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jpitalian

Joined: 9/25/2005

Msg: 7 (view)

More but smaller meals Posted: 9/11/2006 6:37:52 PM
I agree with mysterious in eating your larger meals in the AM and then reducing your cals or mainly carbs in the night. Your metabolism slows down naturally at night so this is a good time to eat those fibrous carbs like salads and alot of vegetables since they fill you up but have very little calories. Unless your trying hard to gain size or weight then I see no reason to plow a plate of pasta and meatballs an hour before bed but after a workout at 5pm is a different story. Remember not every meal has to be exactly the same either. If you're very active that day throughout the whole day then eat a little more for each meal and on days or periods throughout the day where you're sitting around not doing much eat a smaller meal. This way you're giving your body the extra cals when you need it and cutting back on your off or lazy days.

jpitalian

Joined: 9/25/2005

Msg: 13 (view)

Active and young, but can't slim down! Help! Posted: 8/18/2006 5:24:00 PM
hey OP I noticed you say you weight train with light weights and high reps so maybe try going a little heavier on the weights and make it more demanding. I don't know what you do in the gym but if you never get sore then maybe the weight is too light for you. Now I know that soreness doesn't exactly equate to muscle growth/progress but IMO if you never feel any discomfort ever from your workouts you're simply not pushing yourself. There is a fine line between growth and overtraining which only you know what it is down the line since everyones body is different but if you're doing 20-50 reps on your weights then I would up it so you can only do like 12-15 reps. Don't worry about getting big muscles women don't have enough testosterone to get big like men. Also, like a previous poster losing weight eventually comes down to calories in versus calories out. If you're not losing weight then you're eating too much for your activity level or your activity level isn't as high as you think and you need to burn more cals. I also agree with writing down everything you eat for a week so you can really see what you eat. I think thats the most overlooked thing is when i talk to people trying to lose or gain weight usually they're way off on what they "think" they're eating each day. This way you know where you're at and can make adjustments.

jpitalian

Joined: 9/25/2005

Msg: 3 (view)

ACL reconstruction, new knee Posted: 8/18/2006 1:24:20 PM
had my left ACL repaired about 4 years ago along with cleaning up of the lateral meniscus. Injuried it playing football and I can do pretty much any sport now as before but I did try to play flag football again and the next day my knee swelled up bad. But considering it was the first time in years what can you expect. I would do it again in a heartbeat though. Its rough for the first year after trying to get your strength back and after two full years I've gotten my leg strength back and actually i think I'm stronger as I've attained a new personal best in the squat and deadlift and also play goalie for a roller and floor hockey teams 1-2 times per week. So I can't complain and I would definitely recommend getting it done. Rehab is the most important thing though. Keep it moving and constantly work on getting the ROM back and strength and you should be fine. good luck

jpitalian

Joined: 9/25/2005

Msg: 8 (view)

Concerns regarding the fat content in egg yolks Posted: 8/16/2006 6:49:21 PM
As a rule from what I've experienced most people I know myself included use about 1 yoke per 6 eggs. I usually eat 10 egg whites for dinner most nights with a yolk or two thrown in for the taste and alittle fat. The protein in eggs are pretty much equal between the yoke and the white but the yoke has all the fat and cholesterol in it with the white having none. Thats why its better to eat whites and limit yokes. For those who thinks eating four egg whites in one sitting is too many calories and too much at once think about each egg white having about 20 cals and thats only 80 calories which is not likely too many for a meal and with eating the fruits or vegetables with it you get a few hundred calorie meal thats nutritious. This is fine considering the average person eats around 1000 calories in one sitting when eating fast food or at restaurants so I wouldn't worry about the calories. My advice eat more whites and limit the yokes but thats just my 2 cents.

jpitalian

Joined: 9/25/2005

Msg: 3 (view)

Diet costing me too much money Posted: 8/15/2006 5:18:45 PM
scorp beat me to it. I second the motion of ON's Whey in the 10lb bag. Thats all I use now and it will last a long time unless you plow it like me everyday. lol. But like scorp said tuna, eggs are cheap, chicken breast can get expensive but I usually buy the 12-13 dollar package on sale somewhere and get about 8 or so good sized breasts out of it which last me a week (usually eat one at night for my last meal). Spend your money on real food and not bars. I have never ate a protein bar that actually tasted good and there is a lot of crap crammed into those that you probably don't need. Shakes yes when you're in a pinch mix one up and bring it to work or whatever but definitely spend most of your money on the foods scorp mentioned. Btw, as far as carbs I eat Quaker Oats in the cylinder container (forget the cost but its like a few bucks) and potatoes a lot which aren't expensive. There is alot of plain foods like tuna and potatoes that aren't that expensive and just buy some lemon pepper dressing or some spices to give it taste and you're all set.

jpitalian

Joined: 9/25/2005

Msg: 2 (view)

Thank You! Posted: 8/14/2006 7:03:07 PM
congrats! Keep up the work and be smart about any injuries because the key to consistent gains is to remain injury free. Keep doing whats working and you'll be right on your way.

jpitalian

Joined: 9/25/2005

Msg: 4 (view)

Protein Posted: 7/31/2006 7:54:29 PM
Optimum nutritions chocolate all the way for me. I'm not gonna plug anybody but I buy it on ebay in the 10lbs dog food looking bags for like 55 bucks. Can't beat that. Mix some blended up oatmeal and a tablespoon of udo's you got yourself one heck of a post workout meal, or any other time of the day for that matter. As far as taste I haven't found anything better then ON's whey. It's light and not super thick and two scoops gives you like 50g of protein and you can drink it like chocolate milk its so thin when mixed with water.

jpitalian

Joined: 9/25/2005

Msg: 15 (view)

a bodbuilders perspective Posted: 7/30/2006 10:58:51 AM
me personally I never use any diet pill or fat burner ever and I have no problem reaching low bodyfat levels and being in good shape. To each his or her own but diet pills aren't a necessity. They can help like was stated above but without all the pieces of the puzzle you're wasting your money on pills. If you seriously can't eat 5-6 small good meals per day, lift weight a few times a week and do cardio 4-6 times per week then you're fooling yourself into thinking a pill is gonna give you the same results as that. It's that simple. The reason the diet pills sell and are a billion dollar industry is because human beings want something for nothing. It's human nature to want something but not want to work for it. The easier you can do something to acheive the same results then working alot harder thats what you're going to do. These pills make these promises because it taps into that part of the brain that says "wow this is great! I can take these and I don't have to spend hours working out and doing cardio and planning all those meals" But the sad truth is thats not the case. Not to mention I don't care what anyone says artificially increasing your metabolism and thermogenosis through pills probably isn't good for you in the long run. Yeah we won't know for 20-30 years but to me it seems like it can't be good to be taking all types of stimulants all the time when you can just eat normal food and exercise to get the same effect over the long term, just my opinion though...

