Diet Program

[Phu972]

Hello, I am been a martial art student for 6 years (karate/freestyle).

Recently with the issue of school and distraction with friends, I been putting on some weight and not to meantion belly fat. I want to do my best to lose this weight and fat, I have no idea where to start.

I am 16, 5'9 and I weight about 141.

Can someone share some their secret to staying fit. I am very determine to lose this weight.

Thank you

[bushido_man96]

Lower your caloric intake, and increase your caloric output. Try doing 30 minutes of cardiovascular exercise everyday. That should get you started.

[Red89]

Yeah I think one of the best ways is to just do alot of cardio. Like in the gym do stuff like the treadmill, cross-trainer and rowing machines. I know I have been trying to gain weight but Im not really doing so as im doing too much cardio

[lordtariel]

Good advice here. Basically, burn enough calories and watch the fats and sugars and you should do fine. Some muscle building will augment your metabolism as well making you burn more calories. I find I like elliptical machines better than treadmills or running because it's easier on the joints. Swimming is great too.

[JackCrevalle]

Cardio is good but for losing weight, doing exercise at 80% of your cardio heart rate is better. You can find a calculator to find this online Google "cardio heart rate". It should ask your age and weight.

Eat less (or even better no) simple carbohydrates, sugar, white flour (bread, pasta, cereal), white rice. And eat more complex carbohydrates, vegetables, whole grains, fruits. Cut way way back on fats, especially animal fats. This includes butter, oil, milk and cheeses.

Drink only diet drinks or water. Sodas and other sugary drinks are the easiest way to put on weight. This includes "sport drinks".

Don't snack (except for fruit and vegetables) and try not to eat closer than 4 hours before bed.

[myo]

this might help...

http://www.bodyfatguide.com/AcceleratedFatLoss.html

Remember you need to keep a balanced diet. My sensei was telling me that crash diets don't work, people re-gain their pounds after a certain period of time. ouch!

egg whites for breakfast, apple for snack time, tuna sandwich for lunch...you get the idea.

Run for at least 10 minutes everyday.

[Shorin Ryuu]

I much prefer doing Atkins. You don't have to combat the most basic human instinct (hunger) by taking in less calories than you consume. If you read his book and understand the nutritional science, you will see that it isn't just a weight loss program but also a maintenance approach. It is a scientifically supported nutritional approach that employs controlling carbohydrate intake, vitamin and nutritional supplementation, and exercise.

I got on Atkins despite not needing to lose any weight and I don't think I'll ever go back to eating the "healthy" way I was earlier (I gave up junk food over 7 years ago, ate almost no fat, had zero cholesterol). My blood pressure is doing far better than it ever was under my low-fat diet and my energy level is beyond what I even had before. With even just a measly 30 grams of carbs a day (I'm slowly ramping up the carbs until I figure out my "individual max" per day), I'm getting around 15 servings of vegetables, which is arguably more than most non-Atkins people. But I'm not here to defend it against criticism, I'm only here to suggest a look. Dismiss it as a fad diet if you want; it doesn't really matter to me. I recommend at least reading the book before you do.

[rayjag]

See if this link to a related article is helpful.

RJ

http://www.karateforums.com/need-some-advice-vt31032.html