Official_Eliot
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- Posted: Thu, 04 Oct 2012 14:13:57 +0000
Welcome!
(Still a work in progress, I will be constantly updating this and will answer people's questions to try and help out! Also inform me of Grammatical errors! This is also not intended to be some professional joe stuff, it's just an easy guide without the science part and broken down into basics)
Well I keep hearing people feeding those who are in need with false information and fake knowledge. Which is why I've decided to create this guide to help out those who wish to make a difference, I'd be extremely proud if I managed to help even if just one person. I just wish to help out people and I really do hope this guide helps! I'm not a personal trainer, I'm just an ordinary person who's willing to share knowledge.
I will be updating this topic to add things I've missed out and details that people wish to know.
Ever wanted to start working out and lose weight but never knew where to start? I know many people who have suffered this problem. The first thing you have to know is losing weight can be different for everybody, not everyone share the same genes as you do. Some are blessed with extremely high metabolism, some are blessed with very low metabolism.
What is Metabolism?
For those of you who are wondering, "What the F-beep-ck is metabolism dude?!" Well to cut the science part it's basically the amount of energy/calories your body burns to maintain itself.
How do I increase it?!?!?!?!?!
The most common way is exercise (you saw it coming didn't you?).
However exercising isn't the only way to increase metabolism, muscle also takes part in speeding your metabolism since to maintain itself, it has to feed itself. (Basically it requires more energy to maintain muscle)
Eating consistently will increase metabolism significantly, however when I say eating I don't mean you just go and eat whatever, you have to choose what you eat. DON'T eat big portions at a time, that's not what you're aiming for, basically what you need is to have as many mealtimes throughout the day, however keeping the portions small. (Please keep reading, I will get into detail about what you should eat and what you should avoid in a few.)
Exercising, am I doing it right?!
Exercising, we all know what exercising is right? Right? Okay good. The most frequently asked question about exercise is, "How much exercise is enough?" and people tend to give different answers. My suggestion is everyday, not 3 times a week, not 6 times a week, it's allday e'ryday! (Not all day)
it only takes 20 f-beep-cking minutes!
Exercising does not mean 2 - 3 hours a day, in fact you can do an 8 minute workout with amazing results, exercising for long periods of time is not necessary, it can take up to 20 minutes of the 24 hours you have, a day. If you can't spare 20 minutes then wtf are you doing?!
Now don't get it twisted, although it's only 20 minutes, you're going to have to learn how to use that 20 minutes efficiently.
Warm up
Why warm up? Warming up is crucial, it can prevent injuries and all that stuff that can ruin your body. And how does it do that? Well imagine a stick of ice, when it's ice and when you try to flex it, it snaps. Imagine if you warm up ice and when it melts into water. It's more flexible and can move alot easier. That is the same for your muscles, if your muscles are warmed up and ready to do all this assasin's creed sh-beep-it, then it's a one way trip to the hospital.
Ways you can exercise
The most common type of exercise is cardiovascular workout (or just "Cardio" wink . Cardio isn't just common, it's also one of the most crucial exercises as it helps improve the amount of oxygen in your blood (Basically improves your breathing, stamina and all that fancy stuff), it's also most effective for losing weight.
So what is the most effective cardio workout? The answer to that is HIIT (High-Intensity Interval Training) or HIIE (High-Intensity Intermittend Exercise [Correct me if I'm wrong]), that's right it says it on the name, "High-Intensity".
So what do you do in HIIT? Basically it's High-Intensity workout and your rest period is a low-intensity workout. It's also a very short workout that it doesn't require more than 15 minutes of your time. The common way of doing this is doing a 20-30 second sprint (As fast as you can) and followed up by a 10 second jog, this is repeated for 4-6 sets. I suggest not to go straight into HIIT immediately, I suggest having your body get used to Cardio exercise before giving it a shot, a 2km (Sorry it's not miles, i'm British ;D) jog per day for 3 - 4 days before starting HIIT.
It's like an RPG!
Any RPG (Role Playing Game) nerds here? I'm one! Have you ever leveled up your character? Well imagine you're in an RPG. Imagine you're grinding the ******** out of monsters to gain experience and level up. Why? Because that's what it's like doing cardio. Each day you wake up you'll notice you're doing better than you did yesterday.
So just imagine one day leveling up yourself to become, I don't know, equivalent to Masterchief or Batman (Yeah you like that) heck you can even be like Cpt america or some sh-beep-it. There are many benefits to spending 20 minutes of your time a day to improve your body, not only by appearance but also by performance.