jpitalian

Joined: 9/25/2005

Msg: 11 (view)

help please Posted: 7/28/2006 10:24:35 AM
I agree with scorp in the cycling of the carbs but I also agree with the previous posts on if you just eat healthier and workout consistently the average person will be healthy and in decent shape. Now, if you're trying to be ripped and have like 5% bodyfat then yes low carb diets for a short time can definitely work and in fact every fitness or bodybuilder uses this low carb approach for a show. But they all cycle it. Nobody IMO should stay on a low carb diet for a long time (ie. atkins). It's much healthier and easy to follow something that scorp outline where for a few days keep the carbs low and then always have a refueling day or two. I do this too. I usually eat low carbs for 2-3 days and then take one day to eat alot. Now, I'm training usually two times a day now for the summer (cardio in the AM and lifting in the PM) so this works for me. If I had to lose 90lbs i would probably make sure I slowly worked into doing some physical activity each day and eat 5-6 small balanced healthy meals and leave the fad diets for when I want to try something different after I'm at a decent level of health. Aktins works but it has a price and also shouldn't be used strictly long term. Your body needs carbs like Awaiting said and its evolved to process grains, vegetables, fruits and things like that as an energy source. Why would you want to cut that out? The only reason like I said would be for that final prep for a show or trying to fool your body into losing alot of fat and getting really ripped. After you get to that point though you can level it out and eat healthy. I mean to lose fat for a bodybuilding contest and get shredded you have to do some "unhealthy" things like cut carbs and really trick your body. Now, that puts you in great shape but you cant stay that way forever. There isn't many people who can or want to stay in "contest shape" all year round. you have to cycle these things so you can return to a more balanced healthy overall diet. I know this is a bit off topic but I want to point out that aktins and these kinds of no carbs diets work in the short term but shouldnt be your lifestyle. For example right now for another month of summer I'm eating very low carbs 2-3 days in a row and then upping it for one day to refuel. Now, I'm losing fat and I'm about 5-6% in my estimation but after summer I'll eat low carbs less days and have more higher days so I can gain some weight (muscle) over the winter and then next summer diet down again. Its just cyling back and forth so your body doesn't get used to one thing and also to minimize any negatives of being on low carbs all the time. If you have to lose alot of weight I think if you clean up your diet, do some physical activity each day and take you vitamins, water, good fats then you should be fine and like stated before your metabolism will change slowly but not overnight. It's far better to get a good sound system down and take it slow then lose weight really fast (most which comes from muscle and fat which is a whole different thread) then just gain it back when you can no longer stay on the diet...

jpitalian

Joined: 9/25/2005

Msg: 4 (view)

Insuring adequete nutrition (BodyBuilding) Posted: 7/25/2006 8:41:31 PM
hey do a search here on my posts about carb cycling and I think you'll find the info something you can use. In a nutshell you eat less calories for a few days and then up it to your maitenance level or a little above for 1-2 days. What this does is allow you to lose fat on the low calorie days and gain some muscle on the high days in theory of course. If you're working out regularly and eating low calories for a few days try throwing in a higher day and don't be afraid of getting fat. As long as you are eating less for a few days in a row one day of a higher calorie will be good for you and help you build muscle and keep your metabolism firing. I'm of course talking about eating good food just more of it. This isn't a reason to pig out but hey once a week eat something bad you like. It'll keep you sane and if you're healthy 95% of the time that one bad meal won't do much. Think about it. If you eat 6 small nutritous meals per day thats 42 meals a week and if one or two aren't that good it's really not gonna make that much difference in the long run. I would also suggest that you lift weights first (not sure if this is how you do it) and then do cardio after. This way you have the energy for lifting. Better yet if possible do cardio at a diff time duringthe day or on a different day altogether. For me nothing beats a stationary bike early in the morning before work to get the day started and then coming home and lifting in the PM. It takes discipline to get up an hour earlier but its well worth it belive me..I've never been a fan of lifting for 45 mins and then trying to run or do cardio for 45 after. Its much better to break it up allowing your body to rest in between so you can work harder each time. hope this helps...

jpitalian

Joined: 9/25/2005

Msg: 2 (view)

Insuring adequete nutrition (BodyBuilding) Posted: 7/25/2006 11:52:14 AM
first off you shouldn't workout for more then an hour doing either cardio or weights. After an hour of cardio or weights you start to get dimishing returns because your body produces cortisol which eats away at your muscle since its a stress hormone and your nervous system can only take so much lifting weights. Basically you'll run into overtraining by doing such long workouts. I usually do cardio for 45-60 mins per session and never over 60 mins and for this summer I've been doing it 5-6 mornings per week but I've also built up to this. As far as lifting my workouts are 30-45 mins (sometimes 1 hr for legs and other larger muscle groups) and I keep them short and intense. If you can physically get through your workout and it takes 1.5 hours then you're not working hard enough. I know that sounds harsh but bottom line is if you bust you butt for 30 mins its far better then working out for 1.5 hours and resting 5 mins in between sets, and doing light weight for hundreds of reps. Lee Haney always said, "stimulate don't annihilate". More isn't always better in working out. Get in the gym, hit it hard and get out of there. I don't care what you're doing you should never be in the gym for over 2 hours working out unless your training for some endurance event. Like you said this wasn't normal but I doubt you hurt yourself or your progress by doing this one day but its not something I would recommend especially if you're new to working out. As far as calories thats something you need to experiement with and see if your gaining or losing strenght and weight. Everybody's body is different so thats something you need to really experiement with. 1800 is pretty low and maybe add some more good fats or some carbs to add some more calories but I don't know your weight but the protein seems good seeing 190 grams is a good amount. You have to play with it and see how you feel. Don't cut the calories too low though because this will have the opposite effect as your body thinks its starving and will start holding onto fat. Its alot better to eat more and do more activity then to eat less and do less activity. Let your body burn off the fat from exercise instead of burning it off from low cal diets. Its a combination of lowering your cals just enough to get you to lose weight little by little and increasing your activity causing you body to burn off the excess fat.

jpitalian

Joined: 9/25/2005

Msg: 2 (view)

Ketosis & Bad Breath Posted: 7/20/2006 6:59:08 PM
I know one way to lessen the effects of ketosis diets.. eat some carbs! jeez, there is no need for the human body to not be given carbs to carry out its daily functions. Think about it, we evolved eatings fruits and berries and vegetables and all types of fibrous and startchy carbs. Thats what the human body knows how to process for its most efficient source of energy. There is absolutley no reason (no sane reason I can think of) to eliminate all of your carbs and go into ketosis unless of course you're planning on entering a bodybuilding contest and even then its not necessary. I would be with someone like that because I know that diet isn't the best way to eat. Yes it works, yes it controls cravings and makes you feel more full and yes you'll lose weight on it but it should be used at all temporarily because its not natural. period. Anytime you eliminate a whole nutrient from your diet you're setting yourself for embalances and deficiencies down the line. I don't care what anybody says. Eat 5-6 small healhty whole food natural meals per day, lift weights and do cardio and you should be fine. There is no need to be in ketosis for weight lose. It's overkill.

jpitalian

Joined: 9/25/2005

Msg: 3 (view)

Trying out the GI Diet Program Posted: 7/13/2006 1:02:58 PM
I'm not sure exactly what the GI diet is but the Glycemic Index is just a chart of how fast a carb is digested and turned into blood glucose. In general if you choose foods that have a lower GI then they are digested slower and release sugar into the blood stream at a more even pace giving you more sustained energy without the highs and lows of blood sugar flucuations. Things like whole grains, vegetables, wheat pasta and breads, yams, brown rice all those have a lower GI then for example white flour products, candy, cookies and things like that. Just remember the GI chart is based on eating a carb source in a fasted state so a white potato might be farely high on the GI chart but when you're eating it as a whole meal with a fibrous vegetable and lean protein source (like you should for all meals) then the GI is lowered because of the food mixing. Its a big difference to eat something by itself or combined with something else. Especially a little fat because fat slows down the digestion of food and it leaving the stomach which further levels out the blood sugar release. GI charts are good to learn and give you an idea of what to eat but they are not the end all be all. Just becasue something is lower GI doesn't mean its more healthy then another food. Can the OP explain exactly what is this "GI diet"? I'm curious as to what restrictions you have and the daily foods you eat...

