They show up when there is a mess and fix stuff. Protein. Ok, so the segue leaves a little to be desired, but it is clear. Eating lean protein is the best thing I have found (and what I have read supports) to rebuild after workouts. Your body needs protein to repair muscles.
Good protein sources
- Chicken (grilled)
- Tuna
- Turkey
- Nuts
- Peanut butter
- Eggs
- Oatmeal
I have a protein shake every morning and either chicken or tuna every day for lunch or dinner. The nice thing about tuna and chicken is they are easy to prepare. Tuna? Can opener and you're ready for action. Chicken? I buy the frozen tenderloins (not frozen breasts - tenderloins are easier to cook) and slap them on the George Foreman grill. And who doesn't have one of those???
Monday, August 10, 2009
Sunday, August 9, 2009
Easy cardio
For those who want to burn some calories, but hate running, oh, do I have the answer for you...
Stationary bike.
I love the stationary bike for about 50 reasons but I'll highlight the top 30. First of all, it is a great cardio workout. The bike I use says I burn about 350-400 calories per half hour; I have worked up to being on it for around an hour and a half. Another positive, let's face it, riding on a bike is easier than jogging - it just is. So it is easier to put more time in on it.
Now here is the beauty. Your upper body is still and your hands are free! You can do ANYTHING you can do on the bike that you do on the couch. Seriously! When I go to hop on the bike, I am sitting in front of a TV so I put it on TBS or ESPN; I bring my Ipod that is fully stocked with music, stand up comedy, and podcasts; I bring a book; I have my phone which I make/receive calls on and can watch YouTube videos on; I have a huge water bottle; and I also have a towel for apparent reasons.
I get bored just like everyone else. I bring plenty of stimuli so I can stay entertained and ultimately stay on the bike longer. It's remarkable how fast an hour goes by when I am listening to T-Pain and reading articles on CNN.com on my phone. Basically, it is a good work out where I trick myself into doing it for a long time.
~Side note - If no one has told you about Podcasts on Itunes, I am right now. There are tons of free Podcasts you can subscribe to and have them update on Itunes on ton of topics. Currently, I have the Pardon the Interruption ESPN television show as well as Around the Horn on ESPN. During the NBA season, I have a few shows discussing the highlights of the week. I also have a few others including an LSAT helper and a comedy Podcast that a buddy, Evan O'Donnell produces "Playing in Peoria". They have tons of topics and are great for occupying your mind during cardio.
Stationary bike.
I love the stationary bike for about 50 reasons but I'll highlight the top 30. First of all, it is a great cardio workout. The bike I use says I burn about 350-400 calories per half hour; I have worked up to being on it for around an hour and a half. Another positive, let's face it, riding on a bike is easier than jogging - it just is. So it is easier to put more time in on it.
Now here is the beauty. Your upper body is still and your hands are free! You can do ANYTHING you can do on the bike that you do on the couch. Seriously! When I go to hop on the bike, I am sitting in front of a TV so I put it on TBS or ESPN; I bring my Ipod that is fully stocked with music, stand up comedy, and podcasts; I bring a book; I have my phone which I make/receive calls on and can watch YouTube videos on; I have a huge water bottle; and I also have a towel for apparent reasons.
I get bored just like everyone else. I bring plenty of stimuli so I can stay entertained and ultimately stay on the bike longer. It's remarkable how fast an hour goes by when I am listening to T-Pain and reading articles on CNN.com on my phone. Basically, it is a good work out where I trick myself into doing it for a long time.
~Side note - If no one has told you about Podcasts on Itunes, I am right now. There are tons of free Podcasts you can subscribe to and have them update on Itunes on ton of topics. Currently, I have the Pardon the Interruption ESPN television show as well as Around the Horn on ESPN. During the NBA season, I have a few shows discussing the highlights of the week. I also have a few others including an LSAT helper and a comedy Podcast that a buddy, Evan O'Donnell produces "Playing in Peoria". They have tons of topics and are great for occupying your mind during cardio.
Getting in shape/It ain't easy looking this good
So I have gone through various post-high school stints of getting back in shape: passive marathon training, bouts of "Body by Garth", and a few others as well. After being in Florida for almost 2 months, I have lost between 20-25 lbs and still truckin'. So, for me, what I am doing is working. I haven't done anything ridiculously mind-blowing (no procedures or steroids) or unhealthy (smoking or diet pills). Diet and working out is essentially what I have done.
So why am I taking a break between sets up crunches to type? As I have been on this little "get back in shape" journey, I have picked up alot of lessons on the way and thought it wouldn't be a bad idea to share them if anyone cares. I'll use this outlet to share what lessons I have learned along the way either for diet or exercise - may they come from experience, applied common sense, or a nugget of information I pulled from an article I've read.
Today's lesson - Motivation
This is a biggie (thus, first lesson). Anyone can go work out once. In fact, anyone/everyone does. Why did I want to get back in shape? Make this a meaningful reason. For me, I realized I had gained around 40-50 lbs since high school. Granted I was a skinny little weasel, I was super-active and happy with my physical shape. I got up over 210 lb while living in Wisconsin and that was enough. I wanted to get back into good shape so I felt active again. That is about as deep as I will go about me, but the real point is if you have no reason or end point, it is nothing that will last. That was the problem with the previous stints I've gone through before now. A non-meaningful reason would not have carried me through my 2 months in Florida.
Another fierce motivator is the mirror. I rarely use a scale because between weight-lifting and as much as water as I drink (especially when working out) it would fluctuate too much to be effective. The mirror tells me a good story about seeing results. Sounds simple. That's because it is. Again, the stuff I am doing isn't earth-shattering news. It is basic applied ideas.
So why am I taking a break between sets up crunches to type? As I have been on this little "get back in shape" journey, I have picked up alot of lessons on the way and thought it wouldn't be a bad idea to share them if anyone cares. I'll use this outlet to share what lessons I have learned along the way either for diet or exercise - may they come from experience, applied common sense, or a nugget of information I pulled from an article I've read.
Today's lesson - Motivation
This is a biggie (thus, first lesson). Anyone can go work out once. In fact, anyone/everyone does. Why did I want to get back in shape? Make this a meaningful reason. For me, I realized I had gained around 40-50 lbs since high school. Granted I was a skinny little weasel, I was super-active and happy with my physical shape. I got up over 210 lb while living in Wisconsin and that was enough. I wanted to get back into good shape so I felt active again. That is about as deep as I will go about me, but the real point is if you have no reason or end point, it is nothing that will last. That was the problem with the previous stints I've gone through before now. A non-meaningful reason would not have carried me through my 2 months in Florida.
Another fierce motivator is the mirror. I rarely use a scale because between weight-lifting and as much as water as I drink (especially when working out) it would fluctuate too much to be effective. The mirror tells me a good story about seeing results. Sounds simple. That's because it is. Again, the stuff I am doing isn't earth-shattering news. It is basic applied ideas.
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