|
At this point this is where science skews the basic principals of weight loss and fitness. The average joe will not get most of what we're saying mainly because it's too complicated for the basic person. This is where a newb wanting to lose a couple of points sees this and goes "what? this? I do that and this works?" and then begins to ask these odd questions.
Any diet will work in a different way, but think about this. After you achieved your goals, are you willing to stick to it? If a diet prevents you from eating such foods, are you willing to sacrifice your entire life NOT eating those foods in fear that it'll add a couple inches to your waist? It's okay in moderation, but a diet that sacrifices the foods you like, it's not gonna last long. A diet is simply eating less kcals. Think of it as daily currency. If you're unsure of what to eat, no one ever got fat from eating fruits and veggies.
This is where exercise comes in. This is where I harp on more than just diet. Not other than it's what you eat, it's what you do as well. Starting Strength will give you a great start in achieving weight loss and fitness, since it'll create those changes in your body that will adapt to the stresses in weight training. It's the calories that you don't stick in your mouth combined with exercise to create weight loss at a rate in which you can see in a short time.
The best part about this is once you achieved your goals, you can actully--pick up your eating, and return to a (close to) normal diet, as long as you keep exercising to burn off those extra calories that might creep up.
Time for me to burrow...
|
Today, I went in and did a shoulder/arm workout, followed by about an hour or so of badminton. As I was walking to the bathroom afterwards, I passed a blood pressure machine and decided to check mine; it said i was at 156/55 with a pulse rate of 70 or so. I realize that I'd just exercised, but isn't this rather high? I've checked it as recently as three or four weeks ago and it was all completely normal. I assume this is just a derivative of the exercise?
|
Hey guys, could I get some advice  ?
what do you guys recommend for a skinny nerd looking to get in shape :D?
I'm not overweight at all, I'm 125 5'6, but only athletics I do is jogging to stop myself from being fat. I have literally zero upper body muscle mass.
Decided to start "working out" the beginning the of this semester, but so far I've made zero progress -_-.
Basically, I go to the gym, with a friend or otherwise, and because I have zero upper body muscle mass (the only athletics I can do half competently is run laps lols), I try out some machines or try lifting, fail miserably after a few minutes, get self conscious, and just go outside and run while feeling miserable.
Normally I'm really withdrawn about my personal life on TL (1400 posts and nutthin), but I think I need some advice. What do you guys recommend for the complete noob :x? Just stick to going to the gym, or is their any "at home" workouts I could do? Because I feel like such an idiot whenever I show up at the gym.
|
do starting strength and eat a shit ton of (good) food for a few months, you will gain lots of weight fast. you just need a barbell + plates, bench and squat rack. If you have those are home you are set, otherwise stick it out at the gym, which will probably raise your self confidence more anyway. Read up about SS @ the OP.
I have a question for you hardcore fitness guys too, I do SS and play soccer as well. For the last few months I actually stopped working out (mistake i know..:/) because i started a new job which interfered heavily with my sleeping/lifting schedule. Now ive got it more straightened out though, and I want to start up again. The problem is, I also am playing soccer 3days in a row, Sunday/Monday/Tuesday, which will interfere with the 3x a week workouts. Ive decided I should try doing squats only 2x a week, and only do the non-squat exercises on my lifting+soccer day. Is this a good idea? I want to gain overall strength and fitness without my 2 main activities hindering eachother, but I keep hearing about how high intensity cardio is really bad if you want to do SS at the same time  Ive also had problems in the past with squatting, even though I played less soccer at the time than I will be now. Should I do like I plan to, or is there a better method for synergetic SS+soccer?
|
hmmm.. thanks.
