JOG AT LEAST.

6. You can never in your lift go back to your crappy diet that you are following right now. You are on a diet for the rest of your life.

7. You are to exercise at least 3x a week for the rest of your life

8. Forget the home equipment, dont be lazy. Get out the house and goto the gym. I do not know a single person that has seen decent results from home. Only lazy people want to workout at home. Is it really going to kill you to jump into your car and drive to the gym??? This may be your main problem

9. Do not waste your time with situps or other ab exercises. Anyone who told you or thinks that ab exercises will make your stomach flat is a fool. Diet and exercise make your stomach flat, not ab exercises. Ab exercises build abs, not cause you to lose the fat over your abs. Look up “spot reduction” and you will see there is no such thing.

10. Lose all your fat or overweight friends. They are the reason you are overweight. They do not want you to lose weight, they don’t want you to be successful. They are going to sabotage you anyway they can. Intentionally or not, they do not want to be fat and see you thin. They will keep you fat. Fat people are your enemies, they do not want to see you successful

Sandra asks…

What diet/workout tips do you have to become thinner, more lean?

I don’t want to gain muscle, I have huge thighs. I am just trying to slim down. What workout/diet tips do you reccomend?

admin answers:

Aerobics + diet.

Jenny asks…

Do you need great diet and health tips and good exercise techniques?

www.twitter.com/kevin_burgos

if you need great diet tips and good exercise techniques follow me on twitter www.twitter.com/kevin_burgos ill respond back if you need personal help. I am trying to make the world healthier since I used to be overweight and now I am living happy being healthy and I want other people to feel the same way I do.

admin answers:

No thanks .

Steven asks…

5’10 weigh 117 lbs, if i diet, how many calories should i take in daily? DIETING TIPS?

14 years old.
please answer my question, nothing else is necessary.
all i want are answers
STOP SAYING STUPID THINGS TO GET YOUR SELVES POINTS.

admin answers:

5’10” and 117 pounds! Wow a beast of your stature should not eat more than 600 calories a day. I don’t think you’ll be tolerable to public until you weigh about 72 pounds.

Donald asks…

What can I do to put on 20 pounds of pure muscle in several months? diet tips and workout tips?

I am looking for an extremely specific routine was exact details. Exact things in the gym and diet tips. I want a program where i don’t have to go in the gym that much because tennis takes up a huge portion of my life and i also have fitness for tennis. I want to get noticeably big and muscular but i also want to continue to work on my tennis with the same intensity. Please help!

admin answers:

Max, you’re probably not ready to hear this, but maximizing your life equation for anabolism will necessarily deprecate your tennis training because tennis is a highly aerobic, cardio-intense activity that is also fairly catabolic. In other words, your intense tennis activities will continue to inhibit your muscle growth until you’re ready to take muscle growth more seriously than tennis.

Having said that, there are plenty of variables left in the equation that you can work with despite your massively inhibiting tennis habit. Have a look at the recent clinical evidence on diet and technique for muscle hypertrophy/anabolism.

1) Take 3g of GABA at least once per day. Http://www.ncbi.nlm.nih.gov/pubmed/18091016 – 3g GABA QUADRUPLES growth hormone levels!
2) Post-Training Meditation – http://www.ergo-log.com/meditationhormones.html
3) Have lean protein for breakfast: eggs, steak, yogurt and/or a protein shake
4) Stock low-fat, low-carb, protein rich foods and snacks such as yogurt, milk, hard-boiled eggs, lean marinated chicken breasts and unprocessed, unsalted nuts – make your own lean & clean trail mix with almonds, cashews, pecans, walnuts, dried fruits and yogurt or dark chocolate. Don’t let your baseline blood sugar trough while you’re recovering from workouts; keep feeding the furnace with protein at least once every two hours.
5) Avoid drinking any form of cola, at all. It inhibits protein synthesis, which means you won’t grow much muscle while drinking it. Http://www.ergo-log.com/milkcola.html Drink milk and fresh-brewed green tea instead of colas, soft drinks or alcohol. “Improved endurance capacity following chocolate milk consumption compared with 2 commercially available sport drinks.”
6) Use a twice-daily combinatorial protein and ALA supplement offset from workout times (i.e., morning and night) but drink creatine solution during resistance training
7) Take quercetin to reduce post-workout inflammation and boost mitochondrial biogenesis: http://en.wikipedia.org/wiki/Quercetin
8) Learn the basics of training if you haven’t already—http://exercise.about.com/cs/exerciseworkouts/a/weight101.htm—and learn how high-quality rest is at least as important as exercise for anabolism
9) Use clinically proven, evidence-based weightlifting techniques including muscle confusion, eccentric loading and optimal intensity for maximum ROI. Concentrate especially on “the big three”: squats, deadlifts and bench press, for maximum returns for effort.
10) Keep up-to-date about muscle and fitness by bookmarking the best, most objective online sources (PUBMED, etc.) and mix in alternatives such as hemp protein, vibrational and TENS/EMS techniques ( http://www.medword.com/MedwordStore/PCP/EMS_truth.html ) from time to time to see whether you get good results.

Good luck, and remember that serving the two masters of tennis and muscle hypertrophy is not ideal.

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