The diet I am working with is eating every three hours, small meals. Is this a good diet for what Im looking for to couple with my workoutI have a bowflex and was lifting heavier resistance with less reps to build muscle, but I think I was doing to much. I would do bicep, tricep, and back one day, and the next day I would do chest, quads and glutes. Is this too much for my body. I know I need to eat enough protein and give my muscles enough time to heal before I rip them again. Would it be easier and faster for me to do one muscle group a day 5 days a week rather than alternated between 6 muscles splitting them into 3 muscles each day. Also, I have started stepping on the bottom step of my staircase. This gives me a good increase in heartrate, but the second step kicks my ass. Should I do at least 20 minutes of the first step everyday while punching the air, or go straight to the second step for maximum results. How can I incorporate a workout into my life and get great results? Thanks
214388
Do a lot of cardio...anything that gets your heart rate up a lot. Then you can focus on more spot training exercises. As for if it's too much for you...listen to your body. A workout should be strenuous but if you really feel like it's TOO much, then slow down a little. Instead of doing one muscle group at a time, I would work each of them a little each workout. This way, one specific muscle group doesn't get burned out. As for your diet, it depends on what you're eating. Eat a lot of fruit and vegetables (especially green ones) and drink water.
261774
If you want to do this it is for life so you need to totally change your way of eating and exercising. This is not a diet rather than a healthy eating plan for life. So no more talking diet cause it means time limit. If you want great abs intensity and constancy are the two key words. \n\nHere are the golden rules: \nInitially cut down to 1200 calories. \nExercise 6 times per week for 1 hours a day. Do three weight sessions and three cardio sessions. No gym involved. \nDon't eat carbs after 4pm, never eat carbs within 2 hours of exercise or within 1 hour of exercise. \nDrink 3 litres of water per day. You can have a green tea at the end of the day. \nLimit your fruit in take to 2 pieces per day. \nNever eat dinner after 6pm.\nAdopt of low GI eating plan this is sustainable for life!\nMake low fat dairy choices \n\nFollow this menu plan as a suggestion: \nBreakfast 7am - 1 cup hot water w lemon\n20 minutes later have a bowel of oats w water (no honey) OR\nfruit salad w low GI soy yogurt\nSnack 10am - pear or apple (both low GI)\nLunch 12.30pm - multigrain sandwich w 50g tuna & salad (no butter)\nSnack 3pm - low GI yogurt OR skim berry smoothie (no honey or banana) plenty of ice, 1/2 cup skim milk & 1/4 cup yogurt\nDinner 5.30pm - 120g grilled lean meat/fish/prawns/tofu patties (not fried) w spinach salad & mixed vegies (no whites, carbs) OR 3 egg white/soy omlette with ham, cheese and tomato\nSnack - 1 scoop of low cal low fat ice cream (if hungry)\n\nExercise is must be intense. Refer to www.bodybuilding.com for your weights routine. Never do weights two consecutive days have a cardio day in between. \n\nCardio needs to include running, go hard up stair wells and cycling. You get the most benefits from exercise when your body is totally fatigued and this is when you see changes. \n\nTo maintain you can increase calories to 1500 and reduce exercise sessions to 3-4 times per week. If weight creeps up again due to holiday period etc.. go back to 1200 cal and 6 sessions again. \n\nGood luck it worked for me it can work for anyone.
