Diet and Exercise Tips

[Crawler]

Fitness is good. Fitness helps things. Seven eight nine ten.

[LilWyte]

what is ur goal

[MrsKellyPierce]

I eat whatever I like. Then I dance for hours at clubs every week.

Thats about my work out regimen.

[blckhaze]

Dont worry so much about what you eat, but what its content is. Counting calories as painful as it is, its the best way to see whats coming in and what coming out.
Eating fruits like watermelon, cantaloupe, honeydew, apples, & bananas., vegetables, grilled meats like steak (yes syeak is actually good), chicken, fish, but avoid pork and lamb.
Cut down on grains (even whole grains) as they lack the proteins to be digested quickly and become fat.





I eat whatever I like. Then I dance for hours at clubs every week.

Thats about my work out regimen.



whore

[Crawler]

Fitness is good. Fitness helps things. Seven eight nine ten.

[trannybanger]

Drop the bread

[Crawler]

Fitness is good. Fitness helps things. Seven eight nine ten.

[SXFX]

Come do Yoga with me.
I eat like a pig, but thus far in about two years I've lost 4 in off my gut.

[Crawler]

I did try that for two weeks - in a 90 degree room. All the girls were supersvelte and the pushups alone were tough - but my flexibility needs to improve - you're right though - everyone was singing the praises of yoga.

[transmaven]

If you want to get strong, do full squats, ass-to-grass. Most important exercise. Recruits and shreds more muscle fibers than anything else. But you must go to the bottom. Don't believe bullshit about hurting knees. That comes from guys scared that they'll have to strip too many plates off the bar. ;)

Deadlifts. Again, go deep. Master strict form. 2nd key exercise.

Do weighted pullups (palms facing away); weighted dips; cleans; standing presses, etc. Old school, free weights. Machines lead to injury as they rob small stabilizer muscles of function.

Go to elitefitness and buy a pair of *blast straps.* You will learn about the pain of moving your own bodyweight.

Aerobic: google "Tabata intervals." Do these on a rowing machine. If you make the requisite, intense effort, you will be in *terrifying* aerobic shape in 6 months. With no shin-splints, hairline fractures, and patella problems that come from nasty running. ;)

Weight loss. *Half-portion.* Studies and observations of cafeterias and food-courts have shown that people typically serve themselves almost *exactly the same amount of food by weight* day after day after day. Same holds at home, per plate.

Therefore. Don't change what you eat. Eat whatever you want, 3x a day. Serve yourself as usual. Then remove roughly half the food from your plate. Set it aside for another meal; give it to someone who needs it; make your dog very f'ing happy; or, worse comes to worst, toss it.

Half-portion for 6 months and you will lose weight like crazy.

Anything else? ;)

[Crawler]

Fitness is good. Fitness helps things. Seven eight nine ten.

[Cuchulain]

Crawler, you still haven't told us your goals, body type, age, current fitness level or if you have any injuries you have to work around.

If you want to gain muscle, an hour and a half of aerobic work six days a week is way too much. It's great for your heart, lungs and general endurance. You may even live to be 100, but you'll never lift the back end of a car off the ground, hehe.

Weights are the key to building size. If you don't have much lifting experience, a basic program with free weights is the way to go. Bench presses, squats, deadlifts, bent rowing and power cleans, along with chins, dips and crunches are tops for size and strength. Don't overdue it. One or two heavy sets of each, two or three times a week are all you need. Warm up thoroughly first and do a warm up set before each exercise. Use good form, don't jerk or bounce the weights around. I got my first 110lb barbell set 38 years ago, when I was 12 and I've been an addict ever since. I know about injuries. I'd also suggest you avoid overhead presses, but some people feel differently. Anything more than 30-45 minutes of aerobics two or three times/week will slow muscle growth for most people. I like skipping rope for conditioning. Best of luck.

[transmaven]

More information for crawler and anyone else interested.

