Best way to get in shape?

[Jedi Ninja]

Originally Posted by Azure

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.

There are a couple of better pieces of workout software for the Wii, one is Gold's Gym Cardio, and the other is the EA Sports Active. I have tried the latter, and it is OK, though the intensity level is a little lacking. You will probably also want to find something else to replace the bands that the game comes with as they are wimpy.

For Kids, there is something called "Outdoor Challenge" which is probably more engaging than Wii Fit.

[3 Justin 3]

Why the fata can't kids just go outside and play? I saw watching the news at work a few months ago and it said the Education system is thinking of putting a bunch of Wii's (with Wii fit), into class rooms and have the kids use that for P.E. Class. JUST TAKE THEM OUTSIDE TO PLAY SOCCER OR INSIDE TO PLAY DODGEBALL!

I mean, COME ON!

[awildermode]

Originally Posted by 3 Justin 3

Why the fata can't kids just go outside and play? I saw watching the news at work a few months ago and it said the Education system is thinking of putting a bunch of Wii's (with Wii fit), into class rooms and have the kids use that for P.E. Class. JUST TAKE THEM OUTSIDE TO PLAY SOCCER OR INSIDE TO PLAY DODGEBALL!

I mean, COME ON!

cannot 'thank' you enough for that! video games to simulate what you can do on the other side of the wall, and with fresh air.

but, i still love the wii fit. i just wish there was a GOOD intense workout game. for now, i will stick with lego star wars

everyone else, just get out there! it is summer time, good weather, take it in.

[User Name]

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...

Like others have said, drink Milk with everything, but I'd aim for 6 meals a day, 3 whole food meals (or more if you can do it) + 3 weight gainer shakes. Take one of the weight gainers immediatley after working out. Try to eat some cottage cheese or something like that before bed as well..

[dissentowner]

Originally Posted by 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?

Gym memberships are quite affordable, Goodlife has a special on for a one year membership, no money down, $20 every two weeks.

[Pagal4321]

Some good info in this thread. I was actually thinking of making one of my own last week.

I'm looking to drop 10-15lbs of "holiday weight" and just tone. In no way, shape or form do I want to gain more weight or bulk up.

Running is almost out for me because of shin splints. But trying to do cardio 3 times a week, and weights 3 times a week.
For more cardio, I'm looking into swimming, but I can't imagine being able to swim for that long with my stamina.
For the weight training, I'm currently trying to get my muscles back to where they used to be (when I was actually in shape) and tone from there.

Started eating alot more fruits and veggies during the day. Cutting back on the deep fried/sugary foods.

Does someone want to weigh in on the whole protein thing? If I'm looking to tone, should I still be having protein after weight training?!

[macker]

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.

The wrap arounds are quite uncomfortable imo and I have run marathons without any problems with ear buds falling out. I find it the opposite that once in your ear the things don't move at all. The only concern I have is to keep the volume lower as I have read some questionable things about long term hearing damage from ear buds/loud music.....For swimming I use these http://www.h2oaudio.com/

[NoWorries]

Originally Posted by Azure

I like the way you think.

10 bucks says you're somehow involved with Crossfit.

Give the man 10 cyber bucks!

I started Crossfit in Jan of 2007. Did a cycle of Starting Strength this past Jan - I did about a 1/2 gallon of milk (I am 32 after all...I did not want to add too much pudge ) hitting about 4000 - 4500 calories a day. Eating this much food is no joke if you are trying to eat clean...I love food and I have never felt like not eating before like I did this past February.

In six weeks I went from from ~166 to 197lbs (I am 5'9" maybe just shy of that). Looking back I think I would have been best off at about ~3500 - 3700 to gain a little more slowly, although I may have stalled sooner on my linear progress. I found that I did not like being that heavy as it affected my over all fitness. My goal was to finish at about ~180, after losing some of the extra - I am now 176 and I am at less bodyfat now then earlier. When gaining you will most likely add 50% muscle and 50% fat. Unless you go real slow and take a lot longer to add the wieght

BTW, you do not need to eat that much food to see benefits from a program like Starting Strength. Depending on how much lifting you have done previously, you can see some massive linear gains as a novice...even those that are relatively strong and have done lifting before can benefit from a program like that. It is 3 days a week for about an ~1 hour to 1:30 towards the end of a cycle (the end is longer cause you need longer breaks to recover between sets)

Any fitness program should be programmed around your goals and what you want to achieve. Set your goals and work toward them.

Be specific (25 one legged squats per leg, 100 straight pushup - full extension, 10 hand stand pushups, 10 muscle ups etc) Set the physical goals and the appearance will follow and pick something you enjoy doing. Intensity is key...push your own limits. 1 hour 3 times a week is plenty for staying in good physical shape. You need to push your limts though in order for your body to adapt and grow stronger/leaner and more efficient.

