[font size="1" color="#FF0000"]LAST EDITED ON Nov-06-02 AT 05:52AM (Est)[/font][p]Hello Shari,
I am honoured to be here. I am no expert, but I will do my best using my own experiences.
The first thing I find with vegetarians is that their diet lacks protein and if you are lifting heavy weights, you really need that to build up muscle fibre. So I would say if you can add in low fat dairy (milk and cheeses), eggs, fish (do you eat fish?) and soya protein. It's a good idea to have some cheese sticks before a weights workout, a banana before a cardio. And you need fats, protein and carbs after a workout. Don't be afraid to eat fats because some fats are good for you, like olive oil, fish oils, nut and vegetable oils. Add oil based dressing to salads and use it in your cooking.
A good breakfast is cereal and milk, porridge and milk, eggs (poached or scrambled) with grilled tomatoes and mushrooms or a slice of toast. Salads for lunch and rice or pasta with some stir fried vegetable and vegetable protein or low fat sauce for dinner.
As you are exercising, you can eat more. I have to say that I don't approved of calorie counting and points system because it means that people are disassociating themselves from their own bodies. People's calorific needs varies depending on height, activity level undertaken throughout the day so you have to eat accordingly. Instead of counting points, see if you can tell when you are full and stop eating then. If it seems you are eating more then that means your body needs more food. The problem I find with counting calories is that some days you are more active and use more energy, if you do not eat sufficiently to replenish yourself you will not be able to work out to your maximum, your body will take longer to recover too and you will not get muscle tone. Eat slowly so your body has time to digest.
Instead of counting calories, try to cut down out sugar and refined carbohydrates like white bread, cakes, biscuits, donuts etc. Have more whole meal pasta, rice, bread and potatoes (boiled not fried), fruits and vegetables and lean protein.
As for exercise, try doing 2 total weight training sessions per week and 2 cardios, like do MIS and PS and 2 bike sessions or 1 bike and step. E.g.
Mon: MIS
Tues: cardio
Weds: PS Legs & Abs,
Thurs: cardio
Fri: PS Chest, Shoulders & Abs and Bicep and Triceps
Sat: either cardio or rest
Sun: rest
Do this for 8 weeks and then change to S&H and Power Hour rotation. If you can do step then try IMAX, MIC and Circuit Max and Cathe's other step videos.
You should get results by way of more muscle definition if you use the weights that really challenge you and you should feel muscle exhaustion on the last set of reps to the point where you can barely lift the weights.
Sorry it's so long.
Yen