Personal Achievement
As I've just mentioned, exercising is like an RPG. Well does any of you have a PS3? An Xbox? How about steam, any of you have steam?
Well you know those achievement boxes that come out of your screen when you like achieve something? (Like getting past the tutorial....). Well imagine those coming out everyday in real life, and imagine they actually f-beep-cking mean something, which they do. It makes you feel good to look at that clock and say.. "I beat my record from yesterday, can't wait to beat this one tomorrow." Day by day you start noticing changes in you and it feels good seeing these changes. At first it sounds stupid, however it becomes addicting, it feels like everytime you improve, you're holding that trophy. Not only can you boast in front of your friends on what you've achieved, your children too will be able to look up to you, once you become that 50 year old who's as fit as a 20 year old, well... wouldn't that be awesome?
Push the limit
Let me tell you something, Pain is temporary and memories are permanent. Push yourself, extend your limit, your body can handle more than what you think, it's the mind that restricts it. If you're going to workout and be a b***h about it then you'll be a b***h about it for a loooooong time, it will be engraved in your memory, the time when you never had it in you to push past that barrier. Remember Pain is temporary, it's just a feeling you get for a very short amount of time, withstanding it won't kill you. If you don't have it in you to work hard to achieve what you get then give it up, half-assed efforts get half-assed rewards. NO PAIN NO GAIN! (Quote had to be added)
What food should I eat?
The obvious answer is veggies right? Well not necessarily. Vegetables are healthy and has a major role in weight loss and a healthy lifestyle. However what you should be eating is protein rich foods, basically meat, that's right meat. Meat is a good source for protein, especially fish (Does that count as meat?). Now you may be wondering, how does meat contribute to weight loss? well that will be explained in the next section.
What food should I avoid?
Carbohydrates! You should avoid potatoes, bread, pasta, rice, pastry and anywhere along those lines. They may sound like healthy foods, which they are to some degree. However they contain insane amounts of Carbohydrates. Carbs are our main source of energy, however if we don't burn this energy, it will then be stored as fat. We eat more carbohydrates than we can ever need, which results in storing these excess energies into fat. Protein on the other hand helps burn fat, which is why protein is important for weight loss.
Avoiding carbohydrates does not mean "Don't eat carbohydrates ever in your life!" it means avoid too much of it, every food contains carbohydrates however the ones I've listed are the ones with so much stored in them. Maintain a low carb diet and you'll be fine.
When it comes to eating meat, avoid the fat, because it's just fat going to be added to your.. fat. Just cut off any visible remains of fat on your meat and you're all good. Chicken fat usually resides just under the skin, chopping off the skin before cooking the chicken will not prevent the fat from spreading all over what you're cooking, it also decreases the calories available in the chicken.
Watch your calorie intake!
1 pound of fat is 3500 calories ^ ^ that's right! that's a crap a load of food. For the average male to maintain their weight, they must eat 2500 calories a day and for a female it's 2000 calories a day. "So should i just eat less than 2500 calories?!?!" Yes! oh my god that's correct! (Partially).
Burning 3500 calories a week with a 2500 calorie intake can result in about 1 pound of fat a week. That's also equivalent to an almost 8km jog. How about we start reducing our calorie intake into 1000 - 1500 calories? (Not doing the math!) This will almost double your weight loss speed. Now question is how do I do this? Answer is simple, avoid junk food. A chocolate bar is equivalent to a plateful of meat and some veggies (Mindblown).
Always, before you eat, look at the container of the food you just got and check the calories. Sometimes it will be located on the "Energy" part and look for the Kcal, or alternatively they're generous enough to just call it "Calories" because it's so much more idiot-proof and so goddamn convenient (Why don't they all just do this!?!??!).
Diet alone won't give results
Diet with exercise will give results, unless what you want to wait 3 years until you start seeing a difference.
You're not a child starving in africa
Stick to a healthy eating plan, drop your burgers, drop your greasy food, throw away your Kit Kats (.... I love Kit Kats). A diet plan cannot hurt, healthy eating will not only put you in great shape, it also helps with your body performance. You ever seen popeye? eat them spin'ich!
As I've stated above (Somewhere) that meat is a crucial part of your diet for burning fat, so I don't see any excuses why you can't maintain this diet. Some children in africa have been on a diet the day they were born! (No offense to all Africans, you are all great and wonderful people.)
Thank you for taking time to read my guide. It's currently unfinished, I'll be adding things I've probably missed out.
I'm also willing to answer questions if you wish to know something I haven't stated above. Don't be shy to ask for tips and advice! Note me on grammatical errors~!
