| Need a well-balanced diet to go along with my exercise routine. |
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NoSuprise
New Member
| Joined: | 2 September 2009 |
| Location: | Indiana USA |
| Posts: | 1 |
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Posted: 3 September 2009 02:04 am |
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Hello, I'm a little new to this whole "exercise" and diet thing... Starting next week I'm going on a diet and starting an exercise routine. Below is the routine I'm going to use; please let me know what I need to change or work on.
Daily Exercise Routine: (Mon. Wens. Fri. Sat.)
1. Stretch for 5 minutes after awakening.
2. Bench-press 40 lbs 25 times before school.
3. Short 15-20 minute walk after school. (could be substituted by walking home from school.)
4. Hit the bench again in the evening 50 times at 40 lbs.
5. 10 push-ups, 10 sit-ups, and 10 jumping jacks. (will be increased every week by 5.)
6. Stretch again before going to bed.
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Okay, I think I have the exercise part down, but I need a well-balanced diet.
I'm 17, 330 lbs (+/- 20 lbs.), I attend school from 8 A.M. - 3 P.M. I don't usually have time to eat breakfast in the morning, nor do I eat lunch at school (I know, I know.. It's not healthy to skip meals.) If somebody could please help me out by giving me some helpful exercise and diet information, it'd be greatly appreciated.
Also, I have a few questions if anybody would be kind enough to answer them.
1. How long would it take to lose around 100 lbs if I do this routine on the designated days and maintain a healthy diet?
2. How bad does smoking affect me at my weight and age?
3. Roughly how many calories could I burn daily using the exercise routine above?
4. Is it okay to drink nothing but water?
5. Are there any diet pills out there I can use to help increase my weight-loss?
6. What are the best weight-loss tools out there? Ex. Calorie Trackers, Weight Machines, BMI Calculators, etc...
Thanks for your time,
Chris. 
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Robert
New Member
| Joined: | 2 September 2009 |
| Location: | |
| Posts: | 10 |
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Posted: 3 September 2009 02:32 pm |
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Chris,
You're exercise program could use a little adjustment. You seem to be putting a lot of work in your chest, and not getting enough time to rest & heal between workouts. I recommend at least two days between workouts for any body part; three days is better. You may want to look at some simple exercises for your legs.
Smoking is very bad, especially if you want to improve your cardio.
If you keep your calories down (I'm on 1800 per day) then you can plan on about 2 to 2.5 pounds per week. Any more then that is not healthy.
Water is the best thing to drink, but you may want to consider non fat milk in your diet.
I don't recommend diet pills. Don't think diet; think change of life style. Focus on getting your diet under control, ensuring your getting a balanced diet. You should be able to increase your daily calorie count after you reach your goal weight, but you're still going to have to maintain a healthy diet to maintain your loss, or rist gaining it back. So avoid diet pills and fad diets.
The best weight loss tools are the ones that you're going to continue using. Find something you like and stick with it. I used stairmaster for my cardio, count my calories, and do regular weight training to increase my strength and burn more calories, but that's what works for me. I don't use BMI because it's inaccurate for someone with an athletic physique.
Good luck!
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Nir
Senior Administrator
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Posted: 3 September 2009 10:46 pm |
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Tools: if you're looking for calories burnt with specific activities, use the Activity Calculator (on this website). If you're looking to count calories online you can use LiveStrong, FitDay etc. I use physicsdiet.com to track my weight and produce graphs (does BMI graphs too). I use the BMR/RMR calculator on this website to estimate maintenance calories.
bench press is an exercise for the Chest which also recruits Triceps and Deltoids. Your main muscle groups are: legs (quads, hamstrings) chest back triceps biceps deltoids abs. So your program has nothing for legs, back or biceps (and as Robert says, where are your rest days for the Chest?) what you primarily need is to spend more time just burning calories (i.e. cardio)
Difficult to give advise on diet as I don't know what your starting point is, a good start here: Why Healthy Food Makes You Slim
And make sure you check out the rest of the tutorial
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