Best way to get in shape?

[Azure]

Originally Posted by starseed

I think the best time is a little bit during your cardio, and the rest afterwards.

I've tried this too. Makes me want to puke.

I need to give my body at least 30 min to digest everything before I even workout. When I don't....a heavy set of deadlifts has me bending over the garbage.

Also, it has already been mentioned, but you should always eat not long after you wake up because your body has been fasting while you have been asleep.

Personally I wouldn't even run 6KM without eating first. But, each to his own.

[Mayer]

So people seem to be saying that if you take in less calories than you burn, you will lose weight. But then I see that some people are recommending around 2000 calories per day (depending on your size). Even working out an hour a day, plus cardio, how do you burn more than 2000 calories a day?

I must be missing something because that doesn't seem right. When I do Plyometrics with P90X my heart rate monitor says I'm burning close to 1000 calories. I can't imagine burning twice that many.

[troutman]

Originally Posted by Mayer

So people seem to be saying that if you take in less calories than you burn, you will lose weight. But then I see that some people are recommending around 2000 calories per day (depending on your size). Even working out an hour a day, plus cardio, how do you burn more than 2000 calories a day?

I must be missing something because that doesn't seem right. When I do Plyometrics with P90X my heart rate monitor says I'm burning close to 1000 calories. I can't imagine burning twice that many.

You are burning calories all day, not just when you exercise.

If we can burn 1000 in one hour of exercise, we must be able to burn another 1000 in the remaining 23 hours.

[HOOT]

If you are looking for snacks at night I would recommend Sugar Free Jell-O.

It's a tasty treat to beat the hunger for junk food like candy. It also means you can eat a whole box (not recommended) and only cost you 40 calories. You would be surprised how much Jell-O that is for that small amount of calories.

I've also had good success with having a protein shake just before bed. If you stop eating around 7-8pm you are probably having a time period of 11+ hours without any food in your system forcing your body to shut down your metabolism. If you can cut down the amount of times between meals even if it's a few hours it will help your body to work in your sleep. Along with that the protein will help repair your body from the workout or exercises you did that day. Your body recovers while asleep so this is when it will be looking for additional protein for repair.

[HOOT]

Originally Posted by Mayer

So people seem to be saying that if you take in less calories than you burn, you will lose weight. But then I see that some people are recommending around 2000 calories per day (depending on your size). Even working out an hour a day, plus cardio, how do you burn more than 2000 calories a day?

I must be missing something because that doesn't seem right. When I do Plyometrics with P90X my heart rate monitor says I'm burning close to 1000 calories. I can't imagine burning twice that many.

Every time you chew a piece of food, walk to your front door, push out a tough shat, or even bend down to tie your shoes you are burning calories. Things like running, working out, etc. just help you do it as a higher rate.

[Mayer]

Originally Posted by HOOT

Every time you chew a piece of food, walk to your front door, push out a tough , or even bend down to tie your shoes you are burning calories. Things like running, working out, etc. just help you do it as a higher rate.

Right. I knew that, but say for example I'm comsuming 2200 calories a day. And I during my workout/cardio I burn on average 800 calories. Can you really burn 1200-1400 calories doing the normal everyday occurrences? It just seems like to make it work you need to either workout for hours and hours a day, or eat <1500 calories a day.

[HOOT]

Originally Posted by Mayer

Right. I knew that, but say for example I'm comsuming 2200 calories a day. And I during my workout/cardio I burn on average 800 calories.

Can you really burn 1200-1400 calories doing the normal everyday occurrences? It just seems like to make it work you need to either workout for hours and hours a day, or eat <1500 calories a day.

Just to give you an example (and it depends on weight) but a person who weighs ~180lbs will lose ~600 calories with 8 hours of sleep. Then you go to work and sit for 6 hours a day burning another ~800 calories.

So with your workout, sitting at work and sleeping you have burned your 2200 calories in 15 hours of your 24 hour day. So in those other 9 hours of walking, watching TV, etc. you are burning excess calories for that day.

[Devils'Advocate]

Originally Posted by Mayer

Right. I knew that, but say for example I'm comsuming 2200 calories a day. And I during my workout/cardio I burn on average 800 calories. Can you really burn 1200-1400 calories doing the normal everyday occurrences? It just seems like to make it work you need to either workout for hours and hours a day, or eat <1500 calories a day.

For a 160 pound person:

Sleeping for 8 hours burns 549 calories.
Talking on the phone for 8 hours while sitting down burns 914 calories.
Driving a car for 8 hours burns 1,212 calories.
Standing at a casino pulling the lever of a slot machine for 8 hours burns 1,402 calories.

