what do you do to keep in shape?help me out
200104
I do a lot of weight lifting and moderate cardio.  I want to have an average bodyfat but a high strength and above average build.  Sooo more weight lifting moderate cardio.  I have an entire weight lifting technique sheet that I keep saved on the computer if you like me to email it to you (i can't send attachments through here).  But keep your cardio 30-45 min overdoing cardio actually burns muscle and promotes cortisol (fat storing hormone) so overboard is bad(keep workouts/cardio total 1-1.5hrs).  The problem is keeping the diet in check because its one of the most important parts of keeping in shape.  \nIf your just starting out drink your water, drinking more water makes your body actually shed access water weight.  It tricks the survival mode of your body after it see's it gets water a lot it sheds what it doesn't think it needs anymore.  When working out or doing cardio weigh yourself before and after.  For every lb you loose drink 1 L of water throughout a couple hours(not all at one time). \nEat clean foods http://www.bodybuilding.com/fun/stella9a.htm \nand have 5-6 meals a day which boosts metabolism.  \nFor weight training if your looking at toning up high reps lower weight.  Work 1-2 muscle groups a day 4-5times a week (until you hit all bodyparts in the week).  Don't overdo your ab workouts.  Many times people do abs like everyday... this actually breaks down the muscles because they haven't fully healed and then you turn around the next day and work them again.  You need to lower your overall bodyfat and BUILD the abs which the best ab building technique is roman chair situps.  But here is a good list of more techniques http://www.bodybuilding.com/fun/abs1.htm\nOh forgot sleep... get your 7-8 hours every night.  when you sleep is the only time that your body recovers from all the cardio or lifting you did during the day.  Also working out in the morning burns more calories throughout the day than working out at night and going to sleep a few hours later.
308267
This website in my sources contains daily recommended calorie intake and a basic healthy diet plan for you or anybody else looking to lose weight to follow.\n\nAlso do regular exercises - running, skipping, crunches, sit-ups, press ups etc or even better - pick a sport that you are good at and lose that weight and make new friends to keep up your confidence and self esteem!\n\nHope this helps,\n\nGood luck.
547216
*Eat right, exercise and you will be in good shape dear*
451580
Hard work and discipline.  You need to eat right and exercise.  Talk to your family and friends if they really love you they will try to keep the junk food out of reach for you.  Go to the gym 5-6 days a week at least 3 days devoted solely to cardio workouts.
568863
A FEW THINGS TO REMEMBER:\nThe correct way to burn fat and stay healthy is to burn more calories than you consume\nYou need to make sure you are eating healthy foods while still excercising\nIf you have a big appetite drink plenty of water so that you will feel full but not consume calories\nBut you should always eat\nIf you start to skip meals you will only be more hungry at your next meal and probably eat way too much\nRemember, the average persons stomach is as big as a slice of pizza scrunched up into a ball\nSo you shouldnt be putting more food into your stomach than what fits\nAlso, it takes aproximately 15-20 minutes for your brain to realize that you are full\nso eat slower and you will realize sooner when you are not hungry anymore\n\nALSO....\ni found this artical called "50 Habits of "Naturally Thin" People\nHow to get Started:Decide how much you want to loose and see how many calories a day it will take to make it happen by year's end.Then, work into your routines however many of these eating tweaks and exercises you need to achieve your goal.\nSlash 250 cal.s a day to lose about 25 lbs. in a year, Slash 500 cal.s to loose 50 pounds.\nThis is based on a 150-pound person: you may need to cut more/ fewer calories depending on ur weight, age & gender. It also assumes your normal calorie intake essentially stays the same and your weight is stable.