The Correct Diet Needed to Lose Weight

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Cut Back

If you truly want to lose weight, you need to study up and learn how many calories you need throughout the day. Chances are you’re eating too much calories during the day without enough exercise. In order to lose the weight you want, you’re going to have to eat less and more healthy, and starting working out at least 5 days a week. Check out my post on what workout you should use in conjunction with the correct diet.

original_food_pyramidHealthy Eating

This part is crucial. No more fast food, no more cake for dinner, no more high fat foods. This is where your food pyramid really comes in handy. It’s amazing the power of vegetables and fruit actually do have on weight loss. Those are always great snakes (one of my favorites, ants on a log – cut up celery sticks with peanut butter and raisins). Try and create your own eating plan that follows the food pyramid and your calorie intake explained below.

Calorie Intake

It’s really important to start watching how many calories you eat throughout the day. I’m not saying you have to be one of those calorie counters carrying the notebook, calculator, and huge chart with you everywhere you go, but just be aware of how many calories you eat each meal. Say your calorie calculator suggests you intake 2000 calories a day, then breakdown your day and set limits for each meal like so:

  • Breakfast: 500 calories
  • Lunch: a healthy protein shake: 250 calories
  • Small meal: 250 calories
  • Dinner: 500 calories
  • small snack before bed: 150 calories
  • small healthy veggie or fruit snacks throughout the day to hold you over until the next meal: total of 350 calories

Your main goal is to just be aware of how many calories you eat during each meal and throughout the day. You won’t see results if you don’t make the mental commitment to change.

Hope this helps, and best of luck! Stay motivated – stay healthy – finish fitness, the right way!

The Skinny Man’s Diet to pack on mass

Start Eating!

If you’re a skinny person and are trying to gain weight and muscle, the number one thing you should be focusing on is eating, eating some more, and then once you’re done eating, eat some more! I cannot stress that enough. Don’t get me wrong, the workout is important as well, but if you’re working out more calories than you’re taking in, you aren’t going to achieve the results you want. I suggest setting an alarm on your phone to remind yourself to eat every 2 hours. Even if all you can eat is a little snack after 2 hours, still eat it. You want to try and eat as much as you can throughout the day.

ImageEat Healthy

As well as eating as much as possible throughout the day, you want to make sure what you’re actually eating is healthy. If you’re consuming fast food and/or junk food all day, it is not going to do anything. With your fast metabolism, those types of foods are going to go through you so fast and have no effective results to what you’re trying to do. When buying food at the grocery store, you’ll want to be looking for a few things.

  1. High protein
  2. High carbohydrates
  3. Low sodium
  4. Low sugar

Try and buy only foods that match those descriptions, and bon appetit!

Make an Eating plan, and make it a habit

I understand everyone’s schedule is different, so trying to put up an actual plan to follow for everyone throughout the day won’t work. So I’m going to put up more of a suggestion, and you plan around it accordingly to your own schedule.

  • 7am: big breakfast – make sure you get both protein and carbs here
  • 8am: small snack – maybe some veggies or fruit for some extra carbs
  • 10am: small meal – maybe a sandwich with some apples slices dipped in peanut butter
  • 12pm: big lunch – if you can, try eating a lot of protein for this meal like some salmon or lean meat
  • 2pm: small snack – even a slice of bread with some peanut butter on it, just try and put something down
  • 4pm: small snack – a cup of assorted nuts
  • 6pm: big dinner – try and carb load here for this meal, like a lot of spaghetti with chicken breasts
  • 8pm: small snack – veggies and fruit
  • 10pm: small meal – lean pocket or chicken pot pie
  • if you happen to wake up for a midnight snack – glass of milk with some peanuts or a PP&J sandwich

Remember to drink a lot of water to help your digestive system with all this new food intake. Just remember to be constantly eating throughout the day!

Workout plan for the skinny guys trying to pack on mass

skinnyFirst off, if you’re skinny trying to pack on weight, the most important thing for you is to eat, eat, and eat some more. Check out my post on the Skinny Man’s Diet for a diet plan to use with this workout.

Your goal here is to use heavy sets with low reps to build muscle fast.

This workout is going to be tough, so make sure you are plenty hydrated and stretched before starting off with this.

Monday – Chest and Arms

  • 3 sets of 8 reps – chest press (if you don’t have a spotter, use the dumbbell chest press instead)
  • 3 sets of 6 reps – military chest press (again, use dumbbells if you don’t have a spotter)
  • 4 sets of 8 reps – dumbbell flyes
  • 3 sets of 8 reps – forward shoulder raise
  • 3 sets of 10 reps – side shoulder raise
  • 3 sets of 10 reps – dips
  • 3 sets of 8 reps – tricep extensions
  • 2 sets of 10 reps – bicep curls
  • 2 sets of 10 reps – hammer curls
  • 2 sets of 10 reps – cross body curls
  • 2 sets of how ever many you can do at this point – pushups

