Fitness Diets, Workout routines...and all related stuff

[dMage]

Hello All!
I have just started weightlifting about 4 or 5 months ago, and have seen quite an improvement. I go to the gym for about an hour about 4 days out of the week, and workout almost every main muscle group. But I still have 2 problems that I would like to get rid of...
1) My stomach. I find it hard to get the motivation to keep through with my ab workout. I usually can go about one week doing about 200 reps of different ab workouts, but after that time, i get bored, or the pain gets really too intense, and I stop. Any pointers on how to get over this obstacle?
2) I really want to increase my weight, but keep it controlled. I want my diet to consist of 30% fat, 40% carb, and 40% protein, and to have it at about 3000 to 3500 calories. Any suggestions?
thanks all in advance for you feedback.

[Epitome]

[size=1][color=SeaGreen]I also have recently started doing a normal excercise/weight routine. Except I basically have a gym at my house so I really dont need to go anywhere. And I too have the same problem with weight but with abs, my brother is my solution. He is my moderator basically. If I dont do somehting when Im supposed to, he makes me do more, simple as that.

For my weight, I too have trouble gaining weight. But I have started drinking protein shakes to help me 1) gain weight and 2) get more protein to my muscles after a workout. And they have actually helped. Ive gone from 115 pounds to about 123 pounds over a period of about 5-6 weeks. So you might want to try using those.

For Reference: If you are going to be using Protein Shakes get Myoplex. Thats what I have been using and I am very satisfied with it.[/size][/color]

[James]

[color=#707875]Erm, 200 repetitions per week? Are you doing them all at once?

For a long time I was doing 50 reps each night, with a different position every night. It wasn't exactly high-intensity stuff, but it provided some level of resistance.

I recommend simply going for what is comfortable. If 200 at once is too much, drop it to 150 and then do the other 50 the next day. It's mostly just a matter of doing what is comfortable; I don't feel that there is a hard and fast rule for everyone.

As for diet...I have to tell you that I don't really get involved with the whole protien shake thing. I kind of don't view that as being particularly wholesome, somehow. But by the same token, I can't really tell you exactly how to get the right percentages; I don't worry that much about what I eat. I just try to eat healthy where I can, and include plenty of variety.

But if you're definitely looking for absolute targets, I guess you're probably better to look at a site that contains specific dietary information.[/color]

[Queen Asuka]

[color=hotpink][size=1]Yeah, I used to exercise on a regular basis, but I haven't in SO long and I think it's the reason that I'm so sick all the time now. I need to figure out a routine as we have an AMAZING gym here at UGA, but I just can't motivate myself to go. If anyone could give me so advice, please do! ^_^;

ALSO, I am thinking about taking yoga. Anyone else into that? Will it help me at all? I am very flexible, lol.[/color][/size]

[Mimmsicle]

[FONT=Verdana][SIZE=1][COLOR=Sienna][B]Hm, for those who are more fitness savvy:[/B] Is it more effective to do an exercise (say 50 situps) in one go or divide the effort (do 25 first, wait 30 seconds and then do the remaining 25)?

And I haven't got a clue what 'repetitions' mean. Anyone want to fill me in on that too?

[B]As for those people who are on about diets:[/B] just eat somewhat healthy food (potatoes are your friend), at regular intervalls. Vitamins are always a good idea too. I went to a local dietician because I didn't get all the nourishment my body required and got the advice to buy nourishment replacements and [B]add [/B] (note the key word here is [B]add[/B], not subtract) that to my daily intake of food.

But then again, I'm just an exercise novice so no need to take me too seriously ^_^[/COLOR][/SIZE][/FONT]

[Gavin]

[SIZE=1]Interesting, most interesting.

Well I'm actually trying to lose a few kilos over the next few months and get back into shape, the only problem is that whenever I try to lose weight it seems to have absolutely no effect. So what I've turned to now is just jogging about two miles a few times a day and doing weight training in my local gym and so far it seems to be paying off. As well as this I've cut out quite a lot of fat and sugar out of my diet and replaced it with fruit, which is probably having and impact.

