Fitness Advice

[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]

Originally Posted by Compost

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
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]

Originally Posted by Compost

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]

Originally Posted by makarios68

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]

Originally Posted by Compost

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]

Originally Posted by Compost

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. 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 ***