need to get into shape

[powertothepeople]

I just lost 20kilos and I dont have alot of muscle I dropped from 90 to 70. what I want to do now is get into shape what would a extreme way to make muscle be I dont have alot of money so I cant become a member to a fitness club. I was looking for some millitary guides but I couldnt find any could you please help. I have no problem with doing push ups and pull ups or running and I can go on a diet to so any suggestions.

[razboz]

Im not a fitness or biology expert but here are a few things you might wnat to try:

Eat meat (red prefferably). Meat has proteins which are good for muscle growth. I dont know for sure but im told tofu has good proteins in it too if your against meat eating. If you've lost a lot of weight you probably dont want to stop your calorie intake so hit up pasta, rice and other cereals. Milk will also help your calcium intake which helps too. Try fatty foods also, but in moderation so that all that precious body building effort doesnt go to waste with a layer of fat. Unless you want that.

Work out. The best way to do this is to take up one or several "all round sports" this is the only way you will build up actual muscle. Swimming and most martial arts are good for this. These will mean spending money. If your really tight for cash go with swimming as it usually costs less. Invest in some lessons if you dont already know how to swim. After a few months you should know enough to continue on your or with freinds. Try to jog regularly (like twice a week). try to walk places as much as possible. Bike or walk rather than drive or take transport. If you have time at home try to get regular excercise in the form of sit ups push ups and other excercises.

That's all the advice i can give you. It might or might not be good. Most people work differently. I have a fairly good metabolism so i tend not to gain weight. Other people should avoid fats like the plague because they put on weight really fast and never lose it. You know yourself best. Dont try everything at once, as youll just get disgusted especially if it involves major lifestyle changes.

[Sir_No_Sir]

Yeah, what he said,and don't go fucking overboard. If you can't sustain something for a long time, don't change it.

[Political_Chucky]

Depending on how you want to look, push-ups and and workouts not involving weights will give you body strength, but won't neccessarily bulk you up. It will form lean muscle. If your trying to gain lean muscle and get toned up you should be eating fish(canned tuna pretty cheap), egg whites, skinless chicken, and other types of food high in protein, but low in fat, calories and carbs. Now if your trying to gain mass, its recommened you eat all these things, but eat 500 more calories then you usually do. Eat whole wheat bread, pasta, or peanut butter.

Also, I recommend taking supplements. Even if you eat all the foods your suppose to, it could be a problem still if your not getting all the protein your body needs. Best supplement if your trying to gain lean muscle, and keep the fat off is Max Pro (http://www.maxmuscle.com/shopmax/store.cfm?page=details.cfm&cartaction=none&thisrow=1&action=list&Product_ID=13&criteria=9). I have been taking this and so far results are good. I also take L-Glutamine (http://www17.netrition.com/eas_glutamine_page.html) so when I am dieting(which not be in your case) it helps to only burn fat and reduce muscle loss.

If your trying to gain weight, I suggest Muscle Milk (http://cytosport.com/products/musclemilk.html). I think this site says that it supports fat burning, but thats bullshit. My friends who have taken it have gotten pretty bulked up from taking this supplement and even though they were a lil chubbier(they had been chubby to began with) they gained a lot of muscle mass. Also, when I was bulking up, Creatine (http://www.bodybuilding.com/store/creatine.html) was my supplement of choice. It works by retaining water in your mucles so you need to drink a lot of water. It will get you dehydrated quick if you don't do so.

So now that we got the diet covered... you need to work out with weights at all costs if you want to get bigger. Push-ups and sit ups are great for strength training, but to bulk up, you need to do weights. Try and find a local gym that is free, like boxing gyms. Join sports at school or even go to schools after school because most likely they open their gyms to the students(if you look young enough you can just walk in.)
Here are some sites I have gotten my information from and which I recommend because they helped me during my stages of workin out.

