Toning Up

[bunnyhoney]

I currently do cardio twice a week plus lifting weights twice a week (15 sets of each weight). But I can't seem to shift the excess fat on my thighs so they look toned, does anyone have any ideas. Also does anyone have any tips on how to increase your bust?

[Teriliel]

What does your diet look like? Your diet is a large part of fat loss. Can you give us an idea of your current diet so we can take a look and see if improvements need to be made there?

[bunnyhoney]

Unfortunatley my diet is none existent, currently consists of pizza, chips, pasta, boiled potatoes, bread, cheese, yogurts, fruit, take aways but only occasionally, but I don't eat crisps or chocolate.

oops

[MsFit]

Originally posted by bunnyhoney
Unfortunatley my diet is none existent, currently consists of pizza, chips, pasta, boiled potatoes, bread, cheese, yogurts, fruit, take aways but only occasionally, but I don't eat crisps or chocolate.



There you go. You won't melt any body fat (http://www.theelitephysique.com) until you get your nutrition in order. All that processed gunk and sodium is hindering your fat loss efforts.

Might want to shift your eating habits over to unprocessed and whole food. Include more comlete protein. Eat a small, quality, meal every 3 hours.

Once you get your nutrition in order, then you can work on using cardio as a additional fat burning method.

[bunnyhoney]

Apologize for sounding thick but I'm new at all this, what sort of foods should I be eating then are we talking about more veg, fruit, red meats?

[imperfectly_lou]

Have a look at some of the journals in the journal section, particularly Terrilel's

[Hibiscus09]

bunny, eat 5 to 6 smaller meals a day:

There are so many healthy food choices:

Proteins:

Lean chicken (skinless chicken breasts)
Turkey
salmon
fish in general (good choices, orange roughy, tilapia, flounder, tuna)
canadian bacon
lean cuts of red meat

Carbohydrates:

Complex:

Oatmeal, brown rice, sweet potatoes, barley, whole grains

High fiber vegetables:

broccoli, cauliflower, etc.

Healthy fats:

Flaxseed oil, Udo's Choice, Extra Virgin Olive oil, nuts, natural peanut butter

There are too many to list!

Do a search on the "glycemic index" and you will see what foods work that are lower to moderately glycemic -- stay away from high glycemic foods.

Avoid:

Processed food, refined sugar, alcohol (if you must -- choose dry red wine), saturated fats for the most part although you may include some if you also include a protein and some fiber in the meal.

Shoot for 25 to 30 grams of fiber each day in your diet -- simply do a search on high fiber foods and you will get some excellent food choices and fiber amounts.

Drink plenty of water each day -- I shoot for 3/4 of a gallon to a gallon -- depending on my activity level for the day.

Lift weights -- do cardiovascular exercise.

I think 40% protein, 40% carbohydrates and 20% fat would be a good starting point for you. You can keep up with your food ratios at fitday.com -- it's free.

Hope that helps some.