While we are waiting for our fitness section to be made, I thought this would be a good place to get things started on the right foot. A big topic many people bring up when it comes to "working out," or "getting in shape" is putting on a little more mass. Other topics include cutting body fat, increasing lean muscle tissue, building a strong cardio base, etc. This will be the first of a few threads that I will write and in this, basic health will be covered. Other threads will be more focused on weight lifting, eating habits, the best workout foods, etc.
Enjoy the first part of a series of threads dedicated to the health and fitness of our members!
Thank you,
Go Pre and the Socom3.com Staff
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I first will start with those who have a higher metabolism than most people. Many people in this category strive to put on some weight in their quest to gain what, in their minds, is the perfect body. The person with a high metabolism may think that just eating whatever they can find is a good idea. This I can assure you will have an adverse effect on their goal to put on the kind of “weight” that they want. Eating like this will cause you to gain fat instead of the muscle you want. In order to fight this, you must do the following:
1. Eat five to six times a day instead of three meals. The five to six meals will help you recover from workouts better than just eating three meals will because your metabolism will remain elevated throughout the day. This will cut down on fat accumulation and increase lean muscle tissue production.
2. Get more protein in your diet. Protein is food for the muscles. You can find high levels of protein in products such as milk, nuts, peanut butter, lean red meats, chicken, etc. Protein is key to rebuilding muscles after hard workouts. After a hard workout, the body is primed, for a window of one hour, to take in nutrients, especially those that aid in recovery. I suggest finding a powdered “Whey Protein” that easily dissolves in milk. Whey protein is the best kind of protein available on the market and is a great way to get your daily requirement (usually 1g of protein per lb of your body) of protein.
3. Breakfast is key. Breakfast is the most important meal of the day! How many times have you heard that? It is true after all. Think about it. You have not eaten in over six or seven hours (depending on how long you have slept) and your body has no other way of refueling. Eating foods like oatmeal, whole grain cereals and fruits are great ways to get quality and quantity (quantity meaning foods full of vital nutrients).
4. Stay hydrated. Drinking water allows your body to focus on recovery and proper functioning. If you are dehydrated, your body will work double to take in nutrients and perform at an intense level. If your body is working harder than it should, organ function declines (not seriously, but still) and sodium levels rise.
5. Reduce alcohol consumption. Alcohol kills muscle growth. It is a fact of life. Beers and other beverages contain a lot of empty calories with no nutritional value. Not much else to say here except try and reduce your intake and you will se results.
6. The most important thing of all is to get enough sleep. The body cannot heal itself after a workout if you do not sleep. During sleep, the body shuts down and focuses on repairing your muscles. If your body does not have ample time to do so, your muscles in turn do not get bigger and stronger.
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For those of you who have a somewhat slower metabolism, you must focus on three things: eating properly, performing cardiovascular exercises for extended periods of time, and sleep. If you only do one or two out of the three, consider the time spent on those activities wasted. Cardio work not combined with eating properly is a waste of time. Proper eating without cardio work is a waste of time. Cardio work without proper rest is a waste of time.
Cardiovascular activities such as riding a bike (stationary or standard), running (on a treadmill or outside on the roads), swimming, etc. are great ways to boost your heart rate, burn calories, boost your metabolism and more. When combining this type of exercise with eating things such as whole grain products, high protein items and low fat foods, your body will over a period of time, lose excess pounds and maintain a healthy body weight.
Many people look to “fad diets” to solve their problems. While these may work, they more often than not will not. The key to weight loss is dedication. If you do not stick with the program, you might as well have not started. The best way to lose weight, and tone up your body, is by jumping rope. Yes, that’s right, jumping rope. This activity will burn 1,000 calories for every hour of jumping rope. A list of calories burned per hour is listed here:
http://www.nutristrategy.com/activitylist4.htm
With each activity, patience is require when starting up. As a runner for my high school for four years, I can tell you that beginners will have a hard time when starting any type of cardiovascular activity. Don’t be discouraged! Start slow and build up to whatever is comfortable for you. Start running for only 5 minutes at a time. Eventually, your body will become conditioned and you will be able to perform the activity longer.
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