Dieting

[MrHyeSev]

Hi all, quick question
recently I have put on some weight which I am not proud of, is there a list of things I can eat for break feast, lunch & dinner + exercise

I don't want to do an of that slim fast or those shakes

Please respond only if your willing to help

[Mher]

Re: Dieting

Hi all, quick question
recently I have put on some weight which I am not proud of, is there a list of things I can eat for break feast, lunch & dinner + exercise

I don't want to do an of that slim fast or those shakes

Please respond only if your willing to help

After being involved in various sports for most of my life, I finally started going to the gym consistently (avg 4X/week) 8 months ago, and along with this I had to learn some things about dieting:

The most important factor when it comes to loosing weight is calculating your daily calorie intake needs to maintain your current weight, and finding a target below to hit every day to reach your weight loss. (This also applies to anyone attempting to gain weight in body building) Naturally you would have to adjust this target as you lose more weight and your daily calorie intake need to maintain your weight decreases. An important thing to remember is to not go more than 1000 calories below your daily need. These type of starvation diets are dangerous, bound to fail, not to mention painful.

An easy way to calculate your daily need is here:

http://www.freedieting.com/tools/calorie_calculator.htm

Also,when it comes to food, everything breaksdown to three basic parts: Fats, Carbs, and Proteins. Its not so much what you eat, or the types of foods you eat, but rather (1) the ratio you eat it in. Its important to keep away from high carb/low protein food items. This is an easy judgement of how many calories are in something. Beyond the obvious junk foods, it would mean avoiding white rice, cereal, bread (especially white/low fiber bread), baked goods, and pasta. It also means its perfectly fine to eat something unhealthy every single day if at the end of the day you haven't violated your daily targets.

You can easily get the nutritional breakdown of just about anything with a simple google search

https://www.google.com/search?q=how+many+calories+in+a+banana&ie=utf-8&oe=utf-8&aq=t&rls=org.mozilla:en-US:official&client=firefox-a&channel=fflb

Hopefully that was helpful and gets you started

Here's probably the best source online for any and all question

http://forum.bodybuilding.com/

you don't have to sign up and join to ask
you can search for a question and chances are someone asked the same exact thing before

[Artashes]

Re: Dieting

Mher's post is excellent suggestion IMO.
Like Mher said, I had to do.
1st, I had to learn how many calories were in what I was eating. At first, I carried around a list that told me how many calories in a potatoe, and a half potatoe etc. after awhile, I could look at a plate of food and easily calculate without cheat sheet. I found out the right amount was approximately the size of the palm of my hand (for me at that time).
When I joined the gym, I started out slow. Except for small of my back exercise, all weights were very light, in the 5, 10, or 15lbs range. And I only did one set of between 8 and 12 repetitions for each muscle group,+ I did upper body one day and lower body the next. I did stretching exercises of opposite muscles between each set. The whole resistance workout hardly lasted more than 10 or 15 minutes.
The cardio, I started with one minute per day and added one more minute every 10 days and I used the lowest setting on the stair climber.
Did this for first 6 months.
Felt dramatically better after only 25 days.
In the beginning, believe it or not, the goal is not to get in shape. But rather to develope a new habit pattern.
You are not going to get in shape the first days, weeks, or months. You shouldn't even try.
Even by using very light weights and few repetitions, the indorphines will be released and in 20 to 30 days, you will actually start looking forward to your workouts. ESPECIALLY if you keep your workouts light & short.
After about 6 months, when your body has gradually toned up, then you will find that it is pleasurable to increase both weights & cardio time & tempo + you won't suffer burnout.
Too many times I have seen pro trainers start people out with full routines. I completely disagree.
In and out in about 10 or 15 minutes and don't worry. You will be surprised how fast you feel palpably better.
Also, when you do stretching exercised, hold to the count of 60. Not like the pros tell you of only a few seconds. And don't stretch till it hurts, but rather till you feel the tightness, then keep it there for remainder of 60 count.
Again you will be surprised how fast you become significantly more limber.
After the first year of exercising Pepsi, I was doing a quick 20 miles on my mountain bike (10 out & 10 back) every morning + an hour + in the gym. But I started out slow as I mentioned above and -- REALLY -- enjoyed my workouts + felt tireless all throughout the day.
An added benefit was I slept like a rock.
Go easy and don't buy into that get in shape fast nonsense.
No hurries, it's your Heath that's important & that's at stake.
Develope the new lifestyle habit FIRST and the rest will follow.
The first step is to recognize you need to change your lifestyle.
You've done that. Good for you brother.

[Mher]

