oh arent we off topic.

I feel like I'm recording some Hispanic Porn. You two are the actors, and I'm the Asian director.

That's it..oohh faster.
"No quit it, that's too hard"
"I can't wait to brush my teeth after this scene"

hispanic porn.

WTF

lol

LOL We aren't even flirting... we chillin, son. She's gotta man

I know..gosh, i gotta man. we're not flirtin, lol but hispanic porn was funny.

> Don't do sit-ups. They place emphasis on the psoas muscles, not the abdominals. As the back begins to arch, the vertebral column surrounding the psoas attachment grind together, which can lead to chronic back pain as a result of disk degeneration.

> Resistance training does not burn fat, period. Don't expect to lose anything from crunches. The point of resistance training while cutting weight is to prevent your muscles from atrophying (shrinking), which would increase your bodyfat percentage.

> Eat at least five meals small but complete meals a day to maintain a constant metabolic rate.

> Don't exercise before breakfast like so many uneducated cretins in the mainstream fitness industry advocate. This will instigate muscle catabolism.

=[

but the only time i have to go to the gym is before 7am!!

Just cancel those psychotherapist appointments so that you have time later in the day. Sanity is overrated.

lol so do I. I wake up at 5:30 am, eat a healthy breakfast (typically I eat this every morning)which consists of; oatmeal, whole wheat toast, 3-4 hardboiled eggs, glass of chocolate protein shake, and glass of orange juice. The days I do cardio I throw a banana in their for potassium, this helps with cramps and lower back aches. Then I arrive at the gym at about 6:10am +/- and do my regime. Which tends to be within 45-60 minutes.

I forgot to mention I still have time to take;
Fish oil
Flax Seed oil
creatine (bulkin phase)
ephedrine/yerbamate/yohimbe (cutting phase)
multi-vitamins
milk thistle
list goes on... I can do it and so can you

I can't make myself breakfast due to lack of kitchen and food and the dining hall at school doesn't open until 8am. I mean, I have a protein bar before I go, but that hardly counts as a breakfast. :(



That's what I keep telling them!

A protein bar for protein and a glass of juice for carbohydrates (both of which are needed to prevent muscle catabolism) counts as a breakfast.

agreed

I crave juice whenever I'm malnourished. I had to fast for a blood test and I pretty much was about to pass out at the end of it. The technician gave me a can of orange juice and I felt like I was half-recovered.

And yeah, I never understood why physical instructors make you do crunches or anything similar because it always hurts my neck and I end up laying there for part of the time anyway.

Same here and then i want juice or something.. but i dont get hungry or anything i drink more than i eat..

Being a vegetarian doesn't mean eating healthy.
when I stopped eating meat, I gained 11 lbs.

I meant im not a vegetarian meaning: i eat meat and stuff but i dont eat like a pig.

cause vegetarians dont eat meat or whatever.

Hmmmm. i think you should take it easy on the gatorade if you've been drinking a lot because gatorade contains a lot of sugar.
anyways running usually does the trick.
your daily exercise seems good
maybe you should increase the time and speed on your treadmill.

oh and i love that aloe drink

Gatorade hydrates better than water, realistically speaking. I only drink gatorade or water, of course I don't abuse gatorade. I only drink it before, during, and after cardio.

The body loves storing fat around the stomach and will often hang on to it for as long as possible. At christmas i had hardly any body fat as a result of a badly designed diet/exercise plan. It hurt to sit down, my ribs stuck out, i was extremely skinny, but i still had the belly fat.

You eat "kinda healthy?" Why not post up what you eat on an average day and what time you eat them - then you'll be able to see where to make the changes. Don't get hung up on aloe vera drinks and multivitamins etc - get the vitamins through eating the right kinda stuff.

These things have probably been covered before, but:

5-6 meals a day and no starving. If you feel hungry, try drinking water first. Still hungry, head for something healthy - carrot sticks, apple, nuts, seeds etc. Eat slowly - it takes about 20 minutes to feel full, so try putting down your knife and fork, drinking more at meals etc.

Work out your calorie deficit. First you need to work out how many calories you should be eating per day. theres plenty of internet sites that do that for you. The work out your deficit (no more than 500 calories) and adjust it as you lose weight. Counting calories is a pain in the backside at first, but you soon get a feel for what something is and stop needing to check.

