13weekdiet2

What do u think about my exercise routines? is it productive enough or do i need to do more?

I'm 5'2 weight 120. I do 30mins running on the tredmill daily, 30 sets of bicycle situps, & 30 sets of tummy tuck. I don't really have a diet :/ but I excerise daily.. I want to replace my body fat with muscle weight instead. Is this a good start? Thanks.

http://www.slideshare.net/sshafii/<b

The treadmill is good, the ab work isn't.

This applies to most anyone wanting to Lose or Gain Weight. The Most Important Thing You Must Understand is you need to keep your program ENJOYABLE! If your brain or body find it too painful, no matter how strongly your mind is committed to working the program, eventually (usually less than 6 weeks) your brain will make you quit! It won't tolerate pain.. At the same time it's so very important that you allow your body and brain time to adjust to your new training. From tendons being stretched to complicated metabolic issues, to learning proper form, pace and routines your brain and body need 6 weeks to line up to begin reaching optimal performance.

Don't give much credit to the scale when first starting, it's normal to retain more fluids, it's your body's way of being ready for the next workout. Don't micro-manage your calories either. Sensible wholesome meals, the quality of the calories is more important than the quantity. Your diet should be ENJOYABLE too, and something you can develop and maintain as a habit.

Workout at your own pace, which in the beginning should be slower, focus more on how you move ( your form) as it's important to how your body will shape up and that you don't get injured. My number one choice for losing or gaining weight is weightlifting aka bodybuilding. If your a girl, don't worry that you'll get manly muscles, the average steriod-free female builds only a small amount of muscle each year. But that muscle is awesome! Because not only does it burn calories while your working and using them, and while they are repairing and replenishing themselves, but 24/ 7 they consume calories just to stay alive! Just try not to miss a single day of working out for the first 6 months without a real good reason, otherwise slacking off can become the habit. Other than taking your two scheduled days off per week. Rest is important, so get to bed at a decent time as well. Make sure you drink plenty of water everyday. Learn to drink water warm, so you can have it anytime/anywhere. Other than keeping it sensible and enjoyable, remember all the benefits you'll get from exercising and a decent diet. You'll sleep better, have better energy, breathing, moods, concentration, endurance, strength, self-confidence, and so much more. It's really the closest thing to magical powers each human has, so don't miss out! 45-60 minutes a day, 5 days a week is ideal, but by all means start with less if need be, again keeping it enjoyable is everything! One other piece of advice in this, and that's don't do situps! They don't work the muscle properly so growth is very doubtful, and they risk lower back and hernia injuries. If you must, which most ppl don't, do crunches. Most ppl don't need to worry about their abs, they are small muscles that do alot of work already, every time you move your upper body they work, as well as working during many of your other movements, so if your working your body they are getting theirs. The diet industry has hyped up abs so much, because they know most ppl will fail, because they are too painful and produce little to no results, which they hope will lead people to buying their junk products ( it's working, they've been doing it a long time) seeing your abs is a matter of having a low body fat percentage, even as a competitive Steroid-free Bodybuilder, I only do crunches starting a few weeks before a show, so I can flex my abs over and over with ease and to give them a little more definition, other than that, they're already built from my many years of training the rest of my body and the low body fat percentage I obtain for doing shows, is only for the show, I wouldn't consider it healthy to keep year round, and it would defiantly hinder any further muscle development. Remember the only thing your belly fat and abs have in common is location, other than that, they have nothing to do with one another, so don't burn yourself out working your abs,when it's your whole body that needs the workout and will produce the results you want.

Just start easy, give your body time to start providing you additional energy, keep learning more as you go, and before you know it, you'll have the body you've always wanted, with the loads of extra benefits I pointed out.

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