How to get fit?

[sweet_n_simple]

Just wondering how a beginner should start? What kg weights should I use, for how long, how often? How do I get into running? I am not overweight or anything, I just want to get fit and improve my strenght etc.

 

[Dulcisima]

Just wondering how a beginner should start? What kg weights should I use, for how long, how often? How do I get into running? I am not overweight or anything, I just want to get fit and improve my strenght etc.

I think there are very similiar threads around here, with excellent advice on food, exercise etc.
But for starters, you need to see what youre eatting...some food make you feel slugglish, lazy and tired. You also have to see you're water intake, I know that its been repeated various times, but water actually speeds your metabolism rate and you get rid of that slugglish lazy feeling. I would recommend to buy a 2litre bottle and keep it with you the whole day, dont force yourself to drink the whole bottle at one go, just when your thirsty, take it out and drink some water, make it a habit. I used to be very bad at not drinking water, then my mom suggested that i take a 2litre bottle of water with me to work, to the gym, etc...so everytime i see the bottle i drink from it, its kinda of a reminder.
Now when it comes to food, if your a soda drinker...try to cut back or just give it up... i dont drink soda at all ...soda is high on sugar , which also contributes to the sluggish feeling..

the first thing you should drink when you wake up in the morning is a glass of warm water,mixed with a spoon of honey and some freshly squeezed lemon..

try making youre breakfast healthy, I am a fan of muesili with fruits...i know its hard at the start to integrate it all , but do small things one at a time...try with the 2 litre water...and drink alot of infusions, i like mint tea...or green tea...

exercise...dont push your self on the first day...try small doses
for the first week try out 20 minutes, then slowly add 10 minutes, until you build your fintess level and you make it a habit...if you go hard on yourself the first day you will be discouraged...

good luck

 

[[vogue]]

3 main aspects of a fit body: a person's food intake, cardiovascular activity and strength training.

Food intake: I will take all those diet fads and throw them out the window. If you want to supercharge your metabolism and melt fat, 6 meals a day is a good start. Make sure at every meal, you get a low - moderate amount of carbs (except the last meal), moderate - high amount of protein high amounts of fibre and water water water! Don't worry if you don't want to eat too much meat - nuts and dairy have got loads of good quality protein too. For carbohydrates, steer clear of refined products like white bread or pasta; instead, go for wholewheat and wholemeal - they bump up the fibre like crazy and satisfies your carb-cravings! Oh, and good fat is very important too - omega 3/6/9 is essential to a person's body. You can try drizzling flax seed oil with your extra virgin olive oil into your salads if you like.

Cardiovascular activity: A simple 30 minute, 2 - 3 times a week regime would do well.

Strength Training: Increased lean muscle mass will cause your body to burn more calories at its resting state - meaning that after your workout, the "after-burn" whereby your body continues to burn calories at rest can last up to 48 hours.

Hope this helps!

 

[angela xx]

the first thing you should drink when you wake up in the morning is a glass of warm water,mixed with a spoon of honey and some freshly squeezed lemon..:

Just curious, what is the benefit of this?

 

[Dulcisima]

Just curious, what is the benefit of this?

It detoxes your system, speeds your metabolism and does wonder to your skin J
its actually a cleansing sorta drink you find it in all spas and health centres...even models and actresses are hooked on it

 

[[vogue]]

^Might not be suitable for people with weak stomachs or those whose stomach acids are on overdrive. You can take it after some food though!

 

[Dulcisima]

^Might not be suitable for people with weak stomachs or those whose stomach acids are on overdrive. You can take it after some food though!

u makeit sound like a glass of lemon with two drops of water and honey
its a glass of warm water in the morning with few drops of lemon ( note few) and a large spoon of honey..nothing about it would upset a stomach, as a matter of fact it soothes stomach pains
and no its not recommended to take it after food, you take it first thing in the morning, it boosts your metabolism and kick starts your digestive system.
Thats the healthy way..

 

[Lamia]

^Actualy he is right.And I can tell you becouse I expirienced it.For those who's stomach acids are on overdrive,early in mourning eaven few drops of lemon and honey are not good,especially lemon becouse of his acids.
So,after that I just drank hot water without lemon and it was good.

