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Diet and Nutrition Discuss the best diets for both losing and gaining weight. Sub forum: Related Recipes

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Old 23-Sep-07, 03:59 PM   #1
dreamer
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Some advice...

Hi i'm working on getting a leaner more toned body,To do this what kind of meals and exercise would i have to do.I'm 5'2 5'3 and weigh around 140-145 pounds.Any ideas or plans..thannks
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Old 24-Sep-07, 04:12 PM   #2
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Quote:
Originally Posted by dreamer View Post
Hi i'm working on getting a leaner more toned body,To do this what kind of meals and exercise would i have to do.I'm 5'2 5'3 and weigh around 140-145 pounds.Any ideas or plans..thannks
Well this question is really pretty broad. To get leaner and more toned you'll need a good nutrition plan, a good resistance training program and a good cardiovascular program. It's hard to give more specifics with what you've posted.

How many calories are you consuming now? What is your typical day of eating like?

You can start with a twice a week resistance training program using compound exercises.
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Old 25-Sep-07, 02:53 PM   #3
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Well at the moment i usually have a cereal for breakfast(special K),Salad in the afternoon and I eat an evening meal that's usually rice or pasta.
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Old 25-Sep-07, 05:12 PM   #4
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Eat more protein!! To gain lean muscle your body needs protein.

Go read the stickies at the top of the "Diet and Nutrition" forum. It will help guide you to a better diet plan. Eating more frequently the right things is critical.

Eating rice and pasta for dinner is less than ideal. It should be lean proteins and fiberous veggies for best results.
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Old 25-Sep-07, 06:29 PM   #5
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Hmmmm, no protein and no fats? You won't get results very quickly with that. In addition to what's been suggested above, I'm going to suggest a STARTING PLACE from where you will then adjust based on your results. You've got to have a balance of nutrients which will be somewhat individual based on your own needs and each of us is a little different. But you must have SOME of all three macronutrients in your diet.

First, open yourself a free account somewhere like FitDay - Free Weight Loss and Diet Journal to track what you eat for a while.

Nutrition: start with 1500 calories/day. 45% carbs, 35% protein, 20% fat. And ^^^what she said^^^ about the green veggies. You should have them at least 3 times a day. From your post, it appears you are living on only a few hundred calories a day. This is a formula for diet disaster and failure. Your body will think it's starving and do all it can to hold on to every last ounce of fat and even go so far as to sacrifice muscle for energy. Ending up eventually making you very slender looking...but soft and flabby. You don't want that now do you?

Cardio: start with a brisk walk for 15-20 minutes every day then improve once that gets easy. Best IMO (many disagree with me on this) if done upon waking before breakfast for fat loss.

Resistance: anything that has your muscles working against weight.
Body weight exercises are fine - pushups, pullups, walking lunges.
If you have access to a gym with free weights or machines - squats, deadlifts, bench press, row, overhead press are all good. Even going somewhere like curves is better than no resistance training.

Any more questions? Just ask and someone will try their best to help you.

Last edited by .V.; 25-Sep-07 at 06:31 PM.
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Old 06-Oct-17, 05:37 AM   #6
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Old 06-Oct-17, 06:50 AM   #7
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Old 07-Oct-17, 02:29 AM   #8
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Old 07-Oct-17, 02:31 AM   #9
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Old 07-Oct-17, 03:50 PM   #10
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Old 07-Oct-17, 09:34 PM   #11
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Old 08-Oct-17, 07:49 PM   #12
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Old 08-Oct-17, 08:19 PM   #15
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