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Kinda reminds me of the Turkish Get Up:Quote:
Originally Posted by Sapphire
http://www.youtube.com/watch?v=0vhJza-2xiI
Although the get up is really about moving your body such that you minimize wasted energy. It feels a bit different than the yoga position, after having tried that just now. Also, the guy in the video was a little flawed in his execution.
"Derka derka" is racist slander against Arabs. You're racist for posting it, Assertn.
I've seen people doing this at the gym. Looks ridiculous, though I'm sure it works some muscles you don't normally work with your typical workout.
I've been trying to find new challenges for core strength lately and have tried variations of these types of exercises:
http://www.youtube.com/watch?v=3ageM_EVh8c
My task generally is to put my feet flat on the roof for two sets of 20 reps at least, but considering how long my legs are I guess it's cheating a bit. :cool:
Good fun. The same old decline sit-ups/Russian Twists gets a little boring after a while.
Do windshield wipers and dragon flags if you're looking for a challenge.
I'm in the last week of my current 12 weeks of properly structured exercise (I like to mix it up every 3 months or so), and I've managed to put on 5kg of lean mass which I'm pretty happy with. My pants size has stayed about the same so that's a good sign. Seeing some abs consistently, feeling strong, and all the hard work is paying off.
What it's come down to is eating greater quantities of food, including a lot more bananas and potatoes. I'll be getting a caliper test done next week and I'm looking forward to seeing my new BF%. Good times!
Med's taking its toll on me. Can't remember the last time I went to the gym.
Quote:
Originally Posted by Buffalobiian
Fucking meds, when I went schizophrenic december of 2011 i was put on klonopin,cymbalta,latuda[atypical anti-psychotic] all I did
was fucking eat and play xbox360, I gained weight like crazy...about 30+ pounds in a matter of 3 months...I have been off the meds now for 2 months and just started exercising again and eating light; on my way to being lean again can't wait
Buff meant medical school, not medicine.
LMAO! oh, hah! thanks for clearing that up, love your set
Shit just went really creepy really fast.
I got a Tanita body fat scale for by b-day. Says I'm obese at 5ft 7.5in, 166lbs, and 22.5% body fat. You wouldn't think that I was obese if you looked at me.
I've been working out more but doing less (no) cardio. Need to start running again.
Medically a BMI of 25-30 is classed as being overweight. Obese is when you're >30.Quote:
Originally Posted by Animeniax
But now I want to get one of these as well.
I read a lot of reviews on the model I got (BC-533) and for the most part people applaud its reliability and validity, but some people did complain about inaccurate and unreliable readings. For one they say the readings randomly fluctuate too much. So far, I've found its readings are within a range for me that don't seem untrue.Quote:
Originally Posted by Buffalobiian
Seeing that I'm overweight/obese, it has motivated me to want to get in better shape and start running again.
I am the same height as you and only 146 lbs. I am fit and relatively muscular, so yeah, 166 is probably overweight.
I am planning to lose about 3-4 lbs in the next 2 weeks before I go back to my country.
That's kind of arbitrary to say that since you are "fit and relatively muscular" that I am overweight because we are the same height. I could have a stockier build than you, or carry my weight in different parts of my body (bigger legs, bigger arms, larger head, etc.) or be more muscular than you. To look at me you would not say I was overweight.
I had a DEXA scan a year ago when I was in even better shape (I was running and working out at the time) and it showed I had 27% body fat, which seemed high. I definitely haven't lost weight or gotten in better shape since then, so the 22-23% body fat reading on this scale might be suspect. I've heard these home scales are best for establishing a baseline and consistent readings on which to base your workout/fitness goals, rather than for accuracy of your body fat%.
I was also taking into consideration the body fat percentage you provided. 22-23% is above normal.
27% is obese, fatty.
BMI is a useless form of measurement on its own. I remember i tested for "overweight" on my last physical along with 12% bf.Quote:
Originally Posted by Buffalobiian
Indeed BMI is not the ideal way of measuring body composition, as well as the cut-offs being arbitary. The reason it's still used is because it's so easy and readily accessible.
I trust that you followed all the instructions about fluid restrictions and such before you went on those scales Ani?
I didn't see any in the user manual for this scale. There may be some generally accepted premeasure suggestions I'll have to check on to get more accurate readings.
