Questions about exercise routine

[mallik]

I'm starting to get too out of shape and lazy so I wanted to start exercising and I had a few questions.

I'm not really trying to lose too much weight as I don't have that much fat. My arms and legs are pretty skinny and I have a bit of a gut, so I wanted to work on those things.

I wanted to do cycling, swimming, and general exercises (i.e. lifting etc.) and was wondering when is best to do them. Is it alright to do more than one of those around the same time (i.e. cycling and then swimming shortly after) or is it better to spread them out to different days?

Finally, my main question is about food. What kind of foods should I be eating thoroughout the day, like before and after exercising? I was told to eat a lot of protein right after exercising, but that's about all I've heard. If I wanted to do my exercises first thing in the morning, I'm not sure what I should have before I start.

Sorry for the poor wording of the questions, but any help would be appreciated.

[mallik]

anyone?

[mpt]

anyone?

Im just off to work, I will answer your question when i get home either tonight or tomorrow morning.

[marclebert]

REMOVED by accident sorry about that

[mpt]

I'm starting to get too out of shape and lazy so I wanted to start exercising and I had a few questions.

I'm not really trying to lose too much weight as I don't have that much fat. My arms and legs are pretty skinny and I have a bit of a gut, so I wanted to work on those things.

I wanted to do cycling, swimming, and general exercises (i.e. lifting etc.) and was wondering when is best to do them. Is it alright to do more than one of those around the same time (i.e. cycling and then swimming shortly after) or is it better to spread them out to different days?

Finally, my main question is about food. What kind of foods should I be eating thoroughout the day, like before and after exercising? I was told to eat a lot of protein right after exercising, but that's about all I've heard. If I wanted to do my exercises first thing in the morning, I'm not sure what I should have before I start.

Sorry for the poor wording of the questions, but any help would be appreciated.

To answer your first question about when to perform the different cardio exercises. It really doesn't matter as along as you have enough energy. If you are going for an hour cycle then an hour swim, it may be better to do them on seperate days, just so you have the energy to push yourself harder. But it really doesn't matter physiologically.

Before exercise I'd recommend eating at least 25 grams of carbs, if you want to eat some protein too, go right ahead. Avoid all the powders and such as these aren't necessary and taste pretty bad. Have a bagel sandwich or something like that.

Eating in the morning before a workout is totally dependent on the person. I prefer to work out early in the AM on an empty stomach then eat after but other people prefer having a small snack (like a banana) or something like that. Technically it would be better to eat something small before working out, preferably carbs, but other people can't work out well eating right before a workout.

Did that answer your questions?

[poedua]

I'm starting to get too out of shape and lazy so I wanted to start exercising and I had a few questions.

I'm not really trying to lose too much weight as I don't have that much fat. My arms and legs are pretty skinny and I have a bit of a gut, so I wanted to work on those things.

If you have a gut, you may have some excess body fat contributing to it....so you may want to take some steps to lose some body fat. Losing body fat is simply a case of losing calories via weights, cardio, diet and / or a combo of all 3.

Skinny arms and legs can be improved by resistance training ( with or without weights ) either at home or at a gym. A good place to start would be to try a whole body workout which targets most of your muscle groups - including abs. Each whole body workout needs only be 30 minutes to start, and is best done on non-consecutive days ..like MON, WED, FRI. You could simply start with one set per body part of either 6/8...8/10 reps. Eventually, you want to get to 3 sets per body part of 6/8...8/10 reps per set.

I wanted to do cycling, swimming, and general exercises (i.e. lifting etc.) and was wondering when is best to do them. Is it alright to do more than one of those around the same time (i.e. cycling and then swimming shortly after) or is it better to spread them out to different days?

As far as cardio goes - in combination with resistance training - much of it depends on what your primary goal is. If you really want to focus on losing fat as your goal , doing cardio each day for about 30 minutes ( or more ) is very reasonable. If you want to do cardio and weights equally, doing cardio 3x a week is fine. Pace, duration , intensity are all factors that can be adjusted in your cardio workout to bump a burn in calories. Keep in mind , that while swimming is a good cardio workout, it isn't the best for losing fat ( other thread posts in this forum have explaned why )...weight bearing cardio exercises which use your legs like running, stair climbing, elitptical, fitness classes ...and cycling....are a bit better for losing fat ( relatively speaking ) than swimming. But, swimming is still a great workout for cardio and your muscles.

