Fitness Advice

[ormadulsul]

Hello fellow "Regnum-ers" !!!!

I'm sorry you haven't seen me clapping or spamming ambush on you the past 6 weeks. I haven't been online because things are very busy in the gym!

I am a personal trainer when I'm not clapping as The Sweetness or running away from a zerg on RO! It has been business as usual in the gym with New Years Resoluters.

I am offering this thread, on a serious note, to anybody that may have questions relating to exercise. I have been in the fitness industry for 11 years now, 4 of those years working as a dedicated personal trainer.

I would prefer to keep this forum a POSITIVE Q/A type forum if at all possible? I want to use my fitness industry experience to help all of my fellow RO players get in shape and stay in shape! (sorry conjus I can't make you walk faster) :D

Also, I would recommend anybody else to offer guidance and advice with any field/expertise that they have. I know many topics come up during game play chat, as well as forums; so why not help one another learn? :)

Don't tell NGD, but knowledge is free, they can't charge XIM for that :bounce:

Thank you for your time!

* * * The Sweetness * * * :pumpkin:

[Ulti19]

Atta boy sweet! Health = numero uno, nice job!

[Klutu]

Nice Sweets - I'm actually seeking some advice :P

I'm 5.10 - 190 (Built)

I'm working on building my lower pecs at the moment. Ive tried some techniques but i don't feel or notice any results. You got any tips?

My Equipment

2, 15 pound dumbbells

1 Weight Bench & Bar (200pounds of weight available)

1 Exercise Ball (never laugh these things are awesome for cronic back pain!)

1 Pull Up Bar (Women love watching me use this:P)

I use to be in a Gym but i don't have the time & $$$ for a bit to rejoin

[Ulti19]

Klutu :D

Benchpressing alone won't build all the muscles around pecs the same. I find if you do the chest fly while lying down with at least 25 pounds (you can try with your 15 pounds, if you feel that burn then it's working, if not then you need some heavier stuff)and you extend all the way down and all the way back up with around 15 reps each time for 3 sets, you get that burn in the lower and middle section of pecs.

[Klutu]

Klutu :D

Benchpressing alone won't build all the muscles around pecs the same. I find if you do the chest fly while lying down with at least 25 pounds (you can try with your 15 pounds, if you feel that burn then it's working, if not then you need some heavier stuff)and you extend all the way down and all the way back up with around 15 reps each time for 3 sets, you get that burn in the lower and middle section of pecs.


I do chest flys regularly with my 15 pounds ive recently stopped doing it because the 15's don't do anything - I was doing 3 sets of 50 and had saw no difference - I also do chest flys with my exercise ball thats about the only one that gives me any kind of burn.
Though the burn is more in my forearm then pecs

[VandaMan]

Actually I do have a question. Is it true that excessive masturbation lowers your athletic performance?

[Jippy]

"Is it true that excessive masturbation lowers your athletic performance?"

Dehydration? :bounce:

[Ulti19]

I do chest flys regularly with my 15 pounds ive recently stopped doing it because the 15's don't do anything - I was doing 3 sets of 50 and had saw no difference - I also do chest flys with my exercise ball thats about the only one that gives me any kind of burn.
Though the burn is more in my forearm then pecs

Think you need heavier weights then. Doing tons of reps will make you cut and tone the muscle really well, but heavy will make you grow. If you can do both, awesome^^ If the 15's don't do it try something like 40 pounds if you can get something around that weight. If not, try pushups with your hands closer to your mid torso and lower, should make that area burn as well as shoulders and abs, and a bunch of others^^.

[Angel_de_Combate]

"Is it true that excessive masturbation lowers your athletic performance?"

Dehydration? :bounce:

LMAO XD :bounce:

[tikinho]

I haven't lifted anything heavier than a mouse for 3 years. How to stop being lazy and start exercising?

[ormadulsul]

I do chest flys regularly with my 15 pounds ive recently stopped doing it because the 15's don't do anything - I was doing 3 sets of 50 and had saw no difference - I also do chest flys with my exercise ball thats about the only one that gives me any kind of burn.
Though the burn is more in my forearm then pecs

Klutu,

I agree with Ultimate: You need heavier weights.

Lower weights + higher reps = "small" toned muscles/endurance

Heavier weights + low reps = "large" bulky muscles/size/power

You need to do decline benchpress to focus on your lower pecs. Or decline bench flies to knock out the man boob effect!

*** The Sweetness ***

[ormadulsul]

Actually I do have a question. Is it true that excessive masturbation lowers your athletic performance?

Vandaman,

Believe it or not, I had a professor (female) tell us in class that professional athletes are sometimes told to avoid sex and masturbation before a major athletic event. Her logic was that "loss of semen" leads to loss of athletic performance.

I'm not sure if that is true or not. I think she was an angry b*tch upset at Title 9 (equal # of scholarships for female athletes at colleges) and she was hating on male athletes! ;)

*** The Sweetness ***

[ormadulsul]

I haven't lifted anything heavier than a mouse for 3 years. How to stop being lazy and start exercising?

Start with the basics:

Pick a day (hopefullly multiple days) where you can dedicate 20-30 minutes to a workout. It is very easy to have a "dedicated" time to exericse. Something as silly as knocking out a few pushups while waiting for RO to load or while you are waiting to get rezzed ;) hehe...

20-30 body weight squats
10-20 pushups
20-40 situps

These are very generic numbers. You want to test yourself, see how fit you are, and slowly add more reps and sets of exercises. :)

I hope that helps?

*** The Sweetness ***

[Ulti19]

I haven't lifted anything heavier than a mouse for 3 years. How to stop being lazy and start exercising?

Put 20 pound wrist weights on, then typing and playing ro will become a real challenge^^ You can also unplug your cpu, disconnect everything, and run up and down your house stairs carrying the moniter and frame, getting your cardio. This way, you get fit, but you don't need to ditch ur cpu:P

*yeah do what sweets said:) For first time training in a long time, it's nice to push yourself to your limit to see where you are in various areas of fitness and then plan accordingly on where and how to push those limits.

[Ulti19]

Vandaman,

Believe it or not, I had a professor (female) tell us in class that professional athletes are sometimes told to avoid sex and masturbation before a major athletic event. Her logic was that "loss of semen" leads to loss of athletic performance.

I'm not sure if that is true or not. I think she was an angry b*tch upset at Title 9 (equal # of scholarships for female athletes at colleges) and she was hating on male athletes! ;)

*** The Sweetness ***

Sorry for the double post.

Rofl!!!!!! No that is a complete myth ^^ Some prof's shouldn't be able to teach>.>

[VandaMan]

Believe it or not, I had a professor (female) tell us in class that professional athletes are sometimes told to avoid sex and masturbation before a major athletic event. Her logic was that "loss of semen" leads to loss of athletic performance.

That "loss of semen" thing sounds like a load of bullshit, but I have also been told to avoid sex and masturbation before athletic events. I figured maybe it would be something adrenaline levels or whatever.

[Arafails]

I haven't had any regular exercise since I gave up classic ballet twelve years ago. Since then, my diet has been high in fatty foods, sugar, and alcohol, often including days where I have ingested only corn chips, chocolate, alcoholic beverages, and full milk based drinks.

I am 6'1" and have never weighed more than 76kg (~168 lb). I have neither high cholesterol nor any blood pressure anomalies. My DM is getting really upset that I don't fit into the group, who are otherwise uniformly overweight. How do I fix this?

