This is how my football preseason works: preseason lasts 2 months to get us players in optimal shape, so it corresponds perfectly to your needs!! The program is designed so we build up muscular mass and loose the excess fat gained during the summer... Don t worry, I won t describe what you don t need to knowDiet:Eat 5 times a day, morning, mid-morning, midday, evening, nightYour diet has to be balancedAn example for one day of diet would be something like this8h00 - Citrus juice, toast, milk10h30 - Bread and fruit1h00 - Fish and vegetables5h30 - 2L Fruit smoothie ( use orange juice instead of milk or ice cream)9h30 - Meat and vegetablesDon t forget to drink LOTS AND LOTS of water throughout the day. Some people go as far as recommending 8L a day. I think 6L is beyond enough.Water is essential to your body, it will help your muscles, prevent injuries and keep you hydrated, which on the long term will enhance performance.Don t over eat - when you re not hungry: stop. If you feel like eating something during the day, eat fruit.Eat a small fruit before and after every training.Training:I wouldnt recommend training 2 days in a row. You can train 4 times a week. If you train too often your muscles, that grow when you rest, wont have time to grow.You can do something like thisMon - Aerobic Training (bike, long walk)Tue - RestWed - Middle training (abs etc)Thu - RestFri - Lower Body Training (Legs)Sat - RestSun - Aerobic Training (swimming, running)Lifting weights gives good results, but dont lift too much weight and dont focus your training on weight if you re young.Remember to do abs and push/pull - ups and leg excersices that dont require weight. Working against your own weight is the best way to make sure your muscles are proportional and nicely toned, making sure they arent big, bulky and bizarre. However if you want to gain this muscle fast, you might need to use weights.Trainings should last between 0h30 - 1h30.The best time to train is between 8h00 and 10h30AMSecond best is between 5h30 and 9h30PMStart off with a really hard week, then recover the next week and continue in this fashion.Record your results in order to see your progress and keep you motivated to continue. You are your worst enemy.Good Luck
No offense to the detox answer, but I do not recommend that option. Ever tried living off a liquid diet? Not fun.The best thing for you to do is make changes to your diet and exercises. It is healthy to lose 1-2lbs a week depending on how muc weight you want to lose and what you caloric needs are.If you re an average person who need 2000 calories a day, then eating or burning off 500 extra calories a day through exercise will help you lose a pound a week.I also suggest increasing you re protein to about 40-50% of your diet. I m not talking about going on an Atkin s diet here. You should NEVER cut out a food group. Increasing your protein helps you build muscle to burn calories more quickly.Increase you cardio exercises. Nothing burns calories more than cario. Try running, spriting, running up hills, plyometrics, jump rope, whatever gets you moving. Usually 10 minutes of good cardio burns 100 calories.So decrease the calories you intake and increase your exercise levels and you will see the weight melt away. Trust me. It works.
stop eating anything that is bad for you - no sugar - no soda - try to drink as much water as you possibly can. Drink it before you eat so your full, and you won t eat as much. Bring fruit to work, or where ever you are going, so you can munch on grapes instead of getting a big sandwich. Get exercise when you can, go for an extra walk after dinner, park further away so you have to walk. You have plenty of time to loose weight. I just lost a lot of weight in 2 months too, so this is how I did it! for me, the soda was the big thing... now all I drink is water and coffee!!! grapes, yogurt, celery.... keep your goal in mind and you will be fine! ?
don t give in to so called diets or pills. the pills aren t researched and they say they are but where is the research?As for diets, you do it for a time and then you stop the so called diet and put the weight back on.Try taking walks and avoiding elevators and taking the stairs instead. Take up running.Cut back on alcohol and try to skip soda altogether. Anything where you can limit your fat intake is smart too. Because fat contributes 9 calories per gram whereas protein and carbs only contribute 4 calories per gram, and alcohol contributes 7.Little changes to be active can go a long way
I ve found that no matter what else you do, get a walk in every day even if it s just for 20 minutes. If you have a dog, he ll benefit too. Make sure you have a good running shoe so that nothing will slow you down. Check out http://www.therunningadvisor.com/running�� for some great tips. Good luck!
this articles can help youhttp://theclickinfo.com/article/how_to_l��
