Ask a Trainer

[Smaointe]

My favourite smoothie is really simple... half a banana, and half a cup of frozen crushed pineapple, with a little bit of juice to make it more liquid.

I make batches up and keep them in the freezer, take them out the night before and put in the fridge, and then by the morning it's slushy and I can add my protein etc and drink it on the way to work.

Breakfast is too much effort, so early in the morning.

[edge]

Well, I was going to question weight loss and diet, but I'll hold off with that. I am however, curious about one thing. I've heard in several places that smoking supresses the apetite (sp?). Is this just a rumor? I guess what really makes me think about it, is that since I've been working full time (and I started smoking long before that), I really don't have a whole lot of time to eat (and also don't have a lot of food due to financial restraints), but I've noticed that I rarely feel hungry, and a single meal a day gets me by.

Some people have said that they think I'm losing weight, but I don't really feel it or notice it myself.

In a way I'd love to quit smoking, but right now it gets me through my day...there's a ton of back story but I'm not getting into that here. :p

[Indy]

GREAT SMOOTHIES TO START YOUR DAY:
[quote="Smaointe";p="477144"]My favourite smoothie is really simple... half a banana, and half a cup of frozen crushed pineapple, with a little bit of juice to make it more liquid.

I make batches up and keep them in the freezer, take them out the night before and put in the fridge, and then by the morning it's slushy and I can add my protein etc and drink it on the way to work.

Breakfast is too much effort, so early in the morning.[/quote]
AWESOME! I'll post my favorite smoothie now as well, as long as you promise that you'll post after me, so that weight gain/loss can be a separate post

Indy's Mixed Berry Smoothie
Blueberries, Raspberries, and Strawberries
Yogurt
Orange juice

I just throw them together without measuring, but it's about 1 cup of the berries, 1/2 cup yogurt, and whatever comes to the top of that pile in the blender of orange juice.

Start the blender (don't forget the lid ). When it's done, you'll have Indy's Mixed Berry Smoothie. Recently, for an extra kick, I've been adding cherries to the Mix. Any extra smoothie, I save for the next day!

-= indy =-

Nutrition Facts (without cherries)

Amount Per 1 liter
Calories 694.39
Calories from Fat 70.57

% Daily Value *
Total Fat 7.84g 12%
Saturated Fat 2.88g 14%
Polyunsaturated Fat 1.73g
Monounsaturated Fat 1.62g
Cholesterol 15.79mg 5%
Sodium 200.79mg 8%
Potassium 2449mg 70%
Total Carbohydrate 144.53g 48%
Dietary Fiber 28.34g 113%
Protein 21.37g 43%

[Smaointe]

Berries are so expensive here

I bought an awesome thing... a box of 50 smoothie recipe cards... they all look SO yummy, I just wish I had a fruit/vege juicer so I could try them all.

[Indy]

WEIGHT LOSS TACTICS: (that actually work because it's not some fad "diet")

Numero Uno, for losing weight: Calories in < Calories out. Does that mean you should go anorexic? NOOO!!! If you do, I'll come find you and drag you to a clinic

Calories in < calories out means to eat healthy (refer to my rules of healthy living at the thread start) and to expend for calories throughout your day. This means you need to stay active, you need to eat right, you need to eat only when hungry!

Too many people (myself included) eat just to eat. We grab a bag of pretzels, sit at the computer or TV and just snack! It has to stop! Most snack foods will just screw up your digestive system. If it's refined sugar, you'll be even worse off! (*NOTE* The Atkins bull about fruit sugar is crap. I won't rant about the Atkins "diet" right now, but let's just say people that do it are worse off afterward.)

Back to busines.... exercise! Do whatever you can whenever you can! Find something you like and turn it into a way to stay active and to become athletic (Bowling, ice skating, even acting RPGs like VTM).

This is a lot to ask, huh? How do you track all your calories, make sure you're eating right, and exercising? Well, this is how I did it: FitDay. I love computers and I'm on them all the time, so until I started to actually LIVE my body's needs, I used FitDay to help me know what to do and what I was doing wrong.

If you have any questions or if you've heard any crap about some fad diet, ask away. I'm at your service.

-= indy =-

P.S. http://health.indy.cc points to my FitDay account. It's been a while since I've needed to use it, but you can go back in time to see what I've done in the past (Remember: my problem was that I needed weight gain).

[Smaointe]

At work we keep getting fax blasted with flyers for some fad diet... the idea is that you follow their diet for three days, including all the tomato sauce, salt and pepper you want (must be delicious) and you can lose weight (some ridiculous and completely unreasonable amount)... BUT after the three days you MUST eat normally.

HMM ... SOUNDS PERFECTLY SAFE TO ME!

I screw them up and throw them out if I ever see them.

[Indy]

WEIGHT GAIN TACTICS:

This is something I struggled with and I am only now beginning to come out of it. Weight gain is difficult for some and easy for others (of course, so is weight loss ). Anyway, metabolism has everything to do with both, but here are some general tips that worked for me.

