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2007/06/19, 05:28 PM
Hi Mary,
I'm not an expert, but go to www.self.com and figure out what your daily calorie needs are. Subract 500 from that DAILY. Keep a food diary and write down everything you eat. Make you get at least 30 mins of cardio 5 days a week and add in some strength training if you can. For example, To maintain my weight of 144 at sedentary level, I need 1800 calories. Everyday I make sure I eat 1300 and then burn subtract whatever I do at the gym from that number. Re-do your fridge and take out all the junk food. Give yourself one day a week to eat something your craving "have a little cheat day" but don't over do it, and make sure you still stay within your calorie range. As long as your heart rate is up during Cardio, you should be fine. Eat LOTS of Fruit and Vegetables. Drinking a fiber supplement is a good idea too, to keep things moving along. :) Cameron Diaz says she drinks 2 big glasses of water before each meal, so she'll eat less......Hey, If it works for her........:)
Good Luck, You can Do it!
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2007/06/19, 07:03 PM
For Nutrition focus on eating lots of vegetables, lean protein(fish, poultry,legumes, nuts, seeds, etc), complex carbs(black/brown rice, quinoa, yams, etc) as well as some healthy fats(olive oil, nuts, seeds, fish, fish oil, ..)...google Berardi and his tips for healthy eating...
start doing HIIT....3-4 days a week of 20-25 min...this is an effecient form of cardio aimed at helping you shed bodyfat....
finally and very importantly...start lifting free weights....do BIG exercises with barbells....they burn a TON of calories and boost your metabolism for days at a time....aim to do exercises like squats(as deep as you can...), deadlifts, goodmornings, lunges, step ups,rows, overhead presses, pulldowns/chin ups, etc.....look around online to see proper form for these exercises.....once you become comfortable with the technique ....dont be afraid to start lifting fairly heavy at around 5-8 reps....dont do the high rep crap you see at most gyms ...it's mostly a waste of time...
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