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  1. Hey everyone! I am new to this but in need of a lifestyle change and do not have many other options. Currently, as a college student, my diet consists of pretty much of fruit and junk food. I am 5'8 at about 140 pounds, so I am pretty slender. I do not want to necessarily lose weight, however I do want to lose fat around my belly and love handles. What kind of diet should I follow that would help me target this, but also not lose TOO much weight? Thanks everyone!
  2. Hi everyone, As a Nation, it has become a trend to head into our favourite coffee shop and grab a cup to take away, but is this impacting our health more than we realise? Here's a bit of information about caffeine and what it actually does to the body and mind, you might be surprised... The effects of too much caffeine: When we overindulge in any food or drink product, there is always going to be a consequence. Knowing how much you can have of something and the purpose it has to you, is something we need to understand and take into account. It is a stimulant and impacts our adenosine levels (your hormone which makes you tired.) The best time for caffeine: No one would natural think that there is a good time to drink coffee, but it’s time to think again! The best time is actually first thing in the morning, on an empty stomach. This means it doesn’t interfere with your body’s absorption of vitamins and minerals that you will get from your first meal. How does caffeine affect stress? If you are stressed and tired, the first thing people tend to grab is a hot cup of coffee to try and get you back on track and focused. Little do people realise, that this will actually have the opposite effect and rather than help aid stress and tiredness, it will heighten these levels. Hormonal effects: Latest studies have found that drinking caffeine when you are stressed, increases cortisol, blood pressure and other negative hormonal effects. Keep it natural: It’s common knowledge that any natural product is better than a processed one and this should be the same thought when thinking of caffeine. Recent studies have shown that natural caffeine found in plants doesn’t have the same effects as an instant cup of coffee. So before you think to grab a cup, try an alternative like green tea. Hope you enjoyed the read and found out some more information! Steve from 110% Health & Fitness
  3. Hi dear fitness lovers, I am making this post because I see far too many people coming on the site and asking where do they start, how do they start and what they need to do to get fit. So I'm going to try and make a step by step guide of what you should do when you join this site and link some useful articles from the site. Hopefully this will help some people get started working out. (I used bench press in all of my examples because it's an exercise I think everyone knows) Also anyone have any ideas, corrections to add please say so and I will add them in. The best thing as in most in general is to keep things basic and simple. You're just starting there's no need to do complicated exercises or complicated diets. If you want to that's fine, you'll work a lot harder and most people just lose motivation and quit. So just take things slowly this is a lifestyle change not a quick fix. Step 1) Choose a routine If you are a beginner or you have taken a break from working out (more than a year pause) you should start with a beginner routine. Even if you had been working out for 2 years before that or however long, it doesn't matter start with a beginner routine because you're muscles aren't used to it... then move up to a different routine. For more information, www.fitlive.info is a great start for you. Step 2) Learn how to do the exercises in the routine correctly To do this it's pretty simple start with low weights. Leave your ego at the door, you're not trying to impress anybody. If you lift heavier weights than you should be you're only making a fool of yourself by looking like a wannabe. So start very light, get the form down to a tee and start moving up the weight week by week. Ideally you should be increasing the difficulty of the exercise every week. This can be done in several ways: Increasing weights Increasing repetitions (number of times you lift the weight) Slowing down your repetitions Exercises: Www.fitlive.info is a great way for you to find exercises. You can also youtube them or google them. Just type in the name of the exercise you're looking for and technique or how to do (whatever exercise it is) Step 3) Basic techniques for all exercises Breathing Breathe out when you're exerting force, breathe in when you're not. Simple? Yes, but yet so many people forget to breathe when they're lifting. Timing A good timing for your repetitions is the 2-1-2. It means that in the exercise you are performing you should be lowering the weight for 2 secs, pausing and contracting whichever muscle you are working for 1 second and then lift it for 2 seconds. Sometimes you should be contracting the muscle at the bottom of your exercise sometimes it will be at the top, pretty much common sense will answer when you are capable