Hey! Glad to see you re trying to make a change. I m an 18 year old bodybuilder. I used to be fat, than lost weight by lifting weights, became skinny, and now I m a competitive bodybuilder. Start lifting weights to get familiar with them. Basic lifts. Depending on how much you re willing to work, here s a weight lifting plan for you:Monday: Back and BicepsTuesday: Chest and Triceps:Wensday: LegsThursday: Shoulders and absFriday: Day of choiceSaturday+Sunday: rest daysThere are many basic exercises explained on www.bodybuilding.com in the exercise section if you re unsure on how to do them or what exercises to do. As for cardio, you should do 1 of the following:-Low Intensity: 30-45 min a day of low intensity cardio such as jogging or an eliptical machine. -HIIT(High Intensity Interval Training): This is where you sprint full out for 1 minute, than power walk for 2 minutes. Repeat about 8-10 times and you ll be exhausted. This method continues to burn calories hours after you do it. As for diet, just eat till your full. Don t overeat. Try to eat healthy(you know what healthy is). Stay away from sweets and fast food.Good luck I know you can make a huge change in your life through becoming more active!
Actually, 90% of losing fat and building muscle is made up of what you eat and only 10% is exercise. However, exercise is still very crucial.As for dieting, you need to consume daily 10 calories for every pound of your weight. I weigh 110 lbs, so I need to consume 1100 calories a day.These calories are made up of 45% protein, 40% carbohydrates, and 15% essential fatty acids. Going on a diet for natural foods is important, but being in school sucks a lot of time out of your day. So I would recommend going into a supplement store.One Stop Nutrition has the best prices and deals. I would ask about protein powders, carb powders, and fish oils and flaxseed oils. Those are some of the best things for dieting. As for exercise, do a lot of cardio work outs, avoid weight lifting until you ve lost the fat. If you would like to build some muscle while you re losing weight, do lower weight lifting with more reps.
You ve got some good advice here from a professional body builder, so maybe you don t need much more than that! If you re loking for an exact blueprint though, maybe you should take a look at Body for Life and Cheat Your Way Thin. They have similar strategies and both outline the entire exercise routine and meal plan in a lot of detail.I wish you luck!
Make meals automatically healthy, balanced and satisfying. Half fill your plate with plenty of vegetables and salad and divide the other half between lean protein-rich foods such as lean meat, chicken, fish, pulses, Quorn or tofu and healthy carbs such as pasta, new potatoes, Basmati or brown rice.
Go to http://www.life-enthusiast.com/?ref=10506 They have great all natural products to help you lose weight and build muscle without any of the unwanted side effects.
try the lil Jack workout http://www.youtube.com/watch?v=TKCGe2Ezr�� it really helps
Eat fat free....i mean everything...only fat free!!!!!!...and LOTS OF PROTEIN of you are working out...and esp. before you work out...helps to build muscle faster...Cut down on eating sugar and sweets.....
the no nonsense muscle building ebook is very good you should look it up http://burnthefatreviewed.blogspot.com
Do the FX fat burning program. The how to video are free at www.FatX101.com
