Recently started really exercising and working out. LOOKING FOR HELP.

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    Jun 22, 2007 12:38 AM GMT
    Hey guys I just recently started working out again and I'm not seeing the results I want to see fast enough. I know it takes time and I did put on the weight over the last couple years. Also went to the health food store and the lady there told me to take Holy Basil Extract to help with my cortisol levels and maybe my cholesterol also. So I've been taking it. Also she showed my a good Super Omega-3 FISH OIL concentrate. In the past I've felt better slept better and so forth when I've been on an omago 3. I've been taking these for a week or just over a week. And I've been exercising alot almost overdoing it. Does anyone have any other suggestions?

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    Jun 26, 2007 8:33 PM GMT
    how fast is fast to you? what results are you trying to achieve?

    overdoing workouts is just gonna get you nowhere, your body needs the rest mate. hot tip on quicker results is to change your workout routines more often.
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    Jun 26, 2007 8:47 PM GMT
    Hey there, ReebokGuy, agreed with Jim--what do you want to accomplish? Weight loss? Muscle gain? Better cardio conditioning? What's your workout and diet routine like? Good for you, by the way, getting back into the workout mode!
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    Jun 26, 2007 9:52 PM GMT
    Before spending hours at the gym and hundreds of dollars at some supplement store, go find yourself a QUALIFIED trainer with references and hire him to create a workout routine for you, show you how to do it safely, and advise you on nutrition.

    All trainers are NOT created equal - make sure you check references, and look for a trainer with a clientele that includes men your age.

    You don't have to go to him for six months - if you're self-motivated - but budget anywhere from 2 weeks to 2 months to learn what to do and how to do it.

    Believe me, you'll save money in the long run, and you'll avoid both injury, and wasting your time.

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    Jun 27, 2007 7:48 PM GMT
    Thanks guys for the comments. Fast to me is about 1 month. My goals are weight loss and muscle tone. I don't want big muscles just more definition. My diet is a weak area for me. I don't really cook but I try to eat vegetables and with the exercise I might need more protien, I think I need more fiber I don't want to get gross but bowel movements haven't been very good. My workout routine situps in the morning 1 set of 50 rest then another est of 50 = 100, then stretching then I go for brisk morning power walk for about 7 miles or so. I try to workout before breakfast to put me in the fat burning zone. Is this a good idea or not? I'm on a tight budget I don't know if I can afford a personal trainer. I don't even know how to go about finding and/or hiring a personal trainer. I would love to have a personal but haven't given it much thought.
  • atxclimber

    Posts: 480

    Jun 27, 2007 7:59 PM GMT
    I don't have a ton of particularly specialized advice here, but since you asked for responses:

    If you're like most people, in optimal circumstances you can expect to burn at most 4-5lbs of fat in a month by consuming between 450-550 calories fewer every day than you burn. My understanding is that the breakdown of fat for energy is the rate-limiting step there, and the quantity of enzymes in the average body for doing that means you simply can't pull more than 600 or so calories from fat every day under normal circumstances. Eat at a bigger deficit and you're burning muscle or just starving or something. That's my understanding.

    I've always heard that it's hard to put on muscle and burn fat at the same time, and I guess I can see that from the perspective that while you're eating at a 500 calorie-a-day deficit you'll have less energy to work out (I go climbing and feel like taking a nap on the crash pads instead!) but if you just motivate yourself to do it, you can still exercise plenty. Plus, you can eat an enormous quantity of protein with a decent amount of fat and carbs in a 1500-calorie-a-day diet, so I'm not sure why you couldn't build lean mass at the same time.

    Your goals sound roughly similar to mine. I've burned about 2.5% body fat in a month recently and another maybe 1% last month (I eased up a bit on the diet) and at the same time put on, I dunno, maybe 4lbs of muscle. Not a ton, but I don't want to look ripped, I just want to look good and have functional strength for my sports.

    If I were you, I would track my eating and exercise on, make sure to get enough protein (upwards of 1.7g of protein per kg of body weight per day, although I only get that high on days when I've worked out) and eat at a 500-calorie-a-day deficit, and I'd expect 4-5lbs of fat loss per month and reasonable-but-not-miraculous muscle gain. Just my $0.02.
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    Jul 06, 2007 3:59 PM GMT
    Many thanks atxclimber.

    I appreciate your 0.02 cents worth. I think it's worth a lot more than that ha ha ha, really thanks it sounds like very good information thanks soo much.