Exercise / Working Out - Coffee, Etc.

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Agree with skrilla. If you sign up for a 5K, especially with a few people, you'll be much more motivated to get started and keep a steady schedule of jogging/running.

One way I like to train is to pick a distance, let's say for conversations sake, a mile. Just pick your ass up out of the chair or the bed (if you can work out in the morning), and start walking. Once you're warmed up a bit, jog as far as you feel you can go, then if you don't make it to the end jogging, just walk it. No big deal.

The key is to finish that distance goal you set for yourself, even if you have to walk it. The second key is to slowly increase the distance, even if you still have to walk the increase. Eventually, you work your way up to running the whole thing.
 


I play bball, and when I was drinking coffee, I would last 2 games, maybe 3. By then I'd be sweating profusely, and wheezing.

So I stopped drinking the shit to see what would happen.

After that I had ridiculous stamina, energy, whatnot. I'd barely break a sweat. It's because caffeine is a central nervous system stimulant, putting your body into fight-or-flight mode whenever you have it. This is really taxing on your body.

It's much better to generate adrenaline by cardio, running, or sports. I felt so much better after I quit caffeine, and much more centered. Of course, coffee also makes you a working machine, so there are some drawbacks.
 
p90x 6 days a week.
if you're still alive on day 7, the only energy drink you'll ever need is water.
 
I'm not really that interested in running but a couple girls I know were talking about "Couch to 5k" which is a program that ramps you up from being sedentary to being able to run 3 miles within two months (walk 5 minutes, run 1 minute, etc.). They were talking about a friend who did it and got so hooked on running that they were marathoning now.

There are free podcasts you can download that put the entire thing to music for you and have a coach in your ear.

The key for fitness is discipline. A regular schedule of working out sucks for the first 3-4 weeks; it can really feel like a chore. After that, you get to the point where you feel funny if you go too many days without a good sweat.
 
80degreez said:
If you build up a little muscle first makes cardio much less painful in my opinion
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yes, it would be smart to do some squats for a few months and get your knees in condition before doing high intensity running. most people think you build up knee strength BY running, which isn't neccessarily true.
 
there's an over the counter supplement at most walmarts and stores in called Ripped Fuel. It's a caffeine product that boosts your energy , energy drink style, and helps increase metabolism. Caffeine per say won't hurt you but man chowing down on those energy drinks all day will make you bat shit fuckin crazy and yeah fat to.
 
Have any of you guys tried Screamin' Energy? It's the only thing that works for me.
 
SEO_Mike said:
Got a serious question for this thread: I'm over 350, so running is kind of out of the question unless I want to destroy my knees, ankles, back, etc.

Are ellipticals very good compared to a plain old treadmill? I like the idea of an elliptical: no impact especially, but they seem to "do" the work for you (almost). Any thoughts?
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Have you tried taking msm? It's a supplement that helps with joints, asthma, and other things. They have it in gnc.
 
jenzkc said:
Resistance Weight Training During Caloric Restriction Enhances Lean Body Weight Maintenance.

Resistance Weight Training With Endurance Training Enhances Fat Loss

getting fit is simple.

stay far away from real sugar (and too many carbs when you're not going to exercise soon).

lift heavy weights 4 times a week at low reps (3 to 7) and run a mile or two on your off days. stick to the 3 basic compound movements. bench, squat and deadlift. don't overtrain.

eat 1g protein per lb of body weight. (protein synthesis is a thermogenic process meaning it helps burn fat).

eat every two hours to keep your metabolism burning. think of your metabolism like a fire. throw small logs on it every now and then and it will burn fiercely. let it burn out, then throw a big log (meal) on it and... yea.

keep drinking your caffeine. drinking a (sugar free) red bull or two before working out will help you get psyched.

get 8 hours of sleep every night. not getting enough sleep increases cortisol (stress hormone) levels which impedes fat loss and lean muscle gain. rest is as important as exercise.

my personal lifts are 315 bench, 405 full squat and 505 deadlift (@205lbs 6'3"), so i think i'm giving good advice.
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pretty much agreed. the thing is, most supplements suck, and the few that do work aren't going to benefit a beginner a whole lot. I wouldn't waste my money on anything except for a protein powder and a multi vitamin. I like ONs 100% whey and the mega men sport vitamin from GNC.

