Health, Good Practises, and Exercise

[SoggyCheese]

I wish I would do more, but at the moment I'm too caught up in work to get myself to do some exercise.

In your position I'd make the time any way you can. Work can sap all the time and energy out of you if you let it. You deserve time to keep yourself in good shape. We all do.

Personally I'm always more productive in the afternoons when I've exercised at lunchtime. I'm sure I'm not alone in that, even if I haven't a clue whether it's just perception or there's science behind it.

 

[0388631]

You could always get a spin bike.

 

[Huntn]

I wish I would do more, but at the moment I'm too caught up in work to get myself to do some exercise.

Time wise, that's why I used to run, roll out the front door and done, 45 min later. Ok, so I'm no longer running, but I have a Y less than 2 miles away and despite a bad back, I can swim until my elbows and shoulders give out, but no back problems with swimming.

 

[acer]

I've been running 8-10 miles per day for years but gained weight. I'm sure my terrible diet has a lot to do with it: only eat 1 meal a day: fried chicken, steak, Chinese food, fast food, soda, beef jerky, candy, ice cream, etc. I'm desperate enough to try Nutrisystem.

 

[0388631]

Beefjerky is terrible? There's quite a lot of brands that market a healthier version without the excess junk additives. They're a bit more pricey, but a far better snack than chips or candy, especially on a road trip.

 

[Huntn]

I've been running 8-10 miles per day for years but gained weight. I'm sure my terrible diet has a lot to do with it: only eat 1 meal a day: fried chicken, steak, Chinese food, fast food, soda, beef jerky, candy, ice cream, etc. I'm desperate enough to try Nutrisystem.

How old are you? 8-10 miles per day? Are the knees hanging in there? That exercise represents approximately 800-1000 calorie burn. How big a meal do you Eat?

 

[arkitect]

Hm. Probably a bit of a loner out here as my version of a healthy lifestyle is a bit contrary to the norm.

53 yo, 5'7", 132lbs

HIIT x 3/week
Bodyweight strength training x 3/week
Yoga x 3/week
Most warm/sunny weekends out hiking.

Keto/Low-Carb.
No grains, no sugar.

Life long hay fever sufferer, after cutting out the sugars and grains my hay fever all but disappeared.

Been going this way the past 5 + years.

Works for me.

 

[0388631]

My idea of healthy eating means indulge on the weekends only. Doing so, I've somehow controlled my cravings for rich foods all the time, and as a result I eat less of the stuff.

 

[acer]

How old are you? 8-10 miles per day? Are the knees hanging in there? That exercise represents approximately 800-1000 calorie burn. How big a meal do you Eat?

30s. Knees are doing well probably because I run on trails only and stopped playing basketball altogether. Since I eat one meal only around 2000 calories, give or take a few hundred.

 

[0388631]

@acer IF?

I'm older than you, knees in good shape but trail running has taken a lead in my life over pavement. Aside from it being more comfortable, it's much more fun to be among nature and not pavement which becomes boring quite fast. Aside from that, everyone would do themselves a favor if they got their running or cross training sneakers fitted to their individual foot through the old water and paper test.

 

[Huntn]

30s. Knees are doing well probably because I run on trails only and stopped playing basketball altogether. Since I eat one meal only around 2000 calories, give or take a few hundred.

How much do you weigh and how tall are you? Something appears not to add up. If you are burning 800 calories a day with exercise and only consume 2000 calories in a single meal daily, I don't understand why you are not starving.

 

[0388631]

How much do you weigh and how tall are you? Something appears not to add up. If you are burning 800 calories a day with exercise and only consume 2000 calories in a single meal daily, I don't understand why you are not starving.

Likely a very sedentary lifestyle outside of his (assuming acer's a male) exercise. He could also be severely underestimating his calorie intake. Prepackaged good is easy to go by, but I suspect his chicken fried steak is not something he monitors closely. Then there's also the issue of running pace and whether he's on any medication that would affect his perceived weight. Could also be something with his thyroid. The possibilities are endless.

 

[acer]

I weigh myself before and after the run and I normally drop 7 LBs. When I weigh myself before bed (after the big meal), I've gained back like 10 LBs. I don't eat at all prior to Noon because I can literally die if I exercise on a full stomach.

Here's what I had recently:

1. Shrimp fried rice (huge portions, maybe 4-5 cups?)
2. 2 Whoppers & large fries
3. 2 Neoguri ramen and eggs
4. Denny's steak omelette with bread & potatoes
5. Yoshinoya 2 large beef bowls
6. El Pollo Loco 2 shrimp bowls

I do have snacks prior and after like popcorn, beef jerky, candy, nuts, or whatever I have to nibble on. But dinner is the only large meal I have.

