reply to post by wWizard
Okay, sit down, shut up, and listen up.
If you want to get in good physical shape overall, you need to maximize three areas of your lifestyle.
Number one is your diet. Go through the list of foods that you like, and the ones that you can tolerate. Look up the nutrition facts for each one.
Now choose only the foods that provide the highest amounts of nutrients, with the lowest amounts of calories. Generally speaking carbohydrates will
give you energy, protein will build muscle, and healthy fats will increase your endurance. You need all of these in the proper amounts, along with
calcium, and various vitamins and minerals. You may need to do some trial and error to maintain your weight. Since you are slender to begin with,
you need to make sure not to slip below your current body weight too much. Losing weight and too much body fat? Look over your diet again. You can
attempt to "map out" your entire needs, but that takes way too long and is very inaccurate. Carbohydrates and protein that are not used in activity
will turn into fat. So make sure to actually use what you eat. One more thing for this section. Do not eat any processed food. Eat real meat (lean
meat), real veggies, and real fruit. Whole grain bread is perfectly fine, just don't eat too much of it (has a lot of carbs).
Second change you need to make is to include basic weight lifting into your weekly schedule. You want to do this for more than just brute strength.
Since you are a man, I assume, you will have the best amount of overall fitness from a body building routine that will strengthen all three types of
muscle tissues. I recommend that before you do any weight lifting, you get on google and learn what types of muscle tissue your body has, and how to
properly exercise each type. This will make you strong at doing something that's very difficult (bench pressing), for a short time, doing something
that's moderately difficult for a moderate amount of time (lifting a couch out the door to a truck), and doing something that's relatively easy
(holding your arms out in front of you until you can't hold them up any longer), for an extended period of time. Having the capability to lift a
heavy amount of weight is only one dimension of strength. If you want to see how the various muscle tissue conditioning can change the perception of
strength, youtube "Bill Kazmaier vs Ron Paul". The body builder (overall conditioned muscles) beat the power lifter (brute power) in a legendary face
off of strength athletics. The better conditioned your muscles are, the more calories will be burned, and the more oxygen will be required, in a
given time of cardiovascular exercise. Inverse to that, smaller muscles burn less calories and can go longer, and faster (theoretically).
The third change you need to make is doing cardiovascular training. This will increase cardiovascular endurance greatly, and burn body fat that you
don't need. You can choose to do whatever you want, use whatever machine you want, or whatever method you want. If you want to be a fast distance
runner, then do distance running. If you want to be a fast sprinter, then try a power walk/run approach to your cardio. If you want to be fast on a
bike, ride a bike. You can also cross train with things like running/biking or biking/swimming. There's a lot of information available about it, and
many combinations of cardio cross training that will benefit your entire body, rather than only making you better at one aspect.
Those are the three areas of improvement that need to be changed to change your fitness. The attitude of "oh well I can eat this if I just run a
little more next session" will not help. Not lifting weights at your full capacity, or when you're feeling tired and run down, will not help.
Cutting out calories because you're tired of running will not help. You get what you put into it. Put a lot into all three areas, and you will look
awesome in 6 months to a year. I recommend that you do some quality research about each area and learn how to do it right. I could tell you, but it
would be easier for you to find it yourself.
It's generally accepted as truth that you can't bulk up and do cardio at the same time. It's not entirely true, your body can gain muscle while doing
cardio, it just does it a lot slower and in smaller amounts (usually).
Lastly, remember to make sure that you're challenging yourself, not trying to keep up with someone that's already way ahead of you. Doing that will
result in burn out or health issues. Staying in shape is 50% will power, and probably 50% knowledge. The majority of people have no idea what to do
to stay in shape, which is why personal trainers offer amazing results. They know how to stay in shape.
p.s. The paleo diet sounds like a low or no carb diet. That's great for losing large amounts of body fat quickly, but for a dude that's 160 lbs and
5'8", not the best idea. It will just result in his energy levels going to the basement, and his workouts will suck because of it.
27-9-2011 by Thestargateisreal because: (no reason given)