Diet Fitness Questions and Answers
Running or walking?
well if i run 10mins everyday will this help me lose weight?or would it be better to walk for around half an hour?
and how much time would it take for results to show.......
Answers: Distance is more of a factor than time, so walking for 30 minutes is better than running for 10 minutes.
You should be able to go twice as far in 30 minutes walking as in running for 10 minutes.
You should be able to cover at least 2 miles in 30 minutes which would burn about 200 calories.
It takes 3500 calories to lose 1 pound, so if you control your diet and walk you can see some difference in a few weeks.
Running is always the best exercise to loose weight but ten Min's is not enough try to do it for 30Min's daily and this shows some serious changes in your body fat.AND for your information I'm a gym rat.
If I ate my foot would I gain weight or lose weight?
If a person ate their foot or any limb, woulf they gain weight or lose it? Gain by eating or lose after expulsion..Just curiousThanx in advance
Answers: Immediately after consumption, if they had eaten every bit of the limb in question, they would weigh the same as before they started, as long as all bodily fluids (ie blood, lymph, etc) that were expressed from the wound site were also ingested.
Otherwise, there would be some decline in weight, but it would be minimal probably.
After digestion, if no other changes in diet were made, the over-all weight of the individual would decrease proportionately to the size of the limb removed.
Don't know but if you try it let me know how it turns out lol!
Weight loss for dancer?
I'm a 19 year old ballet dancer. I was out of dance for nearly a year because of an injury and am now back to work this semester. However, during the time i was recuperating, i gained quite a bit of weight due to the lack of activity (although i was doing physical therapy and working out during the later part of that year).i been in dance all since september and trying to diet, but i really haven't lost any weight and am still out of shape. I have an audition for the leading role in Giselle the first week in january and would love to be back in shape before then because the role is such a demanding one.
Please help me....dieting types/plans, cross-training, etc.
Oh....i have a 1 1/2 hour class twice a week, practice 1 hour daily and 2 1/2 hours on saturday.
Answers: I have been receiving a lot of e-mail lately about diet. In the past, I was never concerned about what I ate. I just went to the gym, trained hard, and that was the extent of my routine. Not until recently did I realize the power diet has over the way your body looks and performs. I believe that diet is at least 75% of the fitness equation. In this article, I'm going to describe in detail what I have learned about diet during my 12-week transition period.
When to Eat and How Often
This might sound strange, but you have to eat more often to lose fat and gain muscle. During my transition period, I never ate less than 6 meals a day.
• Try to eat every 2 to 3 hours.
• Do not eat complex carbohydrates after 6:00 p.m. or four to five hours before going to bed.
• Try to eat one gram of protein per pound of lean body mass on lifting days and .8 grams of protein per pound of lean body mass on non-lifting days.
• Never eat more than 70 grams of protein in one meal.
Carbohydrates
When I think of carbohydrates, I think of energy. Carbohydrates supply our bodies with the energy it needs to make it through a workout. Without an adequate supply of carbohydrates, the body goes into carbohydrate deprivation. This is called a state of ketosis (meaning our body is using protein as energy). This is not a good state to be in for long because it will rob the body of muscle tissue in an effort to create energy. On the other hand, if too many carbohydrates are consumed, they convert into stored fat. The idea is to consume just enough carbohydrates to make it through our workouts with sufficient energy. I have broken down carbohydrates into these three categories:
• Simple carbs: These are sugars, or quick energy. They are absorbed very quickly into the body. Ex. Anything with sugar, also fruit
• Complex carbs: This is where you get long-term energy for the day. These are long chained carbohydrates that brake down slower, giving us energy over a prolonged period of time. Ex. Oatmeal, potatoes, pasta, rice, breads
• Fibrous carbs: These are things like vegetables. I think of them as roughage in order to stay regular. Make sure you include them in you later meals when you can't eat complex carbs. They are also a good source of vitamins. Ex. Leafy vegetables like lettuce.
Protein
Proteins are the building blocks of our muscles. Without a sufficient amount of protein in our diet, our muscles will not have the raw materials that they need to build up, or even hang on to what is already there.
Net protein utilization: Not all protein is created equal. Different foods are absorbed more than others. For example, egg white protein is absorbed at 88%. That means we get about 9 eggs to our muscles. On the other hand, chicken breast are absorbed at 68%, meaning we get about 7 breasts to our muscles. It is imported to eat a wide verity of protein foods though; no one protein source has all the amino acids we need.