Finally, my main question is about food. What kind of foods should I be eating thoroughout the day, like before and after exercising? I was told to eat a lot of protein right after exercising, but that's about all I've heard. If I wanted to do my exercises first thing in the morning, I'm not sure what I should have before I start.

Simple eat heathly food. You don't need supplements of any kind IMO. You want about 65% carbs, 20% fat, and 15% of protein as part of your diet each day. Spread in out between breakfast/ lunch / dinner and 2/ 3 snacks a day.

If you want to lose fat, you first have to determine what your normal calorie intake is a day just to maintain your weight ( there are posts which describe how to do this ) ...then target a strategy to reduce that total calorie intake - I suggest by 20% - via weights, cardio, diet and / or a combo of all 3.

Whether your workout in the mornring or evening is simply a matter of personal preference. You may wish to split your cardio and resitance training on different days or different times of the day.

Pre morning workout meal - If you workout in the morning on cardio or weights and skip breakfast, you're likely going to have lower than normal blood sugar. What'll end up happening is that you'll get tired / weaker earlier than if you had something to eat..eat before a workout and you'll be able to workout a bit harder and longer. You just want to have an "easy to digest " small amount of food like slice of toast, a bagel, small bowl of cereal, a banana, a glass of OJ etc.....just something to give your blood sugar a bit of a boost.

If you workout after work / school - just make sure you have a decent lunch and maybe a light mid afternoon snack - both with a good portion ( 60% +/- )of " good quality " ( i.e don't digest too quickly ) carbs. That's all you need to fuel your afternoon workout.

You don't need any protein shake immediatley after a workout ( in fact, I don't think you need any protien shakes ..period ) - that's simply a myth.

[Big D]

If you have a gut, you may have some excess body fat contributing to it....so you may want to take some steps to lose some body fat. Losing body fat is simply a case of losing calories via weights, cardio, diet and / or a combo of all 3.

Skinny arms and legs can be improved by resistance training ( with or without weights ) either at home or at a gym. A good place to start would be to try a whole body workout which targets most of your muscle groups - including abs. Each whole body workout needs only be 30 minutes to start, and is best done on non-consecutive days ..like MON, WED, FRI. You could simply start with one set per body part of either 6/8...8/10 reps. Eventually, you want to get to 3 sets per body part of 6/8...8/10 reps per set.



As far as cardio goes - in combination with resistance training - much of it depends on what your primary goal is. If you really want to focus on losing fat as your goal , doing cardio each day for about 30 minutes ( or more ) is very reasonable. If you want to do cardio and weights equally, doing cardio 3x a week is fine. Pace, duration , intensity are all factors that can adjusted in your cardio workout to bump a burn in calories. Keep in mind , that while swimming is a good cardio workout, it isn't the best for losing fat ( other thread posts in this forum have explaned why )...weight bearing cardio exercises which use your legs like running, stair climbing, elitptical, fitness classes ...and cycling....are a bit better for losing fat ( relatively speaking ) than swimming. But, swimming is still a great workout for cardio and your muscles.



Simple eat heathly food. You don't need supplements of any kind IMO. You want about 65% carbs, 20% fat, and 15% of protein as part of your diet each day. Spread in out between breakfast/ lunch / dinner and 2/ 3 snacks a day.

If you want to lose fat, you first have to determine what your normal calorie intake is a day just to maintain your weight ( there are posts which describe how to do this ) ...then target a strategy to reduce that total calorie intake - I suggest by 20% - via weights, cardio, diet and / or a combo of all 3.

Whether your workout in the mornring or evening is simply a matter of personal preference. You may wish to split your cardio and resitance training on different days or different times of the day.

Pre morning workout meal - If you workout in the morning on cardio or weights and skip breakfast, you're likely going to have lower than normal blood sugar. What'll end up happening is that you'll get tired / weaker earlier than if you had something to eat..eat before a workout and you'll be able to workout a bit harder and longer. You just want to have an "easy to digest " small amount of food like slice of toast, a bagel, small bowl of cereal, a banana, a glass of OJ etc.....just something to give your blood sugar a bit of a boost.

If you workout after work / school - just make sure you have a decent lunch and maybe a light mid afternoon snack - both with a good portion ( 60% +/- )of " good quality " ( i.e don't digest too quickly ) carbs. That's all you need to fuel your afternoon workout.

You don't need any protein shake immediatley after a workout ( in fact, I don't think you need any protien shakes ..period ) - that's simply a myth.

This is good advice. Just remember to keep an open mind about the whole thing and do what works for you. The basics of nutrition will really help you if you plan to do multiple intense activities in one day.

