Fitness and/or diet experts needed! What is the best exercise and nutrition program?
What is the best workout / diet program for me?
My background: 25 year old male, 6′2", 180 lbs, basically fit and trim. I’ve been doing Matt Furey’s combat conditioning, eating less than 2000 cals/day and doing about 30 pull ups daily. I look and feel fit, but I have kind of a wiry look.
My objectives:
1. exercise no more than 30-60 mins a day.
2. eat well, but on a budget(!) approx. $10/day
3. gain strength, size to arms / torso
4. put on a little muscle weight/size without having to consume too many calories
5. avoid using free weights / machines, if possible, as I don’t have them
I’m not a crazy anorexic or anything, but I believe that consuming as few calories as possible will lead to a longer life.
So I really want a lifestyle that is healthy and sustainable. IE: I don’t want consider the consumption of 5000 calories worth of expensive placebo supplements sustainable.
What is the best workout and diet program for me? Thanks a million!
Well first off calories are actually defined as energy. Empty calories are what you need to be concerned with. (Beer/alcohol, processed foods, sugars etc.)
Eating too few calories per day can also be bad for you. Especailly if you are active. I suggest you figure out your daily caloric needs before starving yourself.
Eating too little can lead to lethargia, muscle atrophy, poor energy levels, depression/mood swings, just for starters.
If your strength training for 30-60 minutes per day it is very important you consume your daily caloric needs as well as sufficient protein/carbs/fats. Otherwise your just waisting your time in the gym.
I consume 6-8 meals per day, consisting of 3-4 protein shakes which are cheap and full of vitamins and low calories. I suggest Optimum Nutrition 100% Gold Standard Whey as it is low calorie/fat plus it’s cheap and tastes great.
I weigh about 170 and am currently around 8% body fat. My caloric needs are between 2400-2800 in order for me to maintain/bulk without adding body fat. My protien consumption is around 250-300g MAX per day.
Visit www.bodybuilding.com or www.forum.bodybuilding.com and search for daily caloric needs, etc. Play around in the forums also you’ll learn a lot of beneficial knowledge. Here you will also find great deals on supplements as well as free info on training.
As far as training, look into the Body for Life program for starts. It will give you a great foundation
Atkins Diet and Cholesterol: Facts and myths
* First my apologies that Pinnacle Studios screwed up the audio – video sync at the end (7:40). I tried redoing the video three times, but the same out of sync happened each time.*
In this video, I deal with another one of the myths that Atkins Diet increases one’s cholesterol level due to its saturated fats. This misconception has been proven false over and over in many different studies. At very least, here is my anecdotal evidence.
My Cholesterol (Starting to Now)
Total Cholesterol – 198 to 153
LDL Cholesterol – 148 to 95
HDL Cholesterol – 35 to 58
Triglycerides – 135 to 43
What’s Good and Bad?
http://cholesterol.emedtv.com/hdl/hdl-ldl-ratio.html
“It is the ratio between the level of HDL-”good” cholesterol and total cholesterol that we need to be concerned about. Therefore, in adults, the HDL-”good” cholesterol/total cholesterol ratio should be higher than 0.24 (just divide your HDL level by your cholesterol).
Generally speaking, the higher the ratio, the better (the lower your risk of a heart attack).”
Mine – .61
This popular medical belief ignores however that all LDL molecules are not necessarily created equal.
“It appears common for people with high triglycerides to have low HDL’s, and these same people also tend to have high levels of clotting factors in their blood stream, which is unhealthy in protecting against heart disease.
Therefore, in adults, the triglyceride/HDL-”good” cholesterol ratio should be below 2 (just divide your triglycerides level by your HDL). Or more precisely, the triglyceride/HDL ratio:
2 or less is considered ideal
4 – high
6 – much too high”
Mine – .74
It is now believed that the triglycerides/HDL ratio is one of the most potent predictors of heart disease.
