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Shraka Forums Junkie Location: Melbourne Registered: November 2003	Re: Exercise Sat, 01 January 2005 05:36 Exercise It's a good idea to stretch in the mornings just after you get up. Perhaps go for a run too half an hour after breakfast. That'll start your body up for the day, then whatever you do during the day will burn more energy. When going for the run, don't push yourself too hard. This will help keep you motivated and you'll see the run as something you do just to warm up in the morning rather than some massive challenge every day. Save the big cardio session for the evening. Muscle building helps you burn fat, and makes you look and perform better. Doing a muscle building work out doesn't burn as much energy as doing a cardio session, but once your muscles build up, your body will naturally use more energy. So weight training can help to losing weight while your NOT working out. Another good reason to do weights is when losing fat, it's easy to lose muscle tone too. So doing weights will stop you from losing muscle. Anyway... Pushups: Do 10 to 15, rest, do another 10 to 15, rest, and then do as many as you can in one go. Sit ups: First up full sit-ups. Lie on your back, legs bent, sit all the way up breathing out, then lower yourself down. Crunches next. Half raise, breathing out sharply. Then do knee touches. Lie on your back with your knees bent. Sit up to touch your right hand to your left knee, then down, then left hand to right knee. Do 6 sets of 10 to 15 (start with 10) alternating between these three. Star jumps Grab some light weights (about 3 to 5kg) and do curls and shoulder presses. Squats (working your legs is good as they are some massive muscle groups) And walk a lot, as others have said, best form of cardio to lose weight (just time consuming). Another good one is bike riding, as it's low impact (doesn't damage your ligaments in your legs like running and walking does) As for food, you know what's good for you. It's pretty easy. Fats Avoid anything with saturated fat. Don't go psycho about all fat. Your body needs some fats to run correctly, so make sure you still get some unsaturated fats. Greens Greens are great, eat as much of them as you can. As a general rule about a third of your total food during the day should be some kind of green vegetable. Don't over cook the greens either - a bit crunchy is good. Broccoli is great! Eat that lots. Water GET LOTS OF WATER <-- that's pretty important. 8 + glasses a day. If you work or spend a lot of time in an air-conditioned place, drink more. Meals Eat 4-6 small meals a day. Don't pig out on 1 large meal a day. Cook yourself a massive dinner, eat a fourth of it, then chuck the rest in the fridge and have another fourth for lunch the next day, then 3 hours after lunch have another fourth as second lunch. Make sure you have a good breakfast, as this will kick start your metabolism. I, personally, avoid Milk and drink soymilk on my breakfast instead. I do put yogurt on my breakfast though. Check out the food breakdown on the side of the stuff you buy. Look at how much energy they have in them. You wanna keep the energy levels of each meal down, while providing as much good vitamins and minerals as possible. Breads and Grains I dunno what nutcase put these at the bottom of that food pyramid we all saw in primary school, but vegetables should be down the bottom, not grains. To be honest I think in our society it's pretty hard to avoid getting enough grain food, so I wouldn't worry about it at all. Don't eat white bread (get multigrain of brown bread instead), and try to get brown pasta. Sugar Avoid sugar. Sugar is just a whole lot of energy. If you don't use that energy (and it takes a while to use up the energy in say a bottle of coke) it's turned right into fat. If you must drink soft drink (and you shouldn't as the carbonation isn't good for you and no, soft drink doesn't count towards your 8 glasses of water a day) only drink the diet ones, as they have very little sugar. Protein Get a decent amount of protein. Chicken and Tuna are good for this. Protein makes you feel full, so you wont pig out. Drop red meat to a maximum of 1 - 2 servings per week. Multi-vitamins + other stuff Grab 500mg of vitamin C a day. More when your feeling run down. Get a general multi-vitamin too, have one a day. I also take a iron supplement, but that's due to my body's inability to properly process iron. Flax seed oil is also good. Take it in pill form though, as the oil itself tastes crap on it's own. That's all the stuff I've learned. My problem is motivation mainly. [Updated on: Sat, 01 January 2005 05:39] [Report message to a moderator]

	Subject	Poster	Date
	Exercise	M.J.H	Thu, 30 December 2004 05:33
	Re: Exercise	nick2b	Thu, 30 December 2004 05:40
	Re: Exercise	davedrifts	Thu, 30 December 2004 06:34
	Re: Exercise	lang	Thu, 30 December 2004 09:24
	Re: Exercise	thechuckster	Thu, 30 December 2004 10:07
	Re: Exercise	Nark	Thu, 30 December 2004 12:20
	Re: Exercise	ed_ma61	Thu, 30 December 2004 13:41
	Re: Exercise	nick2b	Thu, 30 December 2004 14:30
	Re: Exercise	SIMDOG	Thu, 30 December 2004 14:37
	Re: Exercise	M.J.H	Fri, 31 December 2004 06:00
	Re: Exercise	Shraka	Sat, 01 January 2005 05:36
	Re: Exercise	EldarO	Sat, 01 January 2005 06:38
	Re: Exercise	b1gb3n	Sun, 02 January 2005 02:52
	Re: Exercise	Choony_AE86	Sun, 02 January 2005 04:22
	Re: Exercise	Dust	Sun, 02 January 2005 07:20
	Re: Exercise	muaythaiman	Sun, 02 January 2005 05:52
	Re: Exercise	TRD_Supra	Sun, 02 January 2005 06:47
	Re: Exercise	Toy Yoda	Sun, 02 January 2005 09:39
	Re: Exercise	spirokeet	Sun, 02 January 2005 11:46
	Re: Exercise	Tommo	Mon, 03 January 2005 23:51
	Re: Exercise	Lambolica	Tue, 04 January 2005 02:46
	Re: Exercise	b1gb3n	Tue, 04 January 2005 04:07
	Re: Exercise	riceburna73	Tue, 04 January 2005 04:06

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