I am 21 years old turning 22 in October, I am 5"11 and I weigh 175, I'm trying to get down to 145 or 150, I don't know how many calories I eat or need to eat but I do eat a egg white omelette for breakfast with spinach and a slice of Swiss and 2 slices of turkey and for lunch I have a turkey sandwich with Swiss on wheat bread or a veggie burger on a whole grain 100cal roll with Swiss and no sodium ketchup and for dinner I have about the same and for a snack I might have a spoonful of peanut butter, I don't know how often to work out and do cardio and what to do when I do it, I'm looking for some kind of work out plan that I can do almost everyday if not everyday because I'm trying to get rid of this weight before I go to basic training at the end of the year for the Air Force, I do have access to a home gym that's got a lat pull down machine and a few benches and a bench press and alot of dumb bells, just looking for a good cardio work out plan or something to get this weight off, and by the way I'm a male
How to Lose Weight With Insulin Resistance
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Why must you lose weight? Have you already talked with the recruiter? If he told you to go down to 145, he is CRAZY. Your weight is fine for a guy of your height. (you are male, right??) But your diet does need improvement. Here's a good low-carb food/exercise plan:Breakfast: Cook 9-grain cereal (from health food store) in water with rolled oats and wheat bran. Make a pot of it on weekends and nuke 1cup each morning. Add low fat milk or yogurt, banana, walnuts and berries. Drink hot Ovaltine. Breakfast should be your largest meal of the day to raise blood sugar level which falls during the night.Lunch: Egg, tuna or turkey sandwich on multi-grain (not just whole wheat) bread with bean or alfalfa sprouts, yogurt, fresh fruit. If you had meat loaf for dinner, bring a meat loaf sandwich on whole grain bread (NO mayo). On cold days, a squatty thermos of hot chili, split peas with ham, or beef stew.Snacks: Fresh (not canned) fruit. Nothing ever from a vending machine. Dinner: salad with white meat chicken and fresh (not canned) veggies: tomatoes, 2 kinds of lettuce, 2 kinds of shredded cabbage, shredded or sliced carrots, alfalfa or bean sprouts, zucchini, green or red peppers, hard boiled eggs, brussels sprouts, broccoli, cauliflower, tofu, cottage cheese...Instead of dressing, squeeze 1/4 tomato over it. Or homemade bean/vegetable soups; great way to recycle leftovers.Or grilled fish with steamed veggies.Or omelet: In blender, whip together eggs, tofu, cottage cheese, onions, garlic powder. Cook with mushrooms, chopped tomatoes and green or red peppers. If you're male, double the portions.Avoid junk food, fast foods, pastries, desserts, anything with sugar (cancer cells feed on sugar), gluten, syrup (even canned fruit in syrup), peanut butter, fat/grease (pork, wieners, chops, bacon, salami, pizza, chips, fries), pasta, potatoes, ramen, popcorn, white bread, rice, canned veggies, ice cream, soda, chips, tobacco, alcohol and coffee. No oil except olive and mac nut. To keep your skin clear, drink water, tea, unsweetened veggie and fruit juice. Join a gym; they have all the equipment and staff to show you how to use it to get the look you want to achieve, but you have to ask them. Much cheaper than buying your own equipment. Go hiking, biking, jogging, bowling, swimming, rowing, jump rope, play tennis, badminton, volleyball, soccer, jumping jacks, lift weights, trampoline? To tone your tummy, do sit ups, push ups, pull ups, leg lifts, butt raises and crunches.For more energy, take Super B complex.
