Q. just got a membership to a gym and i decided to start working out. What are some do's and not do's of working out. What basic things should i eat and do while working out. And im working out to build muscular endurance as opposed to strength to lose weight and get slimmer.
A. Everyone, at some point or another, loses motivations or lacks it, let's reminds ourselves anything is achievable.
1. Why? The one-worded question where all of this began. Whenever you lose focus or motivation, always bring yourself back to the very first time you asked this. Whatever reason you have, is great enough for you to keep going. Don't forget that.
2. You feel you're setting yourself up for failure. You're wrong. You've tried multiple diets which have had short term effects, but in the long run you've only ended up back at square one. This time is different, tell yourself that. Let your past mistakes be nothing but learning guidelines, everytime you try something different you're finding out something new about yourself, don't be put off from previous failure - welcome it then destroy it.
3. Stop focusing so much on the negatives. Bring out the positives and be proud of every achievement made, whether it be big or small the fact of the matter is everything you do affects your goal, so staying awake from the cheesecake, or dragging yourself to go for a run - it all pays off in the end.
4. There's going to be times when you feel progress is going nowhere, that you're eating foods you hate and exercising for long periods of time; and for what? I'm sure this question has ran through many peoples' minds, whether its because they're diet is off or they're stuck at a plateau, it doesn't matter - don't give up! Just because your hitting a hard point doesn't mean you can't soar through it, sit back, evaluate, change. It might take someone 3 months to achieve they're ideal body whilst it might take someone else 3 years. If it's in your heart then it's worth it.
5. Compare yourself against yourself, and no one else. You're not working with their body, you're working on yours, whilst it's good to have an idea of how you want to look, don't go competing with the fitness instructor at your gym. Compete against the person in the mirror because that's what important.
6. Understand. This isn't going to be easy, infact by far frustrating but believe in yourself and you will go far. Set goals that are realistic, not ridiculous. Patience is a virtue, and no matter how many days you wake up feeling sluggish I can bet if you drag your ass to go for a run you'll feel a million times better and refreshed afterwards. This isn't a quick fix, this is something you should adapt into as a lifestyle.
7. You're not alone. You have a huge support group, online or at home, there are plenty of other people trying to achieve the same goals as you, going through the same problems and dealing with the same experiences. Talking to someone always helps, there's a ton of useful information out there from a lot of well respected people. Don't be afraid to ask.
8. Have fun. Look at what you're doing and enjoy it, everytime you exercise you're changing your body. If you're bored of the treadmill jump off and go on the bike, rowing machine, anything. There's endless ways to make working out fun, it doesn't always have to be as grim as some people make out.
9. There's going to be people who won't support you, who'll try to convince you to binge drink out on a friday night or share half a pizza with them and to stop being so 'boring', and yes, it's hard to resist and have enough will power to say no, sometimes its a lonely road when you feel isolated in that manner, but that's what seperates you from them. You should still have a social life and enjoy yourself, have treats here and there, but don't feel forced into anything you don't want to do.
10. Be proud of who you are and what you're doing, of these steps you're taking and sacrifices you're making to become a healthier person. Not only should you be amazed by yourself, but you should remember the people you're inspiring around you. You should think about how you're going to feel once you've achieved your goal/look, and how others are going to look at you when you have. It takes a considerable amount of will power and determination to achieve something great, and to think about when you get to post your 'before and after' photo's which in turn motivates and inspires others to push harder.
If you set your mind to it, you CAN do it!
Never give up
1. Why? The one-worded question where all of this began. Whenever you lose focus or motivation, always bring yourself back to the very first time you asked this. Whatever reason you have, is great enough for you to keep going. Don't forget that.
2. You feel you're setting yourself up for failure. You're wrong. You've tried multiple diets which have had short term effects, but in the long run you've only ended up back at square one. This time is different, tell yourself that. Let your past mistakes be nothing but learning guidelines, everytime you try something different you're finding out something new about yourself, don't be put off from previous failure - welcome it then destroy it.
3. Stop focusing so much on the negatives. Bring out the positives and be proud of every achievement made, whether it be big or small the fact of the matter is everything you do affects your goal, so staying awake from the cheesecake, or dragging yourself to go for a run - it all pays off in the end.
4. There's going to be times when you feel progress is going nowhere, that you're eating foods you hate and exercising for long periods of time; and for what? I'm sure this question has ran through many peoples' minds, whether its because they're diet is off or they're stuck at a plateau, it doesn't matter - don't give up! Just because your hitting a hard point doesn't mean you can't soar through it, sit back, evaluate, change. It might take someone 3 months to achieve they're ideal body whilst it might take someone else 3 years. If it's in your heart then it's worth it.
