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I'm a trained Fitness Instructor, any questions on exercise or simple nutrition? :)

5-8lbs is an easily achievable target- you should (with some dedication) manage that in a month of solid eating. Good luck :)
 
Hey everyone, I'm back on the thread.

I haven't been around for a while but to tell you the truth, I was a bit tired of people flaming my responses. I intended as a thread where people could get free information that you would normally have to pay for at a gym etc.

But anyway, I've finished the first semester of health and sports science so I have a bit more information more to the health side of things rather than exercise specific info.
 
6 meals a day+. Your bodyweight (lbs->gs) in protien (at least). Some simple carbs (like sugar) post-workout with a whey shake. Last meal of the day should be mainly protien. Anything else u need?
 
Alrighty then - my background and a few questions. I'm age 35 and sitting at 5'9 with ~225lbs. A realistic target for me is 180lbs (below 170 would be an obtainable dream, but still a dream). I've had VERY high cholesterol but thru medication, exercise, and diet change, I've gotten it back in line and hope to drop the medication soon. I've got fairly strong will and can control my eating pretty well most of the time.

1) I'm trying to change to small meals/snacks throughout the day rather than a large meal. In doing this, my breakfast, lunch, and snacks are primarily fruits and granola bars. What can I do to improve on that menu which helps the cholesterol AND nourish the body (I'm thinking the pre-fab granola bars may not be my best choice)? Btw, I hate tuna fish and yogurts, but can force them into my diet if I have to. I am confident my diet can be whatever amounts of whatever foods I decide is best, and I can control myself in this regard - I'm just not sure what diet plan to pursue (not South Beach or Adkins, but "diet" as in sensible eating pattern).

2) I've heard exercising in the morning is better, but most of the credit goes to a) waking you up for the day, b) kickstarting the metabolism for the day, and c) you can't say you're too tired or run out of time like you might say in the evening. Is there really much difference between morning or evening workouts?

3) I'm mainly interested in exercising to lose weight, and I've been running but looking to add cycling into my regimen (I don't have a weight system, and probably won't for several more months). I'm aiming to focus on target heart ranges, but I've seen where they list 50-70% of MaxHeartRate is for fat burning and 60-80% MHR is for aerobic exercise. I'm comfortable running at the 70-85% range now (took a few weeks) but would it be more effective for fat burning to stay slower at the 60-70% range? I know going for longer time is better for me overall, but I'd rather be going at a quick, comfortable speed than at a slower one. From experience, I can go about 40 min at my prefered higher pace, but I can go 55-75 min at the slower pace. Part of my issue is trying to limit my workouts to an hour. Do I bite the bullet and run slower for longer, or am I still getting the same effect (assuming same calories burned) by moving up from the fat-burn zone to the aerobic zone?

4) In adjusting my workout schedule, I right now would run 30-45 min in the mornings M-F, then go for a distance run over the weekend (creating a day of rest and a day of beyond-normal exertion). Would it be alright to maintain this, and add in an evening activity (the bike ride, a weight workout, etc) for M-F or would I be pushing myself too much? Would it be alright to keep the morning runs and also have an evening run mixed in with the biking or weights (not all at once, just something different each evening, but a steady morning routine of running)?
 
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Cyrus said:
Thanks for that, and nothing else is needed :)

Except for what an ideal protein meal would contain (Red meat?)
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The best protein source is both lean and complete (such as those from meat and whey protein). Nuts are good too, since the fats they contain are essential.
 
TheLoveBandit said:
Alrighty then - my background and a few questions. I'm age 35 and sitting at 5'9 with ~225lbs. A realistic target for me is 180lbs (below 170 would be an obtainable dream, but still a dream). I've had VERY high cholesterol but thru medication, exercise, and diet change, I've gotten it back in line and hope to drop the medication soon. I've got fairly strong will and can control my eating pretty well most of the time.

1) I'm trying to change to small meals/snacks throughout the day rather than a large meal. In doing this, my breakfast, lunch, and snacks are primarily fruits and granola bars. What can I do to improve on that menu which helps the cholesterol AND nourish the body (I'm thinking the pre-fab granola bars may not be my best choice)? Btw, I hate tuna fish and yogurts, but can force them into my diet if I have to. I am confident my diet can be whatever amounts of whatever foods I decide is best, and I can control myself in this regard - I'm just not sure what diet plan to pursue (not South Beach or Adkins, but "diet" as in sensible eating pattern).


