best way to tone up?

[RubenDouglas]

Re: best way to tone up?

Actually Yogurt & a Banana are simple carbs, & will give your insulin a spike, but will deplete soon after..Add carbs like whole grain, pasta, etc....You should intake simple & complex carbs together, The complex carbs will act as buffer so you will sustain energy longer..

to counter the insulin spike, eat some good fats with the sugars. 2grams of sugar to 1 gram fat

[Acid]

Re: best way to tone up?

Made the first smoothie today, I didn't have all the ingredients I wanted, but it was still good.

All I had was milk, frozen berries (there were like 3 kinds in there) and Whey powder.

After tomorrow, we'll have a ton of ingredients. So, I'll make a lot of good tasting Strawberry Banana smoothies.

[Vince]

Re: best way to tone up?

ok here's my thing. I'm 5'11, 227... Going into Sophomore year I was 185... Obviously in the last year I've discovered alcohol. Now even when I was 5'11 125 in 7th grade I didn't have abs... My stomach was just there... Now that I am 227 I have a massive stomach, a flabby chest and red stretch marks on my waist and under my arms.... I have always had a stocky frame so I assume that it will be easier for me to get bulky rather than slim down... I was just wondering what can I do to lose the spare tire and actually lose the love handles? I really want to look in shape for once in my life and with the right program I know I can do it. Any help would be greatly appreciated.

Stop drinking alcohol would be a good start.

And get a good diet.

[Slymm]

Re: best way to tone up?

Eat better and work out more. Just read the advice in this thread and you should be fine.

[funky_chicken]

Re: best way to tone up?

I have a question for the ask AuburnAlumni exercise help line. A while back I had epicondilitis (tennis elbow for the layman). It never healed properly. Because of it if I lift heavy my elbow is killing me for a couple of days to the point of not being able to lift. I was wondering if doing lighter weight with higher reps is a recommended alternative. I would like to lift heavier but my elbow just can't take the load. Any advice you can provide would be greatly appreciated.

[AuburnAlumni]

Re: best way to tone up?

I have a question for the ask AuburnAlumni exercise help line. A while back I had epicondilitis (tennis elbow for the layman). It never healed properly. Because of it if I lift heavy my elbow is killing me for a couple of days to the point of not being able to lift. I was wondering if doing lighter weight with higher reps is a recommended alternative. I would like to lift heavier but my elbow just can't take the load. Any advice you can provide would be greatly appreciated.

yes...light weight exercises will still help.

[funky_chicken]

Re: best way to tone up?

yes...light weight exercises will still help.

Thank you sir. We should all call you the OS' Arnold (or do you prefer governor?).

[koolbubbaice]

Re: best way to tone up?

I have a question for the ask AuburnAlumni exercise help line. A while back I had epicondilitis (tennis elbow for the layman). It never healed properly. Because of it if I lift heavy my elbow is killing me for a couple of days to the point of not being able to lift. I was wondering if doing lighter weight with higher reps is a recommended alternative. I would like to lift heavier but my elbow just can't take the load. Any advice you can provide would be greatly appreciated.

What does your DR have to say about training heavy?

[funky_chicken]

Re: best way to tone up?

What does your DR have to say about training heavy?

When the elbow first started bothering me I went and saw the doc. He told me to rest it. I did for 2 months. It still bothers me though. This morning I worked out and was doing bench. I did 120 for 15 reps. I did 3 different exercises 5 sets. Lower weights higher reps and no pain in the elbow. I have to go see the doc next week so we will talk about this again.

[koolbubbaice]

Re: best way to tone up?

When the elbow first started bothering me I went and saw the doc. He told me to rest it. I did for 2 months. It still bothers me though. This morning I worked out and was doing bench. I did 120 for 15 reps. I did 3 different exercises 5 sets. Lower weights higher reps and no pain in the elbow. I have to go see the doc next week so we will talk about this again.

