Exercise / Working Out - Coffee, Etc.
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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.
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.
funny you say that.. I am eating that at this exact moment. I eat it at least once a week, sometimes twice.
Wow... obviously losing weight is not a science. There's tons and tons of opposing viewpoints here.
My suggestion is to start out with calisthenics (situp, pushups, pullups if possible) to build up a solid amount of strength. and then to burn the fat do various cardio exercises like running, biking, swimming, or sports.
This way you don't waste time doing cardio, which causes the muscles you already have to burn calories. If you build up a little muscle first makes cardio much less painful in my opinion
This way you don't waste time doing cardio, which causes the muscles you already have to burn calories. If you build up a little muscle first makes cardio much less painful in my opinion
Nice suggestion.. this is another way to get the blood flowing good and keep the body in a good condition..
I just spent about 10 min typing up some good shit. But I hit my touch pad and backspace and it was all gone. So while we're talking about something Im actually good at.
Bench 400lbs-3rep....Squat 560lbs-2rep...Deadlift 830-3 rep @6'2 240lbs 10% bodyfat
Pm me and i'll exchange some info and get you started on an improved diet and workout plan so you dont spend the first 2 years doing what I wish I didnt do.
Bench 400lbs-3rep....Squat 560lbs-2rep...Deadlift 830-3 rep @6'2 240lbs 10% bodyfat
Pm me and i'll exchange some info and get you started on an improved diet and workout plan so you dont spend the first 2 years doing what I wish I didnt do.
I wouldn't worry to much about caffeine. Most doctors live on this shit. I also live on caffeine. I work out 3-4 times a week. Go to the gym when you're most comfortable. Little work out (30-60min) run after wards for a mile or so. Start by walking first. If you push your self to much, you'll quit. Its a process. You'll get addicted to it after about 2-3 months; if you're consistent.
Oh yeah MUSIC in the gym is the shit. I always have it on full blast in my headphones. I'm benching around 300lb now easy, started with like 150lb a couple years ago.
Oh yeah MUSIC in the gym is the shit. I always have it on full blast in my headphones. I'm benching around 300lb now easy, started with like 150lb a couple years ago.
I don't think the guy who has started this thread is quite there yet. If anything, he will get some serious back problems if he starts working out too aggressively.
Start slowly, try some cardio and stuff like that for the first 5-7 months. Go swimming, play some sports and have some fun. Afterwards, you can start lifting some weights and bulk up if that's what you're interested in.
I mean sure, you can just shove tons of steroids and shit like that down your throat and you'll see results fast but wtf, that's anything but healthy...think about the future and try to make getting/staying in shape fun as possible. It's not rocket science.
I used to be pretty fat and unfit 5 years ago when I decided to make a change, I'm not a champion body builder or anything now but I'm 30 and getting fitter every month.
Here's what's worked for me:
Get an allotment (do they have them in the US?).
Spend the winter digging it over, 1 hour a day (burns about 800 calories per hour of heavy digging will have it ready for planting season.
Then grow vegetables on it. Nothing tastes better than food you've grown/raised yourself. Eat healthy as a result.
Digging ditches is the original old skool way to build muscle.
On the food front, if I'm trying to get my diet on track, I follow three simple rules - only eat things that are full of micronutrients (vitamins, minerals fibre etc), only eat wholegrains (no white bread, pasta etc), and don't eat ANY ready meals / processed food. By the time you've been "living well" like this for a while, you wont want to go back to junk cos you'll realise it tastes like shit.
That means I eat as much fish, meat, vegetables, cheese, nuts, fruit, milk as I want. Also dark chocolate if I want something sweet, and red wine. Combined with physical activity (in my case small amounts of running, yoga and gardening) it means I keep in good shape.
When I decided to get in shape, I just focused on building muscle to start off with. I figured if I could get my lean body mass up, my body would start burning more calories. I've always believed in short workouts focused on the "big three" lifts, squat, deadlift and bench. They all work masses of muscle groups together, burning the most energy and building the most muscle. Ifyou're new to a gym it's best to get some intstruction on those from someone who knows how to do them safely.