There certainly are. The machine measures electrical impedence to calculate fat, so the body's water content really throws it off and must be standardised.Quote:
Originally Posted by Animeniax
An example of such guidelines (not sure how much it varies between manufacturers, but if they have one specifically, follow that):
no food or drink within 4 hours of test,
no urinating within 30 minutes of test,
no exercise within 12 hours of test
So right when you wake up is probably the best time? That's when I've always heard you should weigh yourself (standard method) for the most accurate measurement. Except I usually take a long whizz right after getting up. Otherwise it will be tough to go 4 hours during the day without food or drink.
That's what I plan to do when I get my scale, yes.Quote:
Originally Posted by Animeniax
Normally I urinate before weight myself as well in the morning, but for this fat% test I'll try without first.
So to change the topic of conversation somewhat (good to see this thread getting some love):
http://i534.photobucket.com/albums/e...723_192315.jpg
After a long search, finally picked up a pair of Nike Romaleos 2 - gotta say, worth every penny!
During squats and deadlifts it feels like you're standing in solid concrete. One of my biggest weaknesses in the past has been a shaky instability when I get down low in a heavy squat. Even after a couple of sessions, these shoes have gone a long way towards resolving that problem.
I foresee some nice new PBs in the immediate future. :D
I used the scale this morning after waking up without peeing first and the results were bizarre. It had me at 166lbs and 24.8% body fat. That's up from 22.5% just two days ago (and I had a good workout yesterday). After taking a whizz, it had me at 165lbs and 24.5% body fat.
Nice shoes Raven. I don't buy Nike anymore since they utilize sweatshop labor, but they offer some functional products. I keep hearing that using weight-lifting gloves will increase how much you can lift, so I might try that.
I think you're just fat Ani, and you're probably overestimating your efforts. Get a personal trainer if you can afford it, he won't put up with your bulshit.
Heh, no idea.Quote:
Originally Posted by Animeniax
I asked the colleague about where his sources were but he couldn't find them anymore (it's been a good few months).
Well this fat middle-aged man kept up with two 20-something kids at the police fitness test just last month. One was athletic and in great shape, the other less so but recently out of the army and in good shape. I surprised myself how well I did, but having the 2 others there to motivate me (competition).
I'm highly self-motivated and don't need a personal trainer to be in good shape, which is all I'm looking for. After leaving the PD, I slacked off a bit, then started lifting again but with no cardio work. I'll start doing cardio again and see what the scale says in a month.
If you're picking up cardio after a period of lifting only, I'm sure I don't need to tell you that HIIT-types of cardio will benefit you a lot more than steady-state.
@Raven: I gather it's good to feel like you're working out on concrete? My feet need protection, so the thought of working out on concrete scares me a little. Something soft with padding that cushions my feet would be nice, but I've never done any serious weight lifting so you can tell me what's a good shoe and what's not.
This morning after I woke up I used a set of normal bathroom scales to weigh myself before and after peeing just to see how much it actually affects it. It went from 65.0kg to 64.4kg. That's a pretty massive drop, haha.Quote:
Originally Posted by Ani
It's in the evening now and I just walked to the post office and back to pick up my bioelectric scale. I programmed and weighed myself anyway even if it wasn't an ideal time just to check it out. It clocks me in at 12.5% body fat. That can't be right, I'm fatter than that.
I'm going to measure it again with/without-urination tomorrow morning.
It's less about how solid/hard it feels and more about stability. My feet do feel padded/cushioned, yet at the same time stable as hell. Much better than your standard running shoe. It's a bit hard to explain it any more than that.Quote:
Originally Posted by Buffalobiian
Also, the thing about scales is that they're never a good indication of anything. I usually recommend people jump on the scales every 6 week or so. The best indication of progress or lack there of is your clothes - how do they feel? Much more accurate. ;)
Normal scales have way too many uncertain factors to be worth worrying about, IMO. But it's fun to discuss how it can fluctuate.
Was it a decently priced/reviewed model of scale? I'm finding the fluctuations on my Tanita scale to make it so I can't trust the readings, but still use them as a broad guideline for my fitness level. And yes, it's ridiculous how much weight you hold from urine and sh*t. I dropped a pound (half a kg) from a short piss.Quote:
Originally Posted by Buffalobiian
Unfortunately the clothes test doesn't work for me. I wear size 32 (US) pants and they fit fine whether I'm feeling chunky or toned. The fat settles in parts of my body that don't affect how my clothes fit, ie my gut.Quote:
Originally Posted by Raven
Soehnle Body Balance Shape F4 63161 is the model I bought. I saw it for $100 while I was searching, so did a little lookup on the model to see what reviews it got. Choice magazine in 2009 seemed to like it as one of their top three, so that works for me.Quote:
Originally Posted by Animeniax
I did the pee/not-pee test this morning when I woke. It might have changed my weight, but it didn't do terribly much to my fat% reading actually. Before-peeing was at 13.6%, and after peeing was at 13.1%.
