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post #1 of 16 (permalink) Old 09-14-2006, 02:19 PM Thread Starter
 
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8 simple steps to a leaner physique

1. Start small. If you change your lifestyle overnight chances are you'll fail miserably. Start by adding 1 meal of good unrefined "health" foods. Or start by walking 10 minutes per day. A good rule of thumb is the more sedentary you generally are the slower yo should start.

2. The term "diet" does not mean crash course diet. There is no permanent diet. The only effective means of long term weight loss are small but significant changes in lifestyle.

3. Water. Even slight dehydration will impair your bodies perfomance. If you're thirsty you're dehydrated. one gallon of water per day is far from impossible. Crystal light, sugar free cool-aid, etc aren't as good as plain old natural water but they do make the task much more bearable without the added calories.

4. Lift some weights. Weight training has been proven time and time agian to burn more fat and keep your metabolism boosted longer than cardio alone. This means if you only have 20 minutes a day o week days to dedicate to excercise choose weights. However an ideal fitness program will employ both forms of exercise. If you have time 20-40 minutes of low-medium intensity cardio in the morning followed by 30-60 minutes of weight training in the afternoon is a sure fire way to tighten up. *It is normal to gain +/- 5lbs the first week of lifting weights this is from increased glycogen and water storage in the liver and muscle tissue. This small weight gain should not deter you from beginning a weight training program because in as little as 1 week you should start seeing more muscle tone.

5. Make it fun. You dont have to walk into the gym with a stop watch, workout log, heart monitor, weight belt, wrist straps and spandex to get a good workout. Quite the contrary I would even say the majority of people will get a better workout playing a game, walking the dogs, riding a bike, swimming, anything active that is a fun. You'll do it longer and you wont regret it next time. If its a nice day go do something fun with your family or friends because the gym will always be there rain or shine.

6. Dont give up. You will cheat on your diet sometimes you just crumble and binge and sometimes you're in a tough situation at a business lunch or social outing. If there sn't a way out of it just forget it. have a good lunch order what you want then leave it behind you dont stress just start back on your diet asap.

7. It gets infinately easier to stick with these lifestyle changes when you're friends and family are involved. Tell them your plans and tell them how difficult it is for you and you'd really like their support and if they could keep the temptations to a minimum it would really help. Ask yoru family to join you in making a few changes. Cut out soda, this means not having it in the house. If it helps switch to diet for a while.

8. Their is no secret supplement or super special excersize. Consistency is the only difference between you and those models on the cover of the fitness magazine.

Please feel free to add to this post. However if I think it is bad advice or not applicable I'll delete it. Please dont take this as a jab or an insult and you are more than welcome to PM me to discuss it.
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post #2 of 16 (permalink) Old 09-14-2006, 02:31 PM
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Regarding choosing weights over cardio, I'm in that situation now. I have access to a gym at the police station now, but on the days I'm working I can only take an hour break (total, including changing clothes, showering, walking between buildings, etc) Plus, I won't have anyone to spot me, therefore I thought I would just stick to cardio for now. With the limited time in mind, what kind of weight excercises would you reccomend? Anything I could do without a spotter?


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post #3 of 16 (permalink) Old 09-14-2006, 02:43 PM Thread Starter
 
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If you NEED a spotter when you're lifting youre probably going too heavy. You can do anything without a spotter but there are some choices that are better than others in terms of safety. A spotters main duties should be motivating you in getting to the gym and then working hard while you're there. THen if you go heavy they can make sure you dont hurt yourself but this shouldn't be first priority in choosing a spotter.

Presses: Choose dumbells as they are easily dropped when you're fatigued and wont strangle you. Machines also are a fine substitute. If you want to use a barbell dont use clips so if you do get the bar stuck on your chest (or worse your neck) you can tip it to one side to dumbe the weight which will in turn drop the other side freeing you.

Squats: Dont make in world records just get a normal freebar inside some sort of rack just incase you do fatigue and drop the weight the rackwill catch the weight before it lands on you.

The only other excercises I cna think of that hae the possiblity of being dangerous or things skull crushers, or neck presses (bench pressing where bar comes down to your neck instead of chest).
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post #4 of 16 (permalink) Old 09-14-2006, 03:19 PM
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Good Advise Stone!


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post #5 of 16 (permalink) Old 09-14-2006, 10:00 PM
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I was wondering how many threads had to be started on this supbject before you wrote up some Sticky's..


good job



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post #6 of 16 (permalink) Old 09-14-2006, 10:38 PM Thread Starter
 
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I was wondering how many threads had to be started on this supbject before you wrote up some Sticky's..


good job
I wrote it right after I read your post "when is someone goign to make a sticky" so you get half the credit.
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post #7 of 16 (permalink) Old 09-15-2006, 07:45 PM
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Thanks Stone...


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post #8 of 16 (permalink) Old 03-24-2009, 02:51 PM
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good stuff
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post #9 of 16 (permalink) Old 03-24-2009, 07:21 PM
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excellent advice!!!


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post #10 of 16 (permalink) Old 03-25-2009, 07:11 AM
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Hey Stone, my wife did this and since 12 month ago she has lost 98 lbs!!! foreal!! WOW I'm truly amazed at her transformation!


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post #11 of 16 (permalink) Old 03-25-2009, 01:46 PM
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Stone who?

Quote:
If people don't regulate themselves, others will do it for them.
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post #12 of 16 (permalink) Old 03-25-2009, 05:06 PM
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Quote:
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Hey Stone, my wife did this and since 12 month ago she has lost 98 lbs!!! foreal!! WOW I'm truly amazed at her transformation!
That's really great work... props to her!

My mods are ghey...
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post #13 of 16 (permalink) Old 08-22-2009, 05:04 PM
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Talking !!!!!!!!!!!!!!!!!!!!!!!!!!

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Hey Stone, my wife did this and since 12 month ago she has lost 98 lbs!!! foreal!! WOW I'm truly amazed at her transformation!
TELL HER CONGRATS !!!!!!!!!!! THATS A HUGE AMOUNT!!!!!!!!!!!!!!! BET SHE FEELS GOOD HUH????

SOME BIG GUYS LIKE ME LOOK AT THOSE PPL LIKE A



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post #14 of 16 (permalink) Old 08-22-2009, 06:10 PM
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lol again.
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post #15 of 16 (permalink) Old 08-27-2009, 07:26 PM
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Yep yep

I STARTED WALKING 1 MILE A LIGHT ABOUT A YEAR AGO.... THEN I STARTED WAKING 1.7,2.5 AND THEN 3.2 MILES A NITE......


NOW....BEING I WANT TO GET INTO THE PD OR CHP I STARTED WALKIG 3.2 MILES AT 8 PM AND AGAIN AT 3:50 AM B4 I GO TO SCHOOL......


HOPEFULLY ILL LOOSE SOME LBS

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post #16 of 16 (permalink) Old 08-27-2009, 10:43 PM
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good job!!


work on getting that heart rate up and watch the lbs melt off

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I STARTED WALKING 1 MILE A LIGHT ABOUT A YEAR AGO.... THEN I STARTED WAKING 1.7,2.5 AND THEN 3.2 MILES A NITE......


NOW....BEING I WANT TO GET INTO THE PD OR CHP I STARTED WALKIG 3.2 MILES AT 8 PM AND AGAIN AT 3:50 AM B4 I GO TO SCHOOL......


HOPEFULLY ILL LOOSE SOME LBS


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