Well its definetly important that you get some form of protien and some form of essential oils into your system. Consider taking some cod liver oil capsuals and start to use olive oil (in moderation of course) in your diet. Maybe try some egg-white omlettes...


2) I've heard exercising in the morning is better, but most of the credit goes to a) waking you up for the day, b) kickstarting the metabolism for the day, and c) you can't say you're too tired or run out of time like you might say in the evening. Is there really much difference between morning or evening workouts?


Not really. You should definetly try to have some lite-breakfast beforehand. The metabolism reacts quicker if it has something to begin with to burn through. Otherwise it thinks its starving and will try and conserve as much mass as possible. I would try for a morning aerobic activity and a light weight routine at home. You dont need them very heavy- I picked up my first set for like $25...



3) I'm mainly interested in exercising to lose weight, and I've been running but looking to add cycling into my regimen (I don't have a weight system, and probably won't for several more months). I'm aiming to focus on target heart ranges, but I've seen where they list 50-70% of MaxHeartRate is for fat burning and 60-80% MHR is for aerobic exercise. I'm comfortable running at the 70-85% range now (took a few weeks) but would it be more effective for fat burning to stay slower at the 60-70% range? I know going for longer time is better for me overall, but I'd rather be going at a quick, comfortable speed than at a slower one. From experience, I can go about 40 min at my prefered higher pace, but I can go 55-75 min at the slower pace. Part of my issue is trying to limit my workouts to an hour. Do I bite the bullet and run slower for longer, or am I still getting the same effect (assuming same calories burned) by moving up from the fat-burn zone to the aerobic zone?


Try and keep going at your faster rate. Do some stretches if you cant make the full hour. I find a good hour of fairly high exersion running enough to burn calories.


4) In adjusting my workout schedule, I right now would run 30-45 min in the mornings M-F, then go for a distance run over the weekend (creating a day of rest and a day of beyond-normal exertion). Would it be alright to maintain this, and add in an evening activity (the bike ride, a weight workout, etc) for M-F or would I be pushing myself too much? Would it be alright to keep the morning runs and also have an evening run mixed in with the biking or weights (not all at once, just something different each evening, but a steady morning routine of running)?

I would only do 5-days a week morning/evening at my most deadicated but if you can manage to push yourself to do more then thats great. But make sure you listen to your body- it knows when your working it too hard. I would prefer running over biking. Morning runs- evening lifts. :D
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Oh and I aint no "trained fitness instructor" ;)
 
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Cyrus said:
what excercises aside from push ups would be good for the chest muscles?
more towards shaping the pecs, perhaps? :]
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For pecs you can do incline dumbbell presses, Decline dumbbell press,Dips and Cable Crossovers
 
Im doing 40kg free standing squats
6 sets off 10 maybe 2 times a week...I have actually reach my max! I can go to 50kg but seem to struggle a little bit but once am doing it can get it done....My question is how do I slowly increase my capacity for squats just using free standing bars? also is it save to do the 50kg even though there is slight strain...?
 
So just add a teaspoon of normal sugar to my PWO shake?

Also is doing 4 sets for each muscle over doing it?
(3x6)x4 etc.
 
Charlie Brown said:
Im doing 40kg free standing squats
6 sets off 10 maybe 2 times a week...I have actually reach my max! I can go to 50kg but seem to struggle a little bit but once am doing it can get it done....My question is how do I slowly increase my capacity for squats just using free standing bars? also is it save to do the 50kg even though there is slight strain...?
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You working in a cage? Do you not have 1.25kg and 2.5 kg weights that you can add to the end of your bar?
 
This thread just got me interested in reading BL again :)

Anyway, I'm a 23 year old male around 193cm, 75-76kg and I'm currently trying to train for a full marathon early next year.

My regime currently consists of:

2-3 x 2.25km swim per week
3 x 10-15km run per week (going to start pushing 20km next week)

I've taken a lot of notice of the resistance excercises mentioned in this thread and I think I'm going to start throwing those in as well for muscle strength in my upper body (and for also a bit of tone, albeit I should probably start weight training soon as well).

I'm also very interested in an explanation of a few things, though:

Starvation mode - I hear this mentioned a lot and my ex-girlfriend also made mention that this particually bad, can someone give me a quick overview?

Variation - Is there enough variation in my excercise routine? I tend w/running to do one day enduance, then swim the following day, then the next day push for speed, then swim next day, then interval train for running, always varying. And I try and mixup the course I do, ie. throw in a course w/some down/up hill training and also train on the flat.