[Cuchulainn]

That "loss of semen" thing sounds like a load of bullshit, but I have also been told to avoid sex and masturbation before athletic events. I figured maybe it would be something adrenaline levels or whatever.

Adrenaline has a good influence on the condition. In sports a unnatural high adrenaline level is a sign of doping. A "loss of semen" decreases the adrenaline level much, right? If it is the case it would be logical that a "loss of semen" leads to a loss of athletic performance.

Edit: I confused adrenaline with testosterone :bangin:

[Arafails]

Semen and adrenaline are largely unrelated. Depleting your semen levels can cause an increase in testosterone production, which has no ill effects on the physical aspects of your performance, however does tend to result in a decrease in concentration.

[Cuchulainn]

Semen and adrenaline are largely unrelated. Depleting your semen levels can cause an increase in testosterone production, which has no ill effects on the physical aspects of your performance, however does tend to result in a decrease in concentration.

ah meh I confused adrenaline with testosterone :bangin:

"Testosterone may be used by an athlete in order to improve performance, and is considered to be a form of doping in most sports. "
http://en.wikipedia.org/wiki/Testosterone

[Arafails]

If your levels are artificially increased, but the amount naturally produced by the testes is unlikely to give any kind of short term benefit (and will almost never spike any of the various doping tests sufficiently).

[bois]

Vandaman,

Believe it or not, I had a professor (female) tell us in class that professional athletes are sometimes told to avoid sex and masturbation before a major athletic event. Her logic was that "loss of semen" leads to loss of athletic performance.



Oddly enough this is what ancient Martial arts teachers say too. Chinese medicine describes things differently so it may not be applicable to 'western' methologies.
Luckily , the ancient masters devised a way to train the pubococcygeal muscle in such a way that you can experience orgasm without actually ejaculation. To them , semen and spleen secretions are the core of internal chi energy systems. They also believe that all power is generated from the stomach 2 inches below the navel as well.
I embarked on this a long while back with generally mixed results. My martial art power has generally increased year on year without any actual muscle mass gain. Who knows if it is because of that training or not.
But , I suppose it is what you purpose your muscles for.

I don't require bulk as I need reaction. Reversal breathe chigong and resistance exercises/ hours of stance work basically allow me to build all the muscle I need without using weights of any sort. Actually, the bulk of muscle I need would be in the legs.

Art.

[ormadulsul]

I haven't had any regular exercise since I gave up classic ballet twelve years ago. Since then, my diet has been high in fatty foods, sugar, and alcohol, often including days where I have ingested only corn chips, chocolate, alcoholic beverages, and full milk based drinks.

I am 6'1" and have never weighed more than 76kg (~168 lb). I have neither high cholesterol nor any blood pressure anomalies. My DM is getting really upset that I don't fit into the group, who are otherwise uniformly overweight. How do I fix this?

I am not sure what your question is???

If you want to put weight on, you need to eat more, not just more twinkies or pop. Start adding healthy lean meat such as chicken or tuna. Maybe replace corn chips with rice or rice cakes. From your post, it would appear your body is on a one way course towards type-2 diabetes. YOu have to be very careful with high sugar spikes and no activicity combined, it can lead to high insulin production and insulin resistance and cause type-2 diabetes.

Let me know if I didnt answer your Q right :D

*** The Sweetness ***

[ormadulsul]

[QUOTE=bois;1272955]Oddly enough this is what ancient Martial arts Luckily , the ancient masters devised a way to train the pubococcygeal muscle in such a way that you can experience orgasm without actually ejaculation. QUOTE]

kegels!!!! :clapclap:

*** The Sweetness ***

[Arafails]

From your post, it would appear your body is on a one way course towards type-2 diabetes. YOu have to be very careful with high sugar spikes and no activicity combined, it can lead to high insulin production and insulin resistance and cause type-2 diabetes.

I don't think I yet mentioned that any time I've had it tested, my BGL has been healthy (If my body is headed for T2D it's doing a good job of hiding it). I guess the copious quantities of tannins is good for something ;) (You don't want to know what the inside of my tea cups look like by the time I decide it's time to get a fresh one).

No, I think you answered as best as was reasonable, especially considering that while the background was serious (if incomplete) the question wasn't.

He has a point about the type 2 diabetes, by the way, people. This applies to you. Sugar, like many necessities, is dangerous. Diet control by itself is insufficient.

...

Blanch or steam broccoli only for a short time, this not only preserves the vitamin content better, but tastes about a thousand times superior also. Same applies to long beans, sweet peas, and asparagus. :bounce:

[Klutu]

People also forget or just don't know how important a high fibre diet is either

I make sure to grab as much as possible threw foods and i always throw in a Glass of water with 2-3 tablespoons of Metamucil.

Fibre ftw!

[Vaylos]

Back in my later college years, I was involved in the medieval faire troupe doing fight choreography for the living chess board. We essentially wrote and scripted our own fight scenes, acted them for approval, and made changes as needed to fit who was supposed to win/lose and stuff. Most of the folks there were trained martial artists in some form or another. Some had multiple blackbelts. We had to work at a few things to make them more flashy for the audience and less martial-arts since some moves can be very very quick and hard to catch for audience members.

At the same time, I got into taking Aikido for a few months as a free class to college students. Unfortunately I got a nasty flu, was out for 2 weeks, and had to gracefully bow out in order to make up studies in time for exams.

That was a pretty fun time for me, and while I wasn't exactly "fit" I was in pretty good shape for a nerd xD


These days it's mostly my fingers and wrists getting the workout as I'm ticking ivories and working on music heh. I don't really have the time or the money to join an Aikido club or dojo at this point. I may join one and start learning again from scratch later though.

I was there mostly for the weapons practice, but I had to take the hand to hand part of it as well. I originally got in to learn some boken, but we also worked with jo, and I ended up liking that better. I tried to go back again later on, and he had started teaching Iaido as well, but I just ended up not having time due to work and everything.

Ah well, maybe someday I'll get back to it.

[ormadulsul]

People also forget or just don't know how important a high fibre diet is either

I make sure to grab as much as possible threw foods and i always throw in a Glass of water with 2-3 tablespoons of Metamucil.

Fibre ftw!

Just think how good it is to take a healty sh*t! :) You can get away from RO for a few minutes (30 minutes for your sh*t soakers) and get smoked while you are afk. :) Nothing beats a healthy poop!

High fiber also keeps bad calories out of your diet. The reason people are told to eat salad so often is because salad has next to no calories. The dressings and meats and cheeses on top of the salad are what make them unhealthy.

When you put more fiber in your diet, it gives you the satiety (full) feeling and does not allow you to put as much crap in your diet. Using water, powerade, or non-sweetened ice tea to replace pop, milk, and juice can cut a LOT of calories from the diet too. (I heard on good morning America that some people consume up to 20% of their daily calorie intake from liquids: Starbucks calories are NOT good).

*** The Sweetness ***

[ormadulsul]

Vaylos,

I liked your martial arts post. I never got into martial arts. I believe martial arts can help you gain mental strength, muscular strength, flexibility, and discipline :)

*I'm pretty sure ULTIMATE does a lot of martial arts*

You should try to make a few minutes of the day for any sort of exercise; even yoga! Something is better than nothing :D I know how easy it is to get hung up on 6-10 hours of RO during an invasion.... repeated 6-10 hour gaming intervals are not good for the body... :( try to balance it out!