202038
MY TRANSLATION IS...\n\n"It's nice to hear that you're going back to the gym. Of course, you have to go back to square one because it has been a long time since you last lifted weights. It won't take you long because you've already tried it out before. I would recommend that you start with bench presses with 20/20lbs, a total of 40, in the first set. Do sets of 12 to warm you up. Add more only when the weights already seem light to you. \n\nIt's okay that you have a high protein diet. Should you feel lazy, you won't grow fat. You're correct, it's still the best option that one works out.\n\nYes, I always take care of myself. Even if myspace is desactivated, we're still friends until the end. \n\nHey, one question: when's your birthday? I'd want to know so you could treat me (joke only, hehehe). I would want to meet you in person and to know more about you.\n\nAnyway, take care. Bye! I love you too. \n\nPART 1 WAS: It's good to know that you now feel fine. You know, I would now go back to the gym. I'm so excited since I have been lifting weights since college. I used to lift until 120 kilos from the bench. Now, I'm not sure. Maybe with 40 kilos, I'd be happy. \n\nI missed being toned up. I am now super flabby. I follow a high protein diet but it's still different when I was working out, right? Yes, the weather is at its foulest right now. It would rain, then all of the sudden, the sun would come out. It's unnerving.  Hey, take care always! Remember, even without myspace, we're still friend until the end. Take care always Jon... Love ya"
199147
A big part of building muscle is eating right. You need all that protein, carbs, vitamins, minerals, and amino acids to repair your muscles after you work out. That means 6 small meals per day, or a meal every 3 hours. A portion of protein, carbs, and veggies is a must. \n\nDon't starve yourself, it's not safe and you can only do that for so long before your body rebels and forces you to eat.\n\nUse meal replacement drinks to help with your 6 small meals. I take 3 - 4 daily, and they're a great time saver. Plus, they already have all the protein and vitamins that I need, so I know I'm getting the right stuff in my body. Plus, by eating 6 meals a day, I rarely feel hungry.\n\nA good beginning book on eating right is called Eating for Life, by Bill Phillips. It will get you started, and has some good healthy recipes.
237639
This is the plan I try to give everyone out there and it does work!\n\nIf you want to do this for life you need to totally change your way of eating and exercising. This is not a diet rather than a healthy eating plan for life. So no more talking diet cause it means time limit. \n\nHere are the golden rules: \nInitially cut down to 1200 calories. \nExercise 6 times per week for 1.5 hours a day. Do three weight sessions and three cardio sessions. \nDon't eat carbs after 4pm, never eat carbs within 2 hours of exercise or within 1 hour of exercise. \nDrink 3 litres of water per day. You can have a green tea at the end of the day. \nLimit your fruit in take to 2 pieces per day. \nNever eat dinner after 6pm.\nAdopt of low GI eating plan this is sustainable for life! \n\nFollow this menu plan as a suggestion: \nBreakfast 7am - 1 cup hot water w lemon\n20 minutes later have a bowel of oats w water (no honey) OR\nfruit salad w low GI yogurt\nSnack 10am - pear or apple (both low GI)\nLunch 12.30pm - muligrain sandwich w 50g lean meat & salad (no butter)\nSnack 3pm - low GI yogurt OR skim berry smoothie (no honey or banana) plenty of ice, 1/2 cup skim milk & 1/4 cup yogurt\nDinner 5.30pm - 120g grilled lean meat w spinach salad & mixed vegies (no whites, carbs) OR 3 egg white omlette with ham and tomato\nSnack - 1 scoop of low cal low fat ice cream (if hungry)\n\nExercise is must be intense. Refer to www.bodybuilding.com for your weights routine. You can do a circuit class but this counts as one weights session. Never do weights two consecutive days have a cardio day in between. \n\nCardio needs to include running, boxing and spin. If your classes are less than 1 hour top it up with cardio before and after classes. You get the most benefits from exercise when your body is totally fatigued and this is when you see changes. \n\nTo maintain you can increase calories to 1500 and reduce exercise sessions to 3-4 times per week. If weight creeps up again due to holiday period etc.. go back to 1200 cal and 6 sessions again. \n\nGood luck it worked for me it can work for anyone.
131654
This diet has worked great for me. My Dr. recommended the Medifast Diet. It teaches you to eat 5-6 Small meals a day, every 2-3 hours to speed up your metabolism and you lose weight quickly and healthy with very little exercise. I lost 26 lbs. so far. I can give you the number and stuff. Just e-mail me at lovejae247@yahoo.com
470761
As a former trainer of many college football players, you must first take into account your eating before you take into account your workout. You need to take in 6 meals a day. This may mean that you eat every 2-3 hours of small, healthy, and well balanced meals. These meals should include a balance of carbs and protein. Eggs (egg whites), chicken, LEAN meat ( i emphasize lean because fatty meats can get you winded), and greens (spinach and other legumes). Secondly, stop eating by 7pm, so your body can process your foods and during your sleep your body can build muscle. Now the work out. As a defensive tackle, i suggest as off season training to rotate your routine from day to day. Do not spend two consecutive days working on the same muscle area. Best combination is 3-4 day a week routine that has day one doing biceps and triceps, day two shoulders and chest, and day three "super legs". Super legs is basically a coined term that means you blast the shit out of your leg muscles. Quads, calfs, hams...etc...\nBe mindful of working in about 15 min of cardio either before or after. THats a simple routine and you should see some results. Your weight is the issue you gotta worry about now. Eat eat eat!!!! Hope that helps and best of luck to you.
