Since I work at a Gym I just had to put this tread up!
alright this thread is to shout out the dos and don't s when working out, dieting and just living a better, healthier life style.

Here are some tips I go by:


1. Consume the amount of calories you need to have in your diet per day based on the calculations of your BMR. ( Heres a sight you can go to to find out your BMR: http://www.bmi-calculator.net/bmr-calculator/)

2.Try to eat every four hours with moderate portions and don't skip meals!

3. If you can't pronounce whats in back of a food labels. DON"T BUY IT! Eating natural is the key to eating healthy. ( that includes not drinking diet sodas, sorry ladies!)

4. if its a non food, DON"T EAT IT!!

5. The longer it last on the shelf, the worse its going to be for you.


Show me what you guys know!

B)


Minx

^Really? :o Staying away from my mothers canned goods......
Hunny, the link wont work for me.

I now know if you starve yourself thin, and start eating regulary again then you'll start putting on weight, twice as fast.
And i know Frozen fruit is so good for you, i love it especially, the frozen strawberries. :)

Im pretty sure my manager's trying to make me fat, she told me because im a teenager, im meant to eat over 2500 calories a day, thats just wrong isnt it?

According to my trainer...

1. Every meal should be a combo of lean protein, fibrous carbs, and starchy carbs; eat 5 or 6 meals a day, try to avoid starchy carbs after lunch.

2. Avoid sugar, including foods your body treats as sugar, like white flour. It's okay to eat fruit, but not by itself...

3. In terms of fat loss, cardio is all about intervals. One hard minute, two minutes recovery, 3 to 5 reps on days where you do weights, work up to 10 reps on days with no weights. Steady-state cardio is a waste of time for fat loss, though you should still do it for heart health.

4. Functional weight training, meaning working your body in ways that it needs for everyday movement rather than isolating individual muscles.

Now if only I could get myself to actually *follow* all of these all the time....

Yup, and shop on perimeter of the grocery store, stay away from the isles (canned goods, processed foods). Stock up on tons of fresh/frozen fruit & vegs, lean poultry & fish, and lowfat dairy (skim milk, lowafat yogurt & cottage cheese.) Don't leave out carbs! Carbs are important for providing energy, you just have to choose the right ones. Choose carbs that are slower digesting such as Plain oatmeal, sweet potatoes, whole wheat pasta, brown rice, and beans such as kidney, black, chick peas etc. Stay away from the whites. Sugar, flour, white bread, regular pasta, white rice, white potatoes. They digest quickly in the bloodstream are if aren't burned off convert right into fat. Fats are also needed, but the good kind. (Olive oil, walnuts, peanuts, peanut butter, fish, fish oil, flax oil, etc.)

My doc just sent my blood work and yelled at me b/c my LDL (bad cholesterol) is too high. So I have to watch how much dairy, red meat, fried shit, etc I eat. lol

As for the gym... Lift, lift lift! Lifting weights is the only way to truly change the shape of your body. The more muscle you have, the more calories you burn at work and rest. Lifting also strengthens your bones. And girls, don't believe the myth that lifting heavy makes you bulky. Unless your a steroid freak, it won't, lol. If you don't know what your doing in a gym, seek advice, or get a few personal training sesh's to learn your way around. And then, lift heavy! Throw some cardio and circuit training in there and your good to go.

Ive found that Diet is the most important part of getting fit. You can work out all you want, but if your eating habits are bad, all your efforts in the gym go down the drain. Try for a nice balance of eating in moderation, cardio, and WEIGHTS.

Oh, and don't do shots of tequila in mid afternoon. ;)

There's my 3 cents. lol :P

damn i guess i fail

You're trainer is smart. ;)

Man I absolutely hate cardio, and yes, thank god for interval training b/c steady state is the most boring thing on earth, lol.

I also agree with functional weight training. I try and stay away from machines, b/c they tend to simply just isolate one muscle. I try and use free weights as much as possible. Free wights incorporate way more than one muscle since you are the one controlling the movement and not the machine. Huge fan also of squats, lunges, push ups and pull ups.

