Aloha!
Jake and everyone else, Cutting cards is the way to go, it's tricky everything you put in your mouth has carbs, it's about when you eat them, with what and amount. With any workout you should always have two things with you, a water bottle and a cotton towel. In the water bottle I mix a sugar-free drink with Creatine and vitamins. I drink this throughout the workout. A rule of thumb is the quicker you can start recovery on your muscles the better your performance will be so many of us when starting out will forget about this it's like having a rub down you need to hydrate the muscle fibers. When working out we hyper-extend the muscle which is made of several tiny fibers compressed into a muscle the soreness you feel sometimes is the injury we do to the fibers,stretching and ripping them. Your diet will help with the recovery only if done correctly, proteins are a must, six meals a day is something I live by for example
Before breakfast: meds you may take & Protein shake about 8 oz. then I do some stretching, (warming your body) 30 min. later I eat a white egg, fresh veggies, whole grain bread no butter with a teaspoon of jelly( has a natural sugar, fiber and maybe seeds.) Mid- morning snack a high fiber no sugar protein bar or shake( can be pre made and stored in something cold) 2 to 3 hours later I head out for a walk take a turkey sandwich with me and have a salad after this need the fiber and iron. 2 to 3 hrs. later a protein shake about 8 oz or some sort of a snack (healthy not a candy bar) 2 to 3 hours later it's dinner time protein the size of your palm,a steam veggie I like green beans (no rice,potatoes or carrots nothing that will break down into a starch) a salad lemon juice for dressing( no salt ) Drink one of these with the meal 12 oz. or more coffee,tea, water, diet coke or crystal lite with the meal. When your body says it's full stop eating even if you have food on your plate your body knows how much to take in, just like vitamins what your body doesn't use you piss out anyway, vitamins once a day only. You plan your workout around this diet, except the lunch one you can walk anywhere, hallways,stairwells,outside and the office. Do this for at least 30min. And then your before bed snack I eat a banana and a teaspoon of peanut butter wash it down with some bottled water or filtered water.
Once I read that if you wanted muscles you ate more ans slept more, great one problem the maintain after getting to this point? I prefer to eat healthy and let the muscle develop how mother nature wants it to. There is one thing I always say is doing a crunch is worse for you if you want a solid core,no love handles PLANKS are better and side planks. Not only are they better in the waist area but the toning will happen quicker!
Sorry this was so long winded that is how I was able to lose 137 lbs in 7 to 8 months, it was a life style change. Diet and exercise with this there is no maintenance your body has adapted to the change over a longer period of time. No maintenance is needed. Any questions feel free to ask me. It takes me a little time to answer back, but I will.
Aloha! John
--- On Wed, 7/28/10, selwyn hopkins <jrsh1368@yahoo.com> wrote:
From: selwyn hopkins <jrsh1368@yahoo.com>
Subject: Re: [Peckers_Pics] Fitness question
To: Peckers_Pics@yahoogroups.com
Date: Wednesday, July 28, 2010, 5:00 AM
Nice advice Jake! Thank you for the explanation. Yes, as Jake replied, the first few pounds will consist of water loss. do keep a permanent h2o bottle and try to drink only purified or spring water. There's just too many toxins in our regular water supply. Proper hydration is crucial in any weight loss/exercise program. Remember as we continue to age, the least we eat the better off we are.
From: selwyn hopkins <jrsh1368@yahoo. com>
To: Peckers_Pics@ yahoogroups. com
Sent: Wed, July 28, 2010 7:40:45 AM
Subject: Re: [Peckers_Pics] Fitness question
I'm not exactly sure what you mean when you say cutting?
Pls explain?
Moderator: he is discussing reducing food intake. Sure the 1st 5 to 10 lbs is easy and may be done in a week or 2. Mostly, you lose water with the rapid weight loss. But, the body quickly responds to lower food intake - and after 2 weeks, the weight loss will slow. There-after expect about 2 lbs weekly with exercise. Exercise is required to increase metabolism while the body has adjusted to lower food intake. Do not starve one-self or you will end up habing your Gal-bladder removed at sometime. Yo YO diets, rapid weight loss is not safe and should be supervised. Recommend a nutritionist and get a physical with your MD. If you join a gym, pay for a few training sessions with a personal trainer. Don't waste money on liquor, hair plugs, wigs, expensive Tea-shirts. Don't waste money on bottled water. Don't waste money on expensive cars (i know millionaires that drive a hyundai, a kia, a Honda. Get yourself a permanent water bottle - not made of plastic. Keep it filled. If you are going to spend money on anything - do it with a nutritionist and personal trainer. This will improve your health and save you money in the long term. Good Luck! ......Jake
____________ _________ _________ __
From: AMV <sportsboy63@ yahoo.com>
To: "Peckers_Pics@ yahoogroups. com" <Peckers_Pics@ yahoogroups. com>
Sent: Tue, July 27, 2010 10:03:23 PM
Subject: Re: [Peckers_Pics] Fitness question
Â
How about cutting to drop a fast 5-10 lbs?