Tuesday – Legs

  • 3 sets of 10 reps – squats
  • 4 sets of 12 reps – leg press
  • 3 sets of 8 reps each leg – split squats
  • 3 sets of 10 lighter reps – quad extensions
  • 3 sets of 10 lighter reps – hamstring curls
  • 4 sets of 1 minutes – wall sits (hurdler stretch after each set)
  • 3 sets of 10 reps – machine calf raises
  • 3 sets of 10 reps – sitting calf raises

Wednesday – Rest

  • hopefully you’re really sore today, so take the day to rest up and drink plenty of water (at least a gallon).
  • stretch out today and take a hot shower to sooth your muscles

Thursday – Back and abs

  • 3 sets of 10 reps – back extension
  • 3 sets of 8 reps – deadlift
  • 4 sets of 8 reps – lateral pull down
  • 4 sets of 8 reps – seated rows
  • 2 sets of however much you can do – pullups
  • 2 sets of however much you can do – hanging leg lifts
  • 3 sets of 10 reps – ab crunch machine
  • 2 sets of 20 reps – bicycle crunch
  • 2 sets of 20 reps – full body crunch
  • 2 sets of 20 reps – medicine ball twist

Friday – Chest and arms

  • 5 sets of 6 reps – chest press
  • 4 sets 8 reps – dumbbell flyes
  • 3 sets of 10 reps – cable cross over
  • 3 sets of 8 reps – decline bench press
  • 3 sets of 8 reps – tricep extension
  • 2 sets of 15 reps – dumbbell shrugs
  • 4 sets of 8 reps – alternate forward/side shoulder raise
  • 3 sets of 8 reps – reverse barbell curls
  • 2 sets of 10 reps – cross body curls
  • 2 sets of 10 reps – inclined curls
  • 2 sets of 10 reps – EZ bar curls
  • 2 sets of however many you can do at this point – pushups

Saturday – Legs

  • 3 sets of 10 reps – squats
  • 4 sets of 12 reps – leg press
  • 3 sets of 8 reps each leg – split squats
  • 3 sets of 10 lighter reps – quad extensions
  • 3 sets of 10 lighter reps – hamstring curls
  • 4 sets of 1 minutes – wall sits (hurdler stretch after each set)
  • 3 sets of 10 reps – machine calf raises
  • 3 sets of 10 reps – sitting calf raises

Sunday – Rest

Workout plan to lose weight

Couch PotatoBigger people trying to lose bigger weight

For the bigger set people, cardio is going to be your most important task. Whether it’s running, biking, elliptical, stair steps, etc., you will want to get some sort of cardio training in every single workout day. Here is an ideal weekly workout plan to follow, I like to write my workout plan on a little notepad and bring it to the gym with me so I remember everything I have to do. Make sure you start out small (low weight) and work your way up to higher weights. You don’t want to pull anything or get injured. (don’t forget it’s not all about the workout, you need a strict diet plan if you want to see results! check out the Diet Plan page for more info)

Stretch before and after every workout for at least 10-15 minutes

Monday – Cardio

  • 15 minutes on the treadmill at a medium pace
  • 15 minutes on the treadmill at a higher pace
  • 15 minutes on the stair step machine (if your gym doesn’t have stair steps, elliptical will work fine too)
  • 15 minutes on the stationary bike
  • 15 minutes on the stair step machine

It might sound like a lot at first, but the more you do it the easier it will become. You just need motivation, and water!

Tuesday – Legs

  • 15 minutes on the stationary bike
  • 3 sets of 10 reps – squat jumps
  • 3 sets of 15 reps – burpees
  • 3 sets of 10 reps each leg – split squats
  • 3 sets of 8 reps – hamstring curls
  • 3 sets of 12 reps – leg press
  • 3 sets of 15 reps – calf raise machine
  • 30 minutes of running (preferably outside, but treadmill will work too)

Wednesday – Arms

  • 15 minutes on the elliptical
  • 4 sets of 8 reps – bench press (if you don’t have a spotter, do a dumbbell bench instead)
  • 4 sets of 8 reps – dumbbell flyes
  • 4 sets of 8 reps – standing shoulder raises
  • 4 sets of 15 reps – bicep curls
  • 4 sets of 15 reps – reverse curls
  • 2 sets of how ever many you can do – pull ups (if you can’t lift yourself up just yet, use the assisted pull up machine)
  • 2 sets of how ever many you can do – push ups
  • 15 minutes on the elliptical

Thursday – Rest day

  • Use this day to take a break (PHEW!)
  • make sure you still keep up with your diet though
  • stretching today wouldn’t be a bad idea also, as you are probably really sore

Friday – Cardio and Abs

  • 20 minutes on the stationary bike
  • 20 reps – bicycle crunch
  • 20 reps – medicine ball twist
  • 20 reps – full body crunch
  • 20 minutes of treadmill
  • 3 sets of 10 reps – ab crunch machine
  • 2 sets of how ever much you can do – hanging leg lifts
  • 20 minutes on the elliptical

Saturday – Cardio

  • 30 minutes on the treadmill
  • 3 sets of 15 reps – burpees
  • 3 sets of 15 reps – star jumps
  • 3 sets of 15 reps – jump squats
  • 3 sets of 30 reps – mountain climbers
  • 15 minutes on the stair step machine
  • 20 minutes on the elliptical

Sunday – Rest day