456214
well it call i wouldn't do it alot though! still eat your 3 meals a day but try to use the protien shakes and bars in between then workout around 2 hours a day! thats how i lost weight! it works best when you you eat more because you naturally speed up your metabolism! the more you eat and work out every other day the less fat you will have! Very simple! you need to eat every 2 to 3 hours a day! Do small meals!
98849
Congratulations on your great progress so far!  \n\nAs far as "fine-tuning," what the medical experts say about there being no such thing as spot reduction is true. If you, like most women, tend to store most of your body fat in your thigh and hip area, then continued reduction of overall body fat combined with resistance training is the only thing that will lean out those trouble spots.\n\nIf you are already working out five times a week, hopefully you are doing both cardio and weight lifting.  If you are not lifting yet, start to integrate it into your workouts.  A very basic split would be:\n\nM: Weights - Lower body\nT: Cardio - 30-45 minutes\nW: Weights - Upper body\nTh: Cardio - 30-45 minutes\nF: Weights - Lower body\nS: Cardio - 30-45 minutes\n\nTo accelerate fat loss, increase cardio to 5-7 days a week.   Incorporate lunges, leg presses, squats, leg curls, and sprints in your workouts if they aren't already in there to firm up the muscles in your lower body so it will look great when you do shed those last few pounds of fat. \n\nAt this point, diet is probably more important than the workouts.  Eating 5-6 small, balanced meals a day at a caloric deficit instead of 3 large ones will boost your fat burning.  \n\nAn easy to understand nutrition plan in this style is Body for Life - http://bodyforlife.com/nutrition/guidelines.asp
142291
Start out doing some cardio daily start with 30 minutes, but now that youre 30, you will have to eventually work up to at least 45 minutes to an hour to see results - maybe walking or if you have access to the gym, taking an aerobics class or just using the treadmill or elliptical.\nAlso do some strengthening work too. If you cant go to the gym, pushups, situps/crunches, squats, lunges, leg lifts can help. If you have access to the gym, use the weight machines - start of light- 3 times a week\n\nStart eating healthy foods fruits for breakfast vegetables and a meat for lunch, vegetable and meat for dinner. Drink 64 ounces of water daily, cut out processed foods, soda, alcohol etc, take a vitamin  and get enough sleep each night. \n\nNot only will you lose weight, you will build muscle, releive stress and set a good foundation for the rest of your life. \n\nI'm the same age, and have recently started on this plan myself. If you'd like to discuss it further just email me at nikkis.island@yahoo.com
495507
Hi,  I have been a personal trainer and a bodybuilder for 25 years.  I have trained professional athletes in several sports as well as numerous bodybuilders.  I trained one person who won the North America bodybuilding championships.   I have also helped many 100’s of people lose weight, tone up and get into great shape again.  I just had one client lose 95 lbs. I have developed an excellent, easy to follow proven diet & exercise plan that will help you achieve your goals. I can offer my plan to you for only $20.00 US.  Paypal, cash or money orders only please.  And I am David Price, 2177 – 6th Avenue, Trail, BC, Canada, V1R3B8.\n\nPlease include your age, whether you are male or female, height, bodyweight and your goals.\n\nI will also offer you free consultation via messenger or e-mail to help you along to achieve your goals.  I look forward to hearing from you.  Take care. \n\nSincerely,\n\nDavid Price\ndcprice1@shaw.ca
589663
Was this you first workout?  And you expect to see results right away?  Don't be silly.  \n\nHow long will depend on what kind of workout you are doing.  If you are lifting weights, that is the best way to build muscle and burn fat, it will still take a few weeks before you begin to notice changes.  In term of how your muscles feel you will notice changes tomorrow and especially the day after.  You should lift three days a week and always skip a day in between.  When you work the muscles hard it tears down tissue--it takes more than 24 hours to heal enough to build on.  If you work out everyday you will build up slower than if you do what I told you.\n\nDon't worry about a quick fix.  If you are overweight you have to realize that it did not happen overnight.  Getting in shape and burning off fat will also not happen overnight.  Be patient and be diligent.  No whining allowed--always go to the gym on your scheduled day.  Especially when you don't feel like it.  That is the hard part--once you are there you have to lift--what else is there to do?  Again be patient--this has to be a life-long commitment.
