I'm not overweight, but I have a high body fat percentage, and I'd really like to tone up. I started running at 5mph for 30-45 minutes 6 days a week; will that help? Here are the questions I want answered:1) Will running help me lose fat?
2) What foods should I eat?
3) What foods should I not eat?
4) How long will it take to lose my fat?
Answer:
find calorie/fitness calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have lean meat (protein) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min, light weight training
dont consume foods that are made of white flour (white bread, cakes, past etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)
eat fruit, vegetable, fish and chicken
walking 10-mile daily
http://www.best-diet-food.com
yep..running definitely help u lose fat..eat lots of fruits and veggies..and whole grain (dont OD on tis).and protein..and drink lots lots of water..dont eat junk food..dont drink soda...u will see result within a month... :)
having a high percentage of body fat is dangerous as we all know. i will answer your questions with the best of my knowledge1) yes, running or cardiovascular exercise (cycling or swimming) will lose the fats. since you are exercising regularly, don't just maintain at 5mph intensity, increase your intensity gradually over the weeks. Research points to a more efficient weight lost with the intensity of the run, not the distance.2) %26 3) This could probably be answered together, eat foods that are high in carbohydrates and protein but low in fats, eat everything moderately of course, cut down on dressing in your salad, the sauce you put on your pasta or rice, cut down on fast food or deep fried food. but of course, the word is 'limit' your fat intake, not exclude.4) It will take a while before you see results, if you maintain what you are doing and eating, you should see favorable results in 6-8 weeks. Don't be disheartened if you do not see improvements initally, give your body the chance to burn the fats. have patience and you will enjoy the fruits of your labour!Good Luck!
1. Running is okay but in your case, weightlifting would serve you better because it will increase your lean mass and burn extra calories 24 hrs per day. In addition, if your weight is low, and your percentage body fat is high, then that means that you lean mass (and metabolism) is low.2. Here is a healthy food list and a sample meal plan:
http://spartafit.com/nutrition/preferred...
http://spartafit.com/nutrition/sample%20...3. Avoid greasy foods, alcohol, and candy (soda is liquid candy).4. You should lose about 1 to 2 lbs of fat per week at most.
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