Health Compilation Thread - First of its kind (Mods UP This ISH!!)

[Shaolin Temple]

I feel the need to make a compilation of all the vital health "secrets" out there. Information that is not known to the average person. Any articles, tips on diets, workouts, proper forms, lifestyle changes that you read, even if you think it's somewhat known, post it here.

Mods, can you up this thread. I feel we can make some major noise. Just create a title for the information you have and bold it. Take mine as an example.

Eat More Fat

"If you want to gain muscle mass, you must eat enough dietary fat. Dietary fats play an essential role in hormone production, which in turn is responsible for growth and strength increases. I have never gained muscle on a low fat diet, though many people still believe that eating fat makes you fat. This is absolutely false. In fact, there is a very popular muscle gain diet that been around for years, called the "Anabolic Diet" that requires you to eat only fat! Butter, bacon, and heavy cream are all on the menu. Though quite extreme, this diet does work.

Most people are overweight because of a diet high in simple carbohydrates, not from eating fats. If your diet is too low in fat, your body will actually make a point to store any fat it gets, because it doesn't know when it will get more. A low-fat diet will also lower testosterone levels, something we do not want when trying to gain weight. Studies have shown that dietary fat has a direct relationship with testosterone production. An increase in dietary fat intake seems to bring on an increase in testosterone levels. The inverse is also true. A decrease in dietary fat intake is usually accompanied by a decrease in free testosterone levels.

However, you don't want to increase your intake of saturated fats. Saturated fats are what cause disease and coronary problems. Though you will always have some saturated fats in your diet, your main focus should be to increase your intake of Essential Fatty Acids (EFAs).

EFAs are unsaturated fats that are necessary for thousands of biological functions throughout the body. Because they cannot be manufactured by the body, the must be provided by your diet. These fatty acids not only help increase testosterone production, but they also aid in the prevention of muscle breakdown, help to increase your HDL level (good cholesterol) and assist in hormone production. To get your recommended amount of EFA's, I recommend supplementing your diet with either Udo's Perfect Oil Blend (which combines omega- and omega-6), or Cold-Pressed Flaxseed oil (which is mostly omega-3)."

From Anthony Ellis’s tips for gaining muscle

Anything is welcome

[houston911]

give examples

what are good fats? the only ones i know are peanut butter and nuts?

what are some complex carbs?

[Shaolin Temple]

give examples

what are good fats? the only ones i know are peanut butter and nuts?

what are some complex carbs?

good fat
extra virgin olive oil
salmon
flaxseed oil
almonds
walnuts
avacado
omega 3 eggs
tuna
scallops, etc

complex carbs - foods high in fiber

[Shaolin Temple]

I totally forgot about this thread

Here is more information:

The official definition of organic foods is simply put by Wikipedia encyclopedia and it states: “food produced without the use of artificial pesticides, herbicides, and in many cases genetically modified organisms (GMOs)”

Choosing to eat organic food is one of the simplest, most pleasurable ways to protect and promote one’s health. A healthy lifestyle starts with basic nutrition.

The following information provides the top reasons to eat organic foods.

• Organic produce is not covered in a cocktail of poisonous chemicals. The average conventionally-grown apple has 20-30 artificial poisons on its skin, even after rinsing.

• Fresh organic produce contains on average 50% more vitamins, minerals, enzymes and other micro-nutrients than intensively farmed produce. The term "vitamin" refers to a class of known compounds with established roles in metabolism and basic physiological functions. Unlike carbohydrates, fats and proteins, vitamins do not provide our bodies with calories. Instead, each vitamin is necessary for the proper functioning of certain cellular and whole-body systems. Minerals, like vitamins, provide no energy, but instead act in specific functional roles. They are vital to a healthy lifestyle.

• Going organic is the only practical way to avoid eating genetically modified (GM) food. And by buying organic food, you will be registering your mistrust of GMOs and doing my bit to protest against them.

• Concerning dairy or meat products, going organic has never been more essential to safeguard anyone’s health. Intensively-reared dairy cows and farm animals are fed a dangerous cocktail of anti-biotics, growth promoting drugs, anti-parasite drugs and many other medicines on a daily basis, whether they have an illness or not. These drugs are passed directly onto the consumers of their dairy produce or meat, which must be a contributing factor to meat-related diseases like coronaries and high blood pressure.

• About 99% of non-organic farm animals are now fed GM Soya. Again, common sense says that organic is safe food.

• Organic produce simply tastes so much better. Fruit and vegetables full of juice and flavor, and so many different varieties to try! For instance, there are about 100 different kinds of organic potatoes in production in the UK, and that's just potatoes!

• Organic farms support and nurture our beautiful and diverse wildlife. Over the last thirty years, intensive farming has led to dramatic erosion of the soil, a fall of up to 70% of wild birds in some areas, the destruction of ancient hedgerows, and the near extinction of some of the most beautiful species of butterflies, frogs, grass-snakes and wild mammals.

• Organic food is not really more expensive than intensively farmed foods, as we pay for conventional foods through our taxes. Billions upon billion are spent every year cleaning up the mess that agro-chemicals make to our natural water supply. Go organic for a genuine more cost-effective future.