(Still a work in progress, I will be constantly updating this and will answer people's questions to try and help out! Also inform me of Grammatical errors! This is also not intended to be some professional joe stuff, it's just an easy guide without the science part and broken down into basics)
Well I keep hearing people feeding those who are in need with false information and fake knowledge. Which is why I've decided to create this guide to help out those who wish to make a difference, I'd be extremely proud if I managed to help even if just one person. I just wish to help out people and I really do hope this guide helps! I'm not a personal trainer, I'm just an ordinary person who's willing to share knowledge.
I will be updating this topic to add things I've missed out and details that people wish to know.
Ever wanted to start working out and lose weight but never knew where to start? I know many people who have suffered this problem. The first thing you have to know is losing weight can be different for everybody, not everyone share the same genes as you do. Some are blessed with extremely high metabolism, some are blessed with very low metabolism.
What is Metabolism?
For those of you who are wondering, "What the F-beep-ck is metabolism dude?!" Well to cut the science part it's basically the amount of energy/calories your body burns to maintain itself.
How do I increase it?!?!?!?!?!
The most common way is exercise (you saw it coming didn't you?).
However exercising isn't the only way to increase metabolism, muscle also takes part in speeding your metabolism since to maintain itself, it has to feed itself. (Basically it requires more energy to maintain muscle)
Eating consistently will increase metabolism significantly, however when I say eating I don't mean you just go and eat whatever, you have to choose what you eat. DON'T eat big portions at a time, that's not what you're aiming for, basically what you need is to have as many mealtimes throughout the day, however keeping the portions small. (Please keep reading, I will get into detail about what you should eat and what you should avoid in a few.)
Exercising, am I doing it right?!
Exercising, we all know what exercising is right? Right? Okay good. The most frequently asked question about exercise is, "How much exercise is enough?" and people tend to give different answers. My suggestion is everyday, not 3 times a week, not 6 times a week, it's allday e'ryday! (Not all day)
it only takes 20 f-beep-cking minutes!
Exercising does not mean 2 - 3 hours a day, in fact you can do an 8 minute workout with amazing results, exercising for long periods of time is not necessary, it can take up to 20 minutes of the 24 hours you have, a day. If you can't spare 20 minutes then wtf are you doing?!
Now don't get it twisted, although it's only 20 minutes, you're going to have to learn how to use that 20 minutes efficiently.
Warm up
Why warm up? Warming up is crucial, it can prevent injuries and all that stuff that can ruin your body. And how does it do that? Well imagine a stick of ice, when it's ice and when you try to flex it, it snaps. Imagine if you warm up ice and when it melts into water. It's more flexible and can move alot easier. That is the same for your muscles, if your muscles are warmed up and ready to do all this assasin's creed sh-beep-it, then it's a one way trip to the hospital.
Ways you can exercise
The most common type of exercise is cardiovascular workout (or just "Cardio" wink . Cardio isn't just common, it's also one of the most crucial exercises as it helps improve the amount of oxygen in your blood (Basically improves your breathing, stamina and all that fancy stuff), it's also most effective for losing weight.
So what is the most effective cardio workout? The answer to that is HIIT (High-Intensity Interval Training) or HIIE (High-Intensity Intermittend Exercise [Correct me if I'm wrong]), that's right it says it on the name, "High-Intensity".
So what do you do in HIIT? Basically it's High-Intensity workout and your rest period is a low-intensity workout. It's also a very short workout that it doesn't require more than 15 minutes of your time. The common way of doing this is doing a 20-30 second sprint (As fast as you can) and followed up by a 10 second jog, this is repeated for 4-6 sets. I suggest not to go straight into HIIT immediately, I suggest having your body get used to Cardio exercise before giving it a shot, a 2km (Sorry it's not miles, i'm British ;D) jog per day for 3 - 4 days before starting HIIT.
It's like an RPG!
Any RPG (Role Playing Game) nerds here? I'm one! Have you ever leveled up your character? Well imagine you're in an RPG. Imagine you're grinding the ******** out of monsters to gain experience and level up. Why? Because that's what it's like doing cardio. Each day you wake up you'll notice you're doing better than you did yesterday.
So just imagine one day leveling up yourself to become, I don't know, equivalent to Masterchief or Batman (Yeah you like that) heck you can even be like Cpt america or some sh-beep-it. There are many benefits to spending 20 minutes of your time a day to improve your body, not only by appearance but also by performance.
