I am 19 years old and i need to loose weight and get into my shape please tell me a good diet plan and pills?
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You've got a long life ahead of you, Lord willing, so plan for the long term. Educate yourself about nutrition, and eat *good* food. (Learn about organic food here, too.) Step one here is to get rid of the junk in your diet. Step two -- which needs to come very quickly -- is to find good-quality nutrition that also tastes good. You *have* to do this, or you won't sustain the change in your diet (this is a pressure release valve: if you don't do it, you get tired of eating things you don't like and go back to eating good-tasting junk). Step three is to do a little judicious cheating. This is MANDATORY; I'm really not kidding here. Pick a day, even if it's just once a month, and on that day eat anything you want. (This is another pressure-release valve.) Don't worry about diet pills; you eat right and exercise and your body will do the rest for you. And you'll feel better, too, because you won't have a bunch of chemicals floating around in your system, and you won't have to keep taking pills to keep the weight off.
Now for the 'getting into shape' part. You can't do that by changing your diet; I don't care how healthy you eat. You've got to exercise. If you're looking for a cheap routine, there are a number of sources online that give the details of the Five Tibetans. You could do that once a day to start. After a couple of weeks, bump it up to twice; after a couple more weeks, to three times. Don't overdo it -- 3 reps each exercise is plenty to start with, and go slowly. Don't force anything, especially anything involving your spine, or you'll hurt yourself (this is a Bad Thing, because if you're hurt, it's harder to exercise). Pay particular attention to how each exercise works your breathing. When you start, just move slowly through the exercise with your lungs in neutral and see what happens to your breath. You should notice that some movements cause inhalation, and others compress your lungs and cause you to exhale. Use that information -- breathe with the movements, not against them. If you want better-quality instruction and have some money to spend, check out Steve Barnes' Five Minute Miracle. If you want more variety, look into Scott Sonnon's Flow-Fit and Intu-Flow programs. (Intu-Flow will also get you started with weight training, which is a good thing for fat loss as well.) All of these start easily enough to be accessible to just about anyone. With any of these, set yourself a goal of learning at least one new thing a week about your body, and when you do, write it down. This will become a journal of insights about you and how you work -- a great tool, and a great encouragement on the bad days.
Now this last bit may be a little hard to hear, but pay attention because it's critical to your success. Real change that lasts is rarely sudden. There are ways to drop lots of weight, very quickly, but there is almost no way to drop weight quickly *and keep it off.* Patient, steady progress will give you better results than 100% all-out effort that exhausts you after a month. Changing overnight is like quitting smoking -- as Mark Twain said, "It's easy; I've done it hundreds of times." But change that sticks is slower and more careful. Take the time to find a way to really accept each little bit of change into your lifestyle. You can't afford to ignore the 'growing pains' caused by the change. Pay attention to the inconveniences that each change creates and do your best to eliminate them. Pay attention to the feelings of resentment or deprivation that may crop up and find a way to alleviate them. All of this is how you actually get the change to be a comfortable part of your normal life, and it's why lasting change takes so long. Put in the effort; you'll be glad you did.
The core problem here is that human beings crave stability at every level of our beings, and change makes us feel insecure, even if we know it's *good* change. That insecurity makes us want to go back to what we know, even if we know it's bad for us. This is a universal human tendency, and there are lots of band-aids out there that try to cover it up, but there's only one real answer. The only source of lasting stability is the Creator God who rules the universe and keeps His promises. We are designed to live in relationship to Him, with all the stability that implies; when we lack that relationship, we tend to stick with familiar patterns because they are the best substitute we have for the real thing. If you're willing to address this issue, you can have firm ground to stand on for the first time in your life. The Gospel of John is specifically addressed to this very issue (chapter 17, verse 3, and chapter 20, verses 30-31). It's not a long book, and it will reward your time. There's a link below where you can find it online.
eat less, exercise more.
It's a great diet that works.
vitamin tablets, and weight watchers, you need to loose weight slowely and safely, there is no quick fiz, and if you loose it to fast there is a greater chance you will put it back on again
There are a number of great yahoo-groups that deal with weight loss methods. I would strongly suggest avoiding pills unless your doctor prescribes them. The best way to lose weight is to burn more calories than you take in.
get 30 minutes of exercise at least 5 days a week and alternate it between cardio and resistance training.. For the diet you need to eat 5-6 small meals throughout the day to keep your metabolism charged... good luck
No real need for pills or a Diet, more so just eat good and eat 6 times a day.
Activities should be situps and pushups in the morning start off at 15 then before you go to bed do 16 and keep going up till you can't complete them which everone you can't complete just do that again in the morning. Also do your walking before you actually start running to get yourself in shape to run, do stairs and light weight training trust me it will work only do about 30 min to 45 min a day is really all you need don't eat after 6:00pm unless it is fruit or veggies. try to do this with someone to make it easier to do and help each other out when your down and finding reasons not to do it, first step is waking up and just doing it be like nike just do it
If weight loss is what you're looking for then here's what you need. The best combination for weight loss is calorie restriction, resistance training, and aerobic work. Let's start with calorie restriction. Over the years I have had personal training clients as well as athletes come to me wondering why they are not losing weight. They tell me they eat right, exercise right, say their prayers, eat their vitamins, etc., and they just can't seem to lose weight. Well, most of the time, once I really get to know them, I find that nutrition is the culprit. You need to know what you're eating. Most of the people I'm talking about all thought they did.
How do you change this? Well, it may sound tough, but it's not that bad. You need to keep track of what you eat for 2 days over the week, and 1 day over the weekend. Next, go to you're local book store. You can find charts, books, and computer programs that will help you analyze the foods you ate. Another suggestion would be to take your dietary recall to a nutritionist or exercise physiologist at your local college and let them find it for you.
These recalls will tell you how many calories you're getting plus where they are coming from. For example, are they coming from protein, carbohydrate, or fat. It will help you see where you stand nutritionally.
Next, you need to get on a good strength program. When a person is losing weight, the weight comes from fat, as well as muscle. That's kind of an unfortunate thing because muscle is an important thing when keeping metabolism high. There is enough research out there to safely say that when going through a phase of high intensity aerobic work and calorie restriction, strength training decreases muscle wasting. So, in short, strength-train. It's important. I wouldn't strength-train for anymore that 20 to 30 minutes. You can get what you need in a short period of time.
After the strength training, it's time to get on the bike, treadmill, stepper, track, whatever. Keep your workouts to 30 minutes and up in order to burn the calories. Train between 3 to 5 times per week. Keep your heart rate at 60 to 90% of heart rate max.
Don't look at losing weight as some mysterious monster that you can't get the reins on. Look at it as nothing more than stored energy. That's what fat is?stored energy. If you had a tank full of energy and it kept filling up higher and higher, what would you do to keep your tank from growing too large from the excess energy? Well, burn some of the energy off. That's what you need to do to lose weight. Keep the "energy in" lower than the "energy out" and abracadabra, you're losing weight.
Note: You need to change your routine every 2-3 weeks in order to get the best results.
Monday
Leg Press 2x12
Chest Press 2x12
Lat pull down 2x12
Shoulder Press 2x12
DB Curl 2x12
Tricep kickback 2x12
Aerobic Work 30 or more minutes.
Click Here For A Printable Log Of Monday!
Tuesday
Aerobic work 30 or more minutes of aerobic exercise.
Wednesday
Same as Monday.
Thursday
Same as Monday, or take a day of rest.
Friday
Same as Monday.
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