Best way to get in shape?

[HockeyPuck]

I work out at WHC and my trainer got me on this program, which I'm pretty sure anybody could do without the trainer.

You've got to be pretty disciplined and determined to make it work.

I've never been a big guy, but I had the pot belly going and my face was very round compared to before I got married.

So basically, we cut my calorie intake to 1500/day and workout out regularly with high intensity circuit training for 3-4 times a week, 1 hour at a time. I did this for 2 months.

You always feel hungry, but my trainer had me eating 5 meals a day (to up my metabolism).

First week I immediately dropped 5 pounds - I think my body was shocked cuz I wasn't eating as much.

In all, I dropped 15 pounds and my body fat index when down from 16% to 10%. Down side was that I spent money on a trainer, and now I have to spend more money to buy clothes that fit. None of my pants fit anymore.

As Jobo said, diet is important! I didn't realize this until I got serious about it.

If you want, just PM me and I could send you the calorie counter spreadsheet that I used.

[GreenTeaFrapp]

You don't need a spreadsheet. Just use fitday.com for counting calories.

[alltherage]

I also wonder if I should try protein shakes? I tend to eat lots at night too... I guess I really need to stop that now. I really have some truly awful eating/lifestyle habits.

[Muta]

I just turned 26 in May (geezus time flies by quick) and have found that my metabolism has INCREASED since when I was 18.

This sucks, since I'm an ectomorph and have found that in order to build muscle, I need to be constantly eating... and eating... and eating. It hurts the wallet signifiacntly.

I found that excercise, in general, is great no matter what you do... as long as you're doing it. I tried the P90x, but found it hard to stick to - especially the nutrition program. That and I didn't have a chin-up bar available. I now do a muscle-building program I found on the net, and it's okay - but the key is nutrition and sleeping. That, and switching up routines every so often so that you 'shock' your body into new activities. This prevents peaking in any workout, and gives you different choices when working out.

The key, of course... is MOTIVATION. Once you have this, you have consistency. Ryan Reynolds said it best, the first week you dive into this type of commitment it's HELL. The weeks after, it gets better and better until it becomes routine. It's that first week, maybe two, that will be the biggest obstacle.

[Top Shelf]

cut the crappy carbs, make the ones you eat complex.

up the protein, more chicken, eggs, tuna, lean cuts of beef.

more vegatables

Cut pop, cake, cookies, chips, all forms of junk food.

Keep the portion size of your mels under control.

Drink as much water as you can

there is your diet plan

[Locke]

Originally Posted by Muta

This sucks, since I'm an ectomorph

This is signature material right here....

[missdpuck]

And once you start doing some kind of workout you'll probably be more likely to want to engage in some kind of sport, and that is what'll keep yoiu fit long-term. Well that's how it is for me.

[Pastiche]

Spinning class three times a week and playing on a sports team would get you in great shape in 8 weeks.

[alltherage]

Originally Posted by Top Shelf

cut the crappy carbs, make the ones you eat complex.

up the protein, more chicken, eggs, tuna, lean cuts of beef.

more vegatables

Cut pop, cake, cookies, chips, all forms of junk food.

Keep the portion size of your mels under control.

Drink as much water as you can

there is your diet plan

but... but...

Also... why so much water? I thought fat stores water or something... see how little I know?

[Pastiche]

Originally Posted by flylock shox

If all you want to do is stay slim and fit, you don't need to go anywhere near a gym or a program like P90X.

All you need to do is engage in regular cardiovascular exercise and ensure you have a diet and lifestyle that keep your calorie consumption and energy expenditure in balance. This can be done easily by playing sports, running, cycling: activities that get you outside, are sociable, and are way more fun than going to the gym or following a workout routine on your TV at home.

I can strongly recommend ultimate frisbee if you're looking for something that's fun, co-ed, and provides a fantastic workout. Couple that with an activity like rock climbing and you're getting a full-body workout with minimal bulk, and you won't spend all day inside with grunting steroid-jockeys. Also, you won't be stuck spending the rest of your adult life "maintaining" the excess (an unnecessary) muscle you've built.

Best reply in this thread.

Regular exercise, doing something fun that you enjoy, with a good lean diet weighted heavily on vegetables, fruits and grains. Nothing will beat that.

[burn_baby_burn]

That diet doesn't look so bad. I would recommend a bigger breakfast. Your body needs fuel after fasting while you sleep. Somebody like you should probably be looking to consume 2200 - 2500 calories a day. Since your not trying to build muscle or compete in sports.

I, like most people, ran into the same problem as yourself in my early 20's. I ballooned from 135lbs when I graduated to 208lbs by the time I was 21. Now my body grew and filled out but there was also plenty of fat in there as well. The big problem for me was lack of exercise. I had always been a big eater, but I was also physically active in high school so I could eat what ever I wanted and not gain any weight.

