Physical Self-Improvement, exercise and nutrition

[Navarre]

I agree that getting what you pay for is therefore worth the price.

Six months for $250 is a good deal. I'm not as sure about $675 for 17 hours (about 2 months).

Plus they don't have any counsel on nutrition. How can I expect peak performance and results from a place that ignores what fuel I put in my body.

*loads up on Mt. Dew and Klondike bars* Okay, let's go for a run?

[Gaumer]

I'd bet you could find a series of podcasts or a youtube channel that specializes in the sort of exercises and nutritional backup you are looking for.

I've been pondering a search for a good pilates or yoga (something for stretching) series on the interwebs since my budget is 'free'

[Gaumer]

There's communities for that online too

The machines own us!!


I just do it, man. I get 30 minutes as fast as I can manage from second 1 to second...last, 5 days a week if not 6. I don't do anything else though

But I want too

You just got to go for it. Of course, I have a stationary bike and can just sit in front of the tube. I say screw some weights. Building muscle is masturbation But staying healthy/in shape is pretty good.

I got you on your food. Equal parts healthy fats, carbs and proteins. I throw some Oreos and cupcakes in there every once and a while too, but that's just me

[Navarre]

In the end I know it does indeed come down to either doing it or not doing it. It's a choice. The action, or lack thereof, follows.

I gotta get motivated.

[Slappy]

Just joined a Y so I can now go to the gym and drop some weight off of the 168 I am.

[Navarre]

I have been a member of gyms off and on. I got some results there but no more or less than I get at home.

I didn't find the fact that I'd paid my monthly membership make me want to work out any more. I want to do something with someone.

But meeting people at the gym isn't a way to go for me. I guess I should meet someone who wants to work out then do that with them. Just not sure how to do that either.

I'm more lonely than anything but feel better with company and exercise. So I'm looking for both.

[Slappy]

Problem for me is that I can do it Early in the morning, but not at home.  Otherwise I can not do it.
3 kids and a dog make it difficult.  I am also the most active in the morning.  I get up at five without an alarm usually.  What drives me nuts is that I have to be quiet at that time since 4 people are still sleeping.

Lucky for me, I am still reasonably fit.  Just wish to do some more and the pool opens at 5am.

[Navarre]

What's crazy for me is that I work from home, am not married, have no children here, and no pets. Work duties notwithstanding, I can do whatever the hell I want, when I want.

But it's the flip-side of your situation that's getting me. It's so lonely here that I feel like I'm living in a box. So motivation is hard to come by because it's sort of a "who cares what I do?"

The answer should be "I do!" I know. I've got it lucky in many ways and should be taking advantage of it.

[GiantGnome]

Yeah $40 for  an hour (45 minutes) seems expensive. The trick with the programme I am on, is that is a group-thing. I don't get an hour a week of personal time. The weight consultant (that's her title) is shared between me and a about eight to ten middle-aged women for an hour a week, which makes the cost bearable.

Aren't there class-type deals at your gym? At the gym I used to go to, there were classes with everything from aerobic (yuck!) to free weights (manly!). This was actually included in the ~$40 monthly gym membership (danish prices being what they are, this is a good deal).

I have some simple dietary advice:
1) Take the time to prepare your meals at home. Takeaway and processed foods is not usually made with your health in mind, even though it might say so on the box.
2) Fill up on the veggies, then proteins (meat, beans, eggs, (low-fat) cheese), then bread/rice/potatoes
3) Count calories. It seems like a chore, but at some time you know what most basic foods contains, and it will be like second nature.

It is also a good idea to have a trainer work out a exercise and/or weightlifting programme for you, and then do the training yourself. And then make a deal with your self to follow it for a period of time (say, 12 weeks), no matter if you get bored with it. If you can manage to do this, you can award your self with a prize (I give myself Walking Dead trades).

I have mainly been focusing on my keeping to my diet (although, the programme includes 7x30mins of exercise a week, which I do by riding my bicycle to work). But after I have lost all the weight I need to lose, I would also want to get fit, not just thin. So I hope that the above technique works

[Navarre]

I have fortified my resolve toward my exercise program.

I have stopped whining about how my ex-brother-in-law, 15 years my junior, is in better shape than I am.

