For BG fitness fanatics, a question..

[bigpapi]

That's pretty much why I slacked on July 4th, Can you imagen Burgers, hotdogs, chicken wings/breast/thigh, Steaks, Pork chops, steak tips

[Moss]

Don't remember if I had asked this before but I'm asking again if I did..

I had to stop P90X due to heart issues and starving myself till my heart gave out on me, but now that I'm eating a lot better (maybe too good) I'm going to start doing P90X again since it's the only way I can motivate myself to exercise.

I know it takes time to get through the entire hour or so workouts but what about plyometrics? Is it normal for me to only finish like 20-30 minutes of it without feeling like I'm going to puke and have to stop? I tried to take a 5 minute break and get back into it but I just couldn't do it.. that feeling of needing to puke came right back. Is 20-30 minutes decent for my first time doing it in six months? :-/

I feel like maybe I should just do kenpo-x or cardio-x in place of plyo until I get into the groove of things.

Also, this shit sucks when all I've done for six months is sit on my ass and play video games.

No. Cardio. Strength. At. AAAALL.

People think that just because I'm 140 pounds that I'm healthy. Bitches aint seen me naked! Aint pretty..

Those P90X workouts are pretty rough, especially plyo, so I wouldn't worry about not lasting long. Maybe you would get more out of it if you stopped on each exercise early rather than going balls to the wall for as long as possible?

Also, as someone who also started P90X because it was the only way I could motivate myself at the time, I would look into the starting strength novice program. Personally, it is a lot easier to burnout and get sick of something you do every day, whereas 3-4 days a week of fairly short but intense heavy lifting is fun and I actually look forward to the gym.

[*Shinzon*]

So here's a question I forgot to ask, how do people usually cool down after work outs and/or after running? I know it's always a good idea to stretch, but what kind of things do people usually do?

[Omnipotent]

So here's a question I forgot to ask, how do people usually cool down after work outs and/or after running? I know it's always a good idea to stretch, but what kind of things do people usually do?

Tanning Bed (nohomo)

[*Shinzon*]

Tanning Bed (nohomo)

Only you omni only you

[Omnipotent]

Only you omni only you

I try to not clean the bed when I see a hot girl go out before me, that way I lay face down in the bed and pretend we got to 2nd base.

[*Shinzon*]

I try to not clean the bed when I see a hot girl go out before me, that way I lay face down in the bed and pretend we got to 2nd base.

If I didn't know you I'd take that statement for granted. Also to comment on my progression running: My goal is a 16-15minute 1.5 mile run. Today I did that run in 17:55 which is not bad considering how out of shape I really am. Now if I could see some lifting gains D:

[richardd]

im proud you goldo. do us elvaan 1b's proud son. team sexy unite! samurai will never die, even in 14! remember to holla at your boy through FB or msn if you need anything. and dont ever be scared of those free weights man. if anyone gives you a look, just go outside and draw a giant penis on their car with your car keys

[Meat]

So here's a question I forgot to ask, how do people usually cool down after work outs and/or after running? I know it's always a good idea to stretch, but what kind of things do people usually do?

30 min post workout cardio at 120-129 bmp.

[Weiing]

I cool down after lifting/HIIT session by taking a shower. I actually don't do much "cool down" as I don't have time... don't know if it's bad but eh. whatevz.

@Jak:
Plyometrics is hard crap... no matter what, I think. So yeah. Even if you can only last 20-30 minutes, that's pretty good. I have some admiration for people who can do P90x because 1) it's 1hour long, sometimes 2 hours a day, and 2) you do it everyday...

[Belkin]

So here's a question I forgot to ask, how do people usually cool down after work outs and/or after running? I know it's always a good idea to stretch, but what kind of things do people usually do?

During high school football, of all things, we used to have to take yoga classes that preached the importance of breathing after periods of strenous exercise. Stretching IS part of it, but the key to it was calming yourself down completely before heading off to do other things. My workouts look something like

1. Stretching appropriate muscle groups before work out. Gets the blood flowing and warms up the muscles.

2. Standard 90-100 minute workout

3. Intense cardio for 15-30 minutes.

4. As SOON as you get off cardio, go find a mat and do some yoga shit/breathing exercises. Focus on relaxing every part of your body along with deep breathing. I usually do this for about 5 minutes.