The scale also has a "recommended action" rating after you finish weighing. Last evening it said I was good to go, while this morning it thinks I need to drink more water. I'm not going to pay too much attention to that, but it does support my idea that after you wake you're possibly a little dehydrated. (symptoms include thirst, dry mouth/lips, concentrated urine).
I also cross-weighed myself against my regular bathroom scales, and they're within 200g of each other, so that's good to know.
I also seem to gain the most fat in my gut. Well... gut, thighs and ass. It's annoying because some people who know me are telling me how thin I am already and worry that I'll develop anorexia noversa. I don't really feel like showing them my tummy, so it's a bit hard to convince them otherwise since I'm not flabby anywhere else.
I agree with Raven about scale reliability. Scales have a lot of intrapersonal variability (water levels being the biggest one), while calipers have a more interpersonal variability (fat distribution is different for different people, so the measurements don't necessarily translate to % all that accurately), but they're stable for just tracking whether you're losing fat or not.
I know a radiographer. Maybe I should get him to give me a free DEXA scan.
It's the easiest way to be consistent since you have been asleep (considered fasting) for a set number of hours. Also, when you wake up is best time to do your cardio, since it helps your metabolism get started.Quote:
Originally Posted by Animeniax
Speaking of fitness, the Olympics are on. The US and China are neck-and-neck in the medals race. But track and field events just started. Better luck in 150 years or so, China.
So i have a problem, i went to the gym once for like 2-3 months and got 0 result, did not even got a pound.
Lately i started doing some abs and pushout excercised from some app and i realized about a pattern problem. I can do a certain amount of excercises just fine the first day, but by my next attempt i do LESS than what i did the first time, i noticed that i can`t actually do as good as my first day and i never really improve, anyone has a clue on what`s going on?
I think adrenaline/excitement/motivation is the reason you can do so much the first time (which also leads to DOMS), then not so much subsequently because you're expecting too much too fast. If you stick with it, you will see gains, but slowly.
You also have to eat right and do the right kinds of exercises. Diet is the most important thing for gaining/losing weight. You should find out your BMR which will tell you how many calories you need to take in on a daily basis in order to gain/lose a lb/kg of weight.
90% kitchen, 10% gym, IMO.
If self motivation isn't something you can muster up, you're going to want to start looking into a program with a trainer, possibly a personal trainer if you can afford it. You have to learn to push yourself, but it's easier to do (for most people) when there's someone there to motivate you. But before that, get checked by a doctor to make sure that your condition is all mental and not a medical or nutritional.Quote:
Originally Posted by UChessmaster
You talking about Uchess's performance?Quote:
Originally Posted by Raven
Everyone. But it certainly sounds accurate in his case. Not that I know much about his situation personally of course, but that's the impression I get. :)
100% effort IMO
If you're not getting results 9/10 times you're simply not trying hard enough. Educate yourself on proper nutrition and workout regimes, man up and get to the gym.
Uchess even gets to have sweaty big men all around him, i can't imagine how motivation would be a problem.
I guess i have to eat more and get some proteins then go to the gym, i`m currently 110 lbs.
That sounds like a dangerously anemic weight.
Damn, 110 lbs (~50kg)? That's pretty darn low :P
Holy shit Uchess, how tall are you? 1.50?
5'5" is my height
You're short but that's still way too low. Get dem protein shakes and load on carbs brah.
25 yrs old, 5'5" 110lbs? Better pack heat or a blade. J/K.
Definitely your diet will be the biggest thing to slow down that metabolism, give your body something to work with, and allow you to gain mass.
Am I the only one who envies Uchess? lol.
I'm 5'10", clocked in at 140.6lbs/63.9kgs today. Still trying to drive that down to 60kgs/132lbs.
You guys are way too light.
I'm trying to lose as much fat as possible before starting weight training, since I'll have to eat more than my daily requirement then, and gaining some fat along with muscle is inevitable.Quote:
Originally Posted by shinta|hikari
I do agree with you though. I don't consider my build ideal.
