I want to know from people with experience in their suggested diet/weight loss/muscle toning plan.
What do you plan do you recommend for men?
I’m looking for weight loss, muscle toning, and muscle mass building. Weight loss and muscle toning are more desired than mass building (I don’t plan on taking any shakes).
I weigh 178lbs, am 5’9″ tall, and I am not obese but overweight.
Name your best diet & exercise plans! Books, articles, drugs, companies, etc!
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I enjoy fitness, working out, and etc. I try a lot of programs. Many work and some not as well. Personally, for men (and even women), free weights and circuit training are great.
As always, diet and exercise are the key for weight loss, muscle toning, and even muscle mass building.
As for diet, try eating 6 smaller meals a day. I know you mentioned about not taking shakes. But, protein shakes are great for recovery after intensive workouts. Dinner should be a sensible meal- minimize rice and breads. You should vary your meals accordingly.
Workouts should have weights and circuit type of training. Free weights are great for toning and weight-loss. Try some of the powerlifts such as squats and deadlifts. You can try dumbbell squats with shoulder presses. Here is a great and effective circuit training using a treadmill. Walk for 2 minutes (as a warm-up), jog for 2 minutes, run hard for a minute, then jog for 2 minutes, run hard for a minute, etc…do this for about 20-23 minutes. This works great.
The above routine has been my diet and exercise plan which allowed me to lose over 40 pounds and develop lean muscle mass.
Currently, I am trying out different programs to see how they are and pass on the information to my clients and associates. One program that I am trying out but I am still in the first week is a popular program that is heavily advertised called P90x (with Tony Horton). So far, it is a great workout for men (even women) who are a bit advanced in their fitness and aggressive with their fitness goals. They operate on a concept called muscle confusion. Workouts consist of weights, plyrometrics, kemp karate, yoga, pull-ups, push-ups, ab exercises that are tough, etc. It takes more of a time committment to do it. But, I have been having great results (more definition, etc.) in less than a week.
By the way, do not be a slave to scale. Check the mirror also. It will show results.
This is just a start. Keep working out and eating properly.
Good Luck.
JJ
http://www.bestabexercisesonline.comhttp://fatloss.dinksrus.com
High protein, low carb diet. There’s tons of stuff on the internet. Or go to a gym and ask a trainer what he suggests.
1. Drink plenty of water. Our body needs a lot of water so give in to water. Water is not just way to flush out toxin but if you have more water in your body you will generally feel healthier and fitter. This it self will discourage any tendency to gorge. The best thing about water is that is has no calories at all.
2. Start your day with a glass of water. As soon as you wake up, gulp down a glass of cool water. It’s a wonderful way to start you day and you only need a lesser quantity of your breakfast drink after that. A glass of water lets out all your digestive juices and sort of lubricates the insides of your body. You may have your morning cup of tea but have it after a glass of water. It is good for you.
3. Drink a glass of water before you start the meal. Water naturally needs some space so that you feel fuller without actually having to stuff yourself.
4. Have another glass of water while you are having the meal. Again this is another way of making yourself full so that you can actually rise from the table eating less but feeling full just the same. Instead of drinking it one gulp, take sips after each morsel. It will help the food to settle faster so that you get that feeling that you are full faster. SIDENOTE: Water is such a remarkable thing, but seldom do we give it the credit that it deserves. Did you know that over 66% of your body weight is nothing but water’ It’s amazing! Water also plays a vital role in weight control, which is why I donated so much space to it, above.
5. Stay away from sweetened bottle drinks, especially sodas. Hey all those colas and fizzy drinks are sweetened with sugar and sugar means calories. The more you can cut out on these sweetened bottle drinks, the better for you. So if you must drink sodas, then stick to diet sodas.
6. Include in your diet things that contain more water like tomatoes and watermelons. These things contain 90 to 95 % water so that there is nothing that you have to lose by feasting on them. They fill you up without adding to the pounds.
7. Eat fresh fruit instead of drinking fruit juice. Juice is often sweetened but fresh fruits have natural sugars. When you eat fruit, you are taking in a lot of fiber, which is needed by the body, and fruits of course are an excellent source of vitamins.
8. If you do have a craving for fruit juice then go for fresh fruit juice instead of these that contain artificial flavors and colors. Or even better, try making your own fruit juice taking care not to sweeten it with too many calories.
9. Choose fresh fruit to processed fruits. Processed and canned fruits do not have as much fiber as fresh fruit and processed and canned fruits are nearly always sweetened.
10. Increase your fiber intake. Like I mentioned, the body needs a lot of fiber. So try to include in your diet as many fruits and vegetables as you can.