Physical Training

[mac2thefuture]

Hi.
OK, it's the start of the year (sort of) and now I've rid 'The Man Flu' i'm going to get fit.
I want a good physical look with some slight muscle growth.
Is it OK to train fairly hard in the morning (early) or does the body prefer it at other times?
If the morning is OK is it advisable to eat first? If so how long before training commences? Ideally, I'd like to be in the gym from 06:00.

Thanks

[Badandy]

I'm afraid we'll need more than that.

-How tall are you?
-How much do you weigh now?
-How much do you want to weigh?
-Lose fat, or lose fat and gain muscle?
-What's your diet like now?

That should be a good start. I work out often and I'm sure when Iscariot, official Macrumors nutritionist and fitness expert, finds this thread he'll chime in.

[mac2thefuture]

OK, lets get personal.
5ft 8 (diddy)
13.5 stone (classed as obese I guess for my height but I seriously don’t look it)
I would like to weight about 12 stone.
I would like to lose fat from core area so defined muscle can be seen, smaller waist, currently 34 inch 30inch would be nice. Develop chest, shoulders, back and arms to target and maintain an athletic look, you know the type..
Diet confuses me. I've started to count my calories and am targeting around 1500 or less a day???
It would suit my lifestyle to do weights in the morning and cardio in an evening. Through the week I work away from home and desperately need something to pass the time. Again, is it ok to do muscle work am when your body has just awoken - Thanks again.

[Music_Producer]

OK, lets get personal.
5ft 8 (diddy)
13.5 stone (classed as obese I guess for my height but I seriously don’t look it)
I would like to weight about 12 stone.
I would like to lose fat from core area so defined muscle can be seen, smaller waist, currently 34 inch 30inch would be nice. Develop chest, shoulders, back and arms to target and maintain an athletic look, you know the type..
Diet confuses me. I've started to count my calories and am targeting around 1500 or less a day???
It would suit my lifestyle to do weights in the morning and cardio in an evening. Through the week I work away from home and desperately need something to pass the time. Again, is it ok to do muscle work am when your body has just awoken - Thanks again.

1. It's a good strategy to do both weight training+cardio (most people only do cardio to lose fat)
2. Your calorie intake seems to be quite low - do you do active work all day? Or are you sedentary? Also, count the ratio of protein, carbs, fats if you can - I stick with 40% protein, 40% carbs and 20% fats
3. Carbs are 'good carbs' or carbs with low glycemic index - like brown rice, oats, sweet potatoes, etc. Similarly, fats are good fats - olive oil (I use it for cooking) flaxseed oil, etc (fish is particularly a good source)
4. NO SODAS, NO JUNK FOOD (obviously)
5. Spread your meals out - try to eat 5-6 times a day.. every 2 hours or so (small portions.. like a fist of rice and a 5 oz chicken breast)- this gets boring because you have to try and make food taste different - eating healthy every 2 hours is not an easy task.. but once you get used to it, it's a breeze.


Most important - be regular with your workouts. You can take rest days of course, but don't get too lazy and then start skipping gym. You'll see results after a few weeks - don't expect a six pack in 6 days (unless you take clenbuterol and thyroid medications.. but lets not get into that lol)

Good luck!

Again, is it ok to do muscle work am when your body has just awoken - Thanks again.

Forgot to answer that - yes it is ok to do muscle work - most pro bodybuilders work out in the morning - but they have a big breakfast before going to the gym (it takes an hour and a half or so for everything to digest before hitting the gym)

You can eat something light - something like 4 eggs (or have a protein shake) , oats or toast .. good to have fruit juice too since you're going to workout anyway.

I prefer handling weights in the evening - I am NOT a morning person.. don't want heavy poundage falling on my head :D

[ErikCLDR]

I don't know much about weight loss but I can tell you about exercising.

Its important to eat before you exercise, something light at least to start off, .5hr-1ht before so you don't feel sick because you'll need some energy.

Its also important to eat a little something balanced within 45 minutes after exercising to replenish your nutrients and energy.

I'd say working out in the am is better because you'll have more energy and you'll feel more motivated. If you do it in the PM it seems like you could make more excuses not to go to the gym.

[vandozza]

also with weight training for fat loss, it's probably better to do lower weights and higher repetitions.

if you are doing sets of 8-10 (if it gets difficult around this point) then you are probably going to add lots of bulk.

lower weights and higher reps (maybe 15-20) is generally better for toning up rather than building bulk. (also aids with the weight loss as its a little bit more cardio, you're working for a longer time doing sets of 20 than you are doing 8.)

