Get healthy with the funkycoconut fitness plan!! the years of lager and kebab abuse are taking its toll your body. it maybe time to loose some of that puppy fat. so put on your action man shorts and follow us to your funkycoconut guide to getting fit!!
The Basics (know your diet)
The first step to losing body fat is changing your diet.
- Eat more often. Eating several small meals throughout the day will boost your metabolism and help you burn more calories. (this does not mean loads of mars bars)
- Eat Fewer Calories. monitor your portion sizes and making sure you're eating less than you're burning . It's easier to eat less calories if you fill up on high fiber foods and make sure your meals are balanced between carbs (about 50-60%), protein (about 20-30%) and fat (about 20-30%).
- Drink More Water. Sometimes hunger pains are actually your body's plea for water. (not lager)
- Eat Fruit. Try eating fruit instead of crisps (in fact a ban on all crisps is the best start)
- Vitamin C. Vitamin C is great for protecting from colds. you'll find your body will pick up more colds and flu when you mess with your diet.
- Drink Less Lager. Do you drink every night? cut out the beer and then you'll see results so much faster.
- Brown Bread. Did you know that white bread is bad for you? try changing to brown or wholemeal, this help keeps the digestive system in top shape.
Getting Started
::Check with your doctor before beginning an exercise program!
::Take your measurements and make a note of them. Re-take them every 4 weeks to track your progress
::Decide when you will workout (in the morning, at lunch or after work) and write it down in your calendar or fitness journal
::Plan and prepare your meals for the week beforehand.
::Use every resource you have to motivate you, including your friends, family, and co-workers
::Reward yourself at the end of each week if you completed all your workouts.
Six Pack
If you're like most people, you want six-pack abs. It seems easy; do hundreds of crunches a day and wait for your abs to magically appear. But, after a few months of that you might be wondering: where's my six-pack? (not lager). REMEMBER to get a six pack you must lose the fat around the belly first!! its not rocket science. please see the diet guide above. look at it this way: if a fat lad did 200 sit ups a day for 2 months he would have a six pack. but you would not be able to see it. as it would be hiding under the excess body fat. a six pack can only be achieved through good diet and hard work.
- Sit Ups: try to do about 100 to 200 sit ups per day.
- Exercise Ball: They are great for crunches, twists, rolls...just about any ab exercise you can think of. Because you must stabilize your body on the ball you use many more muscle groups when doing regular crunches.
- Drink Less Beer : to gain a six pack you must cut down on the other six pack!
- Running : running is a great way to loose excess body fat.
Your Ass
you have to reduce overall body fat with diet and exercise. You CAN incorporate strength-training exercises for your legs to help strengthen your hips and butt. When you build muscle, you burn more fat all the time since muscle burns more calories than fat. here's some exercises that will help you in the fight to get a firmer ass.
- Squats: Squats are one of the best exercises you can do for your hips, butt and thighs. how to squat using a chair:Stand with feet hip-width apart and squat, keeping back straight, abs in and knees behind your toes. Let your butt lightly touch the chair and squeeze butt to stand up. Repeat for 2-3 sets of 8-12 reps and add weights for more intensity.
- Lunge: using balance this exercise is great for the lower body. and makes a great warm up exercise, i would do 8-12 reps per leg in 2-3 sets
- Running / Football: maybe the fastest way to see results, just remember don't over do it, in your first few weeks it takes time to gain stamina and leg strength.
- Walking: a brisk walk can do wonders, try forgetting the car and walk for short journeys.
Upper Body
the upper body, arms chest and back. in order to tone these areas you must again be doing a cardio work out as well. this means good diet and exercise. working your chest on a pec deck is not exercise. just a way to tone your muscle. So you want to tone up your upper body! here's a few exercises that will help. remember more weight less reps will gain muscle bulk.
- Bench Press (Chest) Lie on a bench, step or floor and hold barbell straight up over chest with hands a few inches wider than shoulders, elbows soft. Bend elbows and lower the weight until your elbows reach no more than 90 degrees (going below that will involve your shoulders). Press weight back up, making sure not to lock elbows. Can also be done with dumbbells or on a chest press machine.
- Shoulder Press (Shoulders) Stand/sit with feet shoulder-width apart. Start with barbell OR dumbbells at eye level, hands wider than shoulders and arms at 90-degree angle. Slowly push weight over head (keep the weight slightly forward in front of head so you can see it out of the corner of your eye) and lower back until elbows are at 90 degree angles
- Bicep Curls (Biceps) Hold weights in hands, palms facing out, elbow slightly bent. Keeping abs tight, bend the elbows and bring the weights towards the shoulders (don't touch the shoulders), keeping elbows from moving back and forth. Slowly lower back down, but don't straighten the arm entirely--keep tension on the muscle throughout the movement. If you find you're swinging the weights to get them up, lower the weight and slow down.
- Tricep Extension (Triceps) Sit on chair, ball or bench (or stand) and hold a dumbbell with both hands, elbows bent to no lower than 90 degrees, weight directly behind your head and elbows close to ears. Without moving the elbows, straighten arms straight up over head, squeezing the triceps. Control the weight and keep your abs tight to support your back.
- Back Extensions (Back) Lie on your front on the floor, ball or a step. Place hands behind your head or clasp them behind your back and slowly lift your chest off the floor a few inches.
CONCLUSION So you want to get fit, lose the beer belly and tighten up that ass. it will not happen over night!! you must work hard to see results. Change the DIET. and start with simple exercises, if you see results after 1 month, then this should be your inspiration to step up your program. and use the funkycoconut guide to fitness and health.
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