So, four months ago I applied to a local county police agency. During that time, I was running a mile and a half, three times a week, in about 15 minutes. This was a "comfortable" pace for me, not too strenuous and not too easy.
I never heard back from the police, and assumed I wasn't considered. Today, I received an email, inviting me to take the physical and written exam. I haven't run since the weather turned cold, around three months ago. My physical is set for Feb 7.
I want to give it a shot. At the same time, I'm concerned whether I can meet the physical's requirements. They are:
21 push-ups (no sweat)
33 sit-ups (no sweat)
1.5 mile run, in 13:25 (A bit concerned)
So, I'd like advice from those who are fit/into running: what would you suggest to someone like me, to be able to pass this physical in three week's time?
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Take a look at some directions online for getting back into running shape quickly for a 5k and follow the same general advice. You can't have deteriorated so badly in 3 months that you will fail horribly, especially if you are still in good enough shape to do 21 push ups and 33 sit ups (I consider myself mildly out of shape and I can do that).
1.5 Miles in 13:25 isn't that big a deal. You can walk a mile at a brisk pace in 15 minutes. Maybe hit the gym and the treadmill and run at a brisk pace for 15 minutes, and see how far you get (don't look at the distance to the end). That'll tell you how much work you have to do.
Also, make sure to pace yourself so you don't burn yourself out right before the test.
I'm going to tell you right now, I have a few cop friends and the physical requirements aren't that bad. They frequently have these exams and the only people who wash out of the physical are the ones who don't prepare at all.
Also, be advised that you may not hear back after this test for a while. Local government hiring can take forever, and if they don't get enough candidates to fill an academy class, it can be a long process.
The most important thing you should consider is your diet. Eat healthfully while working out.
Chowing down on a burger or some red meat is usually not the best idea, though it's debatable about animal products affect on fitness. Eat right and it will improve your body and mind in ways that will make you not want to go back and to stay in shape. Fortunately, you can't just hop off of the couch and run a 5 minute mile. With that in mind, try pacing yourself with a timer. Just clock your comfortable pace, then beat it, rinse and repeat. A seasoned runner does upwards to 100 miles a week, without sounding pretentious; you can muster beating your clocked time more than once a day.
Lastly, if you are a fan of beer or alcohol, you need to drop drinking while you work out. It's as bad as eating a Big Mac, drinking ******* your muscles' ability to heal, might as well have not worked out.
Eat right and keep at it, furthermore, keep at it after you pass your test. It would be a terrible waste to start running only to stop once you get your job.
EDIT: That's not fair, I'm using ******* in the correct fashion <.<
Change your diet, even if it's good right now. Pretty much nothing is as make-or-break as what goes in; what goes out can't exceed what goes in without repercussions or surgery.
I run twice every two days, once in the morning and once in the evening. Start short and slow, then build up. Initially, I ran around the park but gradually moved up to running around bigger parks and cross-country running courses.
Not sure what to say. Mind over matter and just do it (you know, don't fail to prepare) maybe?
Find good running shoes. Bad ones can cause or aggravate musculoskeletal problems.
[color=green][B][FONT=Trebuchet MS]The most important thing you should consider is your diet. Eat healthfully while working out.
Chowing down on a burger or some red meat is usually not the best idea, though it's debatable about animal products affect on fitness.
There is nothing wrong with red meat, especially in this context. Dietary restrictions advising that you cut out red meat and eggs and chow down on grains are wayyyy out of date and are more in place due to politics than our current understanding of nutrition.
There is no debate about animal products and their effect on fitness, unless you want to talk about specifics. Your body needs protein to build and maintain lean mass.
change up your running styles to work a variety of muscles. mixing sprints and jogging can make you a better rounded runner. since you have a set date, rework your diet. Carbs are fine in the morning, make sure to eat 3 meals, since your body is going to need to replenish. Eat light dinners and have a good gap between final meals and night sleep. Drink water (obviously).
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change up your running styles to work a variety of muscles. mixing sprints and jogging can make you a better rounded runner. since you have a set date, rework your diet. Carbs are fine in the morning, make sure to eat 3 meals, since your body is going to need to replenish. Eat light dinners and have a good gap between final meals and night sleep. Drink water (obviously).
