Can you help me make a healthy eating and exercise program :-)?
Hey guys! I’m Katy, and I’m trying to get into great shape.
I am already in an okay-shape, I’m 114 lbs, mostly muscle, not much fat. I want to get fitter though!
http://fitness.is/fit/wp-content/uploads/2012/01/AdalheidurYr001.png This is the goal!
I can run 6,2 miles, but I want to be able to run more. I really want to work on toning every muscle in my body but focusing mostly on the hands, stomach and butt.
I was wondering if you could help me with making some kind of eating and exercise program?
How often do I have to exercise? what should I eat? what should I stay away from eating? how much should I eat?
are there any proteins or something like that that are good for what I am trying to achieve?
What exercise are important for me to do, and how often should I do them?
Would it be better for me to get a personal trainer? (I know it probably would be better, but where I live it’s quite hard to get one, and they cost a lot!)
Thank you! x
Well, Katy, you’re in luck: I’m a personal trainer and I work for free (just email me…see my profile). I would be interested to know what you mean by toning your "hands". This is not a muscle group for you to tone. Do you mean you want to increase your grip strength or…?
I would also like to know your current diet/exercise regimen.
Well, Katy, you’re in luck: I’m a personal trainer and I work for free (just email me…see my profile). I would be interested to know what you mean by toning your "hands". This is not a muscle group for you to tone. Do you mean you want to increase your grip strength or…?
I would also like to know your current diet/exercise regimen.
References :
honestly you are asking for A LOT of information, your best bet is to google and do your own research on all these things. sorry, all i could tell you is common sense stuff
References :
Hi Katy. You want to be able to run further? You can vary your length and intensities of runs which will improve both speed and endurance. One day, you might do 4 miles at a high tempo, the next day you might do 4x 1 mile runs as fast as you can with a break between each one. This will improve your power and speed. Then, other days, you can do long, slow runs to improve your endurance, gradually increasing speed and distance as you get fitter. Running will tone your whole body. You can also do push ups, sit ups, squat jumps etc.
Dietwise, you want healthy low GI carbs like rice and pasta, with lots of vegetables. For protein, you want lean meats(no fat, skin) and eggs. Avoid processed sugars of all kinds– soft drinks, lollies, cakes, buns, pastries, etc. Fruit has a lot of sugar too, but some is good, since it is natural sugar and has lots of vitamins.
References :