Cool.. I still have shoulder pain from lifting in the early 90's.. Was a competitive powerlifter, benching 450 & training just as hard..Even though I haven't benched in nearly 10 yrs I still have some discomfort in my right shoulder...Anterior deltoid (front)

[blackceasar]

Re: best way to tone up?

SLEEP!...a minimum of 8 hours..if you go on any less than that..your metabolism will slow and your insulin levels will rise..which will cause your body to store fat more easily. Also..if you don't sleep enough..your body won't recover.

Do this and you'll get some good results.

AA is rigiht..and I know everyones body is different, etc but I will tell you something scary. Just as a test I wanted to see what would happen if I cut out all soft drinks (diet ones too cuz they are just as bad) and got 8 hours of sleep every night. Do you know at the end of the month I had lost 17lbs. At the end of the 2nd month I lost another 14. I didnt do anything different. I didnt work out..i didnt eat differently. I just got 8 hours of sleep and cut soda out completely. Now this might not work for everyone but I did it just to see what would happen.

[Dame]

Re: best way to tone up?

whats the "abs diet"?

[blackceasar]

Re: best way to tone up?

Oh and another thing.... whoever said crunches wont reduce your gut is correct. Some people with bellies have really strong abs, you just dont see them because they are covered with fat. Case and point..when I was in the army stationed at Southcom in Miami, FL they kept track of records for different physical fitness events. The guy at the time who held the sit up record was about 5-9 and 220lbs and had a belly. People couldnt understand how it was possible and a doctor said its because hes got really great abs but you just cant see them because of the fat covering them. He did around 98 situps in 2 minutes.

If you have a belly, crunches are going to do anything for that. If you have a flat tummy and you want your abs to show then it crunches and situps will get you your definition but not until you have enough fat burned off thats covering them up. For people with sizable guts who want to loose them, CARDIO CARDIO CARDIO. Some people dont wanna hear that, but its true.

[WTF]

Re: best way to tone up?

Alright, I guess I'll chime in here as well, because I'm in need of help. First and foremost... I cut out all regular soda's, and just drink diets on occassions. Are diet soda's just as bad? Basically, the only thing you can drink is water?

A little background information, and what I'm looking for. I'm about 6'3" and weigh about 195. Granted, I'm not fat by any means, but I do have a small tire around my waist. I have the dreaded love handles as well.

My question, what kind of routine would be good for me? I'm a very pick eater, and don't eat a whole lot of variety. Chicken is always one of my top foods though. Burgers, Steaks, etc... are another weak spot. As is mashed potatoes, and rolls. Are those bad foods for me per se?

If and when I have to eat fast food, I always get the chicken tenders/nuggets rather than the burgers. Granted, I know that they are processed...

I guess, what would be a good schedule for me? i have a bowflex, so if you know of any routines, that would be awesome.

[MagicBucsWsoxFan]

Re: best way to tone up?

Is this healthy or a good way to diet even though it has no variety to it except changing the flavors...

Im planning on eating these health/energy bars. ill eat 1 for breakfast, 1 inbetween breakfast and lunch, (i take a late lunch), then 1 for lunch, then a regular dinner (chicken,steak, something thats not fast food).

Ill also plan on running, not a lot, but around 1 mile when I get home from work each day. Ill do that 4-5 times a week.


the label of these bars reads like this per bar on these energy bars

Calories: 60
total fat: 2g 3%
saturated fat 2g 1%
trans fat 0g
cholesterol 0mg
sodium 35mg 2%
potassium 90mg 3%
total carbs 9g 3%
sugars 7g
protein 2g

then 8% (vitamin A,C,E,calcium,biotin,pantothienic acid,iodine)
10% (iron,thiamin, riboflavin,niacin,folate,zinc,copper)


edit: I plan on only doing this until I get from where I am now at 160, til I get down to about 145, then i figure ill maintain my weight since ill continue to run.