Lizzie asks…
Diet/Exercise plan for the Military?
Well, it’s not often that I subject my self to the “advice” of the “people” on the internet but yahoo answers doesn’t seem to be full of annoying trolls like other places so here goes.
I’m a senior in high school, and I plan on enlisting in the Marine Corps or the Army after graduation.
I’m 5’11″ and weigh 218.
I know I have to drop some poundage in order for Basic Training to not be a nightmare, and for me to be a successful soldier/marine.
Can anyone recommend a diet / exercise plan for me? I just haven’t found something that works for me yet.
admin answers:
1, diet :
Stop eating or limit :
Soda
Fast food
TV dinners
Prepackaged foods
Snack foods
IE: eat regular meals, with plenty of veggies.
2. Exercise program
Start running, build up to 3 mile runs, 3 days per week
Start doing 3 miles immediantly, if you cannot run the entire 3 miles, then walk part of it.
Start doing push ups, sit ups and pull ups
Do 3 sets, 3 days per week
IE:
3 sets of 50 push ups
3 sets of 50 sit ups
3 sets of 10 pull ups
If you cannot do those numbers, then do what you can
3. If you have access to a gym or weights, then start a general weight lifting program, focusing on the large muscle groups.
IE:
Military press
Curls
Tricep press
Squats
Lunges
Lat pull downs or bent over rows
Bench press
You can google the exercises if you do not know how to do them.
You can do all the above at a gym or with dumbbells, you can even use two gallon milk jugs filled with water if you have to.
Again, two or three sets of each, 3 days per week
NOTE: if you have not been running, then the 2nd week of running, do NOT run at all, take the week off to let your body adjust, that will prevent shin splints from forming.
Robert asks…
Whats a good diet/exercise for a 15 year old to lose weight?
I’m 5’7 and a half, i’m a girl, and weigh 158. But i am not “fat”, i am in a lot of sports so i’m really toned. I can squeeze into a size 2 jeans, but normally wear 4 or 6. Ever since last year i’ve been in a lot of sports. I was on a senior and junior high basketball team, where we one the AAAA provincials, so we worked out ALOT. I was also in figure skating and on the cross country team. But now that its summer all i do is run 4-5k every day, or go for a bike ride, and i go rowing “crew” for 40-50 minutes every day.
I always eat 1500 calories, but sometimes i eat chips with my friends because thats all they eat because they’re skinny and it doesn’t affect them 
. I had a eating disorder like 2 years ago, which made me a picky eater. But i do like whole grain nutella sandwiches :p
What would be a good diet, and exercise rountine so that i could AT LEAST lose 10 lbs! i don’t care how long, i just want to lose the weight and keep it off 
admin answers:
By the amount of exercise you do, pretty sure you can eat anything!
Just eat healthy, dont limit the amount of food you eat or it will affect your sport.
Xoxo
Thomas asks…
I want my old body back after years of improper diet and exercise.. Any Suggestions?
I am a 22 year old college senior who desperately needs your help! In high school I was in great shape due to proper exercise (sports) and diet (moms home cooked meals). After 4 years of college my body has gone through wear and tear due to alcohol, fast food, and virtually no exercise. I am going on winter break to my country home in West Va. to get away from all distractions and more importantly, to get back in shape. I have 25 days to train in an attempt to my old body back. I plan on working out all day every day but I need to know what exercise and diet planworks best…. cardio- vascular, muscle training, proper eating etc. Keep in mind I am 6’4 and 215 pounds. I want to lose weight and gain muscle. I also need a efficient diet plan. What should I eat, when should I eat, when should I exercise, what exercises work best, how long should I exercise for, etc. etc. Thanks for your help!
admin answers:
Well youre a guy so it should be easy.
10 min bike
stretch
strength train (every other day)
30 min cardio (cross trainer/run)
stretch
On the days you dont lift, do 1 hour of cardio
10 min bike
stretch
1 hour cardio
eat 6 mini meals a day.
First two: fruit
second two: carbs
last two: protein
you should lose about 10- 15 pounds in 30 days.