*Also, just to let you know, the supplements I recommended are totally safe( I experienced each one at least for a month) with the exception of creatine because not much is known about it. From my experience it was totally safe and only side effects were chapped lips when I did not drink enough water.*

Intense workout (http://www.intense-workout.com/)
Body Building (http://www.bodybuilding.com/fun/bbinfo.htm)

[anarchista feminista]

swimming and rock climbing are good for strength. i suppose they cost money though. unless you can find a place to swim? i wouldn't recommend rock climbing without equipment or training however.

[An archist]

pull-ups, while pulling up your legs too, push-ups, sit-ups, running and eating healthy of course (like dropping meat)

[bretty]

Also in the long shot that you're vegan. most things like Vega are expensive but if you want a cheap protein source go for something like Hemp Protein.

[Political_Chucky]

Originally posted by [email protected] 18, 2007 01:37 pm
Also in the long shot that you're vegan. most things like Vega are expensive but if you want a cheap protein source go for something like Hemp Protein.
What is that if you don't mind me asking? Sounds like Marijuana Protein....which in that case is my kinda food :D

[anarchista feminista]

Originally posted by An [email protected] 18, 2007 12:03 am
pull-ups, while pulling up your legs too, push-ups, sit-ups, running and eating healthy of course (like dropping meat)
of course going either vegan or vegetarian does require some education. if you have a good gp i recommend visiting them. they know what combinations of foods you need to eat if you aren't getting the vitamins your body requires from meats. meat provides things such as iron that easily fulfills your daily requirements. non-meat products don't contain the same amount of meat. i don't know all of the scientific side of it, but i have friends who do food technology and they have explained that the body doesn't absorb a certain vitamin without another. so it isn't as simple as eating one extra type of food. or something like that. probably doesn't make much sense. and most people don't get all of the vitamins they need anyway. so supplements are often a good idea for anyone. IMO, when it comes to personal health especially in regards to the food you eat, it's best to do some research before making any major changes.

[redcannon]

Sex.

i know, i know, but its seriously such great exercise. You burn calories, burn muscle,etc.

also, its more fun than push-ups. (at least in my opinion)

[black magick hustla]

Originally posted by An [email protected] 17, 2007 02:03 pm
pull-ups, while pulling up your legs too, push-ups, sit-ups, running and eating healthy of course (like dropping meat)
dropping out meat?

it takes a lot of dedication and education to be a vegan in order to get the right amount of proteins from other sources, and if you want to build muscle, is really not recommended. i would drop most red meat, but not definitely meat.

have you ever seen a vegan body builder? :lol:

[Nothing Human Is Alien]

No but I've seen a 600 pound ox that ate nothing but grass. :)

[black magick hustla]

Originally posted by Compañ[email protected] 20, 2007 02:21 am
No but I've seen a 600 pound ox that ate nothing but grass. :)
and gorillas too..

[Felicia]

LOL Razboz... red meat?

if protein's what you want, go chicken breast and fish.... but not too much fish in the run of a week because of the mercury.... ;)

Try protein powder as well. If you want to build muscle you're going to spend a FORTUNE on food, seriously, you'll need to eat a lot, up to 5000 calories a day (as opposed to a 1500 per day average). You can join a gym cheaply, and would be a great option. A regular gym can be as cheap as 15-20$ a month, I pay $60 for the gym I go to, ending up costing about 770$ a year after it's all said and done. There's also the YMCA, which I'm under the impression isn't very expensive as far as joining a gym goes. I think what I pay for a membership alone, without a trainer, is on the expensive end. But it all depends on the gym, right?

In canada, the government reimburses you some money from fitness efforts at tax time, as well as many employers have programs in place to share part of fitness costs.

have fun. Good luck.

[bretty]

Originally posted by Political_Chucky+April 19, 2007 03:04 am--> (Political_Chucky @ April 19, 2007 03:04 am)
[email protected] 18, 2007 01:37 pm
Also in the long shot that you're vegan. most things like Vega are expensive but if you want a cheap protein source go for something like Hemp Protein.
What is that if you don't mind me asking? Sounds like Marijuana Protein....which in that case is my kinda food :D [/b]
haha.. no it's not like Marijuana.. it's just hemp seeds ground up I believe so it's a whole food as well which makes it extra healthy for you.