• Whey protein (100%): the best source of whey protein is from protein supplements. It is also absorbed very fast by the body, so it is best to take this when your body needs amino acids quickly: like right after a workout or when you first get up in the morning.
• Egg whites (88%)
• Fish (78%)
• Chicken breast (78%)
• Soy protein: My one bit of advice would be to try and stay away from soy protein. It is not absorbed very well by the body.
Fats
We normally think of fats as being bad. The fact is certain fats are essential to building muscle and carrying out various functions of the body. There are 2 fat types we need to be concerned about:
• Saturated fats: these are the bad fats. Avoid these fats as much as possible. You will find these types of fats mostly in meats
• Unsaturated fats: these are the good fats. They are a good energy source and help us build muscle. You can find from plant oils. Peanuts are also a good source.
Water
Do not under estimate the importance of water! If you are looking to get lean, water will be your best friend. Drink as much as you can and as often as you can. Also, it is very important to drink lots of water when you're eating large amounts of protein to clean urea from the system.
Vitamins & minerals
As resistance training athletes, we have a greater need for vitamins & minerals. When we workout and bring blood to our muscles it is important that our blood is full of those essential vitamins & minerals if we want to grow.
Supplements
Supplements are just that, meaning they are used to supplement your diet, not replace it. Don't ever think of it that way.
Hierarchy of supplements:
I developed this hierarchy of supplements based on what I thought were the most important and also by price.
• 1. Proper diet: Without proper diet you are just wasting money on supplements. Start here! Do not think that supplements are going to do it for you alone.
• 2. Multi-vitamin & mineral: It is very important to have all your vitamins & minerals when resistance training. Most of us are lacking in some areas, make it a priority to make this your first supplement.
• 3. Protein powder: It is usually very hard to get all the protein you need from real foods. Powders make it much easier. Also, these powders are absorbed fast by the body making them ideal after workouts or before and after sleep.
• 4. Creatine: This is great for harder workouts. It also makes you muscles hang on to water, giving them a better environment to grow.
• 5. L-glutamine: This is an important amino acid in muscle recovery
• 6. Branch chained amino acid: These are great before and after workouts along with L-glutamine because it gives your muscles all the amino acids it needs to repair and grow.
• 7. ZMA: This helps you release more growth hormone while you sleep, increasing your size and strength.
• 8. Thermogenic: These really help in the fat loss process. They also help you hang on to more muscle while dieting due to the fact you can eat more.
• 9. Meal replacement: Although very expensive, meal replacements make it much more convenient to get some of your meals in. Also, you can get in more meals than if you were to eat only real foods.
"The golden hour"
Remember "The golden hour" because it will make things so much easier for you. "The golden hour" is a window of opportunity we have to get everything we have depleted in our body back in a short amount of time. Think of your muscles as a gas tank: When you workout, you use gas for energy or in this case glucose. After a workout, our muscles are in a unique state. They are able to fill back up very quickly leaving you full for the next workout. If you wait to long, your muscles don't fill back up as easily and the carbs you eat are more likely to be stored as fat. Doing this will also let you take advantage of insulin's muscle building effects from the simple carbs you have ingested. You want to ingest 50-75 grams of simple carbs right after a workout. Also, this is when you want to take your protein shake because it will absorb quickly and supply your muscles with the amino acids that they need.
Insulin
This is a very complicated subject, but all we need to know is that insulin can help us build muscle or can make us fat depending on the timing. Insulin is released by the pancreas in response to elevated blood sugar levels. We can achieve a high blood sugar level by ingesting simple carbs. Like "the golden hour" we have a window of opportunity to take advantage of the muscle building effects of the insulin without getting fat. We have about 4 or 5 hours after we workout to take advantage of insulin. If we take in too many simple carbs out of this window, we are very likely to store fat.
Cheat day
The theory behind the cheat days is you take one day every 2 weeks to eat anything you want and actually get leaner. It might sound crazy, but it worked for me. When you eat low carbs for a time for body begins to think it is not getting all the food it needs (because your not storing any fat) and begins to slow down your metabolism. When you bombard your body with food on that one day, it tricks your body into thinking it has all it needs and speeds your metabolism back up. I can tell you from experience, every day after a cheat day I felt leaner and looked better.
