Can I get in shape in 4 months?
May 3rd, 2010 | 
Author: Before YOU ANSWER read this.I’m in Ok shape but I want to know how far I could get in 4 months
I’d cut all junk food
I’d bike for 3 days, swim for 2 -I’d do fencing for the other day
I will also lift 10 pound weights (with each arm) do about 50-60 reps
How far would this get me? Is this a good plan? What are some "hidden junk" (high in fat junk) Any suggestions? I should mention I’d be squeezing this into an hour per day
Yes, first of all do not harm yourself. Instead of just cutting junk replace it with healthier options like frest fruits and veggies. Switch your grains to whole grains. The fiber in it will help keep you regular which will help you rid your body of excess junk. And if you are going to work out get a lot of lean protein from white meat, eggs, fish, nuts, and beans. If you have protein, especially right after a workout, it actually helps your body recover faster and have better results. Make sure you eat breakfast. If you do not eat in the morning your body will burn less fat at night thinking it needs to reserve it for the next day.
Drink a lot of water and put some lemon in it. This will keep you clean, reduce bloating, hydrate you, and help you feel full. GREEN TEA in the morning as well as grapefruits are great ways to boost your metabolism for the day. Another great thing is if you are not going to work out that day or until later in the day, jump start your metabolism by doing a quick exercise like 20 jumping jacks first thing in the morning to get you going. And as your fat turns into muscle you may gain weight but look better. On your weight days do heavy weights to bulk up and medium weights to tone. I will leave links on different excercises you can do for your arms. Biking, fencing, and especially swimming are all excellent way to exercise for so many reasons and and hour is a great amount of time. Good luck!
YOU CAN DO ANYTHING YOU SET YOUR MIND TO! DON’T GIVE UP BECAUSE IT WILL BE DIFFICULT AT TIMES BUT IF YOU HAVE THE WILL THERE’S A WAY, I WOULD JUST EAT HEALTHY AND DO CARDIO (SWITCH IT UP) 5 DAYS A WEEK AND REST FOR TO DAYS. DON;T OVER DO YOURSELF.
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MYSELF
Start on a supplements and download the ranger work out. You’d be in amazing shape. Don’t forget to run two or 3 miles a day!
References :
Yes, first of all do not harm yourself. Instead of just cutting junk replace it with healthier options like frest fruits and veggies. Switch your grains to whole grains. The fiber in it will help keep you regular which will help you rid your body of excess junk. And if you are going to work out get a lot of lean protein from white meat, eggs, fish, nuts, and beans. If you have protein, especially right after a workout, it actually helps your body recover faster and have better results. Make sure you eat breakfast. If you do not eat in the morning your body will burn less fat at night thinking it needs to reserve it for the next day.
Drink a lot of water and put some lemon in it. This will keep you clean, reduce bloating, hydrate you, and help you feel full. GREEN TEA in the morning as well as grapefruits are great ways to boost your metabolism for the day. Another great thing is if you are not going to work out that day or until later in the day, jump start your metabolism by doing a quick exercise like 20 jumping jacks first thing in the morning to get you going. And as your fat turns into muscle you may gain weight but look better. On your weight days do heavy weights to bulk up and medium weights to tone. I will leave links on different excercises you can do for your arms. Biking, fencing, and especially swimming are all excellent way to exercise for so many reasons and and hour is a great amount of time. Good luck!
References :
years of reading and a nutrition class
http://www.fitnessmagazine.com/workout/arms/
http://www.essortment.com/family/bodysculptingm_swsc.htm
I’d suggest replacing 2 of your aerobic exercise days with high intensity interval training (also called interval or burst training). It does not only incredibly well at getting results, but for someone who is already fit, it is a quick workout to add to your routine (20-40 minutes max while you "train" and whatever amount of time you want to maintain). I wrote a whole bunch about this in another Yahoo Answers post: http://answers.yahoo.com/question/index?qid=20100429224823AAmVOjL. That should have everything you want to know about that.
I’d also suggest that you incorporate a few combination exercises (also called multi-joint exercises or complex exercises) into your routine, instead of just lifting arm weights. These exercises involve doing two moves at once, which focuses on more than just "one" muscle, but usually incorporates at least two major muscle groups and often your "core" muscles. These include: Any Squatting Exercise, Squat to Overhead Press, Squat to Row, Squat to Chest Press, Braced Core Squat, Single-Leg Squat plus Curl to Press, etc.; The Swing- with Dumbbells, Kettlebells, Med Balls, or Sandbags; Any Lunge Combination Exercise- Alternating Lunge plus Curl to Press, Alternating Lunge plus Twist, Alternating Lunge plus Chest Press, Alternating Reverse Lunge plus Row, Split Jump plus Curl etc.; Any Push-Up Combination Exercise- Push-ups plus Knee-Ins, Push-up Rows, T-Push-Ups, Spiderman Push-ups, Squat Thrust Push-Ups, Four-Way Push-up Crawl, etc.; The Chop- with Dumbbells, Kettlebells, Med Balls, Bands, or Sandbags; Pushup to Plank Transfer; Rear Foot Elevated Deadlift plus Curl to Press; and Med Ball Snatch-Slam Combo.
Finally, as for foods, you should make sure that you are eating fiber, raw vegetables, berries, nuts, and protein (fish, grass-fed beef and free-range chicken if you can find it, and WHOLE EGGS). Avoiding pasta, most bread, commercial cereals, sodas, and packaged goodies, including cookies, cakes, pies, crackers, and desserts (a.k.a. "processed foods"). Drink lots of water.
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