How or where I can get proper nutrition / exercise routine to get fit?
I try to recover health and losing over 40 pounds
Always check with your doctor before beginning any exercise and nutrition plan. Need a good combination aerobic activity and strength combined with a healthy diet. Not recommended to lose more than 1.3 pounds per week. If you want to lose weight safely correctly and will be out for the long term, you need a good exercise and nutrition plan. A good program looks like this: Always warm up and cool muscular strength and endurance, you need a training program that includes resistance exercises for all muscle groups, arms, shoulders (anterior, posterior and lateral), (biceps, triceps), forearms, chest, abs (upper, lower and oblique), above, middle and lower back, buttocks, legs (quadriceps, hamstrings and calves) and the outer and inner thighs of its intensity should be 70-80% 1-RM or RM 8-12, 8-12 repetitions, sets of 1 or more, 3 times per week for 6 weeks or more when you begin a resistance program. You should start with an exercise for each muscle group and make sure the days that make resistance training are not consecutive, which means that does not exercise the same muscle group two days a row. As you continue the program can add more exercises, add weight and change their curriculum to include more days of work or simply specific muscle groups on certain dates. As muscles grow strong to be able to reduce the rest time between sets. You should relax for about 30 seconds between sets. Muscle is metabolically active and therefore the muscle burns more calories and helps boost your metabolism. If you do not have money for a gym or have access to one, this is an excellent website to create work plan only with the weight body. http://www.bodybuilding.com/fun/exercises.php?MainMuscle=&Equip=BodyOnly&Isolation = You can also find all kinds of exercises that use weight. Here is another great site to find some good exercises for different body parts. Here http://www.preventdisease.com/fitness/Strength_Exercises.html is an ideal link for a complete atlas of musculoskeletal body to help you understand exactly what you are working http://www.preventdisease.com/home/muscleatlas/content.html # 102 Resistance cardiovascular This part is very important to burn fat and improve your overall cardiovascular performance. You must include a heating and cooling. For a program of effective cardio-vascular must first make sure you stay in your target zone Frequency heart for at least 30 minutes a day (you can start doing it for 3 days a week and put in place) and then you can build to 45-60 minutes per day. This seriously help to burn fat and increase your VO2 max, which is essentially a number representing the capacity of your cardiorespiratory system. More the number the more efficient your cardiovascular system is. You can learn more about VO2 at the following address. http://www.preventdisease.com/news/articles/vo2_max_how_fit_athlete.shtml To determine your target heart rate, follow these steps: know these numbers: maximum heart rate = (220-age) = heart rate at rest (get this by counting your pulse for one minute when you wake up the first morning) = heart rate reserve (heart of the heart rate remains maximum), then calculate training intensity: TI = Heart rate reserve x percentage (use 70% -85%) + resting heart rate and the number of training intensity is important because it is the number to reach a particular training intensity. It is the number of heart rate must reach to be in the best cardiovascular workout area. You can perform the TI equation for 70% and then another 85% to get a good range of heart rate. This is your personal goal heart rate zones. You can expect the same pulse or use monitor heart rate during exercise. You can buy at an electronics store. I recommend a heart rate monitor because you do not have to do something and lets you know where you are. Some beep when you reach your area or if you leave it on. The Mine has a bracelet you wear under your clothes and a watch which displays heart rate and other things. Now, of course, while heart rate monitor will not perfect, because there are factors that are not taken into account, but it is one of the most accurate ways to monitor your heart rate is easily accessible the public. Here's a site that will help you calculate your target heart zone http://www.preventdisease.com/healthtools/articles/thr.html is a good website for information on how to measure the intensity of physical activity now What http://www.cdc.gov/nccdphp/dnpa/physical/measuring/met.htm I have to say this so that I can know what cardio activities comply with this requirement. The main activities of a plan of aerobic Good: In cycling, jogging, running, walking, rowing, stair climbing, elliptical machine, aerobic dance, bench step, hiking, skating skating, skiing, rope skipping, swimming and water aerobics. Each of these activities are acceptable only if you ensure that your heart rate stay in your target heart rate local. This does not reflect the warming or cooling it. You need at least 30 minutes in your area for better benefits for most people, because your body begins to burn fat until you have worked in your aerobic heart rate zone for at least 30 minutes. Of course, the whole exercise is good for that even if you do not receive your rate zone heart, it is always good for you and do