DIET NON BODYBUILDING

Hey you all,
I do have a question here. I have a friend that wants to lose weight and doesn't have access to a gym so he doesn't need a bodybuilders diet nor supplements <we know they would help but todays economy he can't afford them>
first question is what approach to dieting should he take?
also is there a specific approach to protein needs to carbs and fat etc?
if weight is a factor i can ask him...
Thanks
Newsteel

I'd just eat 6-8 smaller meals. They'd eat every 3 hours. Drink more water. Cut the junk, sweets, salts & other things like that. Exercise for 30 minutes to 1 hour 3-4 times a week. Eat high protein, slow-digestive carbs such as: sweet potatoes, broccoli, brown rice & many other things. The weight factor can be a problem but if you want it bad, the weight won't be the problem anymore.

Hi Newsteel.
There are still a lot of variables that would be need to known in order to figure out the best approach for your friend. Things like how old is he, how active, how long since he as exercised regularly, how much weight does he want to lose, other health issues, etc.

Generally, I would tell your friend to eat a diet consisting of about 10-12 calories per pound of body weight per day. In other words, if he weighs 250 pounds he would eat around 2,500 calories per day. The diet should consist of a nutrient breakdown of 50% protein, 30% carbs, 20% fat. The proteins should be lean meats like skinless chicken and turkey and lean cuts of beef and fish. The carb sources should be healthy foods like vegetables and whole grains. The fats should come from healthy sources like nuts. He should also drink around 10-12 glasses of water per day.

If building muscle isn't a concern and the only goal is weight loss he should do some form of aerobic exercise 3-4 days per week for 20-30 minutes each time at the beginning. This website has a good explanation of calculating the intensity of the training: http://www.primusweb.com/fitnesspartner/library/activity/thr.htm

He can make adjustments to the caloric intake and the exercise frequency and intensity as he adjusts to the program. I wish your friend luck!

I would start off running 3 times a week for only 20 minutes. Then as times goes on advance up to maybe 4 times a week or 35-40 minutes 3 times a week.

If you start off at an hour 4 times a week your body will get used to it and then you'll have to incrase time to burn more and you'll have to increase to about an hour and a half to two... so start shorter and work up. You'll still burn calories.

I did a HIIT running where i Warmed up 5 min (jog)
Sprint for 1 min ( 10mph on the treadmil)
Then jog for 2 min ( 6 mph )
Sprint for 1 min ( 10mph on the treadmil)
Then jog for 2 min ( 6 mph )
Sprint for 1 min ( 10mph on the treadmil)
Then jog for 2 min ( 6 mph )
Then cool down 5 min.

for three weeks 3 times a week
and for weeks 4-6 I did it four times
then weeks 7-9 I did it 4 times and just added another sprint jog cycle in.
Really worked so if your up for it give it a try.

Still gotta eat healthy tho.
Nick

thanks all of you for your input i am gonna copy and paste and send it to him.....just wanted him to hear other peoples opinions..so he don't think i was just talking lol

i'll give u some advise don't listen to someone fatter than you about dieting anybody can read a book or a mag you need to listen to someone who can show you what has worked for them,it really helps when you look the part...you wouldnt listen to someone homeless on how to get rich would you:)

Fireman, was that directed at anyone in particular?

LOL...thanks, Brad. I was honestly curious, it just seemed the statement came out of left field!

From what has been my experience, and correct me if you feel differently JJ, but if the friend is going to attempt cardio it would be most beneficial to do burst training rather than distance.

Sprints/suicides/alternating speeds are the best way to lose extra body fat in my experience.

I always see people say they run 5 miles etc, but steady state isnt the best way

edit:(just saw kuhle mentioned an alternating speed strat)

That's probably true, Allan, but I think it all depends on the person's current level of activity and fitness. I was assuming that the subject person was starting at basically a zero fitness level, living a sedentary lifestyle with no current exercise in place. The first time I stepped on a treadmill at 300 pounds I walked for 30 minutes then tried to jog...at a very slow pace...for one minute and thought I was going to keel over. Interval training generally isn't a reality until there is a base of fitness established...just my experience and opinion.