Pointers to get in shape

[KenpoNoChikara]

Hey, y'all

looking for some fitness/weight loss pointers to whip myself into shape, preferably before my BB test (december/january)
I'm loooking to lose 15 pds, but I want increase muscle strength, endurence, etc
Right now i'm on m"my" version of the slim-fatst diet (2 shakes, 1 meal, snacks, about 1700-1800 cals a day)
I eat a Lot of calories for someone on a weight loss plan, but i feel like i'm starving to death if i have less, especially after an intense workout....:idunno:

[Ceicei]

If you are still feeling "hungry" even while you are on that type of diet, maybe you should consider switching to a different kind. You don't want to always be feeling "hungry". That would be counterproductive.

When I used to run on the track team and also on cross-country team, we (team) ate roughly 6 small regular meals a day. Basically, the theory is when your body always have 'fuel' available, it learns to metabolize the fuel more effectively. We also don't feel hungry, so we are not tempted to eat other unneccesary food. Some teammates actually lost weight and gained muscular mass. Some of the weight loss is from working out, of course, and also because of the eating pattern.

You will need to do some varied anaerobic & aerobic workouts. This will help with your endurance and intensity. If you can, do weightlifting training for strength work.

There are several threads on MT regarding training in preparation for the BB tests. You might find these threads useful.

- Ceicei

[RachelK]

There's no one answer for everyone. Some people lose weight by restricting calories, others by working out more intensely, and others by some combination. I've lost weight by cutting out all sugar, bread, pasta, white rice, potatoes, and other starchy snacks. I eat a lot of fresh fruit and vegetables, and whole grains instead of refined starches.
If you increase your exercise and decrease your calorie intake, it's inevitable that you will lose weight. 1700-1800 calories a day sounds like a lot to me, but I don't know how much you weigh and how often you work out. If you feel hungry, perhaps you need to eat different kinds of foods. Whole grain is a lot more filling than refined starch, which can actually increase hunger. Those SlimFast shakes are not especially healthy, IMHO. For all those calories, you could eat a lot of fresh food which would be healthier and leave you feeling more satisfied.
Just a few ideas from my own experience, but no two people are the same. I also take Tonalin, a fatty acid extracted from sunflower seeds, which seems to help with weight loss a bit.
Good luck!
Rachel

[mj-hi-yah]

I agree with the diet suggestions so far. As for the endurance you need to train cardio and some more cardio and add to that uhhh... some more cardio :uhyeah: Torture for some, but you can make it fun. If I'm training for something specific I like to vary the cardio and gradually build my endurance. Jumping rope, running, running wind sprints, jumping jacks, agility drills (like football drills), jumping hurdles (make them as high or low as needed and if there is space in your school you can make an obstacle course to run through - that's a little more fun), biking, swimming - basically exercises that get your heart pumping. Continuous sparring and forms/technique practice is another good way to build endurance and the added bonus there is that you are also working on what you need for the test.

Hope this helps, and let us know how you're doing.

MJ :)

[bushi jon]

Here is what I do I eat high protein low fat foods limit my sugar intake to little or nothing drink a gallon of water every 8 or so hours. here is what I ate for breakfast 2 pcs toast think slab of turkey and sugar free cranberry juice. lunch 2 4 once chicken breast cucumbers and a bell pepper I snack on celery and cucumbers or nuts. supper 1 6 oz cut of salmon and a salad. treat not after 7 pm butter free pop corn

[JannaB]

try doing forms with small weights. that is an interesting way to give your arm muscles endurance, and it will help you with cardio if you go long enough.

[KenpoNoChikara]

Thanks for the ideas so far, everybody :)

I think I'll try to incorperate more veggies into my diet, that will prob. help

I'll also take your suggestion about adding more cardio, mj-hi-yah, I went for a 2 mile jog yesterday , although i diden't like actually doing it, I felt GREAT after.

I'll have to try for longer distances, though, I have to run at least 3 miles for the BB test :)

[arnisador]

Making your big meal be lunch rather than dinner helps. Avoiding eating anything after dinner is also good.

Without knowing your height/weight it's hard to say if you are eating too many calories or not. Then there's your metabolis too! The big question is: Are you losing weight? My scale is digital and reads in units of .2 pounds so I can tell when a day's dieting and exercise has 'worked' and adjust as needed. (Of course, there are lots of reasons for day-to-day fluctuations and one shouldn't put much stock on other than weekly losses, but I can pick up patterns this way.) A pound is about 3500 calories. Cutting back another 100 calories/day is only about a pound/month difference, if you don't up the exercise.

