Alright, first thing’s first - sits up on their own do very little! There are many many better exercises to do for abdominal/core strength and
conditioning than sit ups. Without cardio and working off that layer of fat on your stomach, you could do 3,000 sit ups a day for two months and you
will see very little to no difference. Unless you have flawless form, most people tend to use muscles in their hips whilst doing sit ups. They can
also put a lot of pressure on your discs in your back - no good long term!
Fasting is not very good, and certainly not sustainable. There’s nothing wrong with eating. Cut out processed foods. Cut out potatoes and other
starchy foods. Substitute white bread (very bad for you) with wholemeal and white rice with brown rice, but try to limit both. Eggs are high in
protein and fairly high in fat too. The average egg has around 5g of fat, but only about 1.5g of that is saturated. Most of the fat is in the yolk,
whilst most protein is in whites. If you want to lose weight as opposed to gaining then when you have a protein shake with egg separate the yolk and
whites and only put the egg white in. Give the yolk to your dog or something, they love eggs.
Ten minutes each time meaning? Meaning your work outs only last for ten minutes in total a day? Whilst being better than nothing, it’s no where near
enough to even make a dint in your fitness and weight loss goals - unless you have an incredibly strict diet, but then you won’t improve
cardiovascular system and all round general fitness and well being.
Eat around 6 small meals a day - portions about the size of your fist. Plenty of veggies and lean meat. Lots of fish too. Bake, steam and poach most
food - avoid frying. Limit fruits as they have a lot of fructose which is a natural sugar. 5 veggies and 2 fruits a day is a good guide. You don’t
need to avoid sugar like the plague, but just be mindful of food/drink sugar contents. One teaspoon is about 4.4 grams. A can of coke has around 40
grams of sugar... You wouldn’t put 10 teaspoons in your coffee, would you? If you have two sugars in your coffee, gradually over a few days begin to
reduce that. Just avoid soft drink and most “fruit” juices. Make your own in a blender with a bit of cold water and some ice. Sugar loaded drinks
are only okay if you’ve just played a hard 2 hour game of football or smashed yourself in the gym, then you may need a bit of lift - but chances are
you won’t work out hard enough to merit that, those sorts of energy expulsion levels are what pro athletes do. Sports drinks are the same. Stick
with water and plenty of it. If you really run yourself ragged get some Hydralyte and stock up on that.
I’d say increase your work outs to around the 90min mark. Warm yourself up with about ten minutes of cardio. Launch yourself into some weight
training for around a 60-70min and finish up with around 10min of cardio again. If you really want to drop the weight fast, cross train cardio (10min
on the bike, 10min on the rowing machine, 10min on the treadmill and so on) at varying intensity levels, otherwise known as interval training, for at
The best method of losing fat while toning and strengthening is to super set everything. Basically lift a weight on x for 12 reps, when you’re just
about at failure put the weight done and immediately pick up the next weight down and go again. Do as many as you like - 2, 3, 4 different weights
provided you go to failure on the last set. Testosterone levels increase when working large muscle groups with free weights - such as legs. It’s
basically like natural steroids.
Box jobs with very good footwear is also fantastic for explosive power in your legs, as well as toning.
edit on 29-1-2013 by BlindBastards because: (no reason given)
edit on 29-1-2013 by BlindBastards because: (no reason