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Step-by-Step Diet & Work Out Plan

Author:pillow.com.cn   Time:2012-9-26 8:49:51

 

                                                 Step-by-Step Diet & Work Out Plan

Constructing a diet and workout plan can help you achieve your goals. By planning what you have to do each day, you can concentrate on changing your eating and exercise habits. It's these changes that happen every day that will help you achieve your goals.

    Diet

  1. Drink water before every meal and before and after every workout. Drinking water can help you feel more full so you eat less at your meals. And hydrating before and after your workouts is important because you sweat water when you work out and need to replenish it.

  2. Eat three meals and two small snacks per day. Meals should be based on vegetables and lean protein, such as egg whites, chicken breast and fish. Add small amounts of whole grain carbohydrates such as whole grain bread, rice and pasta. Snacks should also have a fruit or vegetable along with protein, but the portions should be smaller.

  3. Don't eat after dinner. Foods in the evening tend to be unhealthy snack foods, so avoiding this can help you stick to your diet plan.

  4. Avoid snack foods such as chips and chocolate, fast food and sweetened beverages such as soda and specialty coffee. Fast food is full of fat and salt, and has too many calories to be a part of a healthy diet. Sweetened beverages have a lot of sugar, which basically contributes calories to your diet with no nutritional value.

  5. Exercise

  6. Exercise every day. Aim for 30 minutes of cardiovascular activity, such as walking, jogging, cycling or swimming. Vary the activity to challenge your body in different ways and so you don't get bored with your workout.

  7. Weight train three times per week, allowing for one day of rest between each session. Work all of your muscle groups: arms, legs, shoulders, chest, back and abdominals.

  8. Add an activity you enjoy on a weekly basis. Try yoga or pilates to improve your strength and flexibility, or seasonal activities such as hiking, skiing or skating. This will help make physical activity part of your lifestyle.


编辑: SN-5
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