If you really want the defined abs, focus on your nutrition. They are made in the kitchen.

Wow...that went longer than planned and I got work to do!

[LChoy]

After playing my first game last night, take up beach volleyball
The added resistance of moving through sand combined with jumping and diving made it a great and fun work out

Granted, going out for beers with the team afterwards probably cancelled out the initial benefit

[NoWorries]

Originally Posted by Pagal4321

Some good info in this thread. I was actually thinking of making one of my own last week.

I'm looking to drop 10-15lbs of "holiday weight" and just tone. In no way, shape or form do I want to gain more weight or bulk up.

Running is almost out for me because of shin splints. But trying to do cardio 3 times a week, and weights 3 times a week.
For more cardio, I'm looking into swimming, but I can't imagine being able to swim for that long with my stamina.
For the weight training, I'm currently trying to get my muscles back to where they used to be (when I was actually in shape) and tone from there.

Started eating alot more fruits and veggies during the day. Cutting back on the deep fried/sugary foods.

Does someone want to weigh in on the whole protein thing? If I'm looking to tone, should I still be having protein after weight training?!

I try to get 30 - 40g protein eaten within 1/2 hour to 45 min after working out. I also shoot for roughly 1 gram per lb of body weight for a day. Although if you are not looking to gain weight and to actually lose weight, 1 gram per lb of lean body weight is good.

I think at the end of the day though, it is more important that you have eaten enough protein throughout the day and your body will take care of the rest.

Sleep is very important to fat loss and recovery from workouts as well.

[Azure]

Originally Posted by Pagal4321

Does someone want to weigh in on the whole protein thing? If I'm looking to tone, should I still be having protein after weight training?!

You need to eat excess calories to gain 'bulk'.....your body needs the protein to repair muscle tissue. If you don't get enough, or if you restrict your intake, your muscles won't be able to recover and you'll mess up your CNS very fast.

[Sly]

Watermelon. Seriously, just buy A LOT of watermelon, chill it in the fridge, and live off of that for weeks. I lost about 12-13 pounds just by doing this in 2 weeks. Also, I find that it's easier to do this then work out instead of working out + eating the watermelon at the same time.

[NoWorries]

Originally Posted by User Name

Like others have said, drink Milk with everything, but I'd aim for 6 meals a day, 3 whole food meals (or more if you can do it) + 3 weight gainer shakes. Take one of the weight gainers immediatley after working out. Try to eat some cottage cheese or something like that before bed as well..

Log your food as well in something like http://www.fitday.com/

It will give you an idea of what you are eating now in terms of calories and then you will have an idea of how to proceed (how many calories to add). Maybe just a few nuts and seeds (an ounce can be ~200 calories) a few times a day, or a little extra olive oil in that salad etc. For a treat some good dark chocolate...MMMMMM! I am talking 85% or more cocoa. Usually has less then 5 grams of sugar per serving...

Try to lift heavy (I mean relatively heavy for you) while trying to gain weight and you will mostly put on the right kind of weight...

[Azure]

Originally Posted by NoWorries

Log your food as well in something like http://www.fitday.com/

It will give you an idea of what you are eating now in terms of calories and then you will have an idea of how to proceed (how many calories to add). Maybe just a few nuts and seeds (an ounce can be ~200 calories) a few times a day, or a little extra olive oil in that salad etc. For a treat some good dark chocolate...MMMMMM! I am talking 85% or more cocoa. Usually has less then 5 grams of sugar per serving...

Try to lift heavy (I mean relatively heavy for you) while trying to gain weight and you will mostly put on the right kind of weight...

And to expand a bit here.....its tough to get like this.



You would need years of lifting to get to that point. It is quite possible to lift weights, and improve overall fitness without getting huge muscles.

[NoWorries]

Originally Posted by Azure

And to expand a bit here.....its tough to get like this.


You would need years of lifting to get to that point. It is quite possible to lift weights, and improve overall fitness without getting huge muscles.

As well, Body builders that are that low on body fat percentage (most likely under 5%) can only maintain that for a few days at most...they are not walking around like that.

Interestingly, I find most people have no desire to be that big/ripped. It takes a lot of dedication and years to get to that point (without steriods anyway) - almost fanatical...

[feartheflames]

P90x wil do the job!!!

[SeeGeeWhy]

Stop doing shot lucks, ATR!

[Phanuthier]

Originally Posted by Flames Draft Watcher

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.

I didn't know that. Thanks.

Originally Posted by Azure

Drink whole milk.

(in reply to gaining weight)

Is this opposed to drinking 1% or skim?

Originally Posted by Azure

On the idea of repairing muscle tissue? Lifting weights, or doing any kind o of physical exercise actually causes muscle fiber damage. In other words, you tear it. And this microscopic damage needs to heal properly if you're going to gain any muscle.

Heal = repair.