Pick food that releases energy slowly - look up "glycaemic index" and "glycaemic load" as a starting point.

Keep hydrated. That doesn't mean drink gallons of the stuff every day, but you should drink enough to be hydrated throughout the day.

Get adequate sleep. You're doing a lot of exercise and you're body is taking a hammering. 7.5-8 hours a night is what you're aiming for.

Work rest days into your program. You can't woork out every day of the week, you're body needs to repair. I've learnt that the hard way (again, poorly designed program) and have spent the last 2 weeks in pain not being able to do any exercise. The best thing is not to do the same exercises two days running, to give the muscles a break. Jog day one, kick box the next. And take one rest day a week at least, where you don't do any formal exercise. Go for a walk maybe, but don't do any high intensity stuff.

Ty Interval training. Steady state cardiovascular exercise is fine for getting fitter (lowering your heart rate and building endurance etc) but high intensity interval training (HIIT) is much more efficient. Not being daft, but thats probably WHY you sweat when diddling your bf, but not on the treadmill. You're working at a much greater intensity than jogging along at a steady pace. Instead of jogging for half an hour, do HIIT for 20 minutes. Sprint, recover, sprint, recover etc. Another one worth looking up.

Try resistance training. A lot of girls aren't fans of weight training as they think they'll end up like Arnie overnight... If that was the case I'd be spending a lot less time in the gym! Although you won't be able to build muscle on a calorie deficit, it should hopefully stop you from losing it, as reidar said. perhaps you could do weight training one day and use your kickboxing as your HIIT?

Exercise your back muscles! You're doing crunches and situps (which mainly work the hip flexor muscles...) but where are the back extensions etc? Imbalances in opposing muscle groups can lead to injury.

Hve a read of the "abs diet" by David Zinzenco. Its a brilliant guide for getting a flat stomach and keeping it, emphasising simple lifestyle changes, rather than a fad.

Also, i can't remember if it was you had the topic on chewing gum... but here goes anyway. I like to use it AFTER a snack, as it stops you from eating more and cleans your teeth. Also chewing tells the stomach that food is on its way and so doing that on an empty stomach can lead to problems. using that logic, chewing gum on a full stomach chousln't be a problem. I wouldn't snack on it though - its of little calorific value. You need energy!


Get a plan. How much do you really need to lose? When will you be happy? I lost far too much weight for someone of my height and I felt much worse. Speak to someone who works at the gym to get a training plan thats tailored to you, rather than a mishmash of info from the internet.

To be fair, 5 pounds is nothing and will take probably a month to lose it at a sensible rate. What is 5 pounds anyway? If thats you in your avatar, you really don't have a problem!

Take care :)

hmm i know that.. but she wants to lose weight, not have more energy(given by gatorade) to do more work to cancel out the gatorade's calories and sugar.

Well that's what i think, i don't know too much about gatorade though. I wouldn't use it for getting in shape. I would only use it to stay energized for a sports game.

I guess if you don't abuse it, it could be ok. I still wouldn't use it though and water has more positive effects than gatorade. Gatorade contains high frutose corn syrup which is really bad, but it gives you that energy for a while.

Well sorry if i'm wrong but that's just what i think, i don't know too much about those things though.

There are too many synthetic time spans going around for this. It really just depends on the routine. The Russian National Powerlifting Team bench presses eight times a week.

Fructose is necessary after a cardio session for replenishing liver glycogen stores. Glucose only affects muscle glycogen. You can just eat fruits for this, however.

True... it's all about rest and nutrition when it comes to exercising. If you get plenty of rest and eat healthy you can push your body to do the same thing everyday and for longer periods of time (which is good for endurance/vitality/agility building) On a scientific level (implementing strong nutritional science with physiology), you can become a machine.

Change up your routine. Ever heard of the plateau effect?

CARDIO CARDIO CARDIO, and not just running/kickboxing. Swimming and soccer are awesome.

Get an actual diet going and watch what you're eating. I'm sure you don't eat like a pig, but if your daily intake isn't balanced calorie-wise and group-wise, you're not doing yourself any good.

8 times a week is definetly not the norm though. Possible at the elite level perhaps, with all the associated scientific back up they've got, but i wouldn't think about doing it on my own as it were.


Whats your usual post workout nutrition reidar?