how do you keep in shape?
445396
I do a lot of weight lifting and moderate cardio.  I want to have an average bodyfat but a high strength and above average build.  Sooo more weight lifting moderate cardio.  I have an entire weight lifting technique sheet that I keep saved on the computer if you like me to email it to you (i can't send attachments through here).  But keep your cardio 30-45 min overdoing cardio actually burns muscle and promotes cortisol (fat storing hormone) so overboard is bad(keep workouts/cardio total 1-1.5hrs).  The problem is keeping the diet in check because its one of the most important parts of keeping in shape.  \nIf your just starting out drink your water, drinking more water makes your body actually shed access water weight.  It tricks the survival mode of your body after it see's it gets water a lot it sheds what it doesn't think it needs anymore.  When working out or doing cardio weigh yourself before and after.  For every lb you loose drink 1 L of water throughout a couple hours(not all at one time). \nEat clean foods http://www.bodybuilding.com/fun/stella9a.htm \nand have 5-6 meals a day which boosts metabolism.  \nFor weight training if your looking at toning up high reps lower weight.  Work 1-2 muscle groups a day 4-5times a week (until you hit all bodyparts in the week).  Don't overdo your ab workouts.  Many times people do abs like everyday... this actually breaks down the muscles because they haven't fully healed and then you turn around the next day and work them again.  You need to lower your overall bodyfat and BUILD the abs which the best ab building technique is roman chair situps.  But here is a good list of more techniques http://www.bodybuilding.com/fun/abs1.htm\nOh forgot sleep... get your 7-8 hours every night.  when you sleep is the only time that your body recovers from all the cardio or lifting you did during the day.  Also working out in the morning burns more calories throughout the day than working out at night and going to sleep a few hours later.
327119
By eating well and doing lots of exercise. Simple. Mostly a good variety of fruit, veg,  occasional fish and meat.\n\nTo lose weight, your calorie intake must be lower than your calorie expenditure. If you eat less than you consume you won't lose weight indefinitely because every pound of body weight adds to your calorie expenditure: as your weight decreases, so will the energy demand on your system. Eventually, you will find an equilibrium that fits your dietary intake.\n\nIf you are doing low indurance exercise (e.g. jogging), you will lose fat and muscle until your weight matches your intake, BUT!!! if you finish a low indurance session with some higher indurance exercise (weights around 50 reps) you will encourage your muscles to hang onto their fibres and the fat will disappear quicker. This is how you get "in shape" and get a nice cut physique.\n\nIf you are new to exercise, be aware of "the training curve"... If you are not exercising regularly, your muscles will accummulate fuel (glycogen). When you start to exercise regularly, after initial aches and pains called the IDOMS, you will find a spurt in your fitness. You'll feel pretty good! But...\n\nAs you continue to run down your fuel reserves, your body is not accustomed to putting these back as quick as you are burning them. After your initial spurt there may come a point when you feel drained and you can't face your exercise sessions because your just too pooped...\n\nThis is the time to train to improve your fitness: train your body to replenish the muscle fuel you are burning! This is a key hurdle to getting fit. It's really hard and it can take time but once you are through it you'll feel great!\n\nMental preperation is key because getting in shape requires a lifestyle change and people are generally comfortable in their lifestyle, even if they're not happy with it. Be under no illusions: lifestyle changes are difficult! \n\nMake a list of all the stuff you don't like about your lifestyle now and stick it on the door of your fridge. To remind you of why you are doing what you are doing. \n\nPrepare yourself for the times when you will feel like avoiding your sessions (due to training curve and all other kinds of excuses): write a note to [your future self] to be read when [your future self] is thinking of avoiding a session that explains to [your future self] why you would please like [your future self] to stop being a big wuss and get [your future self's] backside out of the door and onto the freaking bike!
16523
proper diet and lots of exercise...sorry...no miracles yet for helping us get back into shape : )
1113974
excerise. stay active and when u eat finish when u are full dont just keep eating.
847181
Hard work and discipline.  You need to eat right and exercise.  Talk to your family and friends if they really love you they will try to keep the junk food out of reach for you.  Go to the gym 5-6 days a week at least 3 days devoted solely to cardio workouts.
