Q&A for: 15-Sep-05
512. Q:
what to eat for firmer abs?
A:
Please see here.
513. Q:
is it ok to run twice a week and work out 3 times a week?
A:
Yup, that's perfectly fine. Keep your runs to under 1 hour for a good mix of weights and cardio.
514. Q:
mike i need to lose a lot of fat
A:
That's easily done, but you need knowledge, discipline, and patience. I will help you with the first and you'll need to find the other two in yourself. For true, permanent fat loss your objective will be slow steady weight loss (around 1 pound/week) in parallel with heavy whole-body weight training. Heavy weight training will not help you preserve your muscle mass, burn fat, and keep your metabolism high. Preserving your muscle mass is very important if you don't all that fat to come back later. Simiarly, keeping your metabolism is high to allow sustained long-term fat loss (as opposed to crash diets which kill metabolism and pretty much guarantee that the fat will come back).
Besides weight training your second ally in fat loss will be a healthy fat-burning diet which will consist of many small (very small!) complete meals throughout the day. A meal will typically consist of a source of protein like chicken or fish, lots of veggies, and some healthy fats like eggs or olive oil.
To find out exactly what your diet should look like, as well as an exercise prescription, fill out Mike's Fitness Guide specifying 'Lose Fat' as your goal. The diet you'll see there is a guide, you should adopt it to your own life, but keep the spirit of it and total protein/carbs/fat/calories the same as much as possible. Remember -- lots and lots of green veggies! Similarly, you don't have to follow the exercise program exactly, but make sure to exercise your whole body with heavy (heavy for you, not for someone else!) weights.
I also recommend that you read this and this -- you will learn a lot about nutrition and weight training there. Remember: knowledge, discipline, and patience! Good luck!
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