I have stopped worrying about some fitness center that is overcharging me for what I can do at home.

I have stopped complaining about doing my workout at home because it is the results of the workout that are important, not where I do it.

I have begun the next phase of my home workout DVDs. I am enjoying them better than the first phase.

The first phase was the same workout three times a week for three weeks. I was getting bored.

The new workout phase not only alternates the workout routine every third day but any given workout is comprised of varied exercises that keep it from getting old.

This is even true of the cardio, which I was skipping altogether before because I was bored.

These new exercises are kicking my @$$. I am working on learning the exercises and getting good form but my performance is not where I want it to be.

You know what? Good!

If I was where I wanted to be with it I wouldn't need to be doing them, right? So I am looking forward to facing and conquering this thing over the next 12 weeks. Then I will move on to an even harder program from the DVD set.

I've been down for a long time. Very down.

Nearly everyone here except for the couple who are too self-important to care have been very supportive of my efforts to save myself. Thank you for that and the encouragement.

I'm heading to great places! 

[Navarre]

Has anyone ever tried the P90X program?

It's so popular I thought maybe someone has experienced it.

[Chris_D]

I'm a big man now, but I actually know quite a bit when it comes to losing weight.

On no less than two occasions have I lost over 150 lbs within a year. And on each occasion I never took any supplemental weight loss pills, or really endured a fancy diet.

All it was, was balancing a proper workout routine and a proper way of eating.

Here's the secret to how I literally burned 2 lbs a week (also, this requires a gym membership. If you have no access to a gym or have a social condition that keeps you from a gym, then let me know privately and I can assist you).

GNC Mega Mens Multi-Vitamins (these horse-pills are about the only thing that gives you enough actual nutritional energy to work out on a regular basis. I've tried about 30 brands of multi-vitamin, each for weeks, and this one stood above the rest with the most noticeable effects. And this isn't subjective effects, this is a significant increase in estimated caloric burn at the end of my work-outs [track this btw]).

Cardo-resistance-cardio routine:

Start with cardio, get your heart to your workout load (learn this for yourself, your personal "cardio bpm" isn't the same as someone who is skinny. Then stay in that zone for at least 30 minutes. FOr beginners it will be rough to get to 30 min. But as you get used to the jump and jive it'll get easier to go to an hour, and eventually 2 hours.

 Then do a "resistance track" wherein you visit a machine that will tone each set of muscles in your body (about 5 machines is all you need to achieve this). Each machine you do two reps on ("WTF is a rep?" A rep, prior to what anybody may tell you, is your bodies ability to do the machines activity until you feel it burning the muscle group that you are targeting. It can be between 5-20 movements. Find your rep zone by trying the thing out. Like cardio, the reps will grow as you get used to it/tone up). Between reps, do a short-stretch of each muscle group worked (short stretch is holding for 30 seconds/ long stretch is doing that twice in a row). Do the resistance work slowly. Don't think "OMG I NEED HIGH REPS CAUSE THAT MEANS I'M TOUGH RRAWRWRAWRAWR!" Actually you tone better with slow/low reps. Take 20 seconds to do the motion, instead of 5. Your muscles will burn more, but that means the fibers of muscle tissue are actually being worked, rather than pushed for a single motion with speed. Breath out as you pull the weight, and inhale as it goes back to rest. NEVER HOLD YOUR BREATH! If you hold your breath, then you will cause oxygen in your blood and your lungs to strain themselves, causing a chance of stroke and herniation. A hernia will be your punishment for not breathing. After moving to all the machines you want, get back to cardio to finish it off. Keep to the same rules as stated before, 30-min minimum. Cardio takes about 30 minutes as well.


An important tip: If you are working out every day back-to-back, then you will want to skip resistance every other day. If you work your muscles too much, you will find yourself fatigued, and in a great deal of pain. Sucks ducks, really. I learned this the hard way.

If you follow that exercise routine 5 days a week, then you will be losing weight hand-over-fist.