Guess I gotta cut down on the Ramen :/.
|
Ramen falls under the shit food category, but whole grain pastas are definitly a winner's choice.
|
On September 19 2010 07:06 Half wrote:Hey guys, could I get some advice ? what do you guys recommend for a skinny nerd looking to get in shape :D? I'm not overweight at all, I'm 125 5'6, but only athletics I do is jogging to stop myself from being fat. I have literally zero upper body muscle mass. Decided to start "working out" the beginning the of this semester, but so far I've made zero progress -_-. Basically, I go to the gym, with a friend or otherwise, and because I have zero upper body muscle mass (the only athletics I can do half competently is run laps lols), I try out some machines or try lifting, fail miserably after a few minutes, get self conscious, and just go outside and run while feeling miserable. Normally I'm really withdrawn about my personal life on TL (1400 posts and nutthin), but I think I need some advice. What do you guys recommend for the complete noob :x? Just stick to going to the gym, or is their any "at home" workouts I could do? Because I feel like such an idiot whenever I show up at the gym.
Don't worry about what other people think about you at the gym - you're not trying to bulk up to impress other dudes, are you? The only way to make a fool of yourself at the gym is to do something foolish (improper/dangerous lifting techniques, constant bad etiquette, etc), not by lifting too little weight. You can lift an empty 45-lb bar, right? Then don't worry about it - you can do the exercises just fine and you'll get stronger more quickly than you can imagine.
|
On September 19 2010 06:49 ShaLLoW[baY] wrote:
Today, I went in and did a shoulder/arm workout, followed by about an hour or so of badminton. As I was walking to the bathroom afterwards, I passed a blood pressure machine and decided to check mine; it said i was at 156/55 with a pulse rate of 70 or so. I realize that I'd just exercised, but isn't this rather high? I've checked it as recently as three or four weeks ago and it was all completely normal. I assume this is just a derivative of the exercise?
Diastolic BP (the second number) tends to stay the same. Systolic will be elevated after exercise.... looking at your diastolic usually it's about 40-50 with systolic at rest which means you're probably around 95-105 if rested which is pretty good. If you're above 120/80 that's getting intot he hypertensive area. So you're pretty much fine.
On September 19 2010 07:06 Half wrote:Hey guys, could I get some advice ? what do you guys recommend for a skinny nerd looking to get in shape :D? I'm not overweight at all, I'm 125 5'6, but only athletics I do is jogging to stop myself from being fat. I have literally zero upper body muscle mass. Decided to start "working out" the beginning the of this semester, but so far I've made zero progress -_-. Basically, I go to the gym, with a friend or otherwise, and because I have zero upper body muscle mass (the only athletics I can do half competently is run laps lols), I try out some machines or try lifting, fail miserably after a few minutes, get self conscious, and just go outside and run while feeling miserable. Normally I'm really withdrawn about my personal life on TL (1400 posts and nutthin), but I think I need some advice. What do you guys recommend for the complete noob :x? Just stick to going to the gym, or is their any "at home" workouts I could do? Because I feel like such an idiot whenever I show up at the gym.
Check out the OP!
Starting Strength + lots of good food
On September 19 2010 07:30 FyRe_DragOn wrote:do starting strength and eat a shit ton of (good) food for a few months, you will gain lots of weight fast. you just need a barbell + plates, bench and squat rack. If you have those are home you are set, otherwise stick it out at the gym, which will probably raise your self confidence more anyway. Read up about SS @ the OP. I have a question for you hardcore fitness guys too, I do SS and play soccer as well. For the last few months I actually stopped working out (mistake i know..:/) because i started a new job which interfered heavily with my sleeping/lifting schedule. Now ive got it more straightened out though, and I want to start up again. The problem is, I also am playing soccer 3days in a row, Sunday/Monday/Tuesday, which will interfere with the 3x a week workouts. Ive decided I should try doing squats only 2x a week, and only do the non-squat exercises on my lifting+soccer day. Is this a good idea? I want to gain overall strength and fitness without my 2 main activities hindering eachother, but I keep hearing about how high intensity cardio is really bad if you want to do SS at the same time Ive also had problems in the past with squatting, even though I played less soccer at the time than I will be now. Should I do like I plan to, or is there a better method for synergetic SS+soccer?
Sat/Thurs legs would probably be best. Upper body can be done on Sun/Tues if you have time.
