For the first time in my life I have decided to try and get healthy and fit, but I don't have a clue where to start, I have been given two 7.5 kg one arm dumbells so i thought maybe using these mixed with sit Ups and running might help. Would this be enough? Do i need to eat/avoid certain foods? I don't want to have huge muscles just toned and not get out of breath when i walk up stairs
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Advice Needed
- Thread starter D.Graves
- Start date
What does it mean to you to be healthy? What does it mean to you to be fit? These are vague terms. Without being specific on what you want to achieve, it's not easy to say what is or isn't enough. But I can guarantee you won't be getting huge with 7.5kg dumbbells. I frequently lift over 100kg and I'm neither huge nor particularly toned.
You should consult it with some specialist.
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Don't forget about you food strategy. Many people confuse the terms 'healthy' with 'fitness' and they are not always the same thing. You have to understand what your body is going to need, caloric wise, in order to lean up and maintain your daily energy requirements concurrently. This is probably one of the trickiest things to do but its a trail and error thing. You wont get the right 'formula' right off the bat. Its an individual learning process.
Complete Body Workout
you should opt for a training program where you could get complete body workout like kick boxing or karate. it will help your body to become flexible and on the top of it you will end up learning a lot of self defense techniques. To refer John Wilson Delco BJJ are the best trainers in my knowledge.
you should opt for a training program where you could get complete body workout like kick boxing or karate. it will help your body to become flexible and on the top of it you will end up learning a lot of self defense techniques. To refer John Wilson Delco BJJ are the best trainers in my knowledge.
Here's an easy start for you:
Exercise preferably first thing in the morning, then eat breakfast.
Jog 3x/week for 30 minutes
Start a resistance training program 3-4x/week for 30 minutes/session
Eat 80/20: 80% of the time eat right, 20% of the time you can eat whatever you want
For the 80% of the time you are eating right:
Drink half your body weight in ounces of water each day.
Avoid all processed foods, no white breads, pastas, sweets, sugars, food that comes in packages, plastics etc.
Eat 2-3 salads per day
Eat complex carbs: quinoa, oatmeal, brown rice
proteins: beans, legumes, animal protein if you choose to (eggs and meats)
healthy fats: avocados, nuts and seeds, oils (olive, hempseed, flaxseed)
Hope this helps,
Naeem Mahmood
Exercise preferably first thing in the morning, then eat breakfast.
Jog 3x/week for 30 minutes
Start a resistance training program 3-4x/week for 30 minutes/session
Eat 80/20: 80% of the time eat right, 20% of the time you can eat whatever you want
For the 80% of the time you are eating right:
Drink half your body weight in ounces of water each day.
Avoid all processed foods, no white breads, pastas, sweets, sugars, food that comes in packages, plastics etc.
Eat 2-3 salads per day
Eat complex carbs: quinoa, oatmeal, brown rice
proteins: beans, legumes, animal protein if you choose to (eggs and meats)
healthy fats: avocados, nuts and seeds, oils (olive, hempseed, flaxseed)
Hope this helps,
Naeem Mahmood
S
Saraeasyfit
Guest
Do 2 days cardio, ex 30 to 45 min walking or running depend on your fitness level and 2 other days of strength training!
Alternate between cardio and strength training!
A healthy diet is very simple ! Respect the servings and you will lose weight easily!
During the day don't go over:
6 servings of carbs ( 2 slices whole weat bread for the breakfast, 2 granola cereal bars as snack, 2 1/3 cup of brown rice or pasta for lunch)
2 servings proteins ( 1 egg, turkey slice, cheese slice or salmon slice for breakfast, 1 slice chicken or fish or tuna on the size of the palm of your hand)
2-3 servings of diary food ( 1 small cup of milk + 1 yogurt)
1 bowl of cooked vegetables dring lunch
2 table spoons of nuts as a snack
Always a soup or Salad for dinner
Try to always eat early and on time
Alternate between cardio and strength training!
A healthy diet is very simple ! Respect the servings and you will lose weight easily!
During the day don't go over:
6 servings of carbs ( 2 slices whole weat bread for the breakfast, 2 granola cereal bars as snack, 2 1/3 cup of brown rice or pasta for lunch)
2 servings proteins ( 1 egg, turkey slice, cheese slice or salmon slice for breakfast, 1 slice chicken or fish or tuna on the size of the palm of your hand)
2-3 servings of diary food ( 1 small cup of milk + 1 yogurt)
1 bowl of cooked vegetables dring lunch
2 table spoons of nuts as a snack
Always a soup or Salad for dinner
Try to always eat early and on time
Instead of being extremely concerned with individuals or calculating serving sizes, think of your daily eating plan in terms of color, variety, and quality. This way it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Progressively, your daily eating plan will become healthier and more delightful.
Develop Good Eating habits
Drink a lot of water everyday
Avoid eating junk food as much as possible
Perform a lot of Physical activity.
Maintain Mental fitness.
Keep yourself clean
Be happy
Tips
yourself.
Make sure to get plenty of sleep.
Listen to music to keep your mind calm.
Avoid unhealthy habits like smoking, drinking, etc
Wake up early in the morning
Singing happy songs may help you in the process of becoming happier.
Never stress out
Keep a tab on your weight
Drink a lot of water everyday
Avoid eating junk food as much as possible
Perform a lot of Physical activity.
Maintain Mental fitness.
Keep yourself clean
Be happy
Tips
yourself.
Make sure to get plenty of sleep.
Listen to music to keep your mind calm.
Avoid unhealthy habits like smoking, drinking, etc
Wake up early in the morning
Singing happy songs may help you in the process of becoming happier.
Never stress out
Keep a tab on your weight
nice tips!