jpitalian

Joined: 9/25/2005

Msg: 6 (view)

cardio cardio cardio I hate cardio Posted: 7/13/2006 7:23:53 AM
I find that if I'm riding the stationary bike or using my cool Gazelle thingy I'll watch TV or listen to an audiobook or something to past the time and if I'm interested in what I'm watching or listening too I don't get bored. Yeah it sucks if you sit there quiet staring at the clock but to me it goes by alot quicker when i have something else going on..

jpitalian

Joined: 9/25/2005

Msg: 2 (view)

working out at home and other workout tips Posted: 7/11/2006 8:26:18 AM
Good post mysterious never really thought about that. I'm gonna have to try that out. I'll throw something in here even though its not really associated with working out at home(even though thats where I workout) its really sped up my workouts and changed them up alot. It's called supersets which most people that workout know about but alot of people have never tried it so I'll explain it briefly for someone who may not know what they are. Typically when you workout you lets say pick a bodypart for example chest and then pick 3 exercises and do them for 2-4 sets. So, for example on a chest day you might do, barbell bench, incline dumbell press and incline flys. So you start off with bench press do a set of 12 reps and then rest for 1-3 mins. This is good for strength and allowing your body to completely recover from the previous set and thus push as much weight as possible in the next set. This is typical from what I know in a gym because if your training with a partner (which I don't really do) then after your set he does a set (which is basically your rest period) and then you repeat. Well since I workout by myself with an occasional spot from my brother or father, I pretty much use supersets almost all the time unless I'm training specifically for strength. There is a few ways to do this. First you can take the same example in the chest day and use bench press and do your 12 reps and then go directly to dumbell press without resting. This is supersetting two exercises for the same muscle group back to back. Now you have to swallow your pride on the second exercise as you won't be able to lift as much weight as your fatigued from the bench press. But, what you will be doing is still giving 100% effort to lift the weight even though its lighter then what you're used to. This will call into play additional muscle fibers that weren't stimulated from the bench press exercise. You have to remember anytime you lift a weight that isn't 100% of your max weight you can lift your body will not innervate or activate all of the muscle fibers in the muscle lifting the weight. So, by supersetting you force your body to call upon additional muscle fibers that have to work since you fatigued certain ones on the previous exercise. This IMO hits more of the muscle and thus stimulates more fibers. You can also do 3 exercises in a row but this is pretty advanced as you're really pushing it and your muscles will be on fire. Try to do 3 biceps exercises back to back and believe me after the third one you'll feel like your biceps are on fire. But, after you complete the two (or maybe three) exercises back to back then take your normal 1-2 minute rest. Thats another thing I'm big on is not resting alot in between sets. Unless you're going for max strenght I see no reason to rest more then 1-2 mins and get right back into it. This forces your body to clear the lactic acid from the muscles faster and basically you become more effecient in recover in between sets. Another way to use supersets is also opposing muscle groups for example my fav is bi's and tri's. Do a bicep exercise and go directly to a tricep exercise and thats one set. then rest and repeat. The pump you get in your arms from this is bigger then any other time I've experienced. You can do this for chest back too. This will save you hours in the gym if your doing two bodyparts at basically the same time. Lastly something else I do is throw in sets of abs, calves, forearms adductors, abductors, rotator cuff exercises or any other exercises you just don't devote a day to and neglect. Me personally I feel my workout would be a waste if I do abs, forearms and calves. I mean to me those aren't really demanding exercises to get your body fired up and metabolism going. So, what I do is throw in sets of these exercises in between the sets of my major body part I'm working on. Like in the chest example after my superset of bench press and dumbell press I'll do a set of crunches or calf raises while I'm resting. This also saves a ton of time and makes you do those bodyparts you neglect. Most people including myself don't really feel like doing calves or abs after a hard workout so this helps you do them without devoting a day to them. Hope this info helped someone because for me its definitely key in my workouts and it'll change up the stress you put on your muscles which is always a good thing.

jpitalian

Joined: 9/25/2005

Msg: 11 (view)

Upper body toning Posted: 7/10/2006 8:15:15 PM
I say like all things mix it up and see how you body responds and what you enjoy more. You can't go wrong with a starting point of 8-12 reps though. Pick a weight you fail at in around this rep range and you should be good to go. I usually stay in this rep range unless I'm going heavy for strength (3-5 reps usually for me) or just pumping it out for something a little more lower weight higher volume (up to 15 reps). yes you're right though always make sure to balance out the work with both sides of the body or antagonistic muscle groups like the biceps and triceps, or chest and back, quads and hams. If you fail to work the opposite muscle you get imbalances, pulled muscles, bad posture and a host of other things. I had a guy I knew who only did chest because, well hes a man and men need to bench press big weights, well he never did back and he looked like an idiot walking around with his shoulders hunched foward. Doing nothing but chest tightens up the muscle and pulls the shoulders foward and if you don't have the equal strenght in the back muscles they can't hold your shoulders in a neutral position. Do a wide variety of lifts for the upper bodyand check out bodybuilding.com and search for exercise database and it lists exercises by bodypart. Click the bodypart and you get a list of things to do. Can't beat it for a beginner or someone looking to have more of a variety in exercises..

jpitalian

Joined: 9/25/2005

Msg: 8 (view)

Bowflex Posted: 7/10/2006 8:04:35 PM
hey squish I wouldn't worry about putting too many plates onthe ends of the dumbells in fact having the weight go farther out and like you said making it harder to control will fire those smaller less worked stabilizer muscles and increase your balance. Its like doing exercises on the swiss balls. It taxes the body more because you have to focus more to keep the weight steady. Thats a good thing. I used to pile the weight all the way to the end of the dumbell and I too had those plastic weider weights with the filling. Man those were a long time ago and the sad part is I still have most of them. lol. I'm keeping them for sentimental reasons. lol...

jpitalian

Joined: 9/25/2005

Msg: 7 (view)

flat stomachs Posted: 7/10/2006 7:14:17 PM
3 words diet, diet and diet. oh yeah some cardio doesnt hurt either. lol

jpitalian

Joined: 9/25/2005

Msg: 6 (view)

Bowflex Posted: 7/10/2006 7:13:15 PM
I workout at home too in my basement and have bought dumbells from 20's to 100's and have a nice rack and all but like mysterious said, I used to use the ez spin ones for years. Get yourself some different plates and you can change the weight fast inbetween sets. For the longest time i used to use plastic standard size weights and ez spin barbells and dumbells. The funny thing was I was in better shape then all my friends who went to the gym. lol. I think working out at home has the benefit of being able to do it consistently when you don't want to leave the house and get changed, etc. Just get off the couch, throw on some gym shorts and blast some music. For me at least its much more conveinent then the gym. I too am a private person and honestly besides playing college football and working out there with the team I've been in a real gym once. Recently I have purchased a core ball like mako pointed out and the stuff you can do with that is endless. Just a few main pieces and for a few hundred bucks and a little space you can do most of the exercises you need. Me personally I have a squat rack, and a pully system which down the line I feel is invaluble but I have no need for leg presses or leg extension machines for example as from what I've read and experience aren't the best for your knees. Bowflex does look pretty good and I would trust mako's opinion as I'm sure he knows what hes talking about.

jpitalian

Joined: 9/25/2005

Msg: 3 (view)

sauna belts for loosing weight Posted: 7/10/2006 7:57:55 AM
I honestly can't believe they are still trying to sell these things. People please realize there is no possible way to lose fat from any specific area of your body when you want to. Your body does not function this way. Thats called spot reducing which is impossible. You know how they say nothing is impossible? well guess what spot reducing is. If this sauna belt causes weight loss its just water loss, just like in a sauna. Yes as soon as you rehydrate (which most people don't do properly and are walking around chronically dehydrated) you'll gain the water weight back. These companies prey on people because for the most part human beings want something for nothing. Everybody wants to look great and be in great shape with minimal effort. Well it doesn't work that way and companies won't tell you its hard work in the gym and watching your diet is the only way to lose weight because that actually takes effort. Just face the fact that to be in shape you have to do three things, lift weights, do cardio and watch your diet every single day. Its not rocket science but takes tons of discipline. There is no magic device that causes you to lose weight. You have to exercise to speed up the metabolism which burns fat.