Ketosis
This is when your body uses protein for energy. This happens when we have too few carbs in the body or when we over train. I went into the state of ketosis for only the last week of my 12-week transition for a couple of reasons: (1) I wanted all of my muscles to shrink down so when I carbed back up, my skin would be tighter. (2) When you go into ketosis it seems to bring the water out from under the skin. Don't go into this state to loose fat. Without carbs your body can not burn fat effectively. You will loose weight rather quickly, but only because you don't have as much glycogen in the muscle. Also, you are simply loosing water. Remember that proteins are the building blocks for muscle and that means they are fair game for energy when in the state of ketosis. I would not recommend going into this state unless you are trying to get into a super ripped state for a short amount of time, like for a bodybuilding contest.
weight watchers! it helped me. ---> if that doesn't work then try excersing plans and cutting down the junk food. but dont starve urself. being too skinny could make the judges for the tryout not like you.
I have fat legs!?
My body is generally really good, apart from my legs, they're really fatty, mainly on the bottom bit. Whats the best way (without surgery) to concentrate on losing the fat on the bottom part of your legs?Answers: Walking stairs will tone that area. You can't lose fat there, it will come off other places first, but walking up and down the stairs will do it. Stairmaster if available, but not necessary.
you can get an excercise ball and the video that goes with it and it will show you excercies to do, once you are familiar with the ball and now how to use it and what works for you, you can make up your own moves that target the lower legs..... one thing i have done (i used to train for track and field and had to have very muscular legs) is leg presses...if you can get to the gym or the machine.. im sure your not wanting to build muscle just burn fat so just do light weight, and if you cant get to the gym or machine, get ankle weights and lay on your back and do leg lifts then go to your side. then while standing bend your leg up backwards from the knee..alson try a step stool and do steps, get a good cardio movie, jog or walk whatever you are comfy with every morning or night which ever you prefer. dont over do it though because you will end u with stalky muscualr calves and legs like me, i hate it... they are too big and i have no clue how to tone them down....good luck and be patient, these things take time butim sure you will eventually get them where you want them to be.
Whats a good excercise that works out the whole body?
just trying to something new than my old routine, my old routine works but it never hurts to add more things into itAnswers: Here is a great shedule for your body:
Day 1 - Chest, Biceps
Exercise
Reps.
Bench Press 3 x 8 - 10
Incline Bench Press 3 x 8 - 10
Pull Overs 3 x 8 - 10
Standing Cross Cable 3 x 8 - 10
Alternating Dumbbell Curls 3 x 8 - 10
Preacher Curls 3 x 8 - 10
Standing Bicep Curls 3 x 8 - 10
Day 2 - Back & Triceps
Exercise
Reps.
T-Bar Rows 3 x 8 - 10
Lat Pull Downs Close Grip 3 x 8 - 10
Bent Over Rows 3 x 8 - 10
Seated Cable Rows 3 x 8 - 10
Dips 3 x 8 - 10
Tricep One Arm Extensions 3 x 8 - 10
Tricep Bench Dips 3 x 8 - 10
Day 3 - Shoulders & Abs
Exercise
Reps.
Military Dumbbells Presses 3 x 8 - 10
Close Grip Upright Rows 3 x 8 - 10
Front Deltoid Raises 3 x 8 - 10
Bent Over Lateral Raises 3 x 8 - 10
Seated Leg Tucks 3 x 25
Bent Knee Leg Raises 3 x 25
Day 4 - Chest, Biceps
Exercise
Reps.
Bench Press 3 x 8 - 10
Incline Bench Press 3 x 8 - 10
Pull Overs 3 x 8 - 10
Standing Cross Cable 3 x 8 - 10
Alternating Dumbbell Curls 3 x 8 - 10
Preacher Curls 3 x 8 - 10
Standing Bicep Curls 3 x 8 - 10
Day 5 - Back & Triceps
Exercise
Reps.
T-Bar Rows 3 x 8 - 10
Lat Pull Downs Close Grip 3 x 8 - 10
Bent Over Rows 3 x 8 - 10
Seated Cable Rows 3 x 8 - 10
Dips 3 x 8 - 10
Tricep One Arm Extensions 3 x 8 - 10
Tricep Bench Dips 3 x 8 - 10
Day 6 - Legs & Calves
Exercise
Reps.
Hack Squats 3 x 8 - 10
Leg Curls 3 x 8 - 10
Leg Extension 3 x 8 - 10
Lunges 3 x 8 - 10
Standing Calf Machine 3 x 20
Leg Press Machine 3 x 20
Seated Calf Raises 3 x 20
Day 7 - REST
Here are some tips:
Keep A Training Journal
Detail and record your workout routines and poundages. Each week refer to them and select a few lifts on which to increase the weight. A log will provide a good indication of your training progress and of which exercises are working for you.
