Does anyone know where I can find a daily diet plan? A grocery shopping list of a big basket of food that I can eat every day.High Intensity Interval Training
I'm a 34 year old male, i weigh 195 at 5'10" I'd like to lose ~25 lbs. I have a rowing machine at home that i plan to use 5 times a week. (25-30 spm, 5000-10000 meters, 30-60 minutes/day)
A more effective method would be High Intensity Interval Training. It something you easy into.
You preform 20 - 30 seconds rowing sprints. You follow it by easy to moderate rowing for 90 seconds to two minutes.
Your repeat this sequence 3 - 8 times.
Thus, you entire rowing exercise program would be a total of 7 - 22 minutes.Increased Post Exercise Metabolism
The reason this is more effective it that High Intensity Interval Training elevates your metabolism hours after your workout.
Thus, you end up burning more calories/body fat. Frequency
Performing High Intensity Interval Training with the rower about three time a week.
In an ideal situation I would eat the same food for each meal every day and I would have the same weekly shopping list. I'm fine with that. The trouble I'm having is that I cant seem to find a grocery list or a perfect meal plan for 1 day of nutrition for a healthy adult. People have dietary suggestions, but it really seems like no one knows and that is giving me way too much wiggle room and the amount of research I have to put in to every day meals is exhausting.Analysis Paralysis
You are over thinking this. Foods of Color
You vegetable choices should be vegetable rich in color.
Example: Green beans, squash, lettuce, broccoli, etc.
These foods are low in calories and high in fiber.
Wonder around the vegetable section of the super market and pick up the foods that you like best.Meats
Any meat choice works.
Any nutrition advice that anyone can give would be so incredibly useful. Even if you could point me the right direction. Maybe there is a weight loss diet that is more cut to the chase and leaves zero room for me to "figure it out on my own".3 Day Recall
First, you need to know how many calories you consume in a day.
To do this you count everything you eat for three days to find you daily caloric intake.
Once you know that number, you...Decrease Caloric Intake
You want to decrease your daily caloric intake about 20%.
Thus, if you are consuming 3000 calories a day, you'd decrease your caloric intake to about 2400 calories a day.
You will initially lose weight. However, at some point you're going to hit a... Plateau
The plateau occurs because your body learns to maintain your body weight with the lower caloric intake.
It is a survival mechanism (The General Adaptation Syndrome).
Once you hit that plateau, you need to decrease your caloric intake once more by approximately 20%.
Thus, if you are consuming 2400 calories a day, you drop you daily intake to 1920 calories a day.
This will jump start your weight loss.
However, going lower than 1920 calories (roughly that area) a day is leads to...Metabolic Damage
Every time you decrease your caloric intake, it slows your metabolism down.
At some point, dropping them too low is counter productive. Another topic for another time.
, i'm so damn lazy.
One of the common characteristics of successful people is that they are willing to do what unsuccessful people are won't.
If you want to drop the 25 lbs bad enough, you will do what it takes.