Questions for people who exercise and eat healthy

[Arkitech]

I'm in the process of trying to reverse my lifestyle. I've recently started working out on a regular basis and now I'm trying to improve my diet. From what I've read the best way to lose weight is to cut down on your caloric intake. But the key is to not to drop your calorie intake to low or else the body will react as if its starving and slow down the metabolism.

My questions to you fit people is how do you determine how many calories you should have in a day?

Are there any sites that help you put together meal plans that will keep within the target area of needed calories?

thanks for any help you can give me

 

[Deicide]

I started working out this year also. I haven't really changed my diet all that much, its usually just a small breakfast, small lunch, and a good dinner. I'm not trying to lose weight though, I'm trying to gain, heh.

 

[Arkitech]

I'd gladly give you some of my weight if that was possible

 

[Donuts]

Go ahead and eat what you want! Just cut out soda, beer, booze, fries, burgers, mayo, bread, and Donuts. Oh, and don't eat anything after about 530 pm, you'll lean out.

 

[kami]

-No junk food
-No refined sugar (Candy, non-diet soda, etc.)
-cook your own meals, don't eat out
-drink minimum 2 liters of water per day
-don't eat after 5pm
-eat 3 meals a day, but watch the size of your portions

weight should fall off.

 

[Arkitech]

I hear different things about eating after 5:00pm. Some people say that you should constantly eat small sensible meals/snacks throough-out the course of the day others say just 3 meals a day and never after 5:00pm.

I don't know if it makes a difference but I try to push myself to workout twice a day. Right after I get home from work and then again about an hour before I go to sleep.

 

[kami]

What kind of working out? Don't even think about lifting weights twice a day.

 

[GrInNer]

you work out twice a day? long workouts? Your body might need more fuel than your contemplating giving it. I would make sure you have some fresh fruit handy for snacking throughout the day.

edit* ps. Good for you! not many people take this kind of change seriously.

 

[classy]

Actually what your asking is almost impossible to answer. Each and everybody is different. You have to know your own body. Some can eat certain things others can't. The best way to eat no matter if your trying to lose or gain is to eat 6 times a day. You have to set goals first, then work on putting together a plan that will help to reach those goals. Idealy the best way to train is each body part twice a week. If you are a beginner training each body part more that, you'll likely overtrain and either hurt yourself or quit from fatigue. If you can give more info about your weight, height, and what you want to accomplish I could probably give you some help. Without specific knowledge about how you eat, what you eat, phsical description, and your goals I doubt anyone can give you any help that will be worthwhile. Age can also be a factor.

 

[Elledan]

Most important is that you keep feeling alright. That's how I did it. I weigh around 59-60 kg for over 3 years now, so I have reached a balance.

You'll have to contact an expert for answers on questions like how many calories you need.

BTW if you want to keep things really healthy, eat nothing that contains a lot of sugar, fat or salt. Candy, cake, pie etc. should be avoided. It's good to replace your normal meals with as many easy-to-digest meals as possible, like rice with steamed vegetables, for example.

 

[luv2chill]

My advice to you is to start slowly and ease into a healthy lifestyle. Working out twice a day sounds like major overkill. Plus, you'll be more likely to just quit if results don't come fast enough.

If you want to do 30-45 minutes of cardio every day, that's fine. But you should lift weights no more than five times a week. Furthermore, you should alternate which muscle groups you work each day. The reason for this is that muscles need time to heal (while they're healing is when they grow). You should definitely up your protein intake, especially after lifting (get a shake powder--I recommend Designer Protein).

If you're looking to lose fat, then you should reduce carbohydrates. It is simply amazing how many carbs people eat in a "normal" diet. Read the labels of the foods you're putting in your body--you'll be astounded. Just because something is low-fat doesn't make it healthy (quite the contrary). If you don't want to go "low carb" then check out something more reasonable like "The Zone" by Barry Sears, or just create your own diet.

Usually, overweight people have developed a resistance to insulin (a hormone secreted by the pancreas after carbohydrate consumption) Insulin allows sugar (all carbohydrates eaten [with the exception of dietary fiber] are broken down to sugar in the body) to enter your fat cells and get stored. By cutting down on the amount of carbohydrates you eat, you release less insulin, and your body is slowly able to lose its resistance. Also, cutting out some carbohydrates reduces the number of calories you eat (unless you replace them with fat and protein, which you should to a degree).

Incorporate unsaturated "healthy" fats into your diet--most people don't understand the need to do that. There are certain fats which your body MUST have to function correctly (they're called EFAs [Essential Fatty Acids] and they can only be found in certain food items--mainly cold-water fish like Salmon). If you're not eating a lot of fish I would suggest supplementing flax seed oil into your diet (you can just swallow a couple of spoonfuls or incorporate it into salad dressing or your protein shakes).

Just strive for a balance. kami covered the big things, so pay heed to those (especially the part about water... drink as much as you can).

If you need any more info, feel free to PM.

l2c

 

[gittyup]

Questions for people who exercise and eat healthy

Damn. I wish I was one of those people....

 

[Elita1]

Everyone's body is different so you have to find a regimen that is right for you and won't break you down completely.
Personally my diet/exercise habit is "all in moderation" I try not to go to extremes and have eased myself into a healthier lifestyle. It's taken some time, but I'm healthier and have lots more energy.
Had I gone with extreme amounts of exercise or a massive diet(like cutting out all carbs) I think I would've died.
Good luck!

 

[Arkitech]

Thanks for all the input guys. I appreciate it, I'm really determined to get back in shape. Here's a few stats about myself

I'm currently 28, 6'2 @ about 270-280. About 6 or 7 years ago I used to body build and my weight then was between 200-220 with about 3-4% body fat.

