« on: June 20, 2005, 02:19 AM »
I'm big into fitness and weightlifting, so I'd like to offer a bit of advice.
For your workouts, start with some sort of cardio training in the morning. If you are bad out of shape, just do 20 minutes and work up to 30. This is the optimal time for MOST people to do cardio. Do this on an empty stomach. This will allow your body to utilize stored body fat as energy. When you are finished, drink a protein shake for breakfast. Do that within an hour of your workout because that is when your metabolism should be at it's highest. Also, breakfast generally should be your biggest meal of the day.
Next, have a cup of yogurt or fruit for a midmorning snack. When you start working out, your body needs more fuel to keep going. I know that sounds weird, but frequent meals keep your metabolism up, thus increasing the amount of body fat you are burning.
Have a light lunch of chicken or something high in protein. You can always through in a salad for variety. High protein is the key. Protein helps your body grow muscle. In return, carbohydrates store as fat if not used. Muscle tends to allow your body to burn more fat that carbohydrates.
Midafternoon, grab another snack, maybe a piece of fruit.
Should you feel the need, you could do a weight workout at this point. Even if you are not trying to build muscle, toning the muscle you do have can help burn off excess body fat. This doesn't have to be anything long and elaborate. Simply work something like your upper body one day and your lower body the next. Then take a one day break and do it again.
For supper, you can have a moderate sized meal, but be sure to keep it low in carbs. Later in the day, your metabolism slows down and therefore so does it's ability to burn body fat.
If you are still hungry when you go to bed, feel free to down another protein shake. This protein helps repair the muscle you destroyed when you were working out for that day. The more protein you take in, the less sore your muscles also will be.
I know this is a lot of info. Don't get discouraged if your weight doesn't drop as fast as you want. You will plateau as you mentioned, but keep a positive attitude and you will work through it. Also, loosing up to 8 pounds a week can be unhealthy for some. Generally, loosing 2-3 pounds a week is a good goal. Be sure not to measure your body weight everyday. Your weight can fluctuate up to 5-10 pounds a day.
If you have questions, feel free to shoot me a PM and I'll be happy to help you out.