[bretty]

Originally posted by Marmot+April 20, 2007 01:31 am--> (Marmot @ April 20, 2007 01:31 am)
An [email protected] 17, 2007 02:03 pm
pull-ups, while pulling up your legs too, push-ups, sit-ups, running and eating healthy of course (like dropping meat)
dropping out meat?

it takes a lot of dedication and education to be a vegan in order to get the right amount of proteins from other sources, and if you want to build muscle, is really not recommended. i would drop most red meat, but not definitely meat.

have you ever seen a vegan body builder? :lol: [/b]
I've seen alot of vegan bodybuilders.. but thats a different topic altogether..

P.s. Mr. Universe was vegan.

[Pawn Power]

Originally posted by bretty+April 20, 2007 11:50 am--> (bretty @ April 20, 2007 11:50 am)
Originally posted by [email protected] 20, 2007 01:31 am

An [email protected] 17, 2007 02:03 pm
pull-ups, while pulling up your legs too, push-ups, sit-ups, running and eating healthy of course (like dropping meat)
dropping out meat?

it takes a lot of dedication and education to be a vegan in order to get the right amount of proteins from other sources, and if you want to build muscle, is really not recommended. i would drop most red meat, but not definitely meat.

have you ever seen a vegan body builder? :lol:
I've seen alot of vegan bodybuilders.. but thats a different topic altogether..

P.s. Mr. Universe was vegan. [/b]
I would guess they also use a lot of suppliments, protien shake, and things like that.

[bretty]

Well professional ones usually do but that goes for both meat eating bodybuilders and vegan bodybuilders. But not all of them do, most get what they need from food alone.

[Felicia]

hahaha, "bodybuilders" do not get THAT BIG off exercising and food alone, sorry, nope. lol. Taking a protein supliment is not a big deal, it really isn't, it's not like a steroid. And many body builders take a little somethin somethin extra, lolnot everything is publicized. There's really only so much bulk you can build on your own, not to mention that some people really can't build muscle by working out/eating lots period.

[Jazzratt]

Originally posted by bretty+April 20, 2007 04:50 pm--> (bretty @ April 20, 2007 04:50 pm)
Originally posted by [email protected] 20, 2007 01:31 am

An [email protected] 17, 2007 02:03 pm
pull-ups, while pulling up your legs too, push-ups, sit-ups, running and eating healthy of course (like dropping meat)
dropping out meat?

it takes a lot of dedication and education to be a vegan in order to get the right amount of proteins from other sources, and if you want to build muscle, is really not recommended. i would drop most red meat, but not definitely meat.

have you ever seen a vegan body builder? :lol:
I've seen alot of vegan bodybuilders.. but thats a different topic altogether..

P.s. Mr. Universe was vegan. [/b]
haha, right "lots" - be honest with yourself though proportionally are there more omnivorous body builders or are there more vegan ones?

Vegan ones probably do need to gain extra proteins from somewhere, otherwise they'll just be farting a fuck of a lot - either that or they just take double the amount of steroids a normal body builder would.

[bretty]

Originally posted by [email protected] 21, 2007 11:00 am
hahaha, "bodybuilders" do not get THAT BIG off exercising and food alone, sorry, nope. lol. Taking a protein supliment is not a big deal, it really isn't, it's not like a steroid. And many body builders take a little somethin somethin extra, lolnot everything is publicized. There's really only so much bulk you can build on your own, not to mention that some people really can't build muscle by working out/eating lots period.
I never said they didn't take anything. They usually do, and I do too. But bodybuilders who eat meat also take supplements. That's all I was saying.

However there are some who have said they do not take any supplements. And are fairly muscular.