It's best to split it like that... and tthen you can add upper to Sat/Thurs ify ou have extra time.
On September 19 2010 08:34 AeroGear wrote:
Ramen falls under the shit food category, but whole grain pastas are definitly a winner's choice.
I suggest staying away from grains altogether.
|
On September 19 2010 06:49 earti wrote:Time for me to burrow ...
Ugh, I thought you were quoting BodyPerformanceTV here and there. Please don't.
Listen, I hate to break it to you, but although the guy tends to make a good point here and there, he also gives out a lot of terrible information. He advocates squatting in the smith machine, and then calls front squats "pointless." He insists that the majority of our calories should come from carbohydrates due to the fact that carbs are less "dense" in calories. Worst of all, he repeats the same wrong idea that calorie in/calorie out management is the only way to achieve weight loss. It's the same broken interpretation of the laws of thermodynamics that has been held on to dearly for the last thirty years, coincidentally the very point at which we started to get fatter and sicker.
The single most effective way of losing weight is a high fat low carbohydrate diet. I'm not going to regurgitate the science back to you as for why--if you want to know, go read Gary Taubes's book, or go at least Youtube his name to see what he's talking about. He talks about what regulates fat accumulation, and cites 70 years of research which shows that insulin spikes are the real causes of illness and obesity.
One issue that I do have with low carbohydrates is how strict it tends to be. We have to remember that when you're putting somebody on an extremely strict diet, you're immediately setting them up for failure. That is why I like the ketogenic diet. One day a week where you can eat all of your favorite foods is an enormous help psychologically.
|
Quick question about fish oil folks;
How much should I have/ How often? Right now I'm taking about a tablespoon the day I work out. Should I be taking less every day?.? How long should This last meh?
Also while I'm on the topic of supplements: Right now I'm just taking whey after lifting. I have a pretty protein rich diet and drink a fair amount of milk a day. Is Cassein worth it or at such a novice level/ with a protein richish diet?
Sample diet ie:
Sausage/ Oatmeal + Milk for breakfast
<Whey drink on lift days>
Turkey sammich
Beef/ some protein dinner.
|
On September 19 2010 09:24 Sabu113 wrote:Quick question about fish oil folks; How much should I have/ How often? Right now I'm taking about a tablespoon the day I work out. Should I be taking less every day?.? How long should This last meh? Also while I'm on the topic of supplements: Right now I'm just taking whey after lifting. I have a pretty protein rich diet and drink a fair amount of milk a day. Is Cassein worth it or at such a novice level/ with a protein richish diet? Sample diet ie: Sausage/ Oatmeal + Milk for breakfast <Whey drink on lift days> Turkey sammich Beef/ some protein dinner.
I think about 1 tablespoon a day is the recommended amount for fish oil (I take flaxseed oil myself, 2 tbs a day with cottage cheese, somewhat similar). Taking protein supplements after lifting is good - I personally also take one in the morning because I never seem to have the appetite for a solid breakfast though I know it's important to start taking in nutrients early.
|
Sat/Thurs legs would probably be best. Upper body can be done on Sun/Tues if you have time.
It's best to split it like that... and tthen you can add upper to Sat/Thurs ify ou have extra time.
Thanks for the advice
so I shouldnt do Deadlifts on soccer days either? How does this look:
Thurs: Squats+DL
Sat: Squats+DL
Sun: Bench+OverheadPress+Pullups, (+Soccer)
Monday: Soccer
Tues:Bench+OverheadPress+Pullups (+Soccer)
Wont it make the latter exercises harder if i exercise the same muscle groups right after one another one the same day though? I thought that would be counterproductive..but Im obviously not an expert on the subject lol. Thoughts?
|
On September 19 2010 08:42 eshlow wrote:Show nested quote +On September 19 2010 06:49 ShaLLoW[baY] wrote:
Today, I went in and did a shoulder/arm workout, followed by about an hour or so of badminton. As I was walking to the bathroom afterwards, I passed a blood pressure machine and decided to check mine; it said i was at 156/55 with a pulse rate of 70 or so. I realize that I'd just exercised, but isn't this rather high? I've checked it as recently as three or four weeks ago and it was all completely normal. I assume this is just a derivative of the exercise? Diastolic BP (the second number) tends to stay the same. Systolic will be elevated after exercise.... looking at your diastolic usually it's about 40-50 with systolic at rest which means you're probably around 95-105 if rested which is pretty good. If you're above 120/80 that's getting intot he hypertensive area. So you're pretty much fine.