 

[Huntn]

I weigh myself before and after the run and I normally drop 7 LBs. When I weigh myself before bed (after the big meal), I've gained back like 10 LBs. I don't eat at all prior to Noon because I can literally die if I exercise on a full stomach.

Here's what I had recently:

1. Shrimp fried rice (huge portions, maybe 4-5 cups?)
2. 2 Whoppers & large fries
3. 2 Neoguri ramen and eggs
4. Denny's steak omelette with bread & potatoes
5. Yoshinoya 2 large beef bowls
6. El Pollo Loco 2 shrimp bowls

I do have snacks prior and after like popcorn, beef jerky, candy, nuts, or whatever I have to nibble on. But dinner is the only large meal I have.

Are you pulling my leg? How many days does this represent? That's more than 2000 calories.

 

[0388631]

And don't weigh yourself so often. It's useless. Pick a day of the week, write down the conditions present and try to mimic those conditions during each weigh in. If you decide on Sundays and you've gone potty and had a movement, try or attempt to mimic those conditions next Sunday. Which would include meals you had on the day before. If one Saturday you had light, low calorie canapes but on the next Saturday you had 8 huge homemade burritos, then you're going to mess up your logging. Otherwise, go with 2 or 3 week weigh ins. Ideally the best time to weigh in is in the morning after you've done your business, and on an empty stomach.

 

[acer]

No, dinners alone aren't over 2000 calories.

1. Shrimp fried rice (huge portions, maybe 4-5 cups?) 1,605 calories
2. 2 Whoppers & large fries 1,864 calories
3. 2 Neoguri ramen and eggs 1,274 calories
4. Denny's steak omelette with bread & potatoes ~1,200 calories
5. Yoshinoya 2 large beef bowls 1,920 calories
6. El Pollo Loco 2 shrimp bowls 1,420 calories

SO, no, I'm not pulling your legs, they're not over 2,000 calories.

 

[Huntn]

No, dinners alone aren't over 2000 calories.

1. Shrimp fried rice (huge portions, maybe 4-5 cups?) 1,605 calories
2. 2 Whoppers & large fries 1,864 calories
3. 2 Neoguri ramen and eggs 1,274 calories
4. Denny's steak omelette with bread & potatoes ~1,200 calories
5. Yoshinoya 2 large beef bowls 1,920 calories
6. El Pollo Loco 2 shrimp bowls 1,420 calories

SO, no, I'm not pulling your legs, they're not over 2,000 calories.

I'm not trying to argue. So this is 6 days worth of food and you are running 8-10 miles per day? How tall are you and how much do you weigh?

 

[citizenzen]

I've been running 8-10 miles per day for years but gained weight. I'm sure my terrible diet has a lot to do with it: only eat 1 meal a day: fried chicken, steak, Chinese food, fast food, soda, beef jerky, candy, ice cream, etc. I'm desperate enough to try Nutrisystem.

None of that makes any sense to me. 8-10 miles a day is a lot of running.

For you to be gaining weight, that one meal has got to be yuuuge.

Here's what I had recently:

1. Shrimp fried rice (huge portions, maybe 4-5 cups?)
2. 2 Whoppers & large fries
3. 2 Neoguri ramen and eggs
4. Denny's steak omelette with bread & potatoes
5. Yoshinoya 2 large beef bowls
6. El Pollo Loco 2 shrimp bowls

I do have snacks prior and after like popcorn, beef jerky, candy, nuts, or whatever I have to nibble on. But dinner is the only large meal I have.

That's pretty yuuuge.

 

[0388631]

With the weather warming up, I've decided to do laps in the pool instead of relying on trail runs for my cardio.

 

[ZapNZs]

Anyone have a rec for a whey protein that is mainly/solely comprised of whey isolates, relatively low in carbohydrates, doesn't taste like total butt, and is reasonably priced? (does it even exist?)

 

[BoneDaddy]

I haven't read through the thread, as I have just discovered it, but want to add something that most people don't look into, or aren't told.

Weight, in large, is managed by metabolism, as everyone knows. Now here's where it gets more complex and is a HUGE reason why older people can't figure out why they aren't keeping pounds off. This also correlated to why the west is so fat.

People think that counting calories and eating LESS, is the key. However, that is a gross generalization of the matter, and just a small part of the weight/health spectrum. MOST people who are overweight actually need to eat MORE. Not more, is in bigger helpings, but more often.