jpitalian

Joined: 9/25/2005

Msg: 7 (view)

Upper body toning Posted: 7/10/2006 7:35:29 AM
Just like to point out what mysterious was saying is not spot reducing but basically building muscle speeds up the metabolism thus increases fat loss and overall "tone" if you want to call it. What people don't realize is you can't "tone" a muscle without lifting weights and building it up. Yes there are different types of workouts some focusing more on the asthetics like in bodybuilding and the other end of the spectrum like powelifting where these two goals need totally different training methods. But, if you want to get rid of the layer of fat and don't want to build muscle then you might as well forget it. If you think about it you basically have bone, muscle and fat. If you look at your upper body and you have decent muscle tone but a layer of fat covers it, hit the weights man and hit them hard. You're not gonna look like Arnold overnight and the one thing I agree with in my above poster is that its very hard to gain muscle mass because you have to take into account so many factors (diet, lifting, enough protein, rest, stress managment). Muscle building and toning is essential the same thing. You have to lift weights that are heavy enough to cause you body to adapt but this doesnt automatically mean that your muscles will get bigger. They can get "toned" or more efficient without growing alot in size if this is what people mean by tone. I personally think tone is a stupid word to use in fitness. What does it really mean? You are either in good shape with decent muscle mass and low bodyfat or not. You could have these so called toned muscles under tons of fat and I'm sure most people would agree this isn't the ideal look they're going for. Just like to also point out cutting out all fats is the worst thing you can do. Your body needs EFA's (essential fatty acids) such as omega 3' and 6's so you should eat good fats from fish, flaxseed oils along with extra virgin olive oils and other plant oils. Stay away from saturated and trans fat found in anything fried, margarines and shortnings and any food that has in the ingredients "hydrogenated". If you see the "H" word stay away. Basically companies hydrogenate the oils or fats in foods to increase shelf life but this destroys the natural oil in there and turns it into trans fat which is very bad for your body. Your body can't use trans fat and its like a poison to your cells, like trying to stick a square peg in a round hole. The sad part is as far as I know I don't think manufactures are required to list trans fat on the labels so you don't know if the food you're eating contains it. Thats why you read the ingredients and look for anything Hydrogenated...

jpitalian

Joined: 9/25/2005

Msg: 2 (view)

Resting period Posted: 7/7/2006 6:28:22 PM
It's really up to personal preference and schedule I think when you can work out. For me personally I sometimes don't take a day off for two weeks and then maybe take a few days off in a row if I feel run down. It all depends on your nutrient intake, rest, sleep you're getting, stress levels, all that can affect your recovery. as a rule of thumb I usually try to get a rest day in every 3-5 days depending on how I feel. I've read that some people don't recommend working out more then 3 days in a row with a day off but I'm talking cardio, sports and lifting weights. So, doing different forms of activity keeps you're body burning calories but without stressing your system by lets say lifting 5 days in a row which is taxing on the nervous system and other body functions. Why not try to get up earlier and do some cardio or something on the 3 days you say you don't have time? I don't know your schedule but sometimes you can squeeze in a quick 20 min workout somewhere. As far as bowflex never used it but I would assume its better then nothing. Resistence is resistence and your muscles don't know the difference if a cable, rubber band or piece of iron is what its pushing against. Problem with using machines though is it locks you into a certain range of motion and stabilizes you more which in the end isn't as good as training your neromuscular system to balance the weight and press it at the same time using free weights. With machines you lose the benefit of the smaller stabilizing muscles not getting worked. I would say if you can get some sort of home gym equipment to use on your busy days you can't get to the gym this would be a big help then just sitting there doing nothing for 3 days. If the bowflex can give your muscles sufficient resistence then it will be beneficial even though its not the "best" option in most cases..

jpitalian

Joined: 9/25/2005

Msg: 6 (view)

Supplements Posted: 7/5/2006 12:16:37 PM
no supplment will work or give you much of a benefit if your diet isn't in check. That means eating 5-7 small meals throughout the day, consisting of lean protein, non-refined carb source like oatmeal or fruits and vegetables and some good fats as D-rock pointed out. I personally use, Udo's choice oil, Optimum Nutritions whey, multvitamin/mineral, antioxidant complex and an occasional meal replacement when I'm pressed for time. If you go to the supplement store most people in there don't know much about the stuff they're selling and like you said trying to usually make a commision. Plus they're only gonna tell you whats written on the box from the manufacture when they claim their protein powder or meal replacement supplment is the best on the market and will make you huge blah blah. Bottom line is there no supplement out there to replace real raw freshly grown food and egg whites and oatmeal gives your body the same products after its broken down then if you were to take one of these high priced supplements. Use them for convenience but their not the magic bullet to getting in shape. I use tons of whey protein simply because its easier then cooking a dozen egg whites. If I had the time though I would always choose real food over something made in a lab. Thats just me though...

jpitalian

Joined: 9/25/2005

Msg: 14 (view)

How important is Stretching? Posted: 6/29/2006 2:20:24 PM
thats funny the animal thing got brought up because I don't know where I read it but I remember someone using the example of a cheetah. He said do you think the cheetah sits there and stretches out all its muscles before running 75 mph after its prey? Nope. He attacks without hesitation and I doubt Mr cheetah is worried about cramping up or delayed muscle soreness hehe

jpitalian

Joined: 9/25/2005

Msg: 14 (view)

Good Breakfast Shakes Posted: 6/29/2006 10:21:23 AM
^^^hmm thats interesting and I never heard of that in taking the oil. I usually take it in my morning shake and then in my post workout shake (two tablespoons per day normally) and I take my fiber (psyillum husks and other stuff together) by itself in the morning before anything else. So, I never usually take the oil with that fiber supplment but my shakes like I said are oatmeal blended up so theres fiber in there and I take it with the oil and never seem to have a problem but I'd have to look into that info....

jpitalian

Joined: 9/25/2005

Msg: 11 (view)

How important is Stretching? Posted: 6/28/2006 7:24:29 AM
If you really want to learn alot about stretching and the right way as chinua pointed out get "stretching scientifically". Its not a huge book but it will give you pretty much everything you need to know about proper stretching and when and how to do it. Don't know if im supposed to plug here but its got alot of good info in it and explains more in detail what I'm talking about. You can stretch the bicep though, similiar to stretching the chest where you lets say grab a doorway and then lean foward and twist at your waist to look away from the doorway your holding onto?? I know its hard to visualize but I'm sure you've either done this or seen someone that has. Since the long head of the bicep crosses the shoulder joint you can stretch it by doing this movement I said along with the chest. You're right in your thinking though because you have to think about it to stretch any muscle you have to bend it across the joint it crosses thus increasing the length of the muscle. So you obviously can't bend your elbow backwards to stretch the muscle more. But I feel stretching is really for the ankles, hips, shoulders, the main joints of the body really. If you're going to run or jog on the treadmill its better to swing your legs around in all different directions and get the blood flowing, motor neurons firing and controling the proper muscles and just get loose. Do some kicks and things like that will get the joint warmed up. I do cardio almost every morning which includes running, biking, etc... and I usually wake up and go. I won't start my jog in a full sprint but I see no use to sit there for 15 mins stretching out all my leg muscles when I can just go run without any pain or injury. Chinua made a good point in saying the more flexible you are the less you need warm up and stretch. Martial artists that are very flexible can get out of bed and do a high kick over their head. This is because they've trained their nervous system to control the muscles in that particular way and doesn't have much to do with stretching out that muscle beforehand. If you find youself not very flexible in certain areas do flexibility training separate from your normal workouts.

