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Old 03-08-2007, 06:55 PM   #1 (permalink)
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Advice and insight...

Hey, I need some help with a few things.

First off I'm 16, about 5'8-5'9 146lbs.

I don't have a very good diet, but I've been meaning to imporve that. Only thing is, I don't know squat abotu nutrition or proper dieting. I've read on a few threads that fruit bowls are the way to go, and beans. What brand of beans? like canned beans? I never saw and specification on that. And I also read tuna was a good choice, but persoanlly I hate tuna, is fish considered lean? I like halibut and salmon and trout, tuna just tastes funny to me. I do drink alot of water, and OJ, and I have my occasinal soda, and I'm partial to ranch doritos and Ritz crackers .

I've been wanting to fight professinally ever since I was little, and took Goju-Ryu Karate for awhile, but gave it up because the schedule conflicted wih gymnastics (which I do recreationaly not competitvly.) Once I get a car, I'm planning on going to a MuayThai gym a few miles away. I'm in alrigt shape, not fantastic but better than average for sure. I have a membership at 24-hourfitness, so I'd also appreciate some fitness tips aswell.

My cardio is crap. I get tired and out of breath WAY to quickly. How do I improve this? And is there a differnece between treadmills, the bikes, and elepticals and those moutain climbing machines? Which one is best?

Also I never know what I should do when I go to the gym, I'm not trying to get huge or put on alot of muscle, I'm looking to improve on strength and endurace, my weightclass teacher said do longersets with lighter weights (70-100lbs) wuth shortere breaks for endurance. and then lift heavy once a week.

Also what can I do to improve lower back strength? and back strength in general? And what are workouts I can do at home without machines, although I do have pullup bar.

Thanks. And if you reply for the fitness and start naming muscle groups and workouts, an explanation would be nice, seeing how if yo usaid something about lats or triceps I'd have no idea what you're talking about. So details would be appreciated! Thanks again.



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Old 03-10-2007, 04:34 PM   #2 (permalink)
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As for dieting and nutritional help you want to be eating lean meats (it will tell you whether it is a lean meat on the package) e.g. beef and chicken. Youll also want a serving of carbohydrate in each meal e.g. a bowl of rice or a jacket potatoe as well as an assortment of vegetables e.g. broccoli and carrotts. Try and incorporate a portion of protein a carb and some vegetables in every meal and wash it all down with a glass of water. Have 1 glass of OJ every day as well to gvie you a vitamin C boost.

As for weight training:

5 sets of 5 reps for strength training
3 sets of 25 reps for strength and endurance training

i recomend weight training 3 times a week.

As for lower back strength:

5 sets of 5 reps doing deadlifts. This is essentially a squat using a barbell which you lift infront of you. You bend down (keeping your back at a slight angle NOT STRAIGHT LEGGED AND BENDING TOTALLY OVER). Then you grab the weight and lift with your legs keeping your back steady until your legs are straight and then you straighten out your back.

You can also do crunches which will help with your lower back strenth if you do enough of them.

As for cardio running is definitly the best way to improve this. Following is my cardio routine which i do 3 times a week on a running machine.

1 min 4mph warm up
2 mins 7 mph
2 mins 8 mph
1 min 11 mph
1 min 8 mph
1 min 11 mph
1 min 8 mph
1 min 11 mph
1 min 8 mph
1 min 11 mph
30 seconds 12 mph
2 mins 8 mph
1 min 7 mph
3 mins 4 mph cool down - Check time it takes for Heart Rate to drop below 130 bpm (usually about 2 mins for me).
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Old 03-10-2007, 05:41 PM   #3 (permalink)
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Thanks man.


Any other suggestions would be cool.
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Old 03-11-2007, 01:18 AM   #4 (permalink)
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No canned food is as good as fresh food. Canned foods can be soaked with salt, fats, and junk you just don't need. If you can try to buy frozen beans or fresh beans.

If you hate tuna, but enjoy salmon, thas great. Salmon has always been considered to be one of the top "muscle" foods. Great source of protein and fat. But its good fat...REAL GOOD fat.