Cuchulain makes good points. Let me emphasize what's implicit in his post: DO NOT OVERTRAIN. Other than getting one's ass to the gym regularly and working hard on full-range of motion free weight exercises, there is no more important advice than: DO NOT OVERTRAIN! ;)

I've been at the same gym for over 7 years. I've seen a lot of the same guys (and women) wasting time and getting weaker/sicker/injured b/c they are gym rats, constantly there, perpetually overtrained, and doing themselves harm. It's terrible to see. Luckily I've gotten to most of them at this point.

There is no need to do hours on these worthless f'ing aerobic machines. It drives me nuts to see it! esp. girls ruining their soft bodies and becoming addicted to these shallow aerobic highs. IMO, women should fuck, dance, walk everywhere just shaking their ass, and maybe do a little yoga. That's a great regimen.

Guys need to lift hard. Again, have someone who knows how teach you how to do squats, deadlifts, clean and jerks, weighted pullups and dips, weighted crunches, overhead presses if your shoulders are strong, etc.

But this hard lifting requires rest. Rest, sleep and food. Workout with weights 3x a week, tops. I squat -- nothing else -- one day a week, and do all my other lifts on 2 other days. That's all you need -- but you have to kick your own ass, and get into that self-asskicking.

If you work really hard on the squat and deadlift, learning how to go heavy and deep with proper form, and you sleep on this work, you may be one of the very lucky guys who starts to excrete more endogenous human growth hormone. And that's a very, very good thing. There's no need for needles if you train like you mean it.--

[Crawler]

Fitness is good. Fitness helps things. Seven eight nine ten.

[melissacarter]

Stop it with all the new-age nonsense. It's really simple and old as dirt:

* diet
* sleep
* exercise
* tranquility

Learn to stop eating at night, go to bed hungry.

Laugh in the face of hunger.

When you run, and feel you need to stop, keep going.

Desire to be the hottest bitch on the planet and if you come up short as #3 or 4 you still did pretty good.

Find something like meditation, something where you can find peace within. Without that, your body will never asimiulate all the training and nutrients correcty. Same goes for sleep.

[MerriCait]

dont eat at night + cut out alcohol.

i digest food pretty quickly. but having a mad drinking nite every weekend kinda keeps me from having a perfect body. always lays in store lol.

[Crawler]

The meditation I haven't mastered - always stressed at work - and with upstairs neighbors that are cloven devils on the hardwood floors. As for drinking, rarely do and never eat at night. But those are good tips as well. Keep them coming! It's unbelievable how good information everyone has and has been kind enough to share.

[transmaven]

Crawler --

Key question as follow-up: how do you motivate? Kick your own ass? Seriously - or is it just a "you and the mountain" thing?

That's a good question. A tough question, too. Let me think about it...

(Because, really, it's *the* question.) :?

[Fox]

I just do a little exercise routine twice daily since I don't have a gym membership. That consists of stretches, push-ups, sit-ups, and dumbbell curls (8 lbs is all I have).

Take no longer than 15-20 minutes. That's about it. For now.

[melissacarter]

The meditation I haven't mastered - always stressed at work - and with upstairs neighbors that are cloven devils on the hardwood floors. As for drinking, rarely do and never eat at night. But those are good tips as well. Keep them coming! It's unbelievable how good information everyone has and has been kind enough to share.

you miss the point. Meditation is not in your house its in your head. I run for 45 minutes to an hour four days a week. After my run I walk and then sit by the river for a good half hour. That's an hour and a half in the fresh air and sun. That whole experience from the stretching out to the sitting on the bench is all meditation.

But fitness is different for men and women. I still say the best advice for a woman is:

Laugh in the face of hunger.

[Crawler]

Fitness is good. Fitness helps things. Seven eight nine ten.

[goldensamba]

We have some incredibly fit and delicious bodies on HA. Although some, likely the minority, are born with Genes of Perfection, many aquire their lusciousness through smart diets and effective exercise regimens.

Would anyone like to share? I'm currently back in the gym 6 days a week, with 1.5 hours of cardio and 30 of lifting but things are moving slowly. My diet is not bad (fruit, oatmeal, shakes at gym, triple espressos with milk, chicken, rice, soup) and certainly no junk food EVER but life is short - I've got to get this going faster.

Girls? Guys?

