muslimmetalhead
Phoenix
Joined: Jul 30, 2011
Posts: 1072
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 Posted: Wed May 23, 2012 4:27 pm Post subject: How were you when you started exercising? |
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I was 12 with a potbelly and a big butt when I started, but that was not very intense exercise and I didn't have the sense to regulate my diet.
I started seriously 2-3 months ago, jogging to my gym.
I can currently do an 7-8 minute mile.
I'm 156 pounds, like 18% body fat.
The reason I'm asking is because I'm not sure how I should eat because many of you guys are much fitter than myself, that is why you can eat more.
So how much SHOULD I eat?
I started limiting myself to mainly salad/vegetables, milk, and water, as well as changing my workout routine to involve more running (basically the whole thing is jogging)
I think I need to lose my belly fat.
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nebrets
Velociraptor
Joined: Feb 27, 2012
Posts: 453
Location: Orion–Cygnus Arm of the Milky Way galaxy.
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| Posted: Wed May 23, 2012 5:41 pm Post subject: |
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You are going to need protein to build muscle, and you want some complex carbs as well. Just remember that it takes time, but every day you run it will get easier (even if some days it feels like you have been beaten up because you are sore).
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1000Knives
It's not difficult if you know how.
Joined: Jul 09, 2011
Age: 22
Posts: 4556
Location: CT, USA
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| Posted: Thu May 24, 2012 1:25 am Post subject: |
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My exercise life has been on and off. As a kid, I had bad coordination and strength, but I just tried like hell through elementary school, and tried most sports, either in the schoolyard, or in summer camps/kids leagues. I pretty much sucked at all of them, though, judo I was like "OK" but a lot was probably due to my mass I had at the time. I totally bombed at my first tournament. Right around my parent's divorce, they ran out of money for me and sports, and my mom got custody, and my mom didn't know how to cook, and my diet went to hell, all processed food, whereas my dad would feed me salads and organic stuff, really pretty balanced meals. That, and he'd buy me really pretty good and expensive vitamins and supplements, too, mind you this was before age 11 or so. Also, before age 11, I got "into" sports, probably would be a "special interest" thing. I'd practice throwing a baseball against a wall for I'd say an average of an hour a day, sometimes going like 2-3 hours practicing just throwing a baseball, kicking a football, throwing a football, etc, all by myself. My dad also got me a weight set I used for a year or two, too, and I'd do what I know now as cleans and presses with it, I think my max was like 40-50lbs, at like 90lbs bodyweight at like 10 years old. So as a kid, quite healthy, and I tried like hell at athletics, even if I didn't really succeed athletically. My last sport I got to try was ice hockey, only for a 12 week learn to play program, I liked it, but my mom didn't have the $1-2K to commit to hockey, so that was it for sports. That was as late as 6th or 7th grade. I was a reasonably good soccer player, though, good aggressive defender and goalie.
So through middle school and high school, no athletics. The most I did was a lot of walking and hiking, I liked the aloneness I got doing that. It was fun. But no real athletic goals or anything. I had begun to kinda resent sports and stuff, as the distinctions between "jocks" and "nerds" got created, and I had a lot of failure in sports in the past, so yeah. Then after high school, at 16ish years old, I started riding my bike I got as a kid again, and got a lot healthier and got into cycling. I didn't lost a ton of weight, but I lost like, some, my cardio performance got better, and I wasn't a bad cyclist compared to my friends. Then I moved to a new town, and things were farther away and more hilly, and I stopped cycling for the most part after that.
So, my last checkup I had by a doctor in Jan 2011 said my blood pressure was 150/90, I was also 230lbs at the time. He recommended I go on medication. I was like "lol no" and he was like "I don't think you can control this with just diet and exercise." And so I set out to prove him wrong. I got my blood pressure down to like 130s by eating a lot of garlic everyday, but that had the negative side effect of...eating a lot of garlic. So one day, I remembered I had an ice skating rink near my house, and on a whim, at 20 years old, decided to go again after not skating since like 6th grade. And I kept going back. Within like a week or two, my blood pressure dropped from 150/90 to like 130/70, and easily lost a lot of weight. I ended up in 4 months going from a blood pressure of 150/90 to like 127/55, and from 215lbs to 180lbs. Besides skating, I'd do like 3 days a week for an hour or so of punching bag stuff. I did a lot of dieting, though, basically I sorta ate low carb/paleo, and did restrict calories a good deal, it probably in hindsight wasn't a super healthy way to lose weight, but I lost it.