Numero Uno: Calories in > calories out

What does this mean? EAT! Eat frequently throughout your day. If you can, eat 5 times a day in the following manner: medium breakfast, small/medium snack, large lunch, medium snack, and then large dinner.

Exercise BEFORE dinner and eat dinner no more than 2 hours before sleep. If you're not accustomed to exercise, you can use hypertrophy (muscle building) to add weight. If you are accustomed, it will become more difficult to add more muscle without further diagnostics by a trainer like myself.

It doesn't matter what you eat, just be sure to follow my 7 rules (in thread starter). Stay active. We need to be sure that you gain lean mass NOT fat. Keep an eye on your fat % and watch that cholestrol!

How do you keep track of all of these things? FitDay worked for me. Need more help? Want a program just for you? Ask away! I'm at your service.

-= indy =-

P.S. http://health.indy.cc points to my FitDay account. It's been a while since I've needed to use it, but you can go back in time to see what I've done in the past.

[Lune [6 Option Mod]]

Forgive me if this has already been asked. But I'll ask anyway ...

... Indy. What sort of exercises and training would you personally recommend as the best things to do for someone who is desperately seeking a boost in his stamina/endurance? To be honest, I have always been at a bit of a disadvantage when it came to endurance, and I am just now trying to get over this issue of mine.

Also, this may not be something you can answer, but can you recommend any inhalers? I used to have asthma as a child, so I may still have it now as a 22 year-old adult, but not in as serious a form as I did when I was younger. Regardless, I feel an inhaler may help me.

[Indy]

ENDURANCE TRAINING (Part 1):
[quote="Lune [6 Option Mod]";p="477172"]Forgive me if this has already been asked. But I'll ask anyway ...

... Indy. What sort of exercises and training would you personally recommend as the best things to do for someone who is desperately seeking a boost in his stamina/endurance? To be honest, I have always been at a bit of a disadvantage when it came to endurance, and I am just now trying to get over this issue of mine.

Also, this may not be something you can answer, but can you recommend any inhalers? I used to have asthma as a child, so I may still have it now as a 22 year-old adult, but not in as serious a form as I did when I was younger. Regardless, I feel an inhaler may help me.[/quote]

I need to first find out what sort of exercise history you have. What activities do you enjoy? How often are you willing to exercise? What type of endurance are you referring to (running only, or other types of endurance: lift and carry, swimming)? What do you do everyday (at job, in home, around town)?

Asthma related:
In regards to your asthma, when did it develop? What is your home like right now? What type of area do you live in (city, rural, suburban)? What region of the world do you live in?

-= indy =-

[Kuronekosama]

Is there a workout schedule that you would be able to whip up (if not too much trouble heh) for someone that's mostly out of shape? I'm not concerned about weight, just want to look and feel better. I'm 6'1" and 243lb which is creeping down due to a recent change in diet fortunately. I have a large frame so I don't look too bad but something needs to change. If I stay at 240 and it's all muscle that's fine, or if I go down to 190 that's cool as well. I have ready access to an exercise bike & ddr, and if necessary can spend some small amount on other gear.

[Lune [6 Option Mod]]

[quote="Indy";p="477181"]I need to first find out what sort of exercise history you have. What activities do you enjoy? How often are you willing to exercise? What type of endurance are you referring to (running only, or other types of endurance: lift and carry, swimming)? What do you do everyday (at job, in home, around town)?[/quote]

I've only recently started exercising again, to be honest. I go to a Rec. Center that's just down the road one block, actually. I prefer to use the running and biking machines there, for twenty minutes each. Since I only started again about three weeks ago, I only burn maybe 300-400 calories a day, every time I go. I go at least 3 times a week as well. I also try to use the stairstepping machine there now and then, but that thing is like Satan reincarnated into a machine.

Mainly, I'm talking about running endurance. Things that involve my legs, my breathing, things like that. I'm also an avid DDR player. I've been playing since the summer of 2002.

Asthma related:
In regards to your asthma, when did it develop? What is your home like right now? What type of area do you live in (city, rural, suburban)? What region of the world do you live in?

I'd say it developed when I was around 10. My home is ... hmm. I have a cat, but I'm not allergic to cats -- I've checked and found out what I am allergic to in the past. I live in a suburban environment, being in a college town-type area and all. I'm in the midwest right now.

[Indy]

ENDURANCE TRAINING (Part 2):
[quote="Lune [6 Option Mod]";p="477186"][quote="Indy";p="477181"]I need to first find out what sort of exercise history you have. What activities do you enjoy? How often are you willing to exercise? What type of endurance are you referring to (running only, or other types of endurance: lift and carry, swimming)? What do you do everyday (at job, in home, around town)?[/quote]

I've only recently started exercising again, to be honest. I go to a Rec. Center that's just down the road one block, actually. I prefer to use the running and biking machines there, for twenty minutes each. Since I only started again about three weeks ago, I only burn maybe 300-400 calories a day, every time I go. I go at least 3 times a week as well. I also try to use the stairstepping machine there now and then, but that thing is like Satan reincarnated into a machine.