*** The Sweetness ***

[Vaylos]

Very very true. Fiber is important. So far I'm sticking to my new year's resolution. I'm drinking lots of water, and getting lots of fiber via veggies and whole grains/wheat. Really helps clean the crud out of your guts and keep your system flushed of the bad stuff.

I still drink soda/pop but at meals or eating out, I always have a glass of water to go with it. At home, I'm down to drinking one or two max cans of diet soda a day.

I try to get 6 glasses of water minimum a day. People take that stuff for granted too much. At least until they get a hemorrhoid or (god forbid) torn a new one.

In addition to the healthier eating habit, I try to avoid foods high in saturated fat content. We've been eating a lot of soups and asian stir-fry at home these days. My wife is a vegetarian, so we use tofu in the stir-fry. Sometimes I'll make a whole-wheat pasta with veggies. Might try throwing some tempeh into the pasta sauce, but not sure on that. Tried it with the stir-fry once, but you could taste too much of the bitterness in the tempeh still. :/

And yeah that's true on the exercise. I don't generally sit in front of the computer that long unless I'm working on music or doing computer-work as a consultant. I do get out to walk an hour or so (and I walk at a pretty brisk pace) when it's not icy and snowy out (Iowa temps have warmed up a little this week, thankfully) And I do get out and about on the weekends. At home I try to get in some time for at least doing the stretches and such I learned in Aikido. I never could get into yoga, but my wife goes to yoga class daily. :)

[Angel_de_Combate]

Hey sweets i have a question.

I've just started work for the first time in a number of years, now the work ill be doing is very physical which is fine i like it, but my worries concern my diet. A month before christmas i decided to undertake a Pescatarian diet(for people who dont know, it's where you replace meat for fish really and i love fish) mainly because i got bored of eating the same kind of meats all the time..im not too fussed about red meat i cant say i ever enjoyed it and i just wanted to eat more vegetables. Now my concern is this..work is fairly sedate at the moment but we have to plant like 50,000 plants this year so that means work is gonna get hectic. Is my Pescatarian enough to keep me going alone, or should i be eating some chicken(i still like chicken but not all the time) more often as i feel the way im eating now might cause me to lose weight fast and i dont want that(some weight lose would be nice but not too much). Oh and could you please give me some ideal exercises to strengthen my back, i have er healthy assets and i know that these put some strain on my back and be nice to be able to do some of these before or after work. Any advice would be awesome. Cheers Sweets. xD

[Gawyn_Trakkand]

I've never been a fitness fanatic but i do take care of my body back when i was in the army i used to do an extreme cardio workout twice weekley and an intense circuit course every saturday. Eating health is somthing i can naturally enjoy i can cook healthy meals and tbh i prefer some of them to the meals i regularly eat. I have weak points like any other pies and pizza being my greatest achilles. at the moment i'm 185-200 lbs but i do have a nice muscle base with some padding.

My only advice to people looking to get actively fit is to first find out which way you want to get fit (e.g. just lose weight or gain muscle too) Cardio is excellent for losing weight but it can drop to scary ammounts (this is because cardio increases your metabolism) when i do my cardio (13 mile + runs) i ate easily 4 lbs of pasta in a day lol. Muscle building though is all about weight gain (muscle = heavier than fat) and tbh pain lots of pain. If you lift weights push your weight a little more everyday but trust me your body will not thank you for it.

Tricks that keep me healthy i have used include, pushups wake up one morning and do 5 push ups and increase by 1 every morning. Sit ups same as pushups do 5 increase them 1 by 1.

If you just wanna lose weight though put on some trainers/sneakers and hit the pavement and dont stop until you feel good about it :).

[bois]

Muscle is not heavier than fat. 1 lb of fat weighs the same as 1 lb of muscle.

Fat is less dense than muscle and as such takes up more space. A person of same weight with more fat % looks heavier than the person of equivalent weight with more muscle %. However, your composition is still important.

Every person has a different body type. As for hard work, I try to keep my diet as balanced as possible. You will need protein in your diet. You will also need carbs. Now this is tricky to balance and I really can't say as the environment in which I live differs from a lot of people here. I used to do landscaping work for a living back in the day. This meant strenuous work in 40 Degree Celsius heat for at least 6 hours per day. You can understand how conditioning this could be.

Hydration is important and keeping ionic balance. I used bananas a lot instead of gatorade while working to keep ionic balance up. I would burn my carbs off easily. I avoided bread and grains like the plague. But , again where I live is a huge factor. My carb intake comes from tropical root crops (usually just out the ground) such as Cassava, Sweet potato, yams, plantains, Dasheen, etc. This is the best carb to get. Mother nature is better , trust me. Living on an island means fresh fish every day for me. Vast choice. For more power I go for the more bloody dark fish rather than the white meat ones. Now, culturally we eat the fish head , eyeballs and stuff in seasoned fish broths but I would not suggest it for the squirmy. You eat that stuff you don't catch cold , ever. I have not had a cold in 4 years.
Sadly, I live at ground zero for this stuff, you would have to do the best you can.

Living in the Caribbean is truly a freeing experience.

To keep your back healthy you must keep your stomach healthy. Most back problems originate in the stomach. So, keep your metabolism up, take your fibre to flush the colon and cleanse (fast, detox) once every six months. Tone your abdominal muscles. You should be okay.

Consider wheat grass as a toning drink. You will thank me later :naughty:.

Artec

[Pnarpa]

Now, culturally we eat the fish head , eyeballs and stuff in seasoned fish broths but I would not suggest it for the squirmy. You eat that stuff you don't catch cold , ever. I have not had a cold in 4 years.

I want to at least see 3 positive results from 3 different experiments before I eat fish heads and eyeballs. :theking:

[bois]

Haha, totally agree. You have to really be part of the culture to consider such strange traditions. I was not recommending it as part of a regimen. However, if you do come to the Caribbean you should give Fish broth or 'fish tea' a try. You never see the ingredients (taken out) as a tourist. Despite the ingredients, it is rather tasty.

[Mattdoesrock]

Ahh Bois, a fatal mistake!! Now we know your true identity!

http://img84.imageshack.us/img84/1630/mrmiyagisticks.jpg



:sifflote:

[Gawyn_Trakkand]

Muscle is not heavier than fat. 1 lb of fat weighs the same as 1 lb of muscle.

ok smart ass muscle is denser than fat thus less mass to 1 lb of muscle than to 1 lb of fat. you will look leaner but you will be just as heavy if not heavier thats why most people turning fat into muscle gain weight ¬¬

[Angel_de_Combate]

...
Thankyou for replying. :)

Well no worries about heat here in sunny old England, at the moment 7am starts..im trying to keep warm. So i let me pick up on what i read..your basically saying that its very possible maintain a steady stream of energy just eating fish (i also soya protein based products aswell)? Which is great. As for getting good supply the UK is pretty good actually, the only fish i wont be eating too much of is oily fish..i still keep meaning to check but im pretty sure i can only eat 3 portion sizes of that a week. So basically white fish is the way to go, for me im trying to balance a low budget and eating well, i just cant afford to buy fresh vegetables everyday.

Basically at the moment my food intake goes like this:-

A fibre based breakfast, so seeded brown bread with peanut butter(maybe marmite), shredded wheat with semi-skimmed milk or museli.
I have a museli bar for when i get a bit hungry before lunch.
Lunch consists of, brown bread sandwiches with tuna or cheese(a little mayo, no butter), salad, or a some vegetable soup and a yoghurt.
Dinner varies, but i try to eat fish or vegetable protein with either pasta or rice and vegetables..im really into prawn stir fry at moment.