[Shaolin Temple]

The Importance of Water

Our bodies are composed of roughly 60 trillion individual parts called cells. Because immunity is so important, about a third of those are immune cells; other than bone and connective-tissue cells, all the rest can be thought of as little water balloons. They are full of fluid and float in an ocean of "extra cellular" fluid; and they each have a barrier, the cell membrane, which keeps them intact. The membrane is the ultimate gate guard in one form or another, this structure underlies all living systems on earth. The membrane around a cell controls everything - nutrients, oxygen, hormones, toxins and electrolytes -that enters or leaves it.

Water is the ultimate muscle and whole-body "flushing" tool. Water flushes and helps stabilize membranes, due to its effects on electrolyte levels and cell charge, thus enhancing the capacity of cells to expeditiously process the quantities of nutrients and waste products required to support muscle growth. Water dilutes, dissolves and helps eliminate toxins and trash that could otherwise inhibit immune function, muscle recovery and growth.

The immune system is the key to tissue repair. As nature would have it, when the immune system is damaged by toxins and is fighting primarily to eliminate them, repairing muscle tissue is a minor issue. Pollution stretches the limits of our internal detox systems, so detoxing becomes a much higher priority. When pushing the physical envelope, eating and training like there's no tomorrow, is needed for musculoskeletal repair and growth.

It cannot be emphasized enough the importance of "feeding" the immune system because it acts as the Departments of Defense and Waste Management combined. And, although many substances can enhance immune function, water is known as the single most powerful immune "nutrient," detox agent and anabolic augmenter.

[Shaolin Temple]

“Good” cholesterol – (HDL) cholesterol
High-density lipoprotein, or HDL cholesterol, is called “good cholesterol” because it is believed to remove cholesterol from the blood. High levels of HDL in the blood may help to reduce the risk of coronary heart disease. A low HDL level can increase the risk.
“Bad” cholesterol – (LDL) cholesterol
Low-density lipoprotein, or LDL cholesterol, is known as “bad cholesterol.” Excess LDL builds up in the arteries and may lead to heart disease. The higher the level of LDL, the higher the risk of heart disease. Lowering elevated LDL cholesterol can reduce the risk of developing heart disease.
1. Foods that raise HDL cholesterol include onions, omega-3 acids, and soluble fibers. Eat half a raw onion a day raises HDL (good) cholesterol an average of 25 percent in most people with cholesterol problems.
2. Eat at least two servings of foods high in soluble fiber. Soluble fiber is found in whole grains, oats and oat bran, brown rice, fruits such as citrus fruit, apples, grapes, etc. and legumes & lentils. The soluble fiber raises HDL levels and helps lower total cholesterol. The wholegrain are also good source of linoleic acid.
3. Use cooking oils higher in monounsaturated fats, such as canola or olive oil. It is found that monounsaturated fats raise HDL levels.
4. Increase the consumption of omega-3 fatty acids found in fish, cold-pressed flaxseed oil, safflower oil, sunflower oil, canola oil, dark green vegetables, etc.
5. Eat at least two servings of soy (phytoestrogens) products. Tofu, tempeh, and TVP (texturized vegetable protein) may help raise HDL levels. Include at least two servings each day.
6. Avoid trans fatty acids i.e. hydrogenated oil or vegetable shortening. Choose a liquid or semisoft variety of margarine Trans fatty acids are found in and many fast foods and French fries, baked goods such as cookies, crackers and cakes. Remember, the softer the spread, the less trans fat it contains.
7. Avoid refined carbohydrates like sugar and refined flour. These have shown to raise blood cholesterol and triglycerides.
8. Avoid food sources of cholesterol such as egg yolk, liver, kidney, brains, etc.
9. Avoid high fat dairy products such as regular milk, cheese and cream.
10. Reduce alcohol intake. However, alcohol (wine or beer) in moderation may raise HDL levels. However, if you do not drink, do not start to raise HDL, it is not a medicine.
11. Do aerobic exercise (brisk walking, jogging, etc.) every alternate day.

[Shaolin Temple]

Formula for calculating the Basal Metabolic Rate (BMR)

Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in year)

Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Formula in Metric System

Men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)

Women: BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)

Harris Benedict Formula (once the BMR is known):

Sedentary (little or no exercise):
Calorie-Calculation = BMR x 1.2
Lightly active (light exercise/sports 1-3 days/week):
Calorie-Calculation = BMR x 1.375
Moderately active (moderate exercise/sports 3-5 days/week):
Calorie-Calculation = BMR x 1.55
Very active (hard exercise/sports 6-7 days a week):
Calorie-Calculation = BMR x 1.725
Extra active (very hard exercise/sports & physical job or 2x training):
Calorie-Calculation = BMR x 1.9

[Shaolin Temple]

PROTEINS

Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, sea bass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Drinks
Egg Whites or Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% Lean Ground Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

COMPLEX CARBS

Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes
Yams
Beans (pinto, black, kidney)
Oat Bran Cereal
Rye Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Whole wheat or Spinach Pasta
Rice (white, jasmine, basmati, Arborio, wild)
Potatoes (red, baking, new)

FIBROUS CARBS

Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Eggplant
Green or Red Pepper
Onions
Pumpkin
Garlic
Tomatoes
Zucchini

FRUIT

(if acceptable on diet): bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries, lemons or limes

HEALTHY FATS

Natural Style Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds
Flaxseed Oil

DAIRY AND EGGS

Low-fat cottage cheese
Eggs
Low or Non-Fat Milk
Bottled Water


CONDIMENTS & SPICES

Diet Soda
Crystal Light
Fat Free Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Hot Peppers and Hot Sauce
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc )
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)

[Shaolin Temple]

Basics of Bulking and Cutting
It is easy to lose weight but most do not know how to keep all of the hard earned muscle in the process. Conversely, some people know how to gain muscle, but need to learn how to gain muscle without fat gain.