In order to let them heal properly you need good nutrition and adequate rest. Some of the best advice I ever got was that muscle is built in the kitchen and in your bed. Sure, you still need to put the work in when you go the gym, but it won't help you much if you have a decent workout routine, but crap for nutrition.

So, if your body has to constantly repair muscle tissue, you will burn more calories than someone who just sits at a desk all day long and doesn't workout.

Thanks! Useful info. Every morning, I wake up and my body aches all over. Shoulders, back, thighs, ankles (though both ankles are sprained). I sleep probably 7-8 hrs a night, but I've been enjoying this summer by playing 5x's of 1.5-2 hrs of soccer a week, and 5x's of an avg 3 hrs of climbing a week. FDW's info about having proteins immediately after a workout is super helpful too, I have those protein supplament things but I usually have it at night and I'll have to fill a bottle worth of it after a workout. I guess it could be that I'm not letting my muscles repair.

My question was you said everybody should lift weights. Why is that? How does that differ from climbing? As far as climbing goes, it goes something like 75% top rope (endurance), 15% bouldering (power) and 10% lead (mix of both? or at least feels that way). However, I know especially with bouldering, people just ruin their bodies, notably shoulders and fingers. Does weight lifting do that?

I'd think doing soccer and top rope climbing should help my endurance, but after 3 straight days of it, on the 4th day I'm completely crapped out and I can't do more then 4 days. I'm trying to change that since I'd like to do a 1-week climbing trip (for Kybosh, the 32-pitch Half Dome route) and right now, I can't do that. I'm not even sure I can do a couple full day trip ones I want to do (for Kybosh, Cathedral Peak and the 8-pitch Half Dome route, Snake Dike). Mentally, I'm getting there, but physically I don't think I am - does lifting weights help that?

[NoWorries]

Originally Posted by Phanuthier

I didn't know that. Thanks.


(in reply to gaining weight)

Is this opposed to drinking 1% or skim?


Thanks! Useful info. Every morning, I wake up and my body aches all over. Shoulders, back, thighs, ankles (though both ankles are sprained). I sleep probably 7-8 hrs a night, but I've been enjoying this summer by playing 5x's of 1.5-2 hrs of soccer a week, and 5x's of an avg 3 hrs of climbing a week. FDW's info about having proteins immediately after a workout is super helpful too, I have those protein supplament things but I usually have it at night and I'll have to fill a bottle worth of it after a workout. I guess it could be that I'm not letting my muscles repair.

My question was you said everybody should lift weights. Why is that? How does that differ from climbing? As far as climbing goes, it goes something like 75% top rope (endurance), 15% bouldering (power) and 10% lead (mix of both? or at least feels that way). However, I know especially with bouldering, people just ruin their bodies, notably shoulders and fingers. Does weight lifting do that?

I'd think doing soccer and top rope climbing should help my endurance, but after 3 straight days of it, on the 4th day I'm completely crapped out and I can't do more then 4 days. I'm trying to change that since I'd like to do a 1-week climbing trip (for Kybosh, the 32-pitch Half Dome route) and right now, I can't do that. I'm not even sure I can do a couple full day trip ones I want to do (for Kybosh, Cathedral Peak and the 8-pitch Half Dome route, Snake Dike). Mentally, I'm getting there, but physically I don't think I am - does lifting weights help that?

First off I am not a climber, but lifting weights with the right program will improve power, speed, stamina and strength to weight ratio if you do not eat to gain weight. Although it will depend on the individual if they could stand to gain weight and still perform at a high strength to body weight ratio, which I assume to be important for climbing...you should seriously look into Crossfit for this. I know for a fact that there are many climbers using it as a fitness program for their climbing.

Start out with just the warm up - do that for 3 weeks 3 or 4 days a week and ease into the program...don't rush and do not be afraid to scale the workouts - whether it is scaling weight or reps in the beginning. Work yourself up to doing the main page workouts as prescribed. I guarantee it will improve your climbing.

Just my $0.01 worth.

Edited to add you can gain tremendous strength doing body weight only exercises as many gymnasts have proved. It is all about levers etc. I think Ross Enamit from www.rosstraining.com has a book called Never Gymless that is only body weight. I have never read it or done any of his training, but I have heard good things about it.

An article by a climber for the Crossfit Journal - deals more with easing into Crossfit than climbing though:

http://library.crossfit.com/free/pdf..._Intensity.pdf

I know Rob Miller does Crossfit...he wrote an article for the Crossfit journal (about his nutrition for climbing the Nose route on El Capitan) as well, but it is a pay for subscription only.

Picture of him climbing here:
http://climbinglife.com/gallery/gall...onal-park.html

[rubecube]

So if I'm trying to drop 10 lbs, what should my daily diet ratio percentages be in terms of carbs vs. fibre. vs. protein vs. fats? Or does it really matter if running a calorie deficiency?