This allows you to eliminate lifts that are not producing results.
Eat Several Small Meals A Day
Eating this way insures you are providing your body with adequate nutritional support. Frequent small meals provide a consistent supply of nutrients for the most efficient muscle growth. Many diets provide inadequate, below maintenance levels of calories and nutrition. This results in catabolism of muscle tissue.
Eat Protein
Try to eat at least 1 gram of protein per lean pound of body weight daily. This is critical for people engaging in high-intensity resistance exercise because they need increased amounts of protein to support muscle growth. This goal can be easily met by supplementing the diet with amino acids or protein. Eat right, and treat your body with respect. Proper exercise will not counteract bad eating habits and poor eating patterns.
Avoid Distractions
Have conversations before and after workouts if you like, but once the workout begins, become self-centered, serious and selfish with time.
Vary Your Program
You must become your own exercise scientist. After a period of time, muscles become conditioned to the same routine and exercises--in other words they become immune to the workout. Gains become null. This can be overcome by periodically varying the order, exercises, and muscle groups. Keeping new angles and new exercises incorporated into your routine causes "muscle confusion" which forces muscles to break down more easily.
Increase Your Weight
Only by increasing the weight as often as possible will you provide muscles with the stimulus to protect themselves from future assaults by building up more muscle mass. This is the single most important fact for increasing muscle size and strength.
Train Hard, Not Long
Cut back on the amount of lifting you do and raise your intensity level. High-intensity muscular contractions are an absolute requirement for stimulating rapid, large-scale increases in muscular size and strength. Muscles respond to stimulus. Completing an arbitrarily chosen set of reps will not make muscle grow. You must take the last rep to failure--this is the most productive lift. Keep workouts relatively short. Overtraining in the quest for size can halt progress. Overtraining is a common and often fatal mistake made by novice and intermediate bodybuilders. Heavy lifting should not exceed much more than 30 minutes.
Train For A Complete Physique
It is great to develop exceptional muscle mass and tone, but it is a sorry state of affairs when there is so much body fat on your frame that the muscles you have worked for so hard don't even show. Add some aerobic training to your routine. Twenty minutes of aerobics daily is usually plenty. Calculate your aerobic heart rate by taking 220 minus your age and multiplying that by 70%.
Focus On The Muscle Group You Are Working
By concentrating on a specific muscle, you will automatically isolate it more. Do not rely heavily on machines. Free weights are more efficient for muscle growth.
Breath Corectly
Proper breathing is very important. Breathing supplies oxygen to the muscle cells, which is necessary for muscle contraction, and helps deliver energy and build the muscle. Exhale when you lift the weight. Inhale when you lower it.
Concentrate On The Negative
Most of the damage, and thus gains, in muscularity is caused during the negative (eccentric) portion of the lift. It is more important for growth to control the weight when lowering it than when pressing it upwards (concentric/positive). Concentrate on the negative portion of the lift. That is, lower the weight more slowly than you press it up.
Maintain Constant Resitance
A lift should be preformed with constant tension. Pressure should remain constant on the muscle group you are training throughout the exercise. May times this can be avoided by not locking out the joint in a effort to rest momentarily.
Full Range Of Motion
People make serious mistakes by not completing a full range of motion in their lifts. They either miss the top or bottom range.
Focus On Form, Not Weight
While you should always train as heavily as possible and increase the weight as often as you can, you must also perform the exercises using good form. Heaving a lot of weight can make you feel macho, but improper form will keep you from developing the best physique.
Achieve Peak Contraction
This is a training principle that turns the average "rep" into a growth-producing blitz. Rather than merely moving the weight up and down, you should actively squeeze it hard for a second at the peak of contraction.
Rest Is Critical
Allow at least 72 hours of rest before training the same muscle group. Some people may need more recovery time. Very few can get by with less.
What are you going for? Toning or shedding pounds? Toning- swim, shed pounds- run.
Am i going to lose more weight?
ok...im 5"5 an i used to weigh around 137 pounds.ive been going on a diet that limits my calories to about 500...an when i go over that,i sumtimes binge an throw up...i cant help my reactions when i binge...an my first one is to throw up right away....its been going on since about june...an ive been going on an off with it...since halloween is around the corner,im only gonna eat about 10 pieces of candy throughout the day an thats all ill eat for the next week or two...but anways,from doing this an after becoming vegitarian,i now weigh 125pounds....an im working my way to getting to 110-115 pounds by christmas...my mom has been tellingme that ive been losing weigt an she can tell but i can only tell a very little...but idk...the main thing i only eat is apples an peanut butter,cereal,a muffin evry now an then an beans rarely..but thats about it...an veggies...i mean,sumtimes i overeat an eat about 900 calories one day but than the next i eat like 400,an i dont even gain weight....Answers: Ask your doc.