Is that safe?
Sent from my iPhone
Tony
On Jul 27, 2010, at 6:22 PM, Steam Heat <steamh@hotmail. com> wrote:
Â
>Thanks everyone for your thoughts.
>Yep, I agree that what you eat is most important. I need to curb the wine and
>pizza and carbs (especially since I'm vegetarian).
>Although generally I eat really good quality food. However, lifting weights has
>added a little muscle to support the fat and I feel so much healthier working
>out again. I just wish I didn't have a healthy appetite - like the skinny guys!
>
>____________ _________ _________ __
To: Peckers_Pics@ yahoogroups. com
>From: jrsh1368@yahoo. com
>Date: Tue, 27 Jul 2010 05:59:34 -0700
>Subject: Re: [Peckers_Pics] Fitness question
>
>
>Remember that your diet is the most important factor when it comes to losing
>weight and keeping it off.
>
>I know many people who lead very active lifestyles who are still obese. The more
>they run or exercise it seems like the more weight they gain.
>
>As we begin to age, less is good. The least amount of food we ingest-the better
>off we will be. Make sure you stay clear from any processed or chemically
>engineered foods. Consuming these foods will only defeat your ability to lose
>the unwanted weight.
>
>
>
____________ _________ _________ __
From: Michael Grenke <mike829@rocketmail. com>
>To: Peckers_Pics@ yahoogroups. com
>Sent: Mon, July 26, 2010 5:19:40 PM
>Subject: Re: [Peckers_Pics] Fitness question
>
>
>David you are right in saying that cardio is important. When I was 42 I had a
>heart attack and then a quadruple by pass. It took me almost a year to get back
>to a somewhat normal running pace. Now at 45 I can run a 10 minute mile. It
>along time, but I think I am back.
>
>
>
>
____________ _________ _________ __
From: David <david.ca87@yahoo. com>
>To: Peckers_Pics@ yahoogroups. com
>Sent: Mon, July 26, 2010 1:53:26 PM
>Subject: Re: [Peckers_Pics] Fitness question
>
>
>I think it is important to note that although it is suggested by experts to do
>some sort of cardio for a minimum of 20 minutes per session for better results,
>it is also important to monitor your heart rate during exercise. Exercising to
>hard will defeat all your hard work, and if your body is not working hard enough
>the fat will stay put. Your body needs to be worked with in a zone (between a
>min and max heart rate) to get the maximum amount of fat loss. EVERYONEÂ should
>consult a doctor before starting an exercise program, you will safe a lot of
>time and energy by doing it right for your body from the start.
>
>--- On Sun, 7/25/10, drdiver512@aol. com <drdiver512@aol. com> wrote:
>
>
>>From: drdiver512@aol. com <drdiver512@aol. com>
>>Subject: Re: [Peckers_Pics] Fitness question
>>To: Peckers_Pics@ yahoogroups. com
>>Date: Sunday, July 25, 2010, 10:46 PM
>>
>>
>>Roger,
>>I lost 70lbs in 4 months doing strictly cardio on the elliptical trainer and the
>>arc trainer. I started at 60 mins a day 6 days a week but increased to 90 mins
>>a day 6 days...This also included a high protein diet and lots of water. It is
>>better to add in upper body weight training a couple times a week or you will
>>end up with skin hanging from under your arms so better to do the biceps and
>>triceps as you go along. I always do the upper body prior to the cardio,
>>because when I am done with the 60-90 mins on the cardio I am soaking wet with
>>sweat dripping. Below are before and after pics... Good Luck!
>>
>>Before pic in there red shorts at 289lbs in 1/1/2008Â After pic is white shorts
>>at 219 in 5/1/2008
>><a_c01-01-2008- 289-001.jpg>
>><c_3_22_2008_ 235lbs.JPG>
>
>
>
>____________ _________ _________ __
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