[ikthius]

Adam D:

Diet: do not diet as in a diet sense of the word, but eat healthily. cut down on salt, too much fatty foods, eg; chocolate/crisps/curries etc, instead eat healthily.

Carbohydrates are the most common way to gain fat, because we in this country eat a lot of carbs, we tend to hold a bit of fat. try to cut down on your carbohydrate intake; rice/pasta/bread/potatoes are the worst offenderS. notice I said cut down, NOT STOP ALTOGETHER.

Fats are really good for you, as long as they are not saturated fats, like chips/crisps/chocolate etc, but eat things like Nuts/olive oil dressings/oily fish things like this.

Protein is good for you, but not all of the time. what I mean by this is that do not stay on the Atkins diet, of pure meat, just change your portions.

Portions:
Carbohydrates 30%
Protien 40-50%%
fats 20%
this is about right to lose weight, not unless your an athlete, then these portions change.

eat smaller meals but more frequently like 6 portions a day, this will keep your metabolism up high so that you are constantly burning fat and have energy, just don't do the whole 3 meals a day thing, that does not work, it actually slows down your metabolism and stores fat.
Also DO NOT eat after 8pm cause you do not burn it all off before going to bed.

your body needs 1500 calories just to stay alive, but you should intake around 2000 for the average person per day, so try to do more physical activity to burn the excess calories off, this will help with your weight management.

exercise:
the best way to get fit is cardiovascular exercise, like swimming/jogging/cycling etc, but try to work at a high repetition rate, do not put lots of force into your cv workout, it should not be too light either, but make sure that speed is the main thing, not big resistences to put power on to your muscles. doing it fast improves your stamina of the muscles and burns more calories, therefore you need more energy, and the body will provide this energy from your energy reserve that you have within your mitochondria (something inside your muscle cells) then use your glycogen system, then your fat reserves.
This is also great for getting you fit and healthy which is the best benifit.

programme:
try to mix and match your CV programme, some places tell you to do about 30 mins, which is great, but for best results, try to work very hard for less time, like sprinting.
I would initially aim for 20-30 mins of CV trying to work your Heart rate at 65-80% of your Maximum Heart rate (220-age = MHR) this is your original target area for working your heart.
when you become fitter try doing 15-25 mins at 75-90% of MHR.
and try some longer periods as well like 60-80% of MHR for about an hour with no resistence work.

Resistence:
using weights is actually good for improving your metabolism. because you are generating more muscle cells, then your body needs more energy to keep those muscles alive and healthy, so therefore your body when it needs it, will use your fat reserve to feed your newly made muscles. also doing weights will add definition on to your muscles which makes your body look and feel better.

programme: starting with 12 reps and 2-3 sets on the major muscle groups, e.g. chest press/seated row/leg press/leg curl/abs/lower back/biceps/triceps using a weight that is hard to finish the 2-3 sets of 12 reps, then increase your reps every couple of weeks to 14/16/18/20/22/24 then go back to 12 and increase your weights.
try and do some pilates, this is a great class for strengthening your core muscles, which will help you have a slimmer waistline, or in failing that use a swiss ball to do your core muscles abs/back/obliques.

this is the pretty in depth, but not too in depth, god I have jsut finished work and now I am at it again, can I get overtime?

ik