People talk a lot about metabolism, but not what governs it, or the mechanics behind it. Most overweight people have flat out KILLED their metabolism by only eating when they can, which lends itself to eating MORE. This is because the body goes into saving mode, when it finally does get something to eat. Your body gets used to not eating, when you eat only two, to three meals a day. So it learns to save, or store, what you eat, as fat, so it can metabolize the fat, when it has nothing else.

The answer to this, is to eat up to six moderate meals a day. That doesn't mean a what the west has come to know as a meal. This means a decent portion of something nutritious. A banana and glass of water count. So your body starts to learn that it needs to USE that energy, instead of storing it.

That part goes into what to eat. There are fast acting carbs, and slow carbs. Think of it as nothing more than fuel for the body. When you are going to work out, you can eat a helping of pasta, because it is fast acting carbs which means explosive energy. When you are not going to be doing any intensive activity, you eat slow acting carbs, like oatmeal, so the energy is released slowly.

Now THAT, leads into a lot more, but one of the most important things to know, is that muscle is one of the biggest things that burns fat. JUST having muscle, burns fat. Muscle burns fat when you're just sitting around.

This is all a general rule for anyone, and that includes all ages. So eat more times, fewer portions, the appropriate type of carb, and grow muscle. That is simply the key to staying in shape. Now, I understand a 60 year old has a hard time growing muscle, but what's so great, is it doesn't depend on growing a lot. It all comes down to keeping you muscle mass above your fat mass, so when your body is waging that silent war, when you don't even know it, the muscle continues to win, and your body will metabolize your fat. The less fat you have the faster you lose muscle, because then, the body cannibalizes the muscle. So it's also important to have a bit of fat. For a body builder, not in competition, 8-14% of body fat is ideal. For the average joe, who wishes to hang on to the muscle they keep up with, 20% of fat is fair.

So, burn fat but keep up with muscle, eat 5/6 actual meals a day, eat the proper type of carb, and you will have a balanced healthy lifestyle. Look at this as a fine line. DON'T do this and you get fat. Do this more extremely and add in MORE food and working out, and you're a body builder.

OP, I would recommend cycling, if your legs are too bad to run. And cut out soda all together. You'll be surprised how much you won't miss it. Drink more water and juices.

 

[D.T.]

I've been running 8-10 miles per day for years but gained weight. I'm sure my terrible diet has a lot to do with it: only eat 1 meal a day: fried chicken, steak, Chinese food, fast food, soda, beef jerky, candy, ice cream, etc.

I'm desperate enough to try Nutrisystem.

First, don't go from your existing diet to Nutrisystem, I'd avoid the latter at all cost. There are way better ways to improve your diet that are actually _sustainable_, healthy and even delicious that doesn't involve crappy, pre-packaged food.

If you need some guidance there are a number of "plans" you can find for free that will provide daily menus that include good foods that reinforce good habits like healthy proteins, proper fats, carbohydrate limits (and from good sources) and a more regimented daily intake across 6 meals (snacks + the 3 core)

Long[er] distance, endurance type running isn't necessarily the whole solution, you need to consider a mix of aerobic/anaerobic exercises: interval workouts, weights/strength training, crossfit, mix up your runs or cycling with sprints, big hill climbs.

 

[BoneDaddy]

First, don't go from your existing diet to Nutrisystem, I'd avoid the latter at all cost. There are way better ways to improve your diet that are actually _sustainable_, healthy and even delicious that doesn't involve crappy, pre-packaged food.

If you need some guidance there are a number of "plans" you can find for free that will provide daily menus that include good foods that reinforce good habits like healthy proteins, proper fats, carbohydrate limits (and from good sources) and a more regimented daily intake across 6 meals (snacks + the 3 core)

Long[er] distance, endurance type running isn't necessarily the whole solution, you need to consider a mix of aerobic/anaerobic exercises: interval workouts, weights/strength training, crossfit, mix up your runs or cycling with sprints, big hill climbs.

^
He's right on the money.

Also, there is no such thing as "being on a diet". There is only healthy, or not healthy diets. That's a marketing ploy to get you buy **** you don't need. We are all on a diet, otherwise you aren't eating.

A big thing I left out in the comment above, is that the west tends to forget about the core. Everyone's WORST part is their gut and back fat. So companies sell core workout junk that doesn't work.

The reason most people don't, or seemingly CAN'T improve on their core, is because you've been conditioned to think you neednto do situps and other workouts that are really only the BEGINNING of core work outs.