Hell yes. That shit is packed with so many preservatives (like those ingredients you can't pronounce which she said earlier should be avoided) and also so much salt and crap like corn syrup. If I can give any advice it's always steer clear of anything with "high fructose corn syrup" listed as an ingredient.

I'm no dietitian, but 2500 calories is a LOT. Now, if it's all completely raw healthy foods then I guess it's tolerable, but if not....well, unless you're super super active (i.e. running 5 miles a day and working on your feet all day) then I can't imagine that's a good idea.

Anyway yeah just listening to your body and doing what's natural is always best. Be active, eat healthy, and probably most importantly....drink lots of water.

WATER IS THE KEY TO LIFE!

L.

Yeah, he's 59 and so cut it's ridiculous! Like I said...if I could only keep myself doing everything I'm supposed to, I'd be set.

I usually have about 800 calories everyday, i eat a healthy sandwhich/toast and soup and fill up on water everyday. Seriously, i dont even feel hungry anymore, if i feel hungry then i'll eat simple as that. :) If im hungry for dinner then i will let myself have it as long as its healthy, like Chicken Tikka, veggies, potato salad or soup.

Treat wise, are Mocha's, a slice of toast and 1 Pepparami which i seem to be obsessed with, i havent touched chocolate/crisps in weeks although, im sure there's chocolate in my caffeine.

Exercise wise, i havent been to the gym in i think 2 weeks, but if i am, i'll burn over 800 calories on the treadmill and do 300 situps, it really does kill the next day though. All the exercise ive been doing is walking my dog 3 times a day, 60 situps a day and just working, socialising cause just walkin' burns off calories e.t.c.

Alchol, i really try and not think how much calories that puts on because im out nearly every weekend! :ph43r: I try to not think about it. Ive heard Vodka is really low in calories though. All im worried about now, is how much cals are in Baileys and Sambuca?

Haha, do you even have to ask? I think Baileys is a right sin on that score. As to alcoholic beverages, beer is actually pretty low-calorie. At least it's got less than any kind of juice lol. And I'm not just saying that cos I'm German, being all cliché here, hah.

As for me and fitness, I love my bike. Cycling is like the second best way to exhaust your body :D. So good, hehe. Plus you can easily integrate it into your daily life. Yeah, weights are good too. Oh, and for the stomach, sit-ups in the evening of course! ...

Suzy

Lost Angel that's a really low amount a day to be having though on a regular basis. Really you should have at least 1,000 to stay healthy and 1,200 would actually probably best (unless you're deliberately trying to lose weight rather than just maintain a current weight). Most doctors usually suggest 1,500-1,800 or more but personally I find that's just too much. Anyway as long as the calories are from healthy natural foods then maybe you should up your intake just a little bit and you'll have more energy for exercising.

Your manager says 2,500 and you do 800. There's a happy medium there I'm sure. Gotta stay healthy! ;)

L.

What's the amount of calories I should be getting every day, can anyone help me with that? I'm a guy (obviously), I'm about 5'10 in height, and I think my weight is around 175, though it's been a while since I have been on a scale.

I want to start working out, not so much to lose weight as to get in shape, but I have never been an energetic person. I went for a walk yesterday, for a good while and I want to make it a regular part of my routine (to trick my body into wanting to work out, ssshh, don't tell it). I realize that sounds pretty weak, and I am ;), but I don't want to be.

I think my real problem is food, I want to try that eating every four hours, 5-6 meals a day, I eat so irregularly, that's probably what's messing me up. I never used to cook either, so I'm kinda clueless in that department as well.

pit, according to the big BMR/Calorie math equation on various websites, if you eat 2,480 calories a day you'll maintain your current weight. Now, if you want to lose some weight you have to cut back on calories. So really, to lose some and get healthy I'd guess staying in a range of 1800-2000 should keep you in good shape, so long as you maintain that activity. You'd be surprised how quickly you can reach 1800 calories when you're counting them.

Think about it like this. Let's say here's one day of 5 small meals.