\n* I'm only going to give you the ones that are most helpful and burn calories. If you want more then email me*\n1.Wake-up Workout - When your eyes open, sit up slwoly w/out using ur hands. W/ legs straight out, lean forward until u feel a gentle stretch in ur back & hamstrings. Hold. Then, Using ur abs, lower urself flat. Rest & repeat 2 more times. BURNS 10\n2. Balance Booster - While u brush ur teeth, alternate standing on 1 leg as u switch mouth quadrants(every 30 seconds). BURNS 10\n3.Be a Ballerina - As ur coffee drips, stand sideways, put 1 hand on the counter, and lift the outside leg straigh out in front of u, keeping it extended. With upper body straight, hold for a few sec.s and move it to the side: hold and extend it behind u. Do 5x on each leg. BURNS 10\n4. Talk It UP - Every time u grab the phone, stand up & pace around. BURNS 50\n5. Carry Some Weight - When ur grocery Shopping/ running erands, wear a backpack with 5-10 lbs bag of sugar inside to increase resistance & burn more calories. Add purchases to ur load as it becomes easier. BURNS 20 (FOR AN HOUR OF ERRANDS)\n6.Pump at the Pump - While ur getting gas, With 1 hand on ur car, Stand on the balls of ur feet & slowly rise up & down for as long as it takes to fill ur tank. BURNS 10\n7. Shop till the Pounds Drop - at the mall try on at least 10 outfits- pants and shirts.BURNS 60\n8. Jog for Junk Mail - For every piece of junk mail u get each day, do 1 lap around ur house/ building, / up & down a flight of stairs. BURNS 35-140\n9. Play Footsie - After Dinner, while u are sitting at the table, extend your right leg out & slowly bend it up & down, squeezing & holding in the up position for at least 5 sec.s. Repeat 5x for each leg. BURNS 10\n10.Ease into Evening - sitting with feet uncrossed, grab ur wrists & raise ur hands above ur head to lengthen the spine. Take a deep breath in as u reach & hold the position, breathing slowly in & out for 20 sec.s, taking longer on the exhale. BURNS 5\n11. Sing a Song - Spend sunday morning belting it out in the church choir. BURNS 70 PER SERVICE\n12. Catch This! -\nSpend 30 min tossing a ball or a frisbee with ur kid/dog BURNS 90\n13. Make Whoopee - Instead of a bowl of ice cream as a bedtime snack, have a robust tussle with your spouse. BURNS 300\n\nGood Luck!!
273120
Hi, as everyone around will tell you "You look great!" - deep inside we always find something that still need work.  That's great that you keeping your weight off and exercising but the only real excise you need right now is WALKING!\n\nThat will make your legs,hips, butt and tummy back into shape.  Resistance training and moderate aerobic exercise if you can but the first option is free and you can do it anytime.\n\nDrink plenty of water, sometime dairy products make you bloated as well so just have a look at your eating patten and if you try not to take dairy for few days - don't forget take calcium supplement.  \n\nWork with your body, you are on the right track!
325171
If you're really out of shape, start with brisk walks.  As you build up endurance you can move on to more fun exercise.  Try joining a school or recreational football team.  You'll get exercise and your size will be valued there for defense.  Swimming is also great because the water makes your body not as heavy while exercising.  Also try weight lifting.  As your muscles get stronger, they'll burn more fat.  As far as food goes, try to eat fruit for desert instead of a real desert.  I'm sure it'll suck at first, but you'll get used to it.  Also, try to convince your family to be more healthy so junk foods aren't in the house tempting you.  If you're trying to be healthy, but your mom's cooking lasagna, you're screwed!  A lot of Mexican foods can be tasty but low in fat.  Just use low fat cheese and skip the sour cream.  You could try something like ediets.com if you're able to cook your own meals.  They'll put together a plan specific for your situation.  Also, if the rest of the fam is pigging out, try having a stock of Lean Cuisine meals.  They've really stepped it up.  They're quite tasty.  If all else fails, see a doctor, there may be a fixable, medical reason why you are overweight.  Good luck!