The way not to do it is starve yourself, to start with. Just exercise and eat right. I did....lost 90 LBS because of it. Starving yourself won't help at all. Drink more water, eat less before bed, and don't eat for stress are the 3 things I follow and i'm going pretty well if i don't say myself. 90 LBS isn't anything like 5-10lbs so take my advice. If you want anymore details, feel free to email me. Just please be patient for ppl seem to email me for advice on this, I will reply, don't worry! ~Adia`
your bulimic and you should go to a counselor or something !
... don't worry about worry weight that much and start having some proper meals ... because if you don't have a balanced diet you could get seriously ill and die !
Please, you need to speak to someone about your food intake immediately. In the first place, please speak to your mom or to another adult you trust; you also need to speak to a doctor. Eating so little is really not healthy and even can be counterproductive. Crash dieting can make you sick and weak; it can affect your heart and your endocrine system. Purging can also damage your osophagus. There is a possibility you have an eating disorder and you must seek help.
For your height, you are already at a healthy weight. Anything below 112lb would be underweight and would be unhealthy. You really need to consider why you want to lose so much weight and fast.
What you are doing is counterproductive anyway. Diets, especially extreme ones (less than 800 calories per day) can slow down the metabolism so ultimately, you have to eat less and less to continue to lose. Your body will begin to shut down. That is not to say that losing weight is impossible, but you need to do it sensibly. Start eating more, but eating smart, so that you achieve healthy weight loss until you are at a healthy weight and stay there.
- You *need* protein. If you don't get in protein, your body will begin to use muscle mass instead. If you are a vegetarian, that means beans, pulses, lentils and tofu. If you include dairy, drink fat free milk and try some low fat cheese. I'd even say in your case that you should try some of the low-calorie protein shakes that are available.
- Eat plenty of fruits and vegetables. It'll fill you up and provide vital nutrients
- Replace the cereal and muffins with good carbs: multigrain, wholewheat bread, brown rice, wholewheat pasta.
- Drink lots of water.
- Eat everything in moderation. Better to have 4-5 small meals a day than 2-3 big gut-busters you then want to purge.
- Don't deny yourself every pleasure or you'll go nuts. Try some of the lower fat/lower calorie alternatives (some of them are rather good nowadays) or just have limited portions of your favorite foods
- Avoid all junk food. It's crammed with fat to make it taste good.
- Replace snack foods like crisps or biscuits with fruit or nuts.
And please, let me say again: please speak to someone about this. There are people who can help
you're going to get loads of answers saying you have an ED, but i'm sure you know that, so to answer your actual question...
i eat more than that and am 5'6 99lbs and still losing...
so yes you will lose lots more weight, i can't be sure of the exact amount, but i eat an average of 700 calories a day, and the bulk of that in an evening, so i'm sure you will continue to rapidly lose weight on that diet.
Your body needs more than 500 calories a day just to run the stuff that is needed to keep you alive. Your body is eating itself for survival. Eat fruits and veggies. Leave off the fried things, no fast food, no baked goods, nothing white. The fruits and veggies gives your body the nutrition it needs to make other elements it needs. But do not skim on the nutrition your body needs. Your brain needs sugar and it converts the food you eat into sugar and if you don't give it good nutrition it will convert "brain tissue" into sugar to feed itself.
And as I've said before calories in and calories out. Exercise if it is only to walk. You can lay in the floor and do some great exercises without even going outside. Stand up and move to your favorite music for 30 minutes or so twice a day.
Pure Weight Loss, a.k.a. LA Weight Loss?
Can you tell me your experience? What is the real cost? What is the diet like?I have tried Curves, Atkins, Weight Watchers, as well as exercising and dieting on my own. Nothing works! Is LA Weight Loss worth it?
Answers: If you seriously want to hear about LA Weight Loss/Pure I highly recommend you visit this page. This page is all about LA Weight Loss. The other link I'm going to provide is a site where people talk about their experiences with LA Weight Loss. I highly recommend you look at all this before considering this weight loss group.
From what I've read I would seriously consider something else. Whatever you do decide.. good luck.