The morning/night carbdichotomy does not make sense unless he has an active job. If he works out at night his carbs should be more focused towards later in the day. If he works out in the morning, then obviously carbs are fine in the morning.
There is nothing wrong with red meat, especially in this context. Dietary restrictions advising that you cut out red meat and eggs and chow down on grains are wayyyy out of date and are more in place due to politics than our current understanding of nutrition.
There is no debate about animal products and their effect on fitness, unless you want to talk about specifics. Your body needs protein to build and maintain lean mass.
On the contrary, my simple-minded friend, there is actually a massive increase in studies proving red meat to be less-than-healthy for you in terms of healthy growth. I'd like to know where you've read ANY study that supports a diet higher in red meat than what is averagely consumed today. In fact, I challenge you to post a legitimate study from a legitimate source (i.e. not from mcdonalds.com, in fact; almost anything NOT from a .com site would do) that is both new (let's say in the past 5 years) and relevant to fitness dieting. Note that I am only referring to red meat and only referring to it's effectiveness for fitness purposes.
I'm not debating whether protein is good for building muscle mass, but you are forgetting about dry beans known as legumes as well as other alternative sources of protein.
In all honesty, it's a sub-par trade off at best. Excess sodium, HDL cholesterol, fat, nitrates, free radicals and the prospect of disease isn't worth the tastiness of a steak if you're both trying to watch your health (not just your weight, mind you) and build muscle mass. There are countless alternatives that both provide more protein as well as fall under the 'healthy' category.
I think the phenomenon you are referring to is mixed up, you must be referring to the advent of meat and dairy lobbyists brow beating the FDA into misleading the American public to consume more animal products for the sake of business. The fact remains that a human being does not need to consume animal products to live, it is not essential to life in any way.
I'm eager to hear your response to this topic. Though I highly suggest you read a book before you reply, as I work in the field of nutritional studies.
On the contrary, my simple-minded friend, there is actually a massive increase in studies proving red meat to be less-than-healthy for you in terms of healthy growth. I'd like to know where you've read ANY study that supports a diet higher in red meat than what is averagely consumed today. In fact, I challenge you to post a legitimate study from a legitimate source (i.e. not from mcdonalds.com, in fact; almost anything NOT from a .com site would do) that is both new (let's say in the past 5 years) and relevant to fitness dieting. Note that I am only referring to red meat and only referring to it's effectiveness for fitness purposes.
I'm not debating whether protein is good for building muscle mass, but you are forgetting about dry beans known as legumes as well as other alternative sources of protein.
In all honesty, it's a sub-par trade off at best. Excess sodium, HDL cholesterol, fat, nitrates, free radicals and the prospect of disease isn't worth the tastiness of a steak if you're both trying to watch your health (not just your weight, mind you) and build muscle mass. There are countless alternatives that both provide more protein as well as fall under the 'healthy' category.
I think the phenomenon you are referring to is mixed up, you must be referring to the advent of meat and dairy lobbyists brow beating the FDA into misleading the American public to consume more animal products for the sake of business. The fact remains that a human being does not need to consume animal products to live, it is not essential to life in any way.
I'm eager to hear your response to this topic. Though I highly suggest you read a book before you reply, as I work in the field of nutritional studies.
I have little desire to debate nicely with you if you're going to lead off by calling me "simple-minded" and imply that I have not spent a very long time digesting studies on nutrition and it's effect on physical fitness.
I also have no desire to debate with someone who lists "fat" as something that should be avoided. Dietary fat is fine and often very beneficial. Followers of high-fat, low-carbohydrate diets typically have excellent lipid profiles, generally much better than someone on a high-carb low-fat diet.
I did not forget about legumes or other sources of protein. Eating red meat does not imply foregoing lentils or beans.
You are very transparently a vegetarian/vegan advocate, which is fine, but has no place in a discussion about fitness unless the person looking to get fit has specifically requested a vegetarian/vegan diet.