not enjoy. Just the way I work, I start to slow, and that performance will be improved cardio-vascular your body and burn fat. Once your body gets used to perform aerobically start burning fat faster than someone who is not in a program of cardiovascular exercise. You can find calculators at the following address to calculate the amount of calories burned through various activities. http://www.preventdisease.com/healthtools/tools.html bctwr # Here are some sites to help you start a fitness walking http://www.preventdisease.com/fitness/walking_schedule.html program http://www.preventdisease.com/fitness/fitness_walking.html Or if you prefer, you can start a running program composition http://preventdisease.com/fitness/fitness_jogging.html body-which includes your body fat percentage, bone structure and muscle mass you have. Most people focus on weight, but you should not put axis much of this as what your body fat percentage is (to be analyzed in a fitness center with skinfold calipers). Should also get circumference measurements done. This includes neck, shoulder, chest, waist, hips, abs (buttocks), thigh (proximal), thigh (mid), thigh (distal), knee, calf, ankle, arm (bicep), forearm and wrist. You should be able to do in a gym. You must get all this information before starting the program and then see how you can improve. You can calculate an estimate of body composition and target weight Here: http://www.preventdisease.com/healthtools/tools.html bctwr # The following website will help you understand more about body composition flexibility Most people http://preventdisease.com/news/articles/muscle_vs_fat_measure_what_matters.shtml- do not even think about it, but it is very important because it helps prevent injuries and helps you perform all daily activities. It also has an effect on all your other programs. Flexibility exercises should be 10.12 per day. Slowly stretch the muscle to a point of mild discomfort, but not necessarily pain. Hold for 10-30 seconds, 3-5 reps for each leg. This should take about 15-30 minutes per session. If you do not time to do that every day, try 2-3 times per week. Here are some good websites for more information flexibility and stretching http://preventdisease.com/fitness/fundament/articles/stretching.html Diet http://www.cmcrossroads.com/bradapp/docs/rec/stretching/- You must ensure you eat well and it means to follow the food pyramid. All diets low-carb fad diets or there will not help you lose weight safely. You can learn more about the risks of diets low carb on the following website http://www.preventdisease.com/news/articles/032006_low-carb.shtml know that 1 pound of fat equals 3,500 calories. So if you eat 500 calories less per day for a week in the usual way (either by reducing or changing what you eat or even by burning 500 calories from exercise) which is 3,500 calories and should lose 1 pound during the week. I know it does not sound like much, but the fact is that nobody should lose more than 3.1 pounds. per week, and it is not safe or is excluded. If the work to lose 1-3 pounds a week, then it is much more likely to be as safe and stay away long term if you continue to live a healthy life. I do not like the word diet because most people think of food as a means of weight loss in the short term when the most effective way to lose weight is to completely change their lifestyle. Here are some ways to change your way eat: Always follow the food pyramid, with emphasis on fruits and vegetables and lean meats like chicken or fish. Sure enough fiber and water in your diet. You must be 20 to 30 grams of fiber per day with plenty of water. You can consult the following websites for Learn more about fiber and advice on how to get over your diet. http://preventdisease.com/home/tips65.shtml http://www.webmd.com/solutions/fiber-super-nutrient/power_of_fiber http://www.webmd.com/solutions/fiber-super-nutrient/ six_ways http://www.webmd.com/solutions/fiber-super-nutrient/symptoms_check http://www.fiberseekers.com/fiber_counter. html You must take a total of 8 glasses of eight ounces of water a day at least. This is different for everyone, but you should be able to know the amount of water needed per day. You can go to http://preventdisease.com/news/articles/how_much_water.shtml to learn more about water quantity, you should drink. Get your carbohydrates from complex carbohydrates (pasta, rice, grains, cereals, potatoes, dry beans and peas) that contain whole wheat. When you buy something such as bread make sure the first ingredient is whole wheat and does not contain the word rich. More information on carbohydrates at the following address. Http: / / www.preventdisease.com / fitness / weight loss / articles / carbs.html You can also learn to choose breakfast cereals http://www.drmirkin.com/nutrition/N180.htm health information site following which parts are and how to use them properly. This is very important because average American consumes so much and because the portions are out of control. More information about this in the following website http://dietnews.webmd.com/content/article/80/96522.htm Even when you eat or fast food places where you can eat healthily. Choose low calorie or low Articles fat foods like a salad (fat free cheese dressing), chicken sandwich, grilled, etc. When you eat can also split a meal with someone or ask them to put half in a box back to practice before having to