My goal is to increase my VO^2 Max and overall cardio fitness, I'm also interested in muscle strength but less worried about muscle tone (it would be nice, but fitness overall is more important to me).

The intensity of excercise is fairly important too and I'm trying to put in a few high intensity workouts a week so I can get my fast twitch muscle fibres going, is this the right attitude to take for overall endurance fitness?

Diet is also something I've been fairly strict about, but I feel like I'm perhaps eating too many carbohydrates w/sides of rice, noodles or pasta being part of a lot of my evening meals (and often lunches, as I take left overs from the day prior to work). I eat very lean foods and eat as many fresh vegetables, fruit, yohgurt, nuts and dried fruit as possible during the day. Carbohydrates have been mentioned as 'not so high concern' in this thread, but I'm wondering at what level 'carbohydrate overdose' is considered a problem?

Russ.
 
ruski said:


I've taken a lot of notice of the resistance excercises mentioned in this thread and I think I'm going to start throwing those in as well for muscle strength in my upper body (and for also a bit of tone, albeit I should probably start weight training soon as well).

I'm also very interested in an explanation of a few things, though:

Starvation mode - I hear this mentioned a lot and my ex-girlfriend also made mention that this particually bad, can someone give me a quick overview?

My goal is to increase my VO^2 Max and overall cardio fitness, I'm also interested in muscle strength but less worried about muscle tone (it would be nice, but fitness overall is more important to me).


Diet is also something I've been fairly strict about, but I feel like I'm perhaps eating too many carbohydrates w/sides of rice, noodles or pasta being part of a lot of my evening meals (and often lunches, as I take left overs from the day prior to work). I eat very lean foods and eat as many fresh vegetables, fruit, yohgurt, nuts and dried fruit as possible during the day. Carbohydrates have been mentioned as 'not so high concern' in this thread, but I'm wondering at what level 'carbohydrate overdose' is considered a problem?

Russ.
Click to expand...

I'm not a professional but here is my take on a few of your questions. One thing I've read is that the ideal body for a marathon runner is very lean and it's imposssible to put on a lot of muscle if you are serious about the sport. That's just a thought though, not really here nor there. Another random thing I read is that improving upper body strength is good for runners because your arm movement propells you forward. To increase strength rather than add size go for low reps high weight, like 3-5 reps per set.

Starvation mode begins to occur after not not eating for more than 4 hours. It gets worse as time progresses. It slows down your metabolism, and the next time you eat your body is more likely to store the food as fat. Going a long time without eating also causes a relatively large amount of muscle loss, which is why starving yourself to lose weight is very counter productive.

For somebody not trying to lose weight, a good macro nutrientratio is about 50/30/20 (carbs/protein/fat). As an endurance athlete, you may need to increase the percentage of carbs. As for what carbs to eat, look up "glycemic index" and "good carbs" on google for a wealth of info.
 
I'm not a professional but here is my take on a few of your questions. One thing I've read is that the ideal body for a marathon runner is very lean and it's imposssible to put on a lot of muscle if you are serious about the sport. That's just a thought though, not really here nor there. Another random thing I read is that improving upper body strength is good for runners because your arm movement propells you forward. To increase strength rather than add size go for low reps high weight, like 3-5 reps per set.
Click to expand...

Overall my body fat percentage can't be very high, but I'm sure I could do with losing a bit of extra fat and increase my lean muscle mass which will come from the length, duration and reptition of the excercise I intend to continue doing anyway (I imagine I'd have to eat a LOT to ensure that I didn't lose any weight, which isnt really my goal anyway). And you are correct, marathon and ultra marathon runners have one of the lowest body fat percentages out of any atheletes.

I haven't been fit, well, ever. So the fact that I'm now putting my body through the rigors of training is taking some getting used to.

I'm going to see how my body responds to the sort of training required for a full marathon and see if it I actually want to continue with it or stick with middle distance running. I do want to run at least one (if not more) marathons in competition, hopefully competing in the Asics Melbourne Marathon in October (just doing the half marathon event). In anycase, I've got a few books to read on marathon running, biochemistry of muscle function and nutrition so perhaps I'll be adding to this thread again sooner rather than later.
 
Hey all, great thread! I just have a quick question.

I exercise (lift weights) and jog to keep in shape. My question is; what and when should I eat before doing these activities? I know I should eat proteins after lifting weights but I have no clue as to what or when I should eat eat in order to make my weight lifting and joggin more efficient or just to have more energy when doing it.
 
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