I used to weight train a lot, but found getting to the gym a real hassle. I also started to get niggles in my lower back/sacroiliac joint. When I have a little more room in my house I'll probably set up a squat rack and bench again, as I love squats.
The jury's out on caffeine. A lot of bodybuilders's swear by it. Some studies say it's a good thing, some say it messes with your sugar/insulin metabolism in a bad way. Personally I tend not to have more than 2-3 cups in day, and I try to avoid red bull, as fresh coffee has all the other good phytochemicals in as well as the caffeine.
Here's what's worked for me:
Get an allotment (do they have them in the US?).
Spend the winter digging it over, 1 hour a day (burns about 800 calories per hour of heavy digging will have it ready for planting season.
Then grow vegetables on it. Nothing tastes better than food you've grown/raised yourself. Eat healthy as a result.
Digging ditches is the original old skool way to build muscle.
On the food front, if I'm trying to get my diet on track, I follow three simple rules - only eat things that are full of micronutrients (vitamins, minerals fibre etc), only eat wholegrains (no white bread, pasta etc), and don't eat ANY ready meals / processed food. By the time you've been "living well" like this for a while, you wont want to go back to junk cos you'll realise it tastes like shit.
That means I eat as much fish, meat, vegetables, cheese, nuts, fruit, milk as I want. Also dark chocolate if I want something sweet, and red wine. Combined with physical activity (in my case small amounts of running, yoga and gardening) it means I keep in good shape.
When I decided to get in shape, I just focused on building muscle to start off with. I figured if I could get my lean body mass up, my body would start burning more calories. I've always believed in short workouts focused on the "big three" lifts, squat, deadlift and bench. They all work masses of muscle groups together, burning the most energy and building the most muscle. Ifyou're new to a gym it's best to get some intstruction on those from someone who knows how to do them safely.
I used to weight train a lot, but found getting to the gym a real hassle. I also started to get niggles in my lower back/sacroiliac joint. When I have a little more room in my house I'll probably set up a squat rack and bench again, as I love squats.
The jury's out on caffeine. A lot of bodybuilders's swear by it. Some studies say it's a good thing, some say it messes with your sugar/insulin metabolism in a bad way. Personally I tend not to have more than 2-3 cups in day, and I try to avoid red bull, as fresh coffee has all the other good phytochemicals in as well as the caffeine.
dont drink 2 pots a day... start cutting back...chances are you are addicted. 1 or 2 cups per day is enough.
dont add anything to your coffee either - drink it black.
coffee wont affect your metabolism in a negative way as long as you dont overdo it. i drink coffee an hour or two before I go to the gym and it gives me more energy... it even helps with digestion (its a diuretic)
dont add anything to your coffee either - drink it black.
coffee wont affect your metabolism in a negative way as long as you dont overdo it. i drink coffee an hour or two before I go to the gym and it gives me more energy... it even helps with digestion (its a diuretic)
Exactly why I love PPC.bz ...you're witty as hell.
But anyways, why don't you start cooking and only eat good food? I'm not talking about Lean Cuisine or any of that microwave shit, but rather stuff that you know is good for you. Like Apples and other good fruits & vegetables.
If you know how to cook, you can even make asparagus taste good.
It's all about what you put in your body... and how you work it out.
I guarantee if you only eat whole foods (NO microwave) and jump-rope 10 minutes/ day, you will lose tons of weight.
And also, walk as much as you can. Every morning, I walk to the liquor store before I start working online because it gives me time to listen to my iPod... and time to think about what kind of beer I want to drink. Jk.. wait! I'm not.
-Off to AA
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Agree.. for someone new to exercise.. or anyone really, a walking is great exercise.
I heard that coffee is the #1 source of antioxidants for Americans.
i just want to throw this in here...
I'm ~260 right now, and although I don't look it I don't appear "fat" depending how my weight feels like fluctuating that month. I sometimes will look like a beer belly, or on other cases I look like a linebacker.
