whats a good way to help your body recover from a workout? i can barely walk straight or sit down b/c my ass hurts too much and my legs are wobbley (i think thats how you spell it). i drink water before, during, and after workouts and eat after workouts.
Well, there are special things you can take that will lessen your recover time, but they're not exactly legal, so we'll talk about other options...
Are you eating enough calories total? Sure, you may take in 800cals post-workout, but are you only eating 1200 daily? (I'm not accusing you of anything - just saying something along these lines could be the problem.)
Both myself and my girlfriend are ready to take the plunge and change our diets as well as exercise more. I'm curious as to what is the quickest way, including eating right, to lose a few lbs of fat? I'm 5'11" and as of about 5 minutes ago, 158lbs. I have like -5% fat in my skinny ass legs, and a beer gut, even though I don't drink beer. I'd like to I lose the gut and gain muscle mass evenly throughout my body as quickly as I can.
I put off exercising for a long time now because I work at a car wash 8 hours a day and am dead tired from running around all day once I get home. So I guess the best thing to do would be workout in the morning? I know I need to lose fat in order for my muscles to begin to look cut, but what is the best way to do that? Will simply working out make me lose weight, as said earlier, doing cardio like 2 days a week mixed with legs / arms / chest|back on the other days? Is that a good plan for getting started?
I used to have a real crappy diet of mcdonalds 3-5 days a week with lots of eating out and ice cream and a whole lot of soda mixed in. I don't smoke or drink alcohol except very rarely, and I'd like to make the rest of my habits healthy as well. I have completely eliminated soda from my diet, and plan to only drink water. After reading through CarbonFly's post I should bring some snacks with me to work so I can eat right while I'm there, it was so very convenient for me to stop by mc'd's on my lunch break and fill up on that. I have constant access to my car during work and was thinking of bringing some snacks to work in a cooler, but what should I bring? Fruits? Granola bars? I'm making losing weight and bulking up before summer my new years resolution as is my girlfriend (Well, not the bulking up part) but I'd like to get started on the right foot and I want to make sure I'm not totally screwing myself and doing it all wrong.
As far as supplements go, I see all kinds of opinions, I need all the energy I can get at work, so perhaps some creatine in the morning? What brand is the most effective? If I get up at say 5:30 every morning, take some creatine in whatever form it comes in (I'm clueless here) work out for like an hour or so, the come back and take a shower and go to work will I be burning myself out?
I'm really sorry for all the questions but I'd like to be dedicated to this, and I'd love to do it early in the AM so it doesn't interfere with my daytime hobbies.
Both myself and my girlfriend are ready to take the plunge and change our diets as well as exercise more. I'm curious as to what is the quickest way, including eating right, to lose a few lbs of fat? I'm 5'11" and as of about 5 minutes ago, 158lbs. I have like -5% fat in my skinny ass legs, and a beer gut, even though I don't drink beer. I'd like to I lose the gut and gain muscle mass evenly throughout my body as quickly as I can.
That thing with the legs is normal. Genetically, males carry fat differently than females. For the gut, it might not be as bad as you think. If I don't watch myself, I have a gut (and I have visible abs!) so I just watch my posture. It does wonders.
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I put off exercising for a long time now because I work at a car wash 8 hours a day and am dead tired from running around all day once I get home. So I guess the best thing to do would be workout in the morning? I know I need to lose fat in order for my muscles to begin to look cut, but what is the best way to do that? Will simply working out make me lose weight, as said earlier, doing cardio like 2 days a week mixed with legs / arms / chest|back on the other days? Is that a good plan for getting started?
Ok, for now, you don't really need to worry about bulking or cutting like we're talking about in the competition (though if you did compete, you'd just compete in the category you're trying for more). As someone who seems to be pretty unathletic, you'll make beginner gains. Guys on steroids don't rival the changes you're going to make with beginner gains. Going from being unathletic to a steady gymgoer will cause a total body recomposition.
Try a split as follows:
Monday - legs
Tuesday - cardio/abs
Wednesday - push (chest/triceps/shoulders)
Thursday - cardio/abs
Friday - pull (back/biceps
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I used to have a real crappy diet of mcdonalds 3-5 days a week with lots of eating out and ice cream and a whole lot of soda mixed in. I don't smoke or drink alcohol except very rarely, and I'd like to make the rest of my habits healthy as well. I have completely eliminated soda from my diet, and plan to only drink water. After reading through CarbonFly's post I should bring some snacks with me to work so I can eat right while I'm there, it was so very convenient for me to stop by mc'd's on my lunch break and fill up on that. I have constant access to my car during work and was thinking of bringing some snacks to work in a cooler, but what should I bring? Fruits? Granola bars? I'm making losing weight and bulking up before summer my new years resolution as is my girlfriend (Well, not the bulking up part) but I'd like to get started on the right foot and I want to make sure I'm not totally screwing myself and doing it all wrong.
CarbonFly is a proponent of a much more carb-heavy diet (described in his cutting information) whereas I am a proponent of being equal on carbs and protein. For the advice I'm giving you, I'm going to assume you're following something closer to what I described of 40% protein, 40% carb, and 20% fat. Start an account at www.fitday.com to keep track of your caloric and macronutrient intake.
Make sure you're getting all three at just about every meal and try to have a lot of meals throughout the day. I usually start my day with oatmeal and a protein shake. That, alone, is about 70g of carbs and 48g of protein. Fruit is always good to snack on though. If you're hungry, never feel bad about fruit or vegetables. I'll snack during the day on pretzels, grapes, apples, protein bars, etc.