I have been receiving a lot of e-mail lately about diet. In the past, I was never concerned about what I ate. I just went to the gym, trained hard, and that was the extent of my routine. Not until recently did I realize the power diet has over the way your body looks and performs. I believe that diet is at least 75% of the fitness equation. In this article, I'm going to describe in detail what I have learned about diet during my 12-week transition period.
When to Eat and How Often
This might sound strange, but you have to eat more often to lose fat and gain muscle. During my transition period, I never ate less than 6 meals a day.
• Try to eat every 2 to 3 hours.
• Do not eat complex carbohydrates after 6:00 p.m. or four to five hours before going to bed.
• Try to eat one gram of protein per pound of lean body mass on lifting days and .8 grams of protein per pound of lean body mass on non-lifting days.
• Never eat more than 70 grams of protein in one meal.
Carbohydrates
When I think of carbohydrates, I think of energy. Carbohydrates supply our bodies with the energy it needs to make it through a workout. Without an adequate supply of carbohydrates, the body goes into carbohydrate deprivation. This is called a state of ketosis (meaning our body is using protein as energy). This is not a good state to be in for long because it will rob the body of muscle tissue in an effort to create energy. On the other hand, if too many carbohydrates are consumed, they convert into stored fat. The idea is to consume just enough carbohydrates to make it through our workouts with sufficient energy. I have broken down carbohydrates into these three categories:
• Simple carbs: These are sugars, or quick energy. They are absorbed very quickly into the body. Ex. Anything with sugar, also fruit
• Complex carbs: This is where you get long-term energy for the day. These are long chained carbohydrates that brake down slower, giving us energy over a prolonged period of time. Ex. Oatmeal, potatoes, pasta, rice, breads
• Fibrous carbs: These are things like vegetables. I think of them as roughage in order to stay regular. Make sure you include them in you later meals when you can't eat complex carbs. They are also a good source of vitamins. Ex. Leafy vegetables like lettuce.
Protein
Proteins are the building blocks of our muscles. Without a sufficient amount of protein in our diet, our muscles will not have the raw materials that they need to build up, or even hang on to what is already there.
Net protein utilization: Not all protein is created equal. Different foods are absorbed more than others. For example, egg white protein is absorbed at 88%. That means we get about 9 eggs to our muscles. On the other hand, chicken breast are absorbed at 68%, meaning we get about 7 breasts to our muscles. It is imported to eat a wide verity of protein foods though; no one protein source has all the amino acids we need.
• Whey protein (100%): the best source of whey protein is from protein supplements. It is also absorbed very fast by the body, so it is best to take this when your body needs amino acids quickly: like right after a workout or when you first get up in the morning.
• Egg whites (88%)
• Fish (78%)
• Chicken breast (78%)
• Soy protein: My one bit of advice would be to try and stay away from soy protein. It is not absorbed very well by the body.
Fats
We normally think of fats as being bad. The fact is certain fats are essential to building muscle and carrying out various functions of the body. There are 2 fat types we need to be concerned about:
• Saturated fats: these are the bad fats. Avoid these fats as much as possible. You will find these types of fats mostly in meats
• Unsaturated fats: these are the good fats. They are a good energy source and help us build muscle. You can find from plant oils. Peanuts are also a good source.
Water
Do not under estimate the importance of water! If you are looking to get lean, water will be your best friend. Drink as much as you can and as often as you can. Also, it is very important to drink lots of water when you're eating large amounts of protein to clean urea from the system.
Vitamins & minerals
As resistance training athletes, we have a greater need for vitamins & minerals. When we workout and bring blood to our muscles it is important that our blood is full of those essential vitamins & minerals if we want to grow.
Supplements
Supplements are just that, meaning they are used to supplement your diet, not replace it. Don't ever think of it that way.
Hierarchy of supplements:
I developed this hierarchy of supplements based on what I thought were the most important and also by price.
• 1. Proper diet: Without proper diet you are just wasting money on supplements. Start here! Do not think that supplements are going to do it for you alone.
• 2. Multi-vitamin & mineral: It is very important to have all your vitamins & minerals when resistance training. Most of us are lacking in some areas, make it a priority to make this your first supplement.
• 3. Protein powder: It is usually very hard to get all the protein you need from real foods. Powders make it much easier. Also, these powders are absorbed fast by the body making them ideal after workouts or before and after sleep.
• 4. Creatine: This is great for harder workouts. It also makes you muscles hang on to water, giving them a better environment to grow.