of contracting. Like in the bench press at the bottom of the movement you can't contract (try it I can't explain why you can't) but at the top of the movement you can contract the chest. This is also known as the mind-muscle connection and you will eventually be able to contract whatever muscle you think of without contracting the others. www.fitlive.info Locking out In no exercise should you lock out your joints, for example if you are benchpressing you shouldn't completely extend your arms because this will put unnecessary strain on the joints and take away weight from your muscles taking pressure off of them. (build muscles slower, possible injury) Warm up You must do a 5 minute warmup before you start lifting. Lots of people don't but I think it's a really bad idea to start lifting weights cold. Also recommend doing a light warm up set of whatever exercise it is youre going to do. So lets say you bench 130 pounds normally, do one set of 60 pounds. (A set is just doing a certain number of repetitions) Stretching Stretching the muscles you are about to work out for about 5 minutes and in between exercises if they feel sore I think is necessary. Rest Between each exercise, and between the different sets of each exercise you should rest around a minute to a minute and a half. www.fitlive.info Step 4) Diet Again here we're going to be wanting to keep things simple. So if you're eating junk food all the time and nothing else eat less junk food. If you eat junk food every once in a while eat it even less. Pretty much establish were you're at in terms of eating healthy foods and eat healthier than you were before. Of course the healthier you eat compared to how you were eating before the better results you will get. One thing most people don't know is that a big percentage of the population has an intolerance for wheat. So try not eating any wheat prodcuts for two weeks or three (it's easier in USA since there's so many more non-wheat prodcuts there) and then take wheat one day. If you feel like crap or have an upset stomach it means you have an intolerance for it. Same thing happens when you get rid of junk food and then try it again. Pretty much your body hates being mistreated but it will adapt, so don't make it adapt and treat it right. Step 5) Set goals To do this get a journal, and write down how much you're lifting each session, how long you're session lasts and give it a grade. And next session try and beat your last personal record in any of the ways stated in step 2. Those would be your short term goals, and you can make other short term goals like in 3 weeks I want to have increased my bench press by 10 pounds. Long term goals are more complicated and will need more reading to learn how to set them, we that is an excellent article that pretty much explains everything you have to do. Another great article on learning how to set goals we have great information at www.fitlive.info Step 6) Supplements If you are starting to work out the only supplement you should really take is whey protein for your post work out shake. And on off days take one as soon as you wake up before breakfast. I won't post reasons because it would be too long and that's not the purpose of this post. For a begginer creatine isn't as necessary as whey protein, so save the creatine for when you need that extra help to take your body to a new level. Multivitamin is also a very good supplement to take especially if you have only one diet that you follow every day since the odds of you getting all the vitamins you need from the same food source are slim especially if you're not an expert. Step 7) Rest You should be sleeping ideally between 8 to 10 hours, although most people will recommend 7 to 8 as a good goal. Another point many beginners fail to realize is that going to the gym won't help you grow faster in fact it will do just the opposite. So stick to the beginner routine and do only what it says to do in the routine don't add anything to it. Here are some of the most common beginner mistakes www.fitlive.info And some common lifting myths www.fitlive.info for more detailed information. Step 8) READ!! I have posted very few links to articles on this site but just read all you can it's what will help you the most. So here are some links to other sites that are helpful that aren't so easy to find. http://www.thedailyplate.com/ A site that tells you the nutrition information about foods and lets you keep a diet journal http://www.briancalkins.com/HeartRate.htm Calculate your maximum heart rate to help you know at what intensity you are training while doing cardio. (this method uses your resting heart rate which you take as soon as you wake up www.fitlive.info I might get some hate for posting an article from that site, but just because the people on their forums are idiots doesn't mean that they aren't a good source of information with lots of useful articles too. So that's all I can think of for now any questions, suggestions, corrections feel free to add them and hope this was helpful to someone I had a good time writting it out. Alright I wanted to detail more step 4 Diet since diet is the most important aspect of transforming