Bulking is simply eating more calories than the BMR, but it is not as simple as it seems. The calories need to be from healthy bodybuilding foods and not from junk foods like pizza, chips, and cookies. The other hard part of bulking is determining the BMR or basal metabolic Rate. The BMR is basically the number of calories burned at rest all day. To start, eating 500 calories over maintenance everyday will help bulk. If there is fat increases after a week reduce that number to 300. Additionally, if muscle gains are at a minimum or if a plateau is reached then an increase in caloric intake is necessary.

While cutting, the prime concern should be keeping muscle loss to a minimum. That means no crash diets and try losing weight to fast or chances are muscle will be lost. To start, lower the caloric intake from the BMR to roughly 300 fewer calories a day, which is good starting point. There are two options: one is to eat less food, and second is to engage in more cardiovascular exercise to burn these calories. The second option is best.

In conclusion it is best to slowly make gains in muscle or loss in fat so that muscle loss and fat gains are kept to a minimum.

[Shaolin Temple]

HIIT - High Intensity Interval Training (Anaerobic)

The reason that High Intensity Interval Training works better for fat loss is this: When doing a cardio session at the same pace the whole time, the body goes into what is called steady state. This means that the body has adjusted itself to the speed and tries hard to conserve energy (calories). This can be avoided and burn more calories and FAT by doing the interval training.

The easiest way is to start off at a good pace for 5 minutes. Then take up the intensity on the machine and go as hard and as fast as possible for a minute and then bring it back down for a minute or two — however long it takes to recover enough to do it again. ANY cardio machine will work —but the better machines are treadmill and the elliptical trainer the best.

Another easy way to introduce this kind of cardio without going into overdrive and killing the body off the bat is simply to keep changing pace as well as intensity level every two minutes or so — go up and down — make it a challenge. This will "trick" the body into burning more calories since it can not achieve steady state.

When it comes to the heart rate concern in terms on whether to stay low or high this is the answer: at a lower % of max heart rate (65%), a larger percentage of calories burned come from fat than at a higher heart rate (80-90%). HOWEVER, despite the percentages, more total calories will be burned and therefore more total fat calories at a higher heart rate.

[Shaolin Temple]

ok, I think that is good enough for now. If this doesn't get the ball rolling, I don't know what will. There is plenty of information out there, and it's best if we learn from each other and the sources out there.

Feel free to post workouts you heard about, whether it's free weight training, balance training, cardio training, rehab strategies, what equipment is best to buy (which I will be very interested in) and where to buy to save loot. Maybe myths you heard about, supplements, healthies meals, the 40 essential nutrients (actually I can post that later, but it hella long, but it's everything you will need to read), etc, etc, etc.

Come on people. I get hyped when I read some informative ish, I'm sure some of yall get hyped too.

And mods, can you up this please. Thanks!

[7:30femmefatale]

good sh*t..

ST, can you tell me.. how little fat is too little? roughly, how many grams of fat a day should i be eating to maintain a healthy low-fat diet without giving my body so little fat that it stores all the fat i do give it?

[Bk's Mr Incredible]

www.watercure.com


how do you guys avoid foods containing high fructose corn syrup?

Thats one ingredient i'm now trying to avoid completely, but it seems like EVERYTHING i own damn near has it

[Shaolin Temple]

good sh*t..

ST, can you tell me.. how little fat is too little? roughly, how many grams of fat a day should i be eating to maintain a healthy low-fat diet without giving my body so little fat that it stores all the fat i do give it?

Firstly you should avoid saturated fats as much as possible. Obviously alittle will not hurt and secondly, it is impossible to completely avoid it. Also, focus on EFAs or Essential Fatty Acids, which are a part of the essential nutrients family. In other words, your body depends on you to feed it essential nutrients since the body cannot create it. And it's needed for your body to function at a higher efficiency.

Personally I have a problem with low-fat diets. One of the more popular myths that people wholeheartedly believe in is that fat is what contributes to overweight or obese people. This is not the case. As a matter of fact, fat helps promote hormone growth, which is what you want, men or women. I think a healthy moderate fat diet is good.

In terms of how much, first it depends on your BMR (Basal Metabolic Rate) or the amount of calories you burn per day at rest. Intake about 30% - 40% from healthy fats - nuts, extra virgin olive oils, etc.

I posted something about fats somewhere up there. Hope that helps.

[Shaolin Temple]

www.watercure.com


how do you guys avoid foods containing high fructose corn syrup?

