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How long do you have until your body deteriorates from lack of exercise?
I'm 20, and I used to run a lot in high school. Cross country, 50+ mile weeks, got down below 5 min mile mark, so I was in pretty good shape.
But since high school, I never exercised. I mean sure, I ride my bike and walk to get places, but nothing strenuous that I would really consider working out. But I never gain weight (~135 pounds at 5'11"). I currently can't gain weight no matter what. While I'm not in peak physical strength, I could probably run under 6:30 mile out of shape no problem.
So my question is how long do I have until my body starts deteriorating from lack of exercise? Will I probably be ok till I'm 25? Will I get fat by 30 if I don't do anything? I know I should still work out even though my body feels and looks fine, I just have no motivation anymore. But I'd like to have some idea when this body will stop being in good shape, so I can do something about it before it happens.
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On March 29 2013 13:34 jrkirby wrote:
How long do you have until your body deteriorates from lack of exercise?
I'm 20, and I used to run a lot in high school. Cross country, 50+ mile weeks, got down below 5 min mile mark, so I was in pretty good shape.
But since high school, I never exercised. I mean sure, I ride my bike and walk to get places, but nothing strenuous that I would really consider working out. But I never gain weight (~135 pounds at 5'11"). I currently can't gain weight no matter what. While I'm not in peak physical strength, I could probably run under 6:30 mile out of shape no problem.
So my question is how long do I have until my body starts deteriorating from lack of exercise? Will I probably be ok till I'm 25? Will I get fat by 30 if I don't do anything? I know I should still work out even though my body feels and looks fine, I just have no motivation anymore. But I'd like to have some idea when this body will stop being in good shape, so I can do something about it before it happens.
Nobody can answer this question for you. We don't know how much you like food, we don't know how active you are in your daily activities, we don't know how your genetics are. If you are fine with your body, then what is the problem anyway?
I was fine doing nothing untill about 20-21, then I got fat in the space of 2 years. Some other people will never get fat, despite not excercising. I felt bad about living like a vegetable, and I'm pretty sure I'll never go back to being inactive. The point isn't even to not be fat, I like to be strong and fit, makes me feel much better in general.
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jrkirby
you dont gain weight because you dont eat enough. if you dont eat enough, you will never get fat. but just because youre not fat doesnt mean youre healthy.
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Hey first time posting in this area of TL. I go to "fitness" kickboxing about 4 days a week the classes are one hour (but im usually trying to do a minimum of two in a row). The class times go from 7:15-9:15, me and my friend usually end up going to the 8:15 and 9:15 class so by the time i am home its already 10:30ish or 11 if i decide to hang around my friends house after.
Now my question finally, i usually just tell my mom to leave me left overs of whatever she cooked for dinner the day of. It takes the range of Steak and rice to Pasta and chicken cutlet. I tell my friend this but he tells me i shouldn't be eating such heavy calorie food because im just wasting the work i just put in at the gym, i usually just Eat-->Shower--->Sleep. So i know my body is starving for food right after a workout and not eating nothing is pretty bad as well, so what food should i be aiming for after a late work out?
Also i usually work before the workouts so i rarely have time to try to eat a meal with enough time ahead to digest it and all that fun stuff.
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mmhh really thinking about buying a rack. not 100% sure yet where to put it but i cant do that much longer without something that carrys the weight for squats. lifting up the weight from ground, over your head back on your shoulders just sucks (and is getting more and more dangerous).
something like that be sturdy enough? would be the cheapest that doesnt sound shit at 280€
considered one of those squat stands but they dont cost that much less and mostly lack the safety of the ohshitbars and ofc no pullups etc.
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On March 30 2013 23:10 DreamChaser wrote:
Hey first time posting in this area of TL. I go to "fitness" kickboxing about 4 days a week the classes are one hour (but im usually trying to do a minimum of two in a row). The class times go from 7:15-9:15, me and my friend usually end up going to the 8:15 and 9:15 class so by the time i am home its already 10:30ish or 11 if i decide to hang around my friends house after.