5. Compare yourself against yourself, and no one else. You're not working with their body, you're working on yours, whilst it's good to have an idea of how you want to look, don't go competing with the fitness instructor at your gym. Compete against the person in the mirror because that's what important.
6. Understand. This isn't going to be easy, infact by far frustrating but believe in yourself and you will go far. Set goals that are realistic, not ridiculous. Patience is a virtue, and no matter how many days you wake up feeling sluggish I can bet if you drag your ass to go for a run you'll feel a million times better and refreshed afterwards. This isn't a quick fix, this is something you should adapt into as a lifestyle.
7. You're not alone. You have a huge support group, online or at home, there are plenty of other people trying to achieve the same goals as you, going through the same problems and dealing with the same experiences. Talking to someone always helps, there's a ton of useful information out there from a lot of well respected people. Don't be afraid to ask.
8. Have fun. Look at what you're doing and enjoy it, everytime you exercise you're changing your body. If you're bored of the treadmill jump off and go on the bike, rowing machine, anything. There's endless ways to make working out fun, it doesn't always have to be as grim as some people make out.
9. There's going to be people who won't support you, who'll try to convince you to binge drink out on a friday night or share half a pizza with them and to stop being so 'boring', and yes, it's hard to resist and have enough will power to say no, sometimes its a lonely road when you feel isolated in that manner, but that's what seperates you from them. You should still have a social life and enjoy yourself, have treats here and there, but don't feel forced into anything you don't want to do.
10. Be proud of who you are and what you're doing, of these steps you're taking and sacrifices you're making to become a healthier person. Not only should you be amazed by yourself, but you should remember the people you're inspiring around you. You should think about how you're going to feel once you've achieved your goal/look, and how others are going to look at you when you have. It takes a considerable amount of will power and determination to achieve something great, and to think about when you get to post your 'before and after' photo's which in turn motivates and inspires others to push harder.
If you set your mind to it, you CAN do it!
Never give up
How many calories should i eat each day and how much walking steps?
Q. I am 5' 6'' and i weight 135 pounds so how much calories each day and how many steps if i want to lose 30 pounds in a month.
A. You weigh as much as you should. What moron and a half told you that you need to lose any weight? And what Sadist told yo that you need to lose that much. If you choose to pursue this goal, you'll likely lose a lot of health, and maybe end up at the hospital. Replace your junk foods with more natural choices. Soda with fruit juice(straight, diluted with veggie juice, or diluted with water). Replace most of your white grain products with 100% whole grain products. Replace crappy fats with extra virgin olive oil and cold pressed hempseed oil. Raw butter is good, if you can find it. Eat more vegetables. Eat whole fresh fruit, instead of candy. Drink plenty of water. Water weight is not fat, and will keep you hydrated. Muscle weighs much more than fat, and you don't want to lose that either. If you don't eat enough calories, especially if you exercise, you'll lose muscle. Your body needs about 1500 calories to function, if you were to sleep 24 hours a day. Not all calories are created equally. Lower GI carbs, from whole grains, and the sugars in fruit are much more likely to be used as energy, as opposed to being stored as fat. When you eat out, get meat filet, instead of ground meat. Eat more salads with and in between meals. You want to be healthy, for life, not just skinny for a month. You're already of a great weight, and you don't want to look unhealthy. You'll look anorexic, and will be anorexic if you lose that weight. Eat healthier and you'll reach and stay at your ideal weight. Throw away your scale, and quit counting calories. You want to eat quality calories, and enough that you feel satisfied. If you eat too little, you'll slow down your metabolism. You may be comparing your heaight to weight, to somone with a smaller frame and less muscle than yourself. And someone who likely doesn't eat enough for long-term health. Your bone structure influences your muscle mass, and both of those effect your weight significantly. You're not even close to over-weight, based on your heaight. Although there are plenty of anorexic women who are of your heaight and weigh as much as you want to. I haven't seen exactly what you look like, but it sure sounds like you're at a good weight. You might lose a few pounds, if you follow my suggestions, youll be healthier, and at your ideal weight. All that you need to do is replace crappy, unnatural foods with foods that are closer to nature. The exra fiber, that you'll get and the better quality carbs will cause for you to lose a few pounds, if you need to. If you think of this as a diet then you'll be on a diet for the rest of your life. You need to make a lifestyle change, for your health, and you'll possibly lose weight(depending on what your ideal weight is). It's obvious that you can't possibly be more than a few pounds over your ideal weight, if at all. Trust me. If you do this exteme weight loss diet, especially since you don't need to lose any weight, you'll end up yoyo-ing and screwing up your health. You may already be eating too little calories. If you increase your calories, and eat mostly good quality Calories then you'll lose a few pounds and be healthier. It's okay to cheat, here and there. Just don't binge. It's better to eat a cookie every other day, than 15 cookies at once. If you have questions, please e-mail me. We can talk on yahoo messenger. I know a lot about dieting and the psychology behind eating disorders. If you don't already have one, you're certainly on your way to having an eating disorder. This is obvious, just based on your current goal.
