Best way to get in shape?

[bigtmac19]

Originally Posted by Machiavelli

Thanks a lot guys. I've got a good pair of Nike cross-trainers but I do run on pavement. That must be part of the reason because I'm a soccer player and have never had issues on grass.

Cross trainers are not really good for running, you need specifically running shoes.

New Balance are the best shoes for running.

[Azure]

Originally Posted by NoWorries

I'm going to have to disagree with this a little bit.

Do you ever sit to take a crap? That is squatting at its finest - for most people, below parallel I'd bet.

Deadlifting will probably be the best movement that translates to real life. As a parent you are constantly picking up after kids, cleaning up a mess on the floor etc.

Clean and press - ever pick up a box to put on a shelf? Help a buddy move? Clean up that spare bedroom or the basement?

Squatting, deadlifting and pressing happen constantly in my life in general just through daily living. I'd argue most people go through those movements all the time. For me, I'm cutting and hauling firewood for the next few weeks...You can bet I'm thankfull for all my deadlifting, squatting and clean & jerks...as I can do that work and not wake up sore the next day!

Maybe I'm a weirdo though - my wife would agree to that I'm sure!

I don't necessarily disagree. I know for me the lifts I've excelled at have helped me in real life. Today for example, I had to dig up and haul out over 50 of those concrete sidewalk bricks. Hell of a workout, and I did get tired, but I could see how the deadlifting had helped me in regards to being able to pick stuff off of the ground.

My point is that when you're doing cardio, the 'unnatural' movement argument is tough to understand. Is swimming a natural movement? What about rowing? How many people simulate the rowing motion throughout the day? Even biking. If you're not into mountain biking, how does riding on the stationary bike translate into real life motion?

Which is why I don't think you can argue that you should do cardio based on real life motions. Because, walking is really the only 'motion' we could on a daily basis.

I actually think the elliptical could increase your range of motion as well. Like the rowing machine can help with the ROM in your hips and shoulders, the elliptical could help too. Its only unnatural when you're not used to it.

[Eastern Girl]

For the running question - When I was running a lot, I had issues with shin splints, mainly because I was using a cheap $14 pair of runners purchased at Walmart. I was a student so I couldn't afford new runners, so I just bought some cushy insoles and that helped. It's not a better alternative to new shoes, but it can help and it's cheaper, so I figured I would mention it.

Peanut - Have you been watching X-Weighted? That trainer hates the ellipticals. Always telling his clients to do something better, like getting out and actually walking or running. I hate the ellipticals, because it feels unnatural to me. I can't do it for more than a few minutes, before I get annoyed.

[GirlySports]

Round is a shape.

[CaptainCrunch]

Originally Posted by Azure

You mean the Romanian Deadlift? Or the Bulgarian split squat?

The split squat is literally one of the toughest lifts I have ever done.

Sorry, the deadlift, I don't think that I'm going to try the split squat.

[Flame Of Liberty]

Originally Posted by CaptainCrunch

Sorry, the deadlift, I don't think that I'm going to try the split squat.

Your glutes never felt so good, eh?

[Flame Of Liberty]

Originally Posted by Machiavelli

So I'm a runner.

Is there any way I can prevent the pain I often get in my shins?

I have the same problem, and I have good shoes, so I don't think it's that. It's always the same spot/muscle on both legs, just outside of the shin bone just bellowe the knee. Hurts like hell even when I walk home, so I literally have to stop walking for the pain to go away, make a couple of steps, rinse repeat. I hate running...

[CaptainCrunch]

Originally Posted by Flame Of Liberty

Your glutes never felt so good, eh?

Right now, good probably not the word I'm going to use.

[Peanut]

EG - Yes, I've been watching X-weighted! I'm not sure if that guy is that great of a trainer really (some of the people seem to really dislike him), but I was surprised by his hatred of ellipticals. I'd never really heard that opinion before.

Machiavelli - do you have a Running Room store anywhere near you? I find they have a great selection of running-specific shoes, and they'll also look at your feet to determine what kind of arch support you need. I've had good experiences with shoes from that store.

[Hack&Lube]

My problem is discipline where I can't motivate myself to exercise so I'm starting this thing where I refuse to let myself have any pleasures (food, tv, games, por...err..pork...) unless I go run 3 KM first.

[GreenTeaFrapp]

Originally Posted by Peanut

Machiavelli - do you have a Running Room store anywhere near you? I find they have a great selection of running-specific shoes, and they'll also look at your feet to determine what kind of arch support you need. I've had good experiences with shoes from that store.

I was going to suggest Running Room before you mentioned it. It's a good place to get advice on what shoes are best for you. But you don't have to buy them there since their prices are pretty high. I can give you a tip on how to get shoes cheaper if you want.

[GreenTeaFrapp]

Originally Posted by NoWorries

In my opinion, the elliptical forces you to move in an unnatural way. My parents bought one and I guess the idea is to use it to minimize impact to the joints, but I found it forced me to move in a pattern that did not fit for me and like a smith machine is to squatting, I think the elliptical is the same thing for running. I think a treadmill is better than an elliptical though. If you enjoy running though, I would do it out side if at all possible - I only use my treadmill when working out if I need to use my weights during a workout. If it is strictly for a run I will go outside. In hindsight I would buy a rower instead of a treadmill, but oh well, live and learn. Another thing is treadmills are not fast enough for sprinting, and that is what I do most for running anyway.

If I were to rate the equipment/exercises I would go something like this:

swimming/rowing > running/cycling > treadmill > elliptical

I totally disagree with this.