995654
I would say that playing a sport, or a very active game, is a great way to keep in shape.\n\nIt not only helps to keep you in shape, but it allows you the opportunity to build your social skills such as teamwork and sportsmanship.\n\nIf it's a team sport, it also allows you to learn how to cooperate with others and it may even bring you some newfound friends.\n\nHope that this helps.\n\nBuddhadan
337463
I like to go to the gym and have a really good work out to some banging tunes - 45 mins on a treadmill to nickleback and I'm cool as a cucumber ;-)\n\nIf you *really* are wound up at someone you can always imagine their head between the weights as you tone your bum!!\n\nIf that fails I find a walk in the countryside helps - getting out into nature - the beach or a mountain somewhere all alone helps!
1109300
1. Limit fats, dairy products, and sweets-- cut down on soda\n\n2. Don't eat before going to bed (>3 hours, so the food can metabolize)\n\n3. Take walks in the park, or go to the mall-- after a meal\n\n4. Do yoga, it is a great way to get in shape without all the hassle and artificial products.\n\n5. Simple crutches for the abs area, lift small weights for the arms, and STRETCH!!!\n\nFYI: Diets don't work, because most people don't stick to the plan forever, so the best way is to cut down food intake and stay healthy.\ngood luck!!! :)
1174046
add it were you can, park further out in the parking lots so you have to walk further, take the stairs not the elevator,   try to get an accumulative of 30 minutes each day and this will help keep you fit.  Move that Body!
1015600
To stay in good shape you should do workouts atleast 3 times a week.. Walking, running, if you have any weights its reallly good for your arms to be toned! Squats area great for the glutes\n\nand eat good and smart. try to cut back on sweets, soft drinks are bad and bread will fluff you up
722490
Eat healthy food and exercise.
901990
You need a committed mindset to maintain down the path to your goal.  And the only way to stay committed is to keep yourself motivated.\n\nOne thing I suggest to do is study old and more recent pictures of yourself.  See how you look in them and ask yourself if you want to continue looking that way.  It may sound odd but it definitley did the trick for me.  It motivated me to look at my diet and make some very significant lifestyle changes.  I also started working out 3-5 days a week.    \n\nThe key is to stay motivated.  The lifestyle changes should come naturally once you maintain that.  Good Luck.
41815
First, ask yourself why you want to exercise.  The next steps depend on your answer.  Say you want to fit into a certain dress for a party or something.  Keep the dress somewhere you will see it all of the time.  If its to just to be healthier, first only get food that will be good for you.  I've never actually done this, but I've heard keeping an exercising journal is helpful.  You just write down what you did for they day, what you've eaten, how you felt after exercising.  Look at what you wrote from the day before and try to keep of with that, and increase what you did a little.  Another way to make yourself want to work out is by rewarding yourself afterward.  Say you love a certain food that is fattening or whatever.  If you tell yourself "If I run for 2 miles today, I can have a slice of cake." You don't have to run two miles or have the cake, but fill in whatever you want.  I hope this helps and good luck!
307457
you have to force your self into a routine, of getting up and staying up finding your self something to do during the day to keep active..you have to train your self. your body will get use to the time change you put it through..you just have to keep active...Been there done that got through it and you will to... just keep busy....
709097
Most effective way and keeping it off? \nExercise first thing in the morning before breakfast(running or swimmings the best) or you could go to gym in your lunch brake(a lot of people do this).I go to a class every day after work tho cos im not a morning person!  Do this 5 days a week. Do hour of weights every other day.\nFood? Eat a filling breakfast full of protein(protein builds muscle and gives you a leaner look) like poached or scrambbled egg on toast with tomato and mushrooms. For lunch- chicken with salad, or tuna bean salad. Basically a protein with veg and bit of carb. And dinner- chicken , veg and brown rice or chicken stir fry is always good.  \nIf u want a quick metabolism eat frequently like every 3 hours. So eat fruit or have a protein drink.
643409
Try a vegetarian diet for about two months, along with moderate to heavy exercise. This is how a number of my friends stay fit.
73555
Get fit\nBe more optimistic\nEat more than once a day\n\n It is going great so far..