Best way to get in shape?

[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. 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.

Sorry, I noticed you edited your post and I just wanted to comment that you are right in that each individual will respond differently to the same things - sometimes perception does not equal reality though. In order to gain size/weight you have to eat for it.

Often it is best to go after performance and the physical appearance will follow. Form follows function...

[NoWorries]

Originally Posted by missdpuck

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

LOL! Women and their Fashion! Priorities, eh? Where have I heard that before...my wife was just telling me she needed a new pair of boots...

[Azure]

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...

Drink whole milk.

[Azure]

Originally Posted by GreenTeaFrapp

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.

Originally Posted by Incinerator

I'm lactose intolerant...lol

I now hate you both.

Thats gotta suck though, milk is a muscle builder.

[Azure]

Originally Posted by NoWorries

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...

Yep, I also quote the man himself in my signature.

Good post....this and the one before.

Robb Wolf is also the man.

[Azure]

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!

I like the way you think.

10 bucks says you're somehow involved with Crossfit.

[missdpuck]

Originally Posted by NoWorries

LOL! Women and their Fashion! Priorities, eh? Where have I heard that before...my wife was just telling me she needed a new pair of boots...

So now I can wear boots, but I don't have that "inverted heart" definitiion in my calves anymore. Oh well! More reps. lighter weight for the calves..

[alltherage]

I thought I would update. I went on my first of many jogs tonight. It felt friggin good. I could only jog for a few intervals and walk for some, but I kept my heart rate up. I discovered I need some sport headphones. Can anyone recommend a pair for under $40 that are decent for the price? I don't need bose or anything.

[bugsy]

^ Not sure what sorts of shops are predominant in Calgary these days, but I reckon you could just hit Walmart or Super S/London Drugs, or some such, and grab some 20 dollar Sony's. I prefer the cover the whole ear rather than ear plug variety. But I can say that I can't imagine working out without tunes. It propels me. The sound of my feet hitting turf and heavy breathing just never cut it. Especially fun is that it gets me to dust off the old metal/punk/hardcore collection.

[rubecube]

So I generally only get about 30-40g of carbs per day. Is that too low? I'm at a spot where I'd like to drop about 5 or 10 lbs and decrease my body fat percentage. I'm also planning on getting into soccer so I want to increase my stamina. My biggest problem is that I can't afford a gym membership or P90x right now. Would a regime of say 100 push-ups, sit-ups/crunches, and squats, plus a a 4km job everyday do the trick?

[Azure]

40g of carbs is kinda low.

Especially if you're only looking at dropping 10 lbs.

Its too much hit or miss with lowering your carbs. I honestly can't say how many you should be eating. I would try 200g, and give yourself 2 weeks or so to see what happens. Just to be on the safe side.

[Azure]

Originally Posted by alltherage

I thought I would update. I went on my first of many jogs tonight. It felt friggin good. I could only jog for a few intervals and walk for some, but I kept my heart rate up. I discovered I need some sport headphones. Can anyone recommend a pair for under $40 that are decent for the price? I don't need bose or anything.

You might like this.

http://www.coolrunning.com/engine/2/2_3/181.shtml

First workout plan I ever used. Works great.

[macker]

Originally Posted by alltherage

I thought I would update. I went on my first of many jogs tonight. It felt friggin good. I could only jog for a few intervals and walk for some, but I kept my heart rate up. I discovered I need some sport headphones. Can anyone recommend a pair for under $40 that are decent for the price? I don't need bose or anything.

Check out this book : http://www.amazon.com/Born-Run-Hidde.../dp/0307266303 a great read and it will keep you inspired to keep up the running! I would recommend the Sony ear buds that they sell at the Source and I think you can get them for around $20 or $30 and you can also get a deal where if anything happens to them you just take them back and get a new pair for life, so it is well worth it. Not sure about the headphones though?

[ResAlien]

I'll jump in here, as I'm sort of in Alltherage's boat. 6'2" 210-215 lbs depending on the day. Turning 30 next year, and I'll be damned if I'm over 200. I've cut out soda, eat crap like snap peas and carrots for snacks, and have given up beer (temporarily). I still eat crap for lunch, though I've decided I'll just switch to a plain 6" tuna sub. That should work better than my current diet of burritos.

