|Weight Loss||I hate this..||Oct 22 2009
I suggest you rent or check out from the library "Body for Life". If you're anything like me, and it sounds like you are, you just don't know where to start or what to do... maybe you know general ideas like "McDonald's is bad" or "Exercise is good" but specifically how to eat, how to work out... that's different.
Body for Life is exact. It tells you step by step how to eat, he gives a sample menu and the website offers plenty of food choice ideas. As for the workout... very simple. 20 minutes of cardio but the key is that you are constantly upping the resistance (making you work harder) and then dropping back down. For example, start at level 5 intensity, 2 minutes go up, 2 minutes go up, 2 minutes go up... etc... when you reach 10 intensity you drop back down to level 5 again. You do this 3 times and it = your 20 minute work out. I use the eliptical at my gym because I can easily up the resistance on it gradually and then drop it back down. The second step is alternating cardio with weight training. Something he also goes into great detail about. So my routine goes... Mon=cardio, Tue=weights upper body, Wed=cardio, Thur=weights lower body, Fri=cardio, Sat=weights upper body, Sun=eat whatever you want/take a break from work outs. This is a 12 week routine that will give you excellent results. Give it a try!
I fell out of shape and gained a lot of weight back after doing this program successfully. Now I am pregnant and not willing to get fatter or be an unhealthy fat mom... so even pregnant and I am easily able to do this program.
I also suggest that you keep a 1 liter bottle with you. I drink 3 a day. Often we eat because we are thirsty. If you feel hungry or feel like snacking, drink some water first and see if you're really hungry. In between larger meals (breakfast, lunch and dinner) eat a healthy snack as well. I eat apples, low-cal fat free yoplait, cottage cheese, etc. Try to make your snacks a fruit/veggie/low fat dairy... keep away from carbs, they won't fill you up long. Planning ahead helps. I bake a low fat quiche filled with veggies and then bring it with me to work... high protein, low fat, good vitamins. I like Healthy Choice Steamers for lunch with some apple sauce or yogurt and a Sprite Zero.
Hope this helps!