I have recently woken up to the fact that I want to keep my body well-nourished and physically fit. Too long have I binged on drugs and other bad habits. Help me with my goal, I am looking for: -dietary tips that will boost my health the EXTRA mile. -gym tips that will give my work out that extra boost. -personal stories of success to motivate my mind -videos explaining important or over looked health facts I want questions answered such as: -how many leafy greens should you be eating a day -how many glasses of water should I get -should I start my day with a glass of juice, and what kind -does drinking tea actually improve health? -should I eat a potato a day? Things like this. Thanks for all the help guys!
I wish I could give you a success story but over indulgence of marijuana and laziness turned what would have been a great story into a sad state of affairs.. I'm hoping to change that by getting back into habits that I had built that allowed me to shred almost 70lbs like it was nothing.. I'd wake up and eat within an hour of waking up.. I've read that eating within the first hour of waking up helps boost metabolism.. Then I spaced out meals/snacks 3hrs apart from each other.. and didn't eat at least 2 hours before I went to bed Greens.. I tried to eat them every day.. with every meal.. in some form.. I substituted spinach for any leafy needs.. you can eat tons of it.. and there's so much good in it for you.. Fruit.. Ate it with every single meal I had.. and fruit smoothies are delicious and filling.. add some greek yogurt and milk and you got a protein packed smoothie Fiber.. I was aiming for 30+ grams of fiber a day... read that men should get around 32g of fiber daily.. this decreases as you start getting older I ate a gram of protein for ever # I weighed.. But I was looking to gain muscle mass as I reduced fat... lean protein too such as tuna.. and fish I caught.. and chicken breast.. I love chicken and tuna... so it never got old Carbs.. I cut them the best I could.. and got high fiber pastas and breads when need be.. as I'm still a slave to the noodle.. and Rice makes an amazing filler on those days you're really hungry.. and Quinoa is one of the best bang for your buck grains on the market.. I cut potatoes from my diet almost completely as they were just too packed with carbs for what I was aiming for Water.. at least 8 - 8oz glasses of water a day.. that is 1 Gallon.. buy a gallon of milk and then wash out the jug.. drink the entire contents daily.. drink more accordingly.. Fat.. I ate as little as possible.. Fat free.. low fat.. (yes I know the increase in salts and other bad things from "fat-free".. but it definitely worked)... egg whites and no yolks.. lean proteins such as fish.. ate a lot of tuna.. skim milk..
The single best thing you can do for your health: stop consuming grains, sugar, and artificial anythings. Eat whole foods. Lots of fruits and veggies, but don't neglect meat either. Have fish several times a week (or at least fish oil supplements daily) and don't be afraid of healthy fats! Adopt a paleo way of life. Your mental health will get better; you'll drop fat; digestive issues will disappear; and you'll just all around feel like a million bucks.
You might wanna check this guy out. Pay attention how he talks about the green leafy herbs. I find his vids ver motivating to start something new. Yoga would do good to you as well, including meditation. [ame=http://www.youtube.com/watch?v=B339O5RMgiA]HOW TO SMELL GOOD NATURALLY! A leafy green juice recipe is all it takes... - YouTube[/ame]
Dude, this guy looks like a boss. I am going to watch this video later. But the title makes me lollll. Yoga and meditiation intrigue me, but my 19 year old life is so chaotic I would barely have time to fit it in. I have heard it does absolute wonders for the body and mind!
PROGRESS LOG: 11/3/2012 -Still going to the gym Today I: *ran for 25 minutes *worked on chest -Bought groceries broccoli, oat meal, apples, wheat bread, lean lunch meat, peas and corn, gallon milk I am going to fill with water afterwards, blue berries Off to a good start! : )
PROGRESS LOG: 11/6/2012 -Still going to the gym but took a break this weekend. -I drank a large amount of alcohol with my room mates on Saturday and took a gym break on Sunday cause of a huge hang over. I am not happy with myself for drinking a huge amount but I am in college and I deal with the daily pressures. I also go to Penn State which is a huge drinking school where any social situation worth it's salt includes binge drinking. I am also currently out of cannabis, so I have nothing to smoke. -Maintaining my diet. Eating many leafy greens and getting fiber. -I am increasing the amount I can exercise each time I hit the gym. Progress! -I feel better, and more healthy recently. -I am still not getting good sleep/over-sleeping.
Workouts - A whole body weight lifting routine combined with lots of walking is best IMO. Running is good for short distance, but jogging is a waste of time in my experience. I wish I could get all of those hours I jogged back. Compound barbell movements have an amazingly positive impact on health and how you look. A program built around squats, dead lift, bench, rows and overhead press will make you leaner and stronger and better looking. Google "strong lifts" or "starting strength". Food - Stick to meat, good fats and fruits/veggies. That is really what you need. Grains and sugar are unnecessary to be healthy. Eat as much as you want. A diet like this has a much greater satiating effect than one focused on grains (even whole grains). It is hard to gain weight unless you make yourself eat more purposefully. If you want a good book on this, I recommend googling "it starts with food". I've followed this advice and I'm in the beat shape of my life.
PROGRESS LOG: 11/7/2012 Had my strongest gym day yet. I got my aerobic activity up to 30 minutes of intense running on a full-body workout machine. Lifted some heavy weights. Feeling real good about myself. Maintaining my diet well too.
Buy eggs, chicken, and frozen tilapia. Chicken and tilapia are easy to make and taste fucking awesome, but tilapia is exceptionally easy to make. Marinate your tilapia while it thaws, throw it in the oven for 20 minutes and huzzah! an easy ~20g of protein. Same with chicken, but it takes just a bit longer to prep the chicken having to cut off the fat. I noticed that you didn't buy eggs, either. Eggs are dirt cheap and contain protein and healthy fat. Peanut butter as well, a bunch of healthy fat and protein. Almonds? Healthy fat and protein. These all make for great snacks and are really easy to whip up. I don't know what your dietary goals are, and I know some people have been knocking grains in here, but quesadillas are SUPER easy to make. Buy some tortillas (I prefer whole wheat) and some cheese. Throw some chicken in there if you have it cooked, if not then it still makes for a good snack. You should post your dietary goals.
PROGRESS LOG: 11/10/2012 I am sick. I was staying up all night and doing lots of homework, and I got sick. I needed my rest and didn't have it. I am taking it easy for a while. My diet is more or less fine. I need to get better so I can go back to the gym.