Since High School i've put on some extra weight because i havent been to the gym since playing sports in HS. . . Im 5'11 190 . . . Looking for some workout/diet advice. I eat alot throughout the day, and always have found dieting to be hard because i love to eat. Also I go out drinking 2-3 times a week, so im looking for a plan to start this upcoming week. . . If i just lift free weights and run can i just eat what i want? . . .my goal is to tone and improve my posture. . . Anybody got any good workout charts out there or diet plans. . .
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im not a trainer, but i played soccer through college and am pretty knowledgable about fitness and such. your going to need to cut some of ur eating and drinking if u wanna lose weight, while doing the lifting ad cardio. they go hand in hand. if u dont have a somewhat healthy diet you can exercise and do cardio as much as u want, it aint gonna happen for 98% of ppl, there are those weird ppl who can eat WHATEVER they want and workout 3-5 times a week and r in great shape.
i suggest trying to cut down on the eating and maybe drink 1-2 times a week, but if u have to more than that, just ease up on it. also not eating anything 2-3 hours before u go to bed will help a good bit
good luck, i need to hit the gym myself and lose like 20 LBS.Comment -
I feel I have a very good background on this because I have been into it since 1985... I have tried MANY things just to see how they worked and I believe you can eat what you want if you workout hard enough...
My advice is to lift free weights 3-5 times a week and do SPRINTS... As an example I line up on the goal line and SPRINT FULL SPEED AND EFFORT to the other goal line and turn around and walk back to the goal line where I started... Once I get back I should be able to go again and if I am not I build my way up... At first you will only be able to do 2 but eventually you will do 10 and it takes VERY LITTLE TIME with MAXIMUM results...
My theory behind this is when running at a slower pace for a longer distance you will have to run for quite a while before you begin to utlize your fat reserves for energy as you go through ATP then blood glucose first... With SPRINTS you burn fat NOT DURING SPRINTING but during recovery... SPRINTS in this manner are what will feel like a combination of lifting weights and doing cardio... When you walk off the field after doing 10 100's you don't feel the same as when you running 4 miles...
I will add that if you are too over weight you will have to get rid of it first by cutting as the above poster mentioned but once cut you can eat anything and everything AS LONG AS YOU CONTINUE the intensity of your workouts...
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ah i played at a D 2 school here in PA... not sure if u heard of it, Cal U... only went for a year and a half though, hated college but loved to play. went to the state champs my 1st year there as a started, and our team went to NCAA tourney 2nd year, i redshirted that year tough due to a compounded fractured leg, sickComment -
Thanks guys . . .
Any specific workout plans i can print out and utilize. . .
Shams,
I always thought to tone up and burn fat was to do slower controlled movement. . . I even heard walking was better then running/jogging. ..Comment -
walking (at a decent clip, not walking like u just got up and wanna take a piss type of walk) a mile EVERYDAY is alright, if u wanna get toned with minimum muscle loss, but i really find it that running/sprints dont make u lose too much muscle. soi think sprints/running is fine. it all depends on what u can do, u obviously will have to start out slow, but after i hit the gym for 2 weeks or so and get the rust off of me. ill do cardio on a stepper or other type of machine for 30-45 mins 3-5 times a week.
like i said u will have to start off slow, and dont let it get u down that u can only do like 10-15 mins or w/e... just keep at itComment -
1. Increase your meal intake to 5 meals a day, just eat small sizes. And eat healthy(can't stress the importance of that). Say every 3 hours. This will increase your metabolism because your body will be constantly working to break it down.
Protein, protein, and more protein.
Don't starve yourself, your body will result to eating muscle as well as fat.
2. Don't overtrain. It will do more harm than good. Cardio you can do 5 times a week. But lifting you should do 3 sessions one week/4 the next.(And don't exercise the same muscle two days in a row)
3. Rest. The body corrects itself and rights itself during rest.Comment -
You can still eat a lot dieting, just more spread out throughout the day. You don't need to eat until you're full or eat only three times a day with some junk thrown in. You can eat 5 to 6 smaller portions a day, get enough protein, get your good carbs in, without eating all that junk...
eat lean chicken, some red meat, veggies, lots of fruit, don't drink soda or any of that crap. lots of water, you can have fish, for snacks you can have natty peanut butter, a few peanuts...turkey burgers, whole wheat bread (stay away from white)...