Mainly, I'm talking about running endurance. Things that involve my legs, my breathing, things like that. I'm also an avid DDR player. I've been playing since the summer of 2002.[/quote]

First of all, keep doing DDR on your free time. A great way to stay fit while having fun. Perhaps try the DDR recommendations I gave in an earlier post (I'll title that post so you can find it easier).

Try other endurance workouts besides legs. We need to get your heart rate up to a good target. (I'll check your age and then edit this post with your target heart rate.) Remember! Never push yourself further than your body can handle. On a scale of 1 - 10 try to keep yourself around 7 or 8, if you can.

Here's a few other exercises you can try: biking, rowing, swimming. These are great ways to improve endurance while staying off of your feet. A lot of high-impact exercises (like running) can be very harmful. Especially to overweight individuals. Hell, they can be harmful to underweight individuals too! I nearly gave my self planar facsitis (sp?) - arch support problems - because of the amount of high impact long distance running I was doing for my Marine training.

Mainly, man, you just want to keep on going and keep your heart rate at target! That'll help improve your endurance significantly. (Oh and those of you interested in weight loss, target heart rate is right around where you'll be burning the most fat.)

-= indy =-

Asthma related:

In regards to your asthma, when did it develop? What is your home like right now? What type of area do you live in (city, rural, suburban)? What region of the world do you live in?

I'd say it developed when I was around 10. My home is ... hmm. I have a cat, but I'm not allergic to cats -- I've checked and found out what I am allergic to in the past. I live in a suburban environment, being in a college town-type area and all. I'm in the midwest right now.

Your environment does not seem to be any cause or relapse of your asthma. The only thing that I can really recommend is that you ask your doctor. Keep in mind that many breathing problems will go away as you exercise more frequently. HOWEVER, I do not want you to hurt yourself, so please speak with a doctor before trying any exercise program I may recommend.

-= indy =-

Posted 200504.06 13:32:

A BALANCED WORKOUT:
[quote="Kuronekosama";p="477183"]Is there a workout schedule that you would be able to whip up (if not too much trouble heh) for someone that's mostly out of shape? I'm not concerned about weight, just want to look and feel better. I'm 6'1" and 243lb which is creeping down due to a recent change in diet fortunately. I have a large frame so I don't look too bad but something needs to change. If I stay at 240 and it's all muscle that's fine, or if I go down to 190 that's cool as well. I have ready access to an exercise bike & ddr, and if necessary can spend some small amount on other gear.[/quote]

It sounds to me like you're interested in the best possible thing: staying in shape. This is excellent and the ideal to which we all would like to reach. It's the point at which the life-style has become yours and all that's left is maintainence. So, CONGRATS! Now for the prescription....

I want you to employ a BALANCED exercise program. It's time that you give every part and every style equal attention. You should be exercising 3 to 5 times a week and focus on a different region(s) each day. Example: Monday - Arms and Back, Tuesday - Chest and Abs, etc.

You need to also be keeping your body active throughout the day. Run instead of walk places, bike around town instead of drive, you get the idea. Also, incorporate moderate aerobic activity into your workouts. Perhaps you left your weights and then go for a swim OR (if weights wipe you out) go for a swim and THEN lift.

You should also be using different techniques every couple of weeks or so. Meaning you'll focus on muscle endurance one week (significantly lower weight, more reps), the next week strength (higher weight, moderate reps), the next week hypertrophy (significantly higher weight - 85% of your max, very low reps), repeat. Or some variation.

Basically, the goal of this program is to tone your body overall. This is the style of workout I am now exercising. I no longer focus on only training for combat, but instead allow my body to just generally stay at its peak overall fitness.

The point is, if you focus too much on one area, the others suffer. That's not so bad when you really only NEED one area, but if you want to be well rounded and enjoy any activity you choose, you need to be balanced. It doesn't hurt to focus on primarily one area, but be sure to give the other areas some care as well.

Why am I blabbing about this? You already know what I'm trying to say... just read Rule 1 of my 7 rules.

Enjoy yourself, man. If you'd like a specifically customized workout just for you with specific lifts and machines, go ahead and shoot me a PM. The only catch is that it's a service that I offer professionally, so I'm hesitant to give too much free advice.

-= indy =-

[adamjaskie]

I've got one:

How can you be so happy and enthusiastic when the world is such a dark and miserable place?

[Rorschach]

Indy's so wise and benevolent

Tell us more Indy, in what is more than likely a rich, creamy baritone voice


/me akwardly looks at his feet, fidgets and sighs

[Fixer]

[quote="adamjaskie";p="477720"]How can you be so happy and enthusiastic when the world is such a dark and miserable place?[/quote]
The bottom side of a stone is always dirty. The top of a stone, not always so. How you describe a stone is dependent on whether or not you look to appreciate, or to examine.