The Official Health and Fitness Thread

[Bender]

I am on a run of four months without breaking my diet at all.

Good for you... Remember, you are allowed the odd guilt free vacation day.

To be honest I like my diet more than cheat meals. It's not restrictive in taste or quantity. I average between 3000 and 3500 calories a day. My grocery bill is the only down side.

I do still have treats but  after I went a month without, for no reason really, I wondered how far I could go. Getting through Christmas was the biggest challenge but really not that tough.

I've had thoughts of challenging myself to go a full year but an ice cream cone or a cold beer in the hot summer sunshine is too good to pass up sometimes.

I'm looking to begin gaining muscle mass, but I'm not really sure how to go about it. I don't really want to bulk up, I just want to look lean and relatively muscular. I'm working on it right now going to the gym, but it's really hard to see results so far.

I started on the elliptical and push my heart rate to 158 for a good 40 mins 3-4 times per week in cardio as well.

I just fear if I increase my caloric intake I won't be burning enough calories to burn fat. Are there any resources that give you a training regimen to follow if you're a newb trying to put on some muscle and get leaner and healthier?

[donkeyy0]

I am on a run of four months without breaking my diet at all.

Good for you... Remember, you are allowed the odd guilt free vacation day.

To be honest I like my diet more than cheat meals. It's not restrictive in taste or quantity. I average between 3000 and 3500 calories a day. My grocery bill is the only down side.

I do still have treats but  after I went a month without, for no reason really, I wondered how far I could go. Getting through Christmas was the biggest challenge but really not that tough.

I've had thoughts of challenging myself to go a full year but an ice cream cone or a cold beer in the hot summer sunshine is too good to pass up sometimes.

I'm looking to begin gaining muscle mass, but I'm not really sure how to go about it. I don't really want to bulk up, I just want to look lean and relatively muscular. I'm working on it right now going to the gym, but it's really hard to see results so far.

I started on the elliptical and push my heart rate to 158 for a good 40 mins 3-4 times per week in cardio as well.

I just fear if I increase my caloric intake I won't be burning enough calories to burn fat. Are there any resources that give you a training regimen to follow if you're a newb trying to put on some muscle and get leaner and healthier?

In about a year I went from 140lbs and 14% body fat to 145 and 10% body fat. I would say if you want to look "strong" without being "big". Swim.

I would also suggest targeting complex muscle groups. Stuff like biceps curls are fun, and your arms will look great immediately after due to swelling, but if you want just to look generally "stronger" without getting much "bigger" you want to do free weight chest press, squats, dead lifts...the exercises that nobody likes doing pretty much.

Swimming helps to keep your waist lean and your back strong. Gives you that "V" look.

Honestly, the big thing though for me is something that I don't think really makes much sense. VISUALIZE gains. WANT to get stronger. I've seen so many people who are bigger/stronger/leaner/whatever than me, but they complain and moan the entire workout. And now...I'm lifting way more than them. I'm sure there's no like scientific proof that enthusiasm actually leads to more muscle gains, but it sure as heck seems like it to me judging by my own personal experiences.

Also, I'd like to just pose a general question...WHY IS IT SO HARD TO GAIN WEIGHT?

[The Red Polar Bear]

Also, I'd like to just pose a general question...WHY IS IT SO HARD TO GAIN WEIGHT?

Oh. You're THAT guy.

*glares*

[TheMightyOdin]

Hey Bender, one of the more contested issues in the bodybuilding world is if it's possible to burn fat AND build lean muscle mass at the same time. I say that it is but you'll find arguments for both sides.

I don't have a resource for you but based on your post I'm guessing you might be interested in a plan that focused on using your own body weight as resistance. Things like push ups, chin ups for your upper body and squats, lunges etc for your lower body. These workouts can be grueling, or easy and low impact. Have you ever done burpees? Man do they suck, but they work.

I get away with eating as much as I do because I have 9 workouts in 6 days. Im just fueling the machine.

[Bender]

I am on a run of four months without breaking my diet at all.

Good for you... Remember, you are allowed the odd guilt free vacation day.

To be honest I like my diet more than cheat meals. It's not restrictive in taste or quantity. I average between 3000 and 3500 calories a day. My grocery bill is the only down side.

I do still have treats but  after I went a month without, for no reason really, I wondered how far I could go. Getting through Christmas was the biggest challenge but really not that tough.

I've had thoughts of challenging myself to go a full year but an ice cream cone or a cold beer in the hot summer sunshine is too good to pass up sometimes.