Now my question finally, i usually just tell my mom to leave me left overs of whatever she cooked for dinner the day of. It takes the range of Steak and rice to Pasta and chicken cutlet. I tell my friend this but he tells me i shouldn't be eating such heavy calorie food because im just wasting the work i just put in at the gym, i usually just Eat-->Shower--->Sleep. So i know my body is starving for food right after a workout and not eating nothing is pretty bad as well, so what food should i be aiming for after a late work out?
Also i usually work before the workouts so i rarely have time to try to eat a meal with enough time ahead to digest it and all that fun stuff.
ive read that some people like to eat more carbs and veggies in the morning and daytime, and eat more "heavier" foods like proteins, meats, fats/oils in the evening. then again, i've read the opposite as well.
my advice is: eat whatever you're most comfortable with. it really doesn't matter that much, if at all, when you eat, as long as you are eating healthily every day. btw, your friend's logic doesnt make much sense to me. you'll be "wasting" the workout at the gym even if you ate that same meal before the workout. the point is, you take in a number of calories each day. it doesn't matter if it's before or after going to the gym, you still take in a number of calories at some point during the day, and you some off at the gym. your net calorie intake (whether positive or negative), at the end of the day, is still the same.
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On March 31 2013 05:20 ieatkids5 wrote:Show nested quote +On March 30 2013 23:10 DreamChaser wrote:
Hey first time posting in this area of TL. I go to "fitness" kickboxing about 4 days a week the classes are one hour (but im usually trying to do a minimum of two in a row). The class times go from 7:15-9:15, me and my friend usually end up going to the 8:15 and 9:15 class so by the time i am home its already 10:30ish or 11 if i decide to hang around my friends house after.
Now my question finally, i usually just tell my mom to leave me left overs of whatever she cooked for dinner the day of. It takes the range of Steak and rice to Pasta and chicken cutlet. I tell my friend this but he tells me i shouldn't be eating such heavy calorie food because im just wasting the work i just put in at the gym, i usually just Eat-->Shower--->Sleep. So i know my body is starving for food right after a workout and not eating nothing is pretty bad as well, so what food should i be aiming for after a late work out?
Also i usually work before the workouts so i rarely have time to try to eat a meal with enough time ahead to digest it and all that fun stuff. ive read that some people like to eat more carbs and veggies in the morning and daytime, and eat more "heavier" foods like proteins, meats, fats/oils in the evening. then again, i've read the opposite as well. my advice is: eat whatever you're most comfortable with. it really doesn't matter that much, if at all, when you eat, as long as you are eating healthily every day. btw, your friend's logic doesnt make much sense to me. you'll be "wasting" the workout at the gym even if you ate that same meal before the workout. the point is, you take in a number of calories each day. it doesn't matter if it's before or after going to the gym, you still take in a number of calories at some point during the day, and you some off at the gym. your net calorie intake (whether positive or negative), at the end of the day, is still the same.
I don't have a problem with anything you said except the bolded part. I've always maintained your most important meal of the day is the 30 minutes AFTER your workout. Because of this I always take my shaker bottle with an already mixed shake that I drink immediately following my workout. Again, in my experience, net calorie intake hasn't been what has lead to gains (don't get me wrong more food is great), but timing of meals is also VERY important. Just my 2 cents.
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Actually the timing of meals is fairly unimportant. I use to eat 6 meals per day and time them perfectly, until I learned this was completely unnecessary. It's really difficult to find the right information on the internet when there are so many opinions on fitness stuff. I do however take a protein shake after every workout just to be 'safe', but it is not scientifically proven that consuming a shake 30 min after is more beneficial than consuming 2 hours after for example. Yes, you go 'catabolic'..happens when you sleep too..won't make a difference in the long run.
I can give another example regarding the post-workout. The popular thing to do is to consume carbs after the workout to replenish your glycogen. Other people say this is completely wrong because 25-30 minutes after working out, your natural growth hormone level is at its peak, and the carbs bring the GH levels down. Anyway, all this 'broscience' is of little importance unless you're competing for a Mr. Olympia, where all these potentially minute advantages may add up to something.
TL;DR: Just eat good, forget the broscience.
