Need advice

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  Nov 04, 2008 5:41 PM GMT

  I really want to make major changes in my life. I have been very bad about working out and eating well. I have no excuse. It is very hard for me to control my eating habits. I am a junk food junkie. I don't like fish, or most vegetables, and only a couple fruits. Is there a good nutrition book, motivation book, etc, I really need help. I can't afford a trainer or a nutritionist.

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  Nov 05, 2008 2:20 PM GMT

  Hey Guys,
  Thanks for your input. It seems most guys care more about if you could take the guy above you, would you date the guy above you, or critique the guys above you then to talk about Fitness, working out, nutrition, and supplements. It is a shame because I thought this was what the site was about. It feels like this site is drifting far away from being a fitness site. I am sad to see this happen. I have noticed that when a lot of guys ask for advice lately they are attacked and put down instead of getting help.
  

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• healthseeker
  
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  Nov 05, 2008 2:32 PM GMT

  I haven't read it myself but I hear the "You: On a Diet" book is helpful and doesn't over complicate things.
  A book that helped motivate me was Bill Phillip's "Body for Life". It includes a workout and diet plan. He also has an accompanying book Eating for Life which I think has more nutrition info and recipes (but I didn't read that one).
  
  I'd say give the guys a break and some time to respond. I think a lot of people were focused on the elections and not looking at much else.
  
  Good luck!

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  Nov 05, 2008 2:32 PM GMT

  Although I agree with you that the vast majority of the forum topics on this site are totally lame, there are a few with some depth and intelligence....I just ignore those "Who would you like to have a 3 way with on RJ" topics.
  
  However, maybe the silence in regard to nutrition and fitness is because if you go to the home page and look up toward the top center/left of the page, there is a box that provides links to tons of workout plans and even great meal plans!
  
  This site is more than just about the forums....its FULL of great articles, ideas, motivational pieces, even great instructional videos...
  
  Have you checked those out? I refer my Clients (I'm a personal trainer) to this site all the time for ideas for better health and fitness!
  
  Like I said, there is SO MUCH more than the forums on this site......so much more.
  
  
  
  

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  Nov 05, 2008 2:41 PM GMT

  Thanks Health seeker!
  I don't just mean for my post. I have noticed it in the last month or so. Guys come onto the site and are not feeling good about them selves and are asking for guidance only to be shot down. It isn't everyone, but I just feel bad for the first time guys joining the site. As was mentioned earlier, we need to respect each other. How can we expect anyone else to treat us properly if we are so nasty with our own? Ok, Sorry, I am done preaching.
  

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  Nov 05, 2008 2:43 PM GMT

  Hey George,
  
  a few (stress the adjective "few") people in here really are shallow and don't give a rat's ass about other people's "problems".
  
  However there are many people in RJ forums and RJ staff capable giving you a few tips, observations, ideas and so on. Give them a chance to do so..-i.e. greater than 24 hours. They do it with genuine concern and generousity I might add.
  
  I looked at the question and asked myself could I adequately answer your specific questions. I answered with a no.
  
  I am glad you have a partner and extended family that could definitely help you stay motivated to reach your goal: nutritious food and a healthy body. Both go hand in hand for sure. Both of you could do this together, in fact it will be easier to succeed if you do.
  
  Books I have read and believe would work for anyone:
  The Zone- Barry Sears
  P90X Nutrition Plan that goes along with the fitness program
  
  There are community resources available for free-fitness and nutrition. You have to do some work though. Call the YMCA for a start. Call a community health clinic-maybe a diabetes clinic.
  
  Planning is paramount George-once you get the ball rolling you will see the difference. Good Luck.
  
  
  
  
  
  
  
  
  
  

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  Nov 05, 2008 2:47 PM GMT

  Hi Smalltownboy,
  Yes I have been looking at those sites. It would be cool if they had some alternative exercises for people that don't have all of the equipment used in the instructions. I workout at home and I have a bowflex and open weights. I have no good pulley equipment. All in all they are all good articles. I'm sorry, I am just mad and down on myself and taking it out on you guys. My apologies. Thanks everyone!
  

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  Nov 05, 2008 2:51 PM GMT

  Fogos, Thanks man! Good stuff!

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  Nov 05, 2008 3:02 PM GMT

  Hey George...
  
  I am not sure that I have a great answer for you, but I do have some suggestions. First, I think that some of this motivation you are mentioning has to come from inside. Now for the part that I think you are having trouble, which is changing your eating and exercise habits. I don't think that this is due to a lack of motivation, but due to a lack of information.
  
  In my experience I have found that usually better eating habits follow a regimented exercise program. An exercise program where you have a schedule written out for 8-10 weeks and follow it without fail will get you working out and eating better.
  
  So, why don't you star there. Make a scheduled workout for 3-4 days/week that you can stick to for at least 8 weeks. (I would try to only do this, as any more days may be overwhelming and set you up for failure). Mix some weight lifting in with some cardio and try not to spend more than an 1/1.5 hours at the gym at any one time (this also can lead to a failing program). After the first 8 or 10 weeks you can rework your schedule and increase your days and times if you feel the need. But, start off slowly.
  
