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What kind of diet should I follow to acheive this look-longer and leaner?
I am a female that weighs 155 lbs., down from 172. In high school I weighed 132, but still had patches of major muscle, like calves that wouldn’t budge, but also patches of major fat, like hips, thighs, and stomach, very stocky. I was very active in tennis, ballet, and did some cardio. Recently, I pretty much been following a more protein than carbs diet, doing 3 weight training sessions, 6 cardio sessions, a dance, Pilates, or yoga class occasionally to get off the weight I did. However, this guy I work with that runs at least 20 minutes a day and eats nothing but carbs…his lunch is like pasta, a bagel, frozen yogurt and a cookie! But his body is exactly what I’d like to achieve, long and lean and not overly muscular. He was pretty thin to begin with. Should I eat carbs and just do cardio? I’d like to loose some of the muscle I have as well as more fat. I don’t see my trainer for another week and a half, so I’d like to get some ideas before that. Thanks a lot.
First off, congrats on losing 17lbs.
Now, how tall are you? You’re never going to look long and lean if you’re 5′1″ and weight more than 100ish pounds.
Your guy friend is lucky and has a fast metabolism.
There’s also three basic body types that we humans can be:
Mesomorph
Ectomorph
Endomorph
Most people are a mix of two of them.
Changing your body is a good 85% diet (15% working out).
If you’re not eating exactly like this, change to it tomorrow. If your trainer says “that not right” he’s milking you.
The first things you want to eliminate from what you eat are: sugar, fried foods, and white flour. You want to eat as natural and unprocessed food as possible.
Sugar, anything with it is bad. From Coco-Crispies cereal, nearly all sodas, to a small bag a M&M’s. All turn into body fat fairly quickly.
Fried foods. Chips, french fries, etc. All have very high levels of calories and fats. Cut out mayonaisse and butter while you’re at it.
White flour. White breads, spahgetti, Ramen noodles, most cereals, tortillas (corn & flour).
You’re going to want to eat 6-8 small meals/snacks in a day. That may seem like a lot of eating, but look at it this way. Say your lost in the woods and you need to make a fire that will last all night. Will the fire last longer throwing all the wood you’ve collected into the fire once or twice during the night, or if you toss a couple of logs in once every 45 minutes-hour?
Your body is pretty similar. You need to feed it a little bit every 2-3 hours to keep it burning fat. The longer you go in between meals, the more likely your body is going to store what you eat as fat. This is because your body doesn’t realize that there is food everywhere in the world we live in. It still thinks your a cave-man. And cave-men didn’t get to eat very often. Sometimes once every 3-5 days…starving. So our body is designed to store what we eat as fat, because fat has the most energy (calories) per pound. So, if you sleep all night, then skip breakfast and don’t eat until lunch at say 11:30am…you probably haven’t ate anything in 12+ hours. So, your body thinks your starving, that there is no food to eat. Then you eat a nice, greasy, calorie-loaded slice of pizza. Your body will then store most of it as fat because it thinks there is a food shortage.
Aim for 200 calories at each meal/snack.
Also try to eat 20 grams of protein at each meal. And of course, your going to want to keep even healthy carbs to a minimum (less than 80 grams a day, 10-15 per meal).
IF you really want to get shredded quick, cut all the carbs out of this diet.
The healthiest carbs are:
Yams
Oatmeal (no sugar)
Sweet Potatoes
Brown Rice
OK carbs are:
Whole-grain bread/buns/tortillas (whole-grain should be the first thing on the ingredients list)
Fruits (If you can, cut them out. If you can’t, eat them in the morning).
Aside from the carbs listed above, your meals should consist of:
Chicken breast
Turkey breast
Tuna
Salmon
Egg whites
Almonds
Low-fat cheese (cottage, string cheese)
Lots of vegtables
Lots of water
You need to drink 1 gallon (128oz)minimum per day. Water is what carries the toxins and fat you burn off out of your body through your urine. It also helps keep you feeling full and does wonders for your skin. If your urine isn’t clear like water, drink more.
Also, take a multi-vitamin (like Centrum).
Bodybuilders and fitness models basically eat this way. Not only is it low calorie, low carb, high in protein and natural…it controls your blood/sugar levels and how your body uses the food based on the glycemic index.
Also, ONCE a week have a “cheat meal”. I’m talking a couple slices of pizza, burgers, tacos…whatever. Just keep it under 1,000 calories. The food will taste better than it ever has. This will give your mind a break and your body by sort of resetting your metabolism so you don’t plateau.
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