Orange Juice
Oatmeal

Small bowl of fruit
10 raw almonds
Yogurt

Sweetened Ice Tea
Wheat tuna salad sandwich
Slice of cheese
V8

Tomato Soup
Banana

Grilled Chicken Club on Wheat
Small side salad w/light dressing
Scoop of peanut butter

And right there you've pretty much achieved your calories for the day. Actually you could probably throw in an extra healthy snack of some sort and still be right on target. And it's spread out so you shouldn't feel too hungry, and if you do, have a bunch of water. You're a guy so having the little bit of bread (as long as it's wheat) I'm sure won't hinder any efforts to get in shape. I gotta say, once you start counting calories you'll be shocked how quickly it adds up and you'll begin to notice just how absurd your eating was before. Did you know a Big Mac and Medium Fries at McDonalds (w/ketchup and a drink) is approximately 1,300 calories? THAT'S AN ENTIRE DAY'S WORTH OF EATING (for a female anyway)! So if you eat that shit, then you better make sure it's all you eat. Even still, the amount of shit in the white bread and fries alone will make ya flabby whether you eat anything else or not. Plus you'll eventually develop heart issues from all the salt and preservatives. Happy eating!

Moral of the story: fast food is an abomination (even their salads) and pure, raw, healthy eating is the only way to lose weight, maintain a good weight, and be healthy. And there's a million ways to do it. Whether it's a couple larger healthy meals or a bunch of small healthy snacks, whether you use protein shakes as replacements sometimes or always eat solids, whatever works for you as long as it's healthy is great. Not getting enough calories can make your body shut down and will hinder your efforts, getting too many can just pack on the pounds so find a happy medium and work it out. Listen to your body. Learn what works for you! Just stay healthy!

Thank you, and goodnight. :)

L.

P.S. Since you're a dude, to prevent losing muscle mass as you start a diet since the list above is pretty strictly healthy you may want to add in a natural protein shake once or twice a day (something like Spiru-tein). Sure it'll add on another 200 cals per drink but it may be best since you're a guy who wants to start working out.

P.S.S. The above suggestions should not be attempted without first consulting a physician. Any and all suggestions made above in no way, form, or fashion suggest nor imply the endorsement nor instruction of Michelle Rodriguez nor any other individual, company, institution, or organization. We are not responsible legally nor otherwise for your own choice of diet and exercise. Use suggestions stated above at your own risk. :D

You may find this interesting:

http://www.washingtonpost.com/wp-dyn/conte...8061901659.html

http://reversedietsolution.com/store.php?crn=209

Have you ever wondered why you shouldn't eat food late at night? Interestingly, the greatest amount of growth hormone release during the day is right after you go to sleep. But growth hormone won't be released with high blood sugar.

So if Pit almost chokes to death on a banana, he cant sue you? :P

I am trying to lose weight, another stone (9 to 8), but i dont realise im skipping meals, i just forget, i actually dont get hunger pangs anymore, cause they tell you when your hungry and when your not, and so on.....which is weird, but its not like im gonna drop dead. I'll try to eat more, but i get full just by eating a bowl of soup, then im set for the day. Has anyone tried the Special K diet? It tastes of nothing and ya get bored of it quickly, which sucks.
My friend Loz an i were gonna try the baby food diet, ( :ph43r: ) that Jennifer Aniston has supposedly tried, we chickened out in actually buying them and just said to each other we'll do it another time.

Does anyone know how much Michelle weighs? Because shes exactly the same height as me 5 foot 5. She looks like she has a really healthy weight. :)

Michelle's qoute>

I wanna try that cleansing diet. ;)

I'll mature here and avoid the the joke lying beneath that first statement. Ahem.

Anyway, oh yeah I understand. No you won't drop dead on 800 calories, but that few could be preventing you from losing weight b/c you're body doesn't have enough to go on to charge up and burn fat or anything.

Btw, I know Special K is "healthy" but I honestly don't view ANY cereals as healthy. The amount of bread, sugar (it has high fructose corn syrup which basically makes you fat, hungry, and crave bad foods), salt (there's a ridiculous amount of salt in cereals), and preservatives in just about all cereals is just not good. Sure, you can lose weight on this diet. You're replacing meals with small boals of flakes! LOL. But it's not really a healthy way to do it and odds are when you go back to normal foods you'll just gain it right back. At the end of the day if you think you absolutely have to have cereal the best option would be sticking to oats, whole grains, etc. and make sure to avoid anything frosted, coated, etc.