jpitalian

Joined: 9/25/2005

Msg: 26 (view)

Exercise while sick?? Posted: 6/27/2006 7:37:16 PM
yeah man I do it too when i talk to people. I forget not everyone does what I do on a daily basis so you kinda have to know who you're talking to. hey its all good man us "guru's" can be off our rocker on occasion. hehe. thats why me and mysterious are here, so you don't get a big head over there. and also I look foward to being corrected by one of your two when I get overzealous! in my posts..

jpitalian

Joined: 9/25/2005

Msg: 7 (view)

How important is Stretching? Posted: 6/27/2006 6:50:25 PM
hate to play devils advocate here but tons of studies I've read along with books show that static stretching before an activity does not prevent injury. Warming up yes but not stretching. stretching does not warm up the muscles at all. moving them warms them up and gets the joints going and lubricated but stretching a cold muscle does more harm then good. I used to always stretch before my workout and inbetween sets all the time and once I read alot more about it I stopped and guess what, no injuries in years and I get less sore the next day. You can actually get more sore if you stretch before and during the workout as stretching damages the muscle fibers on a microscopic level and then you go out and use the muscle in an activity. Stretching after a workout sure to relax the mind and muscles but imo I honestly feel stretching is highly overrated. Plus the goal of stretching is to lengthen the range of motion that the muscle can move without trigger the stretch reflex and pulling a muscle as it tries to protect it from damage and this takes time and has to be done in a relaxed state. I laugh when I see people about to jog and they go through this whole routine to stretch and bend over at the waist thinking its going to stretch the hamstrings. You can't stretch a muscle in a contracted state. It doesnt work. The best way to get ready before an activity is to actually do the movements your about to do but at a slower more control pace and get the body used to that movement and warmed up. Its called dynamic stretching where you're moving the joints around and getting "loose" if you want to call it. I play goalie in roller hockey and can pretty much do a split but I never ever static stretch before a game. I'll jog in place, do some squats, leg kicks and other dynamic stretches where your moving. There are different ways of stretching and the most common static (where you hold the position for 30-60) really does nothing to prevent injuries if done before a workout and also studies have shown it can decrease your muscles ability to fully contract and you can lose power. If you stretch hard before working out and go to use the same muscles you've just stretched you won't be able to generate as much power because your muscles have been inhibited by the stretch. I'm sure alot of people will disagree because since you were alittle kid they told you to stretch out before everything so you don't pull a muscle but its just not true anymore and most people are just creatures of habit. Warming up before the workout is very important but if you want to increase your range of motion do it either more then 1-2 hours before a workout or after it hours later so you don't effect your muscles ability to generate the max power..

jpitalian

Joined: 9/25/2005

Msg: 24 (view)

Exercise while sick?? Posted: 6/27/2006 6:25:29 PM
definitely think the 3700 calories a day for her is way too high. I know these equations work to estimate the needs but they are just estimates and also like mysterious said taking into account the lean body mass. I don't even eat that many calories in a day and I workout twice a day, play hockey 1-2 times per week and pretty much only take one day off a week (sometimes no day off without some activity). I see in this later post you corrected it to about 1800 that sounds about right. If shes working out hard and eating 5-6 times per day then fitting in those cals seems right. keep the calories low for a few days like its been said over and over and then take one day to up them but you don't need to pig out either. Just go up to maitenance or alittle above it to keep the metabolism guessing and running high. I know you keep saying that you're a healthy 180 and look solid and all that but 180 is pretty heavy for a female your size and you could lose some fat gain a little muscle in the process drop some weight and look great. like mysterious said if you gained some muscle then you being 140 would look good not unhealthy. Thats why even women should lift weights to keep the muscle mass up to give your body a shape..

jpitalian

Joined: 9/25/2005

Msg: 7 (view)

Good Breakfast Shakes Posted: 6/27/2006 10:16:53 AM
sorry I sometimes write things thinking people can read my mind. hehe. but Udo's choice is an oil that has the proper ratio of good fats in it that your body needs. most people think all fat is bad and cut it out completely which is really bad over the long term because your cell membranes, nerve fibers, hormone production all are affected by the good fats (omega 3 and 6) that you get from your diet. Many diseases have been linked to not having enough good fats in the diet and this doesnt allow your body to manufacture the proper things it needs for healthy cells. I order my oil online (most major companies will carry it some cheapper then others) but you can probably go to your local healthy food store and find flaxseed oil or other oil products. Udo's is the best (from my research) because it contains the exact ratio of omega 3's and 6's where as flaxseed although good because it has alot of omega 3's they say over the long term use can lead to an imbalance in the ratio of the oils but I think having an imbalance is better then not having any at all, so either way you should be getting some good fats each day. The oatmeal I use is regular quaker oats in the cylinder container and the Optimum nutrition whey protein you can also get at any health food store. I never worry too much about the kind of whey protein i get since there are hundreds of decent brands out there but i like ON's whey because it tastes good and its easy to mix. I'm one of those people where if i find something thats working it takes alot for me to change to something else so. If hes loooking to lose weight breakfast is huge seeing you need nutrients in you fast because you havent ate all night but its a whole lifestyle. you have to workout, eating frequent small meals and eat good fresh healthy food. its not rocket science but does take alot of planning and discipline...hope this helps..

jpitalian

Joined: 9/25/2005

Msg: 5 (view)

Good Breakfast Shakes Posted: 6/26/2006 6:26:10 PM
My fav is a cup of oatmeal blended up with chocolate Optimum Nutrion Whey (2 scoops) and a tablespoon of udo's choice. My first meal of the day has always been (as long as i can remember) a shake. I hate cooking in the morning and I want nutrients in my ASAP. Now during the summer with dieting and doing cardio on the empty stomach first thing in the morning I save the shake for after the workout but its still the first thing I eat. I usually have the shake in the morning and one in the PM after my lift. Other then that like Awaiting said its real food. Remember shakes are conveinence and shouldn't replace eating a wide variety of fruits vegetables, etc.. I'm thinking about adding some fruit maybe to give it a diff flavor but I honestly love the oat taste with the chocolate whey. maybe its just me

jpitalian

Joined: 9/25/2005

Msg: 3 (view)

Exercise while sick?? Posted: 6/26/2006 6:17:48 PM
Mako made a good point about this topic before in saying that when you're sick you're body is trying to heal itself and seeing that working out actually "beats up" your body even more its kind of counterproductive to push through it when you're sick. You end up wasting resources that could go into healing your sick body and trying to spread yourself too thin in recovering from your workout. I must admit though during my life the rare times I catch the cold I find doing cardio and sweating it out seems to raise my spirits and makes me feel better. then again I'm pretty anal and very rarely take a day off so with me itsmore mental. Kinda like the male ego thing I guess. When I feel a cold coming on I usually make sure I get good rest, alot of whey protein and vitamins and antioxidants and usually within a day I'm fine.