protein shakes are great too, get a jug of whey powder, they are delicious, i just use water with ice cubes but you can add like a banana or whatever to them... they come in diff flavors
as far as working out, not gonna give specific advice since i'm not a personal trainer, and you should really either pace yourself or consult with one before trying to adapt someone else's workload... but i'll just say that as far as cardio, running, crunches, push up's need to be in your daily cycle.
as for weight lifting, just generally, don't work the same muscles two days in a row, give your muscles time to heal, that's how they build... go easy on the booze, get enough sleep, this is all jumbled right now cause i'm kind of sidetracked at the moment... but gl manComment -
The reason they say that about running is because almost everyone runs incorrectly... People "bounce" when they run which puts un-needed stress on joints and tendents... When I coached I preached to my kickers do everything they do with perfect form... I didn't care if it was f*ckin' I told them always pay attention to your form!!!
I can give you a routine but in anything you do good technique is the most important thing... I believe the major lifts are fine and all else is a waste of time...
Flat Bench
Military Presses (Front not behind the neck)
Squats (Good for the obvious reason but also your quads are the biggest muscle and I believe when under strain muscles release something but I can't remember what it is. too much smokin' today)
Hammer Curls
Tricep Pulldowns
Rocky IV style situps
Calf raises
Incline Bench optional
As far as doing things to get cut that has nothing to do with working out... IMO you are "tone" or "cut" because the fat is not there so you can now see or better feel the muscle... Of course you have to build the muscle to optimize it but lifting for power is better as long as you can do other things to get rid of what is over laying the muscle..FAT!
Lift HEAVY as this will help muscle cells expand in diameter... You do NOT create new muscle you simply increase or decrease the muscle cells diameter... I had talks with my cosmo surgeron (Elliot Saffrin) because I am nosey and he told me when they suck fat out...if they take out the fat cells then no fat will be at that particular area...EVER but other fat cells will increase their capacity in response to that.. So you might not have fat in your stomach but your as* may have the capacity to get bigger...
So basically.... the diameter of your muscle cells is too small and of your fat cells is too big... Three months of the above and you'll look like a new man... Is this FO REAL..??? oh yeah but doing it is MUCH harder then thinking about doing it... Even though it only takes about 10 minutes..doing all out sprints is no joke...
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thanks guys . . . whats your thoughts on amount of sets/reps
i was thinking like 3 sets of 10 and then a 4 burnout (heard that was good for toning) set of really light weight? . . .but it seems i jump right into a workout i was doing in HS and Im so sore the next day i couldn't lift anything. . . So i need to figure some sort of schedule to ease into this and get my into a program that i stick with. . .Comment -
Also, just generally, for when you embark upon your new system here.. you may want to count calories, just spread your meals out, know what you're putting into your body... it'll actually turn you off from the food you normally love for a while, because if you really want to eat clean and work hard until you're comfortable with cheating here and there, you have to (in my mind) go through a stretch where you're totally on a very healthy system and working your butt off to see results..Comment -
I feel i would need a specific schedule of what / when to eat (atleast at first) this way i can go stock up on everything i need. because i got 4 others living in my house and they are not dieting, so they make these delicous dinners, or order those good cheese steaks/pizza/ and wings. . . If i don't already have those healthy things in the kitchen Im screwed. It's difficult enough already. . . actually i can still have my wings right? , i think their ok , no bread and chicken is good for you. . . I guess the blu cheese prob isnt thoComment -
One borderline meal a week doesn't hurt, and a cheat meal doesn't hurt. Thing is, you have to start working your tail off, and eating really clean for a while. Once you're at your desired weight, or once you've turned some of that flab to muscle or at least toned more, you can start to go off the course some more than you normally would, you can stuff your face a couple days then just work a little harder the next week.
Thing is, if you think about it, if you exercise one day a week, will you really lose weight or do any good for yourself in getting rid of fat? not at all. so the opposite is true, if you eat like crap one day a week, does all your hard work and exercise go to waste and you balloon up? of course not. so the main thing is getting on a good system, working hard, then you can be a little less strict and eat your blue cheese or your fried food without checking the food labels. most people have problems cuz they go off their diets completely and dont get adequate exercise..Comment -
I do alot of 11's. 10 squats 1 pushup. 9 squats 2 pushups. Use free weights or kettlebells instead of an actual bar, but you can do it eitherway. Its hell man, especially when you pick the pace up and aren't resting between sets.Comment -
No offense as I do not mean to be abrasive but the bold is COMPLETELY UNTRUE!! People if your body results to eating muscle it's dying.. You can NOT and will NOT reverse that because that is the final stage of starvation before death...
