The Workout Thread

[RMSocrates]

I notice we don't have one of these and think it might be a good idea to start this up, I am guessing I am not the only one that goes to the gym? Well I just started going about 2 weeks ago now and have been mainly doing muscle building exercises ( for my thiegh/calg/right leg mainly actually as it's pretty weak after surgery ). Right now I am quite out of shape and so I want to be back in shape by the time I start playing soccer again which would be around November. So far I can doing any kind of workout except for jogging but I can bike, use the stairmaster, and etc as well as all the weightlifting machine's.

I was wondering if anyone had a good workout program that has worked for them? Also would it be better if I first lost all the weight I wanted to then put on muscle? What I mean is that I won't want to get too big/ripped as I would think that would slow me down in terms of my speed? I don't want to be Julio big ( or YS big:D... ). Just big enough for soccer, it sucks to defened against guys that are 6 feet or taller when your only 5'8.

[YOUNGSTARS87]

I notice we don't have one of these and think it might be a good idea to start this up, I am guessing I am not the only one that goes to the gym? Well I just started going about 2 weeks ago now and have been mainly doing muscle building exercises ( for my thiegh/calg/right leg mainly actually as it's pretty weak after surgery ).

I thought I sent you an upper and lower body workout (including stretches) through PM a couple months ago. I know Legacy and some others have it.

Anyways, I'm a workout warrior. I love doing it and would love to point you in the right direction.

I remember when you told me about your knee surgery (oh and sorry for being an ass that day). I told you about doing ball, wall squats as a rehab to help strengthen your knees.

This is a VERY helpful method, which I still use to this day. Again I'd like to suggest it again, those should be done three times a week.


Right now I am quite out of shape and so I want to be back in shape by the time I start playing soccer again which would be around November. So far I can doing any kind of workout except for jogging but I can bike, use the stairmaster, and etc as well as all the weightlifting machine's.

If you want to get in shape you HAVE to do cardio. Strength lifting and so on won't get you in playing shape, rather it will tone, strengthen and build endurance for your body.

Since you are in your current situation and can't run any, you should get on the bike pronto. You should atleast bike four miles a day (15 minutes at high/good speed, 2 minutes for cool down). This will help get your range of motion back and will keep your lower body active so as you rehab you'll do so faster and get back to 100% health much quicker.

You should also begin light leg presses to help get your knee stronger. Remember you shouldn't avoid using the knee and need to "use" it to get it back soon rather than much later and much weaker, trust me I know. If possible you should invest in buying a Gold Gym Stayball (http://www.walmart.com/catalog/product.do?product_id=5246089), this would be VERY effective for rehabbing your knee and it comes with an easy to understand workout sheet and a DVD.

For Upperbody, it would be determined more upon what type or phsyique your shooting to get. I have big chest, and ripped arms, because my workout focuses mainly on that aspect, it's what I need for what I do. You might what to focus on your back, shoulders or so on.

For you abs (which are VERY important), you can also use the Gold Gym Stayball. The show you four great ab and core workouts which can help you greatly. If you need more I can give you some extra which I do.


I was wondering if anyone had a good workout program that has worked for them? Also would it be better if I first lost all the weight I wanted to then put on muscle?

Yeah, I do. I for all sizes however you have to follow it and well. Most people ask for it and don't follow it throughly. You have to, to get the expected results.

Another thing... you transfer fat to muscle, you don't lose weight then try to put on muscle. Remember muscle weighs much more than fat as well.


What I mean is that I won't want to get too big/ripped as I would think that would slow me down in terms of my speed? I don't want to be Julio big ( or YS big:D... ). Just big enough for soccer, it sucks to defened against guys that are 6 feet or taller when your only 5'8.

Wow, I'm 6'3..... you're shorter than my brother. :p

You should want to get ripped (not big because your a soccer player), that is the essence of working out. Another thing is it is a myth that just because your bigger your slower. I'm faster than all of you guys here combined and I'm much bigger than you guys. If you gain muscle, which weighs more than fat of course you'll be bigger. However that muscle you gain is what will make you faster and stronger. You won't be as big or as ripped as me (this took years.. many, years), but you'll be well toned, have a great figure, have more energy and generally feel ALOT better.