jpitalian

Joined: 9/25/2005

Msg: 108 (view)

getting leaner with exercise Posted: 6/24/2006 11:43:07 AM
the thing I noticed that keeps coming up from John throughout this thread that I would like to clarify is the notion that doing a bunch of reps doesn't burn calories so why do them if you want to get lean? and how hes saying just run cause it burns more calories. yes this is technically true in the sense that running for an hour burns more actual calories then say lifting weights for an hour because of the constant pace and utilization of oxygen and your energy systems to keep you running. The main point this all is missing is that the calorie burning benefit that comes from lifting weights for a bunch of reps is AFTER the workout. Your metabolism is sped up for hours upon hours after an intense weight training session. THis is the calorie burning/metabolism boosting benefit doing 8-15 reps on lifting exercises brings with it. it signals your body to build muscle (which being metabolically active burns calories at rest and the more muscle you have the faster your metabolism is thus the more fat you burn and the leaner you stay) it also increases growth hormone and all the other body systems that will keep your system running at a high rate as opposed to someone who sits on the couch all day long. Also, I wanted to point out the reason you do more then one rep (for themost part unless you're training for max strength on one lift like powerlifting) is because not all the muscle fibers are recruited during a submaximal lift. Obviously its not healthy for your joints and safety to train as heavy as possible every single exercise every single workout so this is why you do more then one rep and one set per exercise. Once you fatigue certain muscle fibers others are activated and come into play. By doing a variety of sets/reps/weigths and changing it up often you hit all the different kinds of fiber types within the muscle giving you a better overall development.

jpitalian

Joined: 9/25/2005

Msg: 55 (view)

getting leaner with exercise Posted: 6/22/2006 1:34:44 PM
I think its alot to do with your diet from what I can tell because if your working out hard 4 times per week for 3 weeks you should be seeing some lose of inches and toning up and looking better. Everyone is different so you really do have to find what works for you but I dont know if this was posted before but how many times per day are you eating? what kinds of foods? are you getting enough protein, good carbs, fibrous greens, good fats like omega 3,6's? All these things play a role and if one if missing your body will be less efficient. Why not post what you eat in a typical day if you don't mind them myself and others can comment on it along with letting other people see where they might be going wrong too? just a thought but I've always found that diet is more important then the actual workout. Its easy to go to the gym for 1 hour and do cardio and weights but its the other 23 hours of the day that really matter. at the gym you're providing the stimulus for your body to grow muscle, increase metabolism and burn fat. What you put in your mouth and when after that determines what you'll end up looking like.. btw, if you pay my plane flight I'll come down there hehe. I haven't been on a vacation in a long time...

jpitalian

Joined: 9/25/2005

Msg: 50 (view)

getting leaner with exercise Posted: 6/21/2006 6:40:49 AM
I think we have to all go back to the original poster in that it's a woman asking for advice which is why I disargeed with johns saying stay away from 8-12 rep range because she'll get big bulky muscles. Yes this is completely true for a man doing everything right from intense workouts, eating correctly and getting enough rest. But, as I said for women (sorry to be sexist here) they cannot build big muscles without drugs. Its that simple. Unless you're a genetic freak or taking artificial hormones doing intense lifting in the 8-12 rep range will strengthen and tone your muscles and give women that lean sculpted look you see in magazines. Yes is will build muscle but don't confuse building muscle with the steroid taking women in bodybuilding. Theres a reason most of them look like men and it aint cause they lift weights. Don't you think jessica simpson, pam anderson and angelina Jolie lift weights when trying to get into top shape to look awesome on the big screen? of course they do because thats what burns calories and builds and maintains muscle. Doing nothing but one rep slow movements won't give you all the benefits. Sure it has its benefits but bottom line it has its place just like any other training method. the key is to change up your workouts periodically so your body doesnt adapt. I'm not going to comment on running hills or biking since I don't really do that but I've seen plenty of girls lifting their ass off in the gym and out of the girls I know and its not a coincidence that the girls that lift weights with higher weight, more often and keep their diet in check seem to have the leaness and hardess bodies of all. Doing high intensity (like d-rock put it) resistance training using all different muslces stimulates the metabolism for hours and hours after the workout so you can't say doing 8-12 reps does nothing to burn calories. Yes during the actual lift your not burning tons of cals but its the benefit of building more muscle and the after burn of the higher cals being burned throughout the day that gives resistance training its fat burning benefit.

jpitalian

Joined: 9/25/2005

Msg: 38 (view)

getting leaner with exercise Posted: 6/20/2006 7:12:03 AM
I agree with D-rock and john does make some good points but I have to totally disagree with not doing 8-10 reps and how it will make you bigger. People have to realize that women do not have enough testosterone to build big muscles period. Have you ever seen a figure comp? or a fitness show. Now I'm not totally sure about the drugs used if any but those women don't have big muscles. they have low bodyfat and very conditioned muscles. They lift weights probably more then most men in a gym and they'll never get as big as Joe over there on the bench press doing 315 for reps. yoga and pilaites (sp) will give you flexibility and more range of motion but its physically impossible to lean out a muscle. Yes you can elongate it with intense stretching like in dancers and gymnasts to can bend into weird shapes but to the only way you'll burn alot of fat or calories is to increase your metabolism and this happens by lifting weights for 8-15 reps, do some cardio and watching your diet. If it takes you 1 hour to do 4 exercises at like 5 reps each believe me your metabolism is not gonna get that burst it needs to start burning more calories thus leading to fat loss. Infact if a women or anyone for that matter can only do one or the other as far as cardio or lifting weights, lifting is better because it keeps your lean mass which keeps your metabolism high and your body will burn more fat at rest the more muscle you have. cardio without weight training and your setting yourself up for muscle loss, decreased metabolism and that skinny fat body that alot of these aerobic instructors have. They do all these aerobics all day long and really don't look in shape. Ever notice them? Its because they don't lift weights to build muscle which gives the body its shape....

jpitalian

Joined: 9/25/2005

Msg: 35 (view)

Need Exercise Advise Posted: 6/19/2006 4:50:56 PM
Personally I like doing morning cardio at home first thing in the morning. I wake up down a huge glass of water and hope on my stationary bike. The best part is the first 10-15 mins go by before I even get the crust out of my eyes. hehe. Then you feel awake all morning. Better then coffee and artificial pick me ups. Actually something else I own is that Tony little gazelle thingy. I love it and its quiet so I can do it and watch tv or whatever. Gives you a pretty good workout too if you do it hard..

jpitalian

Joined: 9/25/2005

Msg: 4 (view)

Is it common for guys to do this Posted: 6/17/2006 10:41:20 AM
who cares what people think? I always say what people think of me is none of my business. Do what you want. I tan a few times a week and I know a ton of guys that do. It doesn't matter what shape you're in tanned IMO always looks better then pastey white.

jpitalian

Joined: 9/25/2005

Msg: 16 (view)

how does one get at least a 4 pack? Posted: 6/16/2006 10:31:29 AM
the main misconception here is getting that ripped 6 pack is acquired from doing ab work. Yeah it sounds like it would make sense seeing if you want bigger biceps do curls but with abs you don't want big abs per say you want defined ones. That comes from diet period. Yes you need to do some ab work to keep your core strong and for other reasons and also to help build up the muscle somewhat to have a nice set of abs but unless you diet correctly you'll never see them. The truth is everybody has ripped abs, below the layer of fat on their stomach. Look at an anatomy book the classic 6 pack look is because of the way the human ab muscle is made. It's more a matter of low bodyfat then doing 1000 crunches a day. That does nothing for getting rid of the fat. Marathon runners have ripped abs cause they're skinny. Look at any really lean person. I personally think abs are the most overtrained muscle there is. With all the other work they get from doing any kind of squat or any standing movement where you have to stabilize the torso there is no need to train them everyday or every other day. My ab work consists of a few sets in between work sets of major muscle groups and I probably train my abs (actually focusing on them doing crunches, roman chair sit ups, etc...) 1-2 times per week. If you're an active person and run, do cardio, lift weights using a bunch of different exercises your core gets alot of work. Thats not saying don't train low back, abs, obliques and the like but all this focusing on crunches everyday is not needed. Spend that time planning your meals for the day instead of doing 1000 crunches, your body will thank you when you start shedding that layer of insulation you have hiding those wonderful abs....

