Advice please

[Damo05]

I have just turned 18 and am looking to join a gym to get shaped up for the summer. I will be looking to spend about 2 hours every night, 3-4 nights a week in the gym.

I would like to tone my whole body, but am mainly looking to tone my abdominal area. Are there any machines in the gym that you would recommend using, and for how long?

I am also looking to change my diet. What would you recommend in this area?

Thanks!

 

[Mr.X]

I have just turned 18 and am looking to join a gym to get shaped up for the summer. I will be looking to spend about 2 hours every night, 3-4 nights a week in the gym.

I would like to tone my whole body, but am mainly looking to tone my abdominal area. Are there any machines in the gym that you would recommend using, and for how long?

I am also looking to change my diet. What would you recommend in this area?

Thanks!

Please post your training questions here
http://www.elitefitness.com/forum/forumdisplay.php?f=9

What does your diet look like now? you are young, so the easiest way to go would be to clean up your current diet. Take out junk food, sodas etc... add healthy oils and fiber.

 

[Damo05]

I eat fruit daily. I still eat chips and drink soda once a day. I am looking to cut both of them out of my diet. I am looking to eat more fruit also. I don't eat chocolate, etc. What kind of foods would you recommend eating?

 

[Lifterforlife]

I have just turned 18 and am looking to join a gym to get shaped up for the summer. I will be looking to spend about 2 hours every night, 3-4 nights a week in the gym.

I would like to tone my whole body, but am mainly looking to tone my abdominal area. Are there any machines in the gym that you would recommend using, and for how long?

I am also looking to change my diet. What would you recommend in this area?

Thanks!

Pretty tough to "tone" just the midsection. No spot reduction really possible. Fat comes off wherever it wants, cannot "target" any area.

Mr. X gave you good diet advice, best and easiest way to proceed. Trying to jump right into some diet usually results in a deprivation feeling at some point and thus binging.

This is why most folks who jump right into some diet are doomed to failure. Take it slow, just the simple changes recommended will lead to positive changes in body composition.

 

[Mr.X]

I eat fruit daily. I still eat chips and drink soda once a day. I am looking to cut both of them out of my diet. I am looking to eat more fruit also. I don't eat chocolate, etc. What kind of foods would you recommend eating?

Actually fructose is not good for you when you're trying to shed bodyfat. I suggest you try to cut out junk food, sugards, fruit, sodas, chips and anything related to the words fast-food.

-3 times a day, take 1 tbsp. of UDOs choice oil
www.google.com
you can find it there or any health food store

-at night before bed, add 2 tbsp. of fiber

- for snacks eat nuts and legumes, like walnuts, peanuts etc...

 

[Damo05]

Thanks very much for the information, really appreciated!!

Say I get hungry during the day, do you recommend any foods that would fill me up for a while that carries very little fat in it.

 

[Mr.X]

Thanks very much for the information, really appreciated!!

Say I get hungry during the day, do you recommend any foods that would fill me up for a while that carries very little fat in it.

fat is not your enemy, instead processed carbs should be on your list bad things to eat.

- for snacks eat nuts and legumes, like walnuts, peanuts etc...

 

[Lifterforlife]

I might point out that the whole no fructose thing is taken totally out of context. If you are in competition training/dieting to single digit bodyfat levels, then at that point yes, fruits become a no no. As all calories are at a premium, and must be utilized properly.

Fructose takes a non insulin dependent pathway. It does not affect insulin. There is no reason in the early stages at least of a diet that you can have no fruit. Limiting it and certain types of fruit may well be in order. For instance.....

Fruit with an excellent Thermogenic/Carbohydrate Ratio include: Apples, Blueberries, Grapefruit, Peaches, Strawberries vs. Inferior Thermogenic Effect Fruits: Bananas, Dried Fruit, Raisins, etc., Watermelon

 

[Mr.X]

I might point out that the whole no fructose thing is taken totally out of context. If you are in competition training/dieting to single digit bodyfat levels, then at that point yes, fruits become a no no. As all calories are at a premium, and must be utilized properly.

Fructose takes a non insulin dependent pathway. It does not affect insulin. There is no reason in the early stages at least of a diet that you can have no fruit. Limiting it and certain types of fruit may well be in order. For instance.....

Fruit with an excellent Thermogenic/Carbohydrate Ratio include: Apples, Blueberries, Grapefruit, Peaches, Strawberries vs. Inferior Thermogenic Effect Fruits: Bananas, Dried Fruit, Raisins, etc., Watermelon

Fructose is 4x more likely to be stored in the liver and converted into fat then glucose. Fructose and high-fructose corn syrup are one of the main causes for obesity these days (along with hydrogenated oils). However, Fruits can be eaten in light moderation on a regular day-to-day diet, but for a diet designed to lose bodyfat fruits should not be on the list.

Having over 10 years of experience in the fitness industry, I can tell you that most dietary professionals have steered away from fruit intake due to recent studies on obesity and fructose.

 

[Lifterforlife]

Fructose is 4x more likely to be stored in the liver and converted into fat then glucose. Fructose and high-fructose corn syrup are one of the main causes for obesity these days (along with hydrogenated oils). However, Fruits can be eaten in light moderation on a regular day-to-day diet, but for a diet designed to lose bodyfat fruits should not be on the list.

Having over 10 years of experience in the fitness industry, I can tell you that most dietary professionals have steered away from fruit intake due to recent studies on obesity and fructose.

Well, I can match you in that department bro. It is HFCS that gives fructose the bad rap.

Yes, fructose is stored as liver glycogen, but I believe on first pass only 10% at best is stored. And, so what is the problem with smart fruit intake and topping off liver glycogen? Are you aware the need for liver glycogen, and what it does?

Smart fruit intake is actually quite that, smart. Since fructose doesn't raise insulin, the body also burns more fat after fructose feeding compared to other sugars. Fructose is not the devil it is made out to be.

Fructose is readily absorbed and rapidly metabolized by human liver. For thousands of years humans consumed fructose amounting to 16–20 grams per day, largely from fresh fruits. Westernization of diets has resulted in significant increases in added fructose, leading to typical daily consumptions amounting to 85–100 grams of fructose per day. The exposure of the liver to such large quantities of fructose leads to rapid stimulation of lipogenesis and TG accumulation, which in turn contributes to reduced insulin sensitivity and hepatic insulin resistance/glucose intolerance. These negative effects of fructose are the reason that fructose metabolism has gained recent research attention. Interestingly, small catalytic quantities of fructose can have positive effects, and actually decrease the glycemic response to glucose loads, and improve glucose tolerance. These effects are also observed without any changes in insulin responses and non-esterified fatty acid (NEFA) and TG levels [40,41]. In 1976, sugar substitutes such as fructose had been found to offer the 'advantage' of a 'better' utilization in conditions of limited insulin production. Fructose had a smaller influence on serum insulin concentrations than glucose, and no influence on plasma glucose levels.