[mac2thefuture]

^
Good point - Thanks

[fotografica]

Lots of great info in this thread: http://forums.macrumors.com/showthread.php?t=543063&highlight=weight

[leekohler]

1. It's a good strategy to do both weight training+cardio (most people only do cardio to lose fat)
2. Your calorie intake seems to be quite low - do you do active work all day? Or are you sedentary? Also, count the ratio of protein, carbs, fats if you can - I stick with 40% protein, 40% carbs and 20% fats
3. Carbs are 'good carbs' or carbs with low glycemic index - like brown rice, oats, sweet potatoes, etc. Similarly, fats are good fats - olive oil (I use it for cooking) flaxseed oil, etc (fish is particularly a good source)
4. NO SODAS, NO JUNK FOOD (obviously)
5. Spread your meals out - try to eat 5-6 times a day.. every 2 hours or so (small portions.. like a fist of rice and a 5 oz chicken breast)- this gets boring because you have to try and make food taste different - eating healthy every 2 hours is not an easy task.. but once you get used to it, it's a breeze.


Most important - be regular with your workouts. You can take rest days of course, but don't get too lazy and then start skipping gym. You'll see results after a few weeks - don't expect a six pack in 6 days (unless you take clenbuterol and thyroid medications.. but lets not get into that lol)

Good luck!



Forgot to answer that - yes it is ok to do muscle work - most pro bodybuilders work out in the morning - but they have a big breakfast before going to the gym (it takes an hour and a half or so for everything to digest before hitting the gym)

You can eat something light - something like 4 eggs (or have a protein shake) , oats or toast .. good to have fruit juice too since you're going to workout anyway.

I prefer handling weights in the evening - I am NOT a morning person.. don't want heavy poundage falling on my head :D

Having been a fitness junky most of my life, I agree with all but one thing here- do NOT eat before you go workout, unless you plan on getting up at 4 in the AM. Your body is focusing on digesting if you eat before you go and will take energy away from your workout. If you really want something beforehand, make it very light, such as a small protein bar. Eat plenty of protein and vegetables AFTER you work out. That is very important for your muscles' recovery.

[BoyBach]

http://www.britmilfit.com/

They'll sort you out!

[Melrose]

Keep in mind that muscle weighs more than fat - if you get into bulking up right away you may not 'lose' as much weight as you're aiming for. Judge results based on how you feel and how you look and don't put so much emphasis on the metrics.

[leekohler]

Also, and this is the most important for you mentally- get it in your brain that this is a change you make for life. This isn't something you do and then stop when you think you're where you want to be. It'll go away pretty fast if you do. Make this part of your weekly routine. Do not think of it as optional, it is as necessary as going to work or school.

Also keep in mind that these changes won't happen overnight, they take time.

[RamblinWreck]

If you are just trying to bulk up, I would limit cardio to just a few sessions per week during your initial workouts. Either limit it, or make sure to increase your calorie intake that you burn off from the cardio sessions.

Eating right is half of the battle, so follow the advice Music_Producer gave above.

[viccles]

Having been a fitness junky most of my life, I agree with all but one thing here- do NOT eat before you go workout, unless you plan on getting up at 4 in the AM. Your body is focusing on digesting if you eat before you go and will take energy away from your workout. If you really want something beforehand, make it very light, such as a small protein bar. Eat plenty of protein and vegetables AFTER you work out. That is very important for your muscles' recovery.

I disagree with this. I find eating a decent meal a couple of hours before working out and something small about half an hour before gives me loads of energy. If I don't, I feel weak and sick

[leekohler]

I disagree with this. I find eating a decent meal a couple of hours before working out and something small about half an hour before gives me loads of energy. If I don't, I feel weak and sick

Read my post. ;) I mentioned that it's OK if you're eating 2 hours ahead of time. But eating a meal right before is a bad idea.

BTW- the OP mentioned that he wanted to work out at 6 AM.

[viccles]

Read my post. ;) I mentioned that it's OK if you're eating 2 hours ahead of time. But eating a meal right before is a bad idea.

BTW- the OP mentioned that he wanted to work out at 6 AM.

My bad sorry :D Maybe have something small at about 5:30? I try to avoid working out at 6 for that exact reason. Always like a good breakfast in me

[leekohler]

My bad sorry :D Maybe have something small at about 5:30? I try to avoid working out at 6 for that exact reason. Always like a good breakfast in me

I usually just go first thing in the AM on an empty stomach. Afterward, I eat a huge breakfast. It works very well for me.