At first don't get too caught up in a routine. For the first week or two just make it to the gym and do something for at least 45 min. A good starter would be weights 3 days a week, total body workout. If at the end you don't feel like you worked hard enough, jog a quick mile, or bike/elliptical @ moderate intensity for 10-15 min. Try and get some activity in every day, even if its a walk.

As its been said, diet is the biggest part. Don't go for a dramatic cut back in calories right away, because that will put your body into a fat-storing mode. I don't know what your current diet is, but if you are eating a lot, cut back calorie wise a little, but change your diet composition. For as much shit as Atkins gets, the principals its based on are sound. Increase your protein intake to about 60% of your calories, carbs to 30-35% and fats 5-10%. Cut out/back on simple carbs (sugar, white bread, white pasta, white rice, etc). Its not really easy to do if you aren't used to it, but it's worth it. You still need to make sure you get fats otherwise you'll be fucking starving all the time. Spilt your meals into 5-6 a day. Taper your carb intake as the day progresses. Whole grains in the morning will give you energy, and eat a dinner of meat/veggies w/o carbs.

Do this for a while and you'll notice a huge change. Down the road, add a "cheat" day once a week where you double or triple your (good) carb intake to accelerate fat loss further after your body becomes accustomed to a lower carb level.

I know it can suck, but really most people know what the ideal way to get fit is. Just try and move yourself in that direction at a comfortable pace, don't freak out if you fuck up along the way, and settle in a place that works for you.

that's my 2 cents anyway.
 
I worked out in high school and got to about 180. I'm not going to lie..I was basically doing it for the girls. At that age chicks dug that. It's also a very easy way to get peoples respect. Sounds stupid, but you'd be surprised how much people treat you differently when they see you after you been working out for a while (girls, guys, teachers, family). I'm not even kidding..it's like, are you guys serious? You're really THAT affected by the way I look?

It's not too hard to get big...the hard part is finding that motivation inside you and sticking with it. Finding that drive inside you is what was important. I didn't want to just look bulky, like the guys able to lift crazy weight. That just makes you look not very intelligent .I wanted to look strong too, but more cut, defined.

I started lifting weights, going to the gym about 5 days a week. I had 2 workout buddies. I played sports also, but I had separate guys I worked out with. I knew I'd be taking off to college..UC Santa Barbara..I knew my lifting weights wouldn't hurt there either ;) It certainly didn't.

Basically this is what I did:

-Start taking Creatine now. I used "Cell Tech", manufactured by MuscleTech. The stuff is kinda expensive, and I know they've come out with new stuff since then, but this stuff still works. Hardcore. Cell Tech you take AFTER your workout. Creatine serves a double purpose: getting you much stronger because you're able to lift much more weight..but more importantly, you get results FAST. And results mean you get WAY more motivated. Cell tech gives you 75g of sugar (dextrose) as well..it's not creatine monohydrate..stay away from pure creatine...it won't do NEARLY as well because your're body isn't able to absorb nearly as much creatine with out a delivery system (dextrose). That's why you supposed to drink creatine monohydrate with grape juice and shit. But it doesn't get absorbed well.

- Start working out 3 days a week for the first month. At the beginning, any time more than than 3 days a week you are not giving your muscles enough time to regrow.
-After a month to 6 weeks, start working out 5 days a week.

-Do your back and bicepts on one day, and the next day work out your chest and tricepts. Continue this alternating schedule for as long as you working out. Alternating days gives your muscles time to regrow (when you are asleep). Make sure you get do your legs too and you look like a moron if you got big upper body and skinny legs.

-Eat a ton of protein. Buy protein powder from costco, drink that and milk like there ain't no tomorrow. Try to get at least 100g protein a day. Eat chicken breasts, cottage cheese, milk, etc.

-After you've been working out for a few months, start doing 20 min of cardio a day - This is the thing that everyone wants to skip, but if you do 20 min of cardio in addition to lifting weights, you will look better than 99% of the people at the gym. You're veins will stand out when you lifting weights, and you will look CUT.

