What kind of diet plan should a fairly commited Martial artist be on?
928065
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*~
1001834
Committment, dedication and total change of behaviour, it's a big ask and people don't understsand that it is really hard but once you are in the zone you can do this. \n\nIf 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. Stop making some major mistakes wake up earlier and get active earlier your metabolism is sluggish and needs to be woken up this is half your problem. \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.
912981
Hi,I have been a personal trainer and a bodybuilder for 25 years.  I have developed an excellent easy to follow diet & exercise plan that has proven results.  I just had one lady lose 95 lbs. using my plan.  I have also trained professional athletes like Jason Bay of the Pittsburgh Pirates.  I will also offer a consultation via e-mail or by messenger to help you along.  I can offer this to you for only $20.00.  Cash please.  Cheques will have to clear first.  And I am    David Price, 2177 – 6th Ave., Trail, BC, Canada, V1R3B8\nI look forward to helping you achieve your goals!!!!!  Take care.\n\nSincerely,\nDavid Price\n\nPs>> please include your e-mail address and mailing address.
341759
Qualifications: 4-year degree in exercise science, personal certified as a trainer and competitive bodybuilder.  ON with the answer: \n\nPeople often forget that diet success is 90 percent diet and 10 percent training.  I would just watch what you eat as far as carbs go.  Stick to foods high in fiber like oatmeal.  Brown rice, yams are some other good options.  KEY:  You also need to eat more smaller meals becuase that speeds up your metabolism.  Any more questions feel free to ask
1088390
exercise and a good diet
661331
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. 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.
906334
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
549614
Eat six small meals a day divided into a portion of carbohydrates and protein. \n\nAt least two of those meals should contain a portion of vegetables. \n\nDrink lots of water: You bodyweight divided by two in ounces.\n\nDo the 20 minutes Aerobic solution listed on www.bodyforlife.com three times a week.\n\nTake a multi-vitamin.\n\nFor a further explanation of this method go to www.bodyforlife.com.
1045727
diet and excercise go together
1141869
No diet works cause it is not maintainable for life.\n\nIf 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 women & 1500 men \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 \nAll food choices need to be low fat\nDon't make food a big deal and don't socialise using food\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/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-150g 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 women & 1800 men 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.
305612
You've got a long life ahead of you, Lord willing, so plan for the long term.  Educate yourself about nutrition, and eat *good* food.  (Learn about organic food here, too.) Step one here is to get rid of the junk in your diet.  Step two -- which needs to come very quickly -- is to find good-quality nutrition that also tastes good.  You *have* to do this, or you won't sustain the change in your diet (this is a pressure release valve: if you don't do it, you get tired of eating things you don't like and go back to eating good-tasting junk).  Step three is to do a little judicious cheating.  This is MANDATORY; I'm really not kidding here.  Pick a day, even if it's just once a month, and on that day eat anything you want.  (This is another pressure-release valve.)  Don't worry about diet pills; you eat right and exercise and your body will do the rest for you.  And you'll feel better, too, because you won't have a bunch of chemicals floating around in your system, and you won't have to keep taking pills to keep the weight off.\n\nNow for the 'getting into shape' part.  You can't do that by changing your diet; I don't care how healthy you eat.  You've got to exercise.  If you're looking for a cheap routine, there are a number of sources online that give the details of the Five Tibetans.  You could do that once a day to start.  After a couple of weeks, bump it up to twice; after a couple more weeks, to three times.  Don't overdo it -- 3 reps each exercise is plenty to start with, and go slowly.  Don't force anything, especially anything involving your spine, or you'll hurt yourself (this is a Bad Thing, because if you're hurt, it's harder to exercise).  Pay particular attention to how each exercise works your breathing.  When you start, just move slowly through the exercise with your lungs in neutral and see what happens to your breath.  You should notice that some movements cause inhalation, and others compress your lungs and cause you to exhale.  Use that information -- breathe with the movements, not against them.  If you want better-quality instruction and have some money to spend, check out Steve Barnes' Five Minute Miracle.  If you want more variety, look into Scott Sonnon's Flow-Fit and Intu-Flow programs. (Intu-Flow will also get you started with weight training, which is a good thing for fat loss as well.)  All of these start easily enough to be accessible to just about anyone.  With any of these, set yourself a goal of learning at least one new thing a week about your body, and when you do, write it down.  This will become a journal of insights about you and how you work -- a great tool, and a great encouragement on the bad days.\n\nNow this last bit may be a little hard to hear, but pay attention because it's critical to your success.  Real change that lasts is rarely sudden. There are ways to drop lots of weight, very quickly,  but there is almost no way to drop weight quickly *and keep it off.*  Patient, steady progress will give you better results than 100% all-out effort that exhausts you after a month.  Changing overnight is like quitting smoking -- as Mark Twain said, "It's easy; I've done it hundreds of times."  But change that sticks is slower and more careful.  Take the time to find a way to really accept each little bit of change into your lifestyle.  You can't afford to ignore the 'growing pains' caused by the change.  Pay attention to the inconveniences that each change creates and do your best to eliminate them.  Pay attention to the feelings of resentment or deprivation that may crop up and find a way to alleviate them.  All of this is how you actually get the change to be a comfortable part of your normal life, and it's why lasting change takes so long.  Put in the effort; you'll be glad you did.\nThe core problem here is that human beings crave stability at every level of ou
989413
there are some great eating and excercise plans. i using one now and it works for me just try it. fast and easy.
637050
Yeah, but this one is similar & cheaper:\n\nIf 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. 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 - 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. 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.
501550
You are fine but if you are concerned you need to follow a healthy eating and exercise plan. Here is a guid you can follow to maintain a great lifestyle. \n\nIf 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 1500 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 white 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 & 1 mg toast\nSnack 10am - pear or apple (both low GI)\nLunch 12.30pm - multigrain sandwich w 100g tuna/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 - 200g 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 1800 and reduce exercise sessions to 3-4 times per week. If weight creeps up again due to holiday period etc.. go back to 1500 cal and 6 sessions again. \n\nGood luck it worked for me it can work for anyone.
575423
I am assuming that since this is under the boxing category that you do some training already and you are trying to make weight?\n\nAnyway there are no such thing as good 'diets'.  No matter what your stage of training, the best thing is to eat a balanced diet with plenty of vegetables and fruits.\n\nMost basic Western diets provide plenty of protein even for an athlete.  The problem lies in too much fat, salt and refined sugars.  All you have to do is reduce those elements in your existing diet and train a little more cardio and the weight will come off.\n\nIf you are a boxer, try to stay close to your weight class between bouts.  Its not healthy and it will affect your perfomance if you try to lose weight too quickly.  \n\nIf you are just a recreational athlete, don't be in a hurry, just increase exercise and slowly evolve your diet over time.
567006
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 (women) - 1500 (men) 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 - 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. 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 (women) - 1800 (men) and reduce exercise sessions to 3-4 times per week. If weight creeps up again due to holiday period etc.. go back to 1200 (women) - 1500 (men) cal and 6 sessions again. \n\nGood luck it worked for me it can work for anyone.
1069590
If executed correctly great for arm muscles, core and quads. \n\nIf 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. Stop making some major mistakes wake up earlier and get active earlier your metabolism is sluggish and needs to be woken up this is half your problem. \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.