Originally Posted by 99shestang
I want to lose a little bit of weight, so I want to go on a good health diet and workout as well. How many calories should one eat in a day?? What are some good exercises to do?
I've been eating about 1700 to 1900 calories a day, and usually lose a little over two pounds a week without a lick of cardio. Most of those calories come from chicken breast and two protein shakes mixed with skim milk, raw brocolli/cauliflower, and a bagel in the morning. Given that I am about twice your size I'd suggest about 1000 to 1200 calories, and maybe a little more if you want to do cardio at least 3 times a week. I'm just too lazy to get out in the cold so I control my food intake a little better instead of running, as it warms up I'll probably start cheating a little bit and go jogging every morning to make up for it. The number one thing you need to do drop is the Coors light, alcohol is completly worthless in a restricted diet, and will actually be counter productive even if you keep the calories in check At 110 or more calories apiece a 6-pack would equal over half your daily calories, as well as the alcohol it slows the metabolism and breaking down as sugar in the bloodstream, this can have a pretty nasty effect on bloodsugar. It negatively affects testosterone production as well, and I know you aren't necessarily trying to get bigger, but you do have small amounts of testosterone to support the muscle that you do hsave, and that lean mass is what burns calories. Less lean mass means a lower basal metabolic rate (less calories burned at rest). Just stay away from sugary stuff (cokes & candies), keep your starches and whites (white breasd & pasta) to a minimum, and eat plenty of veggie. The fiber content helps to pull fat through your digestive system and contaqins exssential vitamins, you'll also want to drink plenty of water to keep every thing running smooth.
Unless you are looking to become a fitness model I'd keep your exercises simple, and in the 20-25 rep range, 3-4 sets per bodypart. If your knee can handle it, lunges are great for the thighs and butt, side raises for shoulders, curls for biceps, dips for chest and triceps, and lat pull downs for back, that should cover all the basics. With your goals in mind I'd suggest doing a full body workout every other day, and do abs and cardio on the days off.
Summer and the cove are around the corner Lindsay, better get your butt in gear. Bikini season will be here before you know it.