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I am 5'8 and 140 lbs I know I am not over weight but I have always been slim until now I have gotten a little but pudgier around the face and when I look down I have a double chin and I just find it unattractive so what type of work outs should I do? walking? jogging? push ups? sit ups? how much of each and what type of diet should I go on? I'm drinking protein shakes at the moment
And got the following answer:
Do- Have lots of fruit and veg Have 3 servings a day of wholegrain carbs to keep your energy 1. Control your calorie intake - If you can calculate how to eat what your target calorie intake per day is, then do that. If not (and most of us it is too complicated), just remember if you are eating till you get full, you are eating too much period. Try eating smaller portion meals and drink more liquids, preferably water. Also do not eat before going to bed, try to make your last meal around 5-6pm, lastly avoid sweets as they are just empty useless calories. If you need help on what types of things to eat google around but don't buy any system or anything like that, there is free advice out there. But as a whole, think healthy foods. Did I mention, get plenty of water??? 2. Exercise - Obviously cardio is going to be your friend here. Recommend doing some form of cardio every day (with maybe taking weekend days off or a day or so here or there. It's not so important which is the "best" type of cardio, but rather what can you do? Obviously anything that gets your heart pounding more is better and you burn more calories, so jogging is better than walking, running is better than jogging. But whether you do a treadmill, elliptical, stair climbing, rowing, whatever the case it's most important that you find something you like best and can do. Cause doing something you don't like you will not be able to sustain. Dunno if you have access to a gym or not, if not then you're more limited to outside jogging or biking. Recommend cardio daily for about 60 minutes trying to burn 500+ calories. Another trick to doing cardio successfully is to take your mind off of it, which most do by either listening to music, reading or watching TV or movies, I myself watch movies and or shows I record as an hour long show is perfect. I personally like the elliptical myself as it's easy on the knees and joints and is kind of an all over body cardio (working the arms and legs) but again it's all personal preference 3. Up your daily activeness - I have no idea what you do during the day, but the conscious trick here is to do something every hour or whatever to do something active for just a few minutes. If you have a sit down job, get up every hour and walk around the area for 5 minutes. If you run errands don't park close to the store and walk more. Cut out elevators and do stairs. Don't change the channel or up the volume via the remote. Basically get off your rear and do minor things during the day to make you be more active. Modern technology has certainly enabled us to be lazy... 4. Get plenty of rest and sleep - Sleep is not wasted time (although it's hard for even me to convince myself of that). It is a time when your body heals and recharges itself. If you change your style to a more active life style make sure you get at least 8 hours of sleep each night. 5. Most important - Remember your body gets used to patterns and when you break a pattern it takes 2-3 weeks just to get used to the new pattern, not only that your body initially rejects changes even healthy ones. So don't go into this expecting to notice the pounds start falling off within the first or even second week. Your body kind of goes through an internal shock initially and it takes time for it to adjust and go with the new style you are giving it. Meaning if you are used to drinking a 350 Mocha latte each day it would be far more healthy to switch to a green tea, but your body will miss the latte and you will go through withdrawals from it, and it's this way with everything. So go into this with the mindset that the first two weeks are going to be the hardest and with the least amount of results. It's not until you get closer to and within that 2nd month that you will really start to notice the pounds fall off. As much as you are going for a physical result, it's the mental discipline and commitment that will get you up there Have 3 servings of lean protein for organ repair. Drink lots of water to stop you feeling hungry Don't have many crisps, cake, chocolate, soda or biscuits Don't cut out carbs as this is dangerous and means you'll gain the weight straight back Don't panic if you give in to temptation. Just get back on track the next day. Most importantly, don't give up. It will work if you stick with it.