Just FYI, Special K has:

Rice, wheat gluten, sugar, defatted wheat germ, salt, high fructose corn syrup, dried whey, malt flavoring, calcium caseinate, ascorbic acid (vitamin C), alpha tocopherol acetate (vitamin E), reduced iron, niacinamide, pyridoxine hydrochloride (vitamin B6), riboflavin (vitamin B2), thiamin hydrochloride (vitamin B1), vitamin A palmitate, folic acid, and vitamin B12.

Yeah so the first 6 main ingredients are basically bread, bread, sugar, salt, and sugar again. Sound healthy? :)

L.

Pit if you're going to start with that brand for a protein shake. LOOK FOR the COOKIES AND CREAM Flavored can. Its my favorite! :) :D

lOsT aNgEl - your metabolism needs to be active if you want to lose weight. that means that you would have to eat more then three times a day and consume more then at least 1, 350 calories.

Minx

Ah so that's good then? I've only tried chocolate, vanilla, and strawberry flavors. I think I may have to try that then if it's decent. Cool.

L.

I appreciate that Leigh. ;)



Thanks for the info everybody, I don't eat half the thigns on Leigh's list, but I am starting to eat more per day. I really just wasn't consuming enough, period. More meals, more excersize and yes, I will break down and start eating fruit. I'll get what kind of foods I eat more in line as I go along, right now I just want to get more energy every day. I was always dragging, my body just wasn't getting enough power.


Cookies and Cream protein shake you say? Interesting. :brow:

Those foods were more of "guidelines" to prove a point that you can eat all day and it still be healthy and on target calorie wise. Dude, when you totally change your eating habits for long enough, before you know it you'll enjoy fruits and healthy snacks since it will be all you're used to anymore. Give it a go!

L.

Blueberries are delicious. Eat them.

I cant give up Bailey's. As long as there's not, like, 500 calories a shot of Bailey's then im good, im too scared to look up how much cals it has. Sambuca, i can live without, Bailey's no! :P

^^I think the Special K's goin' in the trash.
Defatted...? :blink:

Ive lost weight! :) 7 Pounds when i started, then another 4 Pounds and now its another 8! And because of my height, i can actually get down to 7 stone and 12 pounds and not be classed as underweight. :) Im on such a high right now! :D

Then what about me?

I'm a diabetic since I was 26 and then I went later to a gym to lose weight, in which I succeed, because I looked out for the calories in my food and drinks. I also lost a lot of weight, because I never did sports before, only the gym lessons at school. Then I started to do fitness, but after more than two years I finished with it; I also had a lower back operation in the meantime and after 10 weeks it was really hard to start again with fitness. Later I did once for a short time fitness combined with cardio training again.

I always drink a lot of diet soft drinks because of my diabetes and also beer and sometimes other alcohol. When I consider it, I live unhealthy, because I eat every week fries or pizzas or I go to fetch Chinese and Indonesian food. You know I can't cook and first I had an old microwave, but it's broken now and I also have days I only eat sandwiches with cheese and sandwich meat. I also drink very often carbonated mineral water. Some two years ago I always ate twice a week by my sister, but now she's married and hasn't so much time for me anymore, also because of her hobby.

As a human being you're often weak and then I eat candy, chocolate and other things with a lot of carbohydrates (by the way rice has like pasta a lot of carbohydrates). I have to inject more insulin then. Last week I visited the diabetes nurse in the hospital and the sugar level in my blood had dropped a lot and I even lost weight: 1 kilo. Last two years I walk a lot. The main reason is the public transport here is ridiculous expensive.

I want to go to the gym again, but now it's impossible because of shortage of money.

I wonder what advice Minx (can I call you now Fluffy Minxi Minx, because of your afro hairstyle, or don't you have it anymore? :D ) will give me?

YES, but in order to be at its best taste you would have to blend it in a blender, Don't stir or shake it.