As for being a nutritionist, if you were truly a nutritionist, you'd know that that label means nothing. I am a software developer but I do not claim to be the absolute authority on software development. There are tons of quacks in your field and I'm not convinced that you are not one of them.
try my 300 workout. this training is done after a 30min run (note: you run the pace you used to run and apply it for 30 min) after that, try doing this.
30 pull ups (front)
50 push ups
50 crunches
100 side to side crunches
30 burpis (im not sure how you spell it but what you do is sprawl then jump back up explosively)
40 pull ups (back)
this training is basic so you should finish this workout in 20 min max including breaks. what can you do after if it gets boring? im assuming you know boxing, right? go shadow box for 3 rounds (5 min per round) then go cool down exercise. stretching. do this three days strait a week and you'll feel the difference after.
as for the diet. i am not an expert on this but what i am eating right now? just less red meat. less fat, more veggies and fish. i just cant stop myself from eating redmeat especially if my mom is cooking (i am filipino so pork is like an everyday thing)... (T_T) the torture. but anyways. it is proven that fish and vegetable diet is worth it especially for people who train and work out. healthy and does not deteriorate your body.
Vitamins. we need a lot of calcium. so i advise if you are going to work out, atleast 1 glass of milk a day, if you are alergic to milk. try calcium tablets.
second, we need a lot of vitamin C, bseides from it making our immune system, it repares our tissues, we accuire a lot of damage from training, and you cant train enough if you have damaged tissues.
those are the pre workout vitamins you need. now you also need after workout vitamin.
vitamin B1, B6, and B12 - why? for recovery. take 1-6-12 before you sleep.
Protein: damn we need a lot of these, seriously, hard boiled eggs. atleast 6 a day. if you divide that into portions 1 every 2 hours.
thats all i've got. if anything is unsubstantial. feel free to debate about it and disprove it at any cause, because its your health on the line, we are different people so some things might not apply.
A team should be as happy as a meal - TEAM HAPPYMEAL
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Buy All the planeswalkers!!!
Buy All the Dual Lands!!!
Buy All the fetches!
Create tons of EDH Decks!!!
Eat Nothing but Oats!! (LOL, not true)
Train MMA!!!
Marry My girlfriend!!!
Get her Pregnant only Once!
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Continue my legacy son!!!/Daughter!!
I have little desire to debate nicely with you if you're going to lead off by calling me "simple-minded" and imply that I have not spent a very long time digesting studies on nutrition and it's effect on physical fitness.
Ah, yes, the proverbial high-road. Yet here you are typing a reply? I can only assume you aren't educated on the topic because of your blatant disregard for today's nutritional/scientific community's actual research reports. Apologies if you cannot take a challenge, I meant no offense.
I also have no desire to debate with someone who lists "fat" as something that should be avoided. Dietary fat is fine and often very beneficial. Followers of high-fat, low-carbohydrate diets typically have excellent lipid profiles, generally much better than someone on a high-carb low-fat diet.
No diet that highlights focusing on one or two food groups and cutting out the rest is a reliable diet. Any diet that says you can't eat carbs/sugars/fats is a scam (unless you have a pre-existing medical condition [such as diabetes or glucose intolerance]), all one has to do is look to the right source for information. Of course these TV advertisements want you to listen to them, as long as you order their 'special' food package for just 3 easy payments of $69.99 per month, or maybe to buy their informational booklet, or video, or attend their seminar with a cover charge. The sad part is that people gravitate to these sources because these sources push themselves upon the consumer via media outlets. Information is free, all you need to do is look in the right place for the genuine stuff. Also, I never implied fat was bad. Though in the current times we live in, actively observing/documenting and controlling your daily intake of every nutritional component that passes through your body is a smart thing to do, from A to Z.
You are very transparently a vegetarian/vegan advocate, which is fine, but has no place in a discussion about fitness unless the person looking to get fit has specifically requested a vegetarian/vegan diet.
Actually, I eat red meat on a weekly basis. In fact, I have a major soft spot for Asian-themed pork dishes.. A major soft spot. I'm not a vegetarian, vegan, nor any other of your assumed labels (except maybe omnivore). But I appreciate your baseless assumptions.
