Total Body Workout
Need a total body workout for each week?
I am working on loosing weight and I have been running 30 to 45 minutes 5 to 6 days a week. I also want to tone up. I need a full body routine for each week to help. Does anyone currently have a good one that will work well?
Need loose about 35 pounds and have been using the Biggest Looser Cook Book for all meals. Please help. The weight has already started to come off.
You need to lift weights AND do cardio. Lifting weights builds muscle and muscle burns fat. Cardio burns existing fat. So you need both.
Here are some “rules” of weight loss:
1.) starving yourself is NOT the answer. why? because not only will you lose all muscle tone and look like a blob of skin and bones…not only because it will make you sick and weak…but because your metabolism will bottom out and the minute you DO eat something it will cling to you like white on rice. people who starve themselves will either end up fatter than they are now or in the hospital or dead. Not a good option.
2.) eating 6 small (key word SMALL!) meals a day will raise your metabolism (meaning help you burn more fat)
3.) muscle mass increases your metabolism and helps you burn fat – this is why weight lifting is good for you!
4.) protein helps you build lean muscle – you should eat about 30% protein to help you build muscle.
5.) protein also make your feel “full”
6.) sugars are bad. not only is white sugar as addictive as cocaine (yes, it is) but eating it will increase your insulin levels making you HUNGRIER!
7.) most carbs are bad. what kind of carbs are bad? breads, chips, cake, etc. they will make you bloated…and will break down and store themselves as fat. which carbs are good? carbs found in veggies, like sweet potatoes!
8.) water is ESSENTIAL to losing weight. it flushes out all the salts and “bad things” which make you bloated and make you fat. Try to drink a gallon of water a day. Water also makes you feel full in between meals!
9.) if you forget everything else I told you…then remember this: stick with clean foods. Nothing processed! This means meats and veggies!
10.) Finally, the ONLY way to lose weight permanently is to diet and exercise. Fad diets will help you lose weight temporarily but you will definitely gain all the weight back (and usually more). Besides, why suffer through a horrendous fad diet of eating crap like cabbage for a week or nothing but liquids only to gain the weight back when you can be eating grilled chicken and veggies and exercising and PERMANENTLY lose the weight?!
Here is a good diet to follow if you want to lose weight:
Meals
Eat 5 or 6 meals a day every couple hours. It is critical that you do NOT skip meals or push them off. These meals will NOT fill you to the gills. They will, however, take away the hunger. You will need to keep on hand some whey protein powder which you can get at any GNC (get Designer Protein brand) and some protein bars (get Clif Peanut Butter Builder Bar if you can). Follow this meal plan 6 days a week and on the 7th day you can eat whatever you want (within reason and without binging). Absolutely no fried or breaded food during the days you are on your diet – all meat/seafood is to be grilled or baked. Try to work up to drinking a gallon of water a day. Room temperature water is best as it doesn’t shock the system and is easier to drink. You can have as much green or white tea as you want (hot or cold)…but try to use Stevia as your sweetener. You can have diet cola, but try to limit to one a day if any.
(8:30) Meal 1 – Omelet made with egg whites with veggies and 1 slice cheese, ¼ cup OJ w/seltzer water or one fresh orange, and 1 slice whole wheat bread w/ calorie free butter spray.
OR
Meal 1 Option – One bowl oatmeal (1/2 cup dry), ¼ cup OJ w/seltzer water or one fresh orange
(10:30) Meal 2 – 1 scoop of protein powder mixed in 1 cup of rice milk, soy milk, or plain yoghurt.
(1:00) Meal 3 – 3 oz tuna, turkey, or chicken w/ 1 tbsp light miracle whip or vinegar with a big vegetable salad.
(3:30) Meal 4 – 3 oz of turkey breast (deli meat) and a small apple
OR
Meal 4 Option – 1 protein bar
(6:00) Meal 5 – 3-4 oz of lean meat (steak, chicken, fish, pork loin, and turkey), 3oz sweet potato, and serving of vegetables.
(8:00) Meal 6 – If still hungry, protein shake mixed with 1 cup of rice or soy milk or plain yoghurt.
Here is a decent exercise plan to follow:
Exercise
3 days of cardio per week (for 30 minutes each)
3 days of weight training per week (for 30-45 min each)
Just remember…you can do it!!! Anything worth having is worth working for!!!
Bradley Cooper’s Total-Body Workout (Diet & Fitness Guru)
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66 cm Anti-burst Gym Ball $19.55 Strengthen your overall body muscle with this anti-burst gym ball. The exercise device provides a total body workout. |
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Sunny SF-E906 Magnetic Elliptical Trainer $158.28 Elliptical is a perfect total body workout machine for you to use at homeGet in shape with a home gym machineElliptical trainer features an eight-level magnetic resistance system |
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Tone Fitness Two-height Adjustable Aerobic Stepper $26.63 Step up to a total body workout at home with this Tone Fitness Aerobic Stepper. This stepper offers a secure, non-slip surface for your workout routine and features a two-height adjustable design. |
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The Complete Idiot`s Guide to Quick Total Body Workouts (Paperback) $10.28 ? Author has been recognized by the American Council on Exercise, Sports Illustrated, Men`s Fitness, and Men`s Exercise ? A compilation of three Pocket Idiot`s Guides(tm), but with new organization for easy use |
