2016 FITNESS CHALLENGE

[Brandwin]

Re: 2016 FITNESS CHALLENGE

Alright how about this – (water is only thing I am drinking)

Breakfast 7:00am – two boiled eggs
Snack – 10:30am Cucumbers soaked in vinegar
Lunch 12:30pm – half of baked chicken breast, steamed veggies (carrots, peas and broccoli) and a half of cup of brown rice
Snack 2:30pm – whole Granny Smith apple
Dinner 6:00pm – Lemon pepper tuna over spinach leafs with half a baked potato and veggies

I was 175 about 10 days ago and I am down to 167, I would like to get down to 140-145, but if I start going to the gym I know I would add muscle. I guess overall the scale isn't the biggest goal. It's getting healthier and getting into shape. I tried to check my body fat percentage and if I did it right I am 26.8%. Way too high.


Trying this as I go as I feel I am pretty green on healthier lifestyle. Any tips would be greatly appreciated.

[NDAlum]

Re: 2016 FITNESS CHALLENGE

IMO what you're eating is going to be too tough to maintain. You're likely to crash and gain the weight back. Why don't you add some good fats to your diet?

Realistically 1-2 lbs/week is the "right" way to lose weight. 8 lbs in 10 days is a mix of water and probably not eating enough in general.

Thinking that going to the gym will add muscle is the typical "noob" comment people make. Please don't take offense, but it's so much bro-science and holds no weight.

The only way to gain muscle is to increase caloric intake more than you burn while lifting. You can't gain muscle on a calorie deficit.

The illusion people gain weight on a calorie deficit is when they drop body fat and their already existing muscle is exposed.

[RockinDaMike]

Re: 2016 FITNESS CHALLENGE

Get a juicer and make a juice in the morning. You'll wake right up and feel amazing after.

I always go with spinach or kale with cucumber, celery, lemon and a couple apples and I'll throw in some ginger for a kick.

I usually make a liter, drink half in the morning then the other half before i go workout.

You'll wanna drink it first thing in the morning and wait about 20 minutes to eat the eggs. So I'll make the juice at night if I don't want to wake up early. wake up and drink it and go on getting ready for the day before eating the eggs.

I've been told it taste like grass but man the nutrients you get from that will make your body happy. I also use the pulp for compost in my garden so I don't waste it.

[Brandwin]

Re: 2016 FITNESS CHALLENGE

IMO what you're eating is going to be too tough to maintain. You're likely to crash and gain the weight back. Why don't you add some good fats to your diet?

Realistically 1-2 lbs/week is the "right" way to lose weight. 8 lbs in 10 days is a mix of water and probably not eating enough in general.

Thinking that going to the gym will add muscle is the typical "noob" comment people make. Please don't take offense, but it's so much bro-science and holds no weight.

The only way to gain muscle is to increase caloric intake more than you burn while lifting. You can't gain muscle on a calorie deficit.

The illusion people gain weight on a calorie deficit is when they drop body fat and their already existing muscle is exposed.

No offense taken because I am definitely a noob to all of this. I am sure most was water weight, but I am pretty much eating the 1500 a day that says I would lose 1lb a week or just a bit over of that.

EDIT: Just remember that 1500 calorie intake was based on my doing zero exercise.

Get a juicer and make a juice in the morning. You'll wake right up and feel amazing after.

Any suggestions on a juicer?


Thank you both for the tips.

[RockinDaMike]

Re: 2016 FITNESS CHALLENGE

I like the slow juicers from Hurom. They are quiet and get the most juice out of greens which is tough to do for some.

[Money99]

Re: 2016 FITNESS CHALLENGE

When you guys have a "cheat" day do you go all out. IE fast food burger, fries, soda and a dessert or do you still cut back like burger and fries only? I'm messing with both counting points and calories. Just trying to get a feel for the cheat days.

Sent from my Nexus 6P using Tapatalk

I try not to overdo it, but I'll make sure one meal is a no-holds-barred affair, haha.
On Saturday, the wife and I went out for a long overdo date. Both of us have been counting calories so we decided to just let 'er rip.
We didn't go completely nuts, but we shared a nacho tray and bag of popcorn in the theatre.
Then we went to a restaurant and had a desert and 2 alcoholic beverages.

We did the math and out of the entire day, I estimated I consumed approximately 2000 calories on the day.
That wasn't too bad in the end, because my target is 1800/day.
I'm 6'1" and I'm naturally thin, but I could feel and see some unwanted lbs on the stomach.
When I started counting calories in late January, I weighed 218. I'm now down to 198.
(I've also been utilizing the intermittent fasting approach of not eating anything from 8PM till 12PM).

gamerMark, thanks for the reply and comments.
I've actually reset my squat and trying something different.
I'm performing pause-squats by counting to three while 'in the hole' and in the ASG (arse to grass) position, and then exploding upward. (if you can call it exploding. More like an old man getting out of the tub).
So far, it's feeling great. No knee problems whatsoever. I hope that trend continues.

[NYJets]

Re: 2016 FITNESS CHALLENGE

Anyone have a good cardio routine? Looking for something to do twice a week. I literally never do cardio, and I think its time, not even really for fat loss, but just overall health.