[SENSEI]

Whether your workout in the mornring or evening is simply a matter of personal preference. You may wish to split your cardio and resitance training on different days or different times of the day.

If possible, try not to work out too late at night. The chemicals released from the workout will make it harder for you to have a good night's rest. (Which is also key to keeping a healthy lifestyle).

Otherwise, you have great info from the resources here...

[marclebert]

Mallik- great advice posted.

let us know what you have started and how it is going!?!


Marc Lebert

“Strength Training Right to the Core”

http://www.lebertequalizer.com

[mallik]

Thank for all of the advice. Some of the posters said protein powders are not needed. Why is that? Even in Men's Health I've seen recipes for smoothies and things like that, and it usually includes some protein powder.

The community center is a few kms away, so I was planning on biking there and then swimming, so I can incorporate both exercises. I'm thinking that will probably be too much at first, but if I were to do it I was wondering if it's alright to eat something in between the two exercises. Judging by the posts here, I guess it wouldn't be too much of a problem. It just seems like people make a big deal about when to eat and everything.

For example, I was under the impression that when finished exercising, it's good to have protein immediately after. I did a search on this though, and poedua, in another thread you're saying that's it's better to have this before working out?

[mpt]

Thank for all of the advice. Some of the posters said protein powders are not needed. Why is that? Even in Men's Health I've seen recipes for smoothies and things like that, and it usually includes some protein powder.

The community center is a few kms away, so I was planning on biking there and then swimming, so I can incorporate both exercises. I'm thinking that will probably be too much at first, but if I were to do it I was wondering if it's alright to eat something in between the two exercises. Judging by the posts here, I guess it wouldn't be too much of a problem. It just seems like people make a big deal about when to eat and everything.

For example, I was under the impression that when finished exercising, it's good to have protein immediately after. I did a search on this though, and poedua, in another thread you're saying that's it's better to have this before working out?

Protein powders aren't needed if you consume enough protein through your diet (which most of us do). Having a tuna sandwich, chicken breast, or peanuts/seeds/almonds (not cashews), is a great way to up your protein intake. Protein powders are expensive, hard to digest, and offer no real nutritional value except protein. Secondly to make them taste good by putting them in shakes usually requires a lot of carbs (oj, bananas etc).

Cycling to the pool to swim is great, i would have a small snack of carbs before your swim to make sure you have adequate energy. I don't think it will be too much for you. Having a protein enriched snack after working out (as mentioned above) is adequate to allow recovery after exercise.

The reason there are constant articles in Men's Health about protein powders etc. is because the media will always try to conform to what people believe in. Protein powders are a wave, everyone wants to hop aboard because everyone thinks carbs are evil and protein is amazing. This is true to those people that over indulge. People that eat a balanced diet of 55-60% carbs, 25-30% fat, and 15-20% protein are not over indulgers of processed food and make extra protein unnecessary. Its the media, they tell people what they want to hear, not necessarily what is right. Remember magazines are out their to make money, if they didn't write what people want to read, no one will buy it.

[poedua]

Protein powders aren't needed if you consume enough protein through your diet (which most of us do). Having a tuna sandwich, chicken breast, or peanuts/seeds/almonds (not cashews), is a great way to up your protein intake. Protein powders are expensive, hard to digest, and offer no real nutritional value except protein. Secondly to make them taste good by putting them in shakes usually requires a lot of carbs (oj, bananas etc).

Cycling to the pool to swim is great, i would have a small snack of carbs before your swim to make sure you have adequate energy. I don't think it will be too much for you. Having a protein enriched snack after working out (as mentioned above) is adequate to allow recovery after exercise.

The reason there are constant articles in Men's Health about protein powders etc. is because the media will always try to conform to what people believe in. Protein powders are a wave, everyone wants to hop aboard because everyone thinks carbs are evil and protein is amazing. This is true to those people that over indulge. People that eat a balanced diet of 55-60% carbs, 25-30% fat, and 15-20% protein are not over indulgers of processed food and make extra protein unnecessary. Its the media, they tell people what they want to hear, not necessarily what is right. Remember magazines are out their to make money, if they didn't write what people want to read, no one will buy it.

Amazing post mpt ! I agree 110% !!!

This post by mpt is one of the best summaries I've seen on RFD as to why - for most of us - protein supplements / powders are a complete waste of money. And why the alleged need for tons and tons of protein to build muscle is a myth.