As for being a nutritionist, if you were truly a nutritionist, you'd know that that label means nothing. I am a software developer but I do not claim to be the absolute authority on software development. There are tons of quacks in your field and I'm not convinced that you are not one of them.
Again, I never said I was a nutritionist, I just work in the field. If you really want to know, I'm an editor for a nutritional health magazine. So editor, not nutritionist. And I think the word you were looking for was dietician. But I digress, I'm no expert, I just interview the experts and research their studies.
I would have preferred actual articles instead of the abstract and conclusions though. I always like to read the process, rather than the conclusion.
Too bad you need to be a paying subscriber to read the majority of the proper articles =(
Yeah, that's sadly how they get you. Usually an article is an explanation of studies such as these, turning jargon and numbers into paragraphs and break-downs. While technical at first glance, it's the closest you'll get to conclusive evidence.
wow, if your time for 1.5 mile is 16 min. your a monster. haha! i may advise for you to double it. break your own record.
Sprint on every uphill track you pass by. gives you additional strength.
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A team should be as happy as a meal - TEAM HAPPYMEAL
EDH - UWGrand Arbiter Agustin IV UBW Oloro, Ageless Ascetic Modern - Mono U tron / Polymorph / NFTW (ninja for the win)GR tronGR
Buy All the planeswalkers!!!
Buy All the Dual Lands!!!
Buy All the fetches!
Create tons of EDH Decks!!!
Eat Nothing but Oats!! (LOL, not true)
Train MMA!!!
Marry My girlfriend!!!
Get her Pregnant only Once!
Teach my Son/Daughter Sports and magic cards!!!
Continue my legacy son!!!/Daughter!!
[color=green][B][FONT=Trebuchet MS]
No diet that highlights focusing on one or two food groups and cutting out the rest is a reliable diet. Any diet that says you can't eat carbs/sugars/fats is a scam (unless you have a pre-existing medical condition [such as diabetes or glucose intolerance]), all one has to do is look to the right source for information. Of course these TV advertisements want you to listen to them, as long as you order their 'special' food package for just 3 easy payments of $69.99 per month, or maybe to buy their informational booklet, or video, or attend their seminar with a cover charge. The sad part is that people gravitate to these sources because these sources push themselves upon the consumer via media outlets.
Oh my god, are you serious? Why do you insist on saying that I get my information from late-night infomercials and mcdonalds.com? Are you really not aware of the benefits of a carb-restricted diet on lipids and blood sugar? Are you really not aware of the research that has shown restricting carbohydrates can be very effective in controlling weight in those with increased insulin resistance (which is certainly a ton of people in this sedentary society)?
If you weren't so condescending and dismissive with your replies, I might be nice enough to link you some studies, but as it is you'll have to live with the magic of your supposed expertise.
Ive done insanity about four times now and am
in crazy good shape. I also follow a strict paleo diet. Granted, Im only 23 and have been playing soccer since I was 5, buf I can attest to how legit the insanity program is. If you can finish even 80% of a single workout you can run a mile with ease.
Thanks all, for the responses so far, and the lively discussion
16 minutes. Just started running again yesterday. I definitely felt it.
Aside from getting back into running, I think I've got a few things going for me:
1) My neighborhood is pretty hilly, and the physical is on a track
2) I did my run yesterday in hiking shoes. I'll be getting some proper running shoes this weekend.
I would run the 1.5 on a track so you get an apples to apples comparison. Once you know your time, just keep practicing and you'll get there. 13:25 for 1.5 miles isn't really that bad, although at 16 min you got some work to do. Proper running shoes will help.
If you are training on a treadmill, set it to run at 8 MPH, run for as long as you can, and if you feel like you are going to collapse, keep pushing until you actually do (this is important), obviously stay safe though. At 8 MPH, your mile time is 7 minutes and 30 seconds, and if you are able to go the full 1.5 at 8 MPH, then your total time is 11:45, which is far above what they are giving you.
Train more than you think you will need to, thus, you don't get embarrassed (big deal to me), and more importantly, if you get sick or the week before you are really busy and can't run, you will know what you can do.
