EPTToo much information out there, and you don't want to let all that information to result in inaction, better to just stick to something for long term and see what happens for yourself than take advice from the internet (except as starting point).
Getting in Shape, Part 1: How To?? - Page 2
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biology]major
United States2253 Posts
Too much information out there, and you don't want to let all that information to result in inaction, better to just stick to something for long term and see what happens for yourself than take advice from the internet (except as starting point). | ||
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AnachronisticAnarchy
United States2957 Posts
If, however, you really do want to do strength training, then don't do one of those 100 push-ups/chin-ups/dips programs. Your body is smart, it will develop strength for exercises that are hard and develop endurance for exercises that you can do many times. For a newbie, if you can do a movement ~10 times in a row, then you need to find a harder exercise, at least if your goal is building strength. | ||
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aZealot
New Zealand5447 Posts
On March 19 2014 18:29 SC2Toastie wrote: I linked a running programm in my post which I try to follow! Thanks for the advise! About the six days, that'd give me some structure. 30m daily is easy planning :-)! I don't want to end up like Stalone, but having some muscle tissue won't hurt. Also, for the sake of variety, I like to do a couple of different things, you understand? Yeah, I saw that. It's good. Build up to 3 x 30 minute runs/week and then enter a weekend 5km race. That will go a long way. I recommended 3 x week because I see a lot of people planning a lot of exercise because of all the zeal and motivation. But, often, it peters out and they feel guilty and disheartened. Losing weight and getting fit is a long process best achieved by consistent actions over time. It's best to approach it like the tortoise than the hare. However, if you are up for a harder and more intense schedule, more power to you. Just don't feel bad about easing off to something more manageable if you need to. | ||
EsportsJohn
United States4883 Posts
DIET: In general, I just stopped eating a lot of processed foods, moving towards a whole foods diet. This means actual fruits and vegetables (not juice), actual cuts of meat, and breads made with mostly whole grains. I personally decided to cut out chicken, beef, and pork and become a pescatarian, but that may not be for everyone. You can still eat healthily with meat as long as you're eating leaner cuts of things like steak, chicken filets, and fish filets; avoid ground beef or any sausage. You don't have to cut down on calories necessarily, but you need to change your diet to include more nutrient-rich foods. Processed foods such as white bread, potato chips, sodas, and microwave meals are mostly just salt and sugar with very little nutrient content. Some really good vegetarian foods with high protein include avocados, quinoa, and peanut butter. Also, things like sushi (and in particular, the seaweed used in sushi) are very high in protein and very good for your body. I think protein is a little over-represented in most diets, but in general it produces the most likeable foods. EXERCISE: A lot of people talk about running and cycling as the greatest of exercises while others proclaim weightlifting as the better go-to method of losing weight and looking good. What I did was just walk every day for about an hour. Combined with dietary changes, I lost ~50 pounds without too much effort and gained plenty of cardio doing it. Nowadays, I've gotten into parkour which I enjoy immensely. Almost all of my exercise is weightless and mixes in both cardio and strength training. I highly recommend just doing a set of sit-ups (or leg lifts), push-ups, and weightless squats twice a day. It's very basic and easy exercise with little stress on your joints and it will still get you strong quickly while burning a fair amount of calories. EDIT: Oh, also, I do 15 pushups in between every couple of games of SC2 to help relax my shoulders and also get my blood flowing/activate my brain some  . | ||
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B-rye88
Canada168 Posts
Get reasonably strong, and then do whatever the fuck you want, be it become a good runner, cyclist, lose weight, powerlifting, sports, whatever. Just get reasonably strong first. | ||
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REDBLUEGREEN
Germany1904 Posts
It's little unstructured things like that, that will prevent you from gaining weight again in case you take a break from your normal workout routine. | ||
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smr
Germany4808 Posts
Okay, before I start with some delicious meals some short notices about being vegan and this diet. 1. I imagine that veganism is not why this diet is successful, but it's the abstinence of (sometimes bad) carbs - noodles, potatoes, rice- and sugar. That said every recipe is extremely well composed and having meat instead of other ingredients might just not fit. You can always take real noodles but this variant is for the fastest weight loss I guess. I couldn't do it forever because I love noodles way too much : ) 2. Eating between meals is only allowed as a reward for doing exercises. Most things I ate during the "challenge" were so filling that I never became hungry before the next meal so that wasn't ever a problem. 3. Finish your last meal before 7pm (ignore if working night shifts : ) ). 4. As a vegan you'll have problems getting vitamine b12. If you ate meat for the last years that is not an immediate problem. Your body most likely has enough stored for the next 10 years. 5. All recipes are for 1 person. Adjust for your own needs. 