People simply need to do did a little homework on where to find good natural sources of dietary protein...soy, dairy, fish, meats, nuts etc...and include them in their diet instead of having to resort to protein supplements.

[poedua]

Thank for all of the advice. Some of the posters said protein powders are not needed. Why is that? Even in Men's Health I've seen recipes for smoothies and things like that, and it usually includes some protein powder.

The post from mpt says it all on this issue IMO....the need to scarf down boatloads of protein in shakes / bars is ( for the most part ) mostly marketing hype to lure in the uninformed. The mpt post on this topic / myth is the best I've seen so far....he knows what he's talking about.

For example, I was under the impression that when finished exercising, it's good to have protein immediately after. I did a search on this though, and poedua, in another thread you're saying that's it's better to have this before working out?

I remember reading a bunch of articles that cited studies on this , and based on my recollection ( I'll see if i can dig up some of the studies which address this topic directly in the meantime ) having a protein shake immediately after your workout, within minutes or an hour, is no better or worse than if you took it, and others foods, within 24 hours after your workout. In fact, it is better to pre-fuel your muscles hours BEFORE your workout than fuelling immediately after. I recall, that one study said that it even be the case that having a shake immediatley after your workout is detrimental to protein synthsis - all other things being equal.

Frankly, I'd bet if you asked anyone WHY they are taking a protein shake immediatley after a workout..they have no clue why taking one immediately after or within the hour of a workout is any different than taking one within 2, 3 or 6 hours of a workout.

So, the notion that " it's good to have protein immediately after " ....it's just a myth. :)

[mpt]

You are however supposed to have about 25 grams of carbs after a workout as we have a two hour window of opportunity to replenish our glycogen stores which are depleted with exercise.

[poedua]

You are however supposed to have about 25 grams of carbs after a workout as we have a two hour window of opportunity to replenish our glycogen stores which are depleted with exercise.

I agree...I used to try and get this point across to some of the hockey players I coached ( esspecially during tournaments ) to take something ( i.e Gatorade / OJ etc. ) between games - even before they took their skates off.

With most averge gym rats who work at average intensity , I'd expect it'd be tough to burn off more than 300/400 calories in one weight session...so i'd don't think glycogen stores would be significantly depleted.

But you're right, the rate of replentishment is maximized within the first 1/2 hour or so after intense exercise...and it's best done with carbs ....not protein.

[mpt]

I agree...I used to try and get this point across to some of the hockey players I coached ( esspecially during tournaments ) to take something ( i.e Gatorade / OJ etc. ) between games - even before they took their skates off.

With most averge gym rats who work at average intensity , I'd expect it'd be tough to burn off more than 300/400 calories in one weight session...so i'd don't think glycogen stores would be significantly depleted.

But you're right, the rate of replentishment is maximized within the first 1/2 hour or so after intense exercise...and it's best done with carbs ....not protein.

Significant or not, they need to be replenished. Muscle glycogen stores get depleted with any exercise. Anytime our muscles are contracted and needed to perform work, glycogen will be required. Sure the more work you do, the more glycogen stores will be used. Glycogen stores can't be replenished with protein as glycogen is a derivative of glucose which can only be acquired by carbohydrate. Well technically protein can be converted by the body into glucose but this is a very inefficient process requiring a lot of energy and our body will try to avoid this at all costs. It will try to use every last bit of carbs before touching the protein.

[poedua]

Significant or not, they need to be replenished. Muscle glycogen stores get depleted with any exercise. Anytime our muscles are contracted and needed to perform work, glycogen will be required. Sure the more work you do, the more glycogen stores will be used. Glycogen stores can't be replenished with protein as glycogen is a derivative of glucose which can only be acquired by carbohydrate. Well technically protein can be converted by the body into glucose but this is a very inefficient process requiring a lot of energy and our body will try to avoid this at all costs. It will try to use every last bit of carbs before touching the protein.

I agree.

They ( muscles ) need to be replentished. But my point is that most average gym rats don't come close to fully depleting their glycogen stores after a 45 minute workout hitting the weights ( since fat and glycogen is used as fuel ) , so the rate at which they recover isn't a significant issue. For that reason, there is no " need " to replentish immediately.

My rationale is that they can recover at their own pace. Since muscles replace glycogen at an average rate of about 5% an hour, their muscles can be " topped up " again in terms of glycogen within 24 hours. If you take in about 300 calories of carbs within the first 2 hours and every 2 hours after that for the next 6/ 8 hours or so....you're fine.

But the main point is , as you've said, the focus of any post-workout nutrition is carbs , not protein. :)