 

[Dulcisima]

^Actualy he is right.And I can tell you becouse I expirienced it.For those who's stomach acids are on overdrive,early in mourning eaven few drops of lemon and honey are not good,especially lemon becouse of his acids.
So,after that I just drank hot water without lemon and it was good.

I have a mild ulcer and this was recommended to me by my doctor and he asked me to be heavy on the honey...some food appear to be acidic but once digested they arent....

and having ulcer, i stay away from caffenie and soda drinks and i can tellyou that the honey with few drops of lemon did mircales for me

 

[Lamia]

I'm glad it helped you,but I'm just telling my expirience

 

[Dulcisima]

Sure and i am sharing my medical experince too
I'm just saying got recommended by a doctor

 

[Lamia]

I appriciate it

 

[angela xx]

It detoxes your system, speeds your metabolism and does wonder to your skin J
its actually a cleansing sorta drink you find it in all spas and health centres...even models and actresses are hooked on it

Oh, i see. Thank you I'm going to start adding a little honey and lemon into my morning cup of green tea.

 

[US27]

i stay away from caffenie and soda drinks and i can tellyou that the honey with few drops of lemon did mircales for me

Caffeine and citric acids burn my stomach too. But I like drinking Coke and Pepsi and Dr. Pepper and Mountain Dew. For me, the key to surviving these heavy acid goodies is fire control = milk or ice cream. I would much rather have a few scoops of vanilla ice cream than swallow shots of Pepto Bismol.

Then again you can get the best of both worlds = chocolate milk. Is that stuff lovely or what? But don't get the pre-mixed stuff 'cause they make it with low-fat milk--yuck. Get a carton of half & half and mix in the chocolate syrup--or vanilla--or caramel--yummy...

 

[US27]

I forgot the Breakfast of Champions:

Peanut butter & raisin sandwich washed down with some chocolate milk and a Dr. Pepper.

Now THAT is some high octane fuel!

 

[meganleigh]

what I find works best, for me atleast is: eating a good breakfast, not only does it jump start your metabolism, but its good...I have the same thing every morning, a bowl of wheaties in soy milk and a banana; staying active...that doesn't necessarily mean working out daily for extended periods of time, but devoting some time every week to get yourself moving. also, along with that, put some variety in, because if you stick to the same thing day in and day out for a long time then your body gets used to it and it doesn't affect you in the same ways it did in the beginning. oh and reward yourself every now and then, it's not horrible to have a bowl of icecream or some cookies...because if you put it off too long the craving may give in and you may over indulge...I do every now and then

now I'm not an expert or anything, but I consider myself a semi-fit person and this is what I have done in order to become this way...hopefully it helps

 

[sweet_n_simple]

I forgot the Breakfast of Champions:

Peanut butter & raisin sandwich washed down with some chocolate milk and a Dr. Pepper.

Now THAT is some high octane fuel!

Is this supposed to help me get fit? LOL

 

[US27]

Is this supposed to help me get fit? LOL

Sounds crazy but it just might be true. I have heard that the polyunsaturated fat in peanut butter is actually good for you.

Mind you, everything I eat is done so as part of a lifestyle that includes heavy exercise at least five hours a week and often as much as fifteen hours a week.

I'm a nutcase glutton for punishment with a runaway metabolism...Not recommended for everyone...

 

[Chrisdesigner]

Just wondering how a beginner should start? What kg weights should I use, for how long, how often? How do I get into running? I am not overweight or anything, I just want to get fit and improve my strenght etc.

Know what you are getting into, before you begin.
A trip to the doctors, to ensure you are in a posistion to start.
And experiment, find something you love doing.
Look at classes in area.
http://www.runnersworld.co.uk/news/article.asp?UAN=24

http://www.fitnessbegin.com/




Strength training is not something to be taken lightly. I would consider concentrating on technique first, rather than going for a training weight.

http://www.crankyfitness.com/2009/01/strength-training-for-beginners.html

 

[[vogue]]

^US27:You're right about that peanut butter - but only buy the natural ones!!

And I totally agree with Chrisdesigner - technique and form before weights!!