The body can do so much more than we give it credit for and when it feels like it is telling us to quit, we need to push through, that is the best way to get results.
If you are running outside, go to a local track and push yourself harder than you are used to.
I am also a big fan of sprints, then jogs, then walks, then jogs, then sprints. Changing it up helps you to get in better shape a lot faster. I wrestled back in my olden days, and that is the best way our coach was able to get us in shape (my mile then being under 6 minutes).
Final note, be sure to run more than once a day, and drink protein shakes to regain your strength. If you can run early morning, mid day, and late night, you might be ready for this by next week.
Hope this helps, and remember, it is not an 'if' you can do it, you can. It is whether or not you will train hard enough for it.
Oh my god, are you serious? Why do you insist on saying that I get my information from late-night infomercials and mcdonalds.com? Are you really not aware of the benefits of a carb-restricted diet on lipids and blood sugar? Are you really not aware of the research that has shown restricting carbohydrates can be very effective in controlling weight in those with increased insulin resistance (which is certainly a ton of people in this sedentary society)?
If you weren't so condescending and dismissive with your replies, I might be nice enough to link you some studies, but as it is you'll have to live with the magic of your supposed expertise.
In all honesty (and politely) the best diet is a well balanced one, and to have that constantly. Crash diets often to result in weight gain later, and this guy is training to run faster, not to lose weight (which would be nice). It is more healthy to monitor what you eat and stay within the recommended guidelines for your age/weight, etc.
And excessive carbs is virtually unnecessary for the human diet, moreso if you are mostly sedentary. Carbs from pure carb sources such as wheat(even the oh so idolized whole-wheat) and potato are generally unnecessary because carbs don't actually do anything for your body besides provide an enormous source of energy. But that's it. It does not directly pomote muscle growth(unless you're so calorie restricted that your body is unable to process the proteins into amino acids and and send them to the appropriate areas). It does not provide essential fat required for the body to function properly.
Except, what on earth do you need a massive source of energy for if you don't do anything all day besides sitting on your ass?
If you are mostly sedentary(roughly speaking do not stand/walk for more than 4-5 hours and lack proper resistance or hard conditioning training a day) then you are best served with intentionally avoiding a dedicated carb source and instead eating a diet that is something like 70% protein source/20% fat/10% carb while hitting recommended fiber amount or higher( should be higher). It will be physically impossible for you to over eat and gain weight, because protein and fiber at that level is incredibly filling.
Really, If you want to become leaner then eat a diet of green stuff/tomatoes and some form of protein source. That's it. Avoid bread and potatoes and milk unless you're actively doing intense physical work or training. You'll naturally lose weight over a period of time. You can easily become more fit, gain muscle mass by adding in walking and some resistance training.
It really is incredibly simple so long as you don't have some health condition.
I would run the 1.5 on a track so you get an apples to apples comparison. Once you know your time, just keep practicing and you'll get there. 13:25 for 1.5 miles isn't really that bad, although at 16 min you got some work to do. Proper running shoes will help.
My email notice gave me the location of the track I'll be testing on. Its at a middle school, so I'll be going there this next week to do exactly that. Thanks again!
If you are training on a treadmill, set it to run at 8 MPH, run for as long as you can, and if you feel like you are going to collapse, keep pushing until you actually do (this is important), obviously stay safe though. At 8 MPH, your mile time is 7 minutes and 30 seconds, and if you are able to go the full 1.5 at 8 MPH, then your total time is 11:45, which is far above what they are giving you.
Train more than you think you will need to, thus, you don't get embarrassed (big deal to me), and more importantly, if you get sick or the week before you are really busy and can't run, you will know what you can do.
The body can do so much more than we give it credit for and when it feels like it is telling us to quit, we need to push through, that is the best way to get results.
If you are running outside, go to a local track and push yourself harder than you are used to.
I am also a big fan of sprints, then jogs, then walks, then jogs, then sprints. Changing it up helps you to get in better shape a lot faster. I wrestled back in my olden days, and that is the best way our coach was able to get us in shape (my mile then being under 6 minutes).
