arun360 Posted April 10, 2009 Report Share Posted April 10, 2009 been going to the gym for the past 3 month. run/walk 1 and a 1/2 kilometres everyday.stamina doesn't permit me from going any further. been doing weights too. i cant even do 10 pushups btw. Please see a doctor. If you've been going the gym religiously for three months, I think you should be able to do more than that. Link to comment Share on other sites More sharing options...
akashkhannabond007 Posted April 10, 2009 Report Share Posted April 10, 2009 I run 4 miles a day , do at least 60 pushups , weight lifting and pullups. I'm 16 btw. Seriously people don't be lazy. Just grab your iPod and go to the nearest park. EDIT : I never understand why people need instructors to be fit. Just eat less and exercise more. Its simple math , burn more calories than you take in. uhmmmm....... 4 miles = 8 km (approx.) .......... thats alot ..... i think u must be looking like Kareena Kapoor ..........size zero...... j.k Link to comment Share on other sites More sharing options...
Daedalus Posted April 10, 2009 Report Share Posted April 10, 2009 Please see a doctor. If you've been going the gym religiously for three months, I think you should be able to do more than that. lol. believe me dude, its improved quite a bit compare to day 1. earlier i had NO stamina. i couldnt even run at 12 for half a minute. :/ Link to comment Share on other sites More sharing options...
arun360 Posted April 10, 2009 Report Share Posted April 10, 2009 Oh then you're showing progress. I've heard these things take time based on body type and various other hormonal factors. Also, before you take advice from the next fat, undernourished bespectacled gamer, please consult a professionally qualified individual who is at better position to make a judgement. Link to comment Share on other sites More sharing options...
Nemo Posted April 10, 2009 Report Share Posted April 10, 2009 Oh then you're showing progress. I've heard these things take time based on body type and various other hormonal factors. Also, before you take advice from the next fat, undernourished bespectacled gamer, please consult a professionally qualified individual who is at better position to make a judgement. LOL.. speak for ureself... stereotyping FTW Link to comment Share on other sites More sharing options...
Daedalus Posted April 10, 2009 Report Share Posted April 10, 2009 ^ oh he is speaking for himself. Link to comment Share on other sites More sharing options...
CaPwN Posted April 10, 2009 Report Share Posted April 10, 2009 uhmmmm....... 4 miles = 8 km (approx.) .......... thats alot ..... i think u must be looking like Kareena Kapoor ..........size zero...... j.k Its actually 6.4 km. Link to comment Share on other sites More sharing options...
Phaseolus Posted April 10, 2009 Report Share Posted April 10, 2009 Okay guys, before i speak any further below are pics of me from a year and a half ago (96 KGs) to 6 months before and running (74 Kgs), My height is 6 feet. So now you know im not talking out of my a*s and know my stuff. Link to comment Share on other sites More sharing options...
Phaseolus Posted April 10, 2009 Report Share Posted April 10, 2009 Ok now to Deadlus. A fitness regime involves a lot of things and sacrifices. Just excercise will do nothing if your going to pig out when ever you feel like, have unhealthy habits like too much alcohol (very fattening) and/or irregular sleep and meals. Loosing weight and becoming healthy involves regular excercise, along with a healthy life style and a good diet, Only these three things implemented together will have tangible and sustainable long term results. When you say that you run everyday. Maybe running is not the solution. You have to understand that the speed at which you run is not important. Its how tired you get and your pulse rate that is determining the number of calories you burn. A fat unhealthy man running at 5 km/hr is going to lose as many calories per unit time as an athlete running at the speed of 20 km/hr. My advice to you is to start slowly.. baby steps so to speak. Start with jogging for around 15 minutes followed by some weight or free weight training (I will talk about that later) and end it with a 15 minute jog again. Again i repeat that the important thing is not the speed but how tired the run is making you. Time ur pulse rate per minute (for you at your age around 145 t0 160 is recommended) if you can keep your pulse rate between this range during the entire run then you are actually making a difference (I repeat.. your speed may be slow.. The pulse rate is what matters) Now when it comes to exercise this my recommendation.-- FREE WEIGHT TRAINING, Since you are only 16 yrs old, You still have another 6 years to grow so i would advice keeping away from weights. But if body building is your thing then ask the other guys for advice since i dont know much about that. So back to the subject.. I recommend a 45min to 1 hr routine that involves 6 sets of push ups, and ab crunches and pull ups each in alternation, So it would break down into something like 2 sets of 15 - 20 ab crunches seperated by a 30 second break followed by two sets of 10 - 12 push ups seperated by a 30 second break followed by 2 sets of 7 - 10 pull ups seperated by a 30 second break. Excercise approximate area of effect : Ab crunches - Abdominal muscles. Pull ups - Shoulders/triceps/back/biceps depending on the direction you grip the bar. Push ups - triceps/chest. This equals one session. Repeat this another 3 times or do this 4 times in total. and it will take you any where between 40 min - 1 hr. This routine is very basic and is designed for someone just starting. As/if you get healthier, you can intensify it as per requirement. So this could be ur excersise session.. To finish of this segment I want to clarify the difference between free weight training (FTW) and weight training (WT) or body building. FWT along with cardio exercise give you a toned firm body. which looks something like this.. or WHere as WT or body building gives you a bigger muscular look which is more or less like this.. or The difference between them is that in the first case you are generally healthier but dont have the muscular look, where as