Archive for Toning

Diet for those toning and aiming for weight loss

Firstly lemme just sai that starving yourselves to death is not the way to go if you are aiming to lose weight. Because the more you starve yourself the slower your metabolism will become and metabolims is ESSENTIAL to weight loss.

If you want to achieve weight loss then dont be surprised you are going to need to eat more…. lets put it this wai if you eat less your body goes into ‘starvation mode’. This mechanism, which is thought to have evolved as a defence against starvation, means the body becomes super efficient at making the most of the calories it does get from food and drink. The main way it does this is to protect its fat stores and instead use lean tissue or muscle to provide it with some of the calories it needs to keep functioning. This directly leads to a loss of muscle, which in turn lowers metabolic rate so that the body needs fewer calories to keep ticking over and weight loss slows down. Of course, this is the perfect solution if you’re in a famine situation buh if you wanna take the risk of starving yourself  i highly recommend you just eat small quantities of food over periods of time you should leave at least a a 3 hour gap bewtween each time you eat if youre doing this youre metabolism will increase and plus its better then starving yourself because your getting yummy yummy foood in your tummy instead of eating dust bunnies.

Ok now what you eat is the most important part calories is the main thing which affects weight loss the less calories you eat the less your body has to burn off and the faster you achieve weight loss calories are absolutely everywere i mean make sure you find out how many calories is in what you are eating cauz recently i been more calorie cautous and fookin hell man the amount of calories in a bludi oreo is lyk 10 minz worth of cardio at the gym and dont even get me started on a bludi tea biscuit basically try to keep the amount of calories you eat around 2500 for men and 2000 for women if you are more calorie concious you will see a difference in how you feel too instead of eating that lubli chocolate cake just go for an apple it tastes just as nyc and is a hellof alot healthier and you will feel alot more alert and energetic i mean if you lyk being a lazy boring fat arse wiv rolls on his rolls then go ahead eat those lubli cakes and crisps but if youd ratha be tha enrgetic fun to be around person go for the healthy option.

Avoid the burgers dont go ova 2 the dark syd XD!

Avoid the burgers dont go ova 2 the dark syd XD!

Also try to get around 2 litres of water in you everydai i mean everyone has seen that volvic advert you kno were the dude drinks wata for 2 weeks and ‘apparently’ he feels all energetic because hes holding a tennis racket and is in shorts but ignoring the advert it really does help dont go ova the limit because too much water can actually be dangerous nd also dont drink it all at once because once you go into that bathroom its gna b lyk a waterfall down there sori but iam warning u of every single possibility lol.

Also avoid having carbohydrathes and saturated fats afta 5 pm as this limits the amount of tym in which they can be burned off and will therefore be stored as fat and also avoid eating a large meal then having a bath because the hot water slows down digestion in your stomach dont ask me how i aint started A level biology yet just avoid it and also avoid eating a large meal and going straight to sleep oh and have 1 of those activia yoghurts(no there not paying me to advertise for them lol) every now and then it really helps with digestion.

Do u reli wna look lyk ure pregnant wiv 11 kidz

Do u reli wna look lyk ure pregnant wiv 11 kidz

Ok now for the diet plan


Breakfest

Option 1- Any low fat cereal- e.g all bran, porridge eaten with low fat yoghurt or milk

Option 2- Wholemeal bread(brown), with any low fat spreadable(jam, butter, peanut butter) and fruit

Snacks- Any fruit, cereal bar, low fat yoghurt and sushi (if you can get sushi on a regular basis)

Lunch

Option 1-Tuna,chicken,beef or salman with pasta salad

option 2-Sandwich e.g  tuna, chicken, beef, ham with low fat cheese and salad

option 3- Jacket potato with Tuna, chicken, low fat butter and NO cheese(unless its cottage cheese buh if it is bleurgh)

Snacks- Any fruit, cereal bar, low fat yoghurt and sushi (if you can get sushi on a regular basis)

Dinner

Option 1-Fish, steak, chicken, turkey, stir fry with vegetables

option 2-Scrambled eggs with ham

option 3-Any salad with meat or fish

Kudos go to Arjun Kumar Das forsome of the info 😀

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Toning chest workout(gym)

afta alot of hard work ull get a chest lyk this :D this is ure incentive

afta alot of hard work ull get a chest lyk this 😀 this is ure incentive

Ok firstly this is information for use at the gym. First you are going to need to find out where your limits are on the machines and by doing that you jus select a weight and if its too heavy for you and you cant do more then 5 reps on it then you need to stop you should preferably find a weight where you are performing around 10-17 reps anything below is for building muscle and we dont want that do we :D.
Ok firstly we are going to start with a routine that iam using were going to start with working on our chest. There arent going to be any long complicated words so you wont get confused wheva or not your working out ure arse or ure legs. Now the aim with toning is to do lower weights with increasing reps.