-I took this stuff called Xenadrine for energy. I actually took it for a few years as it helped me concentrate. I took it back before ephedra was made illegal, so it worked great. Improved your energy and concentration. Took that shit before the SAT's, doing homework, etc. I don't know what works now.

Summary: find a drive inside you, drink creatine (5-10g), workout hard(5 days a week), eat ton of protein (75-150 grams a day), add in an energy supplement if you want, do cardio...get laid.

That's all I could think of for now. Let me kow if you want any more specifics but that's the basic outline that worked for me.
 
koolkev said:
Summary: find a drive inside you, drink creatine (5-10g), workout hard(5 days a week), eat ton of protein (75-150 grams a day), add in an energy supplement if you want, do cardio...get laid.
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I don't know about that dude...you're basically telling a guy who has admitted that he was never in great shape to start out that intensively?

My advice (I'm not a personal trainer/nutritionist or whatever): forget about creatine and stuff like that, don't try too hard initially and just do some cardio or lift some light weights at the beginning. Gotta learn how to walk before you start thinking about winning the marathon, right?

If you want to bulk up in a couple of months then yeah, that's not impossible. But there can be some pretty shitty long-term consequences if you rush into things, at least keep that in mind.
 
koolkev said:
I worked out in high school and got to about 180. I'm not going to lie..I was basically doing it for the girls. At that age chicks dug that. It's also a very easy way to get peoples respect. Sounds stupid, but you'd be surprised how much people treat you differently when they see you after you been working out for a while (girls, guys, teachers, family). I'm not even kidding..it's like, are you guys serious? You're really THAT affected by the way I look?

It's not too hard to get big...the hard part is finding that motivation inside you and sticking with it. Finding that drive inside you is what was important. I didn't want to just look bulky, like the guys able to lift crazy weight. That just makes you look not very intelligent .I wanted to look strong too, but more cut, defined.

I started lifting weights, going to the gym about 5 days a week. I had 2 workout buddies. I played sports also, but I had separate guys I worked out with. I knew I'd be taking off to college..UC Santa Barbara..I knew my lifting weights wouldn't hurt there either ;) It certainly didn't.

Basically this is what I did:

-Start taking Creatine now. I used "Cell Tech", manufactured by MuscleTech. The stuff is kinda expensive, and I know they've come out with new stuff since then, but this stuff still works. Hardcore. Cell Tech you take AFTER your workout. Creatine serves a double purpose: getting you much stronger because you're able to lift much more weight..but more importantly, you get results FAST. And results mean you get WAY more motivated. Cell tech gives you 75g of sugar (dextrose) as well..it's not creatine monohydrate..stay away from pure creatine...it won't do NEARLY as well because your're body isn't able to absorb nearly as much creatine with out a delivery system (dextrose). That's why you supposed to drink creatine monohydrate with grape juice and shit. But it doesn't get absorbed well.

- Start working out 3 days a week for the first month. At the beginning, any time more than than 3 days a week you are not giving your muscles enough time to regrow.
-After a month to 6 weeks, start working out 5 days a week.

-Do your back and bicepts on one day, and the next day work out your chest and tricepts. Continue this alternating schedule for as long as you working out. Alternating days gives your muscles time to regrow (when you are asleep). Make sure you get do your legs too and you look like a moron if you got big upper body and skinny legs.

-Eat a ton of protein. Buy protein powder from costco, drink that and milk like there ain't no tomorrow. Try to get at least 100g protein a day. Eat chicken breasts, cottage cheese, milk, etc.

-After you've been working out for a few months, start doing 20 min of cardio a day - This is the thing that everyone wants to skip, but if you do 20 min of cardio in addition to lifting weights, you will look better than 99% of the people at the gym. You're veins will stand out when you lifting weights, and you will look CUT.

-I took this stuff called Xenadrine for energy. I actually took it for a few years as it helped me concentrate. I took it back before ephedra was made illegal, so it worked great. Improved your energy and concentration. Took that shit before the SAT's, doing homework, etc. I don't know what works now.

Summary: find a drive inside you, drink creatine (5-10g), workout hard(5 days a week), eat ton of protein (75-150 grams a day), add in an energy supplement if you want, do cardio...get laid.

