Health And Fitness Workouts
Posted in Health and Nutrition on 06/22/2008 01:17 am by Steven Nerenberg
What’s the best weekly workout plan for a 16 year old who wants to lose 57 pounds?
something similar to this- http://www.realsimple.com/health/fitness-exercise/workouts/weekly-workout-checklist-00000000008124/index.html but it says between 18 and 45 years of age. And how many weeks will it take to lose that many to come to an ideal weight?
Do cardio for 30 – 45 minutes AT LEAST once a day (two times at most).
You should be eating from 1100-1300 calories per day (a normal person’s body burns about 2000 by ITSELF every day, so you are already burning off around 900 calories without exercise).
Burn about 400 calories through exercise. (45 minutes of stairs usually burns 300 to 400).
DO NOT MISS ANY MEALS or this will automatically send your body into starvation mode because you are already consuming less.
You MUST eat every 3 hours to keep your metabolism going fast.
Though do not “graze” (eating a small amount every half an hour or so) because this will slow your metabolism.
Breakfast (the most important because it wakes your metabolism up and gets it working fast) should be the biggest meal of the day at about 350 calories and dinner the smallest at 200 calories. Eat breakfast within an hour of getting up in the morning. Snacks should be between 150 – 200 calories and you should eat between two and three snacks per day.
Breakfast –> Snack –> Lunch –> Snack –> Dinner –> (snack)
*****I recommend doing your cardio first thing in the morning before breakfast. When we wake up in the morning our body is in a catabolic state. Catabolism means ‘the breaking down’ of body tissue, this is the optimum time to perform your fat burning exercises as your body is literally in fat burning mode. In addition to this, because you haven’t eaten any food before the exercise your body will break down mostly fat in order to fuel your exercise session rather than food in your system. The idea is to leave our body no choice but to burn mostly fat.
A good breakfast is a 300 calorie (give or take) protein shake.
I personally recommend getting “muscle milk protein power”.
Next you NEED to drink at least 64 oz of water a day. The more the merrier.
Lastly, wake up by at most 8 AM and workout about 1/2 hour BEFORE you eat. This will speed up your metabolism for the upcoming day.
Don’t eat for the 3 hours before you go to bed.
Over view:
Wake up 8 AM.
Eat every 3 hours.
No skipped meals.
Breakfast = Within an hour of getting up, biggest meal of the day, and before exercise in morning. (Protein shake is GOOD for breakfast!)
Exercise for 45 minutes in the morning BEFORE eating. [If you want you can exercise again between you 2nd snack and dinner for 45 minutes.]
Eat 1100 – 1300 calories per day.
Breakfast –> Snack –> Lunch –> Snack –> Dinner –> (snack)
Don’t eat 3 hours before going to bed.
Drink 64 oz of water.
You can lose from 2.5 to 3 pounds HEALTHFULLY in a week.
If you lose anymore then you will not have lost that weight in fat and you will be damaging your body.
The Sarah Fit Show – Fitness: Ski Season Lower Body Exercises
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