Thats one ingredient i'm now trying to avoid completely, but it seems like EVERYTHING i own damn near has it


it's virtually impossible to completely avoid it day in and day out. But you can easily minimize it. Go to a health/organic food store. Also look at the labels and make sure it is not listed as one of the first four ingrediants. Even if it's something you think will not have any type of sugars.

[7:30femmefatale]

Firstly you should avoid saturated fats as much as possible. Obviously alittle will not hurt and secondly, it is impossible to completely avoid it. Also, focus on EFAs or Essential Fatty Acids, which are a part of the essential nutrients family. In other words, your body depends on you to feed it essential nutrients since the body cannot create it. And it's needed for your body to function at a higher efficiency.

Personally I have a problem with low-fat diets. One of the more popular myths that people wholeheartedly believe in is that fat is what contributes to overweight or obese people. This is not the case. As a matter of fact, fat helps promote hormone growth, which is what you want, men or women. I think a healthy moderate fat diet is good.

In terms of how much, first it depends on your BMR (Basal Metabolic Rate) or the amount of calories you burn per day at rest. Intake about 30% - 40% from healthy fats - nuts, extra virgin olive oils, etc.

I posted something about fats somewhere up there. Hope that helps.
yeah it helps. you're such a fountain of knowledge on fitness.. :D

i've been gettin about 20-25 grams of fat a day, mostly if not all from "good" fats.. nuts, olives, avacado, tuna, etc.. i may step it up and get some more fat in my diet if you think that's too little..

[Shaolin Temple]

yeah it helps. you're such a fountain of knowledge on fitness.. :D

i've been gettin about 20-25 grams of fat a day, mostly if not all from "good" fats.. nuts, olives, avacado, tuna, etc.. i may step it up and get some more fat in my diet if you think that's too little..

20 to 25 grams of fat translates to 180 to 225 calories. You can easily up that some more. Let's say, for arguments sake, you intake 2000 calories per day. This means your fat intake is roughly 10% of your total caloric intake. Even if you intake 1600 calories per day, the fat intake is about 13%. You need to up that a bit if this is the case.

You need a balance of healthy carbs, fats and protiens. Most of these diets out there focus on denying the body some important element. I think it fools many people into believing that there are magic diets out there in which will make them look like a model in 2 months.

[Shaolin Temple]

Hypertrophy is the increase of the size of an organ. It is most commonly seen in muscle that has been actively stimulated, the most well-known method being exercise.
Hypertrophy is only desirable when it occurs in the skeletal muscles. This is most effectively done by undertaking resistance training, though it can also occur during other high anaerobic exercises such as interval training, rowing, cycling and sprinting.

For hypertrophy to occur in the skeletal muscles, the muscle must be directly stimulated as discussed above. Also a diet, in which there is a caloric surplus and abundant in protein, is required in conjunction with regular rest (8-10 hours per night). Though protein is an integral part of attaining muscular hypertrophy, it should not be overdone as it can put the kidneys under increased stress as it has to process more urea.

Resistance training typically produces a combination of the two different types of hypertrophy; contraction against 80-90% of the one repetition maximum for a lower number of repetitions causes myofibrillated hypertrophy to dominate (as in power lifters, olympic lifters and strength athletes), while several repetitions against a sub-maximal load facilitates mainly sarcoplasmic hypertrophy (professional bodybuilders and endurance athletes).Ventricular hypertrophy (i.e., increased ventricular mass) is an adaptation by the ventricle to increased stress, such as chronically increased volume load (preload) or increased pressure load (after load). It is a physiological response that enables the heart to adapt to increased stress.

Protein Synthesis
Finally, the message filters down to alter the pattern of protein expression. It can take as long as two months for actual hypertrophy to begin. The additional contractile proteins appear to be incorporated into existing myofibrils (the chains of sarcomeres within a muscle cell). There appears to be some limit to how large a myofibril can become: at some point, they split. These events appear to occur within each muscle fiber. That is, hypertrophy results primarily from the growth of each muscle cell, rather than an increase in the number of cells.

[Big H]

Resistance training typically produces a combination of the two different types of hypertrophy; contraction against 80-90% of the one repetition maximum for a lower number of repetitions causes myofibrillated hypertrophy to dominate (as in power lifters, olympic lifters and strength athletes), while several repetitions against a sub-maximal load facilitates mainly sarcoplasmic hypertrophy (professional bodybuilders and endurance athletes).Ventricular hypertrophy (i.e., increased ventricular mass) is an adaptation by the ventricle to increased stress, such as chronically increased volume load (preload) or increased pressure load (after load). It is a physiological response that enables the heart to adapt to increased stress.



I just wanted to highlight this point because it is extremely overlooked. People must approach lifting in stages. For most, Hypertrophy will be the first step which is to build actual muscle mass. Lifters must learn the difference between muscle and strength. Starting out at low weight and high reps has been a staple for inducing Hypertrophy during the first phase of a training program. Once your body has adapted to a particular weight you must adopt a progressive weight training program where you actually increase the weight in an effort to force new growth, both in mass and strength.