James asks…
I need help with a good complete reducing/senior diet (UK)?
Help please with a good complete diet (UK) for a drastically overweight dog?
My sister (yes, truly!) has a mutt who she rescued from the RSPCA some years ago – she reportedly has Jack Russell, Springer and ? in her background. She’s had her for 3 years, having rescued her at 15 months (after having previously been in 3 different homes). She’s done well with her BUT she is now huge. And I do mean huge. I’ve tried to get her to feed her properly, but every time I go over there, the b itch (spayed obviously) is bigger. She is now puffing and panting, poor thing and I’m seriously worried that she’s not going to have her for very much longer unless she gets to grips with this diet/exercise thing. It was a totally wrong homing on the part of the RSPCA as both my sister and hubby are not able to give her the exercise she should be getting, although they do have a huge garden.
I was so upset when I last saw her that I have to get my sister to sort her out, before the worst happens.
So people, can you recommend a good quality reducing/senior/whatever it takes diet for this girl who is currently being fed Arden Grange? My sister says the only treat she’s getting is a pigs ear, every day (yoiks), although personally I don’t believe that’s all she’s getting.
Strangely enough, although we knew where she’d come from (town) when she was rescued, I’ve actually met a litter brother, in this town! I saw him a while back and thought he looked like my sister’s b itch and asked the guy about him. Turns out he was my sister’s b itch’s first owner (after coming from her breeder) but he couldn’t cope with her and passed her on…..
Any advice you can give would be appreciated – ta.
Apologies for the ***** – I had problems posting this q.
Ava – Whilst I appreciate you taking the time, and all that, I just wanted the name of a ‘tried and tested’ reducing diet. I know now about being on the receiving end of ‘judgemental’ lol. Do you seriously think this dog, who has already had 3 homes, needs another? She’s a happy, well adjusted dog (which is more than can be said of how she was when rescued!) but just a tad FAT, which needs sorting out!
Also – as explained at the outset, she isn’t MY dog – she belongs to my sister. If I had her with my lot for an extended period of time, I’d pretty soon lick her into shape – and I’m considering this as the next step!!
admin answers:
Ok first of all it sounds like you need to totally clear the house of any dog treats! There is currently a new food on the market called Symply. It has been made by the makers of Nutro who pulled out of the uk last year. It is a light/senior diet so caters for both ranges. It has the reduced calorie levels in it and added chondroitin and glucosamine in it which benefits the jointd in older dogs but may also benefir your sisters dog due to the excess weight on the joints.
Also rather than just putting the food down in a bowl try and see if you can get your sister to put the food into some kind of a treat ball, something like a kong would work well. Even though the dog is not getting much exercise, making it a bit harder to get his meals out will mean he is getting some kind of exercise rather than just standing over a bowl. If possible make sure your sister and her partner do any walks after the dog has been fed and not before.
Hope this helps!
George asks…
Diet and Exercise Plan For a 280 Pound Teen?
ok, I am just going to come out and say it. I am a 5 foot 11 inch 16 year old female, and I weight 280 pounds. I am so tired of my health problems, so now I want to make a change! I’ve searched, but It seems there isn’t a single free weight loss program intended just for teens anywhere on the internet! I mean, I think that is just wrong! Not all teens are anorexic!
I have been quite big since I was a baby, and I never really cared what I looked like until middle school. Then, I started to notice how slim, fit and beautiful all the other teenage girls were. When I looked down, I noticed that I was at least twice the size of them, my skin was full of pimples, and I had more health problems than a 60 year old. . .
Right now I suffer with high blood pressure, and it is a horrid thing to have when your a teen. You can’t do much without getting a head rush and falling over. The worst part of being over weight in high school is that you can’t do sports. Cause of the health problems!
I know. . . Being over weight is my own fault. I am so lazy. I hate doing anything that involves physical exertion. That and my eating habits are clouding my chances at having a good senior year next year! So, now I have decided to make a change and do something to get the weight off and get healthy by the time senior year rolls around.