The strength will help you when you defend bigger players and the increased speed and quickness will help as well.

Got any questions or need me to explain something I said, just ask.


I've been wanting to make a thread like this, however I didn't because I didn't know there was much of a demand.

[RMSocrates]

I thought I sent you an upper and lower body workout (including stretches) through PM a couple months ago. I know Legacy and some others have it.

Anyways, I'm a workout warrior. I love doing it and would love to point you in the right direction.

I remember when you told me about your knee surgery (oh and sorry for being an ass that day). I told you about doing ball, wall squats as a rehab to help strengthen your knees.

This is a VERY helpful method, which I still use to this day. Again I'd like to suggest it again, those should be done three times a week..

First off just want to say thanks for the replay, was looking forward to your reponse.

I don't think I got the PM that you had sent out and no need to say sorry either, everyone has their day's and opinion's. What excalty do you mean by ball squats? My PT has my lie on my back with my knee's bent and my feet are on a big bouncy ball which I then lift off of and I do this about 15 reps with him and that helps the hamstring muscle according to him...is that what you mean? Also would that be the same as doing squats with the bar and some weight? Because I can now do that, I did it today at physical thearpy but did not put that much weight on the bar.

If you want to get in shape you HAVE to do cardio. Strength lifting and so on won't get you in playing shape, rather it will tone, strengthen and build endurance for your body.

Since you are in your current situation and can't run any, you should get on the bike pronto. You should atleast bike four miles a day (15 minutes at high/good speed, 2 minutes for cool down). This will help get your range of motion back and will keep your lower body active so as you rehab you'll do so faster and get back to 100% health much quicker.

You should also begin light leg presses to help get your knee stronger. Remember you shouldn't avoid using the knee and need to "use" it to get it back soon rather than much later and much weaker, trust me I know. If possible you should invest in buying a Gold Gym Stayball (http://www.walmart.com/catalog/product.do?product_id=5246089), this would be VERY effective for rehabbing your knee and it comes with an easy to understand workout sheet and a DVD.

For Upperbody, it would be determined more upon what type or phsyique your shooting to get. I have big chest, and ripped arms, because my workout focuses mainly on that aspect, it's what I need for what I do. You might what to focus on your back, shoulders or so on.

For you abs (which are VERY important), you can also use the Gold Gym Stayball. The show you four great ab and core workouts which can help you greatly. If you need more I can give you some extra which I do.

Yea so far I am doing the bike and I have full range of motion in my kenes ( things are going a lot faster the second time around, helps quite a bit when you know what to expect ). I am also doing the leg press, leg crul ( hamstring one ), inside and outside hip machine, and squat machine to help with the knee. So far I can do everything except for jogging...but my PT seems very confused at times. He keeps asking me how long it's been since surgery ( 5 weeks now ), today he almost had me jog until he remembered it's too early to do it. It seems like he wants to wait for 8 weeks to 12 weeks although it feels good enough for a light jog but I might as well wait.

It's only 18 bucks, I think I could get that. As for phsyique, well not too big but not too small I really want to work on getting some hard abs but not too big a chest or anything like that. Also R. Carlos like legs:p

Yeah, I do. I for all sizes however you have to follow it and well. Most people ask for it and don't follow it throughly. You have to, to get the expected results.

Another thing... you transfer fat to muscle, you don't lose weight then try to put on muscle. Remember muscle weighs much more than fat as well

You mind posting it or PM it to me?

Well that's the thing, I am trying to lose a big amount of weight. When I said I am out of shape I should have said very out of shape. I have not played a competitive match since December of 05 when I first injured my knee and since than I have just been packing on the weight. Right now I look big, too big but it's fat big not muscle big. So if the fat transfer's to muscle will my body look just as big but much more toned and defined? That's something I rather avoid.

Wow, I'm 6'3..... you're shorter than my brother. :p

You should want to get ripped (not big because your a soccer player), that is the essence of working out. Another thing is it is a myth that just because your bigger your slower. I'm faster than all of you guys here combined and I'm much bigger than you guys. If you gain muscle, which weighs more than fat of course you'll be bigger. However that muscle you gain is what will make you faster and stronger. You won't be as big or as ripped as me (this took years.. many, years), but you'll be well toned, have a great figure, have more energy and generally feel ALOT better.

