Next, lower your caloric intake. It takes 3000 calories to equal 1 lb. So, for example, if you cut 4500 calories per week you will lose 6 lbs per month. I would recommend cutting no more than 3000 calories per week if you are going to work out too, probably less.
Now you change your diet. We are supposed to eat 3 meals per day, right?......Wrong. Get in the habit of eating 3 small meals and 2 large snacks per day. The reason for this is to keep your metabolism up all the time. Here is a sample of what my dietary day looked like when I did it.....
- 7am: Breakfast- 2 eggs and 1 cup of berries or 1egg and a 6oz smoothie made with fresh berries, coconut milk, and agave nectar.
- 10am: Snack1- 1 apple and 1/2 cup of roasted almonds or mixed nuts.
- 1pm: Lunch- 4oz of grilled/broiled lean meat (any type), 1/2 cup of brown rice, and 1 cup of green vegetables like broccoli.
- 4pm: Snack2- 4oz of raw baby carrots and 1/2 cup of cottage cheese.
- 7pm: Supper- Small salad with vinegarette dressing, 6oz of grilled/broiled lean meat (any type), 4oz of green vegetables, 4oz other vegetables (potatoes, corn, squash,etc.) or 1/2 cup of brown rice.
One day you work on your legs. The legs need to be done by themselves because they are the largest muscle group in the body. The next time you work on your arms and back.
The next time work on your shoulders and abs. The reason for the two days between is to give your body time to recover. Once you begin the sequence (work legs -off 2days- work arms & back -off 2days- work shoulders & abs -off 2days) DO NOT try to mix it up. Stay on your schedule!!!
You can actually damage muscles if they don't have time to recover. You want to tone up not build mass, so you need to use a low weight and high repetition approach. There are too many execises to list all of the ones you need to do, but you can find that information online as well. Just look them up by muscle group. For each exercise, find a weight that you can lift properly (following correct form for the exercise) at least 10 times. Do 3 or 4 sets of 15 repetitions for each exercise you choose to do. As you progress, increase the amount of wieght gradually (go from 10lbs to 15lbs), but do not change the amout of repetitions. Increase the weight when the current weight ceases to pose a challenge as you get toward the end of your 3rd or 4th set.
This worked for me, but the info I've written here is only a basic outline. There is a wealth of in depth information out there on this subject so you can get the specific info you need. Good Luck.
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1 comments:
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