QuestionHi,
First of all thank you for providing free help.Its great for the people like us who can't afford personal instructors while trying to lose weight safely.
I am a mother of 4 months daughter and exculsively breast feeding.I have 30 pounds extra and lots of fat around hip,waist,thighs and belly.I want to lose weight but in a safe.I have been resarching on internet regarding this and gathering all the information so i must say i want to lose fat.I am developed my own excercise&diet routine and pls take a look and advice.
1) morning 2 glass of water mixed with 1/2 lemon guice and some instant carbohydrate source like whole grain bread,oatmeal,brown rice 1hour before excercise.I want to go with OAT MEAL or Whole wheat bread.
2)After work out protien,salad,whole wheat bread for carbo fat free milk in breakfast.
3)apple,orange or strwberry as snack.
4)Lunch whole wheat bread,vegetable,salad,yogart.
5)After 3 hours 1/2 cup oat meal.
6)After 1-2 hour walking for about 40 minutes ( not a jump start will increase gradually starting from 15 minutes).
7)Light snack.
8)Dinner vegetable,protiens and whole wheat bread.
++ lots and lots of water with some fruits like, berries,apple,grapes,oranges.
Please let me know how is my weight loss plan.I want to follow slow pounds of weight loss routine.Please suggest if u think something is lacking.
=Is it fine to have oatmeal before excercise in the morning i don't want to take them with milk simply boiled with waterAlso the oat meal i have is 'quaker oats'and the box says 100% natural whole grain quaker quality rolled oats and nutrition facts says carb 9%,fiber 15%,saturates fat 2%,total fat 4%.
=also do u know about hip hop abs i want to do this in the morning..is it a good work out?
thank a lot
AnswerHi Shipra,
Here's my advice:
1. Firstly make sure with your doctor that my program is ok to implement as he'll know how many weeks you'll need to wait after your daughters birth, you can exercise and eat what I'm advising.
1. The lemon and water is great, keep doing it. Lose the instant carbohydrates and try not to eat anything before the exercise. The best thing for weight loss is fasted (before food) interval training in the morning. What I mean is some sort of cardio like jogging or running where you go for one minute easy then 30 secs hard..on and off like that for 20-30 mins. But go at your own pace.
2. You really only need a protein shake after any strength training in which you use weights or some other type of resistance. Nothing wrong with protein shakes during the day. But the post workout shake is most productive after weights.
3. Best carb source is the least processed. Nothing fast, instant or be careful with all this 99% fat free stuff. Get wholesome, real organic rolled oats and cook yourself.
4. Your diet is lacking quality proteing like chicken, lean red meat, egg whites and eat more fish or tuna at each meal.
5. You seem to have a lot of complex carbs. Cut down on these especially at night. Also try to have your fruit earlier in the day. Fruit at night is not the best option. It's all sugar in the end.
6. Try to cut down on the bread. I know people who have cut bread completely out of their diets and they have made tremendous progress.
And never for dinner. Keep dinner with salad or green veggies and a quality protein source.
7. Any cardio that you do on a consistent basis is good for you. People tend to do what they enjoy so go for it. But the best is morning fasted intervals and at night you do your strength training for 30mins followed immediately by 15-20mins of moderate one-pace cardio like walking on the treadmill at a constant pace. This is what works best. But steal what you need and manipulate my ideas into a workable plan for you as I don't know your schedule or time frames.
8. You need to drink plenty of water. Try drinking your bodyweight in kilograms devided by 30. That's how many litres you should drink. Sorry about the Australian measurements. You'll need to convert to pounds and gallons I guess. And try and drink 200mls before each meal.
Please feel free to signup for my monthly newsletter which has plenty more tips and secrets to losing weight. Go to: www.xfitness.com.au and use the box on the top right to enter your details.
I hope this helps and good luck with your goals.
Kind Regards
Robbie