See looking at that it does seem a bit, lacking..id love to eat lots and lots of vegetables..but i get bored of just carrots..i love any vegetable. Fruit is an issue for me..i love the taste of bananas but i cant physically eat them >.< So i can have smoothies..but here in UK seems a bit cold for them yet. I'm trying to find a balance at the moment, between eating what i like and making sure im eating enough.

[bois]

ok smart ass muscle is denser than fat thus less mass to 1 lb of muscle than to 1 lb of fat. you will look leaner but you will be just as heavy if not heavier thats why most people turning fat into muscle gain weight ¬¬

Not trying to be a smart ass but I am not wrong. In my country we have a serious problem of over-nutrition leasing to obesity. Many of these people have actually lost weight when they started converting. The problem was that their fat content was so excessive in comparison to muscle that they burned off more weight than they gained, replacing the fat with nice lean muscle thus dropping poundage. They were also able to detoxify cells leading to even more weight loss via elimination of waste. They looked better and still lost weight. You can give me a red Karma if you disagree. I haven't got a nice one in a few weeks.
Maybe in your location results vary. I can only speak of my location.

Angel, I would say that everyone is different and if you are healthy , have good cholesterol, nice BMI and you have energy to spare then you are fine. Your body usually tells you when you are going off track with lack of energy, catching colds, slower bowel movements etc.
I did not see any beans in the diet except the soya. If you can fit it in the budget, a little black eye, lima or kidney beans won't hurt. Use black pepper or dill for gas if you get that.
As for the back thing I am sure Sweetness can devise something for you to build up muscular strength if you need it.
I am going to sign off this thread now as I feel I have overstepped the bounds as this thread really is one where Sweetness should be giving the advice. I don't want to offend and if I did that Sweetness I apologise. I just like to see people healthy and happy that is all.

Regards
Artec

[Miraculix]

ok smart ass muscle is denser than fat thus less mass to 1 lb of muscle than to 1 lb of fat.

/facepalm

1 lb of muscle has the same mass as 1 lb of fat, which is the same mass as 1 lb of plutonium or 1 lb of helium, or 1 lb of diamond. Namely, 1 lb of mass.

http://en.wikipedia.org/wiki/Pound_%28mass%29

The physical property you are looking for is called volume. Density is the ratio of mass over volume.

Skipped 2nd grade or something? :D

PS:
http://en.wikipedia.org/wiki/Muscle#Density_of_muscle_tissue_compared_to_adipos e_tissue

[ormadulsul]

Hey sweets i have a question.

I've just started work for the first time in a number of years, now the work ill be doing is very physical which is fine i like it, but my worries concern my diet. A month before christmas i decided to undertake a Pescatarian diet(for people who dont know, it's where you replace meat for fish really and i love fish) mainly because i got bored of eating the same kind of meats all the time..im not too fussed about red meat i cant say i ever enjoyed it and i just wanted to eat more vegetables. Now my concern is this..work is fairly sedate at the moment but we have to plant like 50,000 plants this year so that means work is gonna get hectic. Is my Pescatarian enough to keep me going alone, or should i be eating some chicken(i still like chicken but not all the time) more often as i feel the way im eating now might cause me to lose weight fast and i dont want that(some weight lose would be nice but not too much). Oh and could you please give me some ideal exercises to strengthen my back, i have er healthy assets and i know that these put some strain on my back and be nice to be able to do some of these before or after work. Any advice would be awesome. Cheers Sweets. xD

Angel,

Very good post :) I would only tell you to eat more protein (be it chicken or a protein drink/mix) if you increase your amount of exercise drastically or if you are not getting enough calories in your diet elsewhere.

The pescatarian diet will probably get you burned out from lack of choices. If you are dont mind the taste, you can add milk, bananas, or peanut butter to a protein powder to knock down 300-400 extra calories in lieu of chicken.

Regarding your back:
A few exercises I would suggest

1. Deadlift - hold weights in front of you, like doing a squat, but the weight placement will force your upper and lower back to work more

2. Floor plank - toes and elbows and forearms on the ground, back and body straight in a line as if you were doing a push-up (hold this for time or move up and down for reps)

3. 1-leg bent over "floor touch" (pivot from the waist and lean forward)

- if you are "well endowed" as your post suggested, that will stress your low back constantly, make sure you strengthen it as much as possible!-

Hopefully these help. If you need further explanation or advice, let me know!

*** The Sweetness ***

[ormadulsul]

I like everybody arguing on the volume of fat and muscle :)

1 lb = 1 lb ;)

Angel,
It sounds like you have a pretty healthy diet. (most) fish is high in Omega 3 Fatty Acids which will reduce LDL bad cholesterol and help to raise the HDL good cholesterol.

I would suggest a multi-vitamin at breakfast. Also, a lot of my co-workers find it easy to eat boiled eggs during the day. Eggs are the easiest type of protein for your body to absorb, not to mention pretty cheap! I get on a kick where I cook a few eggs for breakfast with some toast for an easy sandwich. * be careful to not eat ALL of the yolks, an average "medium" grade egg contains nearly 50% of your daily value of CHOLESTEROL*

*** The Sweetness ***

[Angel_de_Combate]

Thank you for the advice sweets. The exercises I will certainly try, i have a serious amount of back breaking planting coming up so hopefully this will help. Hmmm the protein shakes ill certainly try, you do mean the stuff that you can buy the barrel load that serious athletes use? As for the eggs...er i love eggs..but i really don't like them boiled :D I'm sure ill find something. xD

[HuntShot]

Well I have a question too,

I really would like to lose some weight, actually alot would be nice. I practice Karate twice a week and I swim once a week an hour.

I think I'm going to join a gym too, actually im sure I will but I really need a schedule to be organised and the things I should use at the gym as in half an hour cardio or... etc.

My schedule by now is:

Monday=Lazyday
Tuesday=Karate Training1 1/2hour
Wednesday=lazy
thursday=Lazy
friday=Karate training 1 1/2hour
saturday= the day Ineed to work all day
sunday=swimming 1hour

So as you can see im not really active some nice agenda would be ery very very appreciated I really want to lose my belly so in the holidays I can proudly walk in my swimming trunks!


Regards

[Comp]

I used to be a personal trainer and nutritionist (but the money sucks...so I write code now....and the money doesn't suck). In the past 2 years I completely changed my outlook on working out and exercising. I hurt myself a while back by tearing my chest wall while doing bench-press. That sucked and it hurt like a mofo. I started doing some research and digging around and I found CrossFit - and I have never looked back.

http://www.crossfit.com/

Let me give you an example. I started CrossFit being able to run a mile in about 6:45. Three months later, I ran the mile in 5:22 - and I'm 35 :O

I'm bigger, stronger, and faster than I ever was doing traditional weight training. It is very hard, not for everyone - but is a great program.

[Regnum_Online]

Well I have a question too,

I really would like to lose some weight, actually alot would be nice. I practice Karate twice a week and I swim once a week an hour.

I think I'm going to join a gym too, actually im sure I will but I really need a schedule to be organised and the things I should use at the gym as in half an hour cardio or... etc.