Thanks Azure, that running thing may be something that will work for me, looks like something to ease into. My problem is bad knees and ankles from HS football (fractured both ankles). Jogging can work hell on my legs.

Other issue? After work all day, I immediately pick up my 5 year old. Don't think she's going to tag along for a run / jog. Any suggestions?

[Azure]

I use the wrap around the ear headphones when I run or bike.

I don't want to fool around with ear buds that always fall out of my ear.

[Azure]

Originally Posted by ResAlien

I'll jump in here, as I'm sort of in Alltherage's boat. 6'2" 210 lbs. Turning 30 next year, and I'll be damned if I'm over 200. I've cut out soda, eat crap like snap peas and carrots for snacks, and have given up beer (temporarily).

Thanks Azure, that running thing may be something that will work for me, looks easy enough. My problem is bad knees and ankles from HS football (fractured both ankles). Jogging can work hell on my legs.

Other issue? After work all day, I immediately pick up my 5 year old. Don't think she's going to tag along for a run / jog. Any suggestions?

I wouldn't recommend running if you have knee/ankle problems. I can almost promise you that you'll have sore ankles that will keep you from sleeping, or shin splints.

Another thing I really like is the Wii Fit. Its corny to some people, but if you have kids....the whole idea of having a screen to engage them can help a lot.

Don't listen to the BMI thing on there though.

EDIT: Another option might be to take up swimming. If you can get an instructor to look after your kid in the kiddie pool for a hour while you do laps, that could also work. Some gyms also have a kids section where they can play while you workout.

[ResAlien]

Originally Posted by Azure

I wouldn't recommend running if you have knee/ankle problems. I can almost promise you that you'll have sore ankles that will keep you from sleeping, or shin splints.

Another thing I really like is the Wii Fit. Its corny to some people, but if you have kids....the whole idea of having a screen to engage them can help a lot.

Don't listen to the BMI thing on there though.

EDIT: Another option might be to take up swimming. If you can get an instructor to look after your kid in the kiddie pool for a hour while you do laps, that could also work. Some gyms also have a kids section where they can play while you workout.

Yeah, I swam competitively a long time, and now have a hard time doing 100M without feeling dead. Guess I should mention I'm a smoker too, that's not stopping anytime soon. I know everyone always has the "I don't have time to workout" excuse, but after work I think I'm hosed. By the time I pick up my daughter and get her home, it's already past supper time. Eat, get her bathed and ready for bed, and we're done for the night.

What I really want to focus on is cardio / overall health. The p90x seems ok, but I'm not looking for muscle gain, I'm good there. I'm more in the decimate my beer belly stage.

There is a gym with trainers at my job, it's only like 17 bucks a month. I've been putting it off cause I don't want to be the guy that works out on his lunch break, but it looks like that's the most realistic option for me. Thanks for the input.

[bugsy]

Originally Posted by Azure

I use the wrap around the ear headphones when I run or bike.

I don't want to fool around with ear buds that always fall out of my ear.

That's just it. But I still always manage to drop something somewhere along the way. And there's nothing smooth about pretending that you meant to drop your ipod and subsequently have to yank the emergency cord on the treadmill. Because you didn't.

[Azure]

Originally Posted by ResAlien

There is a gym with trainers at my job, it's only like 17 bucks a month. I've been putting it off cause I don't want to be the guy that works out on his lunch break, but it looks like that's the most realistic option for me. Thanks for the input.

If you simply take 20 min to walk on the treadmill during lunch you're already doing more than you used too. Or 20 min on the elliptical. Or 20 min on the stationary bike.

Don't worry about the smoking, just yet. I know people who smoked and changed their lifestyle, except for the smoking of course. Albeit, down the road they eventually kicked the habit because their willpower to be healthy was so much stronger.

I make it a rule not to judge people based on the choices they make. If you smoke, thats fine. I'm sure you know better than I do what its all about too.

[Azure]

Originally Posted by bugsy

That's just it. But I still always manage to drop something somewhere along the way. And there's nothing smooth about pretending that you meant to drop your ipod and subsequently have to yank the emergency cord on the treadmill. Because you didn't.

Those arm bands where you strap your mp3 player onto your upper arm work pretty good.

At least we're not still using a discman. Where we couldn't exert ourselves all out because it would skip.

Those were the days.