Best way to get in shape?

[red sky]

Spend half as much time as you do on CP and go do moderate exercise, the pounds will fly off!

[red sky]

Originally Posted by J pold

What about Peanut Butter?

The dog sure does love it!

[Flames Draft Watcher]

Originally Posted by alltherage

I don't understand why you would eat right after working out... doesn;t that kind of defy the logic? Don't you need the energy to work out before you do?

From what I've heard you absorb the protein and other such needed things to repair your muscles best within a short period of finishing your exercise.

It takes a long time to process complex carbohydrates from what I've heard. So if you want energy for a workout session, you'd eat several hours beforehand in order to be able to digest the food and process the carbs.

I'm no nutritionist though.

[Flames Draft Watcher]

I'm with Kybosh on this one. Climbing at the gym is a lot more interesting than lifting weights. You can be competitive about it, you can really get a sense of accomplishment from having a climbing route or problem go from impossible seeming to completed within a week or two. I had a pretty inactive winter overall but this summer I'm climbing 3 times a week (at least twice indoors and then once outdoors/indoors) and playing some pick up soccer on the weekend.

I've tried to reduce my refined sugar intake and watch that I'm getting enough fruit/veggies/protein/carbs/fibre. Feeling better and looking more defined these days.

[Incinerator]

I have the exact opposite problem...how do you gain weight without eating KFC everyday and die of a heart attack? I'm 6'0 and have been stuck at 150 forever, just can't seem to get over that hurdle...

[GreenTeaFrapp]

Originally Posted by Incinerator

I have the exact opposite problem...how do you gain weight without eating KFC everyday and die of a heart attack? I'm 6'0 and have been stuck at 150 forever, just can't seem to get over that hurdle...

Try the GOMAD diet along with strength training.

That stands for Gallon Of Milk A Day. And it's pretty much as simple as it sounds except that it has to be whole milk.

[Incinerator]

I'm lactose intolerant...lol

[Flames Draft Watcher]

Originally Posted by Incinerator

I have the exact opposite problem...how do you gain weight without eating KFC everyday and die of a heart attack? I'm 6'0 and have been stuck at 150 forever, just can't seem to get over that hurdle...

You wanna gain fat or muscle? I have the same problem, high metabolism. I have to eat a ton and exercise a bunch if I wanna gain weight.

[NoWorries]

Looooooooong time lurker - first time poster.

Some good info in here.

Here is some more food for thought:

This guy really knows what he is talking about.

http://robbwolf.com/?p=634

as well as

A good little guide/rundown on carbs:

http://www.marksdailyapple.com/the-p...ate-continuum/

And a good little guide to healthy eating in general:

http://www.marksdailyapple.com/defin...l-eating-plan/

Weight loss really does happen in the kitchen. It is a lifestyle change. Think about how you have been living/eating (your lifestyle) which has led to the weight gain and that is why you are now currently looking to lose weight (change life style).

Exercise is also extremely important, but it is probably around 80/20 as to how much effect nutrition/exercise have on body composition. And if you strive to eat well most of the time (80/20 again), you will see results. The key is lifestyle change as opposed to short and quick 'diets' that do more harm than good in the long run.

As in any lifestyle change, most people will do better if you make gradual changes instead of big ones all at once. Instead of 4 slices of toast in the morning, have 2 etc.

Cut out the refined sugar first - specifically pop, juices etc - they are loaded with sugar. Make a gradual change to whole foods.

Make sure to treat yourself every now and then too - remember the 80/20 rule. Eat clean 80% of the time and allow yourself to indulge in the things you enjoy for 2 or 3 meals a week.

Enough rambling though...

[Incinerator]

Originally Posted by Flames Draft Watcher

You wanna gain fat or muscle? I have the same problem, high metabolism. I have to eat a ton and exercise a bunch if I wanna gain weight.

fat or muscle I'll take it lol, I just want to be able to withstand strong winds

[GreenTeaFrapp]

Originally Posted by Incinerator

fat or muscle I'll take it lol, I just want to be able to withstand strong winds

Keep track of how much you eat at fitday.com. Try for 3000 calories a day. If you aren't putting on weight then, try eating even more each day.

[blankall]

Originally Posted by Azure

But, but, but, but......

You'll look like a steroid jockey!!

I've heard that's actually a huge problem. If you lift weights like even 4 or 5 times you will blow up with bulging muslces and have to buy an entirely new wardrobe. It happened to this guy I know.

Some people say it takes years and yeasr of dedicated weight lifting to look huge, but I know that's simply not true.

