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getting in shape
hi, i saw that you have answered questions about being in shape before. Can you help me?
i'm 5'4 and weigh 140lbs. shouldn't i be like 125 or something?
can you give me a safe way to diet. I'm a vegetarian too, if that helps.
thank you!
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Want to answer more questions in the Health & Fitness category?
Maybe give some free advice about: Fitness?
Of course. I'm a vegetarian, too so I guess it's easier for me =]
So, for your height, the average weight is around 120lbs [100lbs for 5', 105lbs for 5'1", add 5 pounds to each inch] It can be a few pounds above or below, it really doesn't matter that much. Plus, you should be looking at your BMI, making sure you're in the right range. After that, you shouldn't pay too much attention to the scale because when you workout and exercise, you gain muscle weight, which weighs more than fat. So bring out that tape measure. Also, while on the topic of scales, well sort of anyway..erm, yeah measure your weight right after you use the bathroom after you wake up. I know it seems silly, but it's the most accurate way to measure your weight. I'm ranting.
For exercise, you should do something that works out your entire body. Running is one way to go. But you should start off with a slow jog and gradually increase in speed over the course of next few days up to few weeks. Also, when you start jogging/running [no matter how long after you start] you need to start out by running slowly so you won't run out of breath before you finish. Oh, important thing...stretch sufficiently before and after running. I usually run a mile every morning and walk one more. It seems like a long time but if you have your lovely music playing device, you'll be fine. You should start off with that because personally, I enjoy it the best. Other things you can do is aerobics and dance classes. And riding bikes, too. If you have lazy days, pick that day to walk you dog, go out and walk with your family and/or friends. Okay, I'm making this up as I go along so another thing you can do: jump roping, skateboarding, hula hooping, and DDR. Along with that, you can do other exercises. It doesn't matter when you start. But you should do it a little after you start running. Crunches, curl ups, push ups, pull ups, lunges...all classic exercises. If you have the luxury of going to a gym, you should definitely go.
I don't know the names for these exercises but here are the descriptions:
Lay in the position you would be in if you were to do a curl up. Pretend you're about to do a curl up, but instead of going up straight, touch your right knee with your left elbow and vice versa. Or lay in the curl up position, pull both your bent legs down to one side so the botton knee is touching the floor. Now pretend you're doing a curl up. You should feel it on your sides. Erm, get in a pushup position, hold that for 10 seconds, then get on your elbows..so it's like push up position on elbows rather than hands. Now hold that for 10 seconds. For your legs, you should get in first position [ballet wise] and spread your legs apart a little wider than the length of your shoulder. Squat down [back straight] then come up slowly. Or get in first position, spread your legs apart and lift your left heel up and down as if you were standing on your tip toes. You should feel it in your calf. Repeat on other side. For your arms, just lift weight, push ups, pull ups. Heck, gardening, washing dishes, and moving furniture helps, too.
Now that I've written an essay for exercising >.> eating. Since vegetables and non-meat stuff doesn't fill us up as much as meat does, we tend to find ourselves indulging ourselves with fatty foods like sweets, fries, etc. So make sure you get your protein, which helps with hunger control. Get the protein shakes from slimfast or the hunger control one, although I haven't tried that one. Erm, eat lots of veggies...okay, pointing out the obvious. Try to eat whole grain, multigrain, and those types of breads/pasta instead of just white bread/pasta. If you get hungry, make sure you try and limit your junk food intake. Aim for the lovely plums of apples =) Oh, a tip is to buy individually wrapped junk food, if you're going to buy any so you'll avoid eating out of the big potato chip bag and end up eating more than needed. And try to avoid sodas, even if they are diet. They're not good for you anyway. Drink milk, juice [natural ones that doesn't have much sugar in it], and lovely h2o. And tea...tea is good [green tea and black tea.] Also, when you go shopping and return with veggies and fruits *hint hint* cut them up into bite size pieces, and put them in individual bags/containers so when you're hungry, you'll be tempted to reach for fruits or veggies..they're washed and cut into pieces, ready to be eaten =) Try to maintain 2000 calories a day, too. Erm, eat portioned amount of food, and don't skip meals [it'll make you eat more than you should in the next meal] Eating snacks [healthy] in between meals is a good idea so you will be less likely to over indulge at meal times.
Tips:
+Sleeping for 6 or more hours burn more calories than if you sleep less.
+The colors orange and yellow and red makes you hungry [Wendy's, Burger King, McDonald's, what do they have in common?]
+Drinking cold water helps your body burn a little calorie since the body has to maintain it's body ehat and the cold water opposes that.
+Drinking warm drinks [water, tea] will help you feel full for a while.
+Use smaller plates so when you fill it up, you assume you've eat a lot.
+Don't eat in front of the TV...you'll eat more subconciously
+Turn off the lights to the kitchen after 8 so you won't be drawn to go in there and get food
+Brush your teeth after meals and snacks so you won't want to eat right after again...mint and food, yuck.
Sorry if this was uber long and much mroe than you expected. I'm feeling ranty today. Haha, erm, yeah. Feel free to IM me or something if you need more help =)
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