| help a moron out. - Click HERE for Original Thread |
| Therin |
i'm a moron and i need help.
Little bit of background. I used to be an athletic person, i played most sports in high school and swam almost every day. fast forward to today, i'm 145lbs, used to be 125 in high school, smoker, out of shape, lost my six pack and replaced it with a gut. So i'm a moron cuz i smoke and am really unhealthy in pretty much all aspects of nutrition and exercise, my lungs suck.
So i need to get back into shape, the problem is i work fucked up hours in the oil patch so i dont really have a stable schedule to get a routine going, or get in 3 -5 good meals a day... its usually 1 or 2 most days and thats fast food most of the time :(
I would like some recommendations on supliments and all that shit so i can get healthy nutritionaly. I'm currently using a multi-vitamin called "power pills" or something like that.. silver bottle you can get at safeway, extra foods, etc. that turns my pee green (this normal?)
My gut pisses me off, its not bulging, but theres no tone to it, just flab. I'k workin on that part right now, but i cant seem to get any muscle to build in my obliques (i think thats what they are..side abs) how do i build these? also is it normal for my lower back to burn before my abs feel the burn?
Cardio i can do, but in the winter when i'm in camp i really dont want to go for a jog on the ice roads, can someone recommend some cardio exercises that would be good for a camp type environment? (jumping jacks inside is a no no).
any help would be appreciated. i hate my current state and really want to change it. |
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| TrevorK |
are you allowed to have cardio equipment (Or is a camp environment really a camp environment?) like a bike?
As for fast food - can you get some "healthy" fast food - like subway, grilled chicken (no mayo), etc...? |
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| HeavyEarly87T |
Hello Therin,
I feel for ya.
Once upon a time I too was a healthy man. I would cycle 200 km a week just for fun. Now I am older and near death from just 10 years of marriage. I just quit smoking and I was a big guy before that now I am a frigg’n blimp. This is sort of the way I am looking at this problem.
Here are some suggestions based on your information. You need to look at this as a change of habit and not a "quick fix". That’s what I am doing.
Food:
Although it is recommended that you eat 5 meals a day while training, most normal people don’t need that. 2 or 3 good meals a day will be enough to sustain you. Make the choices that will piss you off. Salad not fries, have an apple not a chocolate bar, the apple will have about the same energy in it but will last longer in your system and drink lots of water when you think you are hungry but it is not time to eat. Defeat the need to snack, that’s what has been my problem. I constantly snack now that I have quit the smoking.
Vitamins:
Ummm if your pee is green, stop taking the pills. I have never been a big fan of supplements because unless you are in peak condition you are just wasting your money on them. A recognised vitamin should be enough added to a good balanced diet. Remember they are added to a balanced diet not to replace it.
Working out:
Do crunches not sit-ups. They will not hurt the lower back. Isolate the area you want to strengthen. I used to do 100 crunches a day BUT they were sets of 25 in 4 groups.
1st Lower abs
2nd Upper abs
3rd Left side cross
4th Right side cross.
You will never see this muscle if you have fat in the area so you must gauge your improvement by how it feels to touch & how your core strength feels.
Cardio work is easy to do and you do not have to run miles for the benefit. Run when you can in the summer and when the winter comes walk twice the time spent. If you run 20 min a day walk for 40 min in the winter. With the winter gear on it will be a good workout with out risk of hurting ankles & knees on ice. Find a set of stairs out side that you can go up & down a couple of times. Look for times you can do this.
Good luck,
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| REFLUX |
quote:
Originally posted by s2000r
Don't forget to quit smoking!
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| Markgase2000 |
I got a simular problem the hardest part is quitting smoking.
I gained and kept almost 20lbs but I found that smoking is keeping me from gaining (lose hunger for food).
Im 28 been smoking since I was 15 Im still gonna quit you just wait and see!
Ill throw in support for you buddy I respect what your up too and maybe we can support one another?
:thumbup: :thumbup: for quitting smoking and becoming active! |
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| Markgase2000 |
Dont give up on your post man Im behind you!
Oh I forgot to mention "you are not a MORON!" |
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| dsl55 |
I LOVE working the obliques! That burn you feel up the side is like a drug! My total ab routine is crunches, planks, and I forget the name but I stand there, hold a dumbell in my hand and work my obliques by crunching to the side.
I also throw lowerback excercises into my ab work out, mostly just Lowerback extentions with weight.
Also, I thought you were 52 mark... haha waaaaaaay off there. |
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| Therin |
| well i'm day 3 on stopping smoking, i've started doing crunches, but i cant seem to figure out how to isolate my lower abs, i've looked at some diagrams, but i dont seem to feel any burn or anything while i'm doing them. |
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| Adam |
quote:
Originally posted by Therin
well i'm day 3 on stopping smoking, i've started doing crunches, but i cant seem to figure out how to isolate my lower abs, i've looked at some diagrams, but i dont seem to feel any burn or anything while i'm doing them.
do leg raisees...lay flat on your back, hands under your but palms down, and raise the legs together, when coming back down hold them about 6 inches from the ground and spread them apart, then back together and up again. Hold the 6 inches above the ground thing for a little while to get more burn, and slowly raise and lower the same way.
do them enough you'll have abs all the way to your asshole! |
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| dsl55 |
Do reverse crunches to isolate your lowers.
Do the leg raise, and then have it slightly incloned over towards your head, and crunch with it. |
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| Therin |
thanks guys.
i'll try them when i get off work here at 7am. i work nights 7pm to 7am. One more question. will it hurt my workout results if i go sit in a hot tub after i'm done workin out at a gym? i ask this cuz the hotel i'm at has a gym and a hottub. |
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| HeavyEarly87T |
I smoked for 23 years.....just quit 4 months ago......
It can also be easier to quit when you are back into shape. I smoked allot less when I was more active.
My thoughts on quitting smoking.
You have to decide to quit for a reason that makes sense to you. I spent a month thinking about why I had a smoke. Was I hungry? Was I stressed? Etc. Then I tried to figure out if that smoke fixed that problem. It didn't. I was still just as hungry, stressed, drunk, board, jumpy as before. They did not calm, sooth, or feed me.
So I figured I did not need them cause they really did not help. It was still not easy as my wife & friends still smoke. But every time I wanted a smoke I remembered that it would make no change to the situation. I have learned new ways of dealing with situations and getting my “time out” with out lighting up. Really that’s all I wanted was 10 minutes to sit & de-stress or sort out a problem.
Good luck with the program but remember good things take time. |
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