Hypertrophy is why many new lifters or those getting back into it will see fast gains and minimal fat gain. When you sleep during the Hypertrophy phase it is crucial to reach R.E.M sleep which kick starts the flow of Growth Hormone and Testosterone in the body. This is why sleep is so crucial; your body simply secretes these two vital components at a much more effective rate. Your body will essentially feel paralyzed during R.E.M sleep; some may wake up and notice they can't move at all (happened a few times to me, f*ckin freaky).

[Shaolin Temple]

The many biochemical processes that make up the body's metabolism can be grouped into two general categories - anabolism and catabolism. Anabolism is the building up of complex molecules, while catabolism is their breakdown. To build molecules and sustain life, the body needs energy. It gets this energy from the breakdown of nutrients such as glucose and fatty acids. So, for molecular construction to occur, molecular destruction must go on at the same time to release the energy required to drive the biochemical reactions. When anabolism exceeds catabolism, net growth occurs. When catabolism excesses anabolism net loss occurs.

Anabolism includes the chemical reactions that cause different molecules to combine to from larger, more complex ones. The net result of anabolism is the creation of new cellular material, such as enzymes, proteins, cells, cell membranes, and tissues. Anabolism is necessary for growth, maintenance, and tissue repair.

Catabolism includes the chemical reactions that break down complex molecules into simpler ones for energy production, for recycling of their molecular components, or for their excretion. If energy is produced, it is stored as glycogen or fat. Recently, the trend in sports nutrition has been to focus on anti-catabolic training methods and nutrients. For example, when the muscles are strenuously trained and the muscle fibers are damaged, cortisol is released at a higher level, speeding up the breakdown of tissues.

Antioxidants and a number of phytochemicals also have anti-catabolic effects, as does high protein and all around good nutrition. By reducing the rate of catabolism, anabolism is increased, resulting in faster recovering, a higher level of performance, and an increased growth rate.

Metabolism includes only the chemical changes that occur within the tissue cells of the body. It does not include changes to any other substances, such as foodstuffs going through the digestive tract. The body needs many nutrients to function optimally.

A slight deficiency of even one vitamin can slow down metabolism and cause chaos throughout the body. The body builds thousands of enzymes to drive the metabolism in the direction dictated by activity and nutrition. When training several hours a day, the diet better contain the nutrients it needs to fuel its many metabolic pathways.

[Shaolin Temple]

Funny!! Haters are everywhere. Once upon a time this thread was a 5-star. Then someone who obviously does not care for information that is all given in one thread. Sh1t people discover months or even years after they start working out, or basically get a certification in, just to have extensive knowledge in fitness and nutrition. Yet, here someone just thought, this information is stupid and elementary. As a result, they decide it deserves a 1-star rating.

I'm not mad, just find it hilarious.

[7:30femmefatale]

shaolin - i have a Q for you.

you know how, say.. if i had someplace to be in 4 days and i wanted to shed a few pounds, i could do so with some weird crash diet or something, right? well, say i'm talking about muscle tone instead of weight. like, how quickly could i see results if i went at it extra hard for a few days? i've slacked off on arms, and i'm not liking my upper arms.. i'm going to be somewhere sat and sunday and i want my arms to look more toned.. is it possible to see results that fast, and if so, do you have any tips on what i should do for max results?

thanks, lub ya for answering all my stuff.. :blush:

[Big H]

shaolin - i have a Q for you.

you know how, say.. if i had someplace to be in 4 days and i wanted to shed a few pounds, i could do so with some weird crash diet or something, right? well, say i'm talking about muscle tone instead of weight. like, how quickly could i see results if i went at it extra hard for a few days? i've slacked off on arms, and i'm not liking my upper arms.. i'm going to be somewhere sat and sunday and i want my arms to look more toned.. is it possible to see results that fast, and if so, do you have any tips on what i should do for max results?

thanks, lub ya for answering all my stuff.. :blush:

You can't reduce bodyfat in four days. Your only gonna lose water weight which will make the scale change, but your bodyfat will not. Going overboard and killing your arms won't help either.

I'd just take the L if I were you and make changes after; you won't notice anything in four days.


Sorry for jumpin in.

[7:30femmefatale]

You can't reduce bodyfat in four days. Your only gonna lose water weight which will make the scale change, but your bodyfat will not. Going overboard and killing your arms won't help either.

I'd just take the L if I were you and make changes after; you won't notice anything in four days.


Sorry for jumpin in.
it's okay, thank you for the input.

i wasn't asking about weight, i was asking about whether it would be possible to do any arms stuff that would show results in 4 or 5 days. i guess not. :(

[Big H]

it's okay, thank you for the input.

i wasn't asking about weight, i was asking about whether it would be possible to do any arms stuff that would show results in 4 or 5 days. i guess not. :(

Its possible to get a pump that will swell you up a bit, but its not gonna help tone the actual arm the way your talking about.

Drinking water may help you a bit. Drink 1-2 gallons of water a day and cut out any sugars and excess carbs. You can start taking action towards making long-term changes now and it may or may not help you in 4 days. Like I said, you'll lose water weight which will tighten up some the skin around your arms, but it won't tone them that fast.

[7:30femmefatale]

Its possible to get a pump that will swell you up a bit, but its not gonna help tone the actual arm the way your talking about.