I agree with having protein but do keep in mind that your body can only "USE" about 5 grams an hour... It can "PROCESS" as much as you give it but it's like drinking out of a fire hose... You can only drink so much at one time and it's very little of the total amount coming out at that... The idea thing would be to give your body small amounts of protien every single hour but that's not realistic...
Eating slow will help you eat less because if you eat fast (and try this experiment) your body takes a while to communicate with your brain... When you are full and your still eating at a high rate of speed ..by the time your brain gets that information you are now STUFFED not full...
Guys I'll tell you something and I swear by this... In 1996 me and a friend of mine who modeled for a living were very very competative and working out was one of them... who can bench more and sh*t like that... It was actually fun now that I look back but anyway... I put this "don't work the same muscle group two days in a row" to the test and I am telling you from 12 YEARS (this April) experience that it's bullsh*t!!!
Until I got heavy into gambling I did the samething everyday for as many days in a row as I can do... My mind got tired before my body did... It became really hard mentally to lift heavy weight everyday and I maxed out everyday on every lift... My body didn't hurt I just had a hard time getting up for every f*ckin' lift every f*ckin' day! When you lift light you don't have to focus as hard but you better bring the noise when your max. is up there!
To do sh*t like this takes A LOT of motivation and I had just lost a girlfriend and I don't htink I have ever had so much motivation since that year...and Dec. of 00'.. same reason!
Good luck and find a source of motivation ..it doesn't matter what just find one...
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work mon - fri on average from 9 - 2 , night classes scattered in here and there. . . basically watching sports or researching sports the rest of the time, which keeps me at home (eating more)Comment -
This is also not true... I don't know how he means this so I can't speculate what he meant... Look at a piece of bacon.. You see that white stuff that is fat and the other stuff is not... You CAN NOT turn fat into the other stuff... IT CAN NOT BE DONE!!!
Suppliments as a whole are a waste but one thing they are helpful for is routine... When you are taking them and drinking protien shakes (only in very small amounts) it keeps your mind focussed on your goals and working out... When you think a lot about it you are more likely to do it...
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No offense as I do not mean to be abrasive but the bold is COMPLETELY UNTRUE!! People if your body results to eating muscle it's dying.. You can NOT and will NOT reverse that because that is the final stage of starvation before death...
I agree with having protein but do keep in mind that your body can only "USE" about 5 grams an hour... It can "PROCESS" as much as you give it but it's like drinking out of a fire hose... You can only drink so much at one time and it's very little of the total amount coming out at that... The idea thing would be to give your body small amounts of protien every single hour but that's not realistic...
Eating slow will help you eat less because if you eat fast (and try this experiment) your body takes a while to communicate with your brain... When you are full and your still eating at a high rate of speed ..by the time your brain gets that information you are now STUFFED not full...
Guys I'll tell you something and I swear by this... In 1996 me and a friend of mine who modeled for a living were very very competative and working out was one of them... who can bench more and sh*t like that... It was actually fun now that I look back but anyway... I put this "don't work the same muscle group two days in a row" to the test and I am telling you from 12 YEARS (this April) experience that it's bullsh*t!!!
Until I got heavy into gambling I did the samething everyday for as many days in a row as I can do... My mind got tired before my body did... It became really hard mentally to lift heavy weight everyday and I maxed out everyday on every lift... My body didn't hurt I just had a hard time getting up for every f*ckin' lift every f*ckin' day! When you lift light you don't have to focus as hard but you better bring the noise when your max. is up there!
To do sh*t like this takes A LOT of motivation and I had just lost a girlfriend and I don't htink I have ever had so much motivation since that year...and Dec. of 00'.. same reason!
Good luck and find a source of motivation ..it doesn't matter what just find one...
You changed positions on me there. First you say, that when the body starves it doesn't eat muscle, and then turn around and say it does when it is in the last stages of starvation.
You, sir, are wrong. The body WILL eat muscle when starved. And Anorexia is not a death sentence, many people have survived it. But the point remains, the body has eaten muscle during that course.Comment -
as a amatuer boxer that 'almost' went pro, no, you cannot eat what you want. eating properly is 75% of achieving your goals. i do not believe in diets either. you need to develop a healthy way of eating. everyone likes to "cheat", so pick a few cheat meals a week and go nuts. there is a lot of food out there that tastes goods, i suggest exploring healthy cook books and other ideas through internet web searches. good luck buddyComment -
I was just saying, you are free to indulge in some food that you're otherwise trying to avoid while drafting your diet once you start busting your tail, eating right, exercising enough... You don't have to stay on a totally strict diet so long as you're putting the days of hard work in.