• 5. L-glutamine: This is an important amino acid in muscle recovery
• 6. Branch chained amino acid: These are great before and after workouts along with L-glutamine because it gives your muscles all the amino acids it needs to repair and grow.
• 7. ZMA: This helps you release more growth hormone while you sleep, increasing your size and strength.
• 8. Thermogenic: These really help in the fat loss process. They also help you hang on to more muscle while dieting due to the fact you can eat more.
• 9. Meal replacement: Although very expensive, meal replacements make it much more convenient to get some of your meals in. Also, you can get in more meals than if you were to eat only real foods.
"The golden hour"
Remember "The golden hour" because it will make things so much easier for you. "The golden hour" is a window of opportunity we have to get everything we have depleted in our body back in a short amount of time. Think of your muscles as a gas tank: When you workout, you use gas for energy or in this case glucose. After a workout, our muscles are in a unique state. They are able to fill back up very quickly leaving you full for the next workout. If you wait to long, your muscles don't fill back up as easily and the carbs you eat are more likely to be stored as fat. Doing this will also let you take advantage of insulin's muscle building effects from the simple carbs you have ingested. You want to ingest 50-75 grams of simple carbs right after a workout. Also, this is when you want to take your protein shake because it will absorb quickly and supply your muscles with the amino acids that they need.
Insulin
This is a very complicated subject, but all we need to know is that insulin can help us build muscle or can make us fat depending on the timing. Insulin is released by the pancreas in response to elevated blood sugar levels. We can achieve a high blood sugar level by ingesting simple carbs. Like "the golden hour" we have a window of opportunity to take advantage of the muscle building effects of the insulin without getting fat. We have about 4 or 5 hours after we workout to take advantage of insulin. If we take in too many simple carbs out of this window, we are very likely to store fat.
Cheat day
The theory behind the cheat days is you take one day every 2 weeks to eat anything you want and actually get leaner. It might sound crazy, but it worked for me. When you eat low carbs for a time for body begins to think it is not getting all the food it needs (because your not storing any fat) and begins to slow down your metabolism. When you bombard your body with food on that one day, it tricks your body into thinking it has all it needs and speeds your metabolism back up. I can tell you from experience, every day after a cheat day I felt leaner and looked better.
Ketosis
This is when your body uses protein for energy. This happens when we have too few carbs in the body or when we over train. I went into the state of ketosis for only the last week of my 12-week transition for a couple of reasons: (1) I wanted all of my muscles to shrink down so when I carbed back up, my skin would be tighter. (2) When you go into ketosis it seems to bring the water out from under the skin. Don't go into this state to loose fat. Without carbs your body can not burn fat effectively. You will loose weight rather quickly, but only because you don't have as much glycogen in the muscle. Also, you are simply loosing water. Remember that proteins are the building blocks for muscle and that means they are fair game for energy when in the state of ketosis. I would not recommend going into this state unless you are trying to get into a super ripped state for a short amount of time, like for a bodybuilding contest.
Be careful with the pills and shakes as they can have things you don't want to drink alot of. Some have lots of fiber, and that can give you gas and keep you running to the toilet. Others have speed, which can give you heart palptations, make you feel stressed out, and lose sleep. If you're trying to manage your weight, use gentle solutions. Eat foods from the food pyramid, and vary your diet (take the time at the supermarket to buy different things). You may actually be doing the right things, but you might be lacking in willpower on some days. Try to meditate or use a gentle willpower aid (like www.everoma.com). In the end, though, managing yor weight is as simple as getting outside and running aroung and playing more and getting a full night's sleep. The combination of these two things (exercise and sleep, not just one or the other) is what turns a healthy diet into a strong body. Hope that helps.
Sites where i can blog? for weight loss?
im a teen, and i want to lose 10-15 lbs maximum healthily so im looking for a site where there are teens or young adults in an online community where i can blog about how im doing..like xanga? but i tried xanga and didnt like it.......Answers: http://caloriecount.about.com
there is a blog section, food look up, calorie tracker, exercise tracker, weight tracker, forums, community, health information, and it's all free.
there are teens on there as well... good luck!
AllExperts.com
Go to health, then exercise, then weightlifting.
Lot's of experts there - for free. I am one of them.
www.3fatchicks.com
I hate to excercise and im sick of diets....should i just say screw it and be a lil overweight?