[ChrisN]

My friend (who goes to the gym and works out a lot) told me that someone told him that you could run, take a nap, workout or vice versa.

ChrisN

[mac2thefuture]

To the pros out there, any one know how to make these supplementary 'shake' drinks taste, well, tasty??

[Mr. lax]

Having been a fitness junky most of my life, I agree with all but one thing here- do NOT eat before you go workout, unless you plan on getting up at 4 in the AM. Your body is focusing on digesting if you eat before you go and will take energy away from your workout. If you really want something beforehand, make it very light, such as a small protein bar. Eat plenty of protein and vegetables AFTER you work out. That is very important for your muscles' recovery.

I would take lee's word for it, he's ripped. And he is right about not eating before you go, this way, your body uses up the fat as energy instead of the meal you just ate.

[mac2thefuture]

Not even a horrid shake before an early morning session.

[mouchoir]

To the pros out there, any one know how to make these supplementary 'shake' drinks taste, well, tasty??

After experimenting with different brands, and even different products within the same brand I found one that works well for me. And even within that only the banana flavour is palatable. In all of them Vanilla always tasted foul. Never tried chocolate.

Otherwise the biggest tip I have is to not breathe in through your nose while drinking them, this will stop the taste being so strong. Works with just about everything.

[leishan]

There are many brands of protein supplements that taste good, even mixed with water. IMO most protein supplements that are Whey Isolate taste better than Whey Concentrate.

Just a note...

[redwarrior]

Don't know if anyone has said this already, but be sure to drink plenty of water. You'd be amazed at how much energy is zapped from being dehydrated, and so many people are chronically so.

I'd like to offer my recommendation for a sweetener. I always buy unsweetened everything, and then use stevia. I honestly don't understand how manufacturers of protein/health shakes can put so much good stuff in them and then sweeten them with sucralose and aspartame.:confused: Dump the equal and nutrisweet and give your joints and vital organs a long life.:)

[fotografica]

To the pros out there, any one know how to make these supplementary 'shake' drinks taste, well, tasty??

When I mix up protein shakes,I like to add some oatmeal..I have a small coffee grinder that I use to grind up the oats into a powder.This way it blends better.. I'll add cinammon (I use vanilla and/or cinammon bun protein powder), some natural peanut butter,a banana,blueberries etc.. You can mix them up in a blender or use an immersion blender to mix it up and make them quite tasty...
And morning cardio on an empty stomach is great for burning cals...

[bassproguy07]

I wake up around 430-5. Eat a banana or two, go lift around six...come home eat some fish or eggs or some other sort of protein (sometimes shakes.) I then shower, get on macrumors or youtube for a couple of hours and then go run about a mile and a half to 2 miles. Now I must do this every day as I have one month to get my ass in shape for Marine boot camp, but My personal trainer says it is ok to sometimes alternate your exercises. One thing my Personal trainer also tells me is to push myself a little harder each day, it will increase your strength and endurance little by little each day.

[Mike Teezie]

To the pros out there, any one know how to make these supplementary 'shake' drinks taste, well, tasty??

I'm no pro, but my protein shakes are extremely tasty.

Here's what I use, 20 minutes after my workout:

4oz skim milk
1 cup ice
1 banana
2 scoops pure whey protein (strawberry flavor)
1 teaspoon glutamine

Throw it all in a blender, and let it mix well.

I was shocked at how good it tasted the first time I made one.

[Badandy]

As for making a protein shake drink tasty, a lot of posters have had good suggestions with what to mix in. If you don't have the time to add five ingredients to your shake, and want a protein powder that tastes great (such as if you make a shake out of powder and water like I do) I highly recommend Optimum Nutrition 100% Whey (chocolate flavor). It's known around the fitness world as a great whey powder with the best taste of anything on the market. I highly recommend it.

[mac2thefuture]

Thanks for all the advice here guys.
The shake powder i've purchased is chocolate flavour and isn't the best to be honest, but at £40 a tub i'm gonna have to pursue. Not much you do to the chocolate variety and enhance it.

[alFR]

Thanks for all the advice here guys.
The shake powder i've purchased is chocolate flavour and isn't the best to be honest, but at £40 a tub i'm gonna have to pursue. Not much you do to the chocolate variety and enhance it.

£40 a tub? Lordy! Try this one (http://www.naturesbestonline.co.uk/Vanilla-Whey-Protein-P354/) next time: I make it up with skimmed milk and add a generous handful of frozen forest fruits (or berries of your choice) then blend it. Tasty. They do chocolate/strawberry as well if you prefer.

