Lurker Posted March 11, 2010 Author Posted March 11, 2010 a quick qn, I do sports in week day nights( cant do mornings, or weekends because fo club openings and finding partners etc), I finish by 10 ish come home by 10 30ish have a light dinner, but i cant freaking sleep till 1-2, this really screws me up because of the next day work etc. Have any suggestions? Tough question Triam. Heavy intense workout will kick your entire body alive and hence you are less likely to sleep afterwards. Look at it this way, from morning till late evening you are operating in 1st gear then suddenly you are in top gear. You want to be in top gear else your practise wont be fruitful. And once you finish off the routine you want to go back to 1st gear. Mentally you can physically you cannot. You can try some off the counter sleep inducing supplement. Melatonin is an excellent one, you should be able to find it in any health store, or natural food store. Also light warm milk somehow always got me sleepy, still does. On the other hand late shower and I am up all night. So try and see what works for ya.
triam Posted March 11, 2010 Posted March 11, 2010 Tough question Triam. Heavy intense workout will kick your entire body alive and hence you are less likely to sleep afterwards. Look at it this way, from morning till late evening you are operating in 1st gear then suddenly you are in top gear. You want to be in top gear else your practise wont be fruitful. And once you finish off the routine you want to go back to 1st gear. Mentally you can physically you cannot. You can try some off the counter sleep inducing supplement. Melatonin is an excellent one, you should be able to find it in any health store, or natural food store. Also light warm milk somehow always got me sleepy, still does. On the other hand late shower and I am up all night. So try and see what works for ya. Yep, thats what I read in multiple online sites, apparently this effect is not the same for everyone (hate those effers who can sleep peacefully). So no side effects for having melatonin or any other sleep inducing supplement? Iam going to try what Sachinism and CG recommended first, before going down the supplement route. thanks for your input though.
virufan Posted March 12, 2010 Posted March 12, 2010 Nice thread Lurker. Just what the doctor ordered :) Here is my profile: Age: 34 Height: 5' 7.5" Weight: 64 kgs People say I am normal and I don't have to gain any more weight. But I feel thin when compared to the world. I do not go to gym but do exercises at home. I start with dips then go on to dumbells for biceps and triceps. Then I do exercise for lats and then do baitaks for legs and crunches for stomach. I went to Yoga classes but do not find time to do it. Should yoga come before weights training or the other way round? Can someone reply to this?? What should be my diet like? Right now, I take 3 dosas or 3 Rotis or 5 idlies for Breakfast and a glass of milk. For lunch I have Rice and vegetables, Evening time I have fruits usually bananas or orange or grapes. For dinner, I have rice with sambar/rasam and vegetables and curd rice. Should the dinner be light like salad or this is fine? I have very little tummy and again people say this much is ok. But I want to make it flat and build my ab muscles. Give me some tips guyz.. Can someone reply to this pls??
Lurker Posted March 12, 2010 Author Posted March 12, 2010 Can someone reply to this pls?? Well the key question is do you want to lose weight first or gain in the right areas? The two are very difficult to do at the same time and requires good supervision, great eating habit and regular workout and rest. In a nutshell it would require you to be extremely disciplined. If you want to gain first, let me know and we could start there as it seems you do want to bulk up a bit.
