Ok I know that this has probably been discussed a million times already, but what is the best way to lose weight around the stomach and waist. I'm not really fat, but I have a lot more fat than I would like around my waist, especially my love handles! I hate them! and I would like to get rid of what look like the beginning of man boobs if I get bigger one day, which I want to prevent! What would you guys suggest? I'm 18 and in college by the way, so I wanna get in shape to look good for the ladies and be more confident around my all-men's dorm.
Hey Young:
Read your post and figured I'd try to give you some of the tips that have worked for me.
This is just some of my routine. Remember before starting to check with your doctor to make sure he /she gives you the OK and start light/slow and GRADUALLY increase the weights and intensity of your routine.
Once you get the approval to begin an exercise program, you can train 3-5 days a week.
To help with reducing bodyfat, you'll want to incorporate some good cardio exercises into your training. You can go swimming, bicycling or even 20 minutes of jump roping twice weekly will help kick up your metabolism and help burn excess fat.
For weight training, your sessions should be short - anywhere between 30-60 minutes.
It is best to train each body part once a week.
You can benefit the most by using compound exercises--exercises which involve more than one muscle such as:
Bench Press
Squats
Shoulder press
Rows
Deadlifts
If you increase the volume, then it's best to keep the intensity lower. Volume and intensity are inversely related. So just the opposite is true-if the volume is low, then keep the intensity high.
Keep sets at around 5-8 per body part and they should be
based on what body part you are working. For the larger muscle groups (legs, back, chest) you can be in the upper set range and for the smaller muscle groups (shoulders, arms) you should be in the lower set range.
The reps can be anywhere between 8-15.
Here are some sample workout routines (order of days can vary):
Day 1: Chest/Triceps
Day 2: Legs/Shoulders
Day 3: Back/Biceps
Day 1: Chest/Biceps
Day 2: Leg/Shoulders
Day 3: Back/Triceps
Day 1: Chest
Day 2: Back
Day 3: Legs
Day 4: Shoulders/Arms
Day 1: Chest
Day 2: Back/Shoulders
Day 3: Legs
Day 4: Arms
Day 1: Chest
Day 2: Back
Day 3: Legs
Day 4: Shoulders
Day 5: Arms
Day 1: Chest
Day 2: Quads/Calves
Day 3: Back
Day 4: Hams/Shoulders
Day 5: Arms
Below is a list of foods that are great for weight trainersor anyone actually:
Proteins:
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (Salmon, Sea Bass, Halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Protein Powder
Egg Whites or Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Stir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% Lean Ground Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
Complex Carbs
Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (Pinto, Black, Kidney)
Oat Bran Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Pasta
Rice (White, Jasmine, Basmati, Arborio, Wild)
Potatoes (Red, Baking, New)
Fibrous Carbs:
Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
Spinach
Brussels Sprouts
Cauliflower
Celery
Other Produce & Fruits:
Cucumber Green or Red Pepper
Onions
Garlic
Tomatoes
Zucchini
Fruit (if acceptable on diet): Bananas, Apples, Grapefruit, Peaches, Strawberries, Blueberries, Raspberries
Lemons or Limes
Healthy Fats
Natural Style Peanut Butter or Almond Butter,
Olive Oil, Safflower Oil, Almond Oil, Flaxseed Oil, Nuts, (Peanuts, Almonds, Walnuts)
Olive, Canola and Peanut - Monounsaturated Oils
Safflower, Sunflower, Corn, Soybean and Cottonseed - Polyunsaturated Oils
Leafy Veggies, Seeds, Nuts, Grains - Omega-6
Veggie Oils (Safflower, Sunflower, Corn, Soybean, and Cottonseed), and poultry fat - Omega-6
Oils (Canola, Flaxseed, Soybean, Walnut, Wheat Germ; Canola or Soybean oil) - Omega-3
Nuts and Seeds (Butternuts, Flaxseeds, Walnuts, Soybeans) - Omega-3
Fatty Coldwater Fish (Mackerel, Salmon, Bluefish, Mullet, Sablefish) - EPA and DHA
More Fish (Menhaden, Anchovy, Herring, Lake Trout, Sardines and Tuna) - EPA and DHA
Speaking about diet, cooking is about as interesting as watching wet cement or paint dry for me also. But my wife isn't always around to cook for me, so I've had to venture into the kitchen or starve.
What you want to do to help yourself--clean out the junk--all the processed stuff needs to be tossed. Next, don't ever go food shopping on an empty stomach. You end up buying junk on impulse because of hunger.
Next step--remember what Mom always told you--no besides that. Eat your veggies. Get lots of color--reds--tomatoes and peppers, greens, broccolli, spinach, green beans, etc.
If you want bread, go for whole wheat--the complex carbs. They take longer to digest, have lower glycemic rates and keep you fuller longer. Get some oatmeal. The kind that "Cooks in One Minute". Far better that the processed instant kind. Try some brown rice instead of potatoes. Not as many carbs and healthier.
When buying meat, the leaner the better. Go for skinnless chicken and turkey. Incorporate fish into your meal plans. If you need a steak--I know I do--get the leanest cut possible.
Now as for actually cooking, this has worked for me. Make some meals ahead of time and stick them in the freezer. Take out what you want when you leave for work in the morning and then microwave it when you get home.
Again, these are just a few ideas and I hope they help. Feel free to PM me if you have any other questions. As always, thanks for the post and take care.