Aces High Bulletin Board
General Forums => The O' Club => Topic started by: EskimoJoe on March 18, 2008, 09:23:46 PM
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Hello AH Community :salute
I've been looking for some tips on good eating habits and good work-outs. I want to get more physically fit than I already am. I know that some of the community aren't "phat" nerds that sit on their behinds all day long, so, yeah.
I'm not looking for anything in particular, just general tips on good eating habits, and what type of workouts I should do, and when.
Thanks in advance, :salute
~EJ
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Portion control
Walk more
I now refuse to eat:
I try and avoid High Fructose Corn Syrup like a fiend. This stuff is bad.
Foods with MSG (Beef Jerky, some Soups)
I restrict Sodium, Fat, Carbs
The key is to NOT lose too much weight at a time. If you do, you'll end up burning Muscle instead. You'll keep it off longer too. I've lost 45 pounds in 13 months. I've noticed a difference because my body is adjusting to the weight loss easier. I've got about 50 pounds to go.
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Cool, thanks. Just a side-note though, I'm only 14. :)
One other thing I learned is that you should eat breakfast, because after 12 hours of fasting, or going without food, your body needs to eat. If you skip breakfast, your body will be like "Hey, whoah buddy, you're starving me" and the next time you eat, it will store a little of it's fat. Just a tip for any others looking to lose some weight ;)
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Cool, thanks. Just a side-note though, I'm only 14. :)
One other thing I learned is that you should eat breakfast, because after 12 hours of fasting, or going without food, your body needs to eat. If you skip breakfast, your body will be like "Hey, whoah buddy, you're starving me" and the next time you eat, it will store a little of it's fat. Just a tip for any others looking to lose some weight ;)
Breakfast is the MOST important meal of the day. If you needs to skip a "meal", skip Lunch. Every couple of hours in between, eat an apple or something light.
Also, if you eat the Majority of your Carbs for Breakfast (Oatmeal, etc), your body will be burning them off a lot easier throughout the day.
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Alright. So if I plan my meals something like...
- Breakfast : Bowl of Cereal, orange juice
- Lunch : Peanut Butter Jelly Sandwich, white milk, few crackers
- Dinner : Say...Maybe Bagel Bites and fruit?
And water, plenty of water...
Would that be alright?
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Multiple small meals of HEALTHY food to keep your metabolism going, skipping meals actually causes your metabolism to slow down which is bad juju. You can eat whatever you want so long as you can burn it off, but try to skip the sweets and processed foods. Don't eat out very much and stick with whole grain breads, brown rice, etc. In my opinion they have more flavour anyway.
What are you trying to do? Get 'in shape', get ripped, bulk up...? If you want to get 'in shape' you want to concentrate on cardio and calisthenics, running, biking, swimming etc. I'm not too sure about getting ripped because I've always taken the cardio route especially for my current line of work. I'd try to get with an athletic trainer at a gym or something like that and have them work with you personally. You want to start small and work your way up SLOWLY. When I do free weights it's the lightest weight first, 8 reps then move up 10lbs and do 6 reps, another 10lbs and do 4 reps. You can do protein shakes and the like if you want to bulk up but you'd better be sure to follow the instructions.
You also want to give each muscle group a few days to recover. Example: Abs/core and back on Monday, legs on Wednesday, and arms on Friday. I finish each session with 10 minutes of cardio and then get a really good stretch. You want to stretch before and after but after is where it really counts because the muscles are warm and more able to stretch.
Take a look at the food pyramid and try to follow it the best you can. If you are eating fairly consistently throughout the day it's not hard to get all the portions in, just don't eat to excess. Mix up what you eat on a daily basis. If you find yourself getting hungry eat a bowl of oatmeal or other food with a good amount of fiber. If you want to sweeten it, use a tablespoon of jelly and maybe throw in a banana, some berries, whatever you like. Fiber is good ;)
I'd skip the bagel bites for dinner just because they are processed to the nth degree. Eat something with a lot of fiber to prevent cravings for midnight snacks and eat dinner fairly early say around 6ish.
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What I'm trying to do is get in shape from my current condition (chubby calves, thighs, abs, pecs, and arms), to average muscle mass, then to a little above average.