[mac2thefuture]

^
That is cheap. Mine (http://www.nrgstop.com/product/NRG-Fuel-TTP---The-Total-Package-NRGTTP2.asp) is a 2 kg tub.
But yours does seem attractive, especially with those berries.

[leekohler]

Don't know if anyone has said this already, but be sure to drink plenty of water. You'd be amazed at how much energy is zapped from being dehydrated, and so many people are chronically so.


So true! Yes- we did all forget this one. Make sure to drink plenty of water at the gym! It's extremely important for regulating body temp too.

[Music_Producer]

Having been a fitness junky most of my life, I agree with all but one thing here- do NOT eat before you go workout, unless you plan on getting up at 4 in the AM.

Oh yeah, I didn't mention to eat right before working out.. at least an hour and a half before working out. I find, that for my body.. an hour is good enough.. heck I'm hungry in an hour after eating (and I eat very, very clean)

Also, I stated that if you're doing some heavy weightlifting - if you're doing cardio, then you can head straight to the gym without breakfast (burn up faster) I find that I get lean from doing weights alone (besides, the damn cardio section is always crowded!)

[Music_Producer]

So true! Yes- we did all forget this one. Make sure to drink plenty of water at the gym! It's extremely important for regulating body temp too.

Yes, water - and don't overdo on the stupid energy drinks.

[Music_Producer]

I highly recommend Optimum Nutrition 100% Whey (chocolate flavor). It's known around the fitness world as a great whey powder with the best taste of anything on the market. I highly recommend it.

Optimum is great for the value.. but the taste is horrid! :p Even worse is Isopure Low Carb (I have that) I always mix it with bananas, oatmeal, etc - and it tastes like a chocolate shake.

Just remember that any 'great' tasting protein powde will have a lot of 'filler' agents added to it - real protein by itself, is supposed to taste nasty. I prefer ingesting stuff with the least chemicals, additives, enhancers, etc.

Amongst the yummy protein powders I've had were - Muscle Milk (oh God, have that with cold milk - its like ice cream.. I miss that so much) But.. has a lot of fat content. :(

[leekohler]

Optimum is great for the value.. but the taste is horrid! :p Even worse is Isopure Low Carb (I have that) I always mix it with bananas, oatmeal, etc - and it tastes like a chocolate shake.

Just remember that any 'great' tasting protein powde will have a lot of 'filler' agents added to it - real protein by itself, is supposed to taste nasty. I prefer ingesting stuff with the least chemicals, additives, enhancers, etc.

Amongst the yummy protein powders I've had were - Muscle Milk (oh God, have that with cold milk - its like ice cream.. I miss that so much) But.. has a lot of fat content. :(

Muscle Milk IS great. It's so tasty and great for right after a workout.

[mac2thefuture]

Hi, a little update.
I don't add anything to my shakes now, they're just yummy.

My routine consists on a variation of the following:
Mon am. back & shoulders
Mon pm 30mins cardio(running)
Tues am. Triceps & biceps
Tues pm 30 mins cardio
Wed am Chest
Wed pm . 30 mins cardio
Thurs start the cycle over again complete rest on Sunday

Other than running each evening I try and stay away from leg exercises. My calves are stupidly big and muscled as they are without training them - It’s the way I walk apparently, and my quads a fairly well toned - many years of footy

Is this ok or should I leave a day off between weights?
I'm happy going twice a day as I work away from home and it gives me something to do but, will I see results this way within 3 months or not?
Aim = toned, athletic, beach boy look.....sad description but that’s what I'm after

[fotografica]

Hi, a little update.
I don't add anything to my shakes now, they're just yummy.

My routine consists on a variation of the following:
Mon am. back & shoulders
Mon pm 30mins cardio(running)
Tues am. Triceps & biceps
Tues pm 30 mins cardio
Wed am Chest
Wed pm . 30 mins cardio
Thurs start the cycle over again complete rest on Sunday

Other than running each evening I try and stay away from leg exercises. My calves are stupidly big and muscled as they are without training them - It’s the way I walk apparently, and my quads a fairly well toned - many years of footy

Is this ok or should I leave a day off between weights?
I'm happy going twice a day as I work away from home and it gives me something to do but, will I see results this way within 3 months or not?
Aim = toned, athletic, beach boy look.....sad description but that’s what I'm after

