[Drakon]

Yes I know this isn't a Nutrition Forum, but I figured I'd ask here instead of hunting down one
Anway, the bottom line is I'm badly out of shape. Over the last few mths my body has become even more sluggish and I hardly have any energy to do much during the day; I pretty much drag myself to school and back. Also my love handles have gotten a little bit bigger...Hehehe. All of this is due to my lack of exercise over the last few years and my poor diet which consists mainly of bread/flour, milk, butter (also peanut butter), fish, rice, beans, meat and juices. No this is not all that I eat; they're just the main catergories that all the stuff I consume fall into. I'm not overweight btw; I'm 5' 8" 140 - 145 lbs, plus I have a pretty fast metabolism, so that helps a little I guess... So perhaps you guys, especially the nutrition gurus, can recommend some exercises and a diet that could get me started. Don't want to jump right into it without being informed somewhat. I'm guessing some serious cardio is needed.

Lo0king forward to your suggestions

[SFOSOK]

Run its the best thing for you and hurts the most.

If you can, start off slow. Maybe do weekends. but you should want a goal of 2-3 miles a day + ride a bike after you run. Do all this and you will be good to go man. I know it sounds hard but after the first week you will be smooth sailin.

[Zelig]

Not that I pretend to be qualified to give good health advice or anything, but I'm in good shape, from a pretty simple routine.

Monday/Tuesday/Thursday, I have karate or table tennis for 2 hours straight.
Saturday I snowboard from 9 am - 10 pm.
Friday/Sunday, I'll usually go running once or twice for 5-10 km, depending on my mood.
Too cheap to buy weights, so other than cardio all I do are push-ups, chin-ups on a bar I stuck in a door-frame and curl-ups.

I eat pretty healthy I guess... there aren't any fast-food places where I live, so I make my own food mostly. I stay away from any drinks with sugar listed as one of the first 3 ingredients. Drakon, your diet doesn't sound too bad. I suppose you could add some more fruits/vegetables to it... I enjoy blending smoothies for myself, big variety of possibilities, and can stick in ice cream, honey or maple syrup for good taste. And I find good cheese goes well with a lot of winter vegetables.

Sounds like your pretty similar in body build to me, I'm just a tad taller and a tad heavier... it's nice with the fast metabolism though. I'll actually lose weight if I stop exercising from losing muscle, and getting started again is real easy.

[Razgriz]

well, the marines is an exercise program, lol!


Yeah, mostly what i do is run 3-4 miles, and then bike about 6 on Tues, Thur,and Sat. On the other days i work upper body. Your diet sounds good, no beer or substances as such, also are you getting enough sleep?

[Drakon]

@GDF: Sounds like a good idea, although most of the days are cold and I don't like the cold I would need to get myself a good pair of running shoes. Any suggestions on a good pair?

@Zelig: Yes I agree that I could use some more fruits/vegetables in my diet. Got any good smoothie recipes?

@Razgriz: I did get a used bike. I'm need to get myself a helmet, plus I'm waiting for the weather to get warmer. I drink beers from time to time. Not very often. As for sleep, it depends. I'm currently in school, so sometimes I go to be late if I was up studying. Usually I go to be around 12 - 1 am and have to get up around 8:30. On weekends and days that I'm off from school, I go to bed and get up much later

[[hobo]eclipse]

walking a slight incline at a nice pace will be easier on your knees, it'll stop all that hard impacting, at will provide about the same, then when all that becomes comfy maybe step it up to "double time" with a slight jog rather than going straight for a jogging\running pace, i also noticed i feel better after taking a vitamin supplement for a while, i like Centrum Performance, though i have been slacking on taking those the last month or so, ill be gettin bak on that here right quick,

[Drakon]

Yeah I used to take regular Centrum, but I haven't in a while...

[Sandok]

Well I dunno where you live but me, the outdoors are very good around here and I regularly go out and walk. Just walking will help (I do a couple of km a day). You don't need to sweat to make sure you stay healty.

As for food, you need more vegies! Dunno I eat tons of indian food made by my mom and it's always fresh vegies and all so try and become a uber chef?

[ferret2004]

Originally Posted by Drakon

Yeah I used to take regular Centrum, but I haven't in a while...

I get the Mega Men vitamins from GNC.
I've been fairly lazy myself over this winter, but as soon as spring hits I'll be getting my skateboard out

[Drakon]

Forgot to ask this: When is the best time to exercise? Before or after a main meal?

[Razgriz]

before

[Zelig]

Originally Posted by Drakon

@Zelig: Yes I agree that I could use some more fruits/vegetables in my diet. Got any good smoothie recipes?

Not really, I just put in whatever's available and seems like it might taste good together. Fruit juice, peanut butter, milk, , ice cream, bananas, pretty much any fruit actually. Don't ever try adding jello powder though, it's atrocious.

[SSXeon]

Huh im in the same boat man. Ima take up paintball again and start running. And i also smoke 10-15 ciggs a day. Ima cut down ALOT because my lungs are not what they used to be. So Mega Men Vitamins are good? I might look into that, i just take centrum here and there.

[swimtech]

Arguably the very best excercise for your overall health is swimming laps - boring but very effective - gets the heart rate up, no danger of overheating, builds lung capacity and upper body strength, and builds stamina like no other sport activity.

