Drink at least 2 liters of water every day. Tea and coffee does not count, but you can drink them. Do your weights (30-60 min) and cardio after your weights (20-45 min) at some point in your day, 5-6 days per week. If you want to weigh 130 pounds, eat 130-150 grams of complex carbohydrates each day.
Stick to this for a solid 12 weeks and let me know how you do. Have Christmas, Valentine's Day, birthdays, etc., as your cheat days! On Sundays if you are craving something, you may cheat, and then get back to the program Monday morning with your cardio.
No pasta, or bread except on your cheat days. Be smart when you cheat and have your really "yummy" foods earlier, not before bed. Pasta and bread are hard to digest and make you hold water.
Look at your calories because whatever you don't burn off by the end of your day will be stored as fat (fuel). This is why your last meal is only protein and fibrous carbs. The next morning when you do cardio, you will be burning fat for fuel, not the calories you have just eaten.
When I started dancing at 19, I weighed a "soft" 138 pounds. During my dancing/bodybuilding career, I weighed between 101-and-128 pounds. Today I am 25 and weigh 118 pounds, and plan to stay here.
Only the mentally strong achieve their goals. Take before and after photos and write down everything for at least a few weeks/months until you get in the habit of eating right.
Your diet accounts for 80 percent of your results, whether you are trying to gain or lose weight. Below we are discussing losing weight, and toning! If you maintain your training and eating plan, day in and day out for at least 12 weeks, you will feel on top of the world!
- Cardio (20-45 min) with lots of water
- Sweet potatoes
- Green beans/broccoli
- Dill pickle
- Udo's Choice oil
- Same as meal two or three
- Only buy the foods that you know are safe to eat.
- Keep writing down your food intake for at least the first month, and save these pages. I have mine from 1996 when I first became aware of how food works.
- Have a friend take a photo of you every six weeks. Use each six week date as your "mini goal." Keep your photo's and food intake sheets in a binder so you can easily track your progress.
- Post a motivational picture or statement, or even your goal on your fridge.
- Go to the gym with a friend, and push each other to keep up the great work.
- Allow yourself a cheat day once per week, when you can eat what you are craving. On the next day, you are back on track. This one cheat day speeds up your metabolism.
- Patience. Remember that it took you months or years to put the weight on, so you need to be patient and stay dedicated to yourself and taking it off.