On eating: Eat what you want. But don't be dumb. If you want to be restrictive and have a diet designed to build your metabolism, then do the following:

Eat a portion no bigger than the size of your fist every three hours. That's it. There's your portion control: Your hand. Protein shakes aren't weight-loss aids, but they are low-calorie easy to prepare quick portions. Some taste like rejuvenate ass, but others are quite good. Don't go nuts and mix too much shit into them. If you can do straight up water and powder, then game on brother! Lowest calorie option! If you need a more significant drink, then look at options that won't screw you on daily intake: A banana, two Tbsp of No-Fat Yogurt, or skim milk. The last option is about the same as water really, but it doubles the calories. THe banana makes it like a smoothie, as does the yogurt. Feels like a good meal after you drink that! I always did the banana thing. I freaking love bananas. Start with a mix that you think tastes good. I recommend EAS, they have done wonders to making their shit taste decent. I've tried Mega-Men, home-brands [like Target/Wal-Mart], muscle milk, myoplex, etc. EAS is the only one that I found good (in Chocolate that is).

That's it. That's literally 10 years of research into health condensed into one post. And I mean real research, we're talking peer reviewed studies and data analysis and honest to goodness scientific rigor on the part of myself in terms of tracking results.

Some added things that I (PERSONALLY) like:

Eliptical. If you can stand it, this thing will burn calories nearly effortlessly. Some people hate it, but its resistance+cardio. It's awesome.

Biking. Get a bike, see the world. Great for making things easier on your brain when it comes to working out.

And finally an authors note of sorts:

It may seem entirely strange that a fat man is telling you how to be healthier, but the honest truth is, for me, I'm okay with being big. I've lost weight so many times, and each time I find myself back at where I'm comfortable. I stopped looking at how the world saw me, and instead looked at how I saw myself. I like food, and as I go on I'll treat food responsibly. But if that means I maintain a bigness to myself, then so be it. I have a beautiful fiancee that loves me for me, and even finds me attractive with my clothes off. I got her because I loved myself enough to not care about how I looked, and my mind, and personality shown through.

Anyways, good luck with this, but honestly. Pills? The best thing a pill could do for you is become a placebo, otherwise, it's just something else holding you back from losing the weight yourself.

[Chris_D]

I really didn't intend to write anything that long this morning :-3

I just buzzed through this thread and wanted to share my experience.

[Navarre]

I don't disagree with any of that. At least, I don't think I do; it was a lot of reading. lol

There are some things that are factors though.

For example, if one is just starting to exercise and is trying to lose weight, the ratio of protein to carbohydrates should be along the neighborhood of 5-to-1, whereas someone in good shape who is slimmed down but focusing on building more muscle would have a ratio of 2-to-1.

Based on your weight and activity level, your body will need a certain amount of calories per day. But the proportion of where those calories come from (in terms of protein/fats/carbs) matter.

Also, one has to consider their anaerobic threshold. As we exercise, our muscles burn glycogen and that needs replenished.

But if you are not passing your anaerobic threshold then the glycogen in your muscles is not sufficiently depleted. Because the muscles are still fairly full at that point then placing carbs back into your body will settle more in your fat cells than your muscles.

I think this is a problem with people who don't exercise hard enough over the time period they exercise then have a recovery drink. They are taking in a lot of carbs (usually sugars) but their muscles don't need it. So they are simply drinking sugar-milk, and that's not a good idea.

[Gaumer]

I've heard that equal parts of protein, carbs and healthy fats, a rounded diet, is the best way to go for balance, which should be the goal in most instances. Of course, lifting for muscle mass, muscle tone or a combo of both would mean more protein, but you can't beat balance, I've come to learn, in EVERYTHING.

I've also heard that exercising for too long causes the body to release some protein or other that actually tells your body to NOT lose weight.

I've also never seen a fat crackhead, so the drugs have to work to some count


Either way, all I'm saying is that I think an exercise routine NEEDS to be suited by the person, for the person (and not include crack; that was a joke).

I've never been over 150 lbs. I can't gain weight at all no matter what I do. I can eat anything I want and never exercise and stay 150 lbs, judging by my folks and grandfolks, never be over 160 or so. But I still try to eat right and get 20-45 minutes on my bike 6 days a week. Its not a perfect plan and I am far from perfect from following it but its MY thing and it works for me. I think that HAS to be the keystone to any fitness routine: you have to like it.