by elite marksman » Mon Mar 26, 2007 7:07 pm
Alonso, according to the experts, that is about the fastest you should lose weight. Most of the experts say 1-2 lbs (.5-1kg) per week should be the most you lose, if looking to lose weight.
To be healthier, you should also eat at least 3 meals per day, preferably 4-5 with smaller quantities instead of 2-3 with larger (or 1 1/2 like I do).
NOTE: the above comes from my memory of what a nutritionist told us in my health class.
My diet, if you can call it that, is 1/2 a pot of coffee in the morning. No food for breakfast, no lunch, a sandwich when I get home from school, very large dinner about 3 hours later. The only reason I can get away with it is that I've been doing it for 5 years now. I don't get up early enough to eat a proper breakfast and I dropped lunch for another class at school.
My exercise plan is ~ 60-120 min of various cardio exercise per day (running, biking, ect.)
~30 min of freeweights per day, mostly concentrating on my arms (standard curl, military press/french curl).
~30 min of leg training per day (squats, with 200lb wieght and calf lifts, with 75lb weight)
20 + 5 pushups before I go to bed, adding 5 per week to 62 (max score for pushups for AFROTC)
10 + 3 sit-ups after pushups, adding 3 per week to 55 (max scor for sit-ups for AFROTC)
very slow two-handed curls with a 12lb weight and holding in max strain position for 120s, decreasing by 5s per curl to 0 after sit-ups.
Goals:
By April 1 2008:
Meet or exceed max score for AFROTC fitness exam
Strengthen and define upper arms and chest.
Lifetime:
Reduce fat, increase muscle and maintain.
Been on this for a month, and its going fairly well. My endurance is up, I can run about 5 minutes longer than I could before, and my weight dropped for the first week and a half, about 2 lbs, then started rising. I'm up about 2 lbs from my starting weight, and the freeweights and leg lifts are becoming much easier.
I don't want the more defined upper body purely for cosmetic reasons, it will also assist me in umpiring. I'm not tall (5'8") or big (140lbs), and am young (17), so when I umpire little league games, where the coaches are twice my age or more, they harass me because they think they can get away with it. I believe that by leaning up a bit and getting much more defined and stronger muscles, upper body especially, it would help be in becoming more intimidating and thus avoiding some of the gripe I get from the coaches.
Last edited by
elite marksman on Mon Mar 26, 2007 7:08 pm, edited 1 time in total.
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