303578
If I were you I'd join a bootcamp and increase exercise in the early morning and then follow that up with another 1.5 hours of more cardio and weights during the day. \n\nHere are some golden rules to getting leaner & building stamina: \nInitially cut down your fat intake to 30 gram and calories to 1600-1800 calories. \nExercise 6 times per week for at least 1.5 hours a day. \nDo three weight sessions and three cardio sessions. \nDon't eat carbs after 4pm, never eat carbs within 2 hours of exercise or within 1 hour of exercise. \nDrink 3 litres of water per day. You can have a green tea at the end of the day. \nLimit your fruit in take to 2 pieces per day. \nNever eat dinner after 6pm.\nAdopt of low GI eating plan this is sustainable for life! \n\nExercise must be intense. Refer to www.bodybuilding.com for your weights routine. You can do a circuit class but this counts as one weights session. Never do weights two consecutive days have a cardio day in between. \n\nCardio needs to include running (do it uphills as well), rowing, stairmaster, boxing and double spin sessions. Include running up a stair well or sand dunes. If your classes are less than 1 hour top it up with cardio before and after classes. You get the most benefits from exercise when your body is totally fatigued and this is when you see changes. \n\nWhen you get to the gym after stretching do this everyday and time it. Your aim is to beat your time each day there is no recovery time between each set so run to the next peice of equipment: \n1) 1km run incline 3 as fast as you can\n2) 2km bike ride level 10 as fast as you can\n3) 1km row level 10 as fast as you can\n4) Stepper - 30 stairs as fast as you can\n\nAs you get fitter double the time so do 2kms not 1kms for each exercise and time it and so forth. Increase the levels and go hard. Do your weights straight after. You will burn over 300 calories just doing the above for 15 minutes not bad hah!\n\nYou will get fitter very quickly and definately build stamina.
332245
Sounds good, i've heard of success either way.  Just make sure what is in those meals is right. No soda, no fast food, lots of chicken, fish, fruits, vegies, whole wheat stuff, yogurt. Not so many cakes and donuts and cookies. Basic common sense for eating, you just need to enforce it. Get all the bad stuff out of the house right away, just toss it or give it away while your still motivated. No alcohol if that applies. Some juice but make sure its all natural, because the ones that aren't are loaded with sugar and a leading cause in diabetes in children and adults. Lots of water, 3-4 liters a day, not all at once, but spread out. Its really easy to down a liter or two while your watching tv or on the computer. Also drink some after you eat the bigger meals of the day, it helps your body pick out the nutrients in food when your food is more spread apart. \nAs for exercise, lots of cardio. Find something you like. If you have never exercised much before, start with walking 30 minutes a day at a brisk pace. Move on to different terrains that include hills and increase the time spent. After a week or two, try jogging the route. No matter what find an activity you enjoy. Walking to jogging is just an example, try hiking, rollerblading, biking. Once you get into a regular routine, if your not happy with the level of difficulty, try signing up with a gym. Spinning, pilates or kickboxing classes are great. It will also introduce you to working with weights. Talk to a trainer for instruction before using any weights. A cheap investment is a balance ball, it works you stomach while your just sitting on it, like at your computer and its great for posture. There are hundreds of exercises you can use it for for your entire body. I can give you some ideas if you want, just email me. Also for more info on the benefits of water go to www.watercure.com Good Luck!
431930
Hi, i have been a personal trainer and a bodybuilder for 25 years.  I could give you an excellent diet program along with an awesome exercise routine.  You can contact me at:\n\n     dcprice1@shaw.ca\n\nPS>> i know all of the tips and secrets for dieting and for building muscle!!