in the second case you have the better macho muscular look but are not as healthy as in the first case. I personally prefer and have adopted the first case as u can see from my picture, but this is a personal preference and if you are into body building then please ask some one else for help with that. Now when it comes to diet Firstly Any thing but 3 square meals a day needs to stop. SO no snacks between the 3 meals excepts for healthy fruits. Secondly try to eat healthier food with less oil and minimize fried dishes. Fast food also try to avoid but if u cant, indulge only once a week which is your binge day. Also keep alcohol to a minimum level, Alcohol calories are very difficult to burn off and there are lots in the various drinks that we have. During your meals try not to over eat. Most off us tend to think that a stuffed stomach is being full.. This is untrue and wrong! Eat until you are pleasantly full, That extra helping to fill out that little space that is left makes a very big difference. Once again this diet is basic and for a beginner. Jumping directly into an intensive, highly regulated diet may not be sustainable for a long time. Get used to small things first. Remember.. baby steps. Later on change it and improve it. Ofcourse i dont need to tell you that eating these meals at regular times and drinking adequate water is vital for any of this to have any sort of significant effect...Not to mention the required 7 to 8 hours of regular timed sleep every day at the minimum. Now u must be getting very discouraged and worried with all the sacrifices you have to make so i will end with the good news. These 2 hrs excercise sessions i described need only be done 3 - 4 times a week! Try not to push your self too hard at first and do it everyday. You will burn ur self out and get tired of it soon.. This is something i see happen a lot. So 3 to 4 times a week is perfectly fine so you have your 'rest' days as well. Later when u get used to it and start showing results you will automatically increase it your self. Trust me.. And also a last important piece of advice. Once you start the routine (a good one) of your choice, who evers advice you take, theres a high probability you will not lose a lot of weight or gain much muscle mass in the first 1 or 2 months. This is because your body is getting used to the routine and still adjusting. AFter you move past that initial phase the results will be surprisingly satisfying. In my example. I lost only 500 grams after my first one and a half month but from month 2 onwards it was a regular 2 kgs/month. So dont lose heart or get discouraged. Trust me. Look at the pics i have posted above.. Im no expert but i do know what im talking about. Ok this post has gone on way too long. I hope i hve helped and good luck. If u need any more tips feel free to ask. P.S.. I request input and advice from other members to improve this routine. I am always open to creative criticism. Link to comment Share on other sites More sharing options...
arun360 Posted April 10, 2009 Report Share Posted April 10, 2009 Wow. Thanks for the detailed post Phaseolus. It'll surely help a lot of us including me. Link to comment Share on other sites More sharing options...
Phaseolus Posted April 10, 2009 Report Share Posted April 10, 2009 Its my pleasure. I was fat and unhealthy all my life till i started working out a year and a half ago. I never thought that i had the will power to do it and believed i would be like that my whole life. I just want everyone to know. It is very possible. Just put your mind to it.. Trust me I was a lazy slob my whole life and if i can do it ANY ONE can. Link to comment Share on other sites More sharing options...
Dienekes Posted April 11, 2009 Report Share Posted April 11, 2009 Great post Phaseolus. I really liked your awareness about the simple logic of getting the pulse rate right rather than the speed. Keep going well bro. Cheers Link to comment Share on other sites More sharing options...
CaPwN Posted April 11, 2009 Report Share Posted April 11, 2009 Its my pleasure. I was fat and unhealthy all my life till i started working out a year and a half ago. I never thought that i had the will power to do it and believed i would be like that my whole life. I just want everyone to know. It is very possible. Just put your mind to it.. Trust me I was a lazy slob my whole life and if i can do it ANY ONE can. Awesome post! Hope it helps some of the guys out. Though rather than 3 full meals 4-5 smaller meals are better for you. They keep your metabolism active. Link to comment Share on other sites More sharing options...
CaPwN Posted April 11, 2009 Report Share Posted April 11, 2009 Alright , I'm gonna do my best to help people my age out. (16) First of all at this age its easier to get in shape and lose weight, As you start growing older it keeps on getting harder. The most important thing is to cut down on eating. Most of you could easily eat 1/3 of the food you eat and be living a normal lifestyle. As Phaseolus said , never eat until you're full. Always stop before that. And make it a habit to eat on the table so you can concentrate only on the food and not on tv etc. Start drink lots of water. I drink about 8 - 10 glasses a day. Also try drinking ice cold water , since your body has to convert it to a normal temperature it burns calories. Though don't rely on this cause its only like 10 calories per glass but do it for a year and thats around 1 kg lost by doing the minimal. You need something to motivate you. So you always have an answer when you ask yourself "Why am I doing this?" . My reason was initially because I wanted to look my best going into college . Also girls love guys with good bodies , so use that to motivate you. Cut down on fried food. That means no oily food. The easiest way to eat less is to start eating half of what you do now. Eg. If you eat 2 sandwiches at a time , eat just one. Also remember that your body only absorbs 300-400 calories at time which it uses to your benefit. The rest get stored as fat. And seriously just go to the park once in a while. Parks have hot chicks. If you follow all this , you'll see a difference within 2 weeks. Link to comment Share on other sites More sharing options...