[NoWorries]

Originally Posted by Flames Draft Watcher

You wanna gain fat or muscle? I have the same problem, high metabolism. I have to eat a ton and exercise a bunch if I wanna gain weight.

To gain weight, no matter who you are, you will need to eat. Most people will only need to exercise 3 times a week to see solid weight gain (rest and recovery is just as important as the workout) - you will almost never only gain muscle though when gaining weight. For most people I would highly recommend Starting Strength by Mark Rippetoe (I've seen Azure advocate his book before I think)

If you are lactose intolerant, I would suggest liberal amounts of olive oil, nuts, seeds, bacon, butter, coconut oil.

If you want to minimize fat gain, try 3500 calories a day for a couple weeks and see what happens with your weight. If that does not do it - up it to 4000 calories a day...seriously - gaining weight is all about eating...it is as hard or harder than the workouts...

[missdpuck]

It's funny when they say woman don"t bulk up like men. Some of them do. Or at least get too stocky looking.

[NoWorries]

Originally Posted by missdpuck

It's funny when they say woman don"t bulk up like men. Some of them do. Or at least get too stocky looking.

Women do not bulk up like men though. They just do not produce the hormones that men do.

Women should definitely include weights in there work outs - specifically squats and deadlifts. These are the 2 most important exercises. They will help build bone density in women to help avoid osteoporosis...and another benefit is a nice toned rear and legs!

Oh, and nothing works your abs like squats and deadlifts either!

[dissentowner]

I go the gym every day, every other day I do a half hour of cardio and my weight training, the other days are 1 hour of cardio only. Are you on a multi-vitamin?? You would be surprised how much more energy you can get just by adding a good multi-vitamin to your diet! I recommend GNC's Mega Man.

[missdpuck]

Originally Posted by NoWorries

Women do not bulk up like men though. They just do not produce the hormones that men do.

Women should definitely include weights in there work outs - specifically squats and deadlifts. These are the 2 most important exercises. They will help build bone density in women to help avoid osteoporosis...and another benefit is a nice toned rear and legs!

Oh, and nothing works your abs like squats and deadlifts either!

If a woman has a lot of testosterone her muscles can be "bulky" as compared to a woman with less testosterone. Of course she won't technically be like a man, she can still be "bulky".
As with other things it depends on the individual body type, etc. I'm definitely not saying women shouldn't lift weights. I know that my muscles develop quickly so as much as I like to challenge myself with heavier weights I have ti watch it or I will end up with what to me are "monster calves" , huge thighs etc.

[NoWorries]

Originally Posted by missdpuck

If a woman has a lot of testosterone her muscles can be "bulky" as compared to a woman with less testosterone. Of course she won't technically be like a man, she can still be "bulky".
As with other things it depends on the individual body type, etc.

Yes, that is true relatively speaking. But for the vast majority of women, it is very difficult to get "bulky". I would say 99% off women will not have this problem.

You hear so many women wanting to avoid weights like the plague thinking they will get all bulked up just by looking at them and that is simply not the case. Even men have to work very had to gain muscular body weight.

[HOOT]

Originally Posted by dissentowner

I go the gym every day, every other day I do a half hour of cardio and my weight training, the other days are 1 hour of cardio only. Are you on a multi-vitamin?? You would be surprised how much more energy you can get just by adding a good multi-vitamin to your diet! I recommend GNC's Mega Man.

Sounds like it could be something else.

A good protein powder and multi-vitamin should be 1A and 1B of your list of supplements. You can add more stuff as you go along such as Greens+, Kre-Alkalyn (Creatine in a healthier state), L-Glutamine, etc.

Fibre is also a good supplement to take if you are not getting enough in your diet and faily cheap. Just don't bother with weight loss pills unless you are trying to loss that last 5-10lbs for a vacation or certain event.

[missdpuck]

Originally Posted by NoWorries

Yes, that is true relatively speaking. But for the vast majority of women, it is very difficult to get "bulky". I would say 99% off women will not have this problem.

You hear so many women wanting to avoid weights like the plague thinking they will get all bulked up just by looking at them and that is simply not the case. Even men have to work very had to gain muscular body weight.

It's a shame that so many women have that phobia because you can really sculpt your body nicely with the right regimen. I started lifting as a teenager and to my coach's dismay I quit because my calves go too big to fit into knee high boots. Kinda funny huh. But now that I'm older I don't develop muscle so quickly (and don't try to) and yeah I can fit into those boots