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If i were to have a routine of stretches, what should i start off with?
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On March 31 2013 10:55 Kenpachi wrote:
If i were to have a routine of stretches, what should i start off with?
http://phraktured.net/starting-stretching.html is very good. I was able to touch my arms behind my back again in just over a week.
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On March 31 2013 07:06 selboN wrote:Show nested quote +On March 31 2013 05:20 ieatkids5 wrote:On March 30 2013 23:10 DreamChaser wrote:
Hey first time posting in this area of TL. I go to "fitness" kickboxing about 4 days a week the classes are one hour (but im usually trying to do a minimum of two in a row). The class times go from 7:15-9:15, me and my friend usually end up going to the 8:15 and 9:15 class so by the time i am home its already 10:30ish or 11 if i decide to hang around my friends house after.
Now my question finally, i usually just tell my mom to leave me left overs of whatever she cooked for dinner the day of. It takes the range of Steak and rice to Pasta and chicken cutlet. I tell my friend this but he tells me i shouldn't be eating such heavy calorie food because im just wasting the work i just put in at the gym, i usually just Eat-->Shower--->Sleep. So i know my body is starving for food right after a workout and not eating nothing is pretty bad as well, so what food should i be aiming for after a late work out?
Also i usually work before the workouts so i rarely have time to try to eat a meal with enough time ahead to digest it and all that fun stuff. ive read that some people like to eat more carbs and veggies in the morning and daytime, and eat more "heavier" foods like proteins, meats, fats/oils in the evening. then again, i've read the opposite as well. my advice is: eat whatever you're most comfortable with. it really doesn't matter that much, if at all, when you eat, as long as you are eating healthily every day. btw, your friend's logic doesnt make much sense to me. you'll be "wasting" the workout at the gym even if you ate that same meal before the workout. the point is, you take in a number of calories each day. it doesn't matter if it's before or after going to the gym, you still take in a number of calories at some point during the day, and you some off at the gym. your net calorie intake (whether positive or negative), at the end of the day, is still the same. I don't have a problem with anything you said except the bolded part. I've always maintained your most important meal of the day is the 30 minutes AFTER your workout. Because of this I always take my shaker bottle with an already mixed shake that I drink immediately following my workout. Again, in my experience, net calorie intake hasn't been what has lead to gains (don't get me wrong more food is great), but timing of meals is also VERY important. Just my 2 cents.
I'm pretty sure there is a so called "anabolic window" as you say, but from what I've heard there are studies suggesting it's way longer than 30minutes, likely over 8 hours and possibly more than 24 hours.
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In bio class our teacher was talking about something, like taking 1 gram of protein per 2 pounds of body weight if you're working out and trying to get buff. I tried to look online to clarify this, but I keep getting different calculations, but all near the 1g:2lbs ratio. Just asking here for clarification if thats ok for the recommended daily intake.
Right now Im taking 88grams (4 servings) of whey protein. And I weigh around 225 pounds. Also note that Im cutting down on meat drastically, so most of my protein is from the shake. Maybe Ill eat half a serving or so of lean chicken or fish a day.
Im aiming for hypertrophy results. I do about 4-5 work outs with 3-4 sets of 7-10 reps (light to heavy), every session.
Thanks in advance.
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infinity21
Canada6683 Posts
There's no magic number of protein to bodyweight ratio. <100g/day is probably not enough if you're 225lb though. I'd say at least go for 150-200g and eat as much meat as possible.
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I have a quick question regarding protein shakes. I am trying to lose weight and I try to workout about 4 - 5 days a week with a mix of lifting and cardio. I tend to do 3 days of lifting and 2 days of cardio, but I am starting to do an extra day of cardio to replace a lifting day. If I am trying to lose weight, is it best to cut down on the protein shake consumption? I drink a shake in the morning and one after working out.
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On March 31 2013 07:23 Thor.Rush wrote:
Actually the timing of meals is fairly unimportant. I use to eat 6 meals per day and time them perfectly, until I learned this was completely unnecessary. It's really difficult to find the right information on the internet when there are so many opinions on fitness stuff. I do however take a protein shake after every workout just to be 'safe', but it is not scientifically proven that consuming a shake 30 min after is more beneficial than consuming 2 hours after for example. Yes, you go 'catabolic'..happens when you sleep too..won't make a difference in the long run.