Think about the muscles that section and wrap around your mid section... One motion is not going to strengthen all of it. You must work the whole core. So a lot of gym type goers will say things like "it's legs day, cardio day", or "arms day". The core is so complex you need to make that a "day", or factor different core workouts in your daily ruitine.

This leads back to leg and back ussues. The core is such an integral part of your body, that when it's strong, it takes a load off of the spine and disks, as well as relieves the legs.

This is one reason why mortality can be estimated by someone's core, alone, as well as their ability to get up from a seating position. The lower, the harder. Medical science actually did a studdy that dictates that the harder a time a person has getting off of the floor, the more unhealthy and potentially close to death the are.

Hope you all can get well, and find success in healthy living. I've fallen off of that healthy road a little too, and need to get back on, so I know how hard it can be, especially as a person of genetic poor health (long story). If I can do it, most of you definitely can.

WATER IS THE LIFE SOURCE FOR THE MUSCLES: Remember that

Water molecules get between the muscle fibers. Without it they tear. It's essentially why huge ass body builders ingect oil into their muscles and exactly why bigger doesn't mean stronger.

 

[mac666er]

I think in the west, people neglect themselves a little more often than in the East, in mind, body and spirit.

I found out the hard way that nutrition and exercise is a life long commitment. A diet, as just has been mentioned some posts above in the west usually means a temporary program.

I think having correct nutrition and exercise throughout life is essential to happiness and it is very hard. It is hard, because once you figured it out you will have to change it as your body changes over time. You need certain nutrition if you are 15 years old, if you are 20, if you are 50 and if you are 70. You also need to change it depending on your activity. And need to change it depending on your genetic make up.

I was fortunate to be taught this before my teens. I don't think many people are ware of it. But the nice thing is that it is never too late to start. And I think the more drastic the change in a shorter period of time you want to go through, the harder it will be.

For the persons that have never done exercise and/or proper nutrition eating, I would strongly suggest to follow a professional on a committed time frame. There is a lot to learn regarding information, but also about our own bodies. And the fact that you are in a path with someone as a companion that is implicitly setting the pace and expectations, makes it a lot easier.

For those on the fence, I would invite them with the sole argument that you will be happier, no matter your age, shape or any past behavior.

 

[BarracksSi]

(I realize we're at over half a thousand posts in this thread, and surely this has been covered before... but because this is a recent piece of discussion...)

No, dinners alone aren't over 2000 calories.

1. Shrimp fried rice (huge portions, maybe 4-5 cups?) 1,605 calories
2. 2 Whoppers & large fries 1,864 calories
3. 2 Neoguri ramen and eggs 1,274 calories
4. Denny's steak omelette with bread & potatoes ~1,200 calories
5. Yoshinoya 2 large beef bowls 1,920 calories
6. El Pollo Loco 2 shrimp bowls 1,420 calories

SO, no, I'm not pulling your legs, they're not over 2,000 calories.

Thanks for the clarification.

Okay. So....

If you're really ONLY eating these individual meals each day (as in, you ONLY eat #6 on Friday, as an example)...

... and you're running 8-10 miles each day...

You are undereating by around a thousand calories. Or more.

(for now, let's set aside how terrible those food choices are, too)

What you're doing is starving yourself. Your #4 -- Denny's omelette at ~1200 calories -- is already a few hundred calories below the daily needs of a sedentary individual. You ran and burned a thousand calories, so that's almost your entire meal spent on the workout, leaving only a couple hundred remaining to operate your heart, lungs, brain, and everything else in your body.

What BoneDaddy is getting at is 100% correct. You're telling your body to shut down and put all your food intake into reserves commonly known as "fat".

I lost 5 pounds a month, like clockwork, eating between 1800-2800 calories per day, with the higher amounts on workout days. I also didn't solely run (in fact, I hardly ran at all), but I did a big variety of workouts, everything from weights to kickboxing to yoga to soccer. I didn't work out every single day, but instead had one or two off days each week.

And, I didn't work out on a full stomach, either. I still had breakfast (at around 0630), and I still had lunch -- but I'd work out either first thing in the morning or just before lunch.

I went from almost being forced to shop at Casual Male XL to picking my shirts at Express. I could see the "Jesus lines" in my upper hip/lower abdomen area. I still couldn't manage a six-pack because I've got plenty of loose skin and would need a very focused nutrition regimen, but still, the first spring day when I went for a run in a compression shirt, I almost didn't recognize my own shadow -- my torso had become less of a potato and more of a "V" shape.