your body (bodybuilding :P): To some having a strict meal plan that you follow every day can be motivational and actually something they enjoy but most people won't like that lack of freedom in choosing what to eat. Which is why I'm adding this section to all those people that can't follow the same diet everyday or find it to be too much trouble and demotivational. (Since food affects mood). Alright for a begginer having a daily diet isn't vital for seeing substantial gains and you will still see great gains if you just eat healthy and regularly. However most people don't understand what eating healthy really means so I'm going to pretty much steal coregains thread explaining how to eat healthy and what foods are healthy and not and you can use common sense after that to discover which ones aren't. And I'll also add some useful links and anyone that wants to post more links feel free to do so, I will definetely add them on. Step 9 (if you want to call it that) Eating Healthy HEALTHY Small regular meals Eat regularly (5 meals a day). You want three big meals (your breakfast, lunch, dinner) and two smaller meals in between those. In spain we call them almuerzo and merienda. This type of meal structure is gaining more popularity because it's easier to do and you can lead a completely normal life while, something not so easy to do if you're eating 8 times a day. So each meal should have protein, carbs and fat. Try to make each meal have all of these three. Protein: Eggs, fish, poultry, red meats (lean is preferred since there is less fat), low fat milk, nuts (be careful though these have a high fat content don't eat too many), and proetin supplements Carbohydrates: Oatmeal, yams, sweet potatoes, potatoes (white or red), brown rice, 100% whole wheat and whole grain products (pretty much don't eat white bread if you can and the same goes for pasta and all these grains), green vegetables (brocolli, green beans, asparragus, lettuce, etc...) You can eat as many green vegetables as you want And fruit (don't overdo it though since fruit has more sugar and too much isn't good either) Fat: You get fat from meat, fish, nuts (peanut butter yuuum). Can't think of many more sources but you shouldn't worry too much there's enough fat in your other foods that you won't have a problem getting enough fat. UNHEALTHY Okay now that I've said what you SHOULD eat I think it's equally important to say what you SHOULDN'T eat: White sugar (this is satan pretty much hahah) Asides from being unhealthy it actually steals from the good foods your eating because it actually leeches minerals from your body. Ice cream, fried foods, doughnuts and pastries, candy, chocolate, soda, fruit drinks (these are usually loaded with sugar read the nutritional information before buying), bacon, sausage, white bread, chips, nachos, sugary breakfast cereal. All those yummy delicious foods are unhealthy and you should take them very rarely (like once a week) after a while you'll notice that in fact your stomach gets upset if you take them again after avoiding them long enough. I mean your body is smarter than you are it knows what food isn't good for you but if you force it down your throat every day your body will adapt and grow intolerant to it allowing you to eat it without feeling sick. So don't try and trick your body LISTEN to it So there we go I'll be editing every once in a while to try and make it not so long and cut out unnecesary information but for now I'll leave it like that :P Please dears, if you liked this. Check www.fitlive.info for daily updates. Feel free to ask if there is anything you need. Kind regards, Don/Fitlive.Info
  4. Hey everyone, So I am a new personal trainer and I am curious as to how to tackle the area of dieting for my clients. This is very different for everyone and I have the knowledge of what a good diet should consist of but obviously that is no good if clients don't adhere to them long term. I am aware that there are a plethora of different 'diets' out there, of which the majority just can't be maintained for the long haul despite their claims. I'd love to know what approaches people have taken to habitual eating, that have worked for YOU (long term)? For example does a strict diet of calorie counting and scrutinising macros/micros work for you. Are you a more flexible dieter with periods of 'clean eating' followed by allowing yourself 'cheat days', or do you not even bother with calorie counting and latest trends but just try to get a wide variety of food in your diet? These are just examples but what works for you and why..? Thanking you in advance
  5. Hi! I am a student at a college in Michigan, USA. I recently wrote this article for my class about healthy, vegan Thanksgiving foods! Let me know what you think! https://www.buzzfeed.com/buzzsquad/how-to-make-your-vegan-thanksgiving-not-terrible-37yvn?utm_term=.juE5k2g23n#.by2vA6d63E
  6. PT - Ask away!

    So guys and girls... I'm new to this site and thought I'd set up this thread for you to ask me any questions you like related to health and fitness. I am a level 3 PT so have a sound knowledge in these areas. Ask away and I'll reply as soon as I can!