I'm 5'7.5" and 165lbs/75kg. I'd like to be about 170-175lbs, to achieve my ideal "light tank/baby gorilla" physique.
Buff: I don't know if you want to get really lean before trying to put on mass, because then you'll have to eat more to gain mass, instead of just letting your fat reserves fuel you. I'm not sure how that works exactly though.
I was under the impression that muscle growth only happened when you're in a anabolic state, while fat loss only really worked when you're in an catabolic state. I don't know too much about it neither, and this is mostly from internet sources rather than textbooks.
PS: if something says "3 Sets Of 15, 12, Then 8 Reps", that means I do 15, then 12, then 8 right?
Not 15x3, 12x3, 8x3..
I think you gain muscle from working out period (lifting weights is basically tearing muscle and then letting it repair itself). You will just have muscle under fat if you aren't a lean person. I guess if you're already lean, then you won't need to work on cardio as much. As far as gaining fat as well as muscle from increased food intake, that won't happen if you eat the right foods.
I can say from experience that it isn't.Quote:
Originally Posted by Buffalobiian
I had fat to burn that I could have burnt off with pure cardio, but I lifted weights and avoided cardio altogether. BF% went down, and lean mass (muscle) went up.
Protein gives you more muscle mass, excercise defines said muscle.Quote:
Originally Posted by Animeniax
I think you need to read up a lot more before starting your workout routine if that's how you think it works. You can eat all the protein you want, your body won't do anything with it unless you give it something to do with it, like creating muscle tissue that is damaged by working out.Quote:
Originally Posted by UChessmaster
I know how it works, i tried to simplify it :P
...like i said, go educate yourself. Read some articles, visit forums, ask your doctor.Quote:
Originally Posted by UChessmaster
That's cool, just it sounded like you had it all wrong. But it's a pretty basic formula, especially if you just want to "get bigger" and not necessarily be a body-builder or make a drastic change to your physique. Eat more (proteins and carbs) and workout on a set schedule at least 3 times a week. Just realize it takes months of this to see real gains, maybe get a workout partner, and learn to enjoy it as a lifestyle change instead of a chore.Quote:
Originally Posted by UChessmaster
I went for a DEXA scan today, and it clocked me in at 19.6% body fat.
My lean body mass is 52kgs.
Stupid scales... should have spent the hundred bucks on headphones instead.
:(Quote:
Originally Posted by Buffalobiian
I recently started doing my cardio that I've been delaying for the last several years or so due to laziness... I'm clocking in at 210 lbs right now, but I'm losing 600-700 calories an hour daily just through the elliptical. I'm hoping to lose a pound a week until I reach a target ~170 lbs and then start weightlifting.
The only problem is trying to weightlift on my own... has anyone had any problems or experiences with this? (I'm hoping I can dumbbell or use gym machines for the most part).
I've calculated that I can lose like... another 7kgs in practice. Nice to see that going for you Enkou. I had to stop running because of a foot injury, and was asked to get better shoes. I spent 180 dollars on this pair (after getting some instructions from a podiatrist), but they irritated and rubbed against the outside of my foot. I returned them during the 30-day period for this next pair. I used them for two days but got right knee pain soon afterwards (misalignment when I put my weight down?)
So right now I'm using my old shoes to see if I can alleviate the problem (knee pain apparently comes quickly, but subsides slowly), then try the new shoes again to see if I could reproduce it. Meanwhile, the window for returning the shoes keep counting down...
I also found this video online that was pretty informative. I'm a little confused about his thoughts on burning fat though. He seems to suggest that low intensity workouts are better than HIIT for weight loss.. (from what he said, he doesn't think ketogenic diets work either)
I thought HIIT was better for like... everything. Anyway, here's the link if you're interested. 30min in length total.
http://www.beginnertriathlete.com/cm...articleid=1145
As has been said, the home scales are best for establishing an approximate level and to gauge progress. The DEXA is far more accurate (valid?) but at the price it's not something you can check weekly. Besides the first reading you posted of 12.5%, what has the scale been reading the past couple of weeks?Quote:
Originally Posted by Buffalobiian
I workout on my own. Every workout partner I've ever had has dropped out, they just didn't have the motivation to keep the program going, even though they saw definite gains in the time we worked out together.Quote:
Originally Posted by enkoujin
You can do everything using free weights, which has the benefit of working your other body parts for stabilization. It would be nice to have someone spot you and help talk you through those last few reps when you want to quit, but it's better to have the motivation within yourself.