My schedule by now is:

Monday=Lazyday
Tuesday=Karate Training1 1/2hour
Wednesday=lazy
thursday=Lazy
friday=Karate training 1 1/2hour
saturday= the day Ineed to work all day
sunday=swimming 1hour

So as you can see im not really active some nice agenda would be ery very very appreciated I really want to lose my belly so in the holidays I can proudly walk in my swimming trunks!


Regards
Join the military. US Marines particulary. Then you'll lose some weight :-)

[Arafails]

I hurt myself a while back by tearing my chest wall while doing bench-press. That sucked and it hurt like a mofo.

I bet it did! How long for?

[HuntShot]

Join the military. US Marines particulary. Then you'll lose some weight :-)

Hahha, believe me if I could finish my school in the military I would join it but most people (I dont know if this is just in the Netherlands or everywhere) join the army because the school they go too will just be enough to do something as riding a truck.

[Pnarpa]

Just go for a run 3 days in a week and eat a well balanced diet?

[EpicAzan]

Hi sweetie

I am 15 years old and I do alot of sports (football,karate,swimming) but I want to do fitness too, In my country ( the netherlands) Its legal to do fitness from the age of 14 but my mother thinks its bad for you and you won't grow and stuff.. Is that true?

[Angel_de_Combate]

Hi sweetie

Its legal to do fitness from the age of 14 but my mother thinks its bad for you and you won't grow and stuff.. Is that true?

O.o, really ????

[Comp]

I bet it did! How long for?

I was out for 6 weeks - it scared me because it felt like I was having a heart attack. The pain wasn't instant...but everything my heart would beat my right arm would go numb and fingers would get tingly. Was a very odd and scary feeling.

[DkySven]

If you exercise a lot before you're 16, you could harm your growth is what I was told too.

Hahha, believe me if I could finish my school in the military I would join it but most people (I dont know if this is just in the Netherlands or everywhere) join the army because the school they go too will just be enough to do something as riding a truck.

Dutch army isn't hiring any one any time soon I believe. Budget cuts.

[Comp]

Hi sweetie

I am 15 years old and I do alot of sports (football,karate,swimming) but I want to do fitness too, In my country ( the netherlands) Its legal to do fitness from the age of 14 but my mother thinks its bad for you and you won't grow and stuff.. Is that true?

Yes - you should avoid heavy weight training until you are at least 17. There's varying research on this but where all researchers agree is that it causes problem with growth plates. There's absolutely nothing wrong with doing body-weight training at any age. Push-ups, pull ups, body-weight rows, explosive (no weight) squats, etc. All of these exercises will build muscle density (which is what you want). Muscle density is better than muscle mass.

[Pnarpa]

Lifting weights doesn't stunt growth... That's just a myth...

http://skinnybulkup.com/does-weight-lifting-stunt-growth/

[Klutu]

Ive been weight lifting since about 10-12 it doesn't stunt growth (atleast it hasn't for me)
But if you add alot of mass before your early stages of puberty (like i did) you'll end up with severe stretch marks on your biceps, thighs, neck/shoulders, & wherever you tried to add mass too - It never caused issues for me but if you have a problem with whats mentioned above don't do it.

Like Comp said muscle density is what you want at your age

Also adding Mass to your muscle improperly will slow you down you need to keep a balance between - Weight training & Cardio/Stretching

[Ulti19]

Hi sweetie

I am 15 years old and I do alot of sports (football,karate,swimming) but I want to do fitness too, In my country ( the netherlands) Its legal to do fitness from the age of 14 but my mother thinks its bad for you and you won't grow and stuff.. Is that true?

There are lots of variables around this. Most important thing to note is everyone is different and everyone has different limits. When you are young your body grows, especially the spine when you're resting. If you lift too heavy weights and constantly put immense strain on the spine your body will focus on recovering muscle tissue at a stage where you should be growing (especially if you're injuring yourself alot).
Doesn't mean you shouldn't train hard, but knowing your limits at the young ages especially if you havn't had growth spurts or anything yet is important.
Some people at 15 are stronger than others and can benchpress like 150 at that age and not hurt themselves growing. Some people who try way too hard and are not as strong naturally, and get injured a lot, especially back, can hurt their chances at being a bit taller for example in the long run.

*training when you're younger though will adapt your body faster to a more strained lifestyle and your muscles, and heart will no doubt be stronger in the long run if you keep it up.

[Comp]

Lifting weights doesn't stunt growth... That's just a myth...

http://skinnybulkup.com/does-weight-lifting-stunt-growth/

Just an FYI, growth plate problems do not necessarily stunt growth (but it can); however, it does greatly affect joint strength and bone density. If you look at Texas Medical Centre site (I forget where) you can find research on this subject regarding problems with bone density.

[ormadulsul]

Thank you for the advice sweets. The exercises I will certainly try, i have a serious amount of back breaking planting coming up so hopefully this will help. Hmmm the protein shakes ill certainly try, you do mean the stuff that you can buy the barrel load that serious athletes use? As for the eggs...er i love eggs..but i really don't like them boiled :D I'm sure ill find something. xD

I am not particular on any specific brand of protein. GNC has good protein powders. You will simply pay more $ for a "name brand" protein just as you would lots of $ for a designer-brand purse. Don't worry so much about the brand, go for flavor (vanilla is good) and taste.

I would suggest WHEY versus soy. Soy is difficult to mix :(

*** The Sweetness ***

[ormadulsul]

Well I have a question too,

I really would like to lose some weight, actually alot would be nice. I practice Karate twice a week and I swim once a week an hour.

I think I'm going to join a gym too, actually im sure I will but I really need a schedule to be organised and the things I should use at the gym as in half an hour cardio or... etc.

My schedule by now is:

Monday=Lazyday
Tuesday=Karate Training1 1/2hour
Wednesday=lazy
thursday=Lazy
friday=Karate training 1 1/2hour
saturday= the day Ineed to work all day
sunday=swimming 1hour

So as you can see im not really active some nice agenda would be ery very very appreciated I really want to lose my belly so in the holidays I can proudly walk in my swimming trunks!


Regards

Huntshot,

How is your diet? 2 things need to take place to lose weight:
1. eat less
2. move more :P

I would suggest take one of 2 lazy days and replace with cardio; brisk walking or light jogging (contingent on current fitness level).

Adding weight training will build muscle mass which, in the bigger picture, will speed up the metabolism. Muscles need energy (calories) to survive. Adding a few pounds of lean muscle mass will help your body to burn calories while you are doing nothing!

I hope this helps??

*** The Sweetness ***

[ormadulsul]

I used to be a personal trainer and nutritionist (but the money sucks...so I write code now....and the money doesn't suck). In the past 2 years I completely changed my outlook on working out and exercising. I hurt myself a while back by tearing my chest wall while doing bench-press. That sucked and it hurt like a mofo. I started doing some research and digging around and I found CrossFit - and I have never looked back.

http://www.crossfit.com/

Let me give you an example. I started CrossFit being able to run a mile in about 6:45. Three months later, I ran the mile in 5:22 - and I'm 35 :O

I'm bigger, stronger, and faster than I ever was doing traditional weight training. It is very hard, not for everyone - but is a great program.

Very good suggestion Compost!!!!!!

Crossfit is similar (but better in my opinion) than P90x.

THE TAKEAWAY FROM ALL OF THIS: I want everybody that plays RO to be fit and active :) Starting (nearly any) exercise program is better than a 24/7 sedentary lifestyle. Running realm to realm does NOT count as cardio; especially for the mounted-folk ;) hehe...