jpitalian

Joined: 9/25/2005

Msg: 9 (view)

how does one get at least a 4 pack? Posted: 6/15/2006 7:03:10 AM
d-rock posted a good example of what you can do to cycle your carbs and also like OP posted how shouldn't your diet be around 50-60% carbs for energy. Yes and no. Basically you need carbs for energy and this is your body's prefered source of fuel, especially for fast burst type training (bodbuilding, sprinting, basketball, hockey) anything you stop and go really. As far as using fat for fuel its used more for lower intensity longer duration activities in general. Its more metabolically costly to convert fats or proteins into fuel then carbs so your body will use carbs first and foremost if it can. The key to losing fat is to restrict your carbs to a certain point so that your body is forced to tap into the fat stores as energy. Its more complex then that but thats it in a nut shell. Your body is lazy and does not want to change period. Losing fat is not "normal" everyday thing that the body wants to do. We developed this fat storing capacity because 10,000 years ago we never knew if we were gonna eat for 3-4 days so what we have now is this very effecient way of storing calories in case we can't get to food for days or even weeks. You have thousands and thousands of stored calories in your fat stores and your body wants to hold onto that in case of an emergency. People can live for weeks without actual food because of this highly effiecient fat storing capacity we have. Well you basically have to trick your body into thinking its getting plenty of food and has no need to store fat. By, eating frequently (5-6 small meals) this signals to your body its getting food every few hours so there is no famine and it can burn off the fat without fear of the organism dying. Eating once or twice a day doesnt' work for this reason. I don't care what anybody says you will never and I mean never be in great physical shape and healthy with very low bodyfat and good muscle by eating once or twice a day. It's impossible if there is such a thing. You simply can't burn the fat or your body won't burn the fat because it feels its starving and will hold onto that fat as long as it can. This is where restricting carbs or even better cycling comes in. Restrict them for no more then 3 days, then refuel and eat higher amounts the 4th to build back up your energy stores. This will allow your body to burn fat but its not long enough for it to compensate from the low carbs/cals to lower your metabolism in accordance to the lower calories your eating. This is the prime reason low carb, low cal diets don't work over the long term. If you lower your cals lower and lower, your metabolism has to lower its rate of burning them in proportion so after a while you're eating 1 apple a day and starving yourself and soon you'll up the calories since you'll feel and look like crap and guess what, you start gaining weight, mostly fat. This is because the metabolism has slowed down so much to accommodate to the low calories your eating that it will store all the excess once you start eating again. Carb cycling works because it gives you the benefit of burning fat yet keeping muscle mass becasue you refuel every few days. Also, lastly yes alcohol is terrible when it comes to fat burning. Studies show even one drink impairs your bodies ability to burn fat for fuel because when alcohol is broken down into acetate I believe its called, this substance must be burned off first before your body taps into its fats stores. Burning fat gets put on the back burner until your body processes the metabolites of the alcohol breakdown. sucks i know but one thing I've learned is you can't be ripped and drink alot of beer. For some reason it doesn't work. lol. hope this helps..

jpitalian

Joined: 9/25/2005

Msg: 6 (view)

how does one get at least a 4 pack? Posted: 6/14/2006 9:14:48 PM
Do a search on here because this topic has been done to death but I'll throw in a few pointers.. To get ripped you need to lift weights, do cardio and be on a strict diet. Lifting weights builds muscle which keeps your metabolism going and keeps the calories burning, cardio actually burns the fat during the workout if your doing moderate intensity for 30-45 mins and the diet is key. Actually diet IMO is about 75% of the results. if you workout everyday and eat ok, then you'll be in shape and look good but if you have your diet right on it makes all the difference. Check out all my posts about cycling carbs as I've wrote about it a ton on here and don't feel like going through it again since it's already posted. My experience is at least for me and the people I've helped with this kind of diet the best way to lose fat while maintaining muscle. You have to eat 5-6 small meals per day, keep the protein high to prevent muscle break down and to keep it growing, do cardio 3-6 days per week working your way up to 45 mins or so. Start whereever you are and just work your way up but the more cardio you can do the faster you'll burn fat. If you're keeping your protein high and lifting fairly heavy weights to stimulate the muscle you won't lose muscle from all the cardio. I'd like to also point out I don't agree with the other poster on how you lose 30% doing the treadmill. 30% of what? I didnt get that. I use the treadmill, bike, run, jump rope, even running in place will burn fat as long as you're heart rate is up to about 60-80% max you'll burn fat. Your body doesnt know the difference between running on a treadmill or running outside. Its gonna tap into the same energy pathway to fuel the workout and fat is the main source of cardiovascular exercise if done at a level where you don't run out of breath and sustained for at least 30 mins.There really is alot of other info on this board about abs/6-pack/dieting so check out my posts along with mysterious, mako and scorps because those guys all post amazing info.

jpitalian

Joined: 9/25/2005

Msg: 20 (view)

Need Exercise Advise Posted: 6/14/2006 11:38:54 AM
definitely do weights before cardio like scorp said because you want your muscles full of energy while lifting and then doing cardio after is better. The thing is with gatorade or any sports drink/sugar its not good to drink or eat during the day because its digested so fast it causes a huge realease of insulin which pushes all the sugar into your muscles and leftover into fats stores thus giving your that low blood sugar feeling of mental sluggishness but directly after a workout it won't do this because your body's hormones are going nutts and its starving for nutrients so if you sip on a gatorade it will go right to your muscles (good thing) as opposed to getting stored as fast. Basically you need it more after the workout then if your sitting on the couch watching TV. I wouldn't go nutts on the sugars but some whey protein mixed with some gatorade type drink won't hurt. I see you say you do cardio like 2-3 different times throughout the day but you're saying that the cardio doesn't do much for ya at the gym so I would think to do a machine that taxes your body more and gives you more of a workout. Common sense i guess but make sure you're breathing heavy and sweating. You'll learn how your body feels and what you can and can't do but if it feels easy chances are it is easy. Listen to your body. I would elminate the cardio before the weights, hit the weights for 30 mins or so, then cardio after for 30-45 if possible. like scorp said dont go over board on cardio because it can waste away muscle if your not lifting weights and doing a sound resistance training program. look at marathon runners. Protein shakes are a good idea to give you some extra protein especially after a workout. The bad stigma with supplements is ytou see this steroid taking bodybuilder claiming he got to 350lbs ripped by taking so and so's powder when its not true and then women and other people who aren't hardcore bodybuilders think "wow I dont want to take that and explode with huge muscles" hehe. that doesnt happen. You need protein to recover and grow from your workouts. I recommend, vitamins/minerals, whey protein, antioxidants like green tea and things like that and what you're already taking the Udo's choice oil. You get your good carbs, lean proteins and good fats with the vitamins and minerals your body needs, you'll be lean and mean in no time. You have to think to that you're working out alot harder then most people will so you're already ahead. Just tweak some little things and you'll be losing weight. Make sure you keep the meals balanced and small and eat frequently and you should be fine.

jpitalian

Joined: 9/25/2005

Msg: 15 (view)