As for the weight training part I've so far been able to bench-press about 50 kilos without huge difficulty though I can only do it about 15 times before my arms get tired. I usually do about 15 in each hand as well for about ten minutes, generally what weight I can't seem to shift I'm just trying to turn into proper muscle.

I have to admit that apart from cutting out fatty foods and some sugars as well as limiting what carbohydrate foods I eat I've not made any serious changes to my diet. I drink about 3 pints of water a day as well as about a pint and a half of milk to try and keep myself hydrated.[/SIZE]

[Mitch]

[size=1][color=red] I run 2 miles about 5 days a week, lift weights 3 of those days, and I also work at the Steak Buffet, which is exercise as well, but it's not as intense as running.

As for food, I don't really worry about it. I try to eat diverse and try to get all the food groups in my diet, but I definitely fall below the recommended allowances for servings.[/size][/color]

[dMage]

[QUOTE]Erm, 200 repetitions per week? Are you doing them all at once?[/QUOTE]
Umm... When I do get on the horse about doing the abs stuff, I do about 200 reps every night for a week...but maybe I should take ur advice and just take it slow...get comfortable with the workout, hmmm...

Mimmi, as to your question of doing either 50 all at once, or 25 at a time, my advie is the following: If you really want to tone your body, go with doing 3 sets of 25-35 repetitions, It will feel painful at first, but its much more effective and helps your body muscle cells break down, which is what you want, so that they grow back stronger.
And repetitions are the # you do continously. A set is the # you can get to before you stop.

[QUOTE]ALSO, I am thinking about taking yoga. Anyone else into that? Will it help me at all? I am very flexible, lol.[/QUOTE]
I also started doing yoga this semester at my school, and there is absolutely nothing better than a good yoga lesson the day after a grueling workout. Yoga helps your body build alot of strength and endurance, along with making you more flexible. If you have the opportunity, I would most definitely recommend it, but do keep in mind that you will get pretty sweaty if you have a good session. =)

Thank you all for your suggestions so far, and lets keep the questions, or other suggestions coming :)

[chobit]

I'm really lazy and barely do any physical activity so I have to make up for it by only eating 800 carbs a day and only drinking water.

[Heaven's Cloud]

[QUOTE=dMage]
1) My stomach. I find it hard to get the motivation to keep through with my ab workout. I usually can go about one week doing about 200 reps of different ab workouts, but after that time, i get bored, or the pain gets really too intense, and I stop. Any pointers on how to get over this obstacle?[/quote]

[COLOR=Indigo]The stomach is a tough one, especially if you are a guy (more fatty tissue tends to gravitate to a man?s stomach where as woman tend to get it in their thighs and butt).
First off, two hundred is too many. If you are in the gym lifting weights four days a week, then three of those days start your workout with abs. Make sure to do an exercise for your upper abs, your lower abs, your obliques, your transverse abs, and your lower back. If you do the exercises properly (slow up, slow down, no momentum) it should be very hard to complete twenty in a row, no matter your level of fitness.
[/color]

[QUOTE=dMage]
2) I really want to increase my weight, but keep it controlled. I want my diet to consist of 30% fat, 40% carb, and 40% protein, and to have it at about 3000 to 3500 calories. Any suggestions?
[/QUOTE]

[COLOR=Indigo]I think that you have put too much thought into your diet, especially if you are trying to gain muscle mass and weight. The most important thing you can do is eat a high protein meal right after you lift. Protein smoothies are great, a little frozen fruit, a little non-fat vanilla yogurt, a little milk and a little protein powder will provide you with plenty of protein and satisfy cravings for sweets.

Everyone has a different method that works for them when it comes to lifting, however, I have lifted regularly for well over three years now and the one tip I would share is to not rest while you are in the gym. Multitasking exercises is the best way to lift, that way your body is never at rest and you can work two separate muscle groups to their peak in one training session.
[/color]

[Baron Samedi]

[size=1]I actually read about this a while ago. They say that High Intensity workouts two or three times a week are the best. Working until the point of muscle failure is the most effective way to build up muscle.