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First Joe you need to find out what your dietary and caloric intake needs are to get through the day... then develop a menu ....
for example... my menu
Breakfast 2 apple fritters, pint of 2% milk, and 3-4 cups of coffee (no cream and sugar, dont want to over do it)
Lunch: Double bacon Cheeseburger w/ jalapenos, fries, and small coke
Dinner: baked chicken, mash potatos, corn, or pizza, or fish, mac/cheese, peas...milk
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First Joe you need to find out what your dietary and caloric intake needs are to get through the day... then develop a menu ....
for example... my menu
Breakfast 2 apple fritters, pint of 2% milk, and 3-4 cups of coffee (no cream and sugar, dont want to over do it)
Lunch: Double bacon Cheeseburger w/ jalapenos, fries, and small coke
Dinner: baked chicken, mash potatos, corn, or pizza, or fish, mac/cheese, peas...milk
And how's that working for you...
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Hello AH Community :salute
I've been looking for some tips on good eating habits and good work-outs. I want to get more physically fit than I already am. I know that some of the community aren't "phat" nerds that sit on their behinds all day long, so, yeah.
I'm not looking for anything in particular, just general tips on good eating habits, and what type of workouts I should do, and when.
Thanks in advance, :salute
~EJ
Eat multiple small meals a day instead of 1 or 2 large ones.
Learn to enjoy skinless chicken breasts.
Learn a lot of different recipes for skinless chicken breasts, you'll need them.
Learn some healthy, but very tasty recipes like gordon ramsey's broccoli soup (takes 5 minutes to make, tastes great & healthy)
Don't drink Coke, Pepsi, Mountain Dew, or any other sugar in a bottle.
Get your parents to enroll you in a martial art with full resistance sparring (brazilian jiu jitsu, boxing, or greco roman wrestling).
Gets you in shape, gives you a valuable life skill that you can pass on, and they''re all excellent fat-burning exercise.
Go twice a week, and don't whine, your training partners hurt just as much as you.
Spend 30 minutes to an hour each other day doing regular workouts. Push-ups, situps, jogging. imho, great cardio > big muscle size
The most important thing is to have the discipline to stick with it. Without that, you'll train, workout, and eat right for like... 2 weeks... then it's all downihill from there.
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for example... my menu
Breakfast 2 apple fritters, pint of 2% milk, and 3-4 cups of coffee (no cream and sugar, dont want to over do it)
Lunch: Double bacon Cheeseburger w/ jalapenos, fries, and small coke
Dinner: baked chicken, mash potatos, corn, or pizza, or fish, mac/cheese, peas...milk
"CLEAR!!!!" Slaps on paddles ZAPPPP.... "Stay with us Airscrew!!! CLEAR!!!" ZAAAAPPP.
_____________________________ ________________
"Dam.... Someone wanna call time on this?"
:D
Mac
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And how's that working for you...
47 years old, 6 foot, 190. no heart attack... yet...only occasional minor gastrointestal problems, usually relieved by relaxing the sphincter and releasing some of the built up pressure...
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Posting in the O' Club. What kind of idiot am I. I think I'm just gonna stick with my diet of rockstar, bagel bites, fruit, cereal, and pizza and workout for a couple hours at max intensity every other day... :confused:
Thanks for the help, those who actually bothered with serious posts :salute
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Personally, I feel the best work outs are the kind you can actually enjoy and don't have to be in a gym environment. I have a small cabin on a lake literally 5 minutes from my house, and from the Spring-Fall I wake up every morning before work, do a quick jog the the cabin and either go out for an hour in my row boat or kayake. Both are awesome work outs and very enjoyable.
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1. Don't eat food that can be handed to you through a window. NO fast food.
2. Throw away the scale. Don't do it for a number, use the mirror and a "feel good" test.
3. Avoid anything "enriched" or "hydrogenated"
4. Try to avoid artificial sweeteners.
5. Get in the mindset it is not a diet, it is a new lifestyle.
6. Work out 3 times a week for 20 minutes or more. Switch it up between cardio and muscle.
7. Yes muscle weighs more than fat so you may gain weight while doing this, but muscle naturally eats fat, so once you get the ball rolling you are burning fat by just sitting there.
8. Don't cut out EVERY donut or ho-ho, live a little.
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I find that swimming is a great all-around workout. I feel great after a good swim workout. It takes a bit of persistance to get into it if you haven't done a lot of swimming before, but it's hard to beat for a good workout.
If you need goals, consider going out for a biathalon or triathalon.