Jeanie- You should stay away from meals that you can make using the microwave, who knows what chemicals are in those packaged foods. Please try to stay away from ALCOHOL and fake sugar, if you can't eat or drink it find a healthier substitute. You should find a hobby so you wouldn't take up alcohol that much. How about drawing or sculpting?


Minx

Pit - just make sure you don't eat fruit all by itself...combine it with a lean protein because otherwise your body will treat it as straight sugar. Same goes for white flour. (Uhm...not that I'm an expert or anything, but my trainer always says this.)

He also recommends drinking water and protein powder when you're working out...sip on it as you're doing the strength training and then finish it afterwards. Add Gatorade if you're already athletic or not trying to lose weight.

Green Tea, at least 3 cups a day

^Green Tea rocks.

That is all.

:)

L.

I think thats the only healthy thing I do, drink tea. Thats bad isnt it? lol

Does Arizone green tea or any other already-made kind count? Or do I actually have to start boiling water here? :huh: I drink that occasionally already anyway, I'll just have to start drinking more of it.

Oh, and what "lean proteins" can I combine with fruits? I remember I used to like bananas, what goes with them?

^If you have Trader Joe's where you live, they have an *awesome* peanut butter called "Better'n Peanut Butter." Seriously, it's so yummy, and no preservatives.

Or you could have a serving of just about any raw nuts...almonds, cashews, walnuts, come to mind. A protein drink, perhaps. I don't really like bananas, so it's hard for me to come up with many suggestions!

you said it! im the green tea queen.

No way. My ma is the green tea queen. That's all there is to drink in my fridge. Green tea and orange juice.

Watching this diet programme last night.

On the maple syrup diet you can lose up to 6 pounds in 1 day and so on! And apparently it doesnt taste so bad to actually digest either.
Added bonus is that Michelle Rodriguez has done this diet! :) Aswell as Beyonce Knowles. ;)

When they showerd you the results, their stomach's looked bent, like their was this big gap, where there stomach's should actually be, like when you suck it in.

And the added fact that as soon as you start eating normal foods again, you gain weight on twice as much and most of the calories you have, the more it turns into fat. Being realistic im not gonna digest Maple Syrup for the rest of my life.

Im torn.

Why are u torn? Your Body is made to eat.
Think of its this way, Your Body is a car and it needs gas to run.

FOOD IS YOUR GAS!


Minx

Ahhh I love green tea. :P

laura we belong in this thread :lol:
p.s. im ba-akkkk msn il update yew ^_^

Fiona! We so do, your the only one who understands me. ;) Missed ya :)

Im still microwaving Bananna's for breakfast! :P ;)

i hate all these fad diets just eat right and exercise theres no secret to it and it is that simple the problem is mcdonalds and all the other fast food restaurants i think they should be band theres no need for them.people open your eyes were killin ourselfs and our children with all this crap,people need to be educated into how to eat properly and the media need to stop puttin pressure on young people to look a certain way cos real people our a size 14 thats just the way it is. and laura i seen pictures of u, u have an amazing body you dont need to be on all these crappy diets its not good for u.and anyway most people like to have somethin to hold onto if you know wat i mean ;)

actually so true and I only discovered that just before I finished school a month or two ago, I was only eating them as my English teacher was on a healthy eating diet and had a whole box o them of which she offered us all some, yum yum!

im strange when it comes to weight, I have a horrific diet, Im not even going to mention what I eat Im that ashamed :( :ph43r:

whats also strange is despite this I never appear to lose or gain any weight, I've had the same wee pot belly and love handles for about 12 of my 18 years of life!

I should be excedingly obese, Im really lucky to be the size I am but still I would doubt my insides will be rated highly by this stage, killing myself from within I imagine.

Its just, just too easy to enjoy too often, the stuff that you really should be limiting yourself to. God if I wasn't sporty I'd dread to think how Id look by now :lol:

help anyone please!!

yours thankfully
Fatty MacFatfat

Yeah man, but you play paintball and golf too right? You counter that crappy diet with excersize. Now if you'd cut out the bad stuff and keep playing golf, you'll transform from a Fatty McFatfat into an irresistable McSteamy. ;)