A Harvard-lead study author reported:
“High triglycerides alone increased the risk of heart attack nearly three-fold. And people with the highest ratio of triglycerides to HDL — the “good” cholesterol — had 16 times the risk of heart attack as those with the lowest ratio of triglycerides to HDL in the study of 340 heart attack patients and 340 of their healthy, same age counterparts.
The ratio of triglycerides to HDL was the strongest predictor of a heart attack, even more accurate than the LDL/HDL ratio. (Circulation 1997;96:2520-2525).”
Other Studies, which prove to healthy nature of Atkins or Low Carb in respect to heart health:
* Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet
http://www.ncbi.nlm.nih.gov/pubmed/12106620
“The low-carbohydrate group consumed the smallest amount of carbohydrates and the largest amounts of fat, protein. … The mean weight loss was 2.9 kg for the low-fat group, and 4.7 kg for the low-carbohydrate group. … The relative reduction in the ratio of total cholesterol to high-density lipoprotein cholesterol was 20% in the low-carbohydrate group and 12% in the low-fat group”
* Effect of 6-month adherence to a very low carbohydrate diet program.
Am J Med. 2002 Jul;113(1):30-6.
“Serum total cholesterol level decreased 11 +/- 26 mg/dL, low-density lipoprotein cholesterol level decreased 10 +/- 25 mg/dL, triglyceride level decreased 56 +/- 45 mg/dL, high-density lipoprotein (HDL) cholesterol level increased 10 +/- 8 mg/dL, and the cholesterol/HDL cholesterol ratio decreased 0.9 +/- 0.6 units.”
* Comparison of high-fat and high-protein diets with a high-carbohydrate diet in insulin-resistant obese women.
Diabetologia, 2005 (Vol. 48) (No. 1) 8-16
These observations suggest that the popular diets reduced insulin resistance to a greater extent than the standard dietary advice did. When compared with the HC diet, the HF and HP diets were shown to produce significantly greater reductions in several parameters, including weight loss, waist circumference and triglycerides. LDL cholesterol decreased in individuals on the HC and HP diets.Of those on the HF diet, 25% showed a more than 10% increase in LDL cholesterol, whereas this occurred in only 13% of subjects on the HC diet and 3% of those on the HP diet.
Duration : 0:9:17
Atkins Weight Loss Program – Video Testimonial – Lauren – Week 1
Lauren describes her first week on the Atkins Diet program.
Duration : 0:2:40
Has anyone had any success with an anti-yeast diet program?
I have been reading that yeast overgrowth can cause a lot of physical ailments. I would like to try an anti-yeast diet program but there are many out there and I don’t know which one to try. If anyone could share their experiences, that would be great. Thanks so much!
3 things- I would do this – The Phase I Diet (link below) . Also, I would go to the store and buy 2 two products- take" Primal Defense" by Garden of Life (good bacteria -anti fungus and yeast) and "Wild Oil Of Oregano P-73" to kill the fungus, yeast and bacteria that is already existing. They can all be done together with great success. Will go through a peiod of discomfort as the body goes through detox (frequent bathroom visits for 1-2 days, or body may ache). Start small dose and work up if too uncomfortable. Symptoms will start to dissappear quickly. This is temporary. I have used them for a long time. My whole family does. Can’t remember the last time we went to the doctor. If you take it, don’t stop. It takes time to start working. Be patient.
Atkins Weight Loss Program – Video Testimonial – Michael- Week 3
Michael describes his third week on the Atkins Diet program.
Duration : 0:3:10
How can i stay motivated to stick to my exercise program and diet this year?
i dont know how many diets i have gone on and im motivated and dedicated for the 1st month or so but then plateau and go back to my old ways. what can i do so that i stay motivated and stick to an exercise program.
put a picture of someone who you want to look like (someone with a nice body and very pretty) (a celebrity) or put a picture of yourself when you were skinnier if you have one.. and just think of what you will look like when you lose weight, you will look hot or something like that
What is the best diet program to go on?