I'm looking to begin gaining muscle mass, but I'm not really sure how to go about it. I don't really want to bulk up, I just want to look lean and relatively muscular. I'm working on it right now going to the gym, but it's really hard to see results so far.

I started on the elliptical and push my heart rate to 158 for a good 40 mins 3-4 times per week in cardio as well.

I just fear if I increase my caloric intake I won't be burning enough calories to burn fat. Are there any resources that give you a training regimen to follow if you're a newb trying to put on some muscle and get leaner and healthier?

In about a year I went from 140lbs and 14% body fat to 145 and 10% body fat. I would say if you want to look "strong" without being "big". Swim.

I would also suggest targeting complex muscle groups. Stuff like biceps curls are fun, and your arms will look great immediately after due to swelling, but if you want just to look generally "stronger" without getting much "bigger" you want to do free weight chest press, squats, dead lifts...the exercises that nobody likes doing pretty much.

Swimming helps to keep your waist lean and your back strong. Gives you that "V" look.

Honestly, the big thing though for me is something that I don't think really makes much sense. VISUALIZE gains. WANT to get stronger. I've seen so many people who are bigger/stronger/leaner/whatever than me, but they complain and moan the entire workout. And now...I'm lifting way more than them. I'm sure there's no like scientific proof that enthusiasm actually leads to more muscle gains, but it sure as heck seems like it to me judging by my own personal experiences.

Also, I'd like to just pose a general question...WHY IS IT SO HARD TO GAIN WEIGHT?

Maybe you've got Jonas Gustavsson syndrome

Some people it's hard to gain weight. I used to have a crazy metabolism and could eat anything and be a rail. Ever since I hit 22 or 23 it really started to show O__o

[donkeyy0]

Hey Bender, one of the more contested issues in the bodybuilding world is if it's possible to burn fat AND build lean muscle mass at the same time. I say that it is but you'll find arguments for both sides.

I don't have a resource for you but based on your post I'm guessing you might be interested in a plan that focused on using your own body weight as resistance. Things like push ups, chin ups for your upper body and squats, lunges etc for your lower body. These workouts can be grueling, or easy and low impact. Have you ever done burpees? Man do they suck, but they work.

I get away with eating as much as I do because I have 9 workouts in 6 days. Im just fueling the machine.

Hate burpees.

Pushups are great. If I can't get to the gym I do like 100-150 pushups (sets of 25 with 30 second rest) and my own little ab workout. Feels almost like a real workout.

I feel like it's great if you just want to take a maintenance day.

@Red Polar Bear...ya I'm "that" guy. Except that I've never had my weight over 145lbs and I'm almost 6 feet tall. I can't imagine anybody wishing for my body type/metabolism.

Gotta say though, most of my lifting buddies are guys who are probably 210-240lbs, and the physical/aesthetic improvements in terms of muscle and "cutness" are WAY more significant on me than the other guys. Some guys can probably lift double my weight, but you don't see any muscle at all. @Bender, if you wanna look good. If you want a 6 pack, any of that stuff...you just need to cut body fat %. Like I said in my last post I went from like 13 to 10 and the difference was HUGE. If you cut fat % then I can guarantee you'll at least look trim and fit.

[Bender]

Hey Bender, one of the more contested issues in the bodybuilding world is if it's possible to burn fat AND build lean muscle mass at the same time. I say that it is but you'll find arguments for both sides.

I don't have a resource for you but based on your post I'm guessing you might be interested in a plan that focused on using your own body weight as resistance. Things like push ups, chin ups for your upper body and squats, lunges etc for your lower body. These workouts can be grueling, or easy and low impact. Have you ever done burpees? Man do they suck, but they work.

I get away with eating as much as I do because I have 9 workouts in 6 days. Im just fueling the machine.

Hate burpees.

Pushups are great. If I can't get to the gym I do like 100-150 pushups (sets of 25 with 30 second rest) and my own little ab workout. Feels almost like a real workout.

I feel like it's great if you just want to take a maintenance day.

@Red Polar Bear...ya I'm "that" guy. Except that I've never had my weight over 145lbs and I'm almost 6 feet tall. I can't imagine anybody wishing for my body type/metabolism.

Gotta say though, most of my lifting buddies are guys who are probably 210-240lbs, and the physical/aesthetic improvements in terms of muscle and "cutness" are WAY more significant on me than the other guys. Some guys can probably lift double my weight, but you don't see any muscle at all. @Bender, if you wanna look good. If you want a 6 pack, any of that stuff...you just need to cut body fat %. Like I said in my last post I went from like 13 to 10 and the difference was HUGE. If you cut fat % then I can guarantee you'll at least look trim and fit.

