Exercise Help - Page 2

I wouldn't say so. They are exactly what they show in the infomercials. If you change your eating habits and workout according to the schedule they give you, then you will see results.

Yes, exercising regularly would just cut it for you. But as you may already know, eating habits plays a huge role in everyone's diet. Needless to say, you can work out/run as much as you want, but if you tend to keep the same eating habit -- there will be no result whatsoever. Stay away from eating anything that contains a lot of saturated fat.

Here is an ideal of a diets routine:

Morning:

1 serving of raw oatmeal
1 orange
2 slices of whole-wheat bread with 1 slice of fat-free cheese
1 glass of fat-free milk

About 2 hours later:

1 apple
1 serving of peanuts

Afternoon:

2 slices of whole-wheat bread with 1 slice of fat-free cheese
1 serving of peanuts

Later in the afternoon:

1 orange
1 serving of Whey Protein ( You can buy protein shakes in your local GNC or CVS)

Around 5:00PM:

1 serving of split peas
1 serving of almonds

Around 7:00PM:

1 serving of tuna
1 serving of almonds

Around 9:00PM:

1 serving of other types of canned fish (salmon, mackerel, eel, etc.)

Around 11:00PM:

4 hard-boiled eggs (1 whole and the other 3 are just egg whites)

Right before bed:

1 serving of fat-free cottage cheese

Throughout the day:

Lots and lots of water!

As you can see, instead of eating one-three huge meal per day, you can breakdown your meals for every 2-3 hours by eating something that provides more protein and less fat. FYI, cottage cheese will help you release some of the fat in your body... give it a try, it may not be the most pleasantly food you ever taste, but if it helps, why not?

Read all that ^^^^^^^^^^^^^^^^^^^^^^^^^^^^

Forget about coke and other sodas. No alcohol. And no eating after 6pm-7pm.

If you like to run, then you're a lucky f...guy (I hate it). Just run 3-4 times/week. No more white bread and tortillas.

And that's about it.

Oh, and like he ^^^^^ said. Divide your intake to 5-6 meals daily.

thanks for the meal plan!
the only bad thing i eat is white bread and tortillas, i dont have any vices such as alcohol since I am LDS.


but thanks again!

where can i download Insanity =)

..... cartmans voice: God damn it you guys...

You don't have to go to a gym.
Cardio is the most important thing, when you do it make sure that you can keep your heart rate stays at 100-170 beats per minute area, measure it right when you are done with the cardio. The way to measure your heart rate is to use your thump and press on the left side of your wrist, left hand, facing you. Don't do the neck to measure your pulse, people do that a lot and its a mistake it gives you more beats per second and you think you got a good workout when you actually didn't do much. so measure it for 15 second and multiply what you got by 4. I assume you are around 20 years old so 100-170 BPS is good, if you get it up 200 BPS then you got a great cardio workout but don't push it, you will get tired before you get started and only get some sh$^%y workout.

Here is the workout plan, do it early in the morning if possible since you burn nothing but fat, you can do it at any time of day but the best time is in the morning.

Mon, Wed, and Fri:
Push-ups, 3 sets as many as you can with 60 seconds in between each set

Back: 3 sets of overhand pullups (pull-ups), as many reps as you can do with 60s between sets.

Legs: 3 sets of lunges, 6-12 reps per set with 60s between sets, use 10 pound weights, if you don't have weights then double the reps till you legs hurt.

Abs: Two sets of crunches, as many as you can do with 60s rest between sets, make sure they are CRUNCHES not sit ups, huge different which people seem to not understand what does what.

Cardio: 20 mins. run, if you don't feel like running you can get a rope and do rope-jumping in your home, don't have rope don't worry just jump.

Tues, Thurs, Sat, and Sun:
Cardio, 30 mins, if you do it up to 40mins great if not don't push it.


Now, don't do weights at all, seriously, DON'T, I cannot emphasize that more. I really don't know why anyone would be stupid enough to do them when they have never used them before, if you are under 18-19 you shouldn't, it will stunt your growth.

Protein shakes, if you buy some make sure to put only 26g of protein, the majority say 2 scoops for 52g, don't, one scoop only and that is after you are done doing weights, after that start cardio right away. On the days that you only do cardio take it before you start it.
Protein shake Recipe: One scoop of protein powder, I use half a cup of skim milk but it will taste gross as hell if you aren't use to the taste, so one full cup if you want better taste, and one banana. Optional chocolate powder, it really does taste bad depending on the brand, the better the protein the grosser the taste.