The strength will help you when you defend bigger players and the increased speed and quickness will help as well.

Yea and wrost of all I am tallest person in my family ( which includes 1 bro, 4 sisters, mother and father of course...all shorter than me:( ). Your right it could be a myth, it's just that all the fast players seem like thier not into muscle building ( Henry, Messi, Robinho, Navas, and etc ). So basically I will get bigger than? or stay as big but be more toned/defined? Oh and for the record that was more a sarcastic comment, I know that it's very unrealistic to expec to be that bulit in that short amount of time. Really my main goal is to lose a lot of weight by November but I also want to ( eventually ) bulid up some muscle which is why I was seeing if I should lose weight first than do weightlifting or if I should do much more cardio and some weightlifting.

Got any questions or need me to explain something I said, just ask.


I've been wanting to make a thread like this, however I didn't because I didn't know there was much of a demand.

Thanks for your first post, it has already been very helpful.

Yea I figure this is a good thread for people to give hints, tips, ask questions, and even update how thier doing.

[YOUNGSTARS87]

First off just want to say thanks for the replay, was looking forward to your reponse.

I don't think I got the PM that you had sent out and no need to say sorry either, everyone has their day's and opinion's. What excalty do you mean by ball squats? My PT has my lie on my back with my knee's bent and my feet are on a big bouncy ball which I then lift off of and I do this about 15 reps with him and that helps the hamstring muscle according to him...is that what you mean? Also would that be the same as doing squats with the bar and some weight? Because I can now do that, I did it today at physical thearpy but did not put that much weight on the bar.

Here is an example of the ball squat (http://exercise.about.com/od/lowerbodyworkouts/ss/pliesquatball_3.htm). There are different variations you can add to enhance, but for now just use the Gold Gym Stayball to squat without any other additions.

To start do 4 sets of 10 "quarter squats" followed by 5 "full squats". For the first two weeks try and do it two or three times a week. After you've developed more strength you can add in single leg "quarter squats" after the set of 4, however that is for later.

Your PT is correct, because of the injury your balance is off, and since it is it is imperative to strengthen your hamstrings to help you gain your balance.

Doing squats with the bar isn't bad, however it is much better to use the ball because it "rehabs" much more effiecently. However while with your trainer do as he says.


Yea so far I am doing the bike and I have full range of motion in my kenes ( things are going a lot faster the second time around, helps quite a bit when you know what to expect ). I am also doing the leg press, leg crul ( hamstring one ), inside and outside hip machine, and squat machine to help with the knee. So far I can do everything except for jogging...but my PT seems very confused at times. He keeps asking me how long it's been since surgery ( 5 weeks now ), today he almost had me jog until he remembered it's too early to do it. It seems like he wants to wait for 8 weeks to 12 weeks although it feels good enough for a light jog but I might as well wait.

It sure does help a situation when you've experienced it before, hopefully you won't again :o. When you're on the bike, don't just bike to gain your motion, bike to get conditioning.

To do this turn up the level and maintain a high level of biking. For me I usually maintain 120+ on a standup bike machine (when I do do it). I try to maintain it for an alotted period of time, then have a short "cool down" period afterwards. This will give you a good sweat and do well to get your lower body in shape.



It's only 18 bucks, I think I could get that. As for phsyique, well not too big but not too small I really want to work on getting some hard abs but not too big a chest or anything like that. Also R. Carlos like legs

Lol, people always say that. Whenever I speak of working out the first thing they say is I don't want to be huge. The thing is I'm not some huge body builder body type.. however I do have a great body size, because of my work rate.

I have hard abs (meh.. everybody knows already.. huh.), you can get it too, however you have to put alot of effort into it. I suggest getting the Stayball and doing the abs workout that they provide. It's only 4 different workouts which you should do 2-3 sets of. Once you've mastered them, I'll give you more to help you. These will help build up your core, strengthen your abs and your overall phsyique. They will take away love handles, however you have to stay the course and you MUST do cardio. Which is why your "biking" is so important.

