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Ok I've been working out at the gym, but I've got about a two hour time frame. For health reasons my doctor said I need to loose weight before I get diabeties. What should I do? Does anyone have a workout routine that helps drop weight and tone a body??
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Want to answer more questions in the Health & Fitness category?
Maybe give some free advice about: Fitness?
Since you're not looking to lose weight by a certain time, here's what you should aim to do:
This is a slowed down process of my usual weight loss advice so you must stick to this and you shouldn't have much excuse:
Eating:
1. Get rid of most/all of junk food/bad foods in the housing, including but not limited to brownies, chips, soda (regular AND diet), juices high in sugar, buttery/creamy/cheesy stuff, pizza, burger, hot dogs, anything fried/deep fried/greasy/drenched in oil.
2. Go fruit and veggie shopping: buy any fruit that you enjoy eating and any veggie you enjoy eating (or not hate eating without it being cooked/drenched in any dressing). Come home, wash them, cut them/prepare them into portable snacks and put them in a baggie in the fridge on the shelve that is at eye level--no putting in drawers.
3. Whenever you have the munchies, munch on veggies (preferably raw and no sauce added) or fruits and avoid granola/health bars because they pack on calories and sugars as well.
4. Try and aim to eat 5 small, well proportioned, healthy meals 3 hours apart throughout the day. However, aim to eat your first meal after 7AM and your last meal before 7AM. Eat at least 3 hours before you plan to go to bed.
5. Water, water, water, and more water. Avoid drinking any type of sodas (even diet sodas), juices that are not natural and has a high level of sugar added, alcohol, etc. Stick mainly to water, tea (as in hot water + tea bag and nothing else), black coffee, low sugar juice, and/or fat free/low fat milk.
6. Eat for at least 20min to give your brain enough time to realize that you've eaten something and that you're approaching full, and eat without distractions (newspaper, book, TV, etc.)
7. Staple your meals mostly on veggies and/or fruits, whole grains, and lean meat. Avoid cooking foods by stir frying, deep frying, frying, or having it drenched in sauce(s). Try and cook all foods by boiling, broiling, baking, steaming, or grilling.
8. If you're going out to eat, try and fill up on broth based soups (NO cream of (food name) or broccoli and cheese or anything that's really creamy and/or cheesy) and/or a salad with dressing on the side (preferably a light dressing which means go with a vinaigrettes of some sort...not ranch or thousand island or caesar) See if you can order an appetizer for your meal or from the kids menu=smaller portion = less calories.
9. Remember the sauce color rule: the closer it is to red, the better it is (ketchups, hot sauce, marinara, etc. = low calories) and the closer it is to cream/white, bad, bad, bad, bad (ranch, alfredo, mayo = high calories).
10. Eating, in other words, should be formed into the habit of being healthy foods that are low in calories but still meet the nutritional needs of a person.
Exercise:
1. Exercising first thing in the morning on an empty stomach burns the most fat.
2. Exercise at least 3 hours before you go to bed.
3. ALWAYS go at your own pace/speed and gradually increase because if you push yourself on the first day, you're likely going to be too sore for the next week to do any exercise, which defeats the entire purpose of exercising.
4. Always make sure your food is digested before you do something. Always stretch BEFORE AND AFTER an exercise THOROUGHLY! Again, if you don't you'll likely be sore.
5. Exercise at least 3 times a week from 30 to 60min. Always include cardio/aerobics (running, aerobic dances, etc.) and keep going at it without pausing in between for 30 min straight because your body starts to burn off stored fat only after 30min of vigorous exercise.
6. When your body begins to get accustomed to the cardio/aerobics of your choice (notice that I said your body, not you--this means that you're body isn't becoming quite as tired and by no means does it mean "when you feel like running everyday") take up your cardio/aerobics up a notch whether it's by making it more difficult or making it last longer. Also, add in weight lifting.
7. Weight lifting should focus on all parts of your body, and I suggest that each time you weight lift, you focus on one part of the body then the next time, another part, etc. so that specific part of your body has time to chill before getting hit with another weight lifting workout.
8. When you get comfy with #7, add in toning exercises.
9. NOTE that I say add in these exercises which means continue with cardio/aerobics when you add weight lifting and continue with cardio/aerobics and weight lifting when you add in toning. I'm also having you add them one by one so that your body doesn't get too accustomed to the same thing over a course of time which in turn has the exercise(s) you're doing little effect.
10. You must do cardio/aerobics (and eat healthy) to burn off the excess fat. Yes, weight lifting/toning exercises will help build muscles, which in turn burns more calories. However, if you don't burn off the excess fat, you're just going to turn into a bulky chunk of mess.
To sum up:
-Eat like a health nut: this means that you need to eat healthy foods, and just because you're eating healthy foods does not mean you can gorge on them. Eat healthy foods at right proportions.
-Exercise 3 or more times a week 30 to 60 min (or more) always including cardio/aerobic exercise(s) and gradually adding in weight lifting and toning exercises.
-Set small, manageable, (and possible) goals (i.e. lose 5lbs by the end of this month and 10 lbs before school starts--I don't know when yours starts but mine starts sometime in September so 10 lbs in 2 months is sensible and achievable)
-WATCH your caloric intake and outake!!! This is important. Find out what your BMR is (Google BMR Calculator) and make sure that you do not put in more calories than your BMR (BMR is how much calories your body burns in a normal day) which can be controlled by limiting what you eat as well as burning off calories with exercise!
To find calories of foods or how much calories you burned off, go to calorie-count.com
To get toning exercises, visit my forum and one of the topics will give you many toning exercises.
Good luck,
Emily
16/f
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