Quote (Urbain @ Tue, Sep 23 2008, 11:50am)
Hey,
someone I know ( a girl) thinks she has a couple of pound to lose.
And she wanted tips on how to lose them, I am willing to help her but I hardly know anything about cutting, and plus she does not really want to do weight training/ gain muscle
She mainly wants to start to eat better and do cardio (Interval training and etc).
What basics tips should I give her?
For the meals :
I know she will have to eat more often, and eat healthier things
I heard that eating the part of your meal that has a lot of fiber first (ex : veggies) can help you to be fed up quickier (therefor eating less calories...)
What ratio carbs/protein/fat should she aim for ? Carbs = evil?
For the cardio/training :
HIIT would be a good option?
At frequence should she do that?
Thx a lot for any info you can give me on that!
Hey there -
heres what she needs to do.
For hardcore results - she needs to eat no more than 50g carbs per day split between the first two meals.
She nees to eat food everty 2-3 hours.
Focus on lean meats, good fats, and vegetables/fruits as seen below:
Lean meats : Chicken, turkey, tuna, eggs, fish, 2% cheese including cottage cheese, yogurt, and lean beef.
Good Fats: Eggs, Fish, Olives, Olive Oil, Avocados, Mixed Nuts.
Fruits Veggies: all are acceptable...but don't eat fruits within 4 hours of going to bed.
As far as the carbs for the first 2 meals, try complex carbs like oatmeal, whole grain bread/cereal, brown rice, etc.
Make sure she drinks some fruit juice or eats some fruit EVERY morning to stimulate metabolism.
As far as exercise goes - the best way to overall lose fat is the following:
1. Do 1 hour of solid workout per day. That means 30-30 cardio/weights or just 60 straight cardio.
2. Every Hour outside the gym, do a 5-10 minute brief exercise - example: You're at home on the computer for 2 hours - in that 2 hour period get up for 5-10 minutes each hour and do some jumping jacks, situps, pushups, leg lunges, squats, etc. Just keep moving and do intense activity for 5-10 mins of every hour.
At the end of the day she will have a total of like 3 hours of exercise split up with split up meals.....the fat loss will be legendary.
Also, drink ice water only - eat/drink no sugars except from fruit - and get caffeine in the diet to stimulate metabo.
hope this helps