Answers: Sure. (but I won't have sex with you)
You don't need to "diet" to lose weight to a healthy level. In fact, diets are often counterproductive because most people make themselves miserable to lose weight then when they give in, put it all back on again and some. Changing a few things in what you eat can both help you lose a little weight and stay within a healthy range. It can also help your overall health.
Unfortunately, much as we might like to give in and just live with a little extra weight, scientific research has shown that not only is it linked to heart disease, diabetes and hypertension but it also can increase the chances of cancer. (The site below has more information). Of course, the more the excess, the greater the risk, but getting to a healthy weight really is worth it.
For longterm weight loss, weight maintenance and healthy living, there really is no substitute for changing your eating habits. Briefly:
- replace full fat dairy (butter, cream, milk) with non-fat or low fat alternatives. Avoid saturated fats as much as possible. Not only are they bad for weight but also increase cholesterol and heart disease
- replace soda with water. The sugar in soda is a killer and water not only keeps you hydrated but helps you feel full
- eat lots of lean protein (white meat, fish, beans). Protein helps build muscles and it helps curb carb cravings
- eat lots of fresh fruits and vegetables - at *least* 5 servings a day, preferably more.
- replace "white" carbs with wholewheat alternatives (bread, rice, pasta).
- Eat everything in moderation. Better to have 4-5 small meals a day than 2-3 big gut-busters.
- Read the labels. Know what they mean. Be aware of what you're eating.
- Don't deny yourself every pleasure or you'll go nuts. Try some of the lower fat/lower calorie alternatives (some of them are rather good nowadays) or just have limited portions of your favorite foods
- Avoid all junk food. It's crammed with fat to make it taste good.
- Replace snack foods like crisps or biscuits with fruit or nuts.
- Don't give in. Weight loss is a long term, lifestyle change; a marathon, not a sprint. There will be setbacks but don't be discouraged.
Good luck
1. I have been weightlifting for 22 years. I hate everytime I do it!
What I LIKE is how I look and feel afterwards. Exercise is NOT fun.
2. You can make exercise TOLERABLE if you do brief 5-15 minute exercises every day.
3. You can say "screw it" now, but later when you get old and sick, you will be crying and saying "why me?"
No!
it is normal to feel that way at first until your body gets used to it and then working out and dieting will be norm
best regards
Do you have regular Health check-ups ?
and keep all of your appointments?Answers: Yes, Because Its safer than to be sorry.
Yes just had my yearly mamagram in Sept.. got a dental appointment the 14th of Nov.
When will High Fructose Corn Syrup be outlawed?
I'm tired of it always making me hungry.Answers: As soon as Big Brother bans it, just like Big Brother NY banned the use of trans fats in cooking...
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probably shortly after cigarettes, in other words NEVER
Can you loose weight by drinking tea?
can you really loose weight by drinking tea? I herd you can loose weight by drinking green tea, but what about just normal tea like PG tips?Answers: Green tea contains ECGC which helps boost metabolism but it is ony an aid to losing weight. It by itself will not make a fat person thin. See site below with lots of tips on things that can help you lose weight.
never heard of drinking green tea to lose weights. There are some kind of tea that make you flush out your stomach every time you drink it. Basically, you will lose your water in your body. Not recommend it.
Best way to lose weight is exercise and diet.
Why is it that people who ask diet and fitness questions cannot properly spell the word LOSE?!?!!
To answer your question: Drinking tea can help, but it's not a miracle cure (as some here would have you believe). The rest of your diet has to be in order, and you need to exercise too. You don't have to kill yourself on exercise -- walking for 30-60 minutes a day is GREAT for fat loss. But diet will make you or break you. Doesn't matter how much tea you drink -- if you're eating too much or eating a lot of junk you're not going to lose weight. So make sure you have a well-balanced diet that has plenty of protein, calcium, fiber, and mono-and-polyunsaturated fat in it (those are your weight loss allies), and avoid the weight loss enemies like trans fat, saturated fat, high fructose corn syrup, fast food, junk food, and processed white flour and sugar. Adding tea to that will give your weight loss efforts a boost.
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tea is a natural diuretic. which means in this case is.....you will lose water weight. you will run to the bathroom more as for actual weight loss not usually you need to be careful because it is a diuretic you can get dehydrated very easily. if you don't drink enough water you will run into trouble
green tea helps your metabolism rise which is what helps you lose the weight but don't rely on it alone everyone is different
ya, sure, but dont put any sugar. Its bitter but the result is excelent. I've tried 2 weeks and i've lost about 2kg in 2 weeks time. You'll get used to the bitter taste, hihi