Understanding Fitness Programs

**djcubby** · 03-12-2008, 09:47 AM

Another good tip I got from a friend who was a sprinter in collge, dietetics major, and all out work out fiend was to eat a protein bar right before you go to bed (bar, not shake). Protein is one of the hardest things for your body to burn so it keeps your metabolism working over night.

**scottie33** · 03-12-2008, 09:50 AM

Originally Posted by CyinCo

Also, keep in mind that the human body is a strange thing. If you aren't feeding your body enough, the body can start to store fat as an evolutionary survival instinct that is still carried around by modern human. This why some people will gain weight even though they might be skipping whole meals or eating once per day. The eating several times a day thing is important. You want to reduce your calories without your body reacting to protect your weight and store fat. Some trainers and nutritionist will even recommend a "Free Day" where you can eat whatever and how ever much you want on that one day to make sure your body is reassured that you aren't slowly starving. This Free Day concept is somewhat controversial.

I did this when I did a weight loss competition when I won 600 bucks! I would eat primarily chicken and fish all week long, and spread it out to 4-5 meals a day with a piece of chicken here, a piece of chicken there, and then throw in an omelet in the morning and maybe egg sandwich at night! But you get so use to eating that, and you allow yourself that one "bad" meal a week, you are going to need a restroom appx 10-15 minutes afterwards! It seems your body gets so use to eating healthy food, the moment you throw junk in your body, your body kicks it right back out. I'd even go days with hardly eating anything and all I would do is drink water to flush out my system of everything!

**jdoggivjc** · 03-12-2008, 10:53 AM

I actually just started a training program with my chiropractor (he's also does sports medicine and sports training. He also used to compete in Mr. Iowa competitions).

For physical workouts, on a daily basis he sends me a workout that consists of many different kinds of push-ups, modified pull-ups (using resistance bands), weight training, squats, and crunches, focusing on a different muscle group each day. Yesterday was back, biceps, and chest as I did 5 sets of 30 seconds each of standard push-ups, wide-grip pull-ups, military push-ups, standard pull-ups, fly push-ups, heavy pants, and standard crunches. I about died after this yesterday and was doing push-ups on my knees after the first couple of sets.

As far as diet, he has us eating off of charts. He dubs it "eating like a caveman." Chart A includes things such as leafy greens, vegetables, fruits, beans, sweet potatoes, eggs, chicken, turkey, fish, pork, and olive oil. Chart B includes whole grains, lowfat dairy, nuts, white/red potatoes, wild game and red meats. Chart C includes sugars, cheese and other dairy, processed grains, and alcohol. Condiments are self-explanatory. The plan is don't worry about counting calories because most people will only do it for a day. Instead, make 90% of your diet foods from chart A, and incorporate some from chart B. Use charts C and condiments sparingly. Also, use absolutely no artificial sweeteners, as it wreaks havoc on the body. He would rather us use sugar than artificial sweeteners.
For example, a day of eating for me would be something like for breakfast, a bowl of oatmeal drizzled with a little honey and blackberries, a snack would be a handful of trail mix, lunch would be a salad and either soup or half a sandwich, snack would be raw vegetables, and dinner would pork chops, vegetables, and side salad. I am rarely hungry when eating like this and I actually feel pretty good. I think the best part of this, however, is we are required to take one day rest. On that day we are supposed to "cheat" on the diet - for instance, if you want some milk and cookies, have them. You want a beer? Have it. By putting all these extra calories into your system you actually boost your metabolism to burn those extra calories, and it last for several days, so when you're eating normally the first couple of days, your metabolism is ramped up and you burn more calories those days. It also has the added benefit of preventing cheating the other 6 days. Say you have a craving for cookies on Tuesday, and your cheat day is on Sunday. Most of the time you'd be able to say you can wait until Sunday for the cookies, and by then the craving is gone.

**guitarchitect7** · 03-12-2008, 11:07 AM

Originally Posted by RyCy04

Diet is the biggest key in any body change whether you want to gain or lose weight. My roommate is a personal trainer so I hear about this stuff whether I want to know it or not. I personally don't really count calories or watch my diet that well because I have the metabolism of a humming bird (thanks Dad), but you definitely need to if you want to see change. And you need to be precise. You can't forget about all the little snacks and cutting your workouts short and etc. Depending on how much you are willing to invest, BodyBuggs are a good way to keep track of these things. They are pricey, but work well.

BODYBUGG :: HOW IT WORKS

Thats what those things are! I've always wondered. Thanks for linking that.

I have to say that I am overwhelmed and greatful for the responses. This is great information that I didn't have to buy a $35 book for. I really give all of you much thanks for chiming in to help.

I think regarding working out, I've got a good program going. Due to experience in high school, I'm able to work with that and add in cardio as well. My issue is definately learning how to eat, what to eat, and when to eat it. And on top of that, trying to mix it up so that I'm not eating the same stuff everday and can enjoy various items.

**brianhos** · 03-12-2008, 11:45 AM

You all have my jelous. I wish I had time to workout anymore. This new job is sucking all my time away.

**ISUFan22** · 03-12-2008, 12:09 PM

CyinCo provided some fantastic information - not a ton to add.

I will say, one diet may work for one person but may not work at all for another. It's all about personalizing your diet and workout to you - not a cookie-cutter plan someone came up with that supposedly will work for everyone.

**Cydar** · 03-12-2008, 12:28 PM

Originally Posted by ISUFan22

CyinCo provided some fantastic information - not a ton to add.

I will say, one diet may work for one person but may not work at all for another. It's all about personalizing your diet and workout to you - not a cookie-cutter plan someone came up with that supposedly will work for everyone.

What?

No Turbo Jam with the turbo sculpting gloves which in a university study proved to be 96% more effective?

**jdoggivjc** · 03-12-2008, 01:00 PM

Originally Posted by Cydar

What?

No Turbo Jam with the turbo sculpting gloves which in a university study proved to be 96% more effective?

Ok, I don't do Turbo Jam, but Chalene is gorgeous

**guitarchitect7** · 03-12-2008, 01:30 PM

Wow those body bugs are expensive. I swear I've see smaller ones around, or something close to it. I always thought it was a hear monitor, but found out otherwise. So I'm curious to know, are there other monitors for fitness that strap around the arm like that.

Here's the story. I was at an I-Cubs game and saw two guys have some on, but look like watches strap to their arm. Was always curious what they were.

**RyCy04** · 03-12-2008, 01:38 PM

Originally Posted by guitarchitect7

Wow those body bugs are expensive. I swear I've see smaller ones around, or something close to it. I always thought it was a hear monitor, but found out otherwise. So I'm curious to know, are there other monitors for fitness that strap around the arm like that.

Here's the story. I was at an I-Cubs game and saw two guys have some on, but look like watches strap to their arm. Was always curious what they were.

There are cheaper versions (I don't really know of brands), which will help but they aren't as accurate. They don't take measurements on as many things. The BodyBuggs do heart rate, body composition, body heat, and a bunch of other things (my roommate would be the one with all the info). The cheaper versions normally go off just a couple things like heart rate and weight or gender, etc.