whats a realistic diet to lose fat and build muscles.?
445549
Everyone knows the answers to these types of questions. But most aren't willing to put in the effort.  Follow the simple guidelines of burning more calories than you take in and your body will have no choice but to start using up the fat reserves.\n\nJust make sure you are still taking in the daily amounts of nutrients that you need along with water and you will lose the weight in a simple and SAFE manner.\n\nAnything that goes around this simple equation (fad diets, pills, or working out too much) will most likely put undue stress on your heart and therefore shorten your lifespan.\n\nWeight gain/loss should be a lifelong decision/process and needs to be taken seriously.
765915
A lot of it depends on your body type, metabolism, and training regimen. Once you get established in a routine, losing 1-3 pounds a week is about the max you can safely hope to consistently lose (more at first, then it tapers off).\nMuscles take some time, gaining 5-10 pounds a year of natural muscle is really good gains.\n\nHaving said that, there are some things you can do to help you reach your maximum potential for a given time period.\n\nDo your aerobic exercise first thing in the morning, before you eat. When your body is hungry it has to burn fat.\n\nEat several 5-7 small meals throughout the day is better than eating 2 or 3 huge meals. Diet is extremely important. Make sure your taking in the right fuel for your goals. If you want to build a lot of muscle, you're going to need lots of protein (about 1 gram per pound of lean muscle you have, per day), a little fat (no more than 10% of your calories), and moderate carbs (varies depending on type and when you eat them). Don't forget to stay hydrated. Muscles are basically just protein and water. If you don't consume enough of those 2 basic ingredients, your body won't grow the way you want.\n\nExercises tears down muscle tissue, and your body rebuilds it stronger and thicker. The heavier the weight, the more burn, the more damage is done and the bigger gains (to a point, don't try to lift a dangerous amount of weight thinking it's better). You have to give your body time to heal if you want max results. That's why you don't exercise the same muscle goups on consecutive days. Break up your routine to work on similar groups on the same day. For example, hit your triceps/chest and upper back on 1 day, and your biceps/forearms and lower back on another.\nYour abs you can work with moderate intensity almost every day. the little buggers heal so fast - this is a general rule. Listen to your body. If it hurts, your body is trying to tell you something.\nwww.intense-workout.com has some sample workout splits.\n\nThe good news is, once you start adding muscle your resting metabolism will go through the roof. When you start you might be struggling to lose weight on a 2500 calorie/day diet. After you've been at it for a few months, you might have trouble keeping fat on with a 4000 calorie/day diet.\n\nThere are some who argue for supplements. My experience is that most are garbage, and a few are dangerous. Creatine is good for your vanity. It increases water retention by your muscles, making them appear bigger and heavier. Some argue the extra water helps them eliminate waste allowing you to train harder and longer. The jury is still out on that. I used to kickbox and creatine made my muscles bigger and rounder, but increased my overall weight enough to be a problem (I couldn't make my weight class if I had an extra 6 pounds of water stowed away).\n\nAnywho, the key is safety and consistency. Set short and long term goals and take steps to meet them. Losing 14 pounds of fat and gaining 14 pounds of muscle by the end of the year is not going to happen naturally. You can definately improve your physique and how you feel, and be well on your way to meeting your goals. Trying to take shortcuts (lifting too much weight, lifting too often, neglecting nutrition, abusing supplements) is much more likely to hurt you than help you.\n\nHope that helps,\n\nOdd
77111
Eat around 5 or 6 SMALL meals a day. Lift weights and do plenty of cardio. Remember, you have to burn more calories than you take in to lose fat. Also a fat burning supplement can speed up the process with exercise if you're body can handle it. Eat good food, not junkfood, watch you're carbs and fats and take in plenty of protein, protein burns fat, also cut out sodas and drink plenty of water.
87250
Don't become too obsessed with losing weight. Instead, lose the fat. Track your body fat and get it into a healthy range. For someone your age (I'm guessing 19-21), that should be around 20%. And don't try to get there too fast or you instead of burning fat, you will lose muscle. Try for about 2000 calories a day and add exercise. Do both aerobic (cardio) and weight training. The aerobic burns the fat while you exercise, and the weight training will add muscle, which other than getting your body looking sexy, will burn more fat at rest. Don't worry about getting too big, it just won't happen. Women don't have the amount of testosterone that is needed to get huge muscles.\n\nAlso, this will take some time. You should see some change by spring break, but not what you are looking for. Just be patient, and you should be looking good by summer.