For someone who doesn't like the cold (me too...), and doesn't want to spend money on equipment, the next best thing to do would be calesthenics (jumping jacks, situps, running in place, pushups, and, yes, aerobic dancing). These activities get your heart rate up, build strength, stamina, and lung capacity, and are not too bad on your joints (impact injury...). Do these about 30 minutes a day (rotate between them...) or so at the same time each day before a meal (the body automatically redirects blood flow and releases substances to digest a meal) and you will see a decent result in two weeks - and don't feel bad if you need to skip a couple days in there if you are really stiff or have pain in your muscles when you first start - it'll go away - but get back on it the next day.

Hope you get to feeling better soon Drakon...

[Drakon]

Thanks Swimtech

[riles9262]

I do a combination of biking for cardio, and weights at home with some dumbells that i purchased, plus general gravity/resistance exercises. If you're looking at a particular time to work out, it's best to start with a morning routine; it will give you more energy throughout the day, there are fewer distractions, and for many, their energy is highest early on.

Other than that, i think your diet is good Try to limit white flour in favor of whole wheat if possible, and try to drink more water (shitloads of it!) rather than juice, which is really high in sugar.

[Randomletters]

if you want a complete change you could look into Body for life. Its not just for people who want to lose weight also for those who want a total change in eating/exercising habits, get in shape and eat right. Im currently over weight @ 5'6 236lbs Last week I was 242, so its working well for me.

You follow their guidelines for eating and exercising 6 days a week and the 7th a free day where you can (if you want) eat what ever you want and be lazy. The food list is huge ranging from basicly anything healthy you can think of, and the exercise program is alternate cardio/weight training.

[SFOSOK]

For running shoes I would say go down to a local outdoor or sporting goods store and try on the crosstrainers you think u would like or most in the crosstraining section. I have Wilson tennis shoes and man they just feel like a reinforced sock with no weight. Wilson makes very good agile shoes for all around everything, I've had mine for 2yrs and before them I had the same pair for 3-4.

But like I said it is goin to suck bad the first week, but if you push urself to the limit and then some it will be smooth sailing after. Also if you are doin any long distance biking like over 30 or 50 invest in a camelbak http://www.camelbak.com/index.cfm? .


Also If you have mountainous and nice scenic areas or parks I would suggest hiking. I love hiking so much. Pretty much if you can get out, put on some runnin shorts and shoes ur set to do pretty much anything and u can just let ur imagination run with what u can do. Or u can do a routine, which is not as much fun but more effiecent.



Hope this helps at all. I'ma go for walk though and think bout stuff.

[pr0digal jenius]

I've taken up the norditrack [eliptical machne...basically a 0 impact treadmill] and jumping rope to get back in shape since it's winter and i can't swim and biking sucks when it's below about 50 degrees.

I also am doin a lot of abdominal excercies daily, and some weightroom stuff 2-3 days a week, like 7-ups, plate loaded leg presses, lat/bench presses, rowing, and leg curls

As far as eating goes...eat 4-6 small meals rather then 2-3 big ones...I usually have a small breakfast when i get up [an apple and some juice...or oatmeal, or cereal or sumtin], a snack lunch [decent sized meal, like soup and sandwich], fruit or nuts or something for a snack, early dinner [whatever I want, in reasonable portions], and then a late ngiht snack no less then 3 hours before i go to bed [usually popcorn or pizza]

I've found at my age, WHAT i eat isnt an issue so much as how much of it i eat, and when i eat it. Granted i need fruit and veggies and such, but pizza for dinner wont kill me



Edit - the camelback is worth every damned penny. Got mine for like, $60 at Galyan's...but they have em at REI and any other good outdoors type store as well.

[Customgamer1]

Originally Posted by Drakon

I'm not overweight btw; I'm 5' 8" 140 - 145 lbs, plus I have a pretty fast metabolism,

Well if you think you are fat at that weight then I must be huge....

I am 5-10 and I am about 185 and I don't really look fat. And none of my friends are less than 140 around that height??

I am thinking maybe something else is wrong with you... Not trying to be mean. Maybe Depression

[Dark Lord]

Originally Posted by Customgamer1

Well if you think you are fat at that weight then I must be huge....

I am 5-10 and I am about 185 and I don't really look fat. And none of my friends are less than 140 around that height??

I am thinking maybe something else is wrong with you... Not trying to be mean. Maybe Depression

ya really. im 5-11 and when i was pushing 200lbs i thought it might be time to cut back a bit, but by no means did i think i was fat.

of course now i think im doing pretty damn good at 160-165. i have lost muscle mass though so i am trying to gain that back and get rid of some of the gut thats formed.

[Customgamer1]

Originally Posted by Dark Lord

ya really. im 5-11 and when i was pushing 200lbs i thought it might be time to cut back a bit, but by no means did i think i was fat.

of course now i think im doing pretty damn good at 160-165. i have lost muscle mass though so i am trying to gain that back and get rid of some of the gut thats formed.

Yeah I am 185 but not all fat but I guess I could cut it back a little bit. Plus I have a free member ship a the best health club in the stat that I never use for working there

[Drakon]

Uhmmmm guys, I never said I was fat. I simply stated that I wasn't and what my current height and weight is... Good grief!!!
Out of the entire post, that's the only line you guys homed in on!?

[Customgamer1]

Originally Posted by Drakon

Uhmmmm guys, I never said I was fat. I stated that I wasn't and what my current height and weight is... Good grief!!!
Out of the entire post, that's the only line you guys homed in on!?

LOL really sorry about that but I have selective reading..... I just pick up on important words and sometimes I take them the wrong way... Really sorry

[Drakon]

No harm, No foul... Just glad we got that little tidbit sorted out

[SFOSOK]

I'd say don't use machines, they don't provide any real results. Go out into the world because it will hurt more and you will lose weight faster : ).