Also what you eat does effect you as well. Fast food (Ronaldo), fried food, and others fatting foods should be avoided at all costs.

Oh yeah, you'll probably not believe me but I got "R.Carlos legs". They took years to get too. I'm 23 right now and I've worked on my legs since I was an early teen. If you want to build your legs up (leg power, endurance) you should focus on power squats and floor workouts once you become 100% healthy.

You mind posting it or PM it to me?

I don't, however I need to know exactly what you want to do, so I can make it specific for you.


Well that's the thing, I am trying to lose a big amount of weight. When I said I am out of shape I should have said very out of shape. I have not played a competitive match since December of 05 when I first injured my knee and since than I have just been packing on the weight. Right now I look big, too big but it's fat big not muscle big. So if the fat transfer's to muscle will my body look just as big but much more toned and defined? That's something I rather avoid.

Cardio = Big weight loss.

If you want to lose weight use your bike and workout using the calorie lose system it provides. You should bike atleast once a day, twice if your serious, losing 100 Calories per bike session. This should get you a good sweat and you'll be well conditioned within a week or two.

Again, you don't want to just lose weight. Muscle weighs more than fat but is much more dense. I don't look how much I weigh, I look like I'm much lighter but I'm not. When you start working out and being dedicated to it you will lose alot of fat and replace it with lean muscle. You'll be toned not huge as well.

Your body won't look as big!! You be much, much smaller! Just with defined/toned abs, chest and arms.


Yea and wrost of all I am tallest person in my family ( which includes 1 bro, 4 sisters, mother and father of course...all shorter than me ). Your right it could be a myth, it's just that all the fast players seem like thier not into muscle building ( Henry, Messi, Robinho, Navas, and etc ).

Henry isn't a little player, he is fast. The rest although fast are more quick than they are fast. There quickness is not due to size but rather more do the genetics. Ronaldo as big as he is, is still one of the fastest players, and even beat the entire Milan squad. Ronaldinho although got fat :rolleyes: put on some muscle which helped him to embarrass Terry and he still fast as light.

Muscles are what make you fast, strong, quick, etc... They don't impair you they help you. Look at Olympic track runners, they have muscle and are well toned with good body definition. They aren't scrawny like Robinho.


So basically I will get bigger than? or stay as big but be more toned/defined? Oh and for the record that was more a sarcastic comment, I know that it's very unrealistic to expec to be that bulit in that short amount of time. Really my main goal is to lose a lot of weight by November but I also want to ( eventually ) bulid up some muscle which is why I was seeing if I should lose weight first than do weightlifting or if I should do much more cardio and some weightlifting.

Bigger? Eh... no.

Toned with body definition... yes.

For you to get bigger you would need to power lift, you're not power lifting. Your not doing heavy bench, curl, back workout, etc.. so again, no you won't get big.

You can lose weight by then and get in good shape, but you have to stay the course and continue to increase your reps, sets, workouts once things become easy. I'll help you with that.


Thanks for your first post, it has already been very helpful.

Yea I figure this is a good thread for people to give hints, tips, ask questions, and even update how thier doing.

Thank you for starting the thread.

I might be strong minded, but I do like helping out the community and others whenever I get the chance. If I can help in any way just ask......


Oh and don't ask me for money. :p

[RealMadGunner]

Wow .. Nice thread .. I'd be interested in this ..

I used to play lots of sports during college .. Football & hmm ..err .. Just football i guess .. Right after college, i went home for a around 4-5 months .. Gained over 15 kilos in that space .. And after that, got a job, there was a serious intake of beer since .. Have been running/jogging for a coupel of months now .. Basically to lose that extra weight .. I run for around 5 KM in say 30-40 minutes, and i've lost around 5-6 kilos already .. But will follow this thread very closely ..

PS: I cant' convert kilos to pounds and stuff like that ..

[RMSocrates]

Here is an example of the ball squat (http://exercise.about.com/od/lowerbodyworkouts/ss/pliesquatball_3.htm). There are different variations you can add to enhance, but for now just use the Gold Gym Stayball to squat without any other additions.