843820
Eat a raw & whole foods diet and take a b vitamin supplement. Cut out all the fat you can. Try to stay away from meat and cut all red meats from your diet all together.  \n\nand exercise at least 2 or 3 hours a day. You may also want to weight train for endurence ( lots of reps per set and low weight ). \n\nBy the way unless your like 4'1'', 130lbs is not that bad so don't panic.
39210
a good workout plan.. and definately a good diet... go to www.bodybuilding.com .. you will get all the info u need there
143205
bout 110-145\nhttp://www.jimmyr.com/lose_weight.php\n\ndepends on build and how much muscle you have if you exercise
1019799
The following healthy living recommendations will help you if your trying to lose weight, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:\n\n*1) Burn more calories then your consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity. Get a fitness calculator that you can put on your cell phone and computer. This will allow you to easily  calculate this formula, log your daily calorie consumption, and log your physical activities.\n\n*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement. \n\nAvoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as white potatoes) and drink lots of water. \n\nDo not try fad diets. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d\n\n*3) Exercise on most days by doing cardiovascular training and/or resistance training activities. \n\nRead a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training For Dummies”. A superb magazine to buy with excellent resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter.\n\nA good book to buy that teaches you the cardiovascular training basics is “Fitness For Dummies”. \n\n*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety. \n\n*5) Educate yourself continually on health issues. A good free publication is  “Dietary Guidelines For Americans 2005”. A superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”.\n\n*6) Make a life long commitment to good health. A great test you can take to measure your biological age is at http://realage.com Look at other areas where you can improve your health. For example, make improvements on the quality of the air you breath. Review outdoor air quality forecasts where you live and get an indoor air purifier. Email me if you want a good air purifier recommendation and if you have other questions.\n\n * Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.
429428
eat a high protein diet and build some muscle mass. you dont want to be larger because of fat, its too unhealthy. eat larger meals make sure theyre healthy though) and do a little weight training. protein will build the muscle. also, good for you for taking a step in a new direction! stay away from the skinny trend. men tend to like some meat on a woman anyways. curves are kickin! good luck!
567006
If you want to do this it is for life so you need to totally change your way of eating and exercising. This is not a diet rather than a healthy eating plan for life. So no more talking diet cause it means time limit. \n\nHere are the golden rules: \nInitially cut down to 1200 (women) - 1500 (men) calories. \nExercise 6 times per week for 1 hours a day. Do three weight sessions and three cardio sessions. No gym involved. \nDon't eat carbs after 4pm, never eat carbs within 2 hours of exercise or within 1 hour of exercise. \nDrink 3 litres of water per day. You can have a green tea at the end of the day. \nLimit your fruit in take to 2 pieces per day. \nNever eat dinner after 6pm.\nAdopt of low GI eating plan this is sustainable for life!\nMake low fat dairy choices \n\nFollow this menu plan as a suggestion: \nBreakfast 7am - 1 cup hot water w lemon\n20 minutes later have a bowel of oats w water (no honey) OR\nfruit salad w low GI soy yogurt\nSnack 10am - pear or apple (both low GI)\nLunch 12.30pm - muligrain sandwich w 50g tuna & salad (no butter)\nSnack 3pm - low GI yogurt OR skim berry smoothie (no honey or banana) plenty of ice, 1/2 cup skim milk & 1/4 cup yogurt\nDinner 5.30pm - 120g grilled lean meat/fish/prawns/tofu patties (not fried) w spinach salad & mixed vegies (no whites, carbs) OR 3 egg white/soy omlette with ham, cheese and tomato\nSnack - 1 scoop of low cal low fat ice cream (if hungry)\n\nExercise is must be intense. Refer to www.bodybuilding.com for your weights routine. Never do weights two consecutive days have a cardio day in between. \n\nCardio needs to include running, go hard up stair wells and cycling. You get the most benefits from exercise when your body is totally fatigued and this is when you see changes. \n\nTo maintain you can increase calories to 1500 (women) - 1800 (men) and reduce exercise sessions to 3-4 times per week. If weight creeps up again due to holiday period etc.. go back to 1200 (women) - 1500 (men) cal and 6 sessions again. \n\nGood luck it worked for me it can work for anyone.