[bad_philanthropy]

Re: 2016 FITNESS CHALLENGE

Anyone have a good cardio routine? Looking for something to do twice a week. I literally never do cardio, and I think its time, not even really for fat loss, but just overall health.

Find a route to run in your neighborhood. Not a creative answer—I know, but it's the best. You can just force yourself out your front door and you've started.

When I started I aimed to get up to 5k, and now my routine is 10-15k 3-4 times a week. Substitute a session of sprinting in every now and then. I'd say start off by building up for 5k. Go for a run and get a baseline where your cardio is at and set some incremental goals from there.

You'll be amazed what it does for your health. I dropped my resting heart rate from 73bpm to 49 in about eight months. Of course, if you're already lean and lift make sure to account for the extra caloric needs (though it isn't as high as most think).

[NDAlum]

Re: 2016 FITNESS CHALLENGE

My ceiling is a 5K lol. Absolutely no desire to run more than that ever in my life.

If you're not a runner: pick up basketball is amazing for cardio. You don't have to really think about getting it in, it's just part of the game. You'll definitely get the burn in your chest. I play for fun and don't crash the paint or try and be the pick up hero. I just run around, play D, and take a few jump shots.

[bad_philanthropy]

Re: 2016 FITNESS CHALLENGE

My ceiling is a 5K lol. Absolutely no desire to run more than that ever in my life.

If you're not a runner: pick up basketball is amazing for cardio. You don't have to really think about getting it in, it's just part of the game. You'll definitely get the burn in your chest. I play for fun and don't crash the paint or try and be the pick up hero. I just run around, play D, and take a few jump shots.

5k was supposed to be my ceiling too! I figured I couldn't stand the misery of running any more than that. I kept going up because I liked the overall physique it helped generate in concert with my lifting routine.

Basketball would definitely be preferable to running in my books, but for me it's too hard to plan life around a game, and/or I'm too lazy to actually go to the gym for a pickup game. Running is the thing I can fit in at any point I have a free hour in my day. I often end up running before bed after all of life's responsibilities are take care of.

[Money99]

Re: 2016 FITNESS CHALLENGE

Anyone have a good cardio routine? Looking for something to do twice a week. I literally never do cardio, and I think its time, not even really for fat loss, but just overall health.

I give those who can run credit. I hate running. When I do it, it's no more than 2M.

I've got a punching bag, speed bag and space for skipping in my garage.
I have a circuit consisting of those 3 stations, plus a floor station where I'll alternate between burpies and sit-ups every other round.
I'll perform the circuit 4 times using 2 min rounds each, with 30 seconds rest in between.
I pump some music (ROCKY!) and try to get a good sweat going.

I've also taken some boxercise classes at the gym. Those are absolute killers.
They use the circuit routine as well, alternating between heavy bags, skipping, shadow boxing, situps, ropes and then working the mitts with the trainer in the middle.
There's enough heavy bags that you hit one every other round.
The hardest/worst part is hitting the mitts with the trainer. He calls out very simple combinations and has you punching the entire 3 mins. The last 30 seconds is just straight-up 1-2's until the bell sounds.
I've never had good cardio so by the time I'm done with him (or he's done with me), I'm seeing double.
I also have terrible luck as it seems that whenever the class begins and students are to take a spot in the circuit, I always seem to get stuck in the back so working the mitts is the last station for me. I'm already gassed by the time I get to him and ready to scream "No Mas!" before the round is even half-over.

Come to think of it, not sure why I keep going back for that torture, haha.
I like doing my own circuit in my garage. I think I'll add a 'sitting on the couch' station this Spring.

[Fresh Tendrils]

Re: 2016 FITNESS CHALLENGE

Yeah, props to all the runners. I did that for several months at my old apartment. I guess I lack the focus to run by myself because I got bored even while listening to music.

Jets, there is a 20 minute Insanity work out that might be worth looking at.

[DJ]

Re: 2016 FITNESS CHALLENGE

My ceiling is a 5K lol. Absolutely no desire to run more than that ever in my life.

If you're not a runner: pick up basketball is amazing for cardio. You don't have to really think about getting it in, it's just part of the game. You'll definitely get the burn in your chest. I play for fun and don't crash the paint or try an d be the pick up hero. I just run around, play D, and take a few jump shots.

I remember saying something like this years ago and then wound up progressing all the way to a Half Marathon.

[NYJets]

Re: 2016 FITNESS CHALLENGE

Yeah, props to all the runners. I did that for several months at my old apartment. I guess I lack the focus to run by myself because I got bored even while listening to music.

Jets, there is a 20 minute Insanity work out that might be worth looking at.

Thanks, I'll look into it.

Yea I hate distance running, definitely looking for something that's just like 20 minutes max.

[SuperBowlNachos]

Re: 2016 FITNESS CHALLENGE

I wish I could run long distances. It's something with my gait when I am just jogging. My shins just get really tight and start to hurt. I can do wind sprints, play basketball, do other cardio just fine. It's the jogging that hurts and been that way for years through all kinds of different shoes.