I can give another example regarding the post-workout. The popular thing to do is to consume carbs after the workout to replenish your glycogen. Other people say this is completely wrong because 25-30 minutes after working out, your natural growth hormone level is at its peak, and the carbs bring the GH levels down. Anyway, all this 'broscience' is of little importance unless you're competing for a Mr. Olympia, where all these potentially minute advantages may add up to something.
TL;DR: Just eat good, forget the broscience.
That's interesting. How well has your current diet/workout scheme been working? I've never at any point in my weight lifting career (only ~2 years) eaten 6 meals per day. I'm not entirely sure what you mean by timing all of them correctly. I was directing my advice more towards I make sure I eat soon after I wake up in the morning and make 100% sure I drink my shake following my workout. Other than that I eat 3 solid meals a day and snack throughout. So far it has worked out great. But, everyone's body is different.
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On April 03 2013 06:56 zoLo wrote:
I have a quick question regarding protein shakes. I am trying to lose weight and I try to workout about 4 - 5 days a week with a mix of lifting and cardio. I tend to do 3 days of lifting and 2 days of cardio, but I am starting to do an extra day of cardio to replace a lifting day. If I am trying to lose weight, is it best to cut down on the protein shake consumption? I drink a shake in the morning and one after working out.
Losing weight is all about calories at the end of the day, start counting calories and then cut them out as you see fit to lose weight, a 500 daily deficit is a good place to start 
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United States3765 Posts
I'm trying to add muscle mass, but also reduce body fat %. My goal is to be able to maintain 8-10% bodyfat while increasing my weight up to 165-170 pounds at 5'9". I currently weigh 145 lbs, probably around 12-15% bodyfat, although I have no real basis for that number. I'm currently just doing bodyweight workouts which include planche work, front/back lever and handstand pushups. Thinking about adding in some cardio (running) but I'm not sure yet. I also do kickboxing T/Th and would like to increase my endurance for that.
Anyway, my questions:
How many calories should I be eating a day? I'm eating paleo plus milk right now, aiming for 2500-3000 calories a day.
Should I add the cardio to my workout? If so, how much? I've read some information online about sprints vs distance running, but I'm not sure which one is better. I was thinking about adding a 3 mile daily run to my routine every morning.
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On March 31 2013 07:06 selboN wrote:Show nested quote +On March 31 2013 05:20 ieatkids5 wrote:On March 30 2013 23:10 DreamChaser wrote:
Hey first time posting in this area of TL. I go to "fitness" kickboxing about 4 days a week the classes are one hour (but im usually trying to do a minimum of two in a row). The class times go from 7:15-9:15, me and my friend usually end up going to the 8:15 and 9:15 class so by the time i am home its already 10:30ish or 11 if i decide to hang around my friends house after.
Now my question finally, i usually just tell my mom to leave me left overs of whatever she cooked for dinner the day of. It takes the range of Steak and rice to Pasta and chicken cutlet. I tell my friend this but he tells me i shouldn't be eating such heavy calorie food because im just wasting the work i just put in at the gym, i usually just Eat-->Shower--->Sleep. So i know my body is starving for food right after a workout and not eating nothing is pretty bad as well, so what food should i be aiming for after a late work out?
Also i usually work before the workouts so i rarely have time to try to eat a meal with enough time ahead to digest it and all that fun stuff. ive read that some people like to eat more carbs and veggies in the morning and daytime, and eat more "heavier" foods like proteins, meats, fats/oils in the evening. then again, i've read the opposite as well. my advice is: eat whatever you're most comfortable with. it really doesn't matter that much, if at all, when you eat, as long as you are eating healthily every day. btw, your friend's logic doesnt make much sense to me. you'll be "wasting" the workout at the gym even if you ate that same meal before the workout. the point is, you take in a number of calories each day. it doesn't matter if it's before or after going to the gym, you still take in a number of calories at some point during the day, and you some off at the gym. your net calorie intake (whether positive or negative), at the end of the day, is still the same. I don't have a problem with anything you said except the bolded part. I've always maintained your most important meal of the day is the 30 minutes AFTER your workout. Because of this I always take my shaker bottle with an already mixed shake that I drink immediately following my workout. Again, in my experience, net calorie intake hasn't been what has lead to gains (don't get me wrong more food is great), but timing of meals is also VERY important. Just my 2 cents.