I lost weight after college by running 2 miles on a trail by my office 5 nights a week. As well as watching my portion size and staying away from fast food. I was eating out a lot, so I just made smarter choices like Subway or grilled chicken sandwiches from Wendy's with salad with very little dressing. I dropped to 180lbs over the summer.

[starseed]

OK, I found my eating guidelines I found somewhere on the net.

#1 - Eat small meals throughout the day, one every 3 to 3.5 hours.
#2 - Eat good protein with every meal. Chicken, Fish, Turkey (not so much red meat) and even dry cottage cheese. Make at least one meal a protein shake of some sort. (like whey)
#3 - Eat enough fibre. Most of your carbs should be fibre. Like vegetables, fruits, and grains. For the first meal I would often eat 5-grain oatmeal from superstore with a scoop of whey protein powder and soy milk.
#4 - Try to stay away from refined sugar. I used to always have a bottle of iced tea at my side, but that was a bigger problem than I realised. Keep an eye on what you drink.
#5 - You need the right kind of fat. Stay away from bad fat like butter/margerine, and go for the good fat like in nuts, eggs, olive oil etc.
#6 - Drink often, do not wait until you are thirsty.

Eating more often will keep you from being hungry, and it will keep you from gorging at one meal... which is a bad idea.

[albertGQ]

Go on the two-finger diet

[SeeGeeWhy]

Define "in shape".

The body can be trained to be proficient in many things, and will be structured differently depending on the tasks its called on to perform! (i.e. long distance runner looks MUCH different than a sprinter, looks different from a surfer, looks different from a boyd builder).

If "look good" is all you want... that's pretty nebulous and is probably why many people fail to ever get "in shape".

[GreenTeaFrapp]

Originally Posted by missdpuck

And once you start doing some kind of workout you'll probably be more likely to want to engage in some kind of sport, and that is what'll keep yoiu fit long-term. Well that's how it is for me.

How the hell does sitting behind the bench at a hockey game keep you fit?

[Azure]

Originally Posted by flylock shox

and you won't spend all day inside with grunting steroid-jockeys. Also, you won't be stuck spending the rest of your adult life "maintaining" the excess (an unnecessary) muscle you've built.

Trust me, I would rather have 'muscle' and a strong back from DLing for 50 years than being on of those unfortunate souls that has back problems when they turn 40.

Lifting weights doesn't equal being huge.

You have to EAT to be big.

[blankall]

Originally Posted by alltherage

Yeah, see I also have no idea how to eat. I find that on days where I try to eat less carbs I get light headed and stupid hungry shortly after eating. I eat way too many carbs though. Like a regular day for me is:

Breakfast: Coffee and Bagel with Cream Cheese
Lunch: Subway/Sandwich from home/Tim Horton's sandwhich
Dinner: Steak/Chicken/Pork Potatoes/Rice/Perogies Corn/California Veggies

That seems like way too many carbs.

I also find I make excuses. How do I break that habbit? I used to not have running shoes. I bought some. I used to not have workout clothes. I bought some. Now I don't have a gym membership. Do I need to buy one? Can I get up every morning before work and jog? How do I break the lazy streaks?

I've heard that actually getting out there is half the battle.

If your goal is just to lose 20 pounds, the changes you need to make are not huge.

Don't eat the bagel in the morning (that is about 800 calories with the cream cheese, maybe more). Eat some eggs instead. Instead of the sandwhich for lunch try a wrap instead. Cut down on the amount of carbs with dinner. Make sure you are getting enough protein. If possible have five very small meals instead of 3 large ones.

Add in an exercise regime of 1 hour for 4 times per week and the fat will melt off.

It's pretty simple if caloreis in is more than calories out you will gain fat. Each pound of fat has 3500 calories in it. 20 pounds = 70,000 calories. An hour of solid exercise is probably about 800 calories.

[Locke]

Beer diet.

[Azure]

Originally Posted by Pastiche

Best reply in this thread.

Regular exercise, doing something fun that you enjoy, with a good lean diet weighted heavily on vegetables, fruits and grains. Nothing will beat that.

A diet not so heavy on grains will beat that.

Carbs are over-rated.

Big time. Your insulin is supposed to burn fat, not carbs.

[Ozy_Flame]

Tip - eat high fibre foods; it cleanses the body and makes you feel more full than you actually are, allowing you to eat less to achieve that sense of satisfaction.

Fruits, vegetables and nuts are your best friend. BEST friend. And don't forget at least a half gallon of water a day.

Oh - and cottage cheese is a GOD SEND.