Diet Control and Fitness Tips

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prohyper

Proficient
Aug 24, 2011
837
0
21
So guys today is my first day of jogging after almost 7 to 8 years. First i start walking fast then after like 600m i feel lots of pain in my calf's (lower right side of my right foot and lower left side of left foot) but i still able to walk some time with that pace but after some time i give up and reduce my speed and walked another 1km to my house but i can't jog, well this pain will go away in few days. Now i want some real guide line of my diet you know what to eat and what not to, my weight is appox 110 kg, age 21 and i also want to know if i have to join a gym if yes what kind of workout is required, i don't know anything about all these stuff so guide me a little.
 
Ali Man

Ali Man

Devilz Mafia
Oct 1, 2008
4,955
1
43
Islamabad
prohyper said:
So guys today is my first day of jogging after almost 7 to 8 years. First i start walking fast then after like 600m i feel lots of pain in my calf's (lower right side of my right foot and lower left side of left foot) but i still able to walk some time with that pace but after some time i give up and reduce my speed and walked another 1km to my house but i can't jog, well this pain will go away in few days. Now i want some real guide line of my diet you know what to eat and what not to, my weight is appox 110 kg, age 21 and i also want to know if i have to join a gym if yes what kind of workout is required, i don't know anything about all these stuff so guide me a little.
Click to expand...
You just answered your own question, if you pass the limit of any exercise of your particular muscle, you've partially strained it as you've overexerted that part. When the pain subsides, continue the normal walk and leave jogging till a week or two after that.

Weight training / body building is something totally different and isn't easy at all to do. Just stick to normal walks for now and you should be good. Just remember, if you leave any exercise and give it a large gap, when you return, you wont return in the same shape as you left it, even though you may feel the same.
 
U

ubuntu83

Seasoned
Nov 23, 2007
2,562
10
43
Karachi
Here's a great site for weight training ---> http://stronglifts.com/

Don't get fooled by the look of the site. The site looks like one of those spammy nutritional supplement site but it really isn't that. Read it carefully and apply what you learn.
 
Arhum1994

Arhum1994

Active member
May 30, 2010
420
0
21
Islamabad
So i have decided to lose weight. I weight at 77kg with a height of 5'7. So im overwight. I started jogging/walking but couldnt persist it. I can walk easily but when i jog i get tired after a few minutes. I want to increase stamina. My leg muscles get sore after jogging which result in me quitting my jogging. Im not really into sports that much. Also any other exercises beside jogging which would help me reduce fat. Also it will be great if someone can guide me to follow a diet/eating plan that will help me lose weight.
 
Last edited:
crysis2

crysis2

Well-known member
Aug 23, 2008
1,912
0
41
Karachi
eat roasted chickpea when u feel hungery other than meal time

Sent from my Aqua T6 using Tapatalk 2
 
fayaz88

fayaz88

Intermediate
Oct 13, 2013
157
2
23
XauthoritY said:
I need to lose considerable amount of weight. Im near obese. Weight at 87 for 5' 7. Need to drop 20kgs. So i have to start loosing.
Click to expand...
Follow these steps:
1- Find out the number of calories your body needs. For this, you can find calories calculator online. Just put in your age, weight, and height. It will give you a number. Multiply that number by your activity level. To find how many calories you need. Go here Calorie Calculator

2- Install MyFitnessPal app in your smart phone, and track how many calories are in each thing that you eat. It will not be 100% accurate, but it would be a close proximate. Now Reduce 20-25% of calories from the total needed. For example, if you need 2200 calories everday (From calculator), reduce 25% or 550 calories. So your goal should be to eat around 1650 calories everyday. YOU MUST STICK TO THIS. NUTRITION IS NUMBER 1 PRIORITY. IF YOU GET THIS STEP WRONG, NO MATTER HOW MUCH YOU EXERCISE YOU WILL NOT LOSE WEIGHT. Also, you can eat whatever you want in a day, so long it is within your daily calories goal (In this case, 1650 calories). It is better to eat healthy, but for starters, eat what you like within the calories limit. Keep in mind that you don't want to eat too little either. If you each too little, you will feel like shit and your body would start to eat muscle and you will gain fat eventually.

3- Do cardio exercises 30 minutes 5 to 7 days a week. This is also a must. Because with diet alone, your metabolism remains slow. This will help decrease fat rapidly. Cardio exercise can mean walking, running, jogging, cycling, swimming... Any continues physical activity that keeps your heart rate at 70% of maximum (read more about this)

For further details, I highly highly highly recommend a book called "Burn the fat, feed the muscle".

I am in a hurry, if you want to ask anything else, you are most welcome.
 