What I'm doing now is trying to do 2 or 3 sessions of cardio a day along with lots of pushups and situps. Last week I did some free weight training about every other day but now I'm thinking of not using any weights until about a month from now. (i plan on subsituting pushups for weights) I almost forgot to add I drink tons of water. I very rarely drink alcohol or soda.

Here's another question I've been wondering, can pushups be done everyday?

 

[Elledan]

<< Here's another question I've been wondering, can pushups be done everyday? >>


Well, seeing that I do 60-120 push-ups a day, I would say it can be done

 

[GL]

I don't see a problem with doing pushups everyday if you aren't strained by doing them. As you probably know when you're in shape they can get quite easy but if you're not in shape they're a b*tch to do so just take it easy and if you find it getting easier, do it everyday.

I'd suggest hitting the weights right away. Muscle burns fat. In fact a pound of muscle burns 50-100 calories a day whereas fat is uhhh..just fat You'll probably start gaining weight at first but don't sweat it since it's just muscle mass gain. The muscle will start burning off the calories for you and you'll see your weight start to plummet.

Excuse me I made a mistake...that's 50 calories per hour at rest. You can sit watching TV and each pound of muscle will burn about 50 calories an hour for ya!

EDIT2: Forgot to mention that muscle is 3 times as dense as fat, so don't pay too much attention to your weight. Rather focus on your physical measurements like waistline. I've seen a guy that was 5'6&quot; and 200 pounds and trust me he was very fit (not even big...just well defined).

-GL

 

[luv2chill]

yeah you can do pushups everyday... it's just the all-out training should be alternated. You're smart to build up your pecs first--strengthening your larger muscles will raise your metabolism and help you burn the calories you eat. I've seen too many guys waste hours on their abs, bis and tris when they should be working things like their back, pecs, and leg muscles (hams, and quads) first to lose the fat.

One thing is key though--weight training will definitely be essential to proper fat loss. Like I said, the stronger you are, the more you can eat without turning into a &quot;flabby girly-man&quot; (sorry--a Hanz and Franz moment). Use cardio to get the fat off, and weights to keep it off. You can also use weights to burn fat as long as you keep your workouts high-intensity (i.e. don't rest much between sets to keep your heart rate up).

What kind of cardio are you doing? If its treadmill, stairs, etc. I'd recommend interval training.

l2c

 

[Arkitech]

<<

<< Here's another question I've been wondering, can pushups be done everyday? >>


Well, seeing that I do 60-120 push-ups a day, I would say it can be done >>



Ahh just the person I need to talk to. Does doing that many pushups every day give you a muscular/cut frame? My goal is to get a really defined and muscular upper body.

 

[Arkitech]

<< yeah you can do pushups everyday... it's just the all-out training should be alternated. You're smart to build up your pecs first--strengthening your larger muscles will raise your metabolism and help you burn the calories you eat. I've seen too many guys waste hours on their abs, bis and tris when they should be working things like their back, pecs, and leg muscles (hams, and quads) first to lose the fat.

One thing is key though--weight training will definitely be essential to proper fat loss. Like I said, the stronger you are, the more you can eat without turning into a &quot;flabby girly-man&quot; (sorry--a Hanz and Franz moment). Use cardio to get the fat off, and weights to keep it off. You can also use weights to burn fat as long as you keep your workouts high-intensity (i.e. don't rest much between sets to keep your heart rate up).

What kind of cardio are you doing? If its treadmill, stairs, etc. I'd recommend interval training.

l2c >>






I have stairs in my home so I try to run up and down the stairs and also do some jogging at a nearby park.




GL - I did'nt realize muscle burns so much fat even while you're resting. Thats amazing

 

[Modeps]

dont eat after 5 seems to be a recurring thing... 'cept i get home from work at 530 - 6... i guess im going to be a bit chubby forever

 

[Elledan]

<<

<<

<< Here's another question I've been wondering, can pushups be done everyday? >>


Well, seeing that I do 60-120 push-ups a day, I would say it can be done >>



Ahh just the person I need to talk to. Does doing that many pushups every day give you a muscular/cut frame? My goal is to get a really defined and muscular upper body. >>


I don't have a picture ready to show, but yes, it gives you a really defined and muscular upper body, although that's also closely related to your build, i.e. if you're skinny, you can do push-ups till you drop dead, but it won't help much.

 

[classy]

Just hit the weights. Push ups are okay but you won't see much benefit when compared to weight lifting. Sounds like its time for you to return to the mindset you had 6-7 years ago. I know its tough I been there. I got hurt 7 years ago and still can't seem to get back that mindset. But I stop eating a lot. I keep my calories around 3000 a day. I am a lot shorter than you. Only 5'10 1/2 and a half. I am at around 185 or so right now. Normal weight lifting weight I am around 205. Good luck though.

 

[DoubleL]

Don't you know exercise and healthy eating will kill you if you are not use to it

 

[Arkitech]

<< Just hit the weights. Push ups are okay but you won't see much benefit when compared to weight lifting. Sounds like its time for you to return to the mindset you had 6-7 years ago. I know its tough I been there. I got hurt 7 years ago and still can't seem to get back that mindset. But I stop eating a lot. I keep my calories around 3000 a day. I am a lot shorter than you. Only 5'10 1/2 and a half. I am at around 185 or so right now. Normal weight lifting weight I am around 205. Good luck though. >>




I think i'm gonna head to the gym today, maybe i'll combinate weights and pushups

 

[THELAIR]

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