It's still around there Ani, anywhere from 11.5 to even 14-15%. It's supposed to be a good way of tracking progress as you've said, but I have my doubts since it relies on hydration and puting you foot in the exact position each time. Choice mag supposedly thought mine was a pretty accurate model so I had expected it to be more precise than it is right now.
I also learned that the electricity only passes from one leg to the other since mine doesn't have handles (which are required to measure trunk resistance), so that one large part of fat that goes unmeasured (perhaps only projected from measuring my thighs and hip). Funnily enough, the closest result to the dexa scan was thigh/waist measurements (circumference, not calipers).
Quote:
Originally Posted by enkoujin
I lost weight by just dieting until I hit 180, then went back to the gym. I'm currently at 168ish. I sometimes do 30 minutes of moderate cardio or 15 minutes of HIIT. And another hour or so of just lifting.
And yeah, I lift alone. There's no problem alone especially on machines. But ideally free weights are just better. And for the heavier weights if you're at a gym with friendly people they should have no problems if you go up to one of them and ask if they could spot you for a quick set.
My feeling is that if you can't lift it on your own, you're probably lifting too heavy. Of course, gym workouts are most about isolation exercises, do that kind of defeats my argument. But still, in general I think you should lift whatever you can safely lift on your own.
My DEXA measurement (27%) was a bit higher than the home scale (22-24%) too, probably also owing to the lack of upper body measurement on the home scale. DEXA scans cost $75 at uni here, $40 for students, free if you're registered for a phys ed class (which costs around $1k per semester).Quote:
Originally Posted by Buffalobiian
http://www.youtube.com/watch?v=Do6F0P86kew
Would like to try these for fun ;)
Those will rape your core so badly.
Dude needs to work on his lower body.
I'd start weightlifting while trying to reach your goal bro. I'm not talking about heavy lifting, however, but it's a good idea to start incorporating weightlifting into your daily workout for a few reasons:Quote:
Originally Posted by enkoujin
1. You can start using light free weights now to help build your stabilizer muscles. This will allow you to put more strength into a better excercise as you shift for a primarily weightlifting workout.
2. The weightlifting promotes protein synthesis, and assuming you are also sticking to a diet that limits(not negates) your carb intake and keeps your glucose from going out of control, your body will be forced to burn fat to rebuild muscle.
3. You can start working light weight now and figure out a lifting routine that works for you.
4. You won't feel like death after the first day of heavy lifting if you ease into it.
I'd really like to do that... I've looked around and I'm pretty sure that's the best way to go, but I'm just lacking a lot of time (especially when school starts), so I thought I'd concentrate on one goal first and work on the other after. Otherwise, I'll be in the gym longer than 1.5 hours...Quote:
Originally Posted by EpyonNext
Ordered this recently; http://ie.bodybuilding.com/store/bea...re-powder.html
Hope it shows some good results :)
You'll have the same results if you had simply bought micronized creatine monohydrate at half the price.
You can get that for €12-€13? With 60 or more servings?Quote:
Originally Posted by Archangel
Got mine for 9 euros with 90 servings.
Must remember that if I decide to get another creatine. Thanks for the info :)Quote:
Originally Posted by Archangel
Archy is correct, micronized creatine monohydrate is all you need. And I hope you know how to cycle it too.
Have an idea, but how would you recommend cycling it?Quote:
Originally Posted by Raven
Oh don't cycle... it's such a huge bother and it's unclear there's actually any significant effect on the efficiency of the product.
Personally I do 3 days on, 3 days off. But it can depend on a lot of factors such as how long you've been doing this for, your body type / lean mass, diet etc. Your body needs a break from it and yes you can OD on it if you stuff it up.Quote:
Originally Posted by gos27
One thing I learned about creatine is it's best not to read about it on the internet and take a guess about whose advice is correct (yep, I'm aware of the irony in that statement ;)) - I'd recommend getting some professional advice about it, hopefully not from a bro-science guy.
@Archie: not belittling your opinion or anything, but for me nothing's a bother when it comes to my health.
