Eating Healthy

Exercising can be misunderstood, and harmful to the results you want if you are not doing the right ones. Here are some tips to help you out…
If you are looking to gain muscle, you will need to increase your caloric intake. Also, you need to lift weights. Larger weight, however, fewer reps. Power lifting will gain large muscle. This part of the subject is not what I will be going over. We will be focusing on loosing weight and gaining lean muscle.
If you are looking to tone down, and loose weight, you will need to lower your caloric intake. With this, if you lift weights, u must lift low weight, but with a lot more rep. Make sure to supersede with running.

Fact: Using targeting muscle workouts for abs will not loose belly fat.

Only two things to this. One, running and core cardio workouts. Two, eating the right fats. It takes fats to breakdown fats. However, you need to eat the right fats. This includes Poly and mono fats, and does not include trans or sat. Doing a million sit ups will get your abdominal muscles where you want them, however, it will not remove the layer of body fat that covers them. 

Good Foods
Water!!!!!
Meats
Chicken, Lean pork (pork tenderloin), fish and
seafood
Vegetables
Leafy greens (spinach), carrots, peas, beans,
peppers, sweet potatoes, broccoli
Grains
Whole grains, Wheat, wheat cereal, wheat or
multigrain beagles,  black, or brown rice,
multigrain crackers and breads
Nuts
Cashews, almonds, peanuts- sparingly
Fruits
Any fresh fruit (especially blue berries, acai, and
cranberries) Dairy Milk (2% or lower), skim cheese (swiss, provolone, etc.), low fat yogurt, eggs (only egg whites) Oils Olive oil, (sunflower oil and peanut oil sparingly)

Bad Foods
Sodas, soft drinks, and sweet tea
Red meat
Fast food
Frozen foods
Sugars
Sat fats, and trans fats
Fried food (including chicken and seafood)
Over eating in general or oversize portions
Chips
Anything with the name “Diet” in it
Aspartame
Processed meats

Hints- 
* Instead of frying food, try baking instead.
* Consulting a doctor may be necessary, but he/she can help you put together a plan.
* Try smaller portions and eating slower- don’t rush.
* Rest when you need it. Don’t fight to stay awake.
* Pay attention to your body. It will tell you what you should do, and when.

You want to plan out your foods ahead of time. Try one week at a time as to not over spend until you get used to getting a plan together. Set up a calendar and what you are going to eat.
Your eating habits must change. You should try to eat five times a day.

8am- Breakfast
11am- First snack
2pm- Lunch
5pm- Second Snack
8pm- Dinner

It is very important to never skip breakfast because it sets the tone for the day. Eating a balanced breakfast will help you to wake up create the energy you need for the day.
Make sure your meals have a healthy balance of 40/40/20, 40% Carbohydrates, 40% Proteins, 20% Fats. It’s very important for your body so it can get the most use during working out, and everyday activities.