mhr123 Posted March 13, 2010 Posted March 13, 2010 hey lurker, a quick qn, I do sports in week day nights( cant do mornings, or weekends because fo club openings and finding partners etc), I finish by 10 ish come home by 10 30ish have a light dinner, but i cant freaking sleep till 1-2, this really screws me up because of the next day work etc. Have any suggestions? Mate.. i had the same issue the day i used to train hard .. normally the day i used to train my legs (Squats , Dead lifts, lunges etc..) i had issues in sleeping .. only after 1:00 am i used to get proper sleep. I studied abt it on various sites to get proper answer... i best i could get (and it worked for me) to train 2-3 hrs prior to sleep with a light dinner (normally a banana with protein shake). What i used to do was , to go to gym at 8:00 pm come back till 9:45 -10:00 pm ... then prepare protein shake , watch TV and go to bed at 11:00 pm. I had probs in sleeping ... study showed that when we do hard training (sometimes overtraining) can stress the whole body. After i read abt it .. i started to go to gym at 6:30 - 7:00 back till 8:30 pm .. taking light dinner with protein shake .. off to bed till 10:30 am . So i give my body atleast 2 hrs from work out till bed time to prepare itself so sleep. Few more other tips. 1) Create an ideal sleep environment. Get curtains that totally shut out light. Close the windows for silence. Adjust the temperature so that it's cool and comfortable. 2) Strive for regularity in your wake-up and to-bed schedule. The more regular your rhythm, the easier it will be to drop off to sleep. Once or twice a week of late nights parties, movies shouldn't be a issue. 3) As mentioned by above posters :Avoid caffeinated beverages in the evening. Cheers...
virufan Posted March 15, 2010 Posted March 15, 2010 Well the key question is do you want to lose weight first or gain in the right areas? The two are very difficult to do at the same time and requires good supervision, great eating habit and regular workout and rest. In a nutshell it would require you to be extremely disciplined. If you want to gain first, let me know and we could start there as it seems you do want to bulk up a bit. Thanks Lurker for the reply. I would want to gain first. Also pls comment on my height-weight. Is it the right weight for my height or need to increase my weight? As for reduction, I have very little tummy which I would like to eliminate and build muscles. There is not much fat in my body except in my stomach.
suraj Posted March 15, 2010 Posted March 15, 2010 If I can find a new job I can lose weight & stay in shape Lurker- can you help with that??
Lurker Posted March 15, 2010 Author Posted March 15, 2010 If I can find a new job I can lose weight & stay in shape. Lurker- can you help with that?? Sorry to hear that Suraj. These are tough times, and seems to be getting tougher by the day. Every company seems to be cutting costs and freezing new hirings. Plus with less people at work others are forced to be more "efficient". The biggest winners?? The oddball consulting companies! That said you can utilize this time you have to kickstart your body makeover. There are no excuses regarding time for sure, the health benefits would be immense(specially if you live in USA and your medical insurance has been shot dead already), you can take out your frustration in gym and generally feel a bit more optimistic. It is not easy but you have to look for positives my friend. Hopefully it will all work out soon.
Lurker Posted March 15, 2010 Author Posted March 15, 2010 Thanks Lurker for the reply. I would want to gain first. Also pls comment on my height-weight. Is it the right weight for my height or need to increase my weight? As for reduction' date=' I have very little tummy which I would like to eliminate and build muscles. There is not much fat in my body except in my stomach.[/quote'] Personally I dont buy into the whole Medical mumbo jumbo of if you are 5ft 10 you should be 180 pounds. I am well over what is my "prescribed" body weight but is it my fault I am on the muscular side?? The best judge has to be you. Stand in front of your mirror and look at yourself. So long as you are honest you should be good. Generally speaking if you have a difference of 10inches or more between waist and chest(as in 32 inches waist and 42 on chest) you are good. Of course these measurements are for guys. If you want to gain first you have to load on protein and good fats. I see you dont eat non-veg, are you a vegetarian by any chance?
Brainfade Posted March 15, 2010 Posted March 15, 2010 Personally I dont buy into the whole Medical mumbo jumbo of if you are 5ft 10 you should be 180 pounds. I am well over what is my "prescribed" body weight but is it my fault I am on the muscular side?? The best judge has to be you. Stand in front of your mirror and look at yourself. So long as you are honest you should be good. Either that or do a quick body-fat analysis. If done correctly, it is a very good indicator of one's fitness. To reiterate to virufan: "Weight" and even "body mass index" measurements are no good. And cut the rice :-)!