If you are doing something more strenuous like even something as simple as walking the dog, picking out weeds from the garden, or mowing the lawn, you burn even more than that. Trust me, it's pretty easy to burn through 2000 calories in a day.

[Locke]

Originally Posted by Mayer

So people seem to be saying that if you take in less calories than you burn, you will lose weight. But then I see that some people are recommending around 2000 calories per day (depending on your size). Even working out an hour a day, plus cardio, how do you burn more than 2000 calories a day?

I must be missing something because that doesn't seem right. When I do Plyometrics with P90X my heart rate monitor says I'm burning close to 1000 calories. I can't imagine burning twice that many.

Originally Posted by Mayer

Right. I knew that, but say for example I'm comsuming 2200 calories a day. And I during my workout/cardio I burn on average 800 calories. Can you really burn 1200-1400 calories doing the normal everyday occurrences? It just seems like to make it work you need to either workout for hours and hours a day, or eat <1500 calories a day.

I think your body at rest tends to burn somewhere around 2000-2500 calories a day, for most people at an ideal weight or whatever, the intake should match your body's ability to use it, enough fuel, but not too much.

Then when you work out, your body has had enough fuel and then you burn the excess...

Something like that, but everyone's body is different...

[Devils'Advocate]

I am currently trying to lose weight and I found a really great iPhone app called "Lose It". It keeps track of two things: All the food you eat during a day and all exercise you do. The app knows that I want to lose 2 pounds a week, it knows my weight, height, etc and calculated how many calories the average person of my measurements would burn in a typical day and it suggests that you adjust for your lifestyle (ie do you work in a farmers field, or sit in an office). It tells me if I am over or under my target for the day. I've lost 12 pounds in 4 weeks using this program.

[Azure]

Forcing your body to repair muscle tissue that you screwed up during exercising(that is a good thing)....also burns more calories.

Which is why I lift weights. That is why EVERYONE should lift weights.

[HOOT]

Originally Posted by Azure

Which is why I lift weights. That is why EVERYONE should lift weights.

Agreed. And lifting weights doesn't mean you have to stack the bar to 235lbs just to see results (although it does feel good) but even bench pressing the bar (45lbs) and adding 5lbs a week or two will help anyone out.

I also recommend anyone who is starting out should make a list of what they want to do everyday and keep a check list until you get into the routine. This is where most people give up because they are not use to it and lose track of what they were trying to do.

Also let your loved ones know about your plans on losing weight. You will be surprised at how much better your results will be when you know that others know. If you give up you are going to have people asking and reminding you. Keeping it to yourself gives you room for excuses not to work out today.

[Boblobla]

My problem isn't a lack of knowledge, it is actually instituting the change. I LOVE fresh bread, beer and chicken wings.

[HOOT]

Originally Posted by Boblobla

My problem isn't a lack of knowledge, it is actually instituting the change. I LOVE fresh bread, beer and chicken wings.

Who doesn't?

You can still have all those things just in moderation. Instead of ordering 48 wings on cheap night, order 12 instead.

Most people can get away with not changing their diet at all but changing their serving sizes instead. Or at least to get them started.

[Boblobla]

Originally Posted by HOOT

Who doesn't?

You can still have all those things just in moderation. Instead of ordering 48 wings on cheap night, order 12 instead.

Most people can get away with not changing their diet at all but changing their serving sizes instead. Or at least to get them started.

See, that is where you lose me.

[alltherage]

I think it comes down to whether you want to make that change or not. Looking at the scale last night, i got that ice cube in my throat feeling. I think I'm ready to get in there.

[Azure]

The important thing is to realize that change does not happen overnight.

Another reason I like lifting and think everyone should do it. A good routine will teach you patience. And for someone who wants to make a lifestyle change, patience can be your greatest asset.

[J pold]

What about Peanut Butter?

[Flame Of Liberty]

Originally Posted by mikey_the_redneck

Azure................where do you find an easy-to-read list of foods with a high GI index??

Also...............if I am getting up first thing (no breakfast before) in the morning to jog 6km's, what kind of breakfast is best after that?

Also.....when is the proper time to take protein shake? Before or after exercise? Before bed or for breakfast??

Thanks...

most important is after work out
if you drink protein shake before bed, make sure it is with casein
i put a scoop of chocolate protein powder in my bowl of cereals in the morning too, after 8 hours of starving you need it

[blankall]

Originally Posted by Azure

Forcing your body to repair muscle tissue that you screwed up during exercising(that is a good thing)....also burns more calories.

Which is why I lift weights. That is why EVERYONE should lift weights.

More muscle mass = higher metabolism = even more calories burnt