[Myth]

I like to do some active stretching after and during workouts. As for running I do a little bit of a cool down run/jog and stretch.

[Oreth]

Ok so my head is getting a little bit melted here.

Upon advice given a few pages back without monitoring what im eating and calorie counting my excercise would be pretty pointless.

So im trying to make a weekly plan for 6 meals a day mixing up as much protein as i can while cutting out as much carbs as possible. Only problem is my diet isnt great and im trying to eat some veggies and not as much pasta/rice/potato.

Anyways im thinking of moving bread/rice/pasta to wholemeal/wholegrain and then focusing on healthier snacks (nuts,fruit,health bars,shakes) then focusing on portion size (this is a huge problem for me as i always make too much)

So anyways i got some cream of chicken soup today, 300g serving that only had 171 calories but it was equal to 15% of my fat per day aswell as 24% of my saturated fats for the day. While the calorie content was good for the serving i got (it filled me) should i also be focusing on these other reccomended daily amounts.

Also seems some nuts are good for you, cashew nuts being close to the top healthy eating wise but in the shop all i could find was roasted & salted in all the nuts (all the nuts available where the same almonds,walnuts etc) are these considered junk food and should be sourcing them in the health store only?

This stuff is some serious maths...

[Atreides]

don't worry so much about the fat/saturated fat percentages. Remember that they're going to be based on a USDA recommended diet of 2200 or 2400 calories, which isn't necessarily how many calories you'll be eating.

The easiest way to do it is to just count calories first, and not worry about the macronutrients until you're done. Then count protein and make sure that's adequate. Carbs/fats can fill in the rest in almost any combination.

and you might have to search around but you should be able to find raw (unsalted and unroasted) nuts outside of the health store. Hell, you can even buy them on amazon lol

[Meat]

During high school football, of all things, we used to have to take yoga classes that preached the importance of breathing after periods of strenous exercise. Stretching IS part of it, but the key to it was calming yourself down completely before heading off to do other things. My workouts look something like

1. Stretching appropriate muscle groups before work out. Gets the blood flowing and warms up the muscles.

2. Standard 90-100 minute workout

3. Intense cardio for 15-30 minutes.

4. As SOON as you get off cardio, go find a mat and do some yoga shit/breathing exercises. Focus on relaxing every part of your body along with deep breathing. I usually do this for about 5 minutes.

100 min workouts, standard???? mine are 45mins tops

[Meat]

Ok so my head is getting a little bit melted here.

Upon advice given a few pages back without monitoring what im eating and calorie counting my excercise would be pretty pointless.

So im trying to make a weekly plan for 6 meals a day mixing up as much protein as i can while cutting out as much carbs as possible. Only problem is my diet isnt great and im trying to eat some veggies and not as much pasta/rice/potato.

Anyways im thinking of moving bread/rice/pasta to wholemeal/wholegrain and then focusing on healthier snacks (nuts,fruit,health bars,shakes) then focusing on portion size (this is a huge problem for me as i always make too much)

So anyways i got some cream of chicken soup today, 300g serving that only had 171 calories but it was equal to 15% of my fat per day aswell as 24% of my saturated fats for the day. While the calorie content was good for the serving i got (it filled me) should i also be focusing on these other reccomended daily amounts.

Also seems some nuts are good for you, cashew nuts being close to the top healthy eating wise but in the shop all i could find was roasted & salted in all the nuts (all the nuts available where the same almonds,walnuts etc) are these considered junk food and should be sourcing them in the health store only?

This stuff is some serious maths...

it's only complicated at the start. You really shouldn't worry about fat content that much, fats dont make you fat, unused carbs do.

One thing i suggest to start out is to cycle your carbs. lets say u do 6 meals a day, go from a high day where you cheat and eat carbs with every meal to the next 2 days where only the 1st 3 meals contain carbs then restart the cycle again.