10sion Posted March 17, 2010 Posted March 17, 2010 20 years. Height around 5' 7". Weight around 65 kg. Starting gym the coming sunday onwards. Would like to grow a bit more tall [though that doesn't seem likely given my age and genes]. Want an over all good body but more concerned about biceps and chest. Any tips folks for a first timer in a gym?
virufan Posted March 17, 2010 Posted March 17, 2010 Personally I dont buy into the whole Medical mumbo jumbo of if you are 5ft 10 you should be 180 pounds. I am well over what is my "prescribed" body weight but is it my fault I am on the muscular side?? The best judge has to be you. Stand in front of your mirror and look at yourself. So long as you are honest you should be good. Generally speaking if you have a difference of 10inches or more between waist and chest(as in 32 inches waist and 42 on chest) you are good. Of course these measurements are for guys. If you want to gain first you have to load on protein and good fats. I see you dont eat non-veg, are you a vegetarian by any chance? Lurker- I am a pure vegetarian and don't even take eggs. But do you think my diet is ok to gain weight, ie is there enough proteins,fats and carbs in the diet I take. Also there was suggestion to cut down rice. Any particular reason?
rahulrulezz Posted March 17, 2010 Posted March 17, 2010 20 years. Height around 5' 7". Weight around 65 kg. Starting gym the coming sunday onwards. Would like to grow a bit more tall [though that doesn't seem likely given my age and genes]. Want an over all good body but more concerned about biceps and chest. Any tips folks for a first timer in a gym? You have made a great choice :two_thumbs_up:....I started two years earlier and I have been going 4/5 days per weeek and never been this healthy and strong... .as I said earlier.....1 MOST IMPORTANT thing...make sure your posture, position is right..do low weights but do it properly... leave your ego at home... some ppl try to do too much weight with their positioning totally wrong... dont know who they try to impress at gym.. Also invest some money like buying handgloves and protein shakes in the first week... This will give u that extra motivation to go to gym coz more than 50% quit gyming after first 3 weeks...also have a gym-buddy specially in first couple of months... this way, if 1 is down other one can motivate you... Follow a light schedule in first month and don't do too heavy weights... Unless someone is Amir Khan from Ghajini, it takes minimum of 3 months too see any effects..so dont feel down if you dont see any change in shape of bisceps or chest in first 2-3 months.. some people just give up after 2 months as they dont see any change in their body... There is no shortcut, u have to give minimum of 3 months to see any change... Gym staff is mosty very helpful and friendly so make to sure to take tips from them on the correct postures of different exercises in ur first week..don't be shy.... also don't forget to do streching at the end of ur workout... Hope that helps :)
rahulrulezz Posted March 17, 2010 Posted March 17, 2010 Lurker- I am a pure vegetarian and don't even take eggs. But do you think my diet is ok to gain weight' date=' ie is there enough proteins,fats and carbs in the diet I take. Also there was suggestion to cut down rice. Any particular reason?[/quote'] I am a veggie myself but if you eat and maintain a good diet, its not a problem... John Abraham, Shahid Kapoor are vegeterians as well.... so don't worry too much about it... about rice, its mainly carbs which can easily convert into fat if you dont burn it...to build good muslces u need to protein based food(Daal, Pasta, Rajma, Tofu, Skimmed milk or even Dahi)..
10sion Posted March 17, 2010 Posted March 17, 2010 You have made a great choice :two_thumbs_up:....I started two years earlier and I have been going 4/5 days per weeek and never been this healthy and strong... .as I said earlier.....1 MOST IMPORTANT thing...make sure your posture, position is right..do low weights but do it properly... leave your ego at home... some ppl try to do too much weight with their positioning totally wrong... dont know who they try to impress at gym.. Also invest some money like buying handgloves and protein shakes in the first week... This will give u that extra motivation to go to gym coz more than 50% quit gyming after first 3 weeks...also have a gym-buddy specially in first couple of months... this way, if 1 is down other one can motivate you... Follow a light schedule in first month and don't do too heavy weights... Unless someone is Amir Khan from Ghajini, it takes minimum of 3 months too see any effects..so dont feel down if you dont see any change in shape of bisceps or chest in first 2-3 months.. some people just give up after 2 months as they dont see any change in their body... There is no shortcut, u have to give minimum of 3 months to see any change... Gym staff is mosty very helpful and friendly so make to sure to take tips from them on the correct postures of different exercises in ur first week..don't be shy.... also don't forget to do streching at the end of ur workout... Hope that helps :) Hand gloves are fine. But protein shakes? Do beginners also take them? I was thinking if I continue gymming for one month then I will go on to add a protein shake. So getting the protein shake could act like a motivation factor :--D. But yes if it does help me to bulk up and get into shape then I might get the protein shake. Just wanted to know if you also took protein shakes in your first month in the gym.
