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6 Week Diet and Exercise Program

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Training with lightweight dumbbells and doing a high number of reps four days a week, as well as eating a high protein low calorie diet is the basis of a good 6 week diet and exercise program. This plan works very well for several reasons. This program helps people lose weight and build muscle within 6 weeks. Read on to find out why this particular routine works so well.

First of all training with lightweights is one of the best ways to lose body fat very fast. A person should do between fifteen and twenty reps per set. This will also build muscle at the same time. A person should also do a little bit of cardio after their workouts, fifteen to twenty minutes is a good amount of time to do cardio. Walking, jogging or running are what people should do for the cardio part of the workout. This is an important part of this 6 week diet and exercise program.

Protein is an extremely important part of this program. A person should strive to get one gram of protein per pound of body weight. This means a person who weighs one hundred pounds should consume one hundred grams of protein every single day. Protein repairs muscles and this is important for a person who is training with lightweights and doing a high number of reps. Consuming a high amount of protein on a daily basis for 6 weeks will help burn fat rapidly as well as help build some solid muscle.

When a person trains with lightweights they should know which exercises to start off with. For biceps a person should start with barbell curls. For triceps a person should start with tricep presses. For back they should start with deadlifts. For shoulders they should start with barbell shoulder presses. For legs they should start with squats.

As far as calories go, while on a 6 week diet and exercise program people should consume a low amount of calories on a daily basis. A man should try to eat around 2,000 calories a day while a woman should try to eat 1,200-1,500 a day. The meals that a person consumes should be low in fat, moderate in carbs as well as high in fiber. A person who sticks with this can expect to lose weight and gain muscle fast.

People who want to get serious about getting into shape should follow the advice listed throughout this article. If a person follows this advice, then they can end up getting into great shape within six weeks following this 6 week diet and exercise program.

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Source by Jamie E Bell

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How to Diet to Get the Body You Want

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If you are wanting to go on a diet to lose a lot of weight in the shortest amount of time, then I am glad you are here reading this article. Going through a weight loss diet does not have to be hard, but people always seem to make it hard. I believe the number one reason weight loss diets fail is because of confusion. There is so much conflict out there with what works and what does not, how is the average person suppose to know what to do? In this article we are going to be going over some simple tips to help you lose a lot of weight.

1-Eat more meals

The first tip we can give you when you are trying to put together the perfect weight loss diet is to eat more often. Do not go any longer than three hours without consuming food. The reason we recommend this is because if eat often, your metabolism will be running fast, and as your already know, the faster your metabolism is going, the more calories you will burn.

2-Make sure you stay hydrated

Not drinking enough water can be a big reason you are having trouble losing weight. When you do not stay hydrated your body will naturally store water so you can have a supply of water when you need it. However, when the body stores water it does nothing but add weight to your body and make you look bloated.

3-Fats are not bad

I think most people are afraid to eat fats because they automatically assume the fats are going to make them fat. The truth is fat is not bad for you, obviously you want to stay away from planned fats, but there are some very healthy fats out there for you. If you are not taking any kind of omega three supplement, you should consider taking fish oil

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Source by Nick Harkens

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Men on a Diet – How to Help the Man in Your Life Get Healthy

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Implementing a weight loss program for men seems to be more difficult than for women, simply due to the perceived stigma of “men on a diet”. Women are always on diets, and they discuss it with their friends, and they talk about it when they lose weight or gain weight, and it’s all acceptable discussion. Men just don’t do this.

Generally, men suffer from being overweight because of several factors that can be relatively easily remedied. Not to say that a man will lose all the weight he wants easily, but making concessions in the following areas will likely produce impressive results for most men in a shorter amount of time than they would for a woman.

Reduce Alcohol Intake

While certainly not the rule, many men drink beer, and by simply eliminating or drastically reducing this practice, a man can substantially affect his overall weight. Fortunately there are also some very good light beers now on the market, which will not produce the desired weight loss as quickly, but is certainly a step in the right direction.

Eat Less Red Meat

Clinical studies have shown, not only by weight calculations but also by incidents of heart and colon disease, that men have a disproportionate amount of red meat in their diets as opposed to what they should. Red meats are higher in fat content and do not digest as easily as lean meats, or fish and poultry. Substituting red meat with a leaner choice is a good step, but overall men need to consume more fruits and vegetables in place of meat products.

Eliminate Fast Food

As men still live under the added stigma of not being able to cook, untrue as it is but still hanging there, many men will rely on fast food and carry-out for a majority of their meals. A cheeseburger from a fast food restaurant will have many times the amount of calories and fat than a homemade cheeseburger from a lean ground beef mixed with ground turkey. Likely, the one made at home will actually taste much better also!

Exercise

Men need to get more exercise! Daily exercise including a brisk walk to raise the heart rate for at least ten minutes will not only help contribute to weight loss goals, but also make the heart, circulatory system and muscular system more healthy. Since men have more muscle mass than women, they can enjoy more rapid benefits from exercise, working out and weight training. And while we have already conceded that it’s not necessarily a commonplace social topic for men to discuss dieting, it is absolutely hip for men to join the gym.

Again, while not to say that men have an easier time losing weight than women, it is medical fact that many of the issues women have with their weight are hormonal. Men tend to respond more quickly to weight loss techniques, and produce lean muscle more quickly than women. By implementing the steps above, most men will quickly realize the benefits of a healthier lifestyle.

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Source by Bernice Eker