For diet, I lost 20 lbs in about a month on the south beach diet and found some other nice effects from the diet rules. I usually get heartburn all the time (for the last 15 years or so), but when I cut processed carbs out of my meals, I find that the heartburn goes away completely. As in 100% cured of heartburn. Going back to a "normal" healthy diet has resulted in a 5 lb weight gain over 1 year and the heartburn is back after being gone for about 8 months. So I'm slowly eliminating processed carbs again as I try to find a nice sustainable diet that has plenty of carbs to be healthy, but doesn't have processed ones like pasta, bread, etc. included.
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Alright. So if I plan my meals something like...
- Breakfast : Bowl of Cereal, orange juice
- Lunch : Peanut Butter Jelly Sandwich, white milk, few crackers
- Dinner : Say...Maybe Bagel Bites and fruit?
And water, plenty of water...
Would that be alright?
If I eat mostly carbs for breakfast, I'm starving by about 10am. I need some sort of protein in the morning. I get the most bang for the buck out of what is essentially a low-grease egg mc-muffin... An egg, a slice of reduced fat cheese, a slice of low fat ham, on some sort of whole grain bread. That will last me until at least noon even when I'm exerting myself through the day.
Carb only diets work ok with some people, but my body just responds with an insulin rush so I get sleepy and really hungry a couple of hours later. I've had that problem my whole life, and only in the last 2 years had the ability to really test it out and get definitive results. Veggies and protein and limited fruit is the diet my body likes the best. Any sugar or simple carbs like cereal, pasta, rice, most breads, etc go straight to fat, I fall asleep, and get hungry again soon after.
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What I'm trying to do is get in shape from my current condition (chubby calves, thighs, abs, pecs, and arms), to average muscle mass, then to a little above average.
You may need a lifestyle change too. If you are honestly serious about this, spend more time outdoors and less time watching TV, using the computer (or xbox), etc. An active lifestyle will simply naturally give you a healthier body composition. The time spent sitting down inside directly works against your goal, and if you're serious about changing things then you'll need to quit sitting around inside.
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You may need a lifestyle change too. If you are honestly serious about this, spend more time outdoors and less time watching TV, using the computer (or xbox), etc. An active lifestyle will simply naturally give you a healthier body composition. The time spent sitting down inside directly works against your goal, and if you're serious about changing things then you'll need to quit sitting around inside.
Oh, you'd love the outdoors when it's -50F wouldn't you? :lol
Thanks for the help though, I will take your posts and use them to the best of my abilities.
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Posting in the O' Club. What kind of idiot am I. I think I'm just gonna stick with my diet of rockstar, bagel bites, fruit, cereal, and pizza and workout for a couple hours at max intensity every other day... :confused:
Too many simple carbs. Lots of bread. Your body turns that stuff straight into sugar and then straight into fat if you don't metabolize it immediately. If you're working out every other day but otherwise sitting around inside the house or at a desk somewhere, you'll end up with strong muscles but also have a lot of fat as well.
Some guys with naturally high metabolic rates can get away with that and stay skinny, but for the rest of us we have to remain active or we'll turn into lardballs in spite of going to the gym.
I'd try eating more lean protein and reducing processed carbs. Your proposed diet is almost all bread and processed carbs... that's barely better than just eating spoonfuls of sugar and a multi-vitamin.
Try directly replacing breads with vegetables and fruits, if you don't want to shift to a higher ratio of protein.
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Could you recommend a diet for me? I'm rather picky, but I will eat it if it means getting physically fit. I'll show it to my mom and we could go buy some food. (Oh fun :rolleyes:)
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Could you recommend a diet for me? I'm rather picky, but I will eat it if it means getting physically fit. I'll show it to my mom and we could go buy some food. (Oh fun :rolleyes:)
Do a google search for south beach diet phase 2. That's the part of the diet where you lose only about a pound a week at most. There are plenty of online shopping lists and meal suggestions for phase 2 and 3 of south beach diet. You probably don't want to do phase 1 of south beach without a doctor's approval since you're fairly young.
As an example, instead of a pizza for dinner, try a grilled marinated chicken breast with rice and broccoli (or whatever vegetable). Maybe add a salad with tomato and low-sugar salad dressing (skip the croutons but low fat shredded cheese and sliced egg is ok).
"grilled chicken breast" sounds difficult, but they sell pre-marinated boneless skinless chicken breasts in most supermarkets and all you have to do is toss it in a frying pan with a tiny bit of olive oil to keep it from sticking. Cook it over med heat (not hot enough to splatter the oil all over the place) for about 4-5 min, flip it over and go another 4-5 min. Have some rice and veggies (I like broccoli but almost anything is fine) cooking on the side. Season the rice and veggies with soy sauce or salt/pepper or even a bit of one of those low-cholesterol margarines.