Drinking water may help you a bit. Drink 1-2 gallons of water a day and cut out any sugars and excess carbs. You can start taking action towards making long-term changes now and it may or may not help you in 4 days. Like I said, you'll lose water weight which will tighten up some the skin around your arms, but it won't tone them that fast.
thanks..

[Shaolin Temple]

ah, I would like to know how to as well femme. I always say allow 2 months to some fairlly noticeable results. I always allow 2 to 5 months at a time to reach my short to mid-term goals. So what is this event that has you so worried? Shaolin likes to know, for he is nosy.

Yeah, Big H is probably the most knowledgable cat here when it comes to fitness. So you are in good hands.

Yo, Big H, have your heard or know anything about the Optimum Performance Training model? It's this big thing that NASM (National Academy of Sports Medicine) rave about. Couldn't find anything informative on the search engines yet.

[7:30femmefatale]

ah, I would like to know how to as well femme. I always say allow 2 months to some fairlly noticeable results. I always allow 2 to 5 months at a time to reach my short to mid-term goals. So what is this event that has you so worried? Shaolin likes to know, for he is nosy.
hehe.. it's not really an "event", just gonna be around some people i haven't seen in a long time and you know how that is.. you want to look better than they all do. LOL! i'm only partially joking. :guilty:.. anyway, i'm not really worried.. i mean i know i'm in good shape.. i'm just obsessing over my arms, specifically upper arms, for some reason.
Yeah, Big H is probably the most knowledgable cat here when it comes to fitness. So you are in good hands.

*rests in big H's hands* :)

[Big H]

ah, I would like to know how to as well femme. I always say allow 2 months to some fairlly noticeable results. I always allow 2 to 5 months at a time to reach my short to mid-term goals. So what is this event that has you so worried? Shaolin likes to know, for he is nosy.

Yeah, Big H is probably the most knowledgable cat here when it comes to fitness. So you are in good hands.

Yo, Big H, have your heard or know anything about the Optimum Performance Training model? It's this big thing that NASM (National Academy of Sports Medicine) rave about. Couldn't find anything informative on the search engines yet.

haha, thanks for the props.

That sounds like a proprietary system used by NASM if anything. Probably just their "standards" for trainers and what not. Don't get caught up with those flashy titles and sh*t; like you said, if information on it is not available then its probably just filler.

I thought you was goin for ISSA?

[Shaolin Temple]

haha, thanks for the props.

That sounds like a proprietary system used by NASM if anything. Probably just their "standards" for trainers and what not. Don't get caught up with those flashy titles and sh*t; like you said, if information on it is not available then its probably just filler.

I thought you was goin for ISSA?

I called about 6 or 7 popular gyms in the nyc area. Equinox, Gold's Gym, New York Sports Club, Reebok Sports Gym (which is where arod and Jeter train sometimes, and all the celebrities and stuff) to name a few and asked them what kind of certifications they like. They ALL said NASM first, and sometimes mentioned 1 or 2 others. Only one mentioned ISSA, after mentioning 3 others. Another guy was like "We prefer NASM, but we sometimes consider others."

I called NASM and asked them about the Optimum Performance Training model, and she told me that it was a very specific way to cater to the persons needs and individualize their workouts and nutrition based on their lifing habits, injuries and tendencies. She was a lot more detailed than that, but that is the basics. So yeah, it's like a standard or guideline to follow. But it's that system that has many gym managers raving about. Obviously i'm going to have to purchase the book and CDs to get more information.

Do you know anyone that went through NASM?

[Big H]

I called about 6 or 7 popular gyms in the nyc area. Equinox, Gold's Gym, New York Sports Club, Reebok Sports Gym (which is where arod and Jeter train sometimes, and all the celebrities and stuff) to name a few and asked them what kind of certifications they like. They ALL said NASM first, and sometimes mentioned 1 or 2 others. Only one mentioned ISSA, after mentioning 3 others. Another guy was like "We prefer NASM, but we sometimes consider others."

I called NASM and asked them about the Optimum Performance Training model, and she told me that it was a very specific way to cater to the persons needs and individualize their workouts and nutrition based on their lifing habits, injuries and tendencies. She was a lot more detailed than that, but that is the basics. So yeah, it's like a standard or guideline to follow. But it's that system that has many gym managers raving about. Obviously i'm going to have to purchase the book and CDs to get more information.

Do you know anyone that went through NASM?

I know a few, but like I said the majority go for ISSA. I guess it depends on your location in that case. I know back in CT you see a variety of standards for certification.

If the situation calls for it, then go for the NASM. I like how you did your homework though; keep it up man.

[Shaolin Temple]

I know a few, but like I said the majority go for ISSA. I guess it depends on your location in that case. I know back in CT you see a variety of standards for certification.

If the situation calls for it, then go for the NASM. I like how you did your homework though; keep it up man.

Thanks man. Yeah, I got the impression it's a regional thing. Now I gotta figure out how much insurance is if I want to do this training thing. Still got a few more weeks of school. Not sure if it's a law that trainers need insurance, but I'm sure gyms will not hire trainers without it. At least not the good ones.