To start do 4 sets of 10 "quarter squats" followed by 5 "full squats". For the first two weeks try and do it two or three times a week. After you've developed more strength you can add in single leg "quarter squats" after the set of 4, however that is for later.

Your PT is correct, because of the injury your balance is off, and since it is it is imperative to strengthen your hamstrings to help you gain your balance.

Doing squats with the bar isn't bad, however it is much better to use the ball because it "rehabs" much more effiecently. However while with your trainer do as he says.

When I get the Golg Gym Stayball they will have a DVD with how to do "quarter squats" and "full squats"?

It sure does help a situation when you've experienced it before, hopefully you won't again :o. When you're on the bike, don't just bike to gain your motion, bike to get conditioning.

To do this turn up the level and maintain a high level of biking. For me I usually maintain 120+ on a standup bike machine (when I do do it). I try to maintain it for an alotted period of time, then have a short "cool down" period afterwards. This will give you a good sweat and do well to get your lower body in shape..

Yea since I have been able to go to the gym now I have been doing the bike more for cardio than anythin else, I am also ding the elipticle ( I think I spelled it wrong ), basically the machine where it's like your jogging but your feet are planted. Those are the 2 cardio things that I am/can do for now.

Lol, people always say that. Whenever I speak of working out the first thing they say is I don't want to be huge. The thing is I'm not some huge body builder body type.. however I do have a great body size, because of my work rate.

I have hard abs (meh.. everybody knows already.. huh.), you can get it too, however you have to put alot of effort into it. I suggest getting the Stayball and doing the abs workout that they provide. It's only 4 different workouts which you should do 2-3 sets of. Once you've mastered them, I'll give you more to help you. These will help build up your core, strengthen your abs and your overall phsyique. They will take away love handles, however you have to stay the course and you MUST do cardio. Which is why your "biking" is so important.

Also what you eat does effect you as well. Fast food (Ronaldo), fried food, and others fatting foods should be avoided at all costs.

Oh yeah, you'll probably not believe me but I got "R.Carlos legs". They took years to get too. I'm 23 right now and I've worked on my legs since I was an early teen. If you want to build your legs up (leg power, endurance) you should focus on power squats and floor workouts once you become 100% healthy...

haha, yea I was just going to say you are one big guy...maybe not body builder on roids type but you are huge.

Yea I have cut down my eating in the last week, ( no pop, fast food, junk food, and etc ) and even with the little cardio I did I lost 5 pounds so with the added cardio I should be able to lost a good amount. While were on the subject of a diet how much is too much dieting? I mean how much should one eat if there looking to lose weight?

So I should probobly not do all the leg workout's yet, just focous on the machines I do with my PT and also the uppderbody/abs.


I don't, however I need to know exactly what you want to do, so I can make it specific for you.

I would mainly want it to be to work on my abs and legs. I also want some muscle in the chest, arms, biceps but not as much as the legs or abs, as long as I am a bit bigger than average than it's good enough. Also want to work on my back and shoulders but not too much. I guess I want to have muscle in those areas but not overdo it, you know what I mean?

Bigger? Eh... no.

Toned with body definition... yes.

For you to get bigger you would need to power lift, you're not power lifting. Your not doing heavy bench, curl, back workout, etc.. so again, no you won't get big.

You can lose weight by then and get in good shape, but you have to stay the course and continue to increase your reps, sets, workouts once things become easy. I'll help you with that..

So it's best to do cardio and weightlifting while dieting? What excatly do you mean by power lifting? Because I would like to power lift my right leg if possible as the muscle is still pretty weak compared to my left leg...it's amazing how much muscle you lose after surgery, I was like WOW.



Thank you for starting the thread.

I might be strong minded, but I do like helping out the community and others whenever I get the chance. If I can help in any way just ask......


Oh and don't ask me for money. :p

Haha, I am a struggling college student but not that struggling:D The first 2 posts have helped a lot so if I have any questions I will be sure to ask.

RealMadGunner - Yea it sucks to put the weight on so quick, are you doing anything else with your jog ( on a diet or going to the gym? ).

[Alma Merengue]

Another thing is it is a myth that just because your bigger your slower. I'm faster than all of you guys here combined and I'm much bigger than you guys.

You are not faster than me. Wanna race?