Anyway, what I do, and have been for around 6 months, are situps and pushups.

I do... around 150-200 situps a day, in 60 batches. 60-120 each morning, and around 120 each night. I do 20-11-11-18, with short rests in between. With pushups, I probably end up doing around 100 a day, but I only do 13 at a time. 5 widespread, 5 below shoulder, and 3 under chest. I also do maybe 20 stretches per arm with this "Figure-8-Expander" thing. Basically a tough rubber loop, which you hook under your foot and pull up with your arm. I also do a 5 minutes intense workout with 1kg weights. I just wish they were heavier, lol.

Could anyone suggest other exercises, which don't involve equipment, that would supplement my sit-ups? I'd love to get a true six-pack. I have got a bit of one, but it's not... raw, unbridled strength yet ~_^

And always remember, you can only work as far as your genes. Some people will never be really really muscular. But, you can improve.[/size]

[Brasil]

I read through the replies here, and didn't really see any mention made of fast food, so I'll just throw that in before I hop in the shower.

Fast food is the devil, pretty much. I remember back when I used to get it like, every night, and late at night, to boot. I always felt horrible. My stomach, bowels, and overall health was pretty bad. I was constantly feeling sick, constantly lethargic, generally...I felt like sh-t.

I cut that fast food out of my diet, went cold turkey, as it were, and the health improvement was unbelievable. I get fast food once in a blue moon now, but the blue moon is rare. Just last month I had a burrito from Taco Bell for the first time in about 7 months, and boy, I paid for it when I bought it, and I paid for it again shortly after I ate it, lol.

So, I think another thing to keep in mind when improving your health is to severely cut down on any fast food (Taco Bell, McDonalds, Wendy's, etc). Once in a while is okay, and I do it once in a while just to remind myself how bad it is for me. My complexion's improved a lot, too, since I cut that crap out of my diet.

[Queen Asuka]

[color=hotpink][size=1]Well, I'm getting ready to register for my classes for Spring semester and I was just curious as to which PE I should take: Aerobic Dance or Body Conditioning. I'm scared that if I go into the body conditioning class that it will be a bunch of guys and that I'm going to feel REALLY stupid, but I want to know how to condition my body, especially when it comes to weight lifting. I don't know, you tell me.[/color][/size]

[Juu]

[color=deeppink][size=1]I'm hoping to start Yoga in the summer if my schedule isn't too hectic.

Fitness-wise, I do 280 curl-ups, 15 leg lifts, and dance on a daily basis. About every three days, I go jogging for four miles (two miles down/uphill and two miles on the beach and back). Problem is, my arms have bearly any strength in them, so I'm planning on getting some light-ish weights and work on doing more push-ups.

Hmm. Diets. I used to be anorexic two years ago, but gained back much of the weight I lost that following year, so I'm pretty convinced they don't work (particularly for people my age -.-). Lately, I've been having a good breakfast/dinner, but splitting up lunch so it's the same quanitity, but at separate times in the afternoon. For snacks and blah, rather than buying chips/cookies, I just ask my dad to buy me fruit, and I'm learning how to cook so I can stay away from instant noodles. We don't keep junk food at home anymore (...besides diet coke ¬¬), so I just eat crisps on trips, which I'm totally fine with. What sucks for me, though, is that I've got an incredibly slow motabolism/odd growth spurts, so even if I'm not eating much, I'll gain weight for a period of time then grow it all off. >.>;

*shakes fist at cool-gene-d people*[/color][/size]

[Guest Stewie Griffin]

I need to start an exercise routine 'cause I need to loose some of my extra weight anyone have any ideas of a routine that might work if you do plz pm me.

[Stuart]

[FONT=Trebuchet MS]Welcome to OtakuBoards, Stewie.

Please do not bring back threads over a year old. This discussion ended quite some time ago; No need to continue it now.

[B]Thread Closed.[/B][/FONT]