[bretty]

Originally posted by Jazzratt+April 21, 2007 11:17 am--> (Jazzratt @ April 21, 2007 11:17 am)
Originally posted by [email protected] 20, 2007 04:50 pm

Originally posted by [email protected] 20, 2007 01:31 am

An [email protected] 17, 2007 02:03 pm
pull-ups, while pulling up your legs too, push-ups, sit-ups, running and eating healthy of course (like dropping meat)
dropping out meat?

it takes a lot of dedication and education to be a vegan in order to get the right amount of proteins from other sources, and if you want to build muscle, is really not recommended. i would drop most red meat, but not definitely meat.

have you ever seen a vegan body builder? :lol:
I've seen alot of vegan bodybuilders.. but thats a different topic altogether..

P.s. Mr. Universe was vegan.
haha, right "lots" - be honest with yourself though proportionally are there more omnivorous body builders or are there more vegan ones?

Vegan ones probably do need to gain extra proteins from somewhere, otherwise they'll just be farting a fuck of a lot - either that or they just take double the amount of steroids a normal body builder would. [/b]
Well proportionally there are a lot less vegans than people who eat meat as well. Its not necessarily a way to judge which is easier or better. And as for the protein thing, well like I said it's the same as for meat eaters, they just need to get alot of protein etc. which can be done from food but usually isn't.

Anyways this is a little off topic unless the OP was a vegan.

[Political_Chucky]

Originally posted by [email protected] 21, 2007 03:00 am
hahaha, "bodybuilders" do not get THAT BIG off exercising and food alone, sorry, nope. lol. Taking a protein supliment is not a big deal, it really isn't, it's not like a steroid. And many body builders take a little somethin somethin extra, lolnot everything is publicized. There's really only so much bulk you can build on your own, not to mention that some people really can't build muscle by working out/eating lots period.
Actually, protien supplements are a pretty big deal for the person, especially someone like a vegan, to get his nutritional needs. However, even the normal person who eats meats regularly doesn't get the right amount of protein from just eating foods post-workout. Depending on your weight, you need so much protein to help completely restore your muscles after a hard workout. I think its like a gram of protien per pound each day or it can be each workout day. The average person who I have encountered at the gym and such will not think about this and continue their own diet, yet wonder why they hardly see any results after working out for a few months or two. Happened to me also. Thats the reason its usually suggested to eat a lot of fish as a serving usually contains around 14 grams yet only like 1 gram of fat, a real health food for anyone trying to tone up and bulk up. But of course, your not going to see results like steriods, but its not like you DON'T have to work hard to get bulked up with steriods because you still do. Its just it gets to your goal faster. Anyone considering to take steroids however is highly not recommended,not because its illegal, but because when you stop taking them, all that work will go to waste. Your strength will start to deplete, your balls will shrink(which is true), and moodswings overtake your personality. My homie was taking them and he did not turn out so well in the end.

But really, unless anyone is looking to bulk up to body-builder status, you'll do just fine on working out and eating the neccessary things.

[dez]

steroids deal with hormons, that's why it's illegal.
We just don't really know for sure what it can do.
It could do nothing to ya, now, and get your a fucking lack of balance 30 years from now, or it could have more apparent results such as chucky's homie.
Anyway, it's dumb to use them.
Unless you really don't care for your health, then it's a fast way to get a nice body and impress people.

[redcannon]

Originally posted by [email protected] 21, 2007 12:19 pm

Unless you really don't care for your health, then it's a fast way to get a nice body and impress people.
i hope he cares for his health. anyway, we should all be trying to get into shape. when the fall of capitalism comes and countries revert to fascism to keep a hold on it, we'll need all the energy we have to outrun them

[dez]

Originally posted by redcannon+April 22, 2007 03:02 am--> (redcannon @ April 22, 2007 03:02 am)
[email protected] 21, 2007 12:19 pm

Unless you really don't care for your health, then it's a fast way to get a nice body and impress people.
i hope he cares for his health. anyway, we should all be trying to get into shape. when the fall of capitalism comes and countries revert to fascism to keep a hold on it, we'll need all the energy we have to outrun them [/b]
or pseudo-socialism
that is more probable

[Fascist-Hunter]

A good way to increase your strenght while you are working is to put these lead weights (which can be bought in every sport shop) around your wrists. Don't use them more than two hours at work for the beginning.