[YOUNGSTARS87]

You are not faster than me. Wanna race?

Yep, lets race in the 40, I'm up to it....

How will this occur is the question.

[RealMadGunner]

RealMadGunner - Yea it sucks to put the weight on so quick, are you doing anything else with your jog ( on a diet or going to the gym? ).

I sleep hungry these days .. :p ..

Actually have cut down a lot of junk food basically .. I was a skinny guy [during college], so wanted to put on some weight before bulding some muscle .. I ate a lot during that time but forgot about the next part .. :o

The gym has to wait for a couple of weeks atleast ..

*checking if my 6 pack has appeared yet* :D

EDIT: One thing i'm confused about right now is: I have 2 meals a day .. So what should i skip ? Lunch or breakfast or dinner ? I end up skipping lunch almost everyday ..

[blanc]

Always have breakfast. In fact, if you are going to gorge on any meal of the day, make it breakfast, since nearly everything you have eaten that morning is burnt up by nighT :D

YS87 = leet training programmes :D

[azriel]

Hey Dude got a fast way to get back on shape?

Im walking my ass off in two months when i go backpack in europe and i need get in back in shape pronto.

I dunno if that matters, but i have trouble breathing thru my nose because i have a deviated septum (sp?), basically i can breath good on one side but have problem breathing with the other.

[RealMadGunner]

^Did you know Ramos is a mouth-breather too ?!

Anyway, i guess jogging everyday helps build your stamina levels .. Something you'd need if u're going to walk a lot ..

[blanc]

Maybe every second day with jogging, let your muscles recover abit.

[Sagaji10]

I wouldn't recommend running too much, as they can be physically straining on your knees. It's good to vary your cardio exercises with biking, eliptical, and even swimming. I usually run about 2 1/2 to 3 miles every other day 6 times a week. On the days I don't run, Im usually on the bike or in the pool doing laps. Although, Im no workout expert like Younstars.;)

[YOUNGSTARS87]

I sleep hungry these days .. :p ..

EDIT: One thing i'm confused about right now is: I have 2 meals a day .. So what should i skip ? Lunch or breakfast or dinner ? I end up skipping lunch almost everyday ..

You shouldn't skip meals, thats bad and honestly an unhealthy way to lose good weight instead of losing bad weight.

You should eat atleast three meals a day with Breakfast being an important meal.

Try changing the content of what you eat instead of "starving".

For example, I eat oatmeal, multi-grain bagel, etc.. for breakfast, before I workout instead of eating cold cereal, bacon, sausage, pancakes, etc.

I'm not saying you can't have those things, but I'm saying that you should eat them less.

For lunch you should mix a little bit of protein with a starch, carbs or so on.
You can eat brown rice, chicken breast, yogurt, fruit, granola/fruit bars, etc.

For Dinner you should eat pasta, every once and a while starches like rice and corn. With Chicken or any other lean meat.

Don't fry the chicken, grill or bake it. If you eat salads don't go heavy on the "sauces".

Drink ALOT of water, if not water drink a vitamin drink or a gatorade. When you workout you should be drink a sports drink like gatorade and not just water. Gatorade/Powerade/any other sports drink, puts need vitamins back in you so you can workout longer and more efficently.


Always have breakfast. In fact, if you are going to gorge on any meal of the day, make it breakfast, since nearly everything you have eaten that morning is burnt up by nighT

Yes, breakfast is a must... but gorge? Meh, only if you aren't working out later on.

Also it's okay to cheat and eat fast food a day, or do something else in the way. However "cheating" must be done sparingly, about twice at the most a week.

YS87 = leet training programmes

Lol, yeah I did PM you a program didn't I.... :D


Hey Dude got a fast way to get back on shape?

Im walking my ass off in two months when i go backpack in europe and i need get in back in shape pronto.

I dunno if that matters, but i have trouble breathing thru my nose because i have a deviated septum (sp?), basically i can breath good on one side but have problem breathing with the other.

For you I'd just run the threadmill three days out of the week than either walk stadium stairs the other two days or use one of those "hill/step walking type machines" where your just stepping in place.

Why?

