here%26#039;s what you%26#039;re gonna do on the treadmill 3x a week (spread out). it%26#039;s called HiiT (high intensity inverval training). the workout is only 20 minutes long, but it will boost your metabolism to burn 9x more than an hour on the tread mill. so what you do is walk for one minute, then run for one, then walk, run, walk, run, etc. for one minute each until you get to 20. HOWEVER, it%26#039;s not that easy because during the run, you should really be pushing yourself to the point that you don%26#039;t think you%26#039;ll be able to take it anymore. you many have to play witht he speed to see where you are. and eventually the run speed will get higher and higher as you get in better shape. pick another two days a week to do either a regualr paced jog or go ride a bike around. or even go for a few mile walk outside. you%26#039;re gonna want to rest on your days off from HiiT cuz it%26#039;s intense.
Now, being fit is 80% diet, so NO MORE sugars (including sugar from fruit), chips, sodas (unless it%26#039;s a diet soda) fattening foods, fried foods, or any junk food, period!!! eat lean meats like chicken breast and fish or egg whites even. eat your carbs for breakfast in the form of oat meal or cream of wheat. you can have some carbs at lunch too, but not much and none for dinner. lunch should either be a healthy sandwhich or a little bit of brown rice and chicken or fish. dinner chicken or fish and veggies. if you%26#039;re hungry in between meals and want a snack, have an egg white or two. seriously, learn how to portion your meals. pay attention here: eat until you are no longer hungry--NOT until you%26#039;re full. you%26#039;ll learn the difference if you pay close attention. if you%26#039;re looking more for a number to hit, then reduce your maintainance calories by 500 per day.
what a healthy sandwhich is considered to be is something like this (it%26#039;s what i eat) turkey on wheat with just lettuce, tomato and very light on may or none at all. you can add pickles and stuff, but i just personally don%26#039;t like them. but don%26#039;t go adding cheese or anything like that.
remember, this is not a diet...it%26#039;s gonna be a new way of eating. it will probably take you 6 months to a year to get into really good shape, but you%26#039;ll see the pounds come off each week...so that should keep you motivated. if you%26#039;re ever lazy and don%26#039;t feel like the cardio, DO NOT give up on the eating...diet is 80%