Final note, be sure to run more than once a day, and drink protein shakes to regain your strength. If you can run early morning, mid day, and late night, you might be ready for this by next week.
Hope this helps, and remember, it is not an 'if' you can do it, you can. It is whether or not you will train hard enough for it.
Agreed. Once I get my muscles refamiliarized with getting regular use, I'm confident that, if nothing else, I can just push myself for the test.
That said, I agree with your advice, and will take it to heart
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If you are mostly sedentary(roughly speaking do not stand/walk for more than 4-5 hours and lack proper resistance or hard conditioning training a day) then you are best served with intentionally avoiding a dedicated carb source and instead eating a diet that is something like 70% protein source/20% fat/10% carb while hitting recommended fiber amount or higher( should be higher). It will be physically impossible for you to over eat and gain weight, because protein and fiber at that level is incredibly filling.
I agree with most of what you are saying, but 70% protein is extremely high and really overkill for pretty much anyone. There's little need to go beyond 30% protein, at a 2000 calorie diet 30% protein is 150g of protein, which is more than enough even for a beginning lifter.
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I never heard back from the police, and assumed I wasn't considered. Today, I received an email, inviting me to take the physical and written exam. I haven't run since the weather turned cold, around three months ago. My physical is set for Feb 7.
I want to give it a shot. At the same time, I'm concerned whether I can meet the physical's requirements. They are:
21 push-ups (no sweat)
33 sit-ups (no sweat)
1.5 mile run, in 13:25 (A bit concerned)
So, I'd like advice from those who are fit/into running: what would you suggest to someone like me, to be able to pass this physical in three week's time?
UBW Sharuum
BR Olivia Voldaren
UR Jhoira
URG Riku
U Vendilion Clique
1.5 Miles in 13:25 isn't that big a deal. You can walk a mile at a brisk pace in 15 minutes. Maybe hit the gym and the treadmill and run at a brisk pace for 15 minutes, and see how far you get (don't look at the distance to the end). That'll tell you how much work you have to do.
Also, make sure to pace yourself so you don't burn yourself out right before the test.
I'm going to tell you right now, I have a few cop friends and the physical requirements aren't that bad. They frequently have these exams and the only people who wash out of the physical are the ones who don't prepare at all.
Also, be advised that you may not hear back after this test for a while. Local government hiring can take forever, and if they don't get enough candidates to fill an academy class, it can be a long process.
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Chowing down on a burger or some red meat is usually not the best idea, though it's debatable about animal products affect on fitness. Eat right and it will improve your body and mind in ways that will make you not want to go back and to stay in shape. Fortunately, you can't just hop off of the couch and run a 5 minute mile. With that in mind, try pacing yourself with a timer. Just clock your comfortable pace, then beat it, rinse and repeat. A seasoned runner does upwards to 100 miles a week, without sounding pretentious; you can muster beating your clocked time more than once a day.
Lastly, if you are a fan of beer or alcohol, you need to drop drinking while you work out. It's as bad as eating a Big Mac, drinking ******* your muscles' ability to heal, might as well have not worked out.
Eat right and keep at it, furthermore, keep at it after you pass your test. It would be a terrible waste to start running only to stop once you get your job.
EDIT: That's not fair, I'm using ******* in the correct fashion <.<
I run twice every two days, once in the morning and once in the evening. Start short and slow, then build up. Initially, I ran around the park but gradually moved up to running around bigger parks and cross-country running courses.
Not sure what to say. Mind over matter and just do it (you know, don't fail to prepare) maybe?
Find good running shoes. Bad ones can cause or aggravate musculoskeletal problems.
Impairs. Slows.
Yeah, stuff is ridic.
There is nothing wrong with red meat, especially in this context. Dietary restrictions advising that you cut out red meat and eggs and chow down on grains are wayyyy out of date and are more in place due to politics than our current understanding of nutrition.
There is no debate about animal products and their effect on fitness, unless you want to talk about specifics. Your body needs protein to build and maintain lean mass.
Thanks to Heroes of the Plane Studios for the amazing sig!