For myself, an elliptical is far better then a treadmill or running. But I'm a bigger than average guy who has joints that are far too flexible. Running for me is absolute hell on my joints. Even walking for long periods of time puts a lot of stress on my joints. But an elliptical is pretty easy on them. After about an hour or so on a Precor my hip tends to bother me but that's nothing compared to what I'd feel if I spent that much time on a treadmill.

I don't know what elliptical your parents got but different ones fit different people better. And the cheap ones pretty much suck because they tend to have really short stride length. But I don't understand how you can think that an elliptical is worse then a bike when they both use a fixed motion.

[Azure]

I get shin splints too.

Which is why I don't really run anymore.

Flipping tires is more fun anyways.

[Machiavelli]

Originally Posted by GreenTeaFrapp

I was going to suggest Running Room before you mentioned it. It's a good place to get advice on what shoes are best for you. But you don't have to buy them there since their prices are pretty high. I can give you a tip on how to get shoes cheaper if you want.

Shoot.

[GreenTeaFrapp]

Originally Posted by Machiavelli

Shoot.

Buy last year's model of the shoe online from the States and ship it to Ogdensburg NY which is less than an hour from Ottawa. You can probably do a search online for the shoe model or check websites like shoes.com, zappos.com, 6pm.com or shoebuy.com. If you plan ahead and buy a couple pairs, since shoes do wear out, you save even more because it the cost of making the trip is less per pair of shoes. You can basically pay for your trip by buying gas over there if your tank is close to empty.

[NoWorries]

Originally Posted by GreenTeaFrapp

I totally disagree with this.

For myself, an elliptical is far better then a treadmill or running. But I'm a bigger than average guy who has joints that are far too flexible. Running for me is absolute hell on my joints. Even walking for long periods of time puts a lot of stress on my joints. But an elliptical is pretty easy on them. After about an hour or so on a Precor my hip tends to bother me but that's nothing compared to what I'd feel if I spent that much time on a treadmill.

I don't know what elliptical your parents got but different ones fit different people better. And the cheap ones pretty much suck because they tend to have really short stride length. But I don't understand how you can think that an elliptical is worse then a bike when they both use a fixed motion.

Yeah, I guess different strokes for different folks! It was just my experience with an elliptical. Feet too far apart, stride was off and just felt awkward and did not leave a good impression...may by just a cheap machine they got too.

I should have added that after swimming/rowing it really is splitting hairs and just do what you enjoy.

It was/is just my opinion given my experiences with each one.

[GreenLantern]

Alllllright

Meal 1: 4 eggs, scrambled (skim milk), apple

Meal 2: Blank (I am thinking of maybe grilling a chicken breast the night before, then bringing it to microwave in this spot to eat with some lettuce) Looking for suggestions here

Meal 3: Mexi tuna (1/2 can peas, 1/2 kidney beans, salsa, canned tuna)

Meal 4: Garden Salad with Almonds (this is my pre work out)

Post work out: 30g Protein Isolate Shake immediately after

Meal 5: Salmon fillet w/ brown rice

Meal 6: Yogurt w/grapes and side fruit (orange)


There is 20-30 grams of protein in every meal I believe, and the main source of carbs will be veggies/fruit, and the brown rice at supper, unless I am missing something?

I plan to try this for a week to see how I feel, then take a week off of just "eating right', then go back on it for a week.. I have heard that sticking to high protein low carb diets can be problematic over the long term if you stick to it for say 30 days straight..

[Azure]

Is meal 5 within 2 hours of working out?

IMO, you're going a bit too carb heavy right before bed. Maybe add some chicken breast to meal 6? Don't take it away from meal 2 though. If you like chicken breast, and its easy to make and take with you, just cut down on the portion sizes and split it between 2 meals. Or maybe replace meal 4 and 6. Not sure though, as I don't know what kind of access you have to food at certain times of the day.

After working out, and after your PWO shake and meal, there really is no need for anymore carbs. Not that carbs from fruit sources are a problem. Its just that they do have sugar, and because all you're doing after meal 6 is going to bed(I assume)...that sugar isn't being used up. Its being stored. Better idea to eat more fruit before and immediately after working out.

During the night you need more protein to replace muscle tissue.

I wouldn't try to completely cut out all the carbs though. Just move them around if you can.

I tend to notice that I can gouge on carbs like crazy before working out, and by the end of the day, I won't be bloated at all.

[GreenLantern]

Ok right I should have put some times down..

7:00 AM, 10:00 AM, 12:00 PM, 3:00 PM (4:30 work out) 6:00 PM (immediately after work out) 9:00 PM

Obviously those times are not set in stone, I can eat whenever I want, but that was when I was planning on breaking it all up.

I am at work from 8 till 4:30, so it would actually be easier on me if I switched the chicken breast to night time.

What if I did this:

7 - Eggs
10 - Garden Salad (need protein here now)
12 - Mexi Tuna
3 - Yogurt w/ almonds
6 - Salmon w/ rice (maybe throw in some broccoli)
9 - Chicken breast with lettuce

Now the only problem is that I need some protein in my salad What about cheese? I don't like salad dressing, but I do enjoy plain garden salads *freak!*.. but I could throw some cheese in there for protein.

And ya basically what I do is work out right after work, then pound the protein shake, then head straight home and make myself supper. So the protein shake is within 45 minutes i'd say of meal 6, but within 5 minutes of post work out. By the time I get home and make supper, unless I had it all pre cooked for microwave, it is about 30-45 minutes.. I think that is too long between work out and protein intake, right?

[rubecube]

I think I've found my new favourite mid-morning snack.

1/3 cup of Ricotta cheese
1 tbsp of vanilla
1 tbsp of honey
2 tbsp of ground flax seed

Stir it all together and eat.