I have, however, had luck with "lifestyle changes". It's just a simple little thing to keep in your head...that this isn't something temporary, it's a long term change on your body and your health.
As for your cardio, an hour is a big start. I recommend running 30-60 minutes (however much you can handle) 5 days a week. Friday and Sunday are usually the days people choose to take off, but it depends on your schedule. Along with that, I recommend strength training for 30 minutes 4 times a week (talk to me if you'd like to know some cool exercises).
I suggest a series of about 2-3 minutes running/jogging, then 1-2 minutes brisk walk for cool down, then 2-3 minutes running/jogging again ...do this for about 28 minutes to start, and then each time you get on the treadmill, increase your duration by one or two minutes.
A great way to burn lots of calories is to get a small pair of dumbells (they're really cheap, I got two 4lb weights for about $8 CAN at Canadian Tire) between 3-5lbs and take those on the treadmill with you. You'll increase your caloric burn and tone your arms and shoulders while you're at it. While you walk to cool down you can do a set of bicep curls, and then when your next cool down starts, you can do a set of front raises or shoulder presses, etc. I have a hard time doing this for the full 30 minutes or however long. Usually I only last like 10 minutes and I have to put them down. Once it becomes too much of a strain, just put the dumbells down and concentrate on your cardio.
OH! Jumping rope burns tons of calories, especially if you do the...whatcha majiggle,...where you jump and you try to get the rope to pass under you twice? Ya! Jumprope is relatively inexpensive and burns like 110 calories every 10 minutes.
I'm going to ramble on about meat now because its an important part of your food intake.
Less red meat is definitely good. Especially things like ground beef. I suggest, for your protein intake, to eat more fish (cod, halibut, snapper, sole, mussels, squid, swordfish and shellfish...fattier fish are salmon, trout, mackeral, albacore tuna, sea bass and sardines...definitely stay away from tempura rawr!). It is one of the healthiest forms of protein- low in sodium and contains less saturated fat than red meat or chicken. Not to mention those omega-3 fatty acids which are uber great! Lower blood cholesterol, tryglyeride levels and the risk of heart disease. If you like fish, that is, it's great for you.
Uhm...if you are going to eat some beef or something of the sort, get lean cuts marked sirloin, inside rump, rump roast, sirloin tip, strip loin, flank, blade, tender loin, chuck steaks or roasts. The fattiest cuts are rib roasts, brisket, regular or medium ground beef and short ribs.
Pork is actually a lot less fatty than it was 10 years ago because of changes in breeding and feeding practices...the best part of pork to get is tenderloin, centre loin chops, lean ham, and loin and rib end roasts. Stay away from ribs, loin blade and shoulder...BACONNN rawr bacon evil.
Poultry is the leanest animal protein source AS LONG AS YOU REMOVE THE SKIN BEFORE EATING. Very important. It has 1/3 the fat and calories of red meat. Dark poultry meat has slightly more calories and twice the fat of white meat - chicken breasts are my favorite yum yum!
And there is my rant regarding meat. I'm sure you know all about that, but I thought I'd put the info there just incase you might need to refer to it.
I wouldn't REMOVE meat from your diet, but I'd definitely cut back and find alternate or more concentrated forms of protein.
I have never had any luck with "diets".
I have, however, had luck with "lifestyle changes". It's just a simple little thing to keep in your head...that this isn't something temporary, it's a long term change on your body and your health.
As for your cardio, an hour is a big start. I recommend running 30-60 minutes (however much you can handle) 5 days a week. Friday and Sunday are usually the days people choose to take off, but it depends on your schedule. Along with that, I recommend strength training for 30 minutes 4 times a week (talk to me if you'd like to know some cool exercises).
I suggest a series of about 2-3 minutes running/jogging, then 1-2 minutes brisk walk for cool down, then 2-3 minutes running/jogging again ...do this for about 28 minutes to start, and then each time you get on the treadmill, increase your duration by one or two minutes.
A great way to burn lots of calories is to get a small pair of dumbells (they're really cheap, I got two 4lb weights for about $8 CAN at Canadian Tire) between 3-5lbs and take those on the treadmill with you. You'll increase your caloric burn and tone your arms and shoulders while you're at it. While you walk to cool down you can do a set of bicep curls, and then when your next cool down starts, you can do a set of front raises or shoulder presses, etc. I have a hard time doing this for the full 30 minutes or however long. Usually I only last like 10 minutes and I have to put them down. Once it becomes too much of a strain, just put the dumbells down and concentrate on your cardio.
OH! Jumping rope burns tons of calories, especially if you do the...whatcha majiggle,...where you jump and you try to get the rope to pass under you twice? Ya! Jumprope is relatively inexpensive and burns like 110 calories every 10 minutes.
I'm going to ramble on about meat now because its an important part of your food intake.
Less red meat is definitely good. Especially things like ground beef. I suggest, for your protein intake, to eat more fish (cod, halibut, snapper, sole, mussels, squid, swordfish and shellfish...fattier fish are salmon, trout, mackeral, albacore tuna, sea bass and sardines...definitely stay away from tempura rawr!). It is one of the healthiest forms of protein- low in sodium and contains less saturated fat than red meat or chicken. Not to mention those omega-3 fatty acids which are uber great! Lower blood cholesterol, tryglyeride levels and the risk of heart disease. If you like fish, that is, it's great for you.
Uhm...if you are going to eat some beef or something of the sort, get lean cuts marked sirloin, inside rump, rump roast, sirloin tip, strip loin, flank, blade, tender loin, chuck steaks or roasts. The fattiest cuts are rib roasts, brisket, regular or medium ground beef and short ribs.
Pork is actually a lot less fatty than it was 10 years ago because of changes in breeding and feeding practices...the best part of pork to get is tenderloin, centre loin chops, lean ham, and loin and rib end roasts. Stay away from ribs, loin blade and shoulder...BACONNN rawr bacon evil.
Poultry is the leanest animal protein source AS LONG AS YOU REMOVE THE SKIN BEFORE EATING. Very important. It has 1/3 the fat and calories of red meat. Dark poultry meat has slightly more calories and twice the fat of white meat - chicken breasts are my favorite yum yum!
And there is my rant regarding meat. I'm sure you know all about that, but I thought I'd put the info there just incase you might need to refer to it.
I wouldn't REMOVE meat from your diet, but I'd definitely cut back and find alternate or more concentrated forms of protein.
Reply
Leave a comment