ShapeFit.com

[Stacey01]

I would like to be slim all over my waist, hips thighs and bum what do I do what should I eat and what exercise should I do

[Boss Man]

Okay I'm going to conduct my reply to you publicly, as I don't really think I can give a definite, clear cut response to your question privately, like you wanted.

You say you're 16, and you are 8st 6, looking to drop to 8st, so that's 118lb's down to 112.

Firstly, it's debatable if you need to lose weight anyway, although getting down to 8st, wouldn't be something bad for you, I think it's something you could do without being negative to your health.

I am only going to be brief about things here, and give general not specific advice.

Training.

Weights

Start a basic weights programme, which consists of you working every muscle group, with 1 exercise, each exercise done twice.

This works the whole body, and should be done 3 times a week, to get the muscles used to weights.

The weights should have a day between them, so you're not doing sessions on back to back days.

This happens for 4-6 weeks.

A Gym should get you started on something like this.


Cardio

You do Cardio on the days when you're not doing weights. You could start simple with basic Cardio, that lasts for 30 minutes, but isn't too hard, as the Heart and Lungs need to adjust too, so don't go nuts, and work up, week by week a little more, so slow gradual improvement is achieved, without doing too much too soon.


Diet.

Eat 6 meals about 2.5 hours apart.

Try to aim for about 1,800 calories a day. DON'T be tempted to do things like 800 a day, or 1,200 a day. That is counterproductive, and low calorie intake is often not beneficial, and can sometimes have the opposite effect.

These are the sort of foods you should be using in your diet. You don't have to have all of them, but these are pretty much what you should limit yourself to.

Protein

Lean Meat, Poultry and Fish, Low Fat / Non-Fat Dairy, Complimentary Proteins like Beans and other Legumes, Peas and Rice.

Carbohydrates

Beans and other Legumes, Rice, Cereals, Vegetables, Fruit, sometimes Pasta, Wheatbread.

Fats

Omega Fats, Nuts, Seeds, Almonds, healthy Oils like Cod Liver Oil, Olive Oil etc etc.

Water, about 4-6 glasses a day.

That's all I'm going to say for now.

[Stacey01]

ok thank you will you be able to tell me what 95 Ibs and 97 Ibs is in stones please xx

[katiesuarez]

One stone is equal to 14lbs or 6.4 kg. So 95 lbs would be 6.785714 stones.

[Boss Man]

95 lb's is 6st 11. 97 lb's 6st 13.

[Stacey01]

thats more help thank you will i put on weight if i eat after 8 o'clock

[Boss Man]

Depends what you eat. If you ate something like some sliced Turkey, and a Banana as an example, probably not, but if you ate something like a Big Mac and Fries, then you probably would.

[Stacey01]

is what ive eaten 2day ok i woke up and had a handful of grapes and glass of water about 10 mins later had a bowl of porridge, at 1.30 had roast dinner with glass of orange juice then about 1 hour later had a banana and glass of water. At 5 I had a turkey sandwich in brown bread with a light honey mustard sauce a little drop of it and had a low cal yogurt with that and another glass of water is this ok xx

[Boss Man]

The Oats in the Porridge have low Protein, and the Milk on it a bit more, but I'd still think you could have a bit more Protein. Say perhaps scramble 4 Egg whites and a Yolk, to top it up.

Roast Dinner sounds fine providing you had some vegetables with it. Orange Juice alone wouldn't be adequate Carbs.

Not sure why you ate the Banana, about an hour later. You might have been better having it with your Roast Dinner for afters.

Turkey Sandwhich and Yoghurt seems fine.

I would however have something about 8:00PM, as that's when most of the nutrients in your Dinner would run out, and you're potentially then having nothing to eat for 12 hours.

That burns muscle for energy, (Catabolism), which is not good for the Metabolism. You get it when you sleep, which is the only time you should get it. Other than that, pretty much from Breakfast, to nearly sleep time, your Metabolism should be processing calories, so muscle is not sacrificed too much, and Metabolism is not affected too much either.

Plus the extra meal would give you more calories, which at this moment in time, I'd say you could benefit from, as you might be undereating a little bit.

[ruthea_galinato]

what would you say about drinking 2% reduced milk 2 cups a day?

[Boss Man]

Skimmed or Semi-skimmed milk is perfectly fine. A couple of cups is good for your Calicum intake, and Vit D, so you're not going to have a problem with 2 cups a day.

[SarahPT]

[Terca]

Uuu great post! I just started my workout today and I want to make sure i'm eating right, that way I dont feel self-conscious about having meat and stuff. I love food so tasty and delicious

[DianaB]

Hey Terca
Great to hear you started working out today, super positive step to take!
diana