  7. So for years I've been going through all different brands of protein powder and although they were all good in their own ways, I think I have found the perfect one. Optimum Nutrition's Gold Standard Whey is a godsend. I have been using MyProtein recently and it did taste good and it was cheap but I just couldn't see any results. I started using Optimum Nutrition about two weeks ago and it makes me feel a lot better than MyProtein did and I think my recovery time has improved too. I always over-looked this brand because it was a bit more expensive but I completely understand why now. It is much better quality and I find it much easier to digest. Brands like MaxiMuscle and The Protein Works did get the job done but they either tasted pape or they just didn't digest well. But this Optimum Nutrition Whey is the perfect combination for me and I regret not trying it earlier just because I'm tight with money. I hope this helps someone! This is the one I'm on about: http://amzn.to/2AlumEB
  8. So I've just been called to interview for a prison guard role, and it includes a physical test. Nothing major in the way of physical demand, but I want to give the best results I possibly can. Interview is in six weeks time. I have my routine worked out already (a nice balance of cardio and weight training) but what I really struggle with is meal plans, especially on a budget. I hate cooking so I tend to get really lazy with it, but I feel like this job opportunity is the motivation I've needed to get it right. What kinds of meals should I be preparing for myself? Do I need a digital scale to measure protein/portions of carbs etc? Does variety help or for a strict budget is it better to cook bulk meals and freeze for convenience? Basically any advice appreciated.
  9. Hi, so I'm struggling to get any solid advice by online calculators as the number seems to vary so much, and although I have a step counter on, I don't feel its particularly accurate in its calorie estimates as a lot of my work involves my arms rather than actually walking. Anyways, so a little about me. I am a 19 year old female, 5ft7 and about 125lbs id guess (haven't weighed myself in a while). I currently work 16 hours a week at a stables which consists of mucking out, wheeling barrows, lifting haynets/buckets, bringing in and turning out horses etc. so pretty constant movement of some sort. The work is intense enough for me to work outside comfortably in just a jumper in the winter but not enough for me to be out of breath if that makes sense. On days where i do not work i usually aim to walk briskly on the treadmill at a slight incline for 45 mins, as well as riding/caring for my own horse and walking my dog. I dont do any intense exercise or weight training of any kind and although I'm not sitting down all day I'm not constantly on the go either. I calorie count mainly as a habit following a nearly 3 stone weight loss a few years ago, and since then I dont really know what a 'normal' amount of food is. Can anyone come up with a rough figure for me to maintain my weight? I understand it heavily depends on a variety of factors but some sites have told me as low as 1300 and i dont think i could eat that little even for a day aha! TIA :)
  10. I am 63 years old and aged 49 I was diagnosed with Asperger's syndrome, ADHD and Obsessive tendencies. I used to suffer a multitude of anxieties knowing for a long time that sugar has been the destroyer of good health in my life but no matter how hard I tried I could not find a way to stop myself from eating sweets, chocolates, cakes. I know what you are going to say, you are describing me. But am I, perhaps I am. But with me if I'm at a party there will be 20 fresh cream meringues sitting on the table I will eat the lot then go on to anything else on the table not concerning myself to getting told off for not thinking about the other guests let alone family or friends. I drive a lot and the same thing would occur it wouldn't be a case of buying a bag of sweets or a bounty or Twix it would be about six of each and making myself absolutely sick by eating the lot in a matter of a few minutes. In regard to my relationship with Autism I suffered on a daily basis a host of anxiety attacks, I could easily draw attention to myself, get into a situation and blame it on my autism condition as being the culprit. I used to spend a fortune going from one therapist to another who would put me on a different course of nutrition none of which would help me kerb my enthusiasm to not cutting down on sugar. I had my fair share of other ailments like acute Kidney Failure, thankfully I recovered fully although Doctors tell me they will always be an injured organ in my body. I was also born with a congenital condition in my arms that means I have weak wrists can't