Lose Weight/Excercise

[MikeW]

...I think some protein supplements probably won't be a bad idea... Now what I really need to do is start moving away from some of the weight machines...some of them I read really aren't good for your joint...particularly things like the leg press...On the other hand I really need someone to show me the proper form on doing stuff like dead lifts...

First off, I'd recommend joining bodybuilding.com It's free. The site is amazing. For one thing, they have little example exercise videos for just about anything resistance exercise imaginable. One 'sort of' down side is they do tons of advertising. Just ignore most of it. However, they DO have good prices on their supplements. Better than Amazon. I've compared. Moreover they periodic sales. I always buy my flavored protein through them and buy a lot of it when its on sale. Specifically Optimum Nutrition (ON) Gold Standard Whey and Casein. I usually buy a chocolate and a vanilla version of each. I find those flavors to be the most versatile for making smoothies. I buy my unflavored whey and casein from purebulk.com The unflavored is pretty ghastly unless your using it to make some sort of 'food'.

As for weight lifting form, and specifically deadlifting, there are a ton of videos on youtube. Just search for "best deadlift form" or something like that. If you want, I also have a full program by one of THE best 'educators' on the subject of weight lifting, Ben Pakulski. Ben is awesome. A *TRUE* muscle head. That is, he's not only a champion, he not only KNOWS what he is doing and why he is doing it, he knows how to explain it to noobs. I've watched his instructional videos over and over and it through them I've begun to learn to FEEL what he's talking about.

So, you're absolutely right. It isn't enough to read how to do something or even watch a video (although the video helps, IMO). Ultimately its about learning how to FEEL what you're doing from the inside out. Its about learning how to FEEL the specific muscle or muscle group you are exercising. I don't have time ATM (on my way to the gym at 5:30AM) to go into detail but I may start my own thread on this subject.

Suffice it to say, yeah, if you're not doing it right, you might as well not do it at all. This is true regardless whether you're using a machine or free weights. So long as you keep your weight light to moderate it isn't that big a deal but you start getting up close to your one-rep max and you damn well better know what you're doing, that or have good insurance.

I'll also recommend for the deadlift that you ask if you gym has a "trap bar":



This is what I use most of the time. Note the guys back is FLAT (not rounded). Note his feet placement. The advantage to a trap bar is it has handles so you're lifting a few inches higher than you would be from a straight bar (you can work with the trap bar upside down so then you *would* be lifting from the same height as a straight bar). But more importantly, your arms are to the side, not out in front of you. This allows you to a) not have to worry about skinning your shins with the bar as you pull up and down and b) not have to worry about loosing your balance. It also limits your foot-width. If you imagine there being an axel that runs from one side to the other, just imagine it running right over the top of your foot, close to your ankle. Place your feet near the outside of the 'box', toes pointed slightly out, knees bent so your hands reach the handle, back flat, spine and head in a straight line. Now just stand up, as if you were pushing the floor away from you, and bringing the bar up to a standing position. Do NOT let your back arch as you do so.

I have to go...

[InbetweenDreams]

[MENTION=20947]MikeW[/MENTION] I personally haven't see anything looking like a trap bar and it is a smaller gym...I'll have to ask the guy who I've been training with if he can watch me do some deadlifts just so I can't work out my form and probably nothing to major...I'm not going to lift 200lbs or anything like that unless I get to where I'm comfortable doing all that...Probably just start with the bar and go from there...

I will have a look at the eat skip eat stuff once I have...probably after I get home form work and the gym... I'm about 30 minutes from the gym and since work is pretty close it works out best to go in the evenings.

[Maverick]

As far as snacking, you could add raw almonds (not the sugar or salted type) to your diet. They are good for you, an excellent source of fiber, with protein (helps build muscle) and potassium. Once you get used to the "no sugar added/unsalted" ones, you'll develop a taste for them. I often snack on them "mid-afternoon" when my stomach starts barking at me and I don't have to feel guilty about it! You can find them in most larger grocery stores.

[InbetweenDreams]

As far as snacking, you could add raw almonds (not the sugar or salted type) to your diet. They are good for you, an excellent source of fiber, with protein (helps build muscle) and potassium. Once you get used to the "no sugar added/unsalted" ones, you'll develop a taste for them. I often snack on them "mid-afternoon" when my stomach starts barking at me and I don't have to feel guilty about it! You can find them in most larger grocery stores.

The only thing about some of the nuts are that they're higher in fat and calories...although almonds might be an exception, I don't know off hand how many calories are in it...I love eating them with or without the salt...Although salt isn't terribly bad if you're sweating it out...although that isn't a free pass for salty food either...

[Maverick]

Here's the "Nutrition Facts" from the back of the bag...

[IMG][/IMG]

[MikeW]

[MENTION=23180]axle2152[/MENTION] [MENTION=13759]Maverick[/MENTION] Yeah, raw almonds... most un salted raw nuts... are good for you. However they are calorically dense. 1oz (about 23 kernels) of raw almonds is 164 calories. That can add up real fast if you're not careful. I'm the kind of person who can sit down and eat an entire bag of nuts once I get started so I have to be very careful. A few, say a handful, with an apple or some other fibrous fruit is fine.

As deadlift, axle, keep in mind there are different varieties. It's also possible to do a partial deadlift by elevating the bar with weights on something. Most commonly this is done inside a squat rack with the side rails at position one or two (from the floor). You can also stack plastic 'aerobic step' risers on top one another and put the weighted bar on them. This way you can begin to get a feel for the form (especially how to hold your back posture) before doing a from-the-floor lift.

I have to wear shin guards when I do from the floor straight bar lifts because I'm always scrapping the skin off my shins.

IDK if I'm going to have time to do it but I'm thinking more and more I should start a thread "Getting Fit With Mr. Mike" or something like that. I have a LOT to say on this subject.

[MikeW]

Here's the "Nutrition Facts" from the back of the bag...

[IMG][/IMG]

Interesting. I'm never sure whether to trust labels or not. Given there is 28.6 grams per oz, there's something off between the Kroger label and the site where I got my calorie info.

[InbetweenDreams]

I went ahead and got some Jym protien powders...one is just a protient powder for the workout and the other is a post work out and some fish oil since I'm almost out of the stuff....

Looking at all that definitely appears that I am probably not getting enough protien for everything that I am doing...working out about 3 times a week with a pretty high intensity...and for a good duration...

285 grams of protein is a lot and I am no where near that...

[LJay]

Sounds like you could really benefit from talking with a good nutritionist. Ask your doctor to refer you.

Snacks? I'm no expert, but the first thing that came to mind when I was reading your post above was fibrous fruits like apples and pears, vegetables like carrots and and nuts like unsalted almonds, walnuts or even peanuts. The nutrition folks dealing with my diabetes say that in spite of the fats in nuts a handful of them does a great job in suppressing appetite and there is something going on that makes them a positive thing.

[ceez]

I haven't read through all of this thread so forgive me if this was already discussed but does anyone jog? I've been thinking of starting but I'm worried about damaging my knees. I was thinking maybe if I jog on the grass it wont' be as bad.