[Avtomat_Icaro]

You could eventually use these wrist weights when you do martial arts and stuff, makes you train more effectively.

Jogging is a good idea too, I still want to start doing that, but with my asthma its really annoying to build up the capability to keep on running long distances. (there is a specific word for this, I just dont know what its called in English) Later on you could try running/jogging with a large backpack (containging 20 kilos...somewhat standard military gear) and heavier boots to give you more strenght and muscle.

[fashbash]

Get a manual job, farm work or something. Or join a rugby team. Or a football team or something. Anything that has a point. Working out for the sake of it is boring!

[Your Humble Narrator]

Eat properly. Red meat has a high protein value, so eat steak at least twice a week. Fatty fish like tuna or swordfish is also good for you, because of its protein and omega-3 value - eat fatty fish like these a maximum of twice a week (fats, oils and cholesterol are a very important part of our diet, as cells are actually made from fats and lipids; therefore, a good amount of fat means more muscle). Pasta is a great source of energy, so eat as much of this as possible. For breakfast eat oats (porridge), or whole-grain wheat cereals such as weetbix (recommended for its high folate content). With your main meals try to eat as many green vegetables as possible, as green vegetables have a high protein content (spinach is probably the healthiest food one can eat). Poached or boiled eggs are also very healthy, but no more than one a day, preferably no more 3-4 times a week. Also lots of bread, about four slices of whole-grain a day. Fruits add vitamins to the diet, so just eat the fruits that you like the taste of, but eat them every day. Calcium is also important, but in the source of milk or yoghurt - watch fat content of all dairy products.

Also, not many people realise this, but vitamin D is necessary for the calcium to have any effect, so be sure to get plenty of sunlight each day.

Now onto exercise. To start with only do mediocre exercise - your heart-rate whilst exercising should be at about 160 beats per minute. Jogging, riding a bike or swimming for about 30 minutes a day is recommended for endurance - this ensures you can handle the more strenuous exercise (swimming is great for everyone, as it doesn't put much pressure on your body, focusing on aerobic activity). With exercise such as push-ups, sit ups, squats, chin ups and let downs, do them in reps of three (ie. 12x12x12, instead of doing 36 all at once) - this gives your muscles more of a work-out. Do these exercises maybe every second day. One day do your lower-body, and the next day exercise your upper body. If you want muscle-mass on your arms, focus on your triceps, as they account for 70% of your arm muscle mass, rather than your biceps.

Another important aspect is stretching. This can be done the way you learned in high-school, or by doing yoga. Yoga is highly recommended as it prepares your muscles and your breathing for optimum rate.

Last but not least, sleep. Sleeping is very important, as it is only in sleep when your muscle builds and repairs (that is, you don't gain any muscle mass while exercising, it is all done whilst sleeping). It is therefore recommended to sleep at the very least nine hours per night. Also DO NOT exercise sore muscles. Sore muscles need to repair, rather than be continually stretched.

It is therefore recommended that proper exercise, done regularly but in moderate amounts, is much more effective (not to mention easy) than pushing yourself through continual power-exercise with an unhealthy diet.

[Hiero]

Last but not least, sleep. Sleeping is very important, as it is only in sleep when your muscle builds and repairs (that is, you don't gain any muscle mass while exercising, it is all done whilst sleeping). It is therefore recommended to sleep at the very least nine hours per night. Also DO NOT exercise sore muscles. Sore muscles need to repair, rather than be continually stretched.

It is therefore recommended that proper exercise, done regularly but in moderate amounts, is much more effective (not to mention easy) than pushing yourself through continual power-exercise with an unhealthy diet.

In other words, when you work out you "rip" muscles, you lift more then your muscles are use to. Then when they repair, they rebuild bigger and stronger. So leave a day inbetween working out.