[God_Tua]

OK so cardio with a balanced diet can help shead the fat off my belly?lol
everywhere else is OK, except for my stomach!
is swimming important/

[Shaolin Temple]

OK so cardio with a balanced diet can help shead the fat off my belly?lol
everywhere else is OK, except for my stomach!
is swimming important/

The body burns fat by using a much higher-intensity exercise such as running or biking at 70-80% level of maximum heart rate. Using this method, the body begins to burn more fat tissue than carbohydrates after about 18 minutes. Regardless of the method used, the body will burn more fat issue than carbohydrates after exercising. It will do this for up to 6 hours.

To detail the basis of how the body gets into fat burning mode is as follows: the reality is that when beginning an exercise, the first fuel source used is glycogen (sugar in the cell that comes from carbohydrates that we eat). Also, fat and, to a limited extent, protein provide energy; but not as efficiently or as quickly. Because glycogen is continually replenished, it will continue to be the fuel used until the cell cannot supply enough for the demand. Once this happens, the body becomes aware of it and begins to draw energy from free-fatty acids that are being metabolized from fat tissue stores on the body. As a simple explanation, higher intakes of oxygen due to exercise and increased blood flow in the fat tissues begin to stimulate this process. When the body reaches this point, more calories will be burned from fat than from carbohydrates.

In other words, intense cardio in the aerobic zone (consult Heart Rate Chart) for 30 to 45 minutes will burn fat very effectively, depending on how fast you run. Drink a lot of water prior and immediately afterwards, as well as some during the cardio session. Combine that with lifting and good dieting, and months of discipline and focus. Fat will be burned and muscle will be gained; and best of all a better attitude and confidence will be obtained. It is great what working out can do.

The con is if you run too long, glycogen cells become depleted, energy from fatty acids being metabolized cannot supply enough energy for demand and the body goes into a virtual starvation mode. But, it needs energy from someplace, where does this energy come from? The answer is from protein, but not from protein you ingest. The protein energy supply comes from cannibalization of muscle tissue or catabolism. That is why marathon runners are skinny. lol!

[God_Tua]

OK i understand and thank you!

so would DIETing play a major role if i work in an office environment, 11 hour per shift???i eat fruit and drink water mainly, i dont intend to eat any subway's or kfc for lunch etc!

[Shaolin Temple]

OK i understand and thank you!

so would DIETing play a major role if i work in an office environment, 11 hour per shift???i eat fruit and drink water mainly, i dont intend to eat any subway's or kfc for lunch etc!

Dieting plays a major role. Eat 2 snacks and lunch at work. Snacks can be fruit, nuts, protein shakes, etc. Drink water throughout the day. Try to run before work, go to bed early and get up early. Change your schedule to help reach your goal. Do not seek a shortcut to great health <-- this is signature worthy.

[God_Tua]

COOL...

Recommend me a weight lifting plan to lose weight?i bought some weights, dumbells/bar etc..any good excercises(usuing weights)which will help lose weight?

[God_Tua]

^

thanks

[Shaolin Temple]

COOL...

Recommend me a weight lifting plan to lose weight?i bought some weights, dumbells/bar etc..any good excercises(usuing weights)which will help lose weight?

The only way to lose weight is to when a calorie deficit is obtained. Meaning, when you burn more calories than you intake, you WILL lose weight. Calculate you BMR (first page of this thread somewhere) and eat 200 or 300 less calories and do some what I like to call "weight management cardio" 2 or 3 times a week at least, which is when your heart rate is between 55% to 65% of your MHR. Couple that with weight training as well. Eat 5 to 7 meals per day to help increase your metabolism, and when it does you will need to eat more to counter this change - do not lose weight at a fast pace, but a nice, moderate and healthy pace. I'd say 5 to no more than 10 pounds per month.

When you get in better shape, increase the intensity of your cardio exercises. I forgot to mention to stay with aerobic exercises for the most part. Meaning basketball and soccer should not be your number 1 source of cardio at this phase. Sports are primarily anerobic exercises, which means your heart rate is not kept at a consistent rate, since basketball and soccer have a lot of stop and go action. So, it will be harder to burn fat.

I will post my workout regimens that I have done or plan on doing in another thread soon. Probably in a day or so.

Do you have a gym membership?

[God_Tua]

The only way to lose weight is to when a calorie deficit is obtained. Meaning, when you burn more calories than you intake, you WILL lose weight. Calculate you BMR (first page of this thread somewhere) and eat 200 or 300 less calories and do some what I like to call "weight management cardio" 2 or 3 times a week at least, which is when your heart rate is between 55% to 65% of your MHR. Couple that with weight training as well. Eat 5 to 7 meals per day to help increase your metabolism, and when it does you will need to eat more to counter this change - do not lose weight at a fast pace, but a nice, moderate and healthy pace. I'd say 5 to no more than 10 pounds per month.

When you get in better shape, increase the intensity of your cardio exercises. I forgot to mention to stay with aerobic exercises for the most part. Meaning basketball and soccer should not be your number 1 source of cardio at this phase. Sports are primarily anerobic exercises, which means your heart rate is not kept at a consistent rate, since basketball and soccer have a lot of stop and go action. So, it will be harder to burn fat.

I will post my workout regimens that I have done or plan on doing in another thread soon. Probably in a day or so.

