Help with exercise/diet?
Hi 
Ive asked this question before but no one answered!
I’ve recently bought a treadmill and im planning on getting fit over the summer holidays. I also own a wii fit as well. I was on the treadmill for 40 minutes today.
Im planning on changing my diet too and today have had bran flakes for breakfast and a low fat yoghurt as a snack.
What sort of foods can i introduce into this new Diet and how long should i be exercising for before i notice a difference in myself?
Im 18 and weigh just under 9.5 stone.
I definitely want to get fit so i can go to college a new me, im already on my way there, have completely cut out chocolate!
Any help would be great, thanks
Good for you Emma!! Go for it girl :o)
Getting started I would set a realistic goal. Next, amp yourself up. Imagine in your mind what you want your new lifestyle to do for you and your body and tell yourself that you’re gonna get there no matter what. You’ll need the self-discipline since weight loss is not an easy road at all and there will be times when you’ll want to quit and go back to the old way. It’s so easy to just let yourself be unhealthy, eat crap and then suffer the consequences, but if you really want it, you’ll have to work for it.
Also, remind yourself constantly that it won’t happen overnight. Expecting too much too soon sets you up for disappointment and that’s an easy way to fall off track. Only consistency and discipline will work so prepare yourself for the long road ahead.
Diet: It’s simple. Eat foods that you know are good for your body. Stick to the natural stuff like veggies and fruit. Keep your meat lean and as fat free as possible which obviously rules out stuff like pork and processed meats like sausages and hot dogs and fast food (yes, ALL fast food). Drink lots of water, watch your portions, snack ONLY when you absolutely have to and keep those clean and natural (fruit, raw nuts - but watch the calories, plain yogurt, etc.).
Exercise: as much as you can. Cardio is a big deal for fat burning. Figure out which cardio exercise works best for you and tear into it. Get the heart rate up and keep it up. Running, spinning, swimming.. all good.
Strength training is a must to make the muscles strong so they will keep burning fat and calories even while you rest. Make sure to watch your form to avoid injury and be consistent.
I hope this helps to at least get you going. Best of luck to you in college :o)
May 30th, 2010 at 5:14 pm
Hi there! I am also working on my weight/health and have been using a FABULOUS website as a helpful tool. It is a free weight-loss community that features food and exercise trackers, plus tons of articles that offer advice and support. You can even create a member’s page in which you can join groups and find a support system. It is called sparkpeople.com. I highly HIGHLY recommend it! Good luck!
References :
sparkpeople.com
and a weight loss enthusiast!
May 30th, 2010 at 6:04 pm
Good for you Emma!! Go for it girl :o)
Getting started I would set a realistic goal. Next, amp yourself up. Imagine in your mind what you want your new lifestyle to do for you and your body and tell yourself that you’re gonna get there no matter what. You’ll need the self-discipline since weight loss is not an easy road at all and there will be times when you’ll want to quit and go back to the old way. It’s so easy to just let yourself be unhealthy, eat crap and then suffer the consequences, but if you really want it, you’ll have to work for it.
Also, remind yourself constantly that it won’t happen overnight. Expecting too much too soon sets you up for disappointment and that’s an easy way to fall off track. Only consistency and discipline will work so prepare yourself for the long road ahead.
Diet: It’s simple. Eat foods that you know are good for your body. Stick to the natural stuff like veggies and fruit. Keep your meat lean and as fat free as possible which obviously rules out stuff like pork and processed meats like sausages and hot dogs and fast food (yes, ALL fast food). Drink lots of water, watch your portions, snack ONLY when you absolutely have to and keep those clean and natural (fruit, raw nuts - but watch the calories, plain yogurt, etc.).
Exercise: as much as you can. Cardio is a big deal for fat burning. Figure out which cardio exercise works best for you and tear into it. Get the heart rate up and keep it up. Running, spinning, swimming.. all good.
Strength training is a must to make the muscles strong so they will keep burning fat and calories even while you rest. Make sure to watch your form to avoid injury and be consistent.
I hope this helps to at least get you going. Best of luck to you in college :o)
References :
May 30th, 2010 at 6:48 pm
Hi,
There is no quick way to get fit. 30 minutes of moderate-intensity physical activity at least five days a week can lead to a healthy lifestyle (a long term solution).
The Recommended activity levels for adults for general health, including simple ideas on building exercise into your day by NHS, http://bit.ly/9DcfXN
You can also join NHS healthy living community on Facebook for tips on weight loss, diet and fitness at http://www.facebook.com/nhshealthyliving
References :
http://www.nhs.uk/
May 30th, 2010 at 7:37 pm
Always maintain your heart rate level when on treadmill…
Regarding your diet.. snack and eat healthy foods such as nuts and proteins. you can break down your diet in to six meals
Breakfast you can have bran flakes/cornflakes/wheat germ with milk or yoghurt
Mid-morning : one fruit mostly non-citrus and apple is mostly prefred
Lunch:opt for lean meat or pulses.. you can have brown bread also and add some vegetables as source of vitamins and fiber
Snack: u can grab some good juice or nuts
dinner: some fresh soup and sandwhiches a light meal compared to lunch
bed-time: have some milk (soy milk is best option)
Have 8 hrs sleep and 8 -10 glasses of water…
keepin changing your exercise routines such as mediate , run or swimming and above all be happy with the changes you see in ur body and mind.
Good luck and cheers
Sonali (Nutritionist)
References :