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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