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Can anyone please simplify nutrition and fitness for me?
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Default Can anyone please simplify nutrition and fitness for me? - 03-13-2010, 11:43 PM

When it comes to fitness and nutrition its like a foreign language to me I am so desperately wanting to get in really good shape, but i feel so held back. I have done SOpooch research on exercises and right foods. But there are so many things that are contradicting and confusing its driving me insane! I don't even know how you could tell what is lean meat. Or what is even strength training and cardio for and how do I use it? how do I achieve different exercises and muscle confusion if I have no one to play sports with? Im just so lost. Its not the matter of getting motivated or doing something, because im capable to do and push myself through anything. But I don't feel capable when im so lost and don't know what to do. I would appreciate it soo much if someone was educated on this stuff and could help me.

btw, im a female, 18 yrs old, 5ft 3in, and I weigh 147.6 ibs
   
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Default 03-17-2010, 12:43 AM

simplify : eat well, in moderation.
Burn more calories than you consume in a day (normally the body naturally burns off around 1500)
Treat your body well.
Run. Lots if cardie all around helps with all the fat. And its good for you. Some people 'target' areas thinking they will loose it in a certain area, and you can.Im 25, 5'1 162.(2 toddlers,used to be 120) Im sure I have them abs under this "excessive skin" ...you need to work the body as a whole to achieve and maintain good all around slimming and weight loss.
Cheers!
   
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Default 03-20-2010, 12:43 AM

You have the Internet and a wealth of great information at your fingertips. But I know how confusing it can be when there's too much information and much, if not most, is unreliable. So, here's a website you can go to which will answer some questions for you in very plain and simple language. Just use the search box to find what you're looking for. ----> http://teenshealth.org/teen/

Now, here's how to burn fat. Eat a diet of varied, wholesome, and high quality foods such that your daily caloric intake is about 500 calories less than your daily caloric burn while keeping your macro nutrient ratios at about 55/25/20 (%calories from cabs/fats/protein) and not doing anything to defeat the foregoing plan such as taking supplements, abusing drugs, using cleanses or emetics, etc. That's it. It's that simple.

Here's the only two websites you need to do that. The first (top) one will answer lots of questions about fat, diet, etc. The second one (bottom) will ask you questions when you sign up and then do all the math for you so all you have to do is look up foods or enter your own data from recipes or food labels. Then, if you enter everything you eat into your on line food diary, it will keep track of your calories and macro nutrients (cabs, fat, protein) for you. It make fat loss dieting easy but takes a little getting used to.

A MUST FOR DIETERS http://www.freedieting.com/
BEST DIET TOOL ON THE WEB http://www.myfitnesspal.com/

As for exercise, you're 18 so you can do whatever you want. Go biking, walking, play Raquel ball, dance, whatever. Unless you have specific fitness goals, you don't really need to understand the physiology of exercise. Just enjoy being young and on the go...hopefully. If, however, you want to learn more from the Internet, check out these links.

YOUR GATEWAY TO THE USA http://usa.gov
SCOOBY WEBSITE http://scoobysworkshop.com/general_philosophy.htm
SCOOBY YOUTUBE http://www.youtube.com/user/scooby1961
BEST HEALTH WEBSITE http://nih.gov/
MAYO CLINIC ON FITNESS http://www.mayoclinic.com/health/fitness/MY00396
ALL ABOUT HEALTH http://www.hsph.harvard.edu/

I hope this helps. What you're really asking for is an education and that's not something we can provide in the space available in YA. It's something you'll have to go get for yourself. However, you can come back here and ask specific questions and hopefully, get some reasonably accurate answers.

Just try to think critically and always be skeptical.

Good luck and good health!!

?
   
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Default 03-21-2010, 12:43 AM

I will try my best to make it simple:

Aerobic exercise burns fat and it does this by raising your heart rate and heating up your body so you get the burn. When you feel your muscles burning when you exercise you know you are burning fat. So aerobic exercises are things like cycling, running, power walking enough to get your heart rate up, swimming and jumping rope. Easy. Aerobic= increases heart rate, burns fat. Aerobic exercise will help you get more energy during the day as your fitness gets better.

Now weight training is about building fat into muscle. When you build lean muscle, your body becomes lean and stronger and those flabby bits start to firm up and muscle takes up less room than fat in your body so you look leaner and you feel stronger. Also when you build muscle you burn more fat. So this is why it is important to also include weight training into your exercise routine.
The best and easiest way to get your weight training right for you is to visit a gym and get their free analysis and free tailored weight lifting program . These Pol are highly trained and they will not only write you up a program just for you but they will show you how to use the equipment properly so you avoid injury. Weight training gives you a nice overall body shape and makes you stronger. The more lean muscle you have the easier it is to move faster.

Now with diet it is also easy,

Have cereal for breakfast with a bit of orange juice or milk. Cereal is the magic food for breakfast because it fill you up and it actually makes your body burn fat believe it or not. It raises your metabolism,,Your metabolism is the rate at which your body turn sf at into fuel. All you need to know is that cereal rules.

for lunch you want to eat a lean protein the size of your fist: so lean ham, skinless chicken, turkey, fish,(you could have tuna but not the one in oil)...and always have it with a serving of vegetables. You can eat as many vegetables as you need but avoid potato or just have a half a potato. Potato is fattening if eaten in large amounts.

Now between lunch and dinner you will need a snack and here you can have a low fat yogurt or a piece of fruit or a hand full of mixed nuts. Something that is healthy that will keep you satisfied till dinner.

For dinner it is lean protein again and vegetables ...or you could make a nice vegetable and bean stew or soup or a chicken soup...Look up some recipes that are lean. I never tire of meat and veg.

Some nights you can have a cup of pasta with your protein and veg..but that is if you do not have bread that day. If you want bread that day then have a wholemeal or seed bread and only have 1 or 2 slices...do not eat white bread. White bread is full of sugar and it is useless. Wholemeal bread is great ..it is high in fib re and it helps keep you regular and satisfied and gives you good energy...


stick to this diet I mention above and make little personal changes as you go like you might like your vegetables in a salad form or a case role ..add your own personal preferences as long as you keep the basic rules in mind.

I have lost heaps of weight just by following these simple rules and I succeeded because I listenend to many nutritionalists and ppl that were experts in fitness so I hope I helped you a bit. I know you can do it cause you really want this. I with you the very best.
   
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Default 03-22-2010, 12:43 AM

Get a copy of the TBK Fittness Program by Tamir Katz, MD. It covers all your questions and presents an exercise program that requires no equipment that you can do at home. Available on Amazon.
   
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