No offence but just because "you've maintained it" doesn't give it scientific credibility. I used to do the pre/post workout shakes and eating meals to "stoke the metabolism and maximize anabolicness" and all that other bullshit. Now i eat at 6am, noon, a snack if i'm lucky, and then dinner around 9pm. Somehow despite working out around 5-7pm i kept gaining. The resources available in your body and the ability to use them stay available much longer than your average muscle&fitness/tnation article or gymbro would lead you to believe.
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On April 03 2013 14:13 decafchicken wrote:Show nested quote +On March 31 2013 07:06 selboN wrote:On March 31 2013 05:20 ieatkids5 wrote:On March 30 2013 23:10 DreamChaser wrote:
Hey first time posting in this area of TL. I go to "fitness" kickboxing about 4 days a week the classes are one hour (but im usually trying to do a minimum of two in a row). The class times go from 7:15-9:15, me and my friend usually end up going to the 8:15 and 9:15 class so by the time i am home its already 10:30ish or 11 if i decide to hang around my friends house after.
Now my question finally, i usually just tell my mom to leave me left overs of whatever she cooked for dinner the day of. It takes the range of Steak and rice to Pasta and chicken cutlet. I tell my friend this but he tells me i shouldn't be eating such heavy calorie food because im just wasting the work i just put in at the gym, i usually just Eat-->Shower--->Sleep. So i know my body is starving for food right after a workout and not eating nothing is pretty bad as well, so what food should i be aiming for after a late work out?
Also i usually work before the workouts so i rarely have time to try to eat a meal with enough time ahead to digest it and all that fun stuff. ive read that some people like to eat more carbs and veggies in the morning and daytime, and eat more "heavier" foods like proteins, meats, fats/oils in the evening. then again, i've read the opposite as well. my advice is: eat whatever you're most comfortable with. it really doesn't matter that much, if at all, when you eat, as long as you are eating healthily every day. btw, your friend's logic doesnt make much sense to me. you'll be "wasting" the workout at the gym even if you ate that same meal before the workout. the point is, you take in a number of calories each day. it doesn't matter if it's before or after going to the gym, you still take in a number of calories at some point during the day, and you some off at the gym. your net calorie intake (whether positive or negative), at the end of the day, is still the same. I don't have a problem with anything you said except the bolded part. I've always maintained your most important meal of the day is the 30 minutes AFTER your workout. Because of this I always take my shaker bottle with an already mixed shake that I drink immediately following my workout. Again, in my experience, net calorie intake hasn't been what has lead to gains (don't get me wrong more food is great), but timing of meals is also VERY important. Just my 2 cents. No offence but just because "you've maintained it" doesn't give it scientific credibility. I used to do the pre/post workout shakes and eating meals to "stoke the metabolism and maximize anabolicness" and all that other bullshit. Now i eat at 6am, noon, a snack if i'm lucky, and then dinner around 9pm. Somehow despite working out around 5-7pm i kept gaining. The resources available in your body and the ability to use them stay available much longer than your average muscle&fitness/tnation article or gymbro would lead you to believe.
The only thing I was meaning by saying, "I've maintained it" is that it has been been the common denominator in my diet over the two years I've been working out. I didn't try to state a scientific claim, I was very specific that this was my opinion derived from my experience. It is nice that there are many resources available here that many gym vets have taken their time posting. The only purpose of any post I have made thus far is trying to give advice that has thus far worked for me. I will continue looking around and try to improve my diet and continue to push forward.
Btw: fucking love your sig, that's my favorite episode(s) of south park
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sheesh this is tough. It's making me realize i cant do jack LOL. I can only do like 3 of them ;_;
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EPT