rahulrulezz Posted March 17, 2010 Posted March 17, 2010 Hand gloves are fine. But protein shakes? Do beginners also take them? I was thinking if I continue gymming for one month then I will go on to add a protein shake. So getting the protein shake could act like a motivation factor :--D. But yes if it does help me to bulk up and get into shape then I might get the protein shake. Just wanted to know if you also took protein shakes in your first month in the gym. I don't blame you...even I was hesitant of taking protein shakes when I started working out... .. People who are new into gyming or don't know anything about protein shakes think that protein shakes have steroids and have harmful chemicals... this is totallly WRONG... Most of the protein shakes are made up of natural ingredients like milk, eggs etc.. so ya, you should totally take protein shakes... Its all about science..while working out, you break your muscles so protein is required to rebuild the muscles ...No protein means broken muscles wont grow... If you dont have protein in your diet, you should NOT do weights at all as you basically killing your muscles and might damage your body.. if you still are hesistant of taking Protein shakes, then atleast make sure to have protein in ur diet... eat Yogurt, Milk, Egg or meat(I m a veggie)... and now coming to protein shakes, there are mainly two Protein Shakes; Iso and Whey Iso Protein- U take right after the workout(within half an hour).. Iso protein burns up very quickly and hits muscle right away..I personally use Iso Whey Protein- Its like eating eggs or milk... You know how it takes longer time to digest milk and eggs so similarly whey protein takes longer to digest...almost a day.. Some people suggest that first protein shake a newbie in gyming should buy is Whey... after finiishing ur first jar, you can buy Iso next time. I personally used whey when I started working out but after that I always had Iso protein
virufan Posted March 18, 2010 Posted March 18, 2010 I have decided to do cardio and weight training on different days for 30 min and 45 min respectively. Please suggest if cardio and weight training have to be done on empty stomach or a banana (is one enough) can be eaten before each of these. What should be the gap between eating banana and the cardio/weights? What should be eaten after cardio and weights training and after how much time? I have decided on jogging for cardio.Is it a right choice?
ludhianvi Posted March 21, 2010 Posted March 21, 2010 Started with 2 minutes on the eliptical earlier this week and increased it to 8 minutes today. Will hopefully start on the weights next week. :weights:
Shehezaada Posted March 21, 2010 Posted March 21, 2010 hey lurker, could you design a good weights routine for me? This is what I'm currently doing Days 1, 3, 5, 7 10 reps bicep curl 20lb (each hand) 10 reps side curl 10lb (each hand) -> I just bring the weight to the side upto my shoulder and down 10 reps top curl 5l (each hand) -> I hold the weight straight and then bring it down behind my head All that is one set, and then I do 5 of them. It usually takes 25 minutes. Days 2, 4, 6 -> I just try to do as many pushups as possible. After doing the weights for a year now, my arms look a LOT better....but I don't want my arms to be HUGE...you know what I mean? I want to be muscular, but not bulky. My biceps aren't following that route yet....but they are becoming pretty big. As to what have access to...I work out at home watching old NBA and cricket on youtube. Keeps me motivated. I have dumbells and free weight plates (5, 10, 15 lb). Let me know when you have time to do it! i'd love to hear your input.
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