Holy shi-
I'm on 144/78. How do I lower my blood preassure?
|
eshlow
is it ok to work manna or planche without warming up?
basically i can grease the groove em or if i'd need to warm up every time
|
On September 19 2010 09:21 RosaParksStoleMySeat wrote:
The single most effective way of losing weight is a high fat low carbohydrate diet. I'm not going to regurgitate the science back to you as for why--if you want to know, go read Gary Taubes's book, or go at least Youtube his name to see what he's talking about. He talks about what regulates fat accumulation, and cites 70 years of research which shows that insulin spikes are the real causes of illness and obesity.
One issue that I do have with low carbohydrates is how strict it tends to be. We have to remember that when you're putting somebody on an extremely strict diet, you're immediately setting them up for failure. That is why I like the ketogenic diet. One day a week where you can eat all of your favorite foods is an enormous help psychologically.
Gary is a Journalist, not a biochemist, nor a nutritionist, nor a kinesiologist, nor he does not believe in the first law of thermodynamics. Writing a book about his politcal stance about Low-Carb diets can just be as biased is how Michael Moore talks about the American Health system. What did you expect, he was even paid $700k to write that book too. Most of his points are inaccurate or include missing missing studies supporting his claims. If he claims that if carbrohydrates is the leading cause of weight gain, then he has to have some scientific proof about it. Wether or not you believe him or not, you always have to have a keen eye on things like these. His citations are often biased with no additional further cross-refrencing to other articles. There's still no direct correalation that insulin causes fat accumulation as much as eating fat will cause fat accumulation.
It's still up to you if you or any inspiring person that want to jump in the deep end, and having to sacrifice your entire life not eating carbs. If you want to go for some ketonic diet where you can have a day of carbs, it's just better off spreading all that carbs that you would eat on that one day over the course of that week. You can believe in science or faith to achieve your weight loss. If they both end up at the same point at the end, then great, good job. Your milage may vary.
|
On September 19 2010 09:24 Sabu113 wrote:Quick question about fish oil folks; How much should I have/ How often? Right now I'm taking about a tablespoon the day I work out. Should I be taking less every day?.? How long should This last meh? Also while I'm on the topic of supplements: Right now I'm just taking whey after lifting. I have a pretty protein rich diet and drink a fair amount of milk a day. Is Cassein worth it or at such a novice level/ with a protein richish diet? Sample diet ie: Sausage/ Oatmeal + Milk for breakfast <Whey drink on lift days> Turkey sammich Beef/ some protein dinner.
If your diet is generally GOOD and I mean no processed foods good I would go with about .5g/10 lbs mass or so. If you're 200 lbs go with 10g/day. Yes it goes pretty fast. Cut that in half if you want to be more conservative.
If you're eating crappy and/or obese I've seen Robb Wolf and Charles Poliquid make some pretty high recommendations. Poliquin is 1g per every 1% bodyfat... for people who are fat... that's 30% BF or 30g/day which is crazy IMO. But it works.
IN generally hit around 5-10g if your diet is clean. You should see some fairly good differences then especially with your skin or general well being (that's how most people feel the effects first).
Don't need casein.... If you want to gain more weight just eat more. You got the protein down pretty well it looks like... just ingest more kcals.
On September 19 2010 10:14 FyRe_DragOn wrote:Show nested quote +
Sat/Thurs legs would probably be best. Upper body can be done on Sun/Tues if you have time.