do certain exercise regimes, will never have huge biceps because I can't bend my arms or touch my shoulders with my hands. But this I consider a minor irritant. Ten Months ago I began bouldering and I find I can use some of the positions of the boulders to help me mimic pullups. I even had done a course of advanced self-hypnosis(autogenics) years ago and this was unfortunately to no avail. Six weeks ago I read an article about if your Gut is unhealthy you might as well forget about all of your health and fitness goals and I have come to the conclusion that this is what exaggerated or amplified all the sensations my brain gives out that makes it impossible for me to achieve any form of long term well being in my life. That unless I can make my gut healthier it would be pointless having any fitness, nutrition goals because I wouldn't be getting the full nutritive benefits from the nutrients I was consuming. This time I was introduced to a Nutritionist who herself has a chronic illness to which there is no cure, Lymes disease. She gave me a questionnaire to fill out and prescribed me to take Vitamin D(not every day), Vitamin B12, Vitamin K. Eat as many fermented foods as well as making my own Yoghurt, this I am yet to do. I now every morning and sometimes at night take Bentonite, Psyllium Husks, Colostrum, Collagen, Sauerkraut, Already in the six weeks since I began my new course of treatment I have seen a much calmer digestion. Through eliminating certain foods for instance I enjoy coffee in the morning but if there is any evidence of any sugar in my body it will be hell time in the area of my bowels. No sugar I can drink as much coffee as I like. I also because of my OCD have a tendency to train very hard to the point of overtraining. Now I can recognise when I am doing this and take action before I couldn't. During the past six weeks, I have had two ten days in a row without any added sugar in my diet. Only a couple of brownies when I needed some extra energy. With my new nutrition plan, I am finding joint aches and pains are barely noticeable. My sleeping habits are more improved, there are less anxieties drowning me and perhaps my new year's resolution will give me a rewarding present, reversing the many symptoms of autism and related conditions and even give my ego a gift, a flat stomach. So tomorrow I will tell you whether my first day without sugar actually occurred in a very big way, where at a family party where be a huge variety of desserts and my goal is not to dip into any of them, shock my siblings and children who realise under the ideal conditions any dream is possible, is reality and not fantasy! I am 63 years old and aged 49 I was diagnosed with Asperger's syndrome, ADHD and Obsessive tendencies. I used to suffer a multitude of anxieties knowing for a long time that sugar has been the destroyer of good health in my life but no matter how hard I tried I could not find a way to stop myself from eating sweets, chocolates, cakes. I know what you are going to say, you are describing me. But am I, perhaps I am. But with me if I'm at a party there will be 20 fresh cream meringues sitting on the table I will eat the lot then go on to anything else on the table not concerning myself to getting told off for not thinking about the other guests let alone family or friends. I drive a lot and the same thing would occur it wouldn't be a case of buying a bag of sweets or a bounty or Twix it would be about six of each and making myself absolutely sick by eating the lot in a matter of a few minutes. In regard to my relationship with Autism I suffered on a daily basis a host of anxiety attacks, I could easily draw attention to myself, get into a situation and blame it on my autism condition as being the culprit. I used to spend a fortune going from one therapist to another who would put me on a different course of nutrition none of which would help me kerb my enthusiasm to not cutting down on sugar. I had my fair share of other ailments like acute Kidney Failure, thankfully I recovered fully although Doctors tell me they will always be an injured organ in my body. I was also born with a congenital condition in my arms that means I have weak wrists can't do certain exercise regimes, will never have huge biceps because I can't bend my arms or touch my shoulders with my hands. But this I consider a minor irritant. Ten Months ago I began bouldering and I find I can use some of the positions of the boulders to help me mimic pullups. I even had done a course of advanced self-hypnosis(autogenics) years ago and this was unfortunately to no avail. Six weeks ago I read an article about if your Gut is unhealthy you might as well forget about all of your health and fitness goals and I have come to the conclusion that this is what exaggerated or