That's all I could think of for now. Let me kow if you want any more specifics but that's the basic outline that worked for me.
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You are a moron, plain and simple.

Creatine doesn't need dextrose as a fucking delivery system. Where'd you read that? The back of the Cell-Tech Jug? Just proves your ignorance.

you consider a ton of protein to be 75-150grams per day? yeah, maybe for an anorexic supermodel.

i won't even begin with your suggested workout routine. I'll just put it this way - it sucks and you're still an idiot.

go back to bodybuilding.com (the digitalpoint of bodybuilding forums).
 
General rule for protein consumption if you're wanting to gain strength / size is between 1 and 2 grams of protein for every pound you weigh. 200lb guy should be taking 200 - 400 grams a day whilst your training, any less and your going to be losing out on improvements.
 
Eat healthier than you are now and become more active, plain and simple.
I've lost 14 kilos recently just from changing my junk food diet to healthy fresh fruits, vegetables, lean meat, etc and only getting take away once every week or 2 weeks. Drink plenty of water, try and have your coffee with no sugar or sweetener or even substitute it for green tea.
Go for a 30-60 minute walk at least 4 times a week to begin with and then try to make that every day.
When you think you can handle it, get yourself a gym membership or buy some dumb bells, etc and start working out. Take it easy maybe a few times a week to begin with and then you can eventually increase that to 5 days a week if you are committed enough.

Losing weight is pretty easy. It's breaking the bad habits that is the hard part. Good luck.
 
Truth here

If you're working out, 1 gram of protein a day for every pound you want to be is my rule of thumb. Eat smaller portions 6 times a day. Eat lean protein that's about the size of your fist 3x a day. Add in low-calorie protein drinks to hit your protein goal.

Take green tea capsules that have caffeine in them if you need caffeine. Avoid pop/coke of any kind. Drink iced tea if you want. Drink lots and lots of water.

Hit the gym 5 times a week, with a partner if you can. Partners can spot you and you can lift more weight safely. Partners keep you motivated.

Alternate chest, arms, back, legs, core. You cannot only focus on your upper torso and expect to get in shape.

Do not eat like this unless you are going to the gym and working out. You can have health problems if you're taking in this much protein and not using it correctly.

BluuueJammm said:
General rule for protein consumption if you're wanting to gain strength / size is between 1 and 2 grams of protein for every pound you weigh. 200lb guy should be taking 200 - 400 grams a day whilst your training, any less and your going to be losing out on improvements.
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Creatine doesn't need dextrose as a fucking delivery system
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Dextrose raises your body's creatine uptake. You don't need dextrose as a delivery system.

you consider a ton of protein to be 75-150grams per day? yeah, maybe for an anorexic supermodel.
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I've been with a few models. 150gm per day? 75gm per day? righhht.

i won't even begin with your suggested workout routine.
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Come on man...you don't know how it hurts a guy when you tell him you're not going to do it...

go back to bodybuilding.com (the digitalpoint of bodybuilding forums).
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the digitalpoint of bodybuilding forums. Haha. So where are the "cool" bodybudiling forums? Cause you know...I'll bet there are so many cooool body building forums on the internet. I'll leave those to you. By the way, do you live in The Castro or West Hollywood?
 
I joined a bootcamp 2 years ago as I had gym memberships that just gathered dust after a few weeks of use. The bootcamp style seems to be popping up all over the place (check out your local craigslist). It's more expensive than a gym so thats a motivator in itself as you have paid a good money. What I like is you are in a group but everyone is at different levels, you just work at your own pace. It's a great workout, normally more chicks than guys there's 3 guys 2 my 6.15 am class and about 20 women of all shapes.

I never really lost much weight start with until I changed my eating routine of snacks and more healthier options. I found as I got fitter my body didn't want junk food as much. I actually went on a supermarket tour with a nutritionist, one thing she said was shop the perimeter first as thats the stuff you need, fruit, veg, meat, dairy ... A lot of the stuff in the aisles is processed, and if it wasn't around 200 years back you do not really need it.

You could always get liposuction done and take the celeb route!
 
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