You can get quite creative with dinner salads too. Some ideas of what to put into a salad are chopped lettuce, sliced mushrooms, cherry tomatos, sliced sweet bell peppers, sliced sweet onion, sliced low-fat ham, sliced boiled eggs, reduced fat or non-fat shredded cheese, and light salad dressing. Check the carb counts on the salad dressing though... Some of the low fat ones just add sugar to make them taste better. Just add whatever you think might taste good into the salad, and leave out what doesn't. Just don't add anything super high in fat or that has a lot of carbs (like croutons).
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I did a quick search, it looks very promising. When my mom comes back from my brother's graduation from Bootcamp, I guess we're gonna go shopping :P
Thanks for the help
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Search out and record a show called
"You on a diet"
It is great.
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4-5 servings of vegetables, 1 of which try to have it be leafy green vegetation
3-4 servings of fruit
5-6 servings of WHOLE grain foods, pasta, bead, cereal (not enriched)
2-3 servings of dairy
2-3 servings of protein-Lean meat like buffalo, skinless chicken breasts, fish, turkey
That's basically the food pyramid. With your vegetables and fruits colour is GOOD. You want to have a rainbow of food on your plate. It's a lot of food so spread it out through the day to keep your energy and metabolism up. Like I said, don't eat to excess and also as was previously mentioned, you need to know what YOUR caloric intake is. The food pyramid is a general guideline but since everyone is different regarding their fitness levels and how much they work out etc. it fluctuates.
Cooking method is also important. You obviously don't want to be frying food as that shoots fat levels way up. Try grilling or broiling, for the fish you can boil it if that suits your taste as well. You want to leave the vegetables and fruits in a raw state as much as you can as cooking can tend to mess up the nutrients. Once you've changed your diet away from salty and sweet foods for a few weeks you'll find the food to be much more flavourful. Some stuff will be bland so it's okay to put a little salt on you just have to remember to keep the amounts low, portion control, portion control, portion control.
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Hello AH Community :salute
I've been looking for some tips on good eating habits and good work-outs. I want to get more physically fit than I already am. I know that some of the community aren't "phat" nerds that sit on their behinds all day long, so, yeah.
I'm not looking for anything in particular, just general tips on good eating habits, and what type of workouts I should do, and when.
Thanks in advance, :salute
~EJ
Get a rope and tie it to to your hands and the rear bumper of your car. Let the missus know there is a sale on tupperware at WallMart two states over and give her your credit card.
Try to keep up with the car.
As for food, you can always hope there is some road kill next to a gas pump or near a STOP sign. If not, then you will get slim even faster.
Enjoy :salute
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It is my philosophy that one should eat a natural diet.
What is a natural diet?
Human being ae been around for some 50 million years, and only in the last 3 or 4 thousand have we been eating a diet that has been agricultural. Only I the last 100 years have we been eating a diet that is industrial.
The modern diet is not all bad, but we developed on the hunter-gatherer lifestyle, and it was more gatherer-hunter. Consider a primitive man walking across the African plains and what we would eat. Would his first choice be to develop a hunting party, strategize how to take down a wildebeest, guard the carcass against competitors while slaughtering, bring back pieces to the village cook and dry the meat so it could last….
Or would he just pick some fruit off a tree and take a bite?
Fruits first, then other stuff like yams and potatoes, vegetables, then probably meats like fish and chicken: After all a snare set for a small game was probably much more common that to slaughter of larger beasts.
Breads and cereals were probably last developed, as you need an ordered society before you can raise acres of wheat.
Lastly, chemical enhancements of the last several decades were developed. Some are good, using such knowledge of vitamins and such to build better foods. Some like HF Corn syrup, maybe not the best, as it was developed not for enhanced nutrition, but for enhanced profits in the sweetened food industry.
Teeth of ancient man show little decay. They didn’t eat refined sugar.
It all comes back to understanding the fuel the engine is designed for. Using regular gas in an engine designed for premium is generally not a good idea.
As for exercise, we were developed for walking and running, but or chassis was only guaranteed for a few decades. Most runners have to give up when knees and hips degenerate. Aerobic something every day is a good thing, weight training a few times a week is a good thing, but small weights and high reps is probably better than a bodybuilding regimen.