amplified all the sensations my brain gives out that makes it impossible for me to achieve any form of long term well being in my life. That unless I can make my gut healthier it would be pointless having any fitness, nutrition goals because I wouldn't be getting the full nutritive benefits from the nutrients I was consuming. This time I was introduced to a Nutritionist who herself has a chronic illness to which there is no cure, Lymes disease. She gave me a questionnaire to fill out and prescribed me to take Vitamin D(not every day), Vitamin B12, Vitamin K. Eat as many fermented foods as well as making my own Yoghurt, this I am yet to do. I now every morning and sometimes at night take Bentonite, Psyllium Husks, Colostrum, Collagen, Sauerkraut, Already in the six weeks since I began my new course of treatment I have seen a much calmer digestion. Through eliminating certain foods for instance I enjoy coffee in the morning but if there is any evidence of any sugar in my body it will be hell time in the area of my bowels. No sugar I can drink as much coffee as I like. I also because of my OCD have a tendency to train very hard to the point of overtraining. Now I can recognise when I am doing this and take action before I couldn't. During the past six weeks, I have had two ten days in a row without any added sugar in my diet. Only a couple of brownies when I needed some extra energy. With my new nutrition plan, I am finding joint aches and pains are barely noticeable. My sleeping habits are more improved, there are less anxieties drowning me and perhaps my new year's resolution will give me a rewarding present, reversing the many symptoms of autism and related conditions and even give my ego a gift, a flat stomach. So tomorrow I will tell you whether my first day without sugar actually occurred in a very big way, where at a family party where be a huge variety of desserts and my goal is not to dip into any of them, shock my siblings and children who realise under the ideal conditions any dream is possible, is reality and not fantasy!
  11. Hi all! I am brand new here! Please don't judge me on what you read below, i am here asking for help as i finally want to change my life! Something has finally awoken in me, that i want to quit cigarettes and cannabis (please don't judge, i was taken it instead of anti depressants). I realised how much money i am wasting! So my goal is to go cold turkey but I would really love to know the right foods that will help me get through the first month! The money i save in that month i will be booking in with a qualified nutritionist!! I was hoping for suggestions for any foods, supplements etc for the following: (I am allergic to orange) Best to detox plus anything that is particularly excellent for detoxing drugs and nicotine Foods to completely avoid!!! (I did read that fatty foods are a no go!) best to calm (natural sedatives) feel good foods snack ideas to help with cravings should i increase my daily water intake? how much exercise should i do a day? Is there any else i can do to help? (Steam room? Sauna? placing garlic around my neck? sacrificing a chicken? I have smoked cigarettes for 15 years and cannabis for 11 years, i don't smoke many cigarettes as i use them to roll with but i am now smoking minimum of £30 of cannabis a day and with my calculations...... i would be saving a hell of a lot!! So some will be going to a nutritionists after 1 whole month! So if anyone could recommend an excellent on that maybe knows about "drug nutrition" it would much appreciated! i am 5ft, 8stone.29 yrs, female I am in quite good shape but not good health ! I am desperate for this advice as i really would like to change me life and i feel eating right will help quicken the process! I am very grateful for your time and kindness! I am hoping to record my journey and will post regular updates! Many Thanks a friend in need
  12. Hello everyone, I am a nutritionist and I am doing my PhD at the University of Glasgow. At the moment I am running an online survey on "dairy products and health" and I would be really grateful if you could help me. Anyone 14 years and older living in the UK can take part in the survey! It will not take you more than 15 minutes. This is the link: https://goo.gl/forms/g7kT3SUpOiLsTXuJ3 There is a £50 shopping voucher prize draw! Thank you very much for your help! Maira
  13. Hello guys! As majority of you might be aware of the healthy benefits of the fermented foods, I would like to know what do you guys think about including a little bit more of the pickled cucumbers and similar products to your cooking routine. If you can share any of your recipes using these products and which fermented products are you using and which are your favorite ;))

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