Diet - #1 - Love - http://maxpages.com/teenhelp/Diet

#1 Lighten up

The fix: you don't want to get bigger, then do high reps with lighter weights,' (You know you're building, rather than toning, if you're exhausted after your weight session.) Gee lightened the load, sometimes by as much as 10-15 lb. less than my original program. He also had me doing three sets of 15-20 reps, with a five-minute cardio blast following the sets to keep my heart pumping. recommended I lift weights for 60 minutes, three times a week.
#2 Get Pumped

The fix: increase your cardio workouts to four or five times per week, he had me monitor my heart-rate every 15 minutes during the 45-minute cardio workout to make sure it was at least 135 beats per minute. 'Your heart-rate has to elevate into a certain range for you to have cardiovascular benefit,' says Gee. 'During your workout, your heart-rate should be between 70-85 percent of your maximum heart-rate for optimal aerobic benefit.' To determine that, subtract your age from 220 and multiply that figure by 70 percent. In my case, 220-27 x 0.7 = 135.10. To test your heart-rate, take your pulse for 10 seconds, then multiply by 6 to get your beats per minute.
#3 Mix It Up

The fix: limit your Spinning to twice a week and sign up for 2-3 other cardio-blasting workouts, such as kickboxing. 'People need to be stimulated in different ways. If they do the same things over and over again, their mind lags and they don't stay motivated,
#4 To Diet For

The fix: First, analyzed your diet. bump up your protein. That meant limiting carbs such as quiche, french fries and pizza. (The ideal, would be salads mixed with chicken breast or tuna). , a typical eating day could include a nonfat dairy breakfast, a carb-based lunch (such as a protein-boosted salad) with fruit snacks and a carb-based dinner (such as pita with cheese and salsa).
#5 Size Matters

The fix: reduce the amount of food you were eating and to snack on fruit if you are hungry. That means cutting out such things as extra bread with my meals or the number of California-roll pieces. think about opting for less calorie-dense foods. For example, switch from peanut butter on toast to nonfat yogurt for breakfast. (One piece of whole-wheat toast with 2 tbsp peanut butter has 16 g fat and 254 calories versus 3/4 cup non-fat yogurt, which has 122 calories and less than 1 g fat.). 'There are 21 meals a week,' 'For two or three of them, eat whatever you want, because you have to reward yourself for working so hard.'

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