185421
Motivation is a hard thing to find for someone else. But you can really help by asking questions to yourself. Why do I want to get fit? What are my fitness goals, both short and long term?\n\nHaving both long term and short term goals is one of the most important things to do... But be reasonable. Dont expect results in one day otherwise you are just going to be dissapointed with the results you dont get. Id say make a list of achievements/milestones. Say that you want to loose (or gain if you are trying to build muscle) 2 lbs a week. 2 Lbs is just about the ideal amount of weight to lose a week because the body is able to compensate for that loss very easily, when you start to lose more than that a week, it becomes harder on the body. (side note... in the first 2 or so weeks of a diet, the body can lose around 4-5 lbs a week, which is normally due to water weight.)\nAnd for long term goals, say you want to reach a certan percentage of fat, or a certain weight. or even the "I want to look good in a bathing suit" goal works. And give yourself a reasonable time span, that way you have something you are continuously working for.\n\nOnce you reach these goals you set for yourself, both short and long term, do something to celebrate... dont go out to dinner and splurge... but go do something you like to do! give your body a rest, its working hard for you!\n\nAnd for the motivation:\nSometimes I find the best motivation to go work out is to get out frustrations from the day... And in your case that could be your work.\n\nAnd working out doesnt just mean going to the gym. It can be going on walks with your son and wife. It gets the family feeling alot better... 2000 steps of exersize can really start to impact the body!\n\nDo things you enjoy doing, go for a walk, bikeride or a jog. It doesnt have to be 70000 miles long. start small and work your way up. But remember, your body can begin to adapt to work out plans, so change it up every now and than to keep the metabolism going strong.\n\nYou can also get some exersize duirng breaks at work. take a walk while your lunch break, give yourself some time away from work. It might be more of a mental break so you are able to get home and go do what you want to do!
297885
The fact that I stay physically fit. Eat clean, 5% body fat. In the gym 5 days a week. Teach martial arts 4 nights a week. Outdoor activities are a must.
511805
with consistant exercise like you're doing the best type of diet is just to maintain healthy eating habits. \n\neat your 3 meals a day or 5 smaller meals a day:\n\nget plenty of water(8-8oz. glasses or more a day)\nfruit/veggies(5 a day is best)\ndairy(skim/2% milk/cheese - 3 glasses a day)\nbread - whole wheat is best\nhealthy servings of meat(lean chicken/turkey/fish/beef - grilled/baked/boiled not fried or breaded)\nsteer clear of highly processed food items(chips, candy, JUNK FOOD, etc.) the closer a meal is to the way nature made it, the better it is for you... \n\nyou hear all the time that starches are bad, well, not always true, good starches can keep your metabolism regulated and can help feed extra energy to your muscles during workouts.. \n\ngo for boiled or steamed rice or try a baked potato, even whole wheat pasta that's boiled is a good option, before a workout.. they're less weighing so you won't feel bogged down and they give you an added gluclose which can be burned up during a strenuous workout.. \n\nfor someone training 6 hrs a day, you're going to be burning a ton of calories and carbs that your body will need for energy.. replace that with a healthy meal of protein.. when you're working hard, weight lifting, any type of anerobic workout you're working your muscles, so they'll need a dose of much need protein to replace what you've worked out of them.. \n\na nice grilled steak, with some asperagus, steamed carrots and baked potato or steamed rice is a good replacement for what you've sweated out.. \n\nif you're working out on the fly and can't sit down to a good meal like the one above, try a bag of almonds, or a mixed nut combo, these are nice sources of protein that come in portables.. \n\nremember to eat some form of protein after every workout, at least 30 minutes after your workout.. it will keep your muscles from getting that acidic burn and the soreness won't be as severe the next day.. \n\nhope this helps! \n\n~*good luck*~
391468
eat 7 small meals a day, try eating 3 bowls of special k cereal so then that would make it 4 small meals a day be faithful go to wallmart get you a sweat suit the plastic put it on under your clothes alons with a stomach band dont over due your work out walk the treadmille 20 minutes do the stairs 10 minutes do the bike 20 minutes and you can just make up your own exercise in the pool or go to pool arobics hold your stomah in while working out get some tabo tapes for when you are at home & pop it in with billy jake gl
222809
Start with some walking. Walk for a set amount of time, say 30 minutes. Pick up the pace after a week or so, add some more time on as you begin to feel more in shape. It's always smart and safe to start with something easy like this and work your way up to more strenuous exercise routines.