Pleasant

Pleasant

Expert
Jul 19, 2008
15,304
13
44
Dubai, UAE
fayaz88 said:
Follow these steps:
1- Find out the number of calories your body needs. For this, you can find calories calculator online. Just put in your age, weight, and height. It will give you a number. Multiply that number by your activity level. To find how many calories you need. Go here Calorie Calculator

2- Install MyFitnessPal app in your smart phone, and track how many calories are in each thing that you eat. It will not be 100% accurate, but it would be a close proximate. Now Reduce 20-25% of calories from the total needed. For example, if you need 2200 calories everday (From calculator), reduce 25% or 550 calories. So your goal should be to eat around 1650 calories everyday. YOU MUST STICK TO THIS. NUTRITION IS NUMBER 1 PRIORITY. IF YOU GET THIS STEP WRONG, NO MATTER HOW MUCH YOU EXERCISE YOU WILL NOT LOSE WEIGHT. Also, you can eat whatever you want in a day, so long it is within your daily calories goal (In this case, 1650 calories). It is better to eat healthy, but for starters, eat what you like within the calories limit. Keep in mind that you don't want to eat too little either. If you each too little, you will feel like shit and your body would start to eat muscle and you will gain fat eventually.

3- Do cardio exercises 30 minutes 5 to 7 days a week. This is also a must. Because with diet alone, your metabolism remains slow. This will help decrease fat rapidly. Cardio exercise can mean walking, running, jogging, cycling, swimming... Any continues physical activity that keeps your heart rate at 70% of maximum (read more about this)

For further details, I highly highly highly recommend a book called "Burn the fat, feed the muscle".

I am in a hurry, if you want to ask anything else, you are most welcome.
Click to expand...
How do you count calories of homemade pakistani Foods ?
 
XauthoritY

XauthoritY

Proficient
Sep 21, 2007
701
0
21
Lahore
fayaz88 said:
Follow these steps:
1- Find out the number of calories your body needs. For this, you can find calories calculator online. Just put in your age, weight, and height. It will give you a number. Multiply that number by your activity level. To find how many calories you need. Go here Calorie Calculator

2- Install MyFitnessPal app in your smart phone, and track how many calories are in each thing that you eat. It will not be 100% accurate, but it would be a close proximate. Now Reduce 20-25% of calories from the total needed. For example, if you need 2200 calories everday (From calculator), reduce 25% or 550 calories. So your goal should be to eat around 1650 calories everyday. YOU MUST STICK TO THIS. NUTRITION IS NUMBER 1 PRIORITY. IF YOU GET THIS STEP WRONG, NO MATTER HOW MUCH YOU EXERCISE YOU WILL NOT LOSE WEIGHT. Also, you can eat whatever you want in a day, so long it is within your daily calories goal (In this case, 1650 calories). It is better to eat healthy, but for starters, eat what you like within the calories limit. Keep in mind that you don't want to eat too little either. If you each too little, you will feel like shit and your body would start to eat muscle and you will gain fat eventually.

3- Do cardio exercises 30 minutes 5 to 7 days a week. This is also a must. Because with diet alone, your metabolism remains slow. This will help decrease fat rapidly. Cardio exercise can mean walking, running, jogging, cycling, swimming... Any continues physical activity that keeps your heart rate at 70% of maximum (read more about this)

For further details, I highly highly highly recommend a book called "Burn the fat, feed the muscle".

I am in a hurry, if you want to ask anything else, you are most welcome.
Click to expand...
Well according to website, my calorie intake should be 1200 calories per day if I want to lose 1 kg per week.

I have installed my fitness pal, one thing I want to know is that can I eat anything within my limit? Would junk stuff still effect me regardless of within the calorie limit.

Other thing I mention was that what recipes I could use. Because when checking online. I could not find the things that are used to makw that recipe. I go to university and I do not find healthy stuff. I need to know what fulling stuff I can make to survive the day.
 
HAMMER of THOR

HAMMER of THOR

الله اکب
Nov 17, 2007
6,193
0
41
lahore dude
XauthoritY said:
I need to lose considerable amount of weight. Im near obese. Weight at 87 for 5' 7. Need to drop 20kgs. So i have to start loosing.
Click to expand...
i lost 11 kgs of weight while sitting on my ass all day in 1.5 months and that too without starving.... that sounds too good to be true but that is because people do not know what "good" diet is...

no need for all out protien or cutting carbs or anything like that... all you need to do is intake "fiber"... and plenty of it... stop eating "saaaaaaaalun" that we pakistanis make... stop eating that... eat boiled veggies with fiber(not raw)... eat fruit like apples and bananas(plenty of fiber)... eat whole grain wheat(with plenty of that fiber) and a good source would be imported digestive biscuits... bran bread and other good sources like getting that wheat chalker in a store(they sell them in some places)... just remember NOT TO EAT our saalun or gravies ... never ever eat them... good fiber diet and a few calories less than your required daily intake... 1200 calories is good as that will not let you starve and will let you burn fat even while resting...

now how to eat... eat every hour or two hours... but very small meals... the key to fast metabolism and fat burning... you can walk for an hour or 2 as well... if you wish...
 
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