256173
If you want to do this it is for life so you need to totally change your way of eating and exercising. This is not a diet rather than a healthy eating plan for life. So no more talking diet cause it means time limit. \n\nHere are the golden rules: \nInitially cut down to 1200 calories. \nExercise 6 times per week for 1 hours a day. Do three weight sessions and three cardio sessions. \nDon't eat carbs after 4pm, never eat carbs within 2 hours of exercise or within 1 hour of exercise. \nDrink 3 litres of water per day. You can have a green tea at the end of the day. \nLimit your fruit in take to 2 pieces per day. \nNever eat dinner after 6pm.\nAdopt of low GI eating plan this is sustainable for life!\nMake low fat dairy choices \n\nFollow this menu plan as a suggestion: \nBreakfast 7am - 1 cup hot water w lemon\n20 minutes later have a bowel of oats w water (no honey) OR\nfruit salad w low GI soy yogurt\nSnack 10am - pear or apple (both low GI)\nLunch 12.30pm - muligrain sandwich w 50g tuna & salad (no butter)\nSnack 3pm - low GI yogurt OR skim berry smoothie (no honey or banana) plenty of ice, 1/2 cup skim milk & 1/4 cup yogurt\nDinner 5.30pm - 120g grilled lean meat/fish/prawns/tofu patties (not fried) w spinach salad & mixed vegies (no whites, carbs) OR 3 egg white/soy omlette with ham, cheese and tomato\nSnack - 1 scoop of low cal low fat ice cream (if hungry)\n\nExercise is must be intense. Refer to www.bodybuilding.com for your weights routine. You can do a circuit class but this counts as one weights session. Never do weights two consecutive days have a cardio day in between. \n\nCardio needs to include running, boxing and spin. If your classes are less than 1 hour top it up with cardio before and after classes. You get the most benefits from exercise when your body is totally fatigued and this is when you see changes. \n\nTo maintain you can increase calories to 1500 and reduce exercise sessions to 3-4 times per week. If weight creeps up again due to holiday period etc.. go back to 1200 cal and 6 sessions again. \n\nGood luck it worked for me it can work for anyone.
391213
A lot of it depends on your body type, metabolism, and training regimen. Once you get established in a routine, losing 1-3 pounds a week is about the max you can safely hope to consistently lose (more at first, then it tapers off).\nMuscles take some time, gaining 5-10 pounds a year of natural muscle is really good gains.\n\nHaving said that, there are some things you can do to help you reach your maximum potential for a given time period.\n\nDo your aerobic exercise first thing in the morning, before you eat. When your body is hungry it has to burn fat.\n\nEat several 5-7 small meals throughout the day is better than eating 2 or 3 huge meals. Diet is extremely important. Make sure your taking in the right fuel for your goals. If you want to build a lot of muscle, you're going to need lots of protein (about 1 gram per pound of lean muscle you have, per day), a little fat (no more than 10% of your calories), and moderate carbs (varies depending on type and when you eat them). Don't forget to stay hydrated. Muscles are basically just protein and water. If you don't consume enough of those 2 basic ingredients, your body won't grow the way you want.\n\nExercises tears down muscle tissue, and your body rebuilds it stronger and thicker. The heavier the weight, the more burn, the more damage is done and the bigger gains (to a point, don't try to lift a dangerous amount of weight thinking it's better). You have to give your body time to heal if you want max results. That's why you don't exercise the same muscle goups on consecutive days. Break up your routine to work on similar groups on the same day. For example, hit your triceps/chest and upper back on 1 day, and your biceps/forearms and lower back on another.\nYour abs you can work with moderate intensity almost every day. the little buggers heal so fast - this is a general rule. Listen to your body. If it hurts, your body is trying to tell you something.\nwww.intense-workout.com has some sample workout splits.\n\nThe good news is, once you start adding muscle your resting metabolism will go through the roof. When you start you might be struggling to lose weight on a 2500 calorie/day diet. After you've been at it for a few months, you might have trouble keeping fat on with a 4000 calorie/day diet.\n\nThere are some who argue for supplements. My experience is that most are garbage, and a few are dangerous. Creatine is good for your vanity. It increases water retention by your muscles, making them appear bigger and heavier. Some argue the extra water helps them eliminate waste allowing you to train harder and longer. The jury is still out on that. I used to kickbox and creatine made my muscles bigger and rounder, but increased my overall weight enough to be a problem (I couldn't make my weight class if I had an extra 6 pounds of water stowed away).\n\nAnywho, the key is safety and consistency. Set short and long term goals and take steps to meet them. Losing 14 pounds of fat and gaining 14 pounds of muscle by the end of the year is not going to happen naturally. You can definately improve your physique and how you feel, and be well on your way to meeting your goals. Trying to take shortcuts (lifting too much weight, lifting too often, neglecting nutrition, abusing supplements) is much more likely to hurt you than help you.\n\nHope that helps,\n\nOdd