629722
1. Limit fats, dairy products, and sweets-- cut down on soda\n\n2. Don't eat before going to bed (>3 hours, so the food can metabolize)\n\n3. Take walks in the park, or go to the mall-- after a meal\n\n4. Do yoga, it is a great way to get in shape without all the hassle and artificial products.\n\n5. Simple crutches for the abs area, lift small weights for the arms, and STRETCH!!!\n\nFYI: Diets don't work, because most people don't stick to the plan forever, so the best way is to cut down food intake and stay healthy.\ngood luck!!! :)
138709
You need to start eating plenty of fruit and vegetables. Raw salads and then when you start to feel a little bit healthier start exercising with brisk walking 3 times a week and build that up to 5 times a week. weight training is good as well because we lose muscle as we get older, that can be done 3 times a week with a day of rest for your muscles to repair. Cardio workouts should take the place of walking because nothing burns fat quicker than huffing and puffing. Make sure you get a variety of exercise so you don't get bored. Join a gym that's what kept me motivated. Drink a lot of water about 2 litres a day and juicing keeps me feeling healthy and the healthier you feel the easier it is to exercises. Don't listen to fad diets. Whatever grows from plants is very good for you.
619827
If you arent big then be fast!\nmuscles slow you down!\nswim run sprints\ndevelop your core muscles - the ones you need\nbe the under dog\ndont intimidate them with your muscles\nthen they will be more aggressive towards you\nsurprise them with your moves, talent, and attitude!\nTotal healthy weight gain means being VERY active!\n\nConfidence is key, weight gain is hard, but worth it for your health, its the most valuable thing you have... protect it and defend it!\n\nGet into a routine, say to yourself cant go to work without using my eliptical machine. You have to go to work and therefore have to excercise. Heart health is so vital!\nWorking out in the morning statistically is proven to help with you sticking to it. Though working out in the afternoon helps fight fatigue and helps with sleep and less injuries occur when your body has had half a day to stretch out. Working out too late at night stimulates you too much and can affect sleep patterns. Its a personal choice. The more excercise you do the more energy you will have!\n\nGet into a routine, like when you get ready for bed, brush your teeth and do some squats, comb your hair and do sit ups, practice your school work and do psuh ups reciting the scientific elements... \n\nReward your self !\ndont punish... run a block drink some juice, ride your bike, eat an apple, use your eliptical for an hour, surf the net and at popcorn...\n\nAs for your stomach...\nAbs are made in the kitchen!\nChoose the foods you put in your mouth carefully...\neat whole foods, veggies, fruits, grains, dairy, meat, and take vitamins\nprepackaged processed foods have too much sugar salt fat and carbs in them forget diets, fads, and pills\n\nEAT SMARTLY, EXCERCISE EVERYDAY, SLEEP WELL, AND BE SUPER HAPPY!
156706
Turn your daily chores into a trainig regimine. I'm a boxer and I use that to keep in shape. Like what you pick up laundry, tighten your stomach, bend at the knees and lift your cloths, this is a nonpainful way to do sit up with out actually doing them. If you need to grab something tighten them muscles and turn at the waist and grab somethign on your left with your right hand. This works your side sumcles. What also works wonders and this works for a lot of Martial artists. When you are resting and sitting at home just watching tv, turn your comercial breaks into training set, sit up, sorry to target those musles they must be done. you might also try walking around the house on your tip toes this tightens and firms your calves and thoughs, and the extra callorie burn might reduce your belly fat. also eat smaller meals and drink plenty of water. Another great solution is to stop drinkiong all sugar drinks for a week and drink only water for a week, try to eat resposibly durring that week and this will trick your body into burning the fat it is storing instead of storing more, then after the week ease back into drink soda and jiuces, this will reduce your need to sode, but keep up the juices, your body breaks those sugars down faster than sugar in soda.
162282
okay first off you are doing it wrong. i was a sports trainer for a football and soccer team, my teams were in good shape. now what you need is \n\nbreakfast (like you are doing now)\nsnack....veggies or fruit\nsnack....liquid drink...like water or juice.\nlunch...eat something with protien,veggies,low carbs\nsnack....veggies or fruit again\nsnack....liquid drink again\ndinner...something with high protein like fish \n\nnow i know there is alot of snacking but that keeps your metabolism going. also keeps your stomach good for digesting your food.now fit some jogging into the day...start off slow. then move up to running. keep up with your sit ups and push ups. AND ALWAYS DRINK WATER. in no time you should be seeing a change. plus remember that you will always lose weight before inches.......good luck.