Born husky, which means I'm doomed to stockyness for life - however I did notice one thing. I started doing ~10 mile cycle's (as in the bike) 2-3 times a week, and no lie dude I slept 100% better for 2 weeks even without doing it after that.
I'm trying to get back on a plan for 4-5 times a week, and I should drop about 10-15 lbs a month without changing my diet too derastically. If you're looking purely for weight loss (don't care where...) drop me a PM, the setup I created helped me drop 20-25 lbs a week consistent. This counts starting, stopping half way through for a 10 lb drop as well as trying it again 3-4 months later with the same results.
I'm not going to lie though - you'll feel like shit for that week. You'll be hungry 24 hours a day and pissed off but you'll drop the weight. Just shows dedication. Oh, and no guarantee's on whether or not it's healthy haha - but most of the loss is from water weight.
I'm ~260 right now, and although I don't look it I don't appear "fat" depending how my weight feels like fluctuating that month. I sometimes will look like a beer belly, or on other cases I look like a linebacker.
Born husky, which means I'm doomed to stockyness for life - however I did notice one thing. I started doing ~10 mile cycle's (as in the bike) 2-3 times a week, and no lie dude I slept 100% better for 2 weeks even without doing it after that.
I'm trying to get back on a plan for 4-5 times a week, and I should drop about 10-15 lbs a month without changing my diet too derastically. If you're looking purely for weight loss (don't care where...) drop me a PM, the setup I created helped me drop 20-25 lbs a week consistent. This counts starting, stopping half way through for a 10 lb drop as well as trying it again 3-4 months later with the same results.
I'm not going to lie though - you'll feel like shit for that week. You'll be hungry 24 hours a day and pissed off but you'll drop the weight. Just shows dedication. Oh, and no guarantee's on whether or not it's healthy haha - but most of the loss is from water weight.
@Elime: Congrats on stepping up and working on getting healthier.
Caffeine, used in moderation, shouldn't make a difference in your metabolism. That being said, if you're exercising and getting full sleep, you shouldn't need it. The exception is a low carb/Atkins-type diet because caffeine will negatively impact you.
I stopped using caffeine in 2000 because I realized I could drink three mountain dews and then roll over and go to sleep - not healthy. If you're addicted, you may suffer headaches as you dial back or cut out caffeine, but it won't kill you.
@SEO_Mike: Ellipticals are great. If your gym has TVs, timing your workout so you can watch a show you would otherwise be at home on your ass watching will help the time go by faster. It's important to keep your body guessing so don't do the same workout all the time - mix it up your cardio by walking on the treadmill, doing different programs on the elliptical, hitting the pool, or riding the bike.
Caffeine, used in moderation, shouldn't make a difference in your metabolism. That being said, if you're exercising and getting full sleep, you shouldn't need it. The exception is a low carb/Atkins-type diet because caffeine will negatively impact you.
I stopped using caffeine in 2000 because I realized I could drink three mountain dews and then roll over and go to sleep - not healthy. If you're addicted, you may suffer headaches as you dial back or cut out caffeine, but it won't kill you.
@SEO_Mike: Ellipticals are great. If your gym has TVs, timing your workout so you can watch a show you would otherwise be at home on your ass watching will help the time go by faster. It's important to keep your body guessing so don't do the same workout all the time - mix it up your cardio by walking on the treadmill, doing different programs on the elliptical, hitting the pool, or riding the bike.
This may be a bit extreme but the having the motivation to get up everyday and actually run, ride bike, gym etc is the hardest part of exercise.
Sign up for a local 5k run or something so you have an end goal to reach. That way you can cater your runs and reward yourself for the effort.
On another note I'm running the Austin marathon and as an internet junky all these years, training for that has got to be top 3 of hardest things I've ever done. I don't think i could log all those miles without looking forward to the actual event.
Sign up for a local 5k run or something so you have an end goal to reach. That way you can cater your runs and reward yourself for the effort.
On another note I'm running the Austin marathon and as an internet junky all these years, training for that has got to be top 3 of hardest things I've ever done. I don't think i could log all those miles without looking forward to the actual event.
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