18986
You are going to have to loose excess fat, and strenghten you muscles. It is not possible to target an area of your body to work on when it comes to lossing fat. Losing excess fat requires, not a diet, but permanemnt change in lifestyle. Build a healthy diet based on the USDA food pryamid and resign yourself to the fact that you are going to stay with it for the rest of your life. This is why there are so many weight loss products out there because so many men and women are not willing to do what it takes to get healthy. Once you loose the extra fat you can do target strenght training excercise to define the abs and other parts of your body. At first it seems monumentous to change your lifestyle, but a year later you won't even crave the unhealthy lifestyle you had before the transformation. I'll give you a link that helped me a great deal and it is from the Mayo Clinic, a well respected medical research hospital.\n\nhttp://www.mayoclinic.com/health/food-and-nutrition/NU99999
1141869
No diet works cause it is not maintainable for life.\n\nIf you want to do this it is for life so you need to totally change your way of eating and exercising. This is not a diet rather than a healthy eating plan for life. So no more talking diet cause it means time limit. \n\nHere are the golden rules: \nInitially cut down to 1200 calories women & 1500 men \nExercise 6 times per week for 1 hours a day. Do three weight sessions and three cardio sessions. No gym involved. \nDon't eat carbs after 4pm, never eat carbs within 2 hours of exercise or within 1 hour of exercise. \nDrink 3 litres of water per day. You can have a green tea at the end of the day. \nLimit your fruit in take to 2 pieces per day. \nNever eat dinner after 6pm.\nAdopt of low GI eating plan this is sustainable for life!\nMake low fat dairy choices \nAll food choices need to be low fat\nDon't make food a big deal and don't socialise using food\n\nFollow this menu plan as a suggestion: \nBreakfast 7am - 1 cup hot water w lemon\n20 minutes later have a bowel of oats w water (no honey) OR\nfruit salad w low GI soy yogurt\nSnack 10am - pear or apple (both low GI)\nLunch 12.30pm - multigrain sandwich w 50g tuna/lean meat & salad (no butter)\nSnack 3pm - low GI yogurt OR skim berry smoothie (no honey or banana) plenty of ice, 1/2 cup skim milk & 1/4 cup yogurt\nDinner 5.30pm - 120g-150g grilled lean meat/fish/prawns/tofu patties (not fried) w spinach salad & mixed vegies (no whites, carbs) OR 3 egg white/soy omlette with ham, cheese and tomato\nSnack - 1 scoop of low cal low fat ice cream (if hungry)\n\nExercise is must be intense. Refer to www.bodybuilding.com for your weights routine. Never do weights two consecutive days have a cardio day in between. \n\nCardio needs to include running, go hard up stair wells and cycling. You get the most benefits from exercise when your body is totally fatigued and this is when you see changes. \n\nTo maintain you can increase calories to 1500 women & 1800 men and reduce exercise sessions to 3-4 times per week. If weight creeps up again due to holiday period etc.. go back to 1200 cal and 6 sessions again. \n\nGood luck it worked for me it can work for anyone.
178654
work em hard. eat right. muscle grow.  It's not rocket science.
634027
Try to include fresh fruit and vegetables in your diet and try to exercise, (to point of sweating) for at least 30 minutes 3 times a week.  Try to avoid skipping meals, your body will only store fat if you starve it and you will lose muscle.  Keep with it!  It takes longer than 2 weeks to see results, perseverance pays off.  Good luck!!
682392
The answer is yes.\n\nFood:\nDark Green Veggies! \nLike Popeye, eat spinach, or spinach leaf salads, broccoli, asparagus- find something you like. Eat these with every meal.\n\nFruits are good, but sugary. Try to experiment with them to make a low fat/sugar desert.\n\nMeat is important, but stay away from fatty stuff. Lean steaks are good, like sirloin. Stay away from Rib-eye, and even ground beef. Eat lots of Chicken for meat. White meat, of course. No pork. Don't exclude meat from your diet.\n\nEat your bread, just don't go crazy with it.\n\nDon't use mayo or too much milk or cheese, those kinds of things add too much fat. Don't eat too much. Eat whatever looks like a decent portion according to things like the food pyramid or daily diet values and go hungry if you have to.\n\nRun. Run more and more every day. Start by jogging. Then run. Running does everything. EVERYTHING!\nAnd do push-ups and Sit-Ups. Every morning. Do more every day. Make it hard on yourself. Do it when you feel weak, do it when you feel strong. Do more and more or else it stops working.\n\nYou'll lose weight, or else you'll get stronger and gain weight but improve your shape.
553078
decent diet and good exercise
128415
Exercise helps turn fat into muscle. However if you really want to lose weight, it's all in the food - eat less, avoid fats and carbs, or try a diet which you can probably find on specialized websites.