Awesome. Yeah, I'm doing decent cardio I'd say. 3-4 days a week for 40-45 mins on the elliptical getting my heart rate to 158+ on the elliptical, working my way to the treadmill. Although I'm thinking of starting a scaled down version of Crossfit. My sister's fiance swears by it, been doing it for years and is looking both trim and pretty muscular at the same time, so I'm thinking of doing the same. Much more anaerobic exercises that aerobic.

http://www.crossfit.com/

[Big Daddy]

Im in. I am embarrassed to list my height and weight but as I lose I may divulge the horrendous stats.  Went to gym today, first time, walked on treadmill for 35 min then biked for 15. Lifted some weights but was jumping around to much so hit the sauna.  This has to keep going. I am determined to change my life.

Well its been a month.  Lost 14 pounds.  I can now jog for 2km continously and I walk the other 3km.  My goal is to run for 5km. I am biking 5km as well which is taking me about 21 minutes. I know the gains may seem small but Im doing it and I feel great. Still pushing weights around, only concentrating on shoulders back chest and legs. My diet has changed drastically as well. Not so much what I eat but how much and taking meal replacement shakes.  Anyway I thought Id share my progress.

[Big Daddy]

Also.  How focused on this BMI should I be.  Since it has deemed me obese I cant get it out of my mind.  I have a number  that Ive figured out through the BMI calculator and now set as a goal to get me to be just  overweight but if I reach that number I'll be elated.

[Bender]

Im in. I am embarrassed to list my height and weight but as I lose I may divulge the horrendous stats.  Went to gym today, first time, walked on treadmill for 35 min then biked for 15. Lifted some weights but was jumping around to much so hit the sauna.  This has to keep going. I am determined to change my life.

Well its been a month.  Lost 14 pounds.  I can now jog for 2km continously and I walk the other 3km.  My goal is to run for 5km. I am biking 5km as well which is taking me about 21 minutes. I know the gains may seem small but Im doing it and I feel great. Still pushing weights around, only concentrating on shoulders back chest and legs. My diet has changed drastically as well. Not so much what I eat but how much and taking meal replacement shakes.  Anyway I thought Id share my progress.

14lbs is 14lbs man! Progress is progress! Congratulations! I definitely have to do a better job of being more consistent with what I eat. If I cheat, I cheat big time. Last night my girlfriend came over and we had dinner at a Winterlicious restaurant and watched a movie... but I bought chips and macaroons. BAH! I need to get on the fresh food wagon again, nothing but meat and veggies, and hopefully cut out the carbs (damn useless calorie machines).

[4th Liner]

Also.  How focused on this BMI should I be.  Since it has deemed me obese I cant get it out of my mind.  I have a number  that Ive figured out through the BMI calculator and now set as a goal to get me to be just  overweight but if I reach that number I'll be elated.

First, congrats on the 14 lbs - good job!

On the BMI, I find it seems to be a bit tilted too much to making people think that they need to be bean-poles to be healthy. Even now, where I am the same weight at almost 50 as I was as an athlete in college - it says I'm only just in the "normal" range.

Don't sweat it, just make your own goals and stick to those. If you achieve them, then you can decide whether to push further. For sure, don't let it discourage you - you are doing great!

[BMan]

Way to Go Big D. 14 lbs is nothing to sneeze at. Well done.

At least you have started. I have been stuck in neutral for quite a long while now. Some may call it a rut. Some may say its an excuse.

I have a feeling its one of those things where once you start, it won't stop.

It's that kickstart I need.

[Sarge]

For anyone interested in how/why sugar is a poison and the finer points of what has been discussed here of late, I suggest watching the 1:30 video by Robert Lustig, M.D. - I just finished it and it's absolutely mind blowing. Some of it may anger you (it did me) but it's stuff you just need to know.... Red Polar Bear - I think you'll love the microbiology.

http://m.io9.com/5881328/scientists-say-sugar-is-as-toxic-as-alcohol-+-and-there-should-be-a-drinking-age-for-soda?tag=madscience

[Stebro]

For anyone interested in how/why sugar is a poison and the finer points of what has been discussed here of late, I suggest watching the 1:30 video by Robert Lustig, M.D. - I just finished it and it's absolutely mind blowing. Some of it may anger you (it did me) but it's stuff you just need to know.... Red Polar Bear - I think you'll love the microbiology.

http://m.io9.com/5881328/scientists-say-sugar-is-as-toxic-as-alcohol-+-and-there-should-be-a-drinking-age-for-soda?tag=madscience

I've been watching it for around 20 minutes now, pretty interesting, gonna continue to watch it