A few tips.

Start your workouts first thing in the morning before breakfast. They are more effective at that time.

Up your weight lifting. You need to add more to your weight lifting to get faster gains. Although cardio is good, muscle is what burns fat. If you have more muscle you burn more fat throughout the day when you are not working out.

Lower your carb intake. Stay away from processed carbs like pasta, etc.

The type of lifting you are doing could help as well but since you didn't leave much detail on that I just gave you a few general things. If you are up for a real challenge try Crossfit. I am about to become a certified crossfit trainer and it's one of the most difficult but effective plans I have ever done. Check it out at http://www.crossfit.com/

[Crawler]

Fitness is good. Fitness helps things. Seven eight nine ten.

[melissacarter]

You live in a beautiful and serene area, Melissa - down by New Hope - I LOVE that area and the tow paths and quiet streets are wonderful - I bet there forests too - I used to hike here nearby in a State Park so I know exactly that peace you're talking about -- very cool and beautiful

-- Go Obama!

Yes, this area fosters a healthy and fitness-minded life. It's great to wake up and go down to the river for a run or go rent a horse for the day and go riding. And this coming from a Brooklyn girl.

[SF_Julie]

Hi there!
I have been dieting all my adult life. I know what really works. It is all about SMALL PORTIONS! and a good mix of fruit, meats and dieting supplements. The best part is that your body get used to eat small portions, to deal with!

My sister is a dancer, so I always saw how small her plates were while growing up... So I followed suit when I became this fabulous... I have lost 30 lbs... and when you are in hormones... the first part to slim down is the love handles... This is an example of what I eat in a regular basis

Breakfast - Love slim fast strawberry shake

Snack - apple or bannana

Lunch - subway, no mayo or cheese on wheat

or

- Salad, no chease or bacon, dressing on the side, get just a bit dresser in the fork, and then get some salad... That way u add just enough flavor each time you eat... never finish not even 5% of dressing server

or

-One taco, no cheese, one tortilla

or

Anything YOU want! just ask for box as soon as you get your food, and PUT 1/2 aside! Never finish those big plates...

I guess you got my idea... trust me, SMALL PORTIONS change your life, and no pain!

[Crawler]

Fitness is good. Fitness helps things. Seven eight nine ten.

[transmaven]

Regarding motivation.

Working out, esp. weight lifting, must be an end-in-itself. You have to put all thoughts of self-improvement out of your mind, and dive into it as if it was a desperate vice. ;)

Learn to love the *smell* of the iron. Relish the groans that are torn from you. Watch Arnold in Pumping Iron: "I'm coming all the time."

Most people hate exercise and that's why they never get anything from it. They are too dull-witted to look around a gym and see what's there: an invitation to work hard and enjoy what the body can do.

Note on eating. Don't eat too little and don't eat boringly. Eating is one of the basic and most reliable pleasures.

People that fanatically restrict eating, hoping to be beautiful, turn ugly with the weight of their denial.

I hope these comments are useful.--

[Crawler]

Fitness is good. Fitness helps things. Seven eight nine ten.

[Crawler]

Fitness is good. Fitness helps things. Seven eight nine ten.

[tsmandy]

Come do Yoga with me.
I eat like a pig, but thus far in about two years I've lost 4 in off my gut.

I'd do yoga with you.

I do yoga and hike (weather permitting) between 10-20 miles a week in the mountains.

I'm going to make a yoga porn soon, with 3 other girls and me. Hold that position and breathe..........relax your anus.....

[Crawler]

Fitness is good. Fitness helps things. Seven eight nine ten.

[celticgrafix]

check out menshealthmag, tnt book is the best if ur looking for the best put come, got any ?'s ask

[Solitary Brother]

My exercise tip is to run and try to eat better.
Eat more fruit during the day and eat plenty of whole grains and fish.
Time to go run.

[tsmandy]

A celebrity friend once told me one of best places to hike in Oregon was Cougar Springs - called it 'good for the soul'

It is exactly that. I don't remember cougar springs, so I probably haven't been there. But the places I go hiking seem to magically erase all my stress and anxiety.