Need input for health & fitness plan!

sadista

Hi Just looking for some advice. Im trying to get into a routine of daily excercise and healthy eating.
I have pretty much yoyo dieted for the last 2 years but now its time to get serious. Problem is I work 12 hour shifts and find it very hard to fit in the exercise so im thinking of getting up an hour earlier and heading to the gym in work every morning. I will give a brief layout of my daily plan and perhaps you guys could help me fill in the gaps, elaborate and make suggestions? Keep in mind this plan is only a very brief outline and i plan on perfecting it over the next week or so, so I would really appreciate your help as I am quite inexperienced.
Some info about me: I'm 12 stone hoping to get down to under 10 over the next five months. Is this realistic goal? I think my BMI is about 29.

So heres the plan:
5.15am: wake up.
5.30am: breakfast of homemade muesli w/low fat natural yogurt and a boiled egg.
5.50am: arrive at gym.50 minute workout consisting of: ??? Need input here as I havent got a clue.
6.40am: shower and get ready for work.
9.30am: Mid morning meal: 2 rasher and 1 slice wholemeal bread.
1.30pm: Lunch: salad; pickled onion,beetroot,ham cheese and lettuce. (need more suggestions)
7.00pm Dinner: This is where it could all go wrong so I need some suggestions for quick yet nutritious dinners as the last thing I want to do when I get home from work is stand over a cooker for an hour. Simple yet effective is what I would be looking for.

So there ya have it...my first step towards getting fit this year. i am also considering taking a hoodia supplement to help with the hunger pangs. I know theres been alot of hype about it not being authentic but after much research i think I can say that this one is real.
http://www.hoodobadiet.com/

your comments please!

scquinn

I would recommend that in the gym you would spend about 30mins doing weight training, 10mins abs and lastly 20mins cardio. Studies now show that weight training is more effective at burning fat that cardio and you will be building muscle aswell and the more muscle on your body the higher your metabolism and the more calories you burn throughout the day. I would suggest a full body weights routine 3 time a week.

On the diet side, i would change the racher (not a great source of protein and is full of salt) for something like chicken, turkey, tuna on wholemeal bread

For lunch salad is fine but make sure to add some seeds or nuts (healthy fats) and also some protein aswell

quick dinners such as stir fry with brown rice, pasta with tuna and cottage cheese

hiheyhello

The only thing I would add is that lunch at 1:30 to 7:30 is a good 6 hours without food , you should try eat some fruit or healthy nuts between that period . . .and the rasher is a bad idea , I would recommend some porridge with some flax seeds and for the dinner some fish/steak and a lot of vegetables

Hope this helps:o

aye

sadista wrote: »

i am also considering taking a hoodia supplement to help with the hunger pangs.

your comments please!

you shouldnt be getting hunger pangs. you are leaving it too long between meals, getting hungry and your body is storing fat.

make sure to eat every 3 to 4 hours, snack on fruit and nuts as said. try to get some protein in with each meal.