I wanna lose 100 lbs in 1 year. I don’t have any health problems, besides the weight, and I used to be an athlete. I’m pretty much eating fruits and vegetables, lean chicken and fish right now. I feel good, but would like to form a routine diet and exercise regimen. I open to any suggestions. I belong to a full service fitness club and also have a ball at home.
thank you all so much for your input.
If you would like to make a comment, please fill out the form below.
It’s not as hard as you think given how much time you have. That’s around 8 lb a month or 2 lb a week, which is really do-able and not unhealthy.
Easiest answer – hit the gym for an hour a day, and eat 500 calories less than usual. That ought to do it!
Well , try
dNT eat any junk food No soda or alchohal
try jogginq and walkinqq n bike ridinq
Dancinq when cleaninq like blasting the radio when no1 can c yuh and dancinqq until yuh sweatt
Clenbuterol will knock that off in like 3 months but I wouldn’t recommend taking it for that long, maybe for like a jump-start! the health effects, and not to mention all the stupid people who would say it’s illegal cause you have to get it overseas even though it’s not scheduled by the DEA.
The diet you have adopted seems right. The fitness club seems like an unnecessary expenditure. Instead of your next membership, I suggest that you buy recreational equipment of a type to promote activities that you enjoy, such as biking, hiking, running, anything that will keep you motivated for the rest of your life!
General ideas:
Check a BMI calculator to determine how much weight you need to lose to be “normal.”
http://www.aarp.org/health/healthyliving/bmi_calculator/?CMP=KNC-360I-GOOGLE-HEA&HBX_PK=bmi_calculator
You should find exercise that fits into your daily routine, like walking to school, bicycling to the grocery store, and hiking through a local park. Try to perform these moderate exercise activities for at least an hour every day. Eat more fruits and vegetables, since these are both filling and filled with the nutrients that your body needs.
Let me give you a summary of my meals in a typical day:
Breakfast: A high-fiber cup of oatmeal, brown sugar, cinnamon, and vanilla. A pint of coffee or green tea.
Alternatively, a high-protein scrambled egg with an Anaheim or Pasadilla pepper, a handful of mushrooms, and half-cup of cheese, with a topping of Greek or Italian spices. Two bananas.
Lunch: Snacking and a meal at work is one orange and two apples; ten-grain, flax-meal, psillium home-made crackers with a half-cup of spreadable soft feta; a half-cup of cinnamon-sugar almonds; a pint of coffee; a quart of water.
Alternatively, a soup of clam chowder with a half-cup of added mixed seafood such as clams and octopus or split pea soup; dried figs and apricots to satisfy hunger between meals; a half-cup of cayenne-coated sunflower seeds; a quart of water.
Dinner: A half-head of lettuce with thousand island or blue cheese dressing. Two bananas with a glass of milk. Two cups of herbal tea.
Alternatively, a high-fiber, multi-grain and flax meal pasta with red sauce, adding mushrooms, peppers, bok choi, and a few black olives. Another meal is stir-fry vegetables in a ginger terriyaki or vegetable spring rolls with duck sauce. A cup of brown rice or wild rice, not a true rice, as a high-fiber side dish is very filling with green tea or herbal tea.
My daily exercise routine is 16 miles of biking, unless the weather is nasty. If the weather is bad, I run 4 miles a day with a backpack. On my days off work, I usually hike about 5 miles in winter due to snow on my paths and 10 miles in summer. Try to do at least an hour of moderate exercise per day, which can be a commute to pick-up groceries, get to work or school, or a hike in a park or neighborhood.
Check a BMI calculator to set your weight goal. Your BMI should be between 19 and 25.
http://www.aarp.org/health/healthyliving/bmi_calculator/?CMP=KNC-360I-GOOGLE-HEA&HBX_PK=bmi_calculator
Look-up healthy eating and other topics related to your health at WebMD as well:
http://www.webmd.com/default.htm
http://www.webmd.com/diet/default.htm
The best colon cleaners: strawberries, bananas, oatmeal, apples, psyllium husk powder, and flax meal. If these do not work, try a cheap laxative like generic calcium polycarbophil or sennosides. If you still want to pay more for roughly the same effects, try “Acai Berry Cleanse” or Cellular Research Formula “Colon Clear” and “Total Body Purifier.” Buy a juicer and pulp apples and other fruits. Make vegetarian stir fry and serve over rice. All of these are safe and effective purifiers.
Healthy Homemade Multi-Grain Crackers [Fenske Recipe]
1 c. Gluten Flour
1 c. Red Mills 8-Grain Flour
2 T. Flax Meal
2 T. Psillium Husk Powdered
2 T. Olive Oil
1 T. Sugar
2 t. Salt
1 pkt. Yeast
After thoroughly stirring the dry ingredients, add 3/4 c. of warm water and stiffen dough as needed with more flour.
Use Red Mills 10-Grain “Cereal” and coarse sea salt on the board and roll-out the dough into a thin layer and cut into pieces.
Spread olive oil on a baking pan or stone before 425° for 15 minutes.
Fish Wrap [Fenske Recipe]
2 T. Olive Oil
1 t. Italian or Greek spices
1 Tilapia fillet
1 Salmon fillet
2 t. Parmesan
4 T. Mozarella
4T. “Miracle Whip” or tartar sauce
1/2 t. Coarse sea salt
1 T. Pistacio/Almond chopped
2 Slices of “Eating Right” turkey bacon
Mix ingredients in a bowl. Melt in microwave. Fill a multi-grain burrito wrap.
Additional chopped bok choi and lettuce can be added to the wrap.
Finding a private dietitian really helped me – both from a motivation point of view to keep me at it, keep my on track when it comes to healthy eating, and to help me reevaluate my attitudes towards food (which I’ve found to be the most important thing for keeping at it – eating healthy has become natural to me and I can’t imagine eating the way I used to).
While exercise is very important, I found it a lot easier to just not eat those extra 300-500 calories than to try to spend an hour working them back off. So remember you need to not only switch to healthier foods (which you sound right on track for), but also to healthier portion sizes too.
Good luck.
Ok so it all depends on the dedication and how much time you have. Being an athlete, or once being one (
) your “muscle memory” will kick in to certain activities. For instance, if you ran track in school, your legs and lungs will adjust to the change of the normal activities. The best way I can tell you is a STRICT ( I MEAN STRICT ) fruits and vegetables diet. I’ve seen people drop 20lbs with NO EXERCISE from just fruits and vegetables. Chicken and fish are loaded with protein, as you know. Body needs protein, no doubt; but it would be advised to take it in other forms; just avoid Muscle Milk. Protein, in the forms your receiving it weight gainer for muscle mass and “getting big.” What you should do is walk, ALOT. Im a walking-kind-of-execisor. I can assure you that if you simply walk for 2-3hours a day, or longer distances, you will change rapidly with fruits and vegetables. One last suggestion is the ergometer, your gym should have one. The ergometer not only works your core, and cartio if you decide to run; but it burns calories very quickly.
Limit your calorie intake per day….
Cut back at starches(potato, rice, bread)
drink water…
Good eating habits and reasonable diet…
minimum 4 times a week 30 min cardio( you might need to ease into it over several weeks)