6. Never ever buy cheap tofu. It sucks. You'll never try it again. breakfast + Show Spoiler + Drink for 1 person 40g oatmeal 20g amaranth 400g oat milk (i prefer rice milk) tiny bit vanilla 15g hazelnut 15g walnut 1 tbsp flaxseed (i don't have too many recipes to use them in. if you don't drink this too often it'll stand around for months) some ice cubes 1 banana I like to add some cocoa but that's up to your wishes. The author adds 35g agave nectar but I found that to be far too sweet. -> Put everything into a mixer, wait a minute and you'll have a breakfast. Do not! prepare anything further to eat. You'll be filled for hours. pancakes 30g wholemeal flour 70ml milk of your choice (again i prefer rice milk) 10g agave nectar 1/2 tsp baking powder 1/4 tsp vanilla pinch salt mix everything and then add 15g amaranth form several pancakes the size of a fist and fry them from both sides for 1-3 minutes. lunch + Show Spoiler + burger 100g quinoa 275ml water cook the quinoa until there is no water left meanwhile mix 1-2 red onions bunch parsley 2-3 tbsp mustard 1 tsp paprica powder salt & pepper tiny bit flour when the quinoa is finished mix everything and form and fry burger. you don't need buns or anything but if you think it's too dry mix yourself a dip out of soy yoghurt and tomatoes. you can also leave the flour away and eat it as if it was rice. we like to combine them with green beans and throw everything into wraps but that isn't recommended because of the white bread. cauliflower 1 cauliflower cook it! 15g almonds 10g amaranth 4 tbsp olive oil salt hash the almonds. mix it together. 30g almond paste/butter/creme (don't know how it's called) 50g water 1 tsp curry heat the almond paste in water, stir alot. add more curry or pepper as you like. Put the cauliflower in a bowl, throw the almond-amaranth mix on top and souse the meal with your sauce. sandwich 4 slices of bread spread (i'm using a self-made one: tofu, parsley, bit lemon juice, bit sunflower oil, salt, pepper) 200g smoked tofu salat half a carrot Fry the tofu, build yourself a sandwich. dinner + Show Spoiler + spaghetti with meat sauce 200g tofu 1-2 onions 1-2 tbsp tomato paste salt/pepper/spices (i like to use an italian spice mix) 1 zucchini red wine sieved tomatoes Grate the tofu. Fry him for a few minutes until he starts to get golden. Chop the onions and add them. After another 3 minutes add the tomate paste and make sure everything is covered. Add all spices, wait 30 seconds and deglaze. Add sieved tomatoes until you feel that you have enough sauce. Make fettuccine out of your zucchini and eat everything together. That's a few good ones from the top of my head. If you have more interest in something that has more calories than you could count just message me. | ||
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SC2Toastie
Netherlands5725 Posts
I'll start with one of those for dinner smr, thanks man! I'll let you know! | ||
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SC2Toastie
Netherlands5725 Posts
On March 20 2014 19:39 smr wrote: Sorry took me some time. Really awesome how many cool posts we have in this blog. Okay, before I start with some delicious meals some short notices about being vegan and this diet. 1. I imagine that veganism is not why this diet is successful, but it's the abstinence of (sometimes bad) carbs - noodles, potatoes, rice- and sugar. That said every recipe is extremely well composed and having meat instead of other ingredients might just not fit. You can always take real noodles but this variant is for the fastest weight loss I guess. I couldn't do it forever because I love noodles way too much : ) 2. Eating between meals is only allowed as a reward for doing exercises. Most things I ate during the "challenge" were so filling that I never became hungry before the next meal so that wasn't ever a problem. 3. Finish your last meal before 7pm (ignore if working night shifts : ) ). 4. As a vegan you'll have problems getting vitamine b12. If you ate meat for the last years that is not an immediate problem. Your body most likely has enough stored for the next 10 years. 5. All recipes are for 1 person. Adjust for your own needs. 6. Never ever buy cheap tofu. It sucks. You'll never try it again. breakfast + Show Spoiler + Drink for 1 person 40g oatmeal 20g amaranth 400g oat milk (i prefer rice milk) tiny bit vanilla 15g hazelnut 15g walnut 1 tbsp flaxseed (i don't have too many recipes to use them in. if you don't drink this too often it'll stand around for months) some ice cubes 1 banana I like to add some cocoa but that's up to your wishes. The author adds 35g agave nectar but I found that to be far too sweet. -> Put everything into a mixer, wait a minute and you'll have a breakfast. Do not! prepare anything further to eat. You'll be filled for hours. pancakes 30g wholemeal flour 70ml milk of your choice (again i prefer rice milk) 10g agave nectar 1/2 tsp baking powder 1/4 tsp vanilla pinch salt mix everything and then add 15g amaranth form several pancakes the size of a fist and fry them from both sides for 1-3 minutes. lunch + Show Spoiler + burger 100g quinoa 275ml water cook the quinoa until there is no water left meanwhile mix 1-2 red onions bunch parsley 2-3 tbsp mustard 1 tsp paprica powder salt & pepper tiny bit flour when the quinoa is finished mix everything and form and fry burger. you don't need buns or anything but if you think it's too dry mix yourself a dip out of soy yoghurt and tomatoes. you can also leave the flour away and eat it as if it was rice. we like to combine them with green beans and throw everything into wraps but that isn't recommended because of the white bread. cauliflower 1 cauliflower cook it! 15g almonds 10g amaranth 4 tbsp olive oil salt hash the almonds. mix it together. 30g almond paste/butter/creme (don't know how it's called) 50g water 1 tsp curry heat the almond paste in water, stir alot. add more curry or pepper as you like. Put the cauliflower in a bowl, throw the almond-amaranth mix on top and souse the meal with your sauce. sandwich 4 slices of bread spread (i'm using a self-made one: tofu, parsley, bit lemon juice, bit sunflower oil, salt, pepper) 200g smoked tofu salat half a carrot Fry the tofu, build yourself a sandwich. dinner + Show Spoiler + spaghetti with meat sauce 200g tofu 1-2 onions 1-2 tbsp tomato paste salt/pepper/spices (i like to use an italian spice mix) 1 zucchini red wine sieved tomatoes Grate the tofu. Fry him for a few minutes until he starts to get golden. Chop the onions and add them. After another 3 minutes add the tomate paste and make sure everything is covered. Add all spices, wait 30 seconds and deglaze. Add sieved tomatoes until you feel that you have enough sauce. Make fettuccine out of your zucchini and eat everything together. That's a few good ones from the top of my head. If you have more interest in something that has more calories than you could count just message me. Thanks for the recipes, I have but one problem, I think only the Cauliflower one is gluten+lactose free, haha! But I'll try to adjust them if possible ^^ Thanks anyways! | ||
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