Do you have a gym membership?


great thanks again, so i have to calculate my intake and decrease thea mount of caleries in order to gain any valid point to my excercising!

i dont belong to any gym, but im starting to jog and swim..!!

*eat 5-7 times a day? meaning small meals, give me examples, i sually eat twice a day..containing fruits, rice and chicken/redmeat, green tea and plenty of water!

[LiveWireZ]

The body burns fat by using a much higher-intensity exercise such as running or biking at 70-80% level of maximum heart rate. Using this method, the body begins to burn more fat tissue than carbohydrates after about 18 minutes. Regardless of the method used, the body will burn more fat issue than carbohydrates after exercising. It will do this for up to 6 hours.
To detail the basis of how the body gets into fat burning mode is as follows: the reality is that when beginning an exercise, the first fuel source used is glycogen (sugar in the cell that comes from carbohydrates that we eat). Also, fat and, to a limited extent, protein provide energy; but not as efficiently or as quickly. Because glycogen is continually replenished, it will continue to be the fuel used until the cell cannot supply enough for the demand. Once this happens, the body becomes aware of it and begins to draw energy from free-fatty acids that are being metabolized from fat tissue stores on the body. As a simple explanation, higher intakes of oxygen due to exercise and increased blood flow in the fat tissues begin to stimulate this process. When the body reaches this point, more calories will be burned from fat than from carbohydrates.
In other words, intense cardio in the aerobic zone (consult Heart Rate Chart) for 30 to 45 minutes will burn fat very effectively, depending on how fast you run. Drink a lot of water prior and immediately afterwards, as well as some during the cardio session. Combine that with lifting and good dieting, and months of discipline and focus. Fat will be burned and muscle will be gained; and best of all a better attitude and confidence will be obtained. It is great what working out can do.
The con is if you run too long, glycogen cells become depleted, energy from fatty acids being metabolized cannot supply enough energy for demand and the body goes into a virtual starvation mode. But, it needs energy from someplace, where does this energy come from? The answer is from protein, but not from protein you ingest. The protein energy supply comes from cannibalization of muscle tissue or catabolism. That is why marathon runners are skinny. lol!

HOw much cardio is too much cardio then? And is it true that cardio fist thing in the morning lead to that cannibalazation of muscle tissue?

[Shaolin Temple]

HOw much cardio is too much cardio then? And is it true that cardio fist thing in the morning lead to that cannibalazation of muscle tissue?

Haven't been in this thread for a minute.

Catabolism occurs when you do not have much fat stores. If you have a low amount of body fat, and you burn all the glycogen in your body and are still in need of energy, then the body will eat muscle alive. In order to avoid this, you will need to eat a decent amount of carbs prior to cardio workouts. Generally speaking, 25 to 45 minutes are a good length for cardio at a good intensity level.

If you do have a moderate amount of body fat, then you do not have to worry about catabolism, since after the depletion of glycogen, fat will be used for energy.

[Seven One Three]

8. Avoid food sources of cholesterol such as egg yolk, liver, kidney, brains, etc.

kidney? Brains? WTF :ohmy:

[Shaolin Temple]

kidney? Brains? WTF :ohmy:

haha

And had cow tongue on that list

[icho]

The body burns fat by using a much higher-intensity exercise such as running or biking at 70-80% level of maximum heart rate. Using this method, the body begins to burn more fat tissue than carbohydrates after about 18 minutes. Regardless of the method used, the body will burn more fat issue than carbohydrates after exercising. It will do this for up to 6 hours.
To detail the basis of how the body gets into fat burning mode is as follows: the reality is that when beginning an exercise, the first fuel source used is glycogen (sugar in the cell that comes from carbohydrates that we eat). Also, fat and, to a limited extent, protein provide energy; but not as efficiently or as quickly. Because glycogen is continually replenished, it will continue to be the fuel used until the cell cannot supply enough for the demand. Once this happens, the body becomes aware of it and begins to draw energy from free-fatty acids that are being metabolized from fat tissue stores on the body. As a simple explanation, higher intakes of oxygen due to exercise and increased blood flow in the fat tissues begin to stimulate this process. When the body reaches this point, more calories will be burned from fat than from carbohydrates.
In other words, intense cardio in the aerobic zone (consult Heart Rate Chart) for 30 to 45 minutes will burn fat very effectively, depending on how fast you run. Drink a lot of water prior and immediately afterwards, as well as some during the cardio session. Combine that with lifting and good dieting, and months of discipline and focus. Fat will be burned and muscle will be gained; and best of all a better attitude and confidence will be obtained. It is great what working out can do.
The con is if you run too long, glycogen cells become depleted, energy from fatty acids being metabolized cannot supply enough energy for demand and the body goes into a virtual starvation mode. But, it needs energy from someplace, where does this energy come from? The answer is from protein, but not from protein you ingest. The protein energy supply comes from cannibalization of muscle tissue or catabolism. That is why marathon runners are skinny. lol!

I want to start an exercise and diet regime . It will consist of carbohydrates in the morning then proteins till the day ends, cardio 45 mins on a exercise cycle 5 times a week for 45 minutes. But i was wondering if i purchased a dietary supplement called carbozyme from ebay to help with the break down of the body's reserves. Is it advisable to use a supplement like carbozyme?