Firstly for chest where gonna start with the classic chest press

http://www.changingshape.com/exercise/strengthtraining/gym/machinechestpress.asp (This is what it should look like dont worry if it doesn it still does the same procedure)

Ok first the motion you should be doing is you should be pushing out slowly and as ure arms are extended pause and tense ure chest and then slowly bring your arms down and repeat again the aim is to go slow to make your muscles work harder then if you are working faster.

Now start with a weight were u can manage only 12 reps and then give yourself a rest for 30 seconds as soon as the 30 seconds up put it down 1 weight lower and then do 14 reps after you do that give yourself another 30 second rest and lower the weight once more and do 16 reps.

IF you didn understand tha then basically if ure doing a weight of 30kg do 12 reps then stop rest move it down to 25 and do 14 reps then stop and rest move it down to 20 and do 16 reps.

Next we are going to move onto some free weights to start with well do a dumbell decline bench press

http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html (This is a great moving picture of how to do a dumbell chest press)

Ok its simple enough how to do this firstly it is not going to be like a chest press machine because free weights are alot harder because you need to control the balance as well as performing the pushing and retracting movements.

Firstly this is a dumbell decline chest press so the bench is going to be lain flat firstly select your weights dont try and be a big man and choose lyk 30 kg if your a beginner because if tha falls on your face then your gna be looking lyk chewbaca from star wars and no mata how toned your body is ure still gna be fugly lool so first start off with some low weights like maybe a 8kg dont worry if you think you look lyk a poofda doing it with such a small weight because this is where everyone starts off and remember to go down in 1 weight each tym and increase the amount of reps.

Ok now lay flat on the bench place ure legs inbetween the seat provided and place dumbells in your hand and perform the movement in the link once again go slow rushing will not produce the same results if you can when your dumbells are in front of you try and stop them from hitting each other to increase the effectiveness of the workout.

If you can do this then i dno wha da hell u doing reading my page lol

If you can do this then i dno wha da hell u doing reading my page lol

Now combining 2 workouts 2geva cauz this page is gettin bludi long lol well do dumbell decline bench press and what everyones familair with the press up

http://www.exrx.net/WeightExercises/PectoralClavicular/DBInclineBenchPress.html (incline bench press)

http://www.wikihow.com/Do-a-Push-Up (Press up aint hard just keep good form)

Ok with the inclie bench press its just lyk a decline bench press but its just raised slightly to work out the top part of your chest so the same with a decline bench press use the same weight preferably and remember should be aiming to do 12 reps then 14 reps then 16 reps and keep the movement slow and flowing smoothly.

Ok now the pressup is alot harder if you are not able to do 1 then i suggest that you bend your knees as if your a chair instead of keeping them straight and perform the pressups like that after a while you should be confident enough to do it with your legs straight even if you can only do 1 still continue because you are making progress over time you will be able to increase the number of reps you are doing. Ok now there are aload of variations of push ups buh ill put those up later well just focus on the diamond push up and the wide stance push up.

The diamond push up is basically placing your hands infront of you in a diamond shape and doing press ups ok look if you cant do a normal push up then theres no wai you will be able to do this  lol so when you can do 5 pushups you should start these pushups inorder to get the most out of this pushup you should go down slow and come back fast it works out your triceps but also your chest. Try do 10 reps with 30 second gaps in between.

And with the wide stance push ups seems simple enough jus put your hands not close but wide apart wider then shoulder width from each other and perform pushups  try to do 10 reps then 12 reps then 14 reps. and remember to keep your back straight or your going to end up with bad posture and dont even try cheat yourself by not going down low enough your nose should be touching the floor if your not doing that your not doing the exercise properly and your just doing it half heartedly which is basically jus a waste of time.

REMEMBER TO DO ALL THE STRETCHES IN THE PREVIOUS POST DONT HURT YOURSELF AND IF YOU ARE DOING A DAY AT GYM WHERE YOURE JUST DOING 1 FULL DAY OF CHEST THEN DO THIS ROUTINE AND TRY FOR 2 CIRCUITS. 2 CIRCUITS IS BASCIALLY DOING ALL THE EXERCICES TWICE SO  IF YOUR DOING CHEST PRESS YOUD DO 12 REPS ON 30KG THEN 14 REPS ON 25 KG THEN 16 REPS ON 30KG THEN YOU WOULD DO IT ALL AGAIN THAT CONSTITUES 2 CIRCUITS. THAT IS THE CHEST WORKOUT! HOPE IT WAS USEFUL AND NO I DO KNOW CAPS LOCK IS ON I JUST CBA TO TURN IT OFF IT DID GET URE ATTENTION THO :D…..