Don't overlook chances to just get up and walk around your building. Little expenditures of energy like that do build up. It's not the same as an hour of jogging, but it helps. Recent studies have shown that fidgetters can burn several hundred more calories per day than those who don't fidget!

Muscle weighs more, but burns more too. Once you see some good results it'll be psychologically easier to keep up with your program and to eat less as you can see teh results!

[bluemtn]

It has been suggested, also, to not completely ignore your "sweet tooth"- you have more of a chance at failing a diet by ignoring them. Indulge yourself once in a while. Eating fruit also curbs that urge to eat candy/ chocolate. Dairy products such as yogurt, or even drinking ice water helps you feel full. I say ice water, because it also burns fat (well, from what I heard).

[evenflow1121]

You should consult a physician first, assuming everything is good with you I find running one of the most effective exercises for weight loss. I run to stay in shape and its been good to me.

[Brother John]

Set up a REGULAR (can't emphasize that word enough) exercise program that includes:
Aerobic conditioning (at least 40 minutes, at least 3X per week....something that taxes your cardiovascular system....winds you, makes you sweat....)

Anaerobic conditioning (generally a weight training program or some really good calesthenics)

Flexibility takes daily attention, but isn't difficult!

good diet (NEVER neglect drinking water. Fat loss requires water for the chemical process!! MORE than your usual amount. Most American's are dehydrated more often then they aren't.)

Recouperative practices (GET GOOD SLEEP! There is no substitute for that.)

Other than this: Try to simply expend more energy than usual, even in small ways. Park further from the mall and walk in. When inside of a building stay off elevators and take the stairs. When you take stairs, double up when ascending....go every other step to increase leg strength and muscular endurance. Walk imediately after meals, even if it's just a short duration/distance and a low steady pace. Start doing a SHORT exercise set of pushups, sits ups, chin-ups (if your space lets you) and jumping jacks IMMEDIATELY upon waking up and meditation right before bed.
Also: It's very beneficial to do "Deep Breathing" practices!!! Very good for you. Might even look into the Yogic practice of "Pranayama". ((www.google.com))

Just some ideas.

Your Brother
John
PS: Never ever drink things that have calories to them, and try to cut carbs as low as you can!! Especially in what you drink. Calories and carbs that you drink tend to effect you Much more. Don't know why, but I've found it to be true.

[KenpoNoChikara]

Just a little update on what I've been doing, haven't been on here in a couple of weeks.

Thanks so much for all your advice, guys. Thus far I've cut back my calorie intake to about 1100-1350 cals per day and increased my cardio a bit, and so far I have dropped about 5 or 6 pounds.

I just had a little surgery to remove a scar on my arm that healed improperly, so I can't do anything too intense for the next 2 weeks, and no weight training w/ arms for a bit longer, but I'll figure out something to make up for lack of activity :)

thanks again :)

[dubljay]

Just a little update on what I've been doing, haven't been on here in a couple of weeks.

Thanks so much for all your advice, guys. Thus far I've cut back my calorie intake to about 1100-1350 cals per day and increased my cardio a bit, and so far I have dropped about 5 or 6 pounds.

I just had a little surgery to remove a scar on my arm that healed improperly, so I can't do anything too intense for the next 2 weeks, and no weight training w/ arms for a bit longer, but I'll figure out something to make up for lack of activity :)

thanks again :)
Great news on your progress so far. Keep at it! Speedy return to full activity after your surgury.

Best of luck

-Josh

[mantis]

just make sure you get input from "shaolinwind"

[arnisador]

Good luck! Keep at it!

[Kodora]

Instead of starting a brand-new thread, I thought I'd use this one to add a couple fitness questions.

1) Does anyone here use rebounding/mini trampoline excercizes? I've heard that they're great for an inexpensive cardio workout, and aren't as hard on the joints as running. (and you can do it on cold, snowy days)

2) Because I have a small frame, I worry that if I work out too much I'll waste away. Is there something healthy that puts on weight? I'm eyeing protein shakes and the like, but am skeptical as to how good they are for you.


Thanks!

Kodora

[The Kai]

Trampoline's (never used one) can be really hard on the knee and hip joints