A
Aroxez
Guest
I WILL ADD MORE LATER.
Hey everyone, today I decided to re-make a "guide" on how to become in-shape. Though I didn't believe the "User Education" section was appropriate for this type of guide, because I've seen a few topics in this section asking how to become in shape.
I apologize ahead of time for the length of this guide.
Basically, I'm here to tell you the best way to work out, and which ways to do it.
Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding. Bodybuilding doesn't have to be expensive or take a lot of time. Don't be fooled, home workouts do not mean easy workouts and they can be just as effective as the gym.
How to Get A 6-Pack (Also to lose weight)
There's only two basic steps to get a 6-pack/lose weight. Those two steps are....
Exercise more!
Eat Healthier/less!
There is no such thing as spot fat removal despite what the late night infomercials try to sell you. You cant 'target' fat removal unless you are using a machete or liposuction. All you can do is lose weight and let the body decide where the fat is coming off. When you have lost enough weight, the belly and love handles will disappear. Lets talk about expectations, you cant get ripped in 10 days or even 30 days. A good weight loss program will let you lose the weight gradually, a pound a week is a good rate - 2 pounds a week max. If you are 50lbs overweight count on 6 months to a year to remove it. Losing fat at this gradual rate means you will never be hungry or feel deprived. Another reason to lose the weight gradually is so that you don't burn off muscle - who wants to lose muscle? Nobody!
Lets look at what its going to take to lose that bodyfat and get abs, remember I said "eat less and exercise more", lets start with the 'exercise more' part. You lose fat by burning off more calories than you eat, pretty simple huh? To burn off the calories you need to do at least 30 minutes of cardiovascular exercise every day. Why every day? Well for one, the American Heart Association says its what you should do to help avoid heart disease - very boring reason.
Good cardio is anything that elevates your heart rate to 70%-85% of your maximum for 30-60 minutes.
For age 20: at 75% is 150 BPM; 85% is 170 BPM; Max Heart Rate is 200 BPM
For age 30: at 75% is 142 BPM; 85% is 161 BPM; Max Heart Rate is 190 BPM
For age 40: at 75% is 135 BPM; 85% is 153 BPM; Max Heart Rate is 180 BPM
For age 50: at 75% is 127 BPM; 85% is 144 BPM; Max Heart Rate is 170 BPM
For age 60: at 75% is 120 BPM; 85% is 136 BPM; Max Heart Rate is 160 BPM
For age 70: at 75% is 113 BPM; 85% is 127 BPM; Max Heart Rate is 150 BPM
By the way, its a very good idea to consult your doctor before starting any exercise program, your target rates may differ from the chart above if you have medical conditions. For a young person in good health, jogging or swimming is a great form of cardiovascular exercise. Walking and cycling can be good cardio but you need to push yourself to walk really fast, no sauntering strolls - wearing a heart rate monitor while walking or cycling can help keep you from lolly-gagging. At the gym, I shake my head every time I see people "exercising" on the stationary bikes using level 1 while chatting and reading the paper - what exactly do they think they are accomplishing? Their heart rate is about the same as if they were watching TV or sleeping! If you don't have a heart rate monitor, listening to high BPM music that you really like is a great way to keep your heart rate elevated too.
Alright, step two: Eat Less
The second part of losing fat is eating less, and remember this does not mean hunger and deprivation! Most people fail at to achieve their weight loss goals not because they eat too much but because they don't eat enough! The starve themselves then end up binging. If you are hungry then you are doing something very wrong. If you have cravings for your favorite food, then you are human - I address how to handle cravings at the end of this section. The #1 easiest way to lose fat is to eat your calories rather then drinking them, this simple tip can help you lose 5lbs fat a month or more without any additional changes to your nutrition. There are many nutritional methods of weight loss and all of them will work, at least in the short term.
Education alone can help you lose weight. Learn what foods are healthy and eat them. This method is a lot of work, not only in study but at the store and in the kitchen. Eating healthy is a lot of work but it is the best method of all. If you can cut out all foods with artificial flavors, sugars, simple carbs, fat, and salt for one month your taste buds will recover so that natural foods like vegetables, legumes, and whole grains are flavorful and tasty again. For this technique to be effective, you need to become a nutritional expert. You need to be able to look at something in the store or on a plate in a restaurant and tell within 10% how many grams fat, how many grams carbohydrate, how many grams protein and how many calories. You have to be an expert at reading nutritional labels. Most people just have no idea where the calories are in their diets. This is a good option for bodybuilders and professional athletes who need to maximize their performance. Unfortunately this method is not a realistic option for the general public because of the work it requires.
The proper nutrition for a "bodybuilder" is:
- Consume .75g - 1.0g protein per pound of bodyweight per day
- Eat 6 evenly spaced, small, well balanced meals a day each with 1/6 of your protein
- Eat unprocessed or minimally processed foods
- Eat lots of fresh vegetables
- Eat less than 25% of your calories from fat and eat only good fats like olives, nuts, and avocados
- Eeat whole grains and low G.I. carbs - no simple carbs like sugar, alcohol, or white flour
- Eat omega-IIIs daily, flax or salmon are great sources
- If you need to lose fat, do it gradually - only cut calories by at most 20% under TDEE
An essential part of nutrition is knowing how to read nutritional labels, if you don't, you are doomed from the start. Companies try all kinds of marketing tricks to make unhealthy products seem healthy and unless you know how to read the labels you will fall for them.
Two major foods which should provide most of your daily calories:
Vegetables!: They are fill you up with only a few calories and they are full of vitamins. For convenience find a veggy mix in the freezer section of the store that you like. Try some non-fat sauces to add flavor if you cant stomach them plain, try salsa, try spaghetti sauce - I personally love mixed frozen vegetables with spaghetti sauce on top. When you are hungry between meals you can pop a big bowl in the microwave and have a filling snack in minutes. You can use raw vegetables for snacks too.
Whole Grains!: Oats, brown rice, 100% whole wheat bread, etc. They are very convenient, inexpensive, high in fiber, and filling. Their high fiber content makes you feel satisfied with fewer calories and can lower cholesterol too. In particular, oats are very convenient and can be made in a microwave at work or just eaten cold with water and protein powder.
If you keep the above two foods as the core of your diet and keep your fat intake low, you should not have to count calories and will find that you naturally maintain bodyweight or slowly drop bodyfat.
Suggested Easy Meals:
#1
2 Biscuits (47g)
1.5 (360ml)cups nonfat milk
1 orange
= 365 calories, 3% calories from fat, 19.5g protein, 7.7g fiber
#2
1/2 cup (40g) dry oatmeal
1.5 (360ml)cups nonfat milk
1 plum
= 315 calories, 6% calories from fat, 19.5g protein, 5.7g fiber
#3
Skinless chicken breast 3.5oz (100g)
1 cup (150g) broccoli
1 cup brown rice
= 330 calories, 12% calories from fat, 30g protein, 4.4g fiber
#4
2/3 cup (95g) mixed vegetables
whole grain tortilla
1/2 cup (130g) nonfat refried beans
1oz salmon
= 330 calories, 7% cals from fat, 19g protein, 11g fiber
#5
1 low fat TV dinner
2/3 cup frozen veggies
= 320 calories, 5% cals from fat, 18g protein, 6g fiber
#6
2/3 cup (95g) frozen mixed veggies
1 cup (260g) kidney beans
= 290 calories, 0% cals from fat, 17g protein, 13g fiber
#7
2 2/3 cups (380g) mixed vegetables
1/2 can (70g) boneless skinless salmon
= 310 calories, 3% calories from fat, 28g protein, 12g fiber
http://scoobysworkshop.com/6packabs.htm