Pills, don't use ******* pills, don't be a lazy ****, the only reason to use pills is if you are a huge bodybuilder and have trouble maintaining the body fat down, other than that they are really really reeaaaallllyyyyy Dangerous .

Creatine, your own body makes it no need to buy any pills or powder, it can really ****up your liver later on, don't be a ***** and take the pain. Also make sure that the protein powder you buy does not have at all Creatine, some of them are mixed into it, make sure it does not have it.

Now, diets. It's 6 meals, not 5! it is 6 f******ng meals. Start eating the moment you get up. its 3 hours in between meals, drink one glass of water every hour till you go to sleep, DONT CHUG THE WATER!!!!! it will make you piss the whole thing out and it will useless, drink it slowly or keep a water bottle that you can refill every hour.

1st meal, it can be any type of oatmeal or whole grain cereal, one cup of skim milk.

2nd meal, get a whole grain/wheat slice of bread, top it with peanut butter and banana slices or a whole banana if you are still hungry.

3rd meal, 2/3 cup (95g) mixed vegetables, whole grain tortilla, 1/2 cup (130g) nonfat refried beans.

4th meal, 2/3 cup (95g) frozen mixed veggies, 1 cup (260g) kidney beans.

5th meal, a banana and smear it with peanut butter.

Emergency meals: These meals are only when you didn't prepare anything, or you are busy doing something and forgot. they don't taste great but its your fault so deal with it. carry them in your car or in your backpack whatever just have them close by.

Meal 1, 3/4 can of chili, cold. yep, cold.

meal 2, 1/2 cup of oat and one scoop of whey protein. I carry it in a small container, I mix it with water and just chug away because of reason you will know later on.

The time you eat them does not matter, we all get up at different times, so yeah. Be consistent though, if you start to eat at 6, keep eating at 6 from then on, and then eat 3 hours later and so on.

If you don't get what I am trying to say, be a vegetarian, if you haven't notice none of these meals have meat. Don't think about this as a diet, think about it as the rest of your life or till you stop caring about being lean, this is not just to lose weight, this is what you will have to do to keep the body fat down and stay healthy.

Don't do weights, at-least not till your muscles get supple and that can take a few months. after that if you want to start getting muscle mass send me and email so I can give you the best workout for you, everyone is different so don't go online trying to find a certain persons bodybuilding workout because it doesn't work like that, we are all different and require different stuff.

Always remember to stretch, early in the morning, before and after working out, and before bed time.

Keep in mind that you might not be one of the people that can be lean, it might just be in your genes. It is all in the genes.

Good luck, man.
It seems tedious but you get use to it in time.

Thanks for taking the time to write this out for us. If you don't mind, I am going to print this and get to it once finals are over with. Very useful information and advice. Thank you.

First of all, weight lifting DOES NOT stunt your growth. This is a common misconception that should be dispelled. The American Academy of Pediatrics states according to recent studies, "strength training programs do not seem to adversely affect linear growth and do not seem to have any long-term detrimental effect on cardiovascular health" (http://aappolicy.aappublications.org...ics;107/6/1470).

If you are 12 or 13, then I agree, you don't need to lift heavy weights. Because muscles are not fully developed by then, push ups and pull ups will be enough to develop strength. If you are 18 or 19, however, your body is already mature and is ready for heavier weights. Athletes start weight training in freshman year of high school. Obviously, NBA and NFL players aren't exactly short.

Now, I agree that weight lifting is not for everyone; it depends on your goals. If you want to get bigger, you need to go to a gym and lift heavier weights with lower repetitions. This works out your fast twitch muscles, which encourages strength and size. This is known as bulking. If you want to get leaner, you need to work out with lighter weights (or body weight exercises) with higher repetitions. This works out your slow twitch muscles, which encourages definition and endurance. This is known as cutting. Weight lifters usually go through both phases. Bulking and cutting each serve their own purpose and are equally important.

I don't recommend eating chili as part of a person's daily diet. Unless homemade, those canned chilis contain way too much sodium and fat. Eat some tuna, instead.

You're right sir . I guess i'm a bit out of dated with that, I remember in high school I was told to use our own body weight to work out, because of that whole deal. Thank you for correcting me.

Now even if they are in the late teens they still shouldn't do weights right away, the muscles have to get use to working out before they can even do weights or they could seriously hurt themselves. Using your own body weight to start is the best thing, less risk of getting hurt and perfect to stay lean.

I don't recommend eating chili either, thats why I said emergency food, it has good amount of protein, fiber and it's in a can, they can carry it out around in the car or backpack and eat it if they didn't get anything to eat, the whole point is to get the protein in so that the workout that they did does not go to waste.