The threadmill three days of the week will get you in good shape. You need to serious about it and not take it too easy on yourself. I would suggest you running 2-3 miles a day on a decent speed (not to slow, not to fast). Then a 1 mile cool down. This won't be too time consuming and since your not looking to build abs or get stronger your workout will be much simpler.

The treadmill should be done M-W-F.

The Stadium stairs or Hill/Step walking machine will be use to get your quads in motion. When your backpacking most likely you will be going through elevated terrain.

Since you will be just jogging to get good conditioning won't be enough, because the elevation will demand more from your legs. So on the step/hill walking machine you will gain quad and leg strength when do so, this way your experience will be a better one.

I'd suggest a 15%-20% inclination, and after getting acclimated to it, don't get complacent. Raise the inclination more so you can fully master it.

Also what will help is the content of what you eat, it can effect your breathing as well, trust me.

Hope you have fun on your trip. :D

I wouldn't recommend running too much, as they can be physically straining on your knees. It's good to vary your cardio exercises with biking, eliptical, and even swimming. I usually run about 2 1/2 to 3 miles every other day 6 times a week. On the days I don't run, Im usually on the bike or in the pool doing laps. Although, Im no workout expert like Younstars.

Running 5 days a week isn't too much

There is something called too much speed training (I do this too much), however you can't "run" too much in 5 days if you train correctly.

Also strain from knees is more do with the the lack of a good shoe being used to train with. Get a good running shoe with better stability and decent cushioning. Performance running shoes are meant for sprints not distance/treadmill running.

[RealMadGunner]

You shouldn't skip meals, thats bad and honestly an unhealthy way to lose good weight instead of losing bad weight.

You should eat atleast three meals a day with Breakfast being an important meal.

Try changing the content of what you eat instead of "starving".

For example, I eat oatmeal, multi-grain bagel, etc.. for breakfast, before I workout instead of eating cold cereal, bacon, sausage, pancakes, etc.

I'm not saying you can't have those things, but I'm saying that you should eat them less.

For lunch you should mix a little bit of protein with a starch, carbs or so on.
You can eat brown rice, chicken breast, yogurt, fruit, granola/fruit bars, etc.

For Dinner you should eat pasta, every once and a while starches like rice and corn. With Chicken or any other lean meat.

Don't fry the chicken, grill or bake it. If you eat salads don't go heavy on the "sauces".

Drink ALOT of water, if not water drink a vitamin drink or a gatorade. When you workout you should be drink a sports drink like gatorade and not just water. Gatorade/Powerade/any other sports drink, puts need vitamins back in you so you can workout longer and more efficently.


Thanks for ur reply !! Well, i don't really starve myself :D .. I just have limited food .. Add to the fact that i'm a vegetarian, i hardly have a choice but eat lots of greens whenever possible .. And lots of eggs too ..

My lunch is usually the smallest, usually a burger .. And i used to eat lots of rice, but have substituted omst of it with wheat ..

And i've come down from 73 KG to 68 KG in like one month .. I think thats not really bad .. I basically jog for like 40 min, cover around 4-5 KM .. And no other exercise .. Lost a lot of fat on my belly :o , my stamina has increased drastically .. Now just looking to get the shape right, without building too much mass ..

[RMSocrates]

What's everyone's opinion on diet pills? I am seriously thinking about trying some...:o Anyone has anyone here tried them? Did it work and were they any side-effects?

[RealMadGunner]

What's everyone's opinion on diet pills? I am seriously thinking about trying some...:o Anyone has anyone here tried them? Did it work and were they any side-effects?

I have no clue on diet pills but i think you should avoid them [a completely uneducated guess] .. If you stick to some natural diet routine, it would seem that its not working fast enough .. But trust me, it doesn't take too long to lose weight, with some light exercise too ..

[RMSocrates]

I have no clue on diet pills but i think you should avoid them [a completely uneducated guess] .. If you stick to some natural diet routine, it would seem that its not working fast enough .. But trust me, it doesn't take too long to lose weight, with some light exercise too ..

Well if the pills help me lose more weight than I would be willing to take it...

[blanc]

Yes YS87, you did, and its a very helpful guide, I've now established a very handy little routine I do (weights one day, cardio next, repeat).

Thanks :D