Ahh,getting buff for the warmer weather? :) Some suggestions:
First and foremost,STRETCH..Before and after your workout..Never workout cold,ie w/o stretching.
Don't neglect your core. Two solid exercises for that are deadlifts and squats.
No matter how strong and develooped you think your lower body is,work it anyways.Even with lighter weights,to help maintain some stretch and flexibility in your muscles.
If you ask ten people to give their workout routines,you'll get ten different answers.Everybody's different and what works for one may not work for you. Personally,I have had the best results with three on,one off type of routine. And I've tried numerous combos before that. Also something to consider. When you're working primary muscles (chest,back,legs),you're also working secondary muscles (arms,shoulders,abs).Another words,when you workout your chest,your indirectly working your triceps and shoulders.You want to keep that in mind when coming up with your routine.For the longest time I couldn't figure out why my shoulder workouts,were weak.I was doing the day after working my chest.Put an extra day in between,and my shoulder workouts got much better..
There's LOTS of trial and error in finding what works for you. It's a journey,not a destination....

[comictimes]

First and foremost,STRETCH..Before and after your workout..Never workout cold,ie w/o stretching.
Actually, a fair amount of research has gone into the whole stretching thing, and the general consensus from what I can tell is that while stretching after a workout is definitely necessary, traditional stretching before a workout actually does not help and often degrades performance. Apparently it's much better to either do some light cardio (maybe 10 minutes jogging, rowing machine, elliptical, etc) or dynamic stretching (stuff like these (http://www.sport-fitness-advisor.com/dynamic-stretches.html)) before working out for the best results.

[Iscariot]

Thanks for the introduction, Badandy!

First off, congratulations on wanting to make such an important change for your health and self-esteem, and I really mean that! That said, let's get down to business. First off, you said you were confused about nutrition. The best advice I can give you is straight from Jack Lalane; eat real food. If it comes in a package, if man made it, spit it out. This goes even for bread (although whole grain bread can have it's place). A proper diet is going to do 85% of the work for you. Yes you can get lean and mean eating nothing but lemon tarts — look at the rubbish Michael Phelps eats — but evolution gifted you with a body that wants to be strong, not weak and doughy. Leafy vegetables, unprocessed meats, nuts and fruits will provide you with an excellent balance of macronutrients and micronutrients. A salad is about the manliest thing you can eat. Instead of trying to make it palatable with some ghastly dressing made of sugar and fish paste, throw some tuna or chicken in there. Eschew buns for leafy green lettuce leaves.

On the exercise front, too much is just as dangerous as too little. Muscles don't grow in the gym, they grow in your sleep when you're getting plenty of rest. Your muscles needs 24-48 hours to fully recover, so you need to space your workouts out more; it's not a race. Secondly, imitate those whose success you'd like to, well, imitate. 30 minutes of running for cardio? Why? If you want to be a marathon runner then for sure you're on the right path, but if not lose the distance running and replace it with sprinting (I say that with all respect to distance runners, a very fine sport). Take a look at the body of a sprinter; I don't know about you, but that's what I'd like to look like.

[Berlepsch]

Leafy vegetables, unprocessed meats, nuts and fruits will provide you with an excellent balance of macronutrients and micronutrients.

Oh yes, no better start for the day than raw liver for breakfast!

:D

But in general, Iscariot is right (although I don't see why he discriminates against carrots and tomatoes). He just forgot to tell you about fish, which gives you lots of protein, and healthy, unsaturated fats.

[Consultant]

If you want to grow a little bit of muscles, you need to increase weights gradually,
work on the same muscles EVERY-OTHER day, so your muscles can recover.

When there is good muscle definition then you don't need to increase weights anymore.

Have protein after workout. Cottage cheese works. Proper eating habits helps.
Excercising before dinner works for me when I was going to the gym.

Protein shake is for sissys =p (Actually some of those suggestions sounds pretty good.)

Hot shower after workout will minimize muscle fatique (soreness).

[Badandy]

Hot shower after workout will minimize muscle fatique (soreness).

From what I've heard, it might be more beneficial to take a 20 minute shower, alternating between hot and cold water every 5 minutes or so...


(This wasn't from a friend, it was some kind of study)

[mac2thefuture]

30 minutes of running for cardio? Why?

I do this for a few reasons really.
I spend my entire day sat at a desk or else I'm sat whilst driving (and I mean 8 hrs) - not active.
I assumed 30 mins cardio was the adult daily min.
It will assist in the fading of fat and quicken the process of showing my much wanted 6 pack.
Work away from home, it's something to do.