I row. It is an aerobic weightlifting activity and I can get my HR up to 180 if I want to. I cannot remember a single injury I have suffered in the boat.
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Well everyone has given really good advice on the diet side of things so I wont comment on that.
As far as working out, have you looked into any of the martial arts? I've studied Muay Thai (Thai kick boxing) for about 3.5 years now. During that time I've lost over 30 pounds of fat 4 inches off my waist, and gained considerable muscle mass, not to mention the dramatic increase to my cardio circualtion.
When I started I was borderline overweight, out of shape, and had already suffered a heart attack at age 30. My blood pressure had more to do with it than anything else, but it was a wakeup call. For several years after that I'd go to the gym every now and then, maybe walk or ride my bike around the neighborhood but nothing I was doing was fun for me so I never stuck with anything for very long. When my kids started taking classes in Muay Thai I started watching them, asking questions and within a couple of months signed up to take the adult class in the evening. It's the only workout that I've found that keeps me interested. It's NEVER the same thing and it's plain FUN, not to mention a great stress reliever. I'm almost in as good shape now as I was when I went through Army basic at the age of 17. I had a doctors appointment with my Cardioligist about 9 months after I started and he was amazed how well I was doing. My last stress test and echo cardiogram 4 months ago showed that my cardio output has increased by over 65% from where it was a year after my heart attack. Those are serious results, and I'm not even into it that hardcore. I have class a couple nights a week and once in a while we have a weekend seminar with some of the Masters in the art.
That's what I do and I can't complain about the results. The trick to working out is finding something you'll enjoy doing. For me, swimming laps, pumping iron, or any of the other "traditional" workouts just didn't work for me. They were boring and I just couldn't muster the energy to keep doing something that I didn't enjoy. My martial arts on the other hand, well it's more of a social gathering with my friends in the class. We have allot of fun and get a great workout, not to mention that everything we learn has a practical value in the area of self defense.
Look into some of the martial arts studios in your area. Go in and watch a couple of classes, ask the instructors and other students questions. Many studios will offer a free trial period of some sort. Mine gave me the first month free, and a huge discount because I signed on with a family plan with me and my kids.
Hope this helps.
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Personally I use sex to stay in shape.
...that's what I tell my wife anyway.
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lol curval true!
When I was your age eskimo I ate the worst food imaginable but never put on a pound.
Sport, exercise, hardly ever being sat infront of a computer.
Diet and exercise is about 50/50 everyone has their own balance. Don't starve yourself!
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Everything you need to know:
Hacker's Diet (http://www.fourmilab.ch/hackdiet/e4/)
word
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Smaller portions was the key for me, since this October 07 i have lost 45lbs. I'm down to 225 with 25 more to go. I try to stay away from dairy as much as possible, but when i induldge i keep it to small portions.
You must exercise also, i hit the treadmill for about a half hour or go for a walk outside after dinner. You would be suprised how even a small workout has a big effect after a few months.
Try not to go to bed with a full stomach, i cant sleep with my stomach grumbling, so before i go to bed i will have a small snack, usually something fat/sugar free, depends on what you like.
Dont starve yourself...ive also found that once your body gets used to smaller portions, your stomach gets used to it and you still feel full.
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I lost 191 pounds...I've been there. Stopped smoking last November and gained some back, so I working that off now.
1) Lose the carbs. Eat greens, salads, tomatoes. You'd be surprised how much a can of veggies will fill you up
2) Walk. Some folks are saying "work out", but going to the gym sucks. Just walk.
3) Cromium Picolinate works wonders. It's in all those expensive diet pills. It LIES to your blood sugar and tells your brain you aren't hungry. Start off with three 500 mu pills a day and work your way up. You CANNOT OD on it.
Good Luck!
ROX
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I lost 191 pounds...I've been there. Stopped smoking last November and gained some back, so I working that off now.
ROX
Wow~191 lb. is an impressive loss!
I flux on my weight a bit. Didn't eat but one meal (dinner) during the school year for the last few years. Then when summer rolls around and I actually eat lunch... I have to pull out a whole new set of plump clothes. Then it drops again as soon as I stop eating.
It's extremely unhealthy ~ I feel less healthy now more than I ever have. I'll probably look at y'alls tips too. :)
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I lost 191 pounds...I've been there.
Good Luck!
ROX
I'm only looking to lose about 20lbs, or gain weight as long as I gain some visible muscle mass
And thank you ;)