I'd just like to take this time to point out that the Paleo Diet is a good guideline for a diet. If you avoid the grains (yes, whole grains too) and eat mostly natural food with portion control, you'll be surprised how much energy you can get with little calories. I probably only eat 70% Paleo (maybe more if I'm very disciplined that week), but even that much works wonders. Low carb really is the the way to go, and Paleo is my favourite because you very nearly only get carbs from Fruit and Vegetables. There's enough written about it for me not to preach, but keeping insulin levels down (from lack of carbs/suger) and nutritional foods up is pretty much the answer to weight problems.
It's time for me to take another shot at this fitness thing. I'm getting fairly regular cardio exercise in the form of cycling home from work, it's about 40 minutes to an hour and maybe half of it is uphill. I'm sort of making an effort to eat healthy... whole grains when possible, vegetables with every meal, cereal that isn't 80% sugar most of the time. I also rarely drink soda. Still, I love me some burgers and donuts and beer, and have no plans to give up caffiene ever, so I can't exactly say I'm eating really healthy.
So anyway, right now I need to figure out a weight routine for getting fit and building muscle. Since I'm cycling I can probably ignore my legs for now but from the waist up I need some work.
Anyone know some good fitness resources online where I can figure out routines and techniques? I thought of looking on Youtube but ideally I'd like a website I can check wherever I am because I can't always use streaming media.
maximus asinus said:
From what I understand, low calories wouldn't be ideal for someone trying to work out. His body will need more energy which is done through burning off calories. From what I understand and go by, I need to consume between 2000-2500 calories per day which my body burns to give me energy through the day and to help my muscles repair after a workout. Obviously there is a proper balance, too little will actually cause your body to burn off muscle for energy and too much will cause you to gain weight as unburned calories turn into fat.
maximus asinus said:
I built my routine by asking the trainers at the gym and then through a personal trainer. I also consulted a few sites, about.com and Youtube (which helps a lot if you're unsure on the proper grips and posture).
As for what you should be working on, I would recommend that you work your legs. You don't get much in terms of muscle mass from cycling. You don't want to come out of it with pencil legs.
maximus asinus said:
As for food, you need to ensure you're eating properly and refueling after a workout as well as drinking plenty of water. Your body needs protein to repair muscle after you work out and the water helps deliver the protein to the muscle. You can cheat a bit if it is not a regular thing. I eat red meat still, I have a beer on a rare occasion. I drink two cups of coffee a day. I'd probably cut the donuts and soft drinks however.
If you want an idea of what I eat during a day it goes sort of like this:
Cherios, a banana or apple, water and a coffee in the morning (if I have time I will make eggs instead)
Carrots, brocolli, tomatos, celery, and water at around midday
Tuna sandwiches, more of the same vegetables, coffee and water for lunch
Salmon, tuna, or chicken, assorted veggies, and chocolate milk for supper
I go to gym after work and immediately after I am done I have a banana and protein shake.
throw in a bottle of water here and there until I get about 8 to 10 bottles in.
Note that I do not have a lot of fruit, or fruit juices. They have a lot of natural sugars in them.
Also note that I eat a lot more in between 9-2. That is because your body works its hardest during that time.
At supper I load on protein to help my body repair itself after I work out.
I have a protein shake (with water) after a workout because this is the fastest way to deliver the protein to your muscles. Obviously the faster it gets there the quicker it works. The banana helps my body to absorb the protein more effectively.