Phaseolus Posted April 11, 2009 Report Share Posted April 11, 2009 Awesome post! Hopes it helps some of the guys out. Though rather than 3 full meals 4-5 smaller meals are better for you. They keep your metabolism active. This is 100% true. ideal would be this, but if due to ur schedule u cannot, 3 healthy meals is the least u should do. Link to comment Share on other sites More sharing options...
Phaseolus Posted April 11, 2009 Report Share Posted April 11, 2009 Start drink lots of water. I drink about 8 - 10 glasses a day. Also try drinking ice cold water , since your body has to convert it to a normal temperature it burns calories. Though don't rely on this cause its only like 10 calories per glass but do it for a year and thats around 1 kg lost by doing the minimal. You need something to motivate you. So you always have an answer when you ask yourself "Why am I doing this?" . My reason was initially because I wanted to look my best going into college . Also girls love guys with good bodies , so use that to motivate you. Cut down on fried food. That means no oily food. The easiest way to eat less is to start eating half of what you do now. Eg. If you eat 2 sandwiches at a time , eat just one. Also remember that your body only absorbs 300-400 calories at time which it uses to your benefit. The rest get stored as fat. And seriously just go to the park once in a while. Parks have hot chicks. If you follow all this , you'll see a difference within 2 weeks. This is a good idea. Do this as much as possible, especially after excercise, since cold water is absorbed faster and rehydtrates better. Only avoid cold water for around 2 hours after meals. This is because the cold water mixed with your meals makes the oil and fat more difficult to digest which is of course not healthy. Also when it comes to fruits. Eat fruits around half and hour before meals or at least an hour and a half after a meal. Eating fruits just after meals will do you absolutely not good since is will not be digested until the meal 'below' it has. All it will do is ferment and start giving you gas. An average serving of Fruits takes around 15 minutes to digest so half an hour before a meal is perfect, not to mention the slight boost to ur metabolism as well. Theres also the concept of negative calorie foods.. Yes you read correctly, your eyes are not playing tricks on you. Negative calorie foods are those that take more calories from the body to digest that they contain. So for example if an Apple has a 100 calories, The body uses 120 calories to digest it, which results in a loss of 20 calories. Now dont get super excited, This is not the miracle cure for being overweight, so before you beging to stuff ur self with apples or the like remembr, This works only till a certain level after which it reaches a saturation point in ur body and then that is unhealthy, leading to weight gain instead. So 5 average servings of fruit (ex = one apple) is ideal in a day, But you can get away with 2 or 3 (what i do) as well. Below is a list of negative calorie foods. asparagus beet broccoli green cabbage carrot cauliflower celery root celery chicory hot chili peppers cucumber dandelion endive garden cress garlic green beans zucchini apple cranberries grapefruit lemon mango orange pineapple raspberries strawberries tangerine lamb's lettuce lettuce onion papaya radishes spinach turnip Good luck! Link to comment Share on other sites More sharing options...
CaPwN Posted April 11, 2009 Report Share Posted April 11, 2009 This is 100% true. ideal would be this, but if due to ur schedule u cannot, 3 healthy meals is the least u should do. I agree. Though since we get summer holidays and are free the whole day. It shouldn't be a problem. Link to comment Share on other sites More sharing options...
CaPwN Posted April 11, 2009 Report Share Posted April 11, 2009 Another thing , summer is the BEST time to lose weight. Also , 1 pound = 3500 calories 1 kg = 7700 calories. Thats how much you need to lose to start losing wight. Link to comment Share on other sites More sharing options...
nash Posted April 11, 2009 Author Report Share Posted April 11, 2009 been going to the gym for the past 3 month. run/walk 1 and a 1/2 kilometres everyday.stamina doesn't permit me from going any further. been doing weights too. i cant even do 10 pushups btw. Don't worry about it. I know guys who can barely do 5. Some people adapt to the gym faster than others so don't get demotivated, be regular and you'll achieve results. Damn! I sound like a fkin commercial. Link to comment Share on other sites More sharing options...
Doobz Posted April 11, 2009 Report Share Posted April 11, 2009 Damn! I sound like a fkin commercial. lol , i think you should become a marketing manager for a gym One thik everyone should know is , if you can do 2 km on the cross trainer Link to comment Share on other sites More sharing options...
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