Spray Mucus
Ray Lucas' mom didn't take vitamins
finsnchips said:Lose weight and get toned for summer. Six pack... that kinda stuff - especially my stomach. Obviously the weitgh isn't going to fall off me... but I'm eating sensibly... i've cut out snacking, not saturated fats. Plus I'm doing a lot more cardiovascualr work.
OK now let's tackle this part... becuz we keep editing
Six packs are hard to get if you've never had one before, (or havent had one in over a decade), but if you already have low body fat, it can happen.
follow this plane....
*Nutrition*
1) take you body weight... times that by 15... that should be your caloric intake.
2) Eat 6 small meals a day... 2 or 3 in Meal replacement drinks... aka protein powders. and take your vitamins!
3) 40% of your diet (caloric intake) should be simple (Fruit... stay away from fruit juices high in sugar) and complex (Whole grain oats and rices... stay away from food made with white flour) carbohydrates... eat the majority of your carbs in the morning and tapper them off as the day goes on.
4) 40% should be from high quailty proteins (Meat, eggs, soy, Whey) *buy whey protein powders* make sure you get a good amount of protein in every meal.
5) 20% should come from fat... GOOD FATS like olives, egg yoke (unless you have cholestrol problem... don't eat the yokes or limit yourself) nuts (I like to eat small spoonfuls of natural peanut butter), avacado, salmon, trout...
6) STAY AWAY FROM SUGAR!
Work out
1) LIFT WEIGHTS! a lot of people hate to lift and think they can get cut by cardio alone... and this is what i do to them when they think that. :grouplaugh:
2) When lifting make sure you work every major muscle group at least once a week. Back, arms, chest, abs, legs, and shoulders.
3) If your cardio vascular is in good condition, try to do HIGH IMPACT workouts... This is one of the most argued subjects in the body building world... some say low intesity is better... but by my own experiances I like HIGH impact beter, becuz it burns more calories faster and it boosts your metabolism at an alarming rate.
4) Don't go overboard on Cardio... depending on your size, you shouldn't burn more than 500 calories a cardio seasion...
5) After training down a post workout shake... 50% Carbs 40% protein 10% fats... becuz your glocyogen (sp?) levels are way down... which means if you don't feed your body, it'll start taking muscle away and store some fat becuz it'll think the body is starving itself.
*Recovery*
1) Don't over train... you'll end up doing more damage than good... if your a begginer... lift 4 days a week and do no more than 4-5 cardio seasions a week.
2) Get no less than 7 hours a sleep a night... and if your schedule alows it, take a nap in the day time