Winter is over and summer is approaching! During the Winter Months people tend to put on weight because of the Holidays, Stress, and Lack of Exercise because it's cold outdoors. It is a constant dilemma that when summer arrives, we all want to be in the best shape possible. Attaining a sculpted body does not come over night, but here are some tips to get that sculpted body.
Diet is key to any one who is looking to get their body as toned as possible. A Low Carb and High Protein Diet is ideal for burning fat and gaining lean muscle. According to Dr. Oz you should eat the majority of your carbs in the morning, tapering them off throughout the day. An Example Breakfast: 40% Carbs, 30% Protein, and 30% Fat. Lunch: 25% Carbs, 45% Protein, 30% Fat. Dinner: 15% Carbs 55% Protein, and 30% Fat. The carbs that you eat should be high quality such as Yams, Fruits, Vegetables, Brown Rice, and Whole Grain Bread and Cereal. Following a low-carb diet can be hard as a teenager because sometimes you get food bought on a low budget, but you can make the best of what is available. A Healthy Teenage Girl should eat 2,200 calories per day while a Healthy Teenage Boy should eat 2,800 calories a day, which may vary depending on your daily activities. How do you know what's in the food you eat? There are great on-line free apps that help you track your food and calculate your ratios of carbs, proteins and fat.
Breakfast is your most important meal of the day! DONT SKIP IT! It boosts your metabolism so that your body will burn fat and calories and help you lose weight. As a teenager in America your life can be hectic, so a lot of times our biggest meal of the day is a late dinner. Your dinner should be your smallest meal of the day, as your digestive system does not work at its highest level in the evening. If you only eat a large dinner, it trains your body to store energy (calories), which won't help you, lose weight.
The average human body contains 60-70% percent, which tells you how important it is to your health. Drinking water throughout the day improves your digestion, immune system, and also boosts your metabolic rate. The amount of water you drink depends on your surroundings and activity but you should avoid drinking soda if you are planning on losing weight.
If you want to lose weight you need to stay on an exercise program. Whether you choose to play a sport, walk/run, or work out – you need to stick to it. The fat burning zone is 60-70% of your maximum heart rate, which maybe reached through jogging or low intensity training. When you reach a higher heart rate through sprinting, weights, etc., or high intensity training (HIT) you will burn calories/fat faster. Through HIT you will not only burn more calories throughout your workout but even hours later, as your body recovers.
Don't put off getting shape because you know you deserve it. For diet plans and workout programs check out our fitness section.