I need to lose a min of 50lbs. I have heard of many different diet programs but I dont know anyone who has been on a diet before. What is the best diet program out there? This will be my first diet and I want to make sure I pick a good program to start.
Thanks! 
Low Carb Dieting Tip
Your rate of metabolism dictates how many calories you burn. Heredity, gender, age, body size. diet and nutrition, activity level, and your overall health factor in on determining how high or low your metabolism is. It is normal for metabolism levels to lower as a person ages. Because of this it is important to begin stepping up your exercise routines in your thirties and forties.
Ways to Boost Your Metabolism
Eat Regularly – Eating 5-6 small meals throughout the day will give you energy throughout the day–helping you to burn calories. Whereas, calories eaten during larger meals tend to get stored as fat.
Maintain a Balanced Diet – Not only how often you eat is important, but your food choices are equally as important. Nurture you body with the appropriate balance of protein and carbs.
Eating whole foods rather than processed food gives your digestive system a workout that burns calories. For example: choose an apple over apple juice.
Workout with Weights – Building muscle mass will replace stored fat. As you build muscle tissue your metabolism increases.
Don’t Forget Cardio – You need to get that heart rate up and breathe a little heavier. Twenty to thirty minutes of cardiovascular activity 5 days a week is recommended. Brisk walking or swimming are good. Or utilize exercise equipment (exercise bike, treadmill, or elliptical trainer)
Fruits and vegetables are clearly an important part of a good diet. Almost everyone can benefit from eating more of them, but variety is as important as quantity. No single fruit or vegetable provides all of the nutrients you need to be healthy. The key lies in the variety of different fruits and vegetables that you eat.
Some basic fruit and vegetable tips:
•Try to eat more fruits and vegetables. If you need 2,000 calories a day to maintain your weight and health, aim for at least nine servings (4½ cups) a day.
•Choose a variety of different fruits and vegetables. It’s easy to get into a rut when it comes to the food you eat. Break out and try a wider variety – include dark-green, leafy vegetables; yellow, orange, and red fruits and vegetables; cooked tomatoes; and citrus fruits.
The Beauty Diet
The secret to glowing skin, brighter eyes, whiter teeth, shinier hair, and stronger nails
According to nationally known nutritionist Lisa Drayer, its not what you put on your body, but what you put in your body that makes you beautiful. Drayer’s groundbreaking guide reveals the Top 10 Beauty Foods–natures best kept secrets for glowing skin, fuller hair, healthier nails, brighter eyes, and whiter teeth. Her easy-to-follow program—including a mouthwatering four-week meal plan with more than 100 recipes—unlocks the amazing power of these Beauty Foods and makes every part of your body look and feel absolutely fantastic.
Duration : 0:3:32
What diet program has been the best for you?
I’m trying to find a diet program, as the structure of diet programs really works out well for me.
What has been the best diet program for you? (ie. South Beach, WW, Jenny Craig)
If it helps Im 5′9 and about 195 pounds, male, and really need to lose some weight.
Thanks!!!
The best one depends on what you need in a program. For instance, WW offers a plan and support meetings, but you have a lot of flexibility in what you can eat. Nutrisystem has pre-made meals so if you just eat what they send you, you should succeed – no planning on your part but no flexibility either. South Beach is very strict the first couple of weeks – great if that works for you but a lot of people give up. Research the plans and try to pick one that you think would work for you.
You could try on your own. Cut out all fast food, donuts, chips, etc. and eat more veggies and fruits. Then be more active – start walking, work your way up to jogging or going to the gym. Exercise for 30 minutes at least 5 days a week. And don’t just sit in your room or on the computer – get out and do some active stuff.
Diet Nutrition Fitness Program – Diet Fitness Program
http://www.FatLossLifeStyle.com To get your free reports and videos on how to eat to gain muscle and lose fat and get the most out of your exercise program go to http://www.FatlossLifeStyle.com
Duration : 0:3:45