QuestionHi
i would like to ask a diet question. I am 18 years old male . I used to be a very active athlete in the past with a very good shape. but about 4 years exactly i stopped any form of exercise all of a sudden even walking and my shape and health started to deteriorate quickly, i was told that such fast change is due to the switch from extreme athletics to none at all....any ways i am not in a bad shape that u might image but to me, compared to the past its horrible. I have a couple of fat layers around my stomach, i am not sure that how it said, but i mean i don't have a fat belly i can still see at least one muscle pack but there is some fat there definitely that shouldn't be there...i have decided to start exercising and gradually reach my old shape..(i used to play tennis vigorously with a couple of gym sessions)..my questions is what kind of diet is suitable for me to shred that weight, putting in mind that i will start gradually to play some tennis and exercise in the gym twice a week...i considered lowering my carbs intake as i was told it will make loose this weight quickly by that time i will be back on my exercises schedule so when i finish that diet (4 weeks) i will prevent any weight again by exercising
Thanks very much. Any help to get me back in shape before its late would be extremely appreciated
N.B : I am 18 years old male, 5 foot 7? I measured my waist my a meter and got 87 cm.
AnswerHi Mg,
I can't do anything with your numbers and I am not an expert in weight loss. I give advice on nutrition and healthy, holistic life-styles. I can do you a favour, though and make you sound a bit more realistic about yourself.
Unless you were competing in the Russian Olympic gymnastics team you cannot possibly call yourself an athlete at the age of 14. All boys run around lots, do sports and love to be active. This changes drastically between 14 - 16 unless you are a "jock" type. It's all down to hormones. You cannot ever have built up the type of muscle that converts to fat before the age of 16! Unless you were on very heavy steroids.
Your problem is not clear though. How would you describe it? Do you have a problem with excess fat? Do you feel you have gained excess weight? Or are you feeling unfit?
Fat, I doubt you are in any sense of the word. Boys grow up and expand. Not all of your body mass will be lean, mean muscle (especially not if you don't so much as walk to the corner of your street!).
Gaining weight is normal with growth: expect a dramatic increase between ages 16-19. Most of it will be down to height, the rest depends on ethnicity, genetics and personal life-style.
You sound like 55 with your new exercise regime. Just get up and get out there and do it, man! You are only 18: you can become a top athlete over-night if you WANT to. At 18 life is all about sheer DRIVE. Will it and you are practically fit. Make the most of this while you can, it doesn't last very long.
Be young, play tennis 2,3, 5 times a week. Doesn't have to be 8hr training sessions! Just have a game with a buddy. Work up to a club competition. Have fun, beat the socks off an experienced 40 year old (it won't be easy! They're savvy!).
Walk, run, jump around, have a lark, get a bike, go on a hike: get active then your shape will just fall into place with true athletic, healthy ease.
As for food: just eat! You need tons of carbs for the kind of active healthy life-style you ought to be planning (or you'll become listless and fatigued). But GOOD ones (not pizza and chips). ALWAYS: wholemeal products (more (rye) bread, pasta, brown rice, no mash, crisps, puddings, pastry, pork pies, pasties).
Grilled lean meats (poultry), oily fish (for brain power, salmon, mackerel, sardines), white fish for super, light proteins. Beans (pulses/lentils) are power boosters, too. Fresh home made, thick soups are full of nutrients and fill you up without overtaxing you on calories.
And I cannot emphasise enough the benefits of lots of veg and fruit. An apple a day as it were, for starters. (Not just smoothies, which are high in sugars/cals but not necessarily so good for your digestive system).
Eat what you NEED: which means if you don't move or think big time, don't eat.
Roughly a healthy diet for the new ACTIVE you consists of 2000-2500 cals built up out of the quintessential 5 portions of fresh, fresh, fresh, fruit/veg, protein and carbohydrates. Choose fibre-rich products (bran, jacket potatoes, salads).
One guaranteed quick fix: Cut out saturated fats and eat only thinly spread, best butter you can TASTE, making sure you are not sneaking any fats in with sauces, spreads, mayonnaise, fried foods, sweets, icecreams etc. Cut out artificial sweetners (=toxins) and white sugar along with artificial flavourings, preservatives and other additives serving merely shelf-life and commercial purposes. Avoid preprocessed products where possible and no candy bars ever. Take care in your choice of energy bar too! They count as a meal. If you cut this type of fat, sugar and processed foods out altogether you will notice an immediate change in your diet, mindset and body shape.
For the rest, mind especially you choose food rich in minerals and vitamins: so keep it fresh. Supplements can be dangerous and need expert, individual dosing! You can even cause liver damage on Vitamin C.
Include nuts, dried fruits, seeds, dairy products (meaning yoghurt and curds, but take care with cheese which is very rich in cals, so go for a reduced (30-40%) fat content max.
It is going to be very crucial to your life-long health and fitness to inform yourself about your dietary needs and stay strict with yourself when you feel yourself slipping out of shape. You should give yourself a massive, firm pat on the back for spotting the first signs of deterioration so early on, when it is still relatively easy to do something about it with almost certainly, great results.
Make sure you learn to enjoy your meals and get to know the products you consume well. Love the colours, experiment with different cuisines, try to cook (or at least prepare) most of it yourself. It really is an integral part of taking good care of yourself. The inner man holds up the outer one.
It is inappropriate to speak of "getting back into shape" at your age, and you should rather think about maturing in good physical and spiritual health. Exercise and diet are important in this. But so is attitude and understanding.
Supporting you all the way:
Go for it!
Love Evelyn.
- Prev:South Beach
- Next:DIARRHEA