Seriously though, I know I am going against the grain by preaching fitness to my fellow gamers; I just figured I can offer friendly advice to help everybody stay in shape. The internet (and gaming community) are great outlets for us to teach one another (among killing and zerging) :D

*** The Sweetness *** :angel2:

[ormadulsul]

Join the military. US Marines particulary. Then you'll lose some weight :-)

Agreed 100% !!!

I was in the Army for a short stint. The PT (physical training) and discipline makes soldiers out of boys!

actually; the military just spoke about a "cross-fit" type change to their personal fitness training testing: check it out below....

http://www.tdtnews.com/story/2011/3/3/72813

*** The Sweetness *** :play_ball:

[ormadulsul]

Yes - you should avoid heavy weight training until you are at least 17. There's varying research on this but where all researchers agree is that it causes problem with growth plates. There's absolutely nothing wrong with doing body-weight training at any age. Push-ups, pull ups, body-weight rows, explosive (no weight) squats, etc. All of these exercises will build muscle density (which is what you want). Muscle density is better than muscle mass.

Compost took the words out of my mouth :)

*** The Sweetness ***

[Llyssaer]

. . . I have also been told to avoid sex and masturbation before athletic events. I figured maybe it would be something adrenaline levels or whatever.

My first thought here was perhaps because men tend to fall asleep afterward and would then miss practice, or the event. But comedy aside, I should think coaches might ask this just to keep their players focused on the game. There is also something in chinese culture about the loss or disruption of qi (chi), or essential energy flow.

Sweetest good to see this thread! Especially for gamers who spend much time sedentary. Good, also, just to see you. Although there was that one time I encountered you near algaros, just the two of us, and you had me slain in mere seconds. S'funny, too, because while I didn't enjoy dying, it was just nice to see you again. LOL

Cheers on this thread! Maybe we ladies can pick up a few tips too. ;)

~formerly Llynnea (alsius 2 yrs ago)

[HuntShot]

Huntshot,

How is your diet? 2 things need to take place to lose weight:
1. eat less
2. move more :P

I would suggest take one of 2 lazy days and replace with cardio; brisk walking or light jogging (contingent on current fitness level).

Adding weight training will build muscle mass which, in the bigger picture, will speed up the metabolism. Muscles need energy (calories) to survive. Adding a few pounds of lean muscle mass will help your body to burn calories while you are doing nothing!

I hope this helps??

*** The Sweetness ***

O MY FUCKING GOD IM SOOO GLAD YOU SAID THIS!

I wanted to train my muscles sooo much! But everyone in my environment
told me I should first lose weight before training muscles this seriously will stimulate my training progress! Thanks alot man !

Oh btw, any ideas which machines I should use in the gym to train my muscles? I already use the ....runing machine? Sorry I don't know it's name, the cardio trainer where you run on. But if I want to train my muscles (arms/stomach/leggs) then I should use some machine's too right?

[Arafails]

Runing machine – is that the one that helps you prepare spells faster?

Which muscles to you want to train?

[Ulti19]

Oh btw, any ideas which machines I should use in the gym to train my muscles? I already use the ....runing machine? Sorry I don't know it's name, the cardio trainer where you run on. But if I want to train my muscles (arms/stomach/leggs) then I should use some machine's too right?

The running machine is called a treadmill. You don't need machines really if you want arms, legs, stomach, but they sure can give you diversity.

For arms, you can simply use dumbells for a myriad of different workouts. For your stomach you can simply do situps and plank pushups help alot in toning that area^^ Legs, squats are always good to start with, then maybe add weight while you do them, also running very long alot will make you more lean and mean, if you start doing sprints more often you will jack your legs:P Also to build your leg you can use stationary bikes and put on hard resistance to really burn your muscle.

If you want more ideas of specific machines you want to use, you gotta know what muscle group you wanna train.

[HuntShot]

Runing machine – is that the one that helps you prepare spells faster?

Which muscles to you want to train?

hahah fail sorry, hmmm it's called a treadmill? Nice too know, and just arms, stomach and leggs. Should be enough right?

[HuntShot]

The running machine is called a treadmill. You don't need machines really if you want arms, legs, stomach, but they sure can give you diversity.

For arms, you can simply use dumbells for a myriad of different workouts. For your stomach you can simply do situps and plank pushups help alot in toning that area^^ Legs, squats are always good to start with, then maybe add weight while you do them, also running very long alot will make you more lean and mean, if you start doing sprints more often you will jack your legs:P Also to build your leg you can use stationary bikes and put on hard resistance to really burn your muscle.


hmmm this all sounds exactly like I thought it would. Just the basic stuff? And keep holding on, not quiting just going on. Still thank you ulti!

If you want more ideas of specific machines you want to use, you gotta know what muscle group you wanna train.

Hmmm that sounds hard, I mean the figure out part I'm really not that good with 'muscle' names so yeah... is there a site where all these names are explained? With some photos or stuff? I think it would be useful to tell my fitness trainer too.

[Bamm-Bamm]

Here's a question:
After a hefty workout last friday, my muscles were pretty sore (saturday not too bad, sunday had real trouble stretching my arms out, monday was better, today just feeling my triceps).
When would be the best time to go for a next workout? After i have no more pain, or when it's starting to get less painfull?

[veluchami]

A very apt thread for an MMORPG forum :p

Nice posts above, I would like to add one thing to the discussion about eating salads. Most people think of salads just in terms of more fibre and less calories. In my experience, eating raw/fresh food is a BIG factor in your overall well being. This doesnt weigh on people's mind while deciding their diet.

If you eat just cooked/processed food you never get some essential minerals and vitamins that get destroyed by cooking(even steaming). On the contrary, I also have read that your body doesn't absorb some nutrients well if you eat them uncooked. So I guess a mix of raw and cooked food should be part of everyone's diet.

[ormadulsul]

My first thought here was perhaps b
Sweetest good to see this thread! Especially for gamers who spend much time sedentary. Good, also, just to see you. Although there was that one time I encountered you near algaros, just the two of us, and you had me slain in mere seconds. S'funny, too, because while I didn't enjoy dying, it was just nice to see you again. LOL

Cheers on this thread! Maybe we ladies can pick up a few tips too. ;)

~formerly Llynnea (alsius 2 yrs ago)

Llynnea!!!!

I am sorry you died when I saw you near the fort :( It is very good to see you on here. It has been ages since I saw you online!

I actually haven't updated this thread in nearly 3 weeks :( Im sorry guys. I am bad about staying online consistently. I like to take time away from the internet. If you all haven't noticed, it has been 3 months now since I have physically logged into Regnum Online! *I am working out more* SPRING HAS ARRIVED! Outdoor workouts!!!!!

Everybody stay active :D

* * * The Sweetness * * *

[ormadulsul]

The running machine is called a treadmill. You don't need machines really if you want arms, legs, stomach, but they sure can give you diversity.

For arms, you can simply use dumbells for a myriad of different workouts. For your stomach you can simply do situps and plank pushups help alot in toning that area^^ Legs, squats are always good to start with, then maybe add weight while you do them, also running very long alot will make you more lean and mean, if you start doing sprints more often you will jack your legs:P Also to build your leg you can use stationary bikes and put on hard resistance to really burn your muscle.

If you want more ideas of specific machines you want to use, you gotta know what muscle group you wanna train.

Thanks for picking up the advice in my absence! :) I want everybody to help submit here.