Re: Dieting

Mher's post is excellent suggestion IMO.
Like Mher said, I had to do.
1st, I had to learn how many calories were in what I was eating. At first, I carried around a list that told me how many calories in a potatoe, and a half potatoe etc. after awhile, I could look at a plate of food and easily calculate without cheat sheet. I found out the right amount was approximately the size of the palm of my hand (for me at that time).
When I joined the gym, I started out slow. Except for small of my back exercise, all weights were very light, in the 5, 10, or 15lbs range. And I only did one set of between 8 and 12 repetitions for each muscle group,+ I did upper body one day and lower body the next. I did stretching exercises of opposite muscles between each set. The whole resistance workout hardly lasted more than 10 or 15 minutes.
The cardio, I started with one minute per day and added one more minute every 10 days and I used the lowest setting on the stair climber.
Did this for first 6 months.
Felt dramatically better after only 25 days.
In the beginning, believe it or not, the goal is not to get in shape. But rather to develope a new habit pattern.
You are not going to get in shape the first days, weeks, or months. You shouldn't even try.
Even by using very light weights and few repetitions, the indorphines will be released and in 20 to 30 days, you will actually start looking forward to your workouts. ESPECIALLY if you keep your workouts light & short.
After about 6 months, when your body has gradually toned up, then you will find that it is pleasurable to increase both weights & cardio time & tempo + you won't suffer burnout.
Too many times I have seen pro trainers start people out with full routines. I completely disagree.
In and out in about 10 or 15 minutes and don't worry. You will be surprised how fast you feel palpably better.
Also, when you do stretching exercised, hold to the count of 60. Not like the pros tell you of only a few seconds. And don't stretch till it hurts, but rather till you feel the tightness, then keep it there for remainder of 60 count.
Again you will be surprised how fast you become significantly more limber.
After the first year of exercising Pepsi, I was doing a quick 20 miles on my mountain bike (10 out & 10 back) every morning + an hour + in the gym. But I started out slow as I mentioned above and -- REALLY -- enjoyed my workouts + felt tireless all throughout the day.
An added benefit was I slept like a rock.
Go easy and don't buy into that get in shape fast nonsense.
No hurries, it's your Heath that's important & that's at stake.
Develope the new lifestyle habit FIRST and the rest will follow.
The first step is to recognize you need to change your lifestyle.
You've done that. Good for you brother.

A lot of good points made that I only learned the hard way. I tried to start working out many times before, and always ended up quitting after 1-3 months because of various things (injury, family, school, results, etc). It only took some major events last year that gave me some major motivation to keep me going.

I would say definitely as Artashes says don't expect any notable physical results early on. Just stick to the routine and know that its gonna take time, but if you get there it'll be worth it.

Also, take it slow. I spent a lot of time my first few weeks, lifting heavy weights trying to not stand out at the gym, before noticing guys with bicepts the size of my waist were lifting less than me.

[Haykakan]

Re: Dieting

I think the key to a healthy you is taking the routines that make you healthy(the ones you are willing to do) and making them a part of your life. I was an athelete but then i got hurt and could hardly walk. For 11 years i was in nonstop pain and unable to do much physically. All that time transformed me from an athalete to a very sad state. But the pain finely did go away and i tried to get back to the routine i had before getting injured but i was so weak and out of shape that i had to start with baby steps. If you are not in good shape than be careful not to overdo it in the beginning so you do not hurt yourself. Diets usually either do not work or work but are usually not maintained. I would suggest laying off of junk food and avoiding sugar as much as you can other than that eat reasonable amounts of food-do not overeat too often. The best thing you can do for yourself is exercise. Make it a fun workout-i like to listen to music that helps me get pumped up. I lift weights to build muscle but i also do aerobic/abb workout now that i found the right tool for it. I bought "the perfect ab carver" and it has been a wonderful way of working the abs/aerobics without hurting my back. It shows results in less than a month. this combination of weights one day and the ab carver on another has gotten me back into good shape-i am far stronger than anyone i know and young people always ask me how do i stay so strong since i am not young anymore. The important thing is to make it fun and comfortable so that you will want to keep doing it and avoid sugars and junk food.

[Eddo211]

Re: Dieting

Hi all, quick question
recently I have put on some weight which I am not proud of, is there a list of things I can eat for break feast, lunch & dinner + exercise

I don't want to do an of that slim fast or those shakes

Please respond only if your willing to help

Cut down on Zankou and Pepsicola......I know your an addict

[Artashes]

Re: Dieting

The most likely place to gain extra weight is the gut, butt, & thighs. The gut is usually first.
More important than getting rid of fat accumulated around the waist is to strengthen the stomach muscles.
Do not worry Pepsi if in the beginning your stomach area retains the fat deposits. But rather work to strengthen the stomach muscles underneath the layer of fat.
Also, the stomach itself is elastic. If you've been eating oversized proportions, then likely the stomach has inlarged.
So at first when you begin to practice portion control (smaller portions) you will feel like your not full & long to eat more.
If you stick to your smaller more appropriate calorie intake, in about 5 or 6 months your stomach will shrink & you will begin to feel full even though you are now eating less!!
Also, after about 6 months of very laid back cardio exercising, and you have reached 20 minutes at the slowest setting, then you can GRADUALLY increase your tempo.
When you arrive at this stage of your cardio routine, your metabolism rate will become higher!!
When this happens, even though your heart rate returns to normal after exorcising, your metabolism will continue to "percolate" at a higher rate!!
Then, by maintaining an appropriate calorie intake you will start to burn off excess fat.
Both Mher & Haykakan are right, go slow, take baby steps. No hurry, no worry.
Revel in the fact that you only need to do 10, 12, or 15 minutes in the gym.
Spend this small time in the gym and then be pleased with yourself.
Pat yourself on the back and honestly say --- I successfully completed my workout, I'm good to go.
Honestly, if you do this for 3 months steady, your going to start feeling like Buck Rugged.
It feels gooood dude!!�
Good luck & keep truckin.

[MrHyeSev]

Re: Dieting

Of course, edo has to say something that makes no sense, I obviously know that.

Cut down on Zankou and Pepsicola......I know your an addict

[Eddo211]

Re: Dieting

^^^somebody has too, lol......and thats because we love you.

[MrHyeSev]

Re: Dieting

love me? lol thanks I needed a good laugh

^^^somebody has too, lol......and thats because we love you.