Once you've shed some fat, or added some muscle, gotten rid of some inches, whatever your personal situation may be, that you can then feel free to loosen up a little bit as opposed to when you're just starting out and maybe worrying too much about eating something like a slice of pizza..Comment -
NO I AM NOT!!! I may have not worded it correctly and what I should have said was the body DOES NOT EAT MUSCLE because you didn't get enough protien..that day..that week or that damn month for god's sake... When your body actually eats muscle it is in near terminal condition...
What is meant by this stupid cleque is the body will use "protien" as fuel which is a building block for muscle but not that actually muscle itself...
By the way... this guy is not Anorexic nor will he have that problem working out!
Yeah I do agree!!!
I will also add this... When I got into gambling heavy, stopped working out, and ate fast foods three times a day almost EVERY DAY for a year I lost 30 pounds and it was muscle "weight"! It took me a bit to start getting my build back and I still have a little bit to go! My body at NO POINT ate muscle even on days where I didn't eat anything...
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so many different opinonsComment -
I had to include a SPECIAL post for this... He didn't mean it this way but the word made me realize something...
STRETCHING is one of the most important and under rated things.. If you SPRINT and/or lift heavy multiple times a week you BETTER do this or else you will do what I did... pull everything in sight... I knew from my kicking days it was a lack of stretching and once I started stretching everything was perfect.. YOU MUST STRETCH IF YOU EVER PUSH YOURSELF REALLY HARD!!! Stretching is NOT for warming up it is for flexability... It should be done both before AND after..I would say after is more important!
By the way "Remmy" I believe to be correct but that is if you are competing as he was...
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And Shams, I probably worded mine wrong, too.Comment -
The easiest way to lose weight is to start smoking. Since most places will not allow you to smoke indoors you will have to walk outside which means burning calories. Try to walk down or up the stairs when you go outside to smoke, don't use the elevator. Walk to the store to buy smokes instead of driving. It will also cut yout cravings for snacks so instead of adding pounds you smoke away the fat.Comment -
Sh*t you beat me to it... Nevermind!
When dieting, not just when starving yourself, your muscles damage themselves while being used. The damage isn't as severe as tearing a muscle, but the tissue does need time to recover. If there's enough protein in the body, resting will allow the body to use the protein to repair the muscle tissue. If there isn't enough protein, the body may try to get it elsewhere, but in general it cannot convert other stored mass, such as fat, into protein. Thus you start to lose muscle tissue.
This is '''not''' a healthy way to reduce muscle tissue.
A couple questions here...
First/Second bold: "when being used".??? "The tissue does need time to recover".. All this sh*t applies even if you aren't starving yourself and are working out normally I just dispute how much time it actually needs...
Who is trying to find a healthy way to "reduce muscle tissue"..???
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This is one of the more interesting threads that have been on SBR in a few weeks, if not more, so thank you guys for that.
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Agreed!
I am simply attempting to share my "experiences" with working out and my conversations with many differant doctors/surgeons/phsyiologists... What I found odd is a phsyiologists won't know what a doctor will know and vice versa... I think they are too specialized in our educational systems... Educated people know A LOT about only one thing with no clue about the other 9... I would rather know a little about alllllll 10 things... make sense..???
By the way "CYBERGENICS" was the hardest workout I ever did...1991...
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Looking for a clear cut plan / chart to follow when working out. . . i know the basics, but i want to know when to change it up, and how , because people tell me you have to "shock your muscles" by switching your routine every know and then. . .also need to know what i can do starting off, cuz i know you can't push it right off the bat. . .
Here is what im considering
3 sets of 10 w/ a fourth burn out set
for cardio i was thinking the oliptical
Mon = back / biceps . . .
hammer curls
Standing straight bar curls
standing dumbell curls
back extenstions
sitting rows
lat pull downs
15 min cardio
Tues = Cardio / ABS
3 ab exercises.
30 min cardio
Wed = chest / triceps
flat bench (straight bar)
flat bench (dumbell)
flys
tri pulldowns (rope / bar)
behind the head dumbell (don't know the name)
another tri exercise
15 min cardio
Thurs = cardio/ ABS
3 ab exercises
30 min cardio
Fri = legs/shoulders
leg press
Calf raises
leg extensions
shrugs
dumbbell lifts(don't know the name) forward/side
military bench
15 min cardio
thoughts?
Need a schedule for the first couple weeks , obv they shouldnt be this much . . .Comment