Need Exercise Advise Posted: 6/14/2006 7:31:56 AM
Once again scorp great info.. Maybe I can add a little here. As he said if possible break up the cardio and lifting sessions as you'll stimulate the metabolism more with two workouts then with one longer one. Also, after about an hour of training some studies show your body starts producing more cortisol which is a muscle-breaking down hormone and you don't want that. So, its best to keep your workouts fast paced and quick. I do 45 mins of cardio in the morning (empty stomach as scorp pointed out) and then lift weights after work at 6pm. Again don't fall into the misconception that lifting weights will give you big muscles. For women its very very hard unless like pointed out your taking male hormones. Women simply don't have enough testosterone to develop big bulky muscles period. A women can essentially train just like a man in terms of weight lifted per % of bodyweight and types of exercises done. Someone posted she doesn't lift over 6lbs because its over a certain % of her bodyweight. If that works for you then thats fine but its not necessary. You have to challenge the muscles to grow and condition themselves. Lifting a small 2lb dumbell all day long is not going to do much for growth, metabolism boosting effects. If you weigh 180 chances are yes you have muscular legs but also no offense I'm sure that you have a decent amount of fat covering them and making them larger along with everything else. I really don't mean that to be rude seriously but alot of times people think they're big boned or overly muscular when you'll be surprised at your bodyfat ratio. Also, don't worry about hurting after a workout. It means nothing really. The soreness after a workout means 0 when you equate it to gains. Some people get more sore and also trying something new will get you sore (usually) since your body isnt used to it. The reason you're not feeling sore or hruting at all is you're not using heavy enough weight. You should be training with a weight that you can handle and fail at about 10-15 reps. This range will build and stimulate the muscles and boost up your metabolism a ton. Its the same as walking. Yes its better then nothing and as a supplment to your normal workouts but lets be honest. Unless you're sweating and you're heart rate is up to a certain level (see scorps post) you're really not doing much in the fat burning department. People are mislead that you go for a 20 minute walk each day and you'll be in great shape. sorry aint gonna happen it takes more work. But the OP is doing great and working out like she should I would just say keep eating the good foods, try to split up the workouts if at all possible and train with heavier weights. Also, before i forget, it seems like your doing the bodyparts you want to change. this is typical in women and the thinking if i do legs, abs then they're get smaller and longer and leaner. Well thats called spot reducing and it doesnt work. You need to workout your whole body and spend just as much time training your back as you do legs and abs. Train the body as a whole not more stress on one part. You'll lose weight and burn fat from those areas by eating small frequent meals (which you're doing), doing cardio consistenly to burn the fat (which you're doing) and doing a good full body resistance workout that should leave you a little sore the next day. Make it challenging so that you can no longer lift the weight in a particular exercise after 12-15 reps. If you can do 20-30 reps then its not going to do anything really for the most part. hope this helps.. If I think of anyting else I'll post some more. good luck!

jpitalian

Joined: 9/25/2005

Msg: 43 (view)

is pot really that bad? Posted: 6/10/2006 11:18:32 AM
you make some very good and true points but also like you said its true for any drug or addiction for that matter. Addiction is the key word. It doesnt matter if its food, gambling, illegal drugs, prescription drugs or alcohol it comes down to the person doing them and if they have the proper mindset to handle it. Some people should never drink a sip of alcohol because of the way it changes their behavior yet others can drink alot and seem to function normally. The main problem is inside your own head and how you see the addiction of choice. If you use it to escape real life and the issues we face everyday thats a problem. if you work hard at your job, hit the gym, eat right, help your kids with their homework and before bed have a glass of wine, smoke a joint, or play some online poker is that really that bad? I personally don't think so but its true that its different for everyone.

jpitalian

Joined: 9/25/2005

Msg: 2 (view)

Hospitals prepare for growing ranks of obese Posted: 6/10/2006 11:11:31 AM
the sad part is 99% of all this is preventable if you take responsibility for your own body and life. It's too bad really....

jpitalian

Joined: 9/25/2005

Msg: 41 (view)

is pot really that bad? Posted: 6/9/2006 6:52:02 PM
^^^^you sound like a after school commercial hehe. Pot isn't as bad as people think. Thats what the government wants you to think because they can't tax it and make money on it like perscription drugs, alcohol and tabacco. Do you realize how many thousands and thousands of people die each year from side effects from prescription drugs their doctors prescribe? Its sickning actually and also all the people dying from cig smoking. now, pot does have negative effects because lighting it on fire causes all the chemicals just like cigs but if you use a vaporizer which I have been for the last 5 years the toxic chemicals are virtually eliminated. I've smoked on and off my whole life since 16 and I was smoking every night to help me sleep for the last 4 years but stop 1.5 years ago due to my upcoming hair test for a good job. So, do I look healthy? I think so. I would much rather take a few tokes off a joint and watch a movie then drink a 12 pack at a bar. There ain't no calories in pot, thats why I prefer it.

jpitalian

Joined: 9/25/2005

Msg: 2 (view)

Would you insist that you lover had some sort of plastic surgery and if not you would leave them? Posted: 6/8/2006 8:59:38 AM
the funny part is my buddy basically wants the whole pamela anderson/Jenna Jamison look for his wife and actually bought her fake boobs. She says she wanted them but after talking to her and getting to know her over the years I know it was done to please him without a doubt. its sad really that you have to change yourself to be loved by the person who claims to already love you. Shallow definitely. I say take me how I am or not. Thats how we should think. Nobody should have to change themselves to be loved by someone and if thats the case that doesnt constitute as love anyways does it? Now I like to stay in shape and if my wife/girlfriend was in great shape when I met her and then decides to let herself go for whatever reason shes out the door! lol. In all seriousness I beleive you can't ask someone to do something you wouldn't be willing to do yourself. just my two cents...

jpitalian

Joined: 9/25/2005

Msg: 18 (view)

strawberries, pineapple, apples, oranges.. Posted: 6/8/2006 8:54:51 AM
I'm more of a vegetable guy then fruit but I love bananas and oranges. True that if you plow tons of fruits you're getting more sugar then maybe you should but its far better then any kind of cookie or candy bar of course. With natural fiber and vitamins/minerals plus other chemicals we probably haven't even found yet its good to eat a variety of all fresh foods. Bodybuilders do cut out most fruits to get really ripped that I know of because of the sugar content but like posted earlier I would like to see someone get fat off eating fruits and vegetables. Not gonna happen. If you find you get sugar highs/lows easily from eating too much fruit eat it directly after a workout as simple sugars are actually good at this time because you're body soaks up the nutrients faster as pushes them into the cells for use as opposed to storing them as fat.

jpitalian

Joined: 9/25/2005

Msg: 11 (view)

Lot of people tell me I am stupid to do this Posted: 6/7/2006 5:49:53 PM
yeah yogiz its simple education that people lack and its sad. All you need to do is pick up a book and educate yourself instead of listening to other people who most likely know nothing about the goal you're trying to acheive. We all gotta take responsiblilty for our own lives and bodies period...

jpitalian

Joined: 9/25/2005

Msg: 10 (view)

has anyone else experienced this Posted: 6/7/2006 5:41:13 PM
Mako's just pointing out what you yourself said in your original post which starts off as "i have always been overweight" which to me suggest you need some education on how not to be overweight which is exactly what mako is saying. In your profile you also say you're a BBW or big and tall (never really sure what that means) but lets be real here. If you've been overweight your whole life, never been kissed at the age of 21 and now come here describing some phenomenom you're having with your body thats right out of a medical mystery eposide there is something going on behind the scenes and I don't care what you say. Not that never being kissed has anything to do with weight but lets be honest thats not normal. yeah people can flame me if you want but comon most people get their first kiss at the age of like 10 in grade school so there is obviously something pyschologically wrong inside your head to not have experienced that during your life. I say take a long look at your life and the reasons this could have happened because I doubt its as simple as you're lactose intolerant of have some sort of food allegery. You need both phschological and medical help ASAP. And thats not meant in an offensive way either. i'm dead serious.

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