bring. Here are some great websites to learn more about healthy eating on the move or in fast food places Www.webmd.com/content/article/76 http:// http://www.webmd.com/content/chat_transcripts/1/105820.htm http://www.webmd.com/content/article/99/105397.htm / http://www.webmd.com/content / chat_transcripts/1/105053.htm 90208.htm always breakfast and do not skip meals. I have also done research on this subject and it helps keep your metabolism and makes sure not to over eating, among many other things. Try 3 meals a day with two snacks. The importance of breakfast and tips on how to eat a breakfast http best http://www.webmd.com/content/article/116/112300.htm http://www.webmd.com/content/article/76/90100.htm: / http://www.webmd. com / content / article www.webmd.com/content/article/111/109884.htm / Http://www.webmd.com/content/article/61/71418.htm / Http: / / www http://www http://www.webmd.com/content/article/79/96256.htm .webmd.com/content/article/11/1671_52238.htm 100/105818.htm. webmd.com/content/article/41/1671_50003.htm http://www.webmd.com/content/article/90/100846.htm http://www.webmd.com/content/article/61/71457. http://www.webmd.com/content/article/43/1671_52152.htm http://www.webmd.com/content/article/97/104086.htm http://www.webmd.com/content htm / pages/18/101917.htm Try everything you can to stay away saturated fats and trans fats, because they are bad for you and should consume as little as possible. Mono and polyunsaturated fats or good for you but fat should account for only 25-35% of total calories. If the ingredient list on food label contains "partially hydrogenated" that means it contains trans fats and should be avoided whenever possible. The following website offers a plan to follow to help fight against http://msn.prevention.com/article/0 fat, 5778, S2-4-60-105-1138-1, 00.html Good, bad fat, the facts on the clock Omega -3 to http://www.webmd.com/content/article/91 / 101125.htm out of your use of caffeine, found the amount of caffeine in some things at the following address. A http://health.yahoo.com/topic/nutrition/foods/article/mayoclinic/CE619C35-D037-4016-A9CBEA9A3ECBCEB6 Many people also focus on high-protein, but in reality you only need 0.8 grams of protein per kilogram of body weight. People who are in a weight training program may consume up to 1.2 grams of protein per kilogram of body weight. So for me, I weigh 135 pounds. I guess my weight in kilograms as follows: 135 divided by 2.2 = 61.4 kg 61.4 kg x 0.8 = 50 grams of protein per day. 61.4 kg x 1.2 = 74 grams of protein day. My range is 50 to 74 depending on my level of exercise. You can check this online calculator to see how much protein you need. http://www.preventdisease.com/healthtools/articles/protein.html The following website also contains a list of the 29 healthiest foods or food "power" and why are so http://www.bellybytes.com/articles/29foods.shtml There is a formula that can be used to calculate an estimate of the amount of calories you to eat each day to maintain your current weight or lose weight or according to different factors. You can go to this site to calculate an estimate of its total energy every day of your BMR + AMR. Http: / / www.preventdisease.com / healthtools / articles / bmr.html Here's a useful site to understand how to manage your http://preventdisease.com/home/weeklywellness163.shtml metabolism is also a useful site here to find out what nutrients a food contains http://www.nal.usda.gov/fnic/foodcomp/search/ Here are some other sites to help you understand how to eat healthier http://www.preventdisease.com/fitness/nutrition/articles/healthyeating. http://www.preventdisease.com/fitness/weightloss/articles/management.html http://www.mypyramid.gov html is an excellent website to use to keep track of the line of calories and many other things. It is free and also provides additional information to help you lose weight. Here are some great websites to give you some tips on healthy eating on a budget: http://diet.ivillage.com/issues/ichoices/0, 352r, 00.html st http://magazines.ivillage.com/goodhousekeeping/diet/bites/ / 0,, 577197_624585, http://www.ideamarketers.com/library/article.cfm?articleid=50852&from=PROFILE Http://www.uottawa.ca/health/information/nutrition-shopping.html 00.html You can see the following website for information about some common myths http://dietnews.webmd.com/content/article/ 81/96720.htm bottom line # The following website will help aa learn to eat for http://www.webmd.com/content/article/42/1676_55048 . htm Avoid boredom fitness http://www.webmd.com/content/article/111/110204 paper bag. Htm 100 calories http://www.webmd.com/content/article/94/102861.htm Snacks Here's another website to learn how to understand patterns better condition. I http://preventdisease.com/fitness/fundament/articles/types_exercises.html a powerpoint presentation on several fad diets that people today, if you want to contact me for that. It also has a Power Point presentation the importance of breakfast if you want more information on that too. I recommend you find a certified personal trainer and dietician in your area to help you lose weight. It is very important to know that all personal trainers are educated the same and should therefore ensure if you have a properly certified. The following website gives more information about this topic. http://www.preventdisease.com/news/articles/not_all_trainers_equal.shtml