ive decided its time i tone up my body and get fit. im a 16 years old and am trying to get good abs, decent biceps and enough stamina to get at least 12 on the beep test. im not really fat (a test on the net said im 16 percent), althogh im not a stick either. for the past month ive been doing weights every day and that has made my arms a bit stronger. despite this i feel that im not doing the right thing and require some guidance on diet and exercise. so someone PLEASE help!
cant get fit
- Thread starter simpleguy4543
- Start date
list of good foods to choose from
http://www.bodybuilding.com/fun/stella9.htm
cut and paste of rough diet ideas to get you started
RULE # 1- Stay away from fats, excessive salt and simple sugars. This eliminates 99% of the fast foods, munchies and soft drinks. Who needs them? In a few short weeks, you won't want them, wonder why you ate them and feel sick if you do!
RULE # 2 - Eat a basic breakfast of complete carbohydrates and protein to set up your metabolism for the day and to provide fuel and muscle building ingredients. Basically, protein builds muscle and carbohydrate supplies fuel for energy. Breakfast can be an easy to prepare meal from a quality protein shake to a bowl of oatmeal, scoop of cottage cheese, fruit and coffee. Remember, if you don't feed yourself a small wholesome meal in the morning, your body will draw on your muscle tissue as a source of energy, putting you in a slump and in muscle deficit. Add a good vitamin and mineral formula each morning to put order and efficiency in your body chemistry.
RULE # 3 - With whatever effort it takes, feed yourself every 3 to 4 hours throughout the day - each meal consisting again of protein and carbohydrate. Any combination of the following is perfect: tuna/rice, lean meat/baked potato, cottage cheese and fruit, chicken/pasta, etc. (Vegetarians - take particular care in order to get plenty of protein in your diet.)
RULE # 4 - In simple English, to gain weight, eat more and eat more often. Be ready for solid bulk weight - lean muscle comes slowly but surely. To lose weight, eat less, still as often, consuming the majority of your calories early in the day.
RULE # 5 - I have always instinctively leaned toward a higher intake of protein over carbohydrate to build a lean body. Though contrary to popular opinion, many doctors and top bodybuilders I've conferred with agree. Emphasize protein.
RULE # 6 - Between meal snacking is okay if the snack is truly nutritious - no junk! Don't let them be a substitute for a meal or become a habit. Good snacks are fruits or vegetables, low fat muffins, protein energy bars, nonfat yogurt, whole wheat bagels, cottage cheese, etc.
RULE # 7 - Simple carbohydrates (sugar and honey) provide us with a quick pickup but let us down just a quickly. Excessive sugar plays havoc with our insulin metabolism and leads to fatigue and fat storage. Not good
http://www.bodybuilding.com/fun/stella9.htm
cut and paste of rough diet ideas to get you started
RULE # 1- Stay away from fats, excessive salt and simple sugars. This eliminates 99% of the fast foods, munchies and soft drinks. Who needs them? In a few short weeks, you won't want them, wonder why you ate them and feel sick if you do!
RULE # 2 - Eat a basic breakfast of complete carbohydrates and protein to set up your metabolism for the day and to provide fuel and muscle building ingredients. Basically, protein builds muscle and carbohydrate supplies fuel for energy. Breakfast can be an easy to prepare meal from a quality protein shake to a bowl of oatmeal, scoop of cottage cheese, fruit and coffee. Remember, if you don't feed yourself a small wholesome meal in the morning, your body will draw on your muscle tissue as a source of energy, putting you in a slump and in muscle deficit. Add a good vitamin and mineral formula each morning to put order and efficiency in your body chemistry.
RULE # 3 - With whatever effort it takes, feed yourself every 3 to 4 hours throughout the day - each meal consisting again of protein and carbohydrate. Any combination of the following is perfect: tuna/rice, lean meat/baked potato, cottage cheese and fruit, chicken/pasta, etc. (Vegetarians - take particular care in order to get plenty of protein in your diet.)
RULE # 4 - In simple English, to gain weight, eat more and eat more often. Be ready for solid bulk weight - lean muscle comes slowly but surely. To lose weight, eat less, still as often, consuming the majority of your calories early in the day.
RULE # 5 - I have always instinctively leaned toward a higher intake of protein over carbohydrate to build a lean body. Though contrary to popular opinion, many doctors and top bodybuilders I've conferred with agree. Emphasize protein.
RULE # 6 - Between meal snacking is okay if the snack is truly nutritious - no junk! Don't let them be a substitute for a meal or become a habit. Good snacks are fruits or vegetables, low fat muffins, protein energy bars, nonfat yogurt, whole wheat bagels, cottage cheese, etc.
RULE # 7 - Simple carbohydrates (sugar and honey) provide us with a quick pickup but let us down just a quickly. Excessive sugar plays havoc with our insulin metabolism and leads to fatigue and fat storage. Not good