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As far as supplements go, I see all kinds of opinions, I need all the energy I can get at work, so perhaps some creatine in the morning? What brand is the most effective? If I get up at say 5:30 every morning, take some creatine in whatever form it comes in (I'm clueless here) work out for like an hour or so, the come back and take a shower and go to work will I be burning myself out?
I'd suggest definately supplementing with protein. Shakes are very time-efficient. Try Optimum Nutrition's whey protein (and, for your own sake, DON'T get a berry flavor... try vanilla or chocolate).
Creatine may help you to not get tired (feel as much of a burn from lactic acid) as quickly, but it's not going to give you any extra energy. My personal favorite for energy is a 200mg caffeine pill (equivalent to about 1 cup of coffee, but it's much more direct.) Go with a decent brand such as ProLab for the caffeine or else it may take for-freaking-ever to kick in. I would suggest not taking creatine and caffeine together, as there have been some studies that say that caffeine nullifies the benefits of creatine (and then you just get the water retention).
As long as you eat pre- and post-workout, you should be okay with energy throughout your day.
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I'm really sorry for all the questions but I'd like to be dedicated to this, and I'd love to do it early in the AM so it doesn't interfere with my daytime hobbies.
Thanks for the input man but I wasnt really looking for a sermon. And for your info I do work like 80-90 hrs a week... I guess I could squeeze some time to hit the gym but it sux cause last time I tried that it only lasted a couple of months cause I dont have any other friends that are willing to go... I guess I need someone to push me you know.... I guess thats my thing... I was just looking for some advise on things I could do outside the gym..which I'm sure there's plenty of options... Any help could be appreciated..
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Originally Posted by white2K2EX
You don't have time for the gym? I don't buy that. I lift with some guys on a weekly basis who are grad students, doctors, lawyers, pilots, soldiers, policemen, etc, and many of them have families.
Over the summer, I was working 40 hours/week at one job, 20 hours/week at another, I was in class about 8 hours/week, doing at least 3 hours worth of homework (not including studying when there was a test), I had a serious girlfriend, everyday I spent at least 90 mins in the car driving to those various places, and I STILL had time to work out. If you're not working 80hrs a week with kids to take care of, you can make the time. Plan carefully and you can do whatever you want.
I wrote up a split for Gearbox earlier in the thread that included 3 days of lifting and 2 days of cardio. That shouldn't be too hard to work into anybody's schedule, especially considering the 2 cardio days don't need a gym - anyplace will work.
With that said, running/diet modification will help. Eat what your family gives you, but if it's unhealthy, eat less and supplement with the proper items. If it's healthy, eat more of it. If you have a George Foreman grille, make use of it! Those things are awesome.
Once you do the diet modification (check what CarbonFly posted for the "cutters"), take civic01vtec's routine for doing bodyweight exercises on top of the running. You can do pushups, situps, bodyweight squats, gravediggers (put your feet on one thing, your arms on another, and dip down), etc and that will be much better than nothing. Add in some jogging/running, and you should be on your way to a better body.
CarbonFly is a proponent of a much more carb-heavy diet (described in his cutting information) whereas I am a proponent of being equal on carbs and protein. For the advice I'm giving you, I'm going to assume you're following something closer to what I described of 40% protein, 40% carb, and 20% fat. Start an account at www.fitday.com to keep track of your caloric and macronutrient intake.
Creatine may help you to not get tired (feel as much of a burn from lactic acid) as quickly, but it's not going to give you any extra energy.
I can agree with your percentages of Carbs and Protein. I just get very irritable if I dont' have enough energy in me.
The one statement that I disagree with is about the Lactic Acid. Lactic Acid is good. It is not the reason for the burning feeling. The breakdown of glucose or glycogen produces lactate and hydrogen ions - for each lactate molecule, one hydrogen ion is formed. The presence of hydrogen ions, not lactate, makes the muscle acidic which will eventually halt muscle function. As hydrogen ion concentrations increase the blood and muscle become acidic. This acidic environment will slow down enzyme activity and ultimately the breakdown of glucose itself. Acidic muscles will aggravate associated nerve endings causing pain and the burning feeling.
kinda OT but hey, by chance, anyone have any knee problems? i was running the other day on grass/ pavement and a tendon in my knee felt like it was getting pulled apart; kind of hot and a tearing sensation as i ran - i can really feel it when i walk up stairs and lift my leg. i was wondering if braces help, i dont have health insurance right now cause my co. sucks nuts.. im just looking for a temporary solve.
kinda OT but hey, by chance, anyone have any knee problems? i was running the other day on grass/ pavement and a tendon in my knee felt like it was getting pulled apart; kind of hot and a tearing sensation as i ran - i can really feel it when i walk up stairs and lift my leg. i was wondering if braces help, i dont have health insurance right now cause my co. sucks nuts.. im just looking for a temporary solve.
As far as I know, your only two options right now are either more cusioned running shoes or a different surface to run on. I personally don't run (hate it after having surgery that was necessitated by running) so, when I need to do cardio, it's either the stationary bike or the cross-trainer for me.
As far as I know, your only two options right now are either more cusioned running shoes or a different surface to run on. I personally don't run (hate it after having surgery that was necessitated by running) so, when I need to do cardio, it's either the stationary bike or the cross-trainer for me.
im thinking its my shoes, i usually can get aboput 150 good miles out of them before the cushioning goes to shit, but these nikes suck ass. what made you need survey from running?
im thinking its my shoes, i usually can get aboput 150 good miles out of them before the cushioning goes to shit, but these nikes suck ass. what made you need survey from running?
Try Z-Coils they are really good. A lot of people with knee pain, shin pain, etc use them.
Reppin Stage 7