How many calories are you currently eating? Are you already on a diet? If so, for how long, and how much have you lost?
How many calories are you currently eating? Are you already on a diet? If so, for how long, and how much have you lost?
If I eliminate white carbs and sugary treats from my diet, how will it affect my body?
Q. Sugary treats = candy, cake, cookies, pastries
Also, will I be more likely to binge? Should I allow myself to "cheat" every now and then?
Also, will I be more likely to binge? Should I allow myself to "cheat" every now and then?
A. Carbs create cravings for more carbs. Carbs trigger binges.
U.S. government guidelines were changed 35 years ago to suggest we lower our fat intake & increase our carb intake. American society followed these recommendations & lowered their fat intake by 11%. In this same time frame obesity, diabetes, heart disease, thyroid dysfunctions are all at epidemic levels. Most of this is caused by a high carb diet. Through their direct effects on insulin & blood sugar, refined carbohydrates, starches & sugars are the dietary cause of coronary heart disease & diabetes.
There is no better way to bring the body to the state of optimal health than with Atkins low carb way of eating. Atkins doesn't cause high blood pressure, high blood sugar or high cholesterol, it cures it. It is actually dangerous to take meds that lower these levels and do Atkins at the same time because the levels will become abnormally, dangerously low.
Your body requires fats & protein, you will die without them. You will die if you eat protein without fat. You do not require carbohydrates. The body can manufacture all it needs from the protein/fat combination.
A low carbohydrate diet is a high fat diet. The protein should only be a little higher than adequate. Although it is completely possible to live on a fat/protein only diet for long term (as proven by research done in a hospital setting) it becomes boring fairly quickly. Luckily many vegetables & some fruits, nuts & seeds are low in carbs and greatly expand the diet. Most long term low carbers eat as many, if not more non starchy vegetables than vegetarians.
Glucose is the bodies preferred fuel (if you want to get technical, it actually burns alcohol most efficiently, but that doesn't make it any healthier for the body than carbs), the body can convert 100% of carbs, 58% of protein & 10% of dietary fat into glucose. The body can also be fueled by fat (dietary fat & fat cells) but only in the absence of carbs. Your brain actually prefers (* reference info) to be fueled by ketones (part of the fat burning process), only the heart requires glucose, but glucose can be easily converted from excess protein if needed or dietary fat.
IF a person eats sufficient fat & protein & minimal carbs, they can become very healthy. Free of blood sugar health problems, high blood pressure, health problems associated with high cholesterol, obesity health problems. Anything less that 9 grams of carbs per hour controls insulin and is considered low carb (up to 144 grams per day).
Simple carbohydrates trigger insulin. High insulin levels unbalance other hormones. Controlling insulin levels balances out other hormones & allows the body to function properly.
The link between saturated fats and heart health is based on faulty science. Dietary fat, whether saturated or not, is not a cause of obesity, heart disease, or any other chronic disease.
Plaque build up in the arteries is more attributable to carb consumption than dietary fats, which seems to be the conclusion of the following study. Carb consumption raises triglycerides & VLDL (bad cholesterol). Fats raise the HDL (good cholesterol). High triglyceride levels & low HDL levels are an indicator of plaque & glycation - the precursors to a heart attack & heart disease.
http://heartscanblog.blogspot.com/2009/1â¦
study from the Oxford group examining the postprandial (after-eating) effects of a low-fat vs. low-carbohydrate diet. (Roberts R et al, 2008)
Postprandial lipoproteins, you'd think, would be plentiful after ingesting a large quantity of fat, since fat must be absorbed via chylomicrons into the bloodstream. But it's carbohydrates that figure most prominently in determining the pattern and magnitude of postprandial triglycerides and lipoproteins. Much of this effect develops by way of de novo lipogenesis, the generation of new lipoproteins like VLDL after carbohydrate ingestion.