  Follow that up with slowly cutting out the junk food and substituting in new, healthier recipes and trying new healthier alternative foods (One of the things that I found most helpful and relatively easy is trying not to take in liquid calories. This means trying to drink only those things without calories. This would include water, diet sodas and not putting milk in your coffee and using a sugar substitute instead.) This will probably happen as you workout anyway. You may find that as you put in the hard work of getting to the gym and sweating your ***/weight off you will not want to negate these workouts with indulging in your food vices. Now remember, no matter what, we all have vices, but keeping them in check is the way to manage them. Try to limit them to a couple of times a week and then in time cut them back to once a week. Cutting them out all together is unrealistic and probably will cause binging on them instead of allowing yourself these "treats" every ONCE in awhile.
  
  My last recommendation is to subscribe to a fitness magazine (Any one of them will work... I used Runner's World, but find one that suits your interests. Biking, swimming, yoga, walking or even maybe just a magazine with lighter eating alternatives such as Eating Light. Having a magazine come to your house monthly to reinforce and refocus your goals can really be helpful. These magazines also tend to come with some healthy eating articles/tricks & tips. Having this combination at your fingertips every month can really pull you through a slump.
  
  I hope this helps and isn't repeating things you already know. Best of luck and remember to take this one step at a time. Slow and steady is the way to enjoying what you are doing without burning out. Best of luck to you!!!! Keep me posted on your progress. I would love to know how things are going.

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  Nov 05, 2008 3:46 PM GMT

  Hi Bsskate,
  Thanks for the advice. I will keep you updated!

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  Nov 05, 2008 4:57 PM GMT

  i agree with healthseeker. Body For Life is really good. it's smart, it makes sense, is nutritious, and pretty easy to do.

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  Nov 05, 2008 5:04 PM GMT

  Despite what alot of guys here think....you don't need a gym to have a great workout...
  
  Although I have a gym membership, its been several months since I've stepped foot in to it....everything I do and teach involves outdoors training or training you can do in your own home with little to no equipment...
  
  Have you checked out this article on RJ?
  
  http://www.realjock.com/article/1194
  
  Also, take a look @ the Four Week Boot Camp, the guys did in SF.....tons of great exercises, no gym required.
  
  All you really need are some good bands, mat, a foam roll and a balance ball and you're set....
  
  I know I don't have the best body on RJ, but for my age, I think I'm in great shape and its all done without stepping foot in a gym.
  
  Good luck!

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  Nov 06, 2008 1:57 AM GMT

  I'm a bona-fided 'heavy user' too and I was looking forward to picking up some good rj advice on how to improve my diet.
  
  as for gym motivation? things I've done to boost my attendance are;
  1) work out when the gym ain't crowded (I use to be so self conscious when i first started exercising) but you can ignore this one as you workout at home do'h
  2) work out with a friend, he (or she) can be your personal cheerleader and trainer for the price of nothing.
  3) keep a log, tracking your improvement does wonders for your psyche.
  
  I read some of the suggestions mentioned earlier and they're all good advice. Good luck and stop beating yourself up!!

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  Nov 06, 2008 3:02 PM GMT

  Thanks Guys for all the infor.
  Hey yo_mamali, I am glad they were able to help you too. I will work on being better to myself.

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  Nov 06, 2008 4:10 PM GMT

  Hi George,
  
  One good way to start changing your eating habits is by writing down everything you eat and totaling it up at the end of the day. Write down what you ate and when, the calories, the fat, the carbs, and the protein in it. Have you tried this?
  
  I have a simple Excel spreadsheet I created and have it set up to automatically add everything together. After a while, you begin to know how much you are eating in one day and how it affects you. Also, knowing you will have to write down that whole bag of chips you ate may curb your appetite and drive you to the carrots instead.
  
  I have been really bad lately with my eating habits and I'm going to return to tracking everything. I found in the past that I wasn't eating enough protein and way too many carbs, and wasn't getting quite enough fat because of all the low-fat food I was eating - thinking that it was healthier for me. I am always in much better shape when I track my food and my workouts.
  
  You should also look at why you are eating and why you are craving certain things. Are you doing any emotional eating? Do you feel like you are depriving yourself when you eat more healthy food? Are the people around you eating the same way you do?
  
  Finally, don't get down on yourself. I have a tendency to do that and so I always try to focus on what I did that day to improve myself. Right now, I'm not at my ideal weight and took about 3 months off from lifting. I saw myself in the mirror when I was trying on jeans and was horrified by all the jiggling. I also went up in size. So, each day I'm doing something good to improve myself and focusing on that. I know it will take some time to get back to where I want to be, but that's okay - I've got the time.
  
  Hope this helps!

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  Nov 06, 2008 4:17 PM GMT

  Check out the Nutrition for You website, as that is the one that those of us on the Weight Loss Challenge have been using and we've been having some great success. I know that I there are a number of guys who have lost over 12 lbs in the 7 weeks of the program so far. You get the coaching you need, and if forces you to write everything you eat down, as Lissenup suggested.
  
  It always helps when you have others who are working with you on this project, so it's not just you.

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  Nov 06, 2008 4:39 PM GMT

  Thanks for your advice and your encouragement. See you have proved me wrong. There are a lot of great guys that still do care. You guys are the best!!!

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  Nov 06, 2008 4:51 PM GMT

  One other thing to remember is that it's nearly impossible to be objective about one's self.
  
  I saw your photos and stats and you shouldn't be getting down on yourself at all. If you do want to lose or tone up, you are starting from a great place. Just think about the people who've never exercised, or those who need to lose 100+ pounds!

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