It's best to split it like that... and tthen you can add upper to Sat/Thurs ify ou have extra time.
Thanks for the advice so I shouldnt do Deadlifts on soccer days either? How does this look: Thurs: Squats+DL Sat: Squats+DL Sun: Bench+OverheadPress+Pullups, (+Soccer) Monday: Soccer Tues:Bench+OverheadPress+Pullups (+Soccer) Wont it make the latter exercises harder if i exercise the same muscle groups right after one another one the same day though? I thought that would be counterproductive..but Im obviously not an expert on the subject lol. Thoughts?
Whoops I calculated wrong there.. though you would have had a day after and before the squats on either side to recover.
How tired are you at the end of the third day of soccer? You COULD do squats then.... but otherwise I wouldn't bother. HOw about after the soccer-fest is over?
YOu could do Thur/Fri squats but that would be a bit weird. The 3 days in a row makes lifting pretty awkward. This may be the best option though DEPENDING on the intensity of the soccer.
On September 19 2010 10:31 travis wrote:
eshlow
is it ok to work manna or planche without warming up?
basically i can grease the groove em or if i'd need to warm up every time
I've seen people try to GTG planche. It doesn't work that well.
I've never tried with manna.
Doing a bit of stretching (compression) and shoulder stretching before manna is a good enough warmup IMO... plus it preps you for the movement anyway. Go with that if you're going to do it.
|
Oh yeah, on a side note, Robb Wolf's book is finally out on Paleo nutrition.... I suggest everyone goes out and picks up a copy. Mine is coming...yay.
He knows a lot more about the perils of grains and chronic inflammation more than me so it should be a good read on why processed foods and excessive carbs are detrimental to health.
|
How about a practical example based on a couple of years of experimentation.
I can lose weight eating at a calorie deficit irregardless of what I eat, up until about 12-14% body fat. At which point my body just doesn't want to get rid of the last bit of belly fat that allows you to see that last 1-2 row of abs with that standard low calorie diet. When I switch to a carb cycle diet, I keep eating the same amount of calories. So If I had been consuming 2000 calories a day, I consume the same amount in protein/healthy fats. I then slowly reduce calories by 100-200 every couple of weeks until I see my results, at which point I work out my energy consumption in terms of exercise and then switch back to 40/40/20 Carb/Protein/Fat diet and maintain my physique for the remainder of summer, and I only do that because preparing food becomes easier and cheaper when you can include carbs. (I don't gain any weight eating at maintenance, regardless of what I eat/drink)
But I assure you, I have tried the exact same thing with a standard low calorie diet, without worrying where those calories were coming from. Start at a certain level and slowly reduce. It took a lot more exercise, and 1.5-2 times as long to achieve the same results.
As a footnote, when I say low carb, I'm not really going crazy atkins style, that has never worked for me either, you just can't get vital nutrients that way, I still stay between 50-100grams of carbs a day through some oats in the morning, milk, green veggies etc.. But I don't consume refined sugars of any kind, rice/pasta/bread/potatoes/pumkins etc...
And when I go back to my "regular" diet, all I am really adding back is rice/potatoes/some bread and beer.
|
On September 19 2010 11:18 eshlow wrote:Oh yeah, on a side note, Robb Wolf's book is finally out on Paleo nutrition.... I suggest everyone goes out and picks up a copy. Mine is coming...yay. He knows a lot more about the perils of grains and chronic inflammation more than me so it should be a good read on why processed foods and excessive carbs are detrimental to health.
To be a bit of a realist here, that sort of nutritional lifestyle is fantastic, but it's so damn expensive man.. there is a reason other than sugar addiction that people buy bread/rice/pasta/junk food. It's really cheap.
My food bill every week is astronomical and all I buy is oats/green veggies/eggs/milk and half a farm of meat.
I'll order the book though, always love to learn more.
|
Blood pressure wise I thought 120/80 was normal at rest, not in the danger zone. I myself am about 115/70. Is that okay?
|
|
|
|
|
|
EPT