[Oreth]

Thanks for the reply guys,

Thats grand so. Ok so my primary goal is to loose weight so as mentioned Burn more calories than i intake. Does that mean reduce the calories im supposed to have or just work out more or a combination of both

If im only working out on set days? How does this work. Eg starting off ill only be going to the MMA gym doing BJJ & Wrestling 2 days a week (Monday & Wednesday). Once my fitness improves i plan to going more. How can i work out how much calories my workout burns? Each session is 2 hours long and pretty intense.

Days im not going to the gym should i walk and do some light excercises?

Sorry for the nooby questions but want to do this right. What would you reccomend my calorie intake should be? So i can workout an eating plan.

edit: Also in relation to eating the likes of meat & rice or pasta is it ok to use sauces once i include them into the calories i can have?

Thanks

[Atreides]

yea of course you can use sauces. You can eat anything on a diet, as long as you don't eat too many calories. So just count how many calories are going into your body, including the calories in pasta sauce. You can even eat oreos as long as you budget the calories for it.

That being said, don't cram all your calories (especially) carbs late at night. Try not to eat much of anything besides protein and dairy past 9pm or so.

[Nyx]

You definitely want to cut the calories you consume AND increase your exercise. Don't go so crazy that you put yourself on some kind of Holocaust diet though. You wont be able to stick to it, and you won't really be doing yourself any favors in the long run.

Eat food in moderation, pay attention to portion sizes, and try to get your calories from healthier alternatives when you can. That doesn't mean that you can't ever eat foods you like again, but you do need to be conscious of just how rich they are in calories and how much you're consuming.

Carbs are no good in the evenings and at night, so if you tend to enjoy carb-rich foods, eat them in the morning. EDIT: Atreides already covered that. Oops.

[Weiing]

In regards to calorie burning and what not:
Your body doesn't count calories day by day, it's just how we humans do it to make it more tangible. If 1 lb = 3500 calories and you want to lose 1lb a week, you just have to somehow burn 3500 less calories than usual. Most people like to break this up into having around a 500 calorie deficit a day. Like you've said, this can be achieved by either working out and burning 500 calories while you eat the same amount of calories, not working out and eating 500 calories less than maintenance, or a combination of the two.

If you've already figured out your resting metabolic rate (how many calories you burn if you are sedentary, basically) and then add in how much MMA (I guess?) would burn, that's how much you would be burning for those two days. So, you'll probably need to eat more during those days to fuel your body, but just don't go over. The rest of the days, you can eat a little bit less and stay active, or however you want to do it. But remember, your metabolism may have risen temporarily because of the workout. It's why I like to alternate lifting weights and HIIT/sprint sessions on the weekdays and usually some walking/bike riding during the weekends.

When it comes to calories, what I like to do is cycle/zigzag them. You can use this link as a guide: http://www.freedieting.com/tools/calorie_calculator.htm You don't have to strictly follow what they recommend for the days, but it's just to give you an idea on how to cycle calories--which is more natural for your body anyway. Just don't look at extreme fat loss column, because that's usually crazy and below your usual BMR/RMR calculations. I don't know why but I like the Harris-Benedict equation, but that's just me. Remember, these calculations aren't 100% accurate, but an estimate...everyone is different.

In regards to sauces:
You can add sauces if you would like. Usually, tomato sauces and what not are pretty low in calories anyway (1/2 cup for 40-60calories, for instance). However, just be more mindful of milk-based, cheesey, and creamy sauces, as that usually is a lot more.

In regards to your other post:
Yeah, first just worry about your overall caloric intake. Then once you've got that down, focus on protein then the rest... like Meat said, fat doesn't make you fat, so... Don't worry about fat. Fat is actually quite delicious and, along with protein, helps keep you full for a longer time.

Nuts, usually they will have raw nuts at grocery stores... You may have to look in the baking section instead. Usually typical grocery stores only have roasted & salted nuts in the nuts aisle. However, roasted and salted isn't too bad...just make sure the oils aren't hydrogenated and whatnot. Raw nuts are delicious, but sometimes roasted & (un)salted nuts just hit the spot. Also, most nuts are pretty good: walnuts, almonds, cashews, brazil, macadamia, hazelnut/filbert, etc.

Sorry for the long post.