Drink lots of water. If you're gonna consume more protein you need to drink a lot of water to flush out your system and avoid damage to your kidneys. To much protein can damage your kidneys. OJ's good, but try to drink REAL fresh squeezed orange juice, because most OJ's you buy are so high in sugar.

The doritos and crackers...all I got to say is, hey we can't eat perfect all the time! But its all about portions. Killing a SUPER SIZE bag of doritos in a day probably isn't the smartest choice. Eating small portions every 2-3 hours is better than a big meal in the morning, afternoon, dinner. Have many small meals.

But once in a while, have a cheat day. Not just to prevent you from being such a healthy/pissed off guy who walks around with a stick of his ass because he can't enjoy a piece of cake or a Big Mac. Cheats days keep your metabolism guessing and revving up and down. Your metabolism gets used to eating a certain amount of calories, but then if you dump something like an extra 600 calories your metabolism is in shock and it revs up. Then when you go back to your normal amount of calories your body is just a pit of fire from the huge consumption of calories before. Your body can never get used to anything, and thas the key to improving. Always experiencing something new. Hope it makes sense.
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Old 03-11-2007, 01:30 AM   #5 (permalink)
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As for fitness tips, STRETCH. It is so important, but overlooked by so many people. If you fight you need to be flexible and stretching also prevents injury. Your neck, arms, legs, back, chest, your whole body needs to be stretched, especially before workouts.

When you run, do interval running. Warm-up with 5 minutes of moderate to fast-paced walking. During this time you prepare yourself for...HELL. Just kidding, it may seem like it at first, but as your cardio gets better you'll feel like the stud in your gym. Run/jog at a moderate pace for 2 minutes (this is pretty much your resting stage), then for 1 minute you run fast/spring. That is one interval. You do 10 intervals. 2 minutes of moderate pace running, then 1 minute of intense fast running in each interval. If you can't do 10, don't worry, just keep working on it. Once you are able to do 10, increase your speeds a little, experiment. Oh and always remember the important cool-down. Walk for ten minutes after doing this interval-workout. You should do this workout 2-3 times a week. Other days you can use other machines than a treadmill.

Swimming is also a great workout. Its cardio + toning + strength training. You can be a great runner and think you have great cardio, but its a different story in the pool. Your back, legs, glutes, abs, and arms all benefit from swimming.
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Old 03-11-2007, 04:16 AM   #6 (permalink)
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Thanks. Is there a brand of beans yo uwould reccomend? Just so I won't have to take the time to search through safeways's site to find the perfect bag of frozen beans and I can just type it in and then order.
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Old 03-12-2007, 09:11 PM   #7 (permalink)
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I'm not gonna give you a brand, but all I gotta say is soybeans. Asians call it edamame.

I buy frozen edamame at Asian markets and health markets. Its good stuff and its the only plant protein that has all essential amino acids. Soybeans have the protein, fiber, and omega-3 fatty acids.
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Old 03-13-2007, 12:20 AM   #8 (permalink)
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Eat about 1-1.5 grams of protein per pound of bodyweight and about 2-2.5 grams of carbs per pound of bodyweight. Make sure you throw in some fats too but not shitty fats like candy or crackers or cookies. As far as cardio goes, running, bicycling, swimming, stairs, and jump rope are all VERY good ways to improve ur cardio. Make sure you mix it up within these different techniques, and don't always jog, try to sprint as well.
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Old 03-13-2007, 04:32 AM   #9 (permalink)
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Originally Posted by wukkadb
Eat about 1-1.5 grams of protein per pound of bodyweight and about 2-2.5 grams of carbs per pound of bodyweight. Make sure you throw in some fats too but not shitty fats like candy or crackers or cookies. As far as cardio goes, running, bicycling, swimming, stairs, and jump rope are all VERY good ways to improve ur cardio. Make sure you mix it up within these different techniques, and don't always jog, try to sprint as well.
I've never understood how skipping rope helps you at all. It doesn't seem like it uses alot of muscle groups.
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