Eat lean meat, veggies, and fruits.
I eat Paleo (and I try to eat Zone as well but it is difficult with my schedule). I feel and perform a thousand times better with limited dairy and limited gluten.
While fruit is a good source of vitamins and makes a great snack, you have to be conscious of the glycemic index. Certain foods will spike your insulin levels more than other and this is only desirable at certain times of the day ie. post workout.
yeah that is true. How much validity is there behind the whole HR thing? like keeping it at 130-150bpm and thats were you start to burn fat? i try to eat really good but some times i just slip up. thats my problem is that everyone around me has a poor diet to begin with.
for your HR question, for optimal fat burn your looking at 65-75% of your max heart rate for burning fat. You will burn more calories at a higher heart rate but less from fat where as at 65-75% mhr you burn less calories but more from fat. A brisk walk for 45mins on the treadmill is great for burning fat.
I just started going back to the gym too, looking to loose +- 25 Pounds from 225 body weight.
Here is what works for me, I go thru this cycle each year for the upcoming season.
I do cardio 3 days a day of rest then 2 days then a day of rest then start cycle over again, its important to not over execise your body thus it will retain weight/fat as security " state of alarm" , rest is important.
Cut everything you eat in half is what i do, obviously protein shake after the gym , lots of salad and meat, chicken etc...drink water, spare the weight loss crap supplements they make you angry/irritated and restless.
Then after I plateau my weight I slowly merge over to working weights again
worked well for me.
Alot of ppl try to cut out all their carbs, this is great if your doing a keto style diet(under 30g carbs daily) but if you are taking in less than 150g carbs a day your liver starts producing glycogen, this goes back to the glycemic index and food timing. This type of diet can also have negative adverse health effects.
You should be weight training 3 days a week along with cardio 3 days a week. Over training can be an issue if you are lifting too many weights for too long too frequently. Your cns(central nervous system) gets pissed and starts to shut down.
Try
www.fitday.com, Its a great website to track your calories. diet is 90% of it when you are trying to lose weight. And its not a diet it is a lifestyle.
If you have any other questions, diet, training, feel free to pm me. I hold pt certificates and my fiance is a nutritionist.
Also talk to 95fx1, he has plenty of years in the fitness industry and can also steer you in the right direction.