The morning/night carbdichotomy does not make sense unless he has an active job. If he works out at night his carbs should be more focused towards later in the day. If he works out in the morning, then obviously carbs are fine in the morning.
On the contrary, my simple-minded friend, there is actually a massive increase in studies proving red meat to be less-than-healthy for you in terms of healthy growth. I'd like to know where you've read ANY study that supports a diet higher in red meat than what is averagely consumed today. In fact, I challenge you to post a legitimate study from a legitimate source (i.e. not from mcdonalds.com, in fact; almost anything NOT from a .com site would do) that is both new (let's say in the past 5 years) and relevant to fitness dieting. Note that I am only referring to red meat and only referring to it's effectiveness for fitness purposes.
I'm not debating whether protein is good for building muscle mass, but you are forgetting about dry beans known as legumes as well as other alternative sources of protein.
In all honesty, it's a sub-par trade off at best. Excess sodium, HDL cholesterol, fat, nitrates, free radicals and the prospect of disease isn't worth the tastiness of a steak if you're both trying to watch your health (not just your weight, mind you) and build muscle mass. There are countless alternatives that both provide more protein as well as fall under the 'healthy' category.
I think the phenomenon you are referring to is mixed up, you must be referring to the advent of meat and dairy lobbyists brow beating the FDA into misleading the American public to consume more animal products for the sake of business. The fact remains that a human being does not need to consume animal products to live, it is not essential to life in any way.
I'm eager to hear your response to this topic. Though I highly suggest you read a book before you reply, as I work in the field of nutritional studies.
And is it quite literally lb for lb?
I have little desire to debate nicely with you if you're going to lead off by calling me "simple-minded" and imply that I have not spent a very long time digesting studies on nutrition and it's effect on physical fitness.
I also have no desire to debate with someone who lists "fat" as something that should be avoided. Dietary fat is fine and often very beneficial. Followers of high-fat, low-carbohydrate diets typically have excellent lipid profiles, generally much better than someone on a high-carb low-fat diet.
I did not forget about legumes or other sources of protein. Eating red meat does not imply foregoing lentils or beans.
You are very transparently a vegetarian/vegan advocate, which is fine, but has no place in a discussion about fitness unless the person looking to get fit has specifically requested a vegetarian/vegan diet.
As for being a nutritionist, if you were truly a nutritionist, you'd know that that label means nothing. I am a software developer but I do not claim to be the absolute authority on software development. There are tons of quacks in your field and I'm not convinced that you are not one of them.
try my 300 workout. this training is done after a 30min run (note: you run the pace you used to run and apply it for 30 min) after that, try doing this.
30 pull ups (front)
50 push ups
50 crunches
100 side to side crunches
30 burpis (im not sure how you spell it but what you do is sprawl then jump back up explosively)
40 pull ups (back)
this training is basic so you should finish this workout in 20 min max including breaks. what can you do after if it gets boring? im assuming you know boxing, right? go shadow box for 3 rounds (5 min per round) then go cool down exercise. stretching. do this three days strait a week and you'll feel the difference after.
as for the diet. i am not an expert on this but what i am eating right now? just less red meat. less fat, more veggies and fish. i just cant stop myself from eating redmeat especially if my mom is cooking (i am filipino so pork is like an everyday thing)... (T_T) the torture. but anyways. it is proven that fish and vegetable diet is worth it especially for people who train and work out. healthy and does not deteriorate your body.
Vitamins. we need a lot of calcium. so i advise if you are going to work out, atleast 1 glass of milk a day, if you are alergic to milk. try calcium tablets.
second, we need a lot of vitamin C, bseides from it making our immune system, it repares our tissues, we accuire a lot of damage from training, and you cant train enough if you have damaged tissues.
those are the pre workout vitamins you need. now you also need after workout vitamin.
vitamin B1, B6, and B12 - why? for recovery. take 1-6-12 before you sleep.
Protein: damn we need a lot of these, seriously, hard boiled eggs. atleast 6 a day. if you divide that into portions 1 every 2 hours.
thats all i've got. if anything is unsubstantial. feel free to debate about it and disprove it at any cause, because its your health on the line, we are different people so some things might not