I’ll try every healthy habit to get in shape for my adult life! I’ll start counting calories and exercising on a daily basis. Anything to get healthy, but the one thing I will not do is go on a crash diet and exercise all day every day! I want to lose the weight fast, but I also want to be an all around healthier person, and keep the weight off for life.
There has to be someone out there who specializes in health plans for obese teens. There has to be someone out there who understands. There has to be a Jillian Michaels for teens! I mean, she is my hero. If I could be as fit as her, I would be the happiest girl in the world. Of course, you’d hear that phrase if you were asking for a million dollars, but SERIOUSLY! I would take the opportunity to work with Jillian Michaels over money!! Wouldn’t you rather get fit, happy, and healthy before you worry about money?
Please! I am so desperate. I am embarrassed to go to my mom now out of the blue and ask to go to the doctor to get a diet and exercise plan now. Not after the many times I’ve turned down her offers to get exercise equipment and go to see a dietitian. I need some suggestions to experts’ and doctors’ websites that offer some professional advice to teens. Maybe you know of a free Health Plan online for teens that I could check out! Anything to help me get myself together!
I truely appreciate your help. You don’t know how much it means to me.
admin answers:
I think your mom would be proud of you if you wanted to get a plan from the doctor, but for now, here are some suggestions. For diet, I’m no expert, but try to eat things closest to how God originally made them. Nuts, vegetables, fruit, fish..all very healthy. And drink only water if you can, and maybe the occasional apple or orange juice. Eat only 3 or 4 times a day. Also, brush your teeth after each meal or snack. Something about having a lasting food taste in our mouths makes us want to eat more.
For fitness, I’d like to think that I’m much closer to an expert. Running is always the best for slimming down, but it may be intimidating to you. Try just jogging in place in your living room for 10 minutes without stopping while you watch tv. No need for shoes, fancy clothes, people watching. There’s no way to procrastinate. Just jump up and do it. During the commercials on tv, do small quick excercises, like jogging in place or high kicks. You also need to try to get in each muscle group worked out every day. Here’s a list of the best, no equipment needed exercizes for each group:
Back of arms (triceps): Put your hands on a low surface (like a couch or the bottom step of the stairs) and put your feet together on the ground in front of you. Lower your body to where your bottom almost touches the floor, and lift back up. Do 20 reps a day.
Arms and chest: Do pushups. Not girl pushups. Do 10 a day.
Abs. Here’s the doozy for girls. Do ALL of these a day if you eventually want a flat stomach. :
1. Regular crunch. Lie on the floor with your hands behind your head and lift your shoulder blades off the ground. Don’t let your chin hit your collarbone. 40 reps a day.
2. Side crunches. For left, assume same position as regular and bring right elbow to left knee. For right do the reverse. Do 20 reps of each a day.
3. Lower ab crunches. Lie on your back with your feet straight above you in the air and touch your toes. 20 reps a day.
4. Lower ab side crunches. (After you’ve lost some weight, you can replace this for Side crunches (#2) some days.) Assume position of lower ab crunches and reach for the space beside left foot 20 times, then right 20 times (daily).
5. Vertical cut crunches. (Also add this in after you’ve lost some. Don’t want to overwhelm you at first.) Lie on your side. Prop yourself up on the elbow and knee closest to the ground, letting the other leg and arm extend straight. Pull the extended arm towards your back, 10 reps a day on each side.
Hips: Lie on your side and pull one leg up until its perpendicular with the floor. 50 reps each side.
Butt: Lie on your back with your feet firmly planted on the ground. Raise your pelvis. 40 reps.
Butt and legs: Get on your hands and knees. Lift your bended leg. 20 reps each leg.
Legs: Again, get on your hands and knees. Straighten one leg. Lift it. 20 reps each leg.
Inner thighs: Lie on your back with your legs bend and your knees straight up, your feet not touching the floor. Lower your knees to the sides of you til they almost touch the floor, and bring them together again. 50 reps.
Powered by Yahoo! Answers
Tags: Support group, high blood pressure, small quick excercises, Bench press, shin splint, cardio 10 min, exercise equipmentAdditional related posts;