*
The brain gets its energy from ketone bodies when insufficient glucose is available. After blood glucose is lowered for 3 days, the brain gets 30% of its energy from ketone bodies. After 40 days, this goes up to 70% (during the initial stages the brain does not burn ketones, since they are an important substrate for lipid synthesis in the brain). In time the brain reduces its glucose requirements from 120g to 40g per day.
Ketones have been described as "magic" in their ability to increase metabolic efficiency, while decreasing production of free radicals, the damaging byproducts of normal metabolism. The heart and brain operate 25% more efficiently using ketones as a source of energy
http://en.wikipedia.org/wiki/Ketone
U.S. government guidelines were changed 35 years ago to suggest we lower our fat intake & increase our carb intake. American society followed these recommendations & lowered their fat intake by 11%. In this same time frame obesity, diabetes, heart disease, thyroid dysfunctions are all at epidemic levels. Most of this is caused by a high carb diet. Through their direct effects on insulin & blood sugar, refined carbohydrates, starches & sugars are the dietary cause of coronary heart disease & diabetes.
There is no better way to bring the body to the state of optimal health than with Atkins low carb way of eating. Atkins doesn't cause high blood pressure, high blood sugar or high cholesterol, it cures it. It is actually dangerous to take meds that lower these levels and do Atkins at the same time because the levels will become abnormally, dangerously low.
Your body requires fats & protein, you will die without them. You will die if you eat protein without fat. You do not require carbohydrates. The body can manufacture all it needs from the protein/fat combination.
A low carbohydrate diet is a high fat diet. The protein should only be a little higher than adequate. Although it is completely possible to live on a fat/protein only diet for long term (as proven by research done in a hospital setting) it becomes boring fairly quickly. Luckily many vegetables & some fruits, nuts & seeds are low in carbs and greatly expand the diet. Most long term low carbers eat as many, if not more non starchy vegetables than vegetarians.
Glucose is the bodies preferred fuel (if you want to get technical, it actually burns alcohol most efficiently, but that doesn't make it any healthier for the body than carbs), the body can convert 100% of carbs, 58% of protein & 10% of dietary fat into glucose. The body can also be fueled by fat (dietary fat & fat cells) but only in the absence of carbs. Your brain actually prefers (* reference info) to be fueled by ketones (part of the fat burning process), only the heart requires glucose, but glucose can be easily converted from excess protein if needed or dietary fat.
IF a person eats sufficient fat & protein & minimal carbs, they can become very healthy. Free of blood sugar health problems, high blood pressure, health problems associated with high cholesterol, obesity health problems. Anything less that 9 grams of carbs per hour controls insulin and is considered low carb (up to 144 grams per day).
Simple carbohydrates trigger insulin. High insulin levels unbalance other hormones. Controlling insulin levels balances out other hormones & allows the body to function properly.
The link between saturated fats and heart health is based on faulty science. Dietary fat, whether saturated or not, is not a cause of obesity, heart disease, or any other chronic disease.
Plaque build up in the arteries is more attributable to carb consumption than dietary fats, which seems to be the conclusion of the following study. Carb consumption raises triglycerides & VLDL (bad cholesterol). Fats raise the HDL (good cholesterol). High triglyceride levels & low HDL levels are an indicator of plaque & glycation - the precursors to a heart attack & heart disease.
http://heartscanblog.blogspot.com/2009/1â¦
study from the Oxford group examining the postprandial (after-eating) effects of a low-fat vs. low-carbohydrate diet. (Roberts R et al, 2008)
Postprandial lipoproteins, you'd think, would be plentiful after ingesting a large quantity of fat, since fat must be absorbed via chylomicrons into the bloodstream. But it's carbohydrates that figure most prominently in determining the pattern and magnitude of postprandial triglycerides and lipoproteins. Much of this effect develops by way of de novo lipogenesis, the generation of new lipoproteins like VLDL after carbohydrate ingestion.
*
The brain gets its energy from ketone bodies when insufficient glucose is available. After blood glucose is lowered for 3 days, the brain gets 30% of its energy from ketone bodies. After 40 days, this goes up to 70% (during the initial stages the brain does not burn ketones, since they are an important substrate for lipid synthesis in the brain). In time the brain reduces its glucose requirements from 120g to 40g per day.
Ketones have been described as "magic" in their ability to increase metabolic efficiency, while decreasing production of free radicals, the damaging byproducts of normal metabolism. The heart and brain operate 25% more efficiently using ketones as a source of energy
http://en.wikipedia.org/wiki/Ketone
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