Personal Achievement
As I've just mentioned, exercising is like an RPG. Well does any of you have a PS3? An Xbox? How about steam, any of you have steam?
Well you know those achievement boxes that come out of your screen when you like achieve something? (Like getting past the tutorial....). Well imagine those coming out everyday in real life, and imagine they actually f-beep-cking mean something, which they do. It makes you feel good to look at that clock and say.. "I beat my record from yesterday, can't wait to beat this one tomorrow." Day by day you start noticing changes in you and it feels good seeing these changes. At first it sounds stupid, however it becomes addicting, it feels like everytime you improve, you're holding that trophy. Not only can you boast in front of your friends on what you've achieved, your children too will be able to look up to you, once you become that 50 year old who's as fit as a 20 year old, well... wouldn't that be awesome?
Push the limit
Let me tell you something, Pain is temporary and memories are permanent. Push yourself, extend your limit, your body can handle more than what you think, it's the mind that restricts it. If you're going to workout and be a b***h about it then you'll be a b***h about it for a loooooong time, it will be engraved in your memory, the time when you never had it in you to push past that barrier. Remember Pain is temporary, it's just a feeling you get for a very short amount of time, withstanding it won't kill you. If you don't have it in you to work hard to achieve what you get then give it up, half-assed efforts get half-assed rewards. NO PAIN NO GAIN! (Quote had to be added)
What food should I eat?
The obvious answer is veggies right? Well not necessarily. Vegetables are healthy and has a major role in weight loss and a healthy lifestyle. However what you should be eating is protein rich foods, basically meat, that's right meat. Meat is a good source for protein, especially fish (Does that count as meat?). Now you may be wondering, how does meat contribute to weight loss? well that will be explained in the next section.
What food should I avoid?
Carbohydrates! You should avoid potatoes, bread, pasta, rice, pastry and anywhere along those lines. They may sound like healthy foods, which they are to some degree. However they contain insane amounts of Carbohydrates. Carbs are our main source of energy, however if we don't burn this energy, it will then be stored as fat. We eat more carbohydrates than we can ever need, which results in storing these excess energies into fat. Protein on the other hand helps burn fat, which is why protein is important for weight loss.
Avoiding carbohydrates does not mean "Don't eat carbohydrates ever in your life!" it means avoid too much of it, every food contains carbohydrates however the ones I've listed are the ones with so much stored in them. Maintain a low carb diet and you'll be fine.
When it comes to eating meat, avoid the fat, because it's just fat going to be added to your.. fat. Just cut off any visible remains of fat on your meat and you're all good. Chicken fat usually resides just under the skin, chopping off the skin before cooking the chicken will not prevent the fat from spreading all over what you're cooking, it also decreases the calories available in the chicken.
Watch your calorie intake!
1 pound of fat is 3500 calories ^ ^ that's right! that's a crap a load of food. For the average male to maintain their weight, they must eat 2500 calories a day and for a female it's 2000 calories a day. "So should i just eat less than 2500 calories?!?!" Yes! oh my god that's correct! (Partially).
Burning 3500 calories a week with a 2500 calorie intake can result in about 1 pound of fat a week. That's also equivalent to an almost 8km jog. How about we start reducing our calorie intake into 1000 - 1500 calories? (Not doing the math!) This will almost double your weight loss speed. Now question is how do I do this? Answer is simple, avoid junk food. A chocolate bar is equivalent to a plateful of meat and some veggies (Mindblown).
Always, before you eat, look at the container of the food you just got and check the calories. Sometimes it will be located on the "Energy" part and look for the Kcal, or alternatively they're generous enough to just call it "Calories" because it's so much more idiot-proof and so goddamn convenient (Why don't they all just do this!?!??!).
Diet alone won't give results
Diet with exercise will give results, unless what you want to wait 3 years until you start seeing a difference.
You're not a child starving in africa
Stick to a healthy eating plan, drop your burgers, drop your greasy food, throw away your Kit Kats (.... I love Kit Kats). A diet plan cannot hurt, healthy eating will not only put you in great shape, it also helps with your body performance. You ever seen popeye? eat them spin'ich!
As I've stated above (Somewhere) that meat is a crucial part of your diet for burning fat, so I don't see any excuses why you can't maintain this diet. Some children in africa have been on a diet the day they were born! (No offense to all Africans, you are all great and wonderful people.)
Thank you for taking time to read my guide. It's currently unfinished, I'll be adding things I've probably missed out.
I'm also willing to answer questions if you wish to know something I haven't stated above. Don't be shy to ask for tips and advice! Note me on grammatical errors~!
hehe #YOLO