[ormadulsul]

Here's a question:
After a hefty workout last friday, my muscles were pretty sore (saturday not too bad, sunday had real trouble stretching my arms out, monday was better, today just feeling my triceps).
When would be the best time to go for a next workout? After i have no more pain, or when it's starting to get less painfull?

Bamm,

I always tell people, "It is better to be safe than sorry."

With that in mind, I would workout the body parts that are not sore on the days after heavy lifts. If you killed your arms Monday, hit the legs Tuesday, abs Wednesday with cardio, then maybe Thursday off. (just an idea)

Another thing depends on how your like to workout. Two general workout types include:
1. bodybuilder style - one or two body parts per day, worked very hard
2. full body style - more general overall type workout, the whole body is worked but not as intense per body part

I would suggest style #2 for somebody new to fitness and looking to lose weight.

Style #1 is for somebody (like yourself) to target certain areas of the body more direct.

Let me know if this suggestion helps you :)

*** The Sweetness ***

[ormadulsul]

In game:

See Ultimate, or The Sweetness for fitness advice :) (or anybody else that has good knowledge of workouts etc.)

I am not professing that him or I are experts, just saying feel free to approach us during the game for exercise information. I know (from nearly 2 years of online chatting) Ultimate is very active as well.

We are all experts in our own way. Lets help each other stay fit for EXTRA gaming hours into the night :) No one person is a true expert with fitness; but one with many years experience can guide those with less experience.

Please see town trainer in your main city of your realm for the "get buff quest" .... lol... j/k

*** The Sweetness *** :clapclap:

[Bamm-Bamm]

Let me know if this suggestion helps you :)

*** The Sweetness ***

You asked for it, so here it goes:
The workout i did to get those sore muscles was basically a full body work-out (les mill's body pump, if you're familiar with that kinda thing). Point is, I was trying that "class" to see what it was like, after having started 2 weeks earlier with fitness after basically just sitting on my arse for about 15 years (thank god for fast metabolism!).
After considering my options, I thought it wise to just build up a solid base first by doing a less "heavy" workout, solo, for some months and then start those classes again lol
My biggest issue is still my biceps though. They're ever so slowly improving, but I do notice I'm making progress :)

Best of all... It's not just that I'm physically "improving"... I also feel much more alert/energetic/confident, which was kind of needed.

Good thing my health insurance offered me a month of fitness workout for free, or I'd never have experienced that.

[Comp]

You asked for it, so here it goes:
The workout i did to get those sore muscles was basically a full body work-out (les mill's body pump, if you're familiar with that kinda thing). Point is, I was trying that "class" to see what it was like, after having started 2 weeks earlier with fitness after basically just sitting on my arse for about 15 years (thank god for fast metabolism!).
After considering my options, I thought it wise to just build up a solid base first by doing a less "heavy" workout, solo, for some months and then start those classes again lol
My biggest issue is still my biceps though. They're ever so slowly improving, but I do notice I'm making progress :)

Best of all... It's not just that I'm physically "improving"... I also feel much more alert/energetic/confident, which was kind of needed.

Good thing my health insurance offered me a month of fitness workout for free, or I'd never have experienced that.

Actually, one of the best things you can do for your entire body if your choosing traditional weight lifting is a full-body routine. When I'm sick of crossfit, I usually jump to a full-body workout for about 3 weeks just to change things up. Here's a GREAT site for it.

http://www.bodybuilding.com/fun/iovate5.htm

I dropped doing traditional weight lifting almost 2 years ago though. I do things like...

- Pull my car down the street, then push it back home.
- Run with my kids behind me in a weighted wagon
- Flip a tractor tire and do overhead tosses of steel-belted truck tires
- Overhead squat sand bags (or if my kids run by I grab one of them and overhead squat them
- I'll do distance runs with a 50lb backpack
- Lots of pull-ups and push ups
- Handstand push-ups
- I walk around the yard carrying two 5-gallon buckets of rocks

My neighbors think I'm crazy - BUT - I have alot of fun working out. I'm 36 now and in better shape than when I was in the military - it's great.

[Ulti19]

- Pull my car down the street, then push it back home.
- Run with my kids behind me in a weighted wagon
- Flip a tractor tire and do overhead tosses of steel-belted truck tires
- Overhead squat sand bags (or if my kids run by I grab one of them and overhead squat them
- I'll do distance runs with a 50lb backpack
- Lots of pull-ups and push ups
- Handstand push-ups
- I walk around the yard carrying two 5-gallon buckets of rocks

My neighbors think I'm crazy - BUT - I have alot of fun working out. I'm 36 now and in better shape than when I was in the military - it's great.

That is pure win right there, plus 1! xD used to put every book i could from school into my bag and weights and run home^^

[ice_zero_cool]

Ok, so I wanna do something for my health too, but I have a little problem here. The first time I get that problem is in the morning while waking up. Even if I know that its gonna be a damn tight time shedule if i keep laying down on my bed (not even sleeping anymore), i just cant change it. -_-

Its the same with everything, be it learning for school, for my driving license or whatever - except of playing whatever game on my computer / xbox 360 or sometimes its just reading some manga that keeps me away from doing these things. I dont like it. I tell myself every day "tomorrow Ill do this" but one week later its still not done yet xD Im just always inferior to my lazyness.

So, before any training things, how to overcome this hurdle called lazyness? Just telling myself doesnt help :cuac:

[Comp]

Ok, so I wanna do something for my health too, but I have a little problem here. The first time I get that problem is in the morning while waking up. Even if I know that its gonna be a damn tight time shedule if i keep laying down on my bed (not even sleeping anymore), i just cant change it. -_-

Its the same with everything, be it learning for school, for my driving license or whatever - except of playing whatever game on my computer / xbox 360 or sometimes its just reading some manga that keeps me away from doing these things. I dont like it. I tell myself every day "tomorrow Ill do this" but one week later its still not done yet xD Im just always inferior to my lazyness.

So, before any training things, how to overcome this hurdle called lazyness? Just telling myself doesnt help :cuac:

Honestly, there's not magic cure. Most people who are fit do it out of routine and this is the same with anything. No one can get you out of bed in the morning, you have to do this on your own. My suggestion to you - get up every morning, grab you a cup of coffee, and take a walk. Start off with this and do it everyday until it becomes a habit. Exercising must become a habit or you just won't do it - that's human nature. The physics you learn in school apply to the human body as well. An object in motion tends to stay in motion - get up get moving.

Also, you might want to look at your diet - what are you eating? If you are consuming complex carbs (bread, rice, potatoes, chips, etc.) then those could be the reason you feel so lethargic. Cut out those (cause you don't need them) and replace those carbs you cut out with fresh veggies. I promise you, if you do that you'll see a very fast rise in your energy levels.

[Comp]

Nutrition has alot to do with energy levels and your ability to recover from exercising. Here's my diet.

Breakfast
- 3 egg whites
- Chopped green peppers and onions
- Oatmeal
- Yogurt

Snack (2-3 hours later)
- Protein shake (or peanuts)
- Apple

Lunch (2-3 hours later)
- Some kind of mean (fish, chicken, beef, etc)
- Fresh veggies
- Grapes (great for raising your natural insulin and energy level)

Snack (2-3 hours later)
- Protein shake (or peanuts)
- Apple

Dinner (2-3 hours later)
- Some kind of mean (fish, chicken, beef, etc)
- Fresh veggies
- some kind of fruit

Late night snack (cause we all get hungry before we go to bed)
- Peanuts (goal is to avoid anything with carbohydrates)

Do with it what you will but this keeps me going, keeps me trip, and provides enough protein and fatty acids for muscle sustainment and growth.

