Can you help me with my diet and exercise routine?
Im trying to lose weight and gain muscle, but im not sure what to eat (breakfast, lunch and dinner), beverages and also the question of what exercises to do. Can someone on a diet and exercise routine?
Hello, I will try to help! First you must determine exactly how many calories you need to eat every day. Here is a site that will help you understand: http://preventdisease.com/healthtools/articles/bmr.html Then you will have to start eating a healthy, balanced diet every day. First, you should start eating more fiber. Fiber is what keeps regular and accelerates your metabolism. You should also consider eating more calories earlier versus later. That's because you can burn many calories during the day. Another trick is to eat five to six small meals each day. Also speed up your metabolism. You should also drink at least ten glasses of water a day. This is because your body is essentially a reaction chemicals. It has a lot of reactions occurs all the time. 90% of all chemical reactions related to water so it would be logical that the more you drink more reactions. Reactions also burn calories and therefore the take, the more calories you burn. Increase your protein is also a good idea. The protein is what builds the muscle up. Muscle burns three times more calories than fat. You need at least one gram of protein per pound weight. You should try to eat one gram of protein per pound of weight. Obviously, you should avoid junk food and foods that are high in fat. More specifically avoid trans / saturated fat! For snacks eat something that is best for you as fruit and vegetables. Well, if you're like me and I hate you, ha, ha of vegetables. Try wheat Ritz crackers or fat free pretzels. Remember you must follow a diet that suits you. Breakfast: Two packets of oatmeal (high fiber) = 300 calories – two eggs (hard) = 190 Calorie Snack 1: – fruit and vegetables = around 100-200 calories Lunch: – lean meat (chicken, turkey or fish), whole wheat 2 = 400 calories Snack: Ritz or pretzels = 100-200 calories Dinner: Something high in protein = 400 calories Snack 3: vegetable or fruit or sometimes peanut (100-200 calories) can also try to replace some of the snacks that are high in protein snacks.Remember is what I can do for my diet, but you should do some thing that suits you. For year, must have a balance of cardio and weight lifting. Be sure to lift weights when doing aerobic exercise, gain muscle instead of losing it. For cardio just do something as simple as running or swimming. This is necessary first thirty minutes at least five days a week. You need to lift weights at least four days a week for twenty minutes each time. Until you can get a dumbbell exercise all you need. Some exercises are push-up arm, hammer curls extensions of the arms, chest and pull-ups. You should also regular crunches for your abs and obliques. No squats and splits, while holding weights. This will help you get more definition in the legs and buttocks ja, ja. Each time you do these exercises, just go through the list at least twice. Whatever happens good luck!
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