So then late summer to fall of last year, I started weight lifting, initially just to help with my skating, at first leg presses, then squats, then deadlifts, then clean and jerks, and...yeah. I bulked up from weightlifting, this winter I hit 200 again, now I'm back at 195, but most people would agree I look better than I did at 180. I'm currently around 20% bodyfat, maybe like 18% or something. From my 180 stage, I think I've max gained like 1-2% bodyfat. But interestingly, I've done less cardio and skate less, well, harder, than I did before (since I gotta work on specific technique and not just skate around really fast), but since getting more heavily into lifting, my blood pressure's dropped from around 130, to 117/55.
Anyway, sorry for all that about me, but...you asked.
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For you, it depends on your goals really. You gotta determine what you want. Do you wanna be really lean, and like, small and light? Do you wanna be strong as a bear? Do you wanna look like a bodybuilder and don't really care how big the weights you lift are? All these are different goals, there's some overlap between them, but they're different.
If you just wanted to be stronger, that's sorta easy. Sorta. You lift heavy as hell, and eat like mad. That's it. Eat everything you see, lift really heavy often, and you'll be strong as hell and honestly probably won't feel all too bad even though on paper it seems unhealthy. Just you'll get huge, and not in a good way. You'll basically end up with a physique like Louie Simmons, http://crossfitbattlefield.com/wp-content/uploads/2011/02/power-louie.jpg like that. You'll be strong as f**k, though, and that kinda physique isn't bad, for say, football, but it's not very attractive to most people.
As far as being lean, well, that's sorta easy. Cardio and don't eat a lot of calories. Pretty much it. You won't be muscular and strong doing that, though, but you will be skinny.
But as far as the bodybuilder vs powerlifter thing, it gets more complicated. Most people don't want either extreme, and want it to end in the middle. Most people would rather be strong and look good, and usually keep their bodyweight lean. Even in competitive strength things, it's the name of the game, it's easy to get way stronger if you eat yourself from 200 to 300lbs, but your strength has to correlate to your bodyweight if you wanna be competitive, so if you eat yourself to 300lbs, and you were lifting 300lbs before, and now you can lift 500lbs, but your opponents are lifting 800, you lose. So you gotta find a balance of all those things if strength is something you wanna pursue. You gotta balance your looks and your weight, and general health, too. I'm talking from a strength standpoint, but it's the same in muscular bodyweight, if that's your goal. Generally what happens is, people gain muscle with extra fat, then they diet down, lose the fat. Some people who've figured out their perfect combos for nutrition and exercise routine, they'll hit a point where they'll gain lean mass relatively cleanly, without gaining massive amounts of fat, and yeah. But, it's kinda rare for that to happen.
So to put it simply, you gotta figure out what you're best suitable for. I've never been good at really like, super "cardio" intensive activities, distance running and whatnot. But, I was basically born with tree trunk legs, and I can "naturally" squat and deadlift huge amounts basically without trying too hard. As a teenager, I always envied the "skinny" 130lb people, but now I realize I'm not cut out to be one, so I stopped trying. So, for me, running a marathon or something is not one of my fitness goals, I just don't care, I don't think I'd wanna run anything over like a 5K, and I have trouble doing even a mile now. It's something I can work on in time, but as far as my athletic pursuits I'm doing, how good of a runner I am is basically not too relevant. It'd be the same for a marathon runner, it'd be entirely irrelevant, his deadlift or bench press. Basically, it's just my opinion that you don't really have clear fitness goals set, and you can't reach a goal that you haven't actually made yet. I think this is most people's problems with fitness, they see it and go "I just wanna be fit" but they don't lay out any concrete goals to motivate them, and just see "fit" as this vague generality.
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For your diet, again this is based on what your actual goals are. Me personally, I manage to lose weight very easily going sorta "paleo" and eating veggies, fruits and meat almost exclusively. You're gonna cheat and have bread and stuff occasionally, but that's the easiest way for me to lose weight. That was in part how I lost so much weight so quick when I started skating. So I'm doing that again now, to cut back to 180, but the new 180 should hopefully be a bit more "ripped." Your energy levels and mental states will be kinda...weird, on this diet, and I don't think it's doable as a longterm thing, but for short term weight loss, it works incredibly nicely in my experience. Right now I'm experimenting with eating basically a sh** ton of raw vegetables, namely frozen strawberries and bean sprouts ground up into shakes in my blender, with ginger. I wanna see how that goes. But, you're gonna have to experiment and stuff like that.
Have fun on your journey, and sorry for responding with an essay.
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micalhassi
Emu Egg
Joined: May 24, 2012
Posts: 5
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| Posted: Fri May 25, 2012 12:21 am Post subject: |
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Well before to start exercise you need to plan your daily routine activities which provide you a way to achieve desire goal. Weight loss is not easy task, it require so many hard steps to get rid of these extra weight. You should avoid all the junk, oily, cholesterol and protein foods items. Do regular work out for 30 mints in the morning, eat fresh fruits and vegetables.
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