[MineIsSmall]

Anyone can give me any routine for starting body workout, so i can get abs and reduce the fat in my arms and stomach?
and how can i do a healthy diet? what should i do and what food should i eat?
Need help in here..

[kingpole]

Well, keep it simple. no soda, no white flour products, no beer no pot.
Eat fruits and vegtables and protein foods. whole grain breads and ceareals only. Drink water instead of soda lear to drink tea black.
Get to a gym start a program suited for your needs. Get help from a fitness instructor.
You should lose no more than one pound a week anything more than two pounds a week may not be healthy.

[Thimsile]

Have you ever heard of the caveman diet? I can eat large masses of food on this diet and all I gain is muscle along with working out. It's just meat, fruit(berries especially), lots of veggies, nuts, and seeds. All you take out are grains, dairy, and starchy foods like potatoes which were never consumed by humans all the millions of years our DNA was developing.

[kingpole]

Originally Posted by Thimsile

Have you ever heard of the caveman diet? I can eat large masses of food on this diet and all I gain is muscle along with working out. It's just meat, fruit(berries especially), lots of veggies, nuts, and seeds. All you take out are grains, dairy, and starchy foods like potatoes which were never consumed by humans all the millions of years our DNA was developing.

Yeah that is pretty much what i do about 90% of the time.

[C.Phantasy]

Originally Posted by Thimsile

Have you ever heard of the caveman diet? I can eat large masses of food on this diet and all I gain is muscle along with working out. It's just meat, fruit(berries especially), lots of veggies, nuts, and seeds. All you take out are grains, dairy, and starchy foods like potatoes which were never consumed by humans all the millions of years our DNA was developing.

I generally advocate WD but the CD is a good alternative as they share a lot in philosophy.

Do you have an PDF or a regular book?

If your interested in "Discussing" WD send me an email at White_Mandingo@live.se

[MineIsSmall]

Originally Posted by Thimsile

Have you ever heard of the caveman diet? I can eat large masses of food on this diet and all I gain is muscle along with working out. It's just meat, fruit(berries especially), lots of veggies, nuts, and seeds. All you take out are grains, dairy, and starchy foods like potatoes which were never consumed by humans all the millions of years our DNA was developing.

I'm a vegetarian.. no meat at all or i can puke it all over the toilet..
Did you mean dont eat grains, dairy, starchy foods and potatoes?
But kingpole say I need to eat much grains bread, vegetable, and protein..
Which is the right, I'm a bit confused here..

@Phantasy what is WD and CD, i dont get it..

and for the workout can it just be sit-up or push-up or pull-out ?

[C.Phantasy]

Originally Posted by MineIsSmall

I'm a vegetarian.. no meat at all or i can puke it all over the toilet..
Did you mean dont eat grains, dairy, starchy foods and potatoes?
But kingpole say I need to eat much grains bread, vegetable, and protein..
Which is the right, I'm a bit confused here..

@Phantasy what is WD and CD, i dont get it..

and for the workout can it just be sit-up or push-up or pull-out ?

Im a vegetarian myself

WD= Warrior Diet
CD= Caveman Diet

[MineIsSmall]

haha that's cool.. what is your diet and workout program phantasy?
and can you explain to me about that two diet program?
i dont get it at all ..

[SouthernJoe]

The caveman diet, lol thats a good spin on what my camp simply calls a Paleo approach. Indicating the Paleolithic time period. Throw in some fish oil, shoot for 3 - 5 grams a day, this helps burn fat.

[Worldwonder10]

Originally Posted by MineIsSmall

Anyone can give me any routine for starting body workout, so i can get abs and reduce the fat in my arms and stomach?
and how can i do a healthy diet? what should i do and what food should i eat?
Need help in here..

I can probably help here, Ive lost 60lbs in 18 months - and lost 20lbs in the last 3-4 (with refinement of diet) though im not vegetarian I can offer quite a bit of advice. Fom 213 to 160lbs (I am 6ft 2 -3)
Try to progress from each step once you have each step under your skin - so it becomes natural.

1) Diet
A wise guy on youtube said "lean, green, marine"
Essentially thats the way forward. Though I guess youre stuck with green and marine - Eat lots of protein!

Quorn/Fake meat works quite well though for meat replacement, and it usually lower fat.
The best way to understand how good/bad food is for you is to get in the kitchen and make something, look on the back of packets.
Stir-frys are not rocket science, you can get several portions of veg in there and add any form of protein you like. (salmon/tuna)
Get a variety of spices froma supermarket and add it to the mix/Get yourself some pastes/low sugar&calorie sauces.

Keep carbohydrates low, your body can essentially produce carbohydrates in the liver using protein so ketosis shouldnt be a massive problem.. unless youre lactating?
But on a serious note for all the protein you eat on 70% of the caloires from it is retained in your body because it takes so much energy t obreak protein down. Which is another good reason for a "high protein diet."

2) Lift wieghts
More muscle = higher metabolism
I would suggest working up to a 20 minute routine daily (recovery times improved by consuption of lots of good quality proteins.)
Bicep curls
Press ups (moving on to press ups with stands)
Chin ups (if you think youre strong enough search powergym on google and get one.. best £30 Ive spent.)
Sit ups (YouTube - 8 Minute Abs - is really good routine to do along to it, but I suggest after the first viewing you use other ones with just beeps and put your own music on in the background)
Prisoner squats (Causes a release of stress hormones = faster gains = faster metabolism sooner)
(Enough to start with i think)

3) Protein

I would suggest purchasing some whey protein from bulk powders - just pure whey no additives, not bad for you. Very good quality. And fairly cheap. (20p per 25g protein)
Many people feel there is no need/dangerous/should be able to get it from a normal diet, but there is proof that increased protein levels causes a secretion of a hormone which tells your brain you are full and if eating a vegetarian diet that is a LOT of fist=h..
So even if youre not bulking up, its a great way to stop hunger.
75g-100g from whey and as much as possible from diet.


4)Cardio. - 20/30mins is a good place to aim for. Try every other day for a week or so, then try to make it every day.
I would suggest rowing/running
I prefer rowing because it is more of a full body workout.

Supplements!
Vit C
Calcium (1 tablet of 100% RDA after every meal - prevents absorbtion of excess fats)
Zinc - Helps to maintain testosterone/energy levels, also good for immune health
Iron - Good for circulation, may make you more energized.
If you can get a green tea extract (Available from boots in UK) I would sugest giving it a go, I think It may help and at £3 for a monthy+ dose I think you may aas well try it.

I know the sience behind pretty much all of this. So let me know if there are questions and Ill try to help using the information I have collected over the years.