Training to get in shape and staying healty

[smoochp]

I was wondering does anyone have suggestions on some work I can use to stay healty as far as eating and workouts. The thing is that I don't box, but ACB gave me a few suggestions about eating dark lettuce, granola, smooties, and other types of great food.

But my questions is how can I break my meals down so I won't eat before I go to sleep? I been told thats how you can gain weight.

I have also been doing alot of light weight lifting, situps, and running at the gym. But the thing is that my knees are hurting really bad from running on the treadmill. Should I start to strech more or stop running period?

[cardstars]

What would you like to get out of working out and eating healthy? Sounds like a stupid question, but imo it kind of depends what your are looking for, or your goals. Do you want to get leaner, or add 30 lbs of bulk? etc

[smoochp]

Originally Posted by cardstars

What would you like to get out of working out and eating healthy? Sounds like a stupid question, but imo it kind of depends what your are looking for, or your goals. Do you want to get leaner, or add 30 lbs of bulk? etc

LoL, but yes I would like to get leaner. I weight about 189 lbs right now and about 6 foot. I'm trying to get to 172-175 lbs range. I know what foods to eat, but I want to to know how many times a day should I eat.

What types of exerices would you recommend?

[cardstars]

Originally Posted by smoochp

LoL, but yes I would like to get leaner. I weight about 189 lbs right now and about 6 foot. I'm trying to get to 172-175 lbs range. I know what foods to eat, but I want to to know how many times a day should I eat.

What types of exerices would you recommend?

I don't know your body type but that sounds like a good weight for you if your 6'. I'm not big into "bulking up" as I think a person is in better physical shape being leaner with good cardio. I'm no expert on this subject by any means, but I will give my .2 cents.

First off if your knee is hurting you you should really get that healed up and back to healthy before you push it hard. If you want to lose 15 lbs I would obviously reccomend road work but with your knee hurting you it will be tough. Do you have access to a pool? Cause when for rehabbing my leg and trying to stay in decent shape I do lots of swimming. Its great cardio and it puts stamina in your back and shoulders (I really feel it burning my lats)

When I first started off a little over a year ago I had to burn off a little pudge on my belly and the best thing I ever did was invest $60 in a heart rate monitor that came with a watch. What I did was found out my max heart rate, which was 192, and then when I was doing my road work I would try to stay in the 160-170 range. Before I got my heart rate monitor I wasn't being agressive enough on my runs, and my heart rate was only 140-150 so I really wasn't burning any fat. If I remember correctly you need to get to 80% of your max heart rate in order to burn fat. Anything under that just burns off sugars in your system (or so I was told). Once again im no expert, but this worked great for me. I got a six pack in only about a month. Given I had a low body fat % to start with, but it was still great results.

As far as eating goes I have always been told that "smaller but more frequent meals" are the healthiest. Personally I am eating all kinds of foods right now because I need all the protein and vitamins I can get to heal my broken bone. When I was boxing my meals were typically always the same. I would eat a steak, 2-3 cups of broccoli, a potatoe, and maybe some fruit for my two meals in the day. I would switch the steak for fish and chicken to mix it up every now and then. For breakfast I would usually just have a small bowl of cereal. I don't get very hungry in the morning but you should really eat something. I would also have snacks in between those meals. Usually some fruit, beef jerky, fat free pretzels, etc. I have been told before that as long as your eating good food you can eat LOTS of it and still see good results, so keep that in mind.

[smoochp]

Thank you for breaking that down, I will buy a heart moitor and try the things you said to do