Well it's my first time taking creatine so I don't have to worry about OD'ing :P And it's not something I'm going to be taking for a long period of time. Thanks for the advice, will probably ask a Personal Trainer at the gym or just see how my own body reacts to it. :)Quote:
Originally Posted by Raven
Not sure if this link will work for you but have a read, hopefully it's not TL;DR.
Not your health, just a guess. There's no concrete evidence that indicates that cycling or not cycling is more or less effective on your muscle growth. The loading phase at least as been completely disproved.Quote:
Originally Posted by Raven
Was "bro-science" a typo for "bio-science"? I didn't think it was, but wasn't sure..
Nah, it's the shit you'll hear at the gym from the guys who think they know what they're talking about when it comes to weight lifting and nutrition. If you listen to enough of them, you'll get an idea of what works, but nothing scientific, just anecdotal.
So how're people doing regarding their health lately? Any new year's resolutions to "get fitter", "lose weight", etc?
In regards to my own situation: it's a year since I've properly started this regime and I'm still keeping up the lifestyle as I find it pretty effortless now; I'll do so into the foreseeable future. I do slack off a bit when I'm on leave from work, but I still give careful consideration to most of the things I eat. I have learned in time that I can eat the occasional pizza or sugary dessert and if anything it makes me leaner. Unfortunately I've recently been diagnosed with glandular fever which has sat me on my ass a bit regarding gym but I'm keen to get back to it. I don't feel like it's affected me that badly but without blowing my own trumpet I'm a pretty healthy guy and given myself every chance to ward these things off.
Body fat is sitting at around 6-7%, don't quite have the definition in the abs that I maybe had 6 months ago, but I largely put that down to the festive season and being on leave from work. Now that I'm back at work, I'll quickly rediscover routine and get into it guns blazing, my health allowing. About to start a new 12 week weights program. Motivation has never subsided and I feel passionate to continue to improve.
Anyone in need of motivation? Can we all help each other out somehow? ;)
I never stopped.
Holiday season managed not to put any significant weight on me (but I haven't lost any either). My foot injury's more or less healed now, but I still feel some uneasiness in it. We'll see how I go once I do some proper exercise.
I carried some heavy items around during the holidays and discovered that my forefeet would swell to become too large for my current joggers. I'll have to fix that before I resume running. My wrist is currently pain-free, but I am 100% sure that when I start lifting they would hurt again. I'm currently deciding on whether I should see my physio before I resume gymwork or after (so he can see the symptoms).
I'm still pretty lazy regarding exercise...but I've found that my diet and eating habits keep me quite healthy otherwise.
I eat breakfast twice (at 4am and at 7am) and snack throughout the morning (usually an item an hour). Then around 11am-12pm I have a decent lunch, then a snack around three hours later, and a light dinner sometime between 4pm and 6pm depending on how hungry I am. Finish dinner off with alcohol (trying to switch back to herbal teas instead) for a digestif. No other food after dinner. Basically, I front load my nutritional intake to keep my metabolism high at the times of the day it will be high.
My diet is varied, but I generally eat what I feel like. I don't shy away from anything, except for one (see below). Vegetables most days, but not others, carbohydrates some days, none on others. For a protein source, whatever I feel like, whatever was cheap at the store, or whatever is thawed or about to go bad. Chicken, fish, pork, beef now and again, just beans sometimes, etc. I eat a vegetarian dish at least once a week.
One major change in the past 6 months is that I cut out pretty much anything that has added sugar. I get the majority of sugar from fruits. I typically did not eat desserts, and now I barely ever do. For snacks, I've switched from a lot of the "center aisle" snacks (the kinds with lots of preservatives), to nuts and dried fruits, fresh berries, or white mushrooms. They nuts are fattier, but more filling with less and all of the fats are the good kind. Cutting out the "granola" bars that are a fewer grains and a lot more sweeteners has helped.
Portion control is a big thing for me. I keep a close eye on the quantity of food I eat. This is more of a byproduct of the fact that I eat incredibly fast thanks to habits from university. I generally eat a meal in 5-7 minutes. My stomach will catch up 10-20 minutes later and let me know I'm satisfied, but I've learned to just stop once I know I've had enough.
The biggest thing that helps me is I generally don't eat anything I haven't cooked myself. I know what goes in it, and nothing extra gets added. I skillet fry a lot because I haven't bought a grill yet. I usually use canola oil. Despite the frying, I've actually lost weight. About 7 pounds over four months. Plus, you can skillet fry damn near anything. I made beer-battered eggplant the other day.