[ice_zero_cool]

Honestly, there's not magic cure.
Of course there isnt. but there are tricks that CAN help...
Most people who are fit do it out of routine and this is the same with anything. No one can get you out of bed in the morning, you have to do this on your own. My suggestion to you - get up every morning, grab you a cup of coffee,
/me is not a coffee drinker :D
and take a walk.
id have to get up even earlier then Oo so prolly a no-go >.<
Start off with this and do it everyday until it becomes a habit. Exercising must become a habit or you just won't do it - that's human nature. The physics you learn in school apply to the human body as well. An object in motion tends to stay in motion - get up get moving.

Also, you might want to look at your diet - what are you eating? If you are consuming complex carbs (bread, rice, potatoes, chips, etc.) then those could be the reason you feel so lethargic. Cut out those (cause you don't need them) and replace those carbs you cut out with fresh veggies. I promise you, if you do that you'll see a very fast rise in your energy levels.
well, the last few days... what was I eating the whole time. chips, steak, saussages, salat and such... Im not doing any diet and just eat whats getting on the table

*10 chars*

[makarios68]

If you are consuming complex carbs (bread, rice, potatoes, chips, etc.) then those could be the reason you feel so lethargic. Cut out those (cause you don't need them) and replace those carbs you cut out with fresh veggies. I promise you, if you do that you'll see a very fast rise in your energy levels.

I'm a little confused about this, Comp (my knowledge of diet is limited), i thought carbs gave you energy? Why does consuming them make you lethargic, and why would consuming fewer carbs make your energy levels rise?

I've been meaning to try a low carb diet for some time because despite excercising quite a lot, i can't seem to shed the extra few lbs i'm carrying.

[Comp]

I'm a little confused about this, Comp (my knowledge of diet is limited), i thought carbs gave you energy? Why does consuming them make you lethargic, and why would consuming fewer carbs make your energy levels rise?

I've been meaning to try a low carb diet for some time because despite excercising quite a lot, i can't seem to shed the extra few lbs i'm carrying.

Well there are different types of carbs and not all carbs are metabolized by the human body for energy. When your body begins to metabolize heavy carbohydrates you end up losing energy levels because your body is working trying to consume those carbs. That's why eating things like vegetables, fruits, and whole grain (like oatmeal) are better for you because your body can metabolize them quicker. Too often people think of carbohydrate rich foods as rice, breads, and potatoes and they forget about fruits and vegetables. When I say consume fewer carbs, I mean the heavy complex carbohydrates. Now, if you are going to run a marathon - by all means, carb load the day before for the sustained energy. However, since we aren't running marathons everyday the over consumption of carbohydrates isn't necessary. I can promise you that if you reduce the amount of complex carbohydrates you consume (breads, pastas, rice, potatoes) and increase fruits and vegetables - you'll loose fat (and weight) very quickly.

[ormadulsul]

I second what compost said in his response :)

Also, regarding the biceps... Be sure to use HEAVIER weights if you want them to get bigger. If you are "stuck" with size, try working them out from different angles. "Hammer Curls" and Cross-Chest curls are great ways to put a new spin on an old move ;)

*** The Sweetness ***

PS< sorry I haven't been on in a while! I have been working on my convertible project car again!

[ormadulsul]

Honestly, there's not magic cure. Most people who are fit do it out of routine and this is the same with anything. No one can get you out of bed in the morning, you have to do this on your own. My suggestion to you - get up every morning, grab you a cup of coffee, and take a walk. Start off with this and do it everyday until it becomes a habit. Exercising must become a habit or you just won't do it - that's human nature. The physics you learn in school apply to the human body as well. An object in motion tends to stay in motion - get up get moving.

Also, you might want to look at your diet - what are you eating? If you are consuming complex carbs (bread, rice, potatoes, chips, etc.) then those could be the reason you feel so lethargic. Cut out those (cause you don't need them) and replace those carbs you cut out with fresh veggies. I promise you, if you do that you'll see a very fast rise in your energy levels.

Very good response Compost!!

I agree. In my 4 years at my current gym the most common thing people says is, "I know what to do (exercise), but I just can't get started."

You need to SELF MOTIVATE! A simple 5 minute walk is better than 5 minutes of alarm clock snooze! Start SMALL then work BIG. 5 mins walking one week, build up to 10 mins walking the next few weeks etc. (either add more walking time per day, or more days walking per week)

....use the F.I.T.T. principle :).....
F. Frequency - how often do you exercise per week
I. Intensity - walking, jogging, sprinting?
T. Time - 5 mins, 5 hours?
T. Type - walking, biking, skiing, swimming, etc.

VARY your types so you stay engaged :) Exercise will lead to a much better and enjoyable quaility of life!!!!!!

*** The Sweetness ***

[ormadulsul]

Well there are different types of carbs and not all carbs are metabolized by the human body for energy. When your body begins to metabolize heavy carbohydrates you end up losing energy levels because your body is working trying to consume those carbs. That's why eating things like vegetables, fruits, and whole grain (like oatmeal) are better for you because your body can metabolize them quicker. Too often people think of carbohydrate rich foods as rice, breads, and potatoes and they forget about fruits and vegetables. When I say consume fewer carbs, I mean the heavy complex carbohydrates. Now, if you are going to run a marathon - by all means, carb load the day before for the sustained energy. However, since we aren't running marathons everyday the over consumption of carbohydrates isn't necessary. I can promise you that if you reduce the amount of complex carbohydrates you consume (breads, pastas, rice, potatoes) and increase fruits and vegetables - you'll loose fat (and weight) very quickly.

I focus more on the total caloric intake with my training clients. The specifics of the diet can be debated and are VERY VERY important by all means. Start by getting an idea of how many calories your body needs. If you need 2,000 calories and eat 4,000 calories; regarless of macronutrient type (protein, carb, fat) you will gain weight (store fat) as stored calories.

People are more successful with fruits and vegetables in the diet and LESS simple carbs like pop, and candy (sweet foods) because fruits and vegetables are not as calorie dense. Eating veggies is great too because you get the "full" feeling and have consumed less calories.

Compare these meals if you will:

eating a burger with sauces, fries with ketchup, and 2 pops (very high simple carb and fat calorie count) --> UNHEALTHY

to

salad with baked or grilled chicken breast, tomatoes, non-fat dressing, and a small apple with a glass of water (or bottled if you like) ---> HEALTHY

Off of the top of my head I think the following is true:
carbs - 4 calories per gram
proteins - 4 calroies per gram
fats - 9 calories per gram

(correct me if I am wrong on the per gram data please) This is why fatty foods, or an abundance of simple carbs in the diet is bad.

Back to my original point; weight loss comes down to limiting calorie intake, REGARDLESS OF TYPE of intake. All protein diets can work, just pay attention to the NUMBER of calories being consumed. 1 pound of fat = 3,500 calories........

Sorry I just wrote a book....

*** The Sweetness ***

[ormadulsul]

Nobody died did they? No posts to the fitness forum while I was gone? :(

I hope you are all staying healthy. :D I have yet to come back since the first week of January this year :( I have been putting my RO return off for too long. I just need to get back!

Does anybody have any health or fitness questions?

*** The Sweetness ***