help need advice very welcome

bk1991

hi
ok straight to the point i wana tone up my abs what should i do or what should i change about my diet i have seen on websites its got to do with bmi or something ??????
my diet

regular day would be
no breakfast
dinner would be spuds and vegtables plus meat
tea would be salad or ham or chease
what should i be eating ????
i walk about 3 miles every evening and am quite active during day
play no sports
can give ye anymore info if ye require

cheers bk1991

EileenG

Abs are built in the kitchen, not the gym. Not to say don't go to the gym, but a visible six pack is all about stripping off the bodyfat so your tummy muscles are visible. You can't spot reduce, so you can do crunches all day long, and if you your abs are covered by a layer of fat, they won't look good.

Clean up your diet. Eat breakfast, ideally something with protein. Eggs or porridge are good.

Each meal should have a good quality protein, a healthy fat and a lot of green veg. Cut back on the white carbs (sugar, bread, pasta, rice, box breakfast cereals) and eat a lot more veg.

Get active. Walking is good, but sometimes try running or cycling or something that makes you sweat and pant. Find a sport you enjoy and do it. Do regular strength exercises. If you won't join a gym, then lots of squats and press-ups.

bk1991

EileenG wrote: »

Abs are built in the kitchen, not the gym. Not to say don't go to the gym, but a visible six pack is all about stripping off the bodyfat so your tummy muscles are visible. You can't spot reduce, so you can do crunches all day long, and if you your abs are covered by a layer of fat, they won't look good.

Clean up your diet. Eat breakfast, ideally something with protein. Eggs or porridge are good.

Each meal should have a good quality protein, a healthy fat and a lot of green veg. Cut back on the white carbs (sugar, bread, pasta, rice, box breakfast cereals) and eat a lot more veg.

Get active. Walking is good, but sometimes try running or cycling or something that makes you sweat and pant. Find a sport you enjoy and do it. Do regular strength exercises. If you won't join a gym, then lots of squats and press-ups.

cheers for the info much appriciated
one thing i hate porrige and eggs ..:(:(what could i replace this with
is three meals better than little meals all day ????
i was thinking cycleing would be good alright basicaly the way to get abs defined is lose weight isnt it ????

EileenG

Cycling is great, because you can vary the intensity so easily. You can warm up at a nice easy pace, then when you find an inviting stretch of road,. go full blast. Pick a car and race it.

Breakfast doesn't have to be specific foods. There is no reason you can't cook extra at dinner and reheat some for breakfast. Or have a tub of cottage cheese, or even a protein shake. Just try to make sure whatever you have has some protein and doesn't contain too much sugar.

There is debate about the meals per day thing. Some people swear you should eat lots of little meals, others stick to three main ones. I reckon it's a good idea to eat to hunger. Wait until you are genuinely hungry, then eat. Repeat.

Bodybuilders are very fond of the six meals a day thing, but they often have to shovel in such huge amounts of food that it's next to impossible to get it all in without a lot of meals. If you are eating lower calories, you could end up with very tiny portions that leave you feeling unsatisfied. Also, lots of little meals can easily add up to more calories than you think. You are more likely to go to the trouble of cooking a decent amount of veg for a main meal. Snacks are often high cal foods.

bk1991

EileenG wrote: »

Cycling is great, because you can vary the intensity so easily. You can warm up at a nice easy pace, then when you find an inviting stretch of road,. go full blast. Pick a car and race it.

Breakfast doesn't have to be specific foods. There is no reason you can't cook extra at dinner and reheat some for breakfast. Or have a tub of cottage cheese, or even a protein shake. Just try to make sure whatever you have has some protein and doesn't contain too much sugar.

There is debate about the meals per day thing. Some people swear you should eat lots of little meals, others stick to three main ones. I reckon it's a good idea to eat to hunger. Wait until you are genuinely hungry, then eat. Repeat.

Bodybuilders are very fond of the six meals a day thing, but they often have to shovel in such huge amounts of food that it's next to impossible to get it all in without a lot of meals. If you are eating lower calories, you could end up with very tiny portions that leave you feeling unsatisfied. Also, lots of little meals can easily add up to more calories than you think. You are more likely to go to the trouble of cooking a decent amount of veg for a main meal. Snacks are often high cal foods.

is cycleing enough on its own as exercise i am quite active in work so ???
moast processed foods are bad ?

EileenG

Depends how much cycling you do. But cycling has the huge advantage that you can use it for transport as well, so it dosen't take time out of your day.

Yeah, stick to fresh unprocessed food as much as possible. The people who make the processed stuff spend a fortune on discovering how to make the cheapest ingredients taste as addictive as possible. They are not doing it for the good of your health.

Transform

start doing weights and clean up diet wayyyyyy more as it needs mega work - more veg, fruit, protein and good fats