If I'm too lazy to cook, I just make a salad with tuna or a leftover meat on it, or grab a can of sardines and some rice.
Proper diet is just as important, if not moreso, than exercise.
If I exercised, I'd probably be in really good shape. I doubt I would increase my intake, mostly out of habit.
On the other hand, I must pay close attention to my diet. If I just ate on instinct, I'd derail in no time.
Case in point: I pretty much have to force myself to eat breakfast. Traditionally my meals were eaten between noon and midnight. They were high in carbs too. I was a good kid when it came to learning rules, and I made sure I ate loads and loads of the foods on the bottom of the pyramid. Fucking pyramid.
I'm also not very good when it comes to snaking. I was brought up to eat 3 solid meals a day (meals = good, snacks = bad). I also eat fast. My problem with snacks is that they require a great deal of self-control. I'll eat it extremely quickly, then feel really hungry. Each time I snack, I'd want a full-course meal.
I can diet easier if I was just preparing food for myself because I can deal with boredom. Tuna + vegetables every meal for 3 months? No problem for me. Unpredictability is what throws me off my diet.
Alcohol's not a problem for me. No desire to drink it.
I should also point out that I do not take any vitamins or supplements.
I get everything from food, which also necessitates a varied diet.
Holidays pretty much ruined my workout schedule, which was a steady 3 days a week every other day, during which times I saw gains in size and a little in strength. Trying to get back into it now, but finding it hard to keep a routine. Soon school starts up and a new job as well, which will make getting to my gym a lot harder. I work out at the university gym which means I can only park on campus after hours, which with the new job I won't be free after hours. I might need to find a new gym but I still have 8 months on my membership and I really do prefer working out at the uni gym... lots of motivation of the young hot female kind.
I don't have a problem with supplements, you can only eat so much for economic and lifestyle reasons. I keep a 10am-3am schedule so I find myself eating at 12p, 5pm, 9pm and a snack at 12am most days, but not getting fat from it. I guess that means that I'm pretty fit, even though my body fat scale says I'm 23-24% body fat. When I drank a protein shake everyday, even on days I didn't work out, I was able to put on 10lbs in 6 months. Since I went back to only taking protein on workout days (3 days a week), I've had trouble getting past 165lbs. But the shits from all that protein plus the price of protein means I won't be going back to daily intake.
I'm finally addressing my back problems with supportive seating, a new tempur-pedic bed, and trying to correct my sitting posture. That will hopefully contribute to my overall health and well-being and make it easier to progress at the gym and stay active.
Wait a minute...how tall are you?Quote:
Originally Posted by Animeniax
Or do you mean 165 lbs. bench, squat, or deadlift?
edit:
Regarding back problems: Do deadlifts properly if you already do them, or start doing them (with proper form) if you didn't. Your back supports everything else. It is imperative that you build up your back when doing other heavy weightlifting.
5'8" ish.Quote:
Originally Posted by Ryllharu
So you weigh 165 Lbs at 5'8"? 24% body fat? Either your scale's readings are terrible or something is off here.
Also, start doing deadlifts, see the edit above.
Yeah we had a discussion about the validity of the readings from home body fat scales. Except I had a DEXA scan and it put me around 27%. You wouldn't believe i'm 1/4 fat to look at me, but who knows.
I have been doing deadlifts, though I'm not sure about proper form. I saw some youtube videos on proper form, but I see people doing them all sorts of different ways at the gym. Also, my back issues limit what I can squat and deadlift. I've been doing back exercises to remedy this but they only help so much.
If you do deadlifts properly (a lot of people don't), they help out a great deal. A coworker helped out a lot of people where I work, telling them how to do it right. Fewer reps closer to your max weight. Look up the 5-3-1 plan.
Ask a trainer who actually knows their shit to help you.
I'm pretty sure I'm not doing them 100% properly but I do see and feel results in my legs since I started doing them. I basically do this:
http://youtu.be/fbHKP7Q_Isc?t=36s
I go lower with my butt and have the station set up so the bar goes lower on the floor, but I think this is giving my back problems at heavier weights, which I will remedy.
I checked out the 5-3-1 plan and I have to say, in all the years I've been at it you see so many different plans for a "successful" workout and in the end I think if you just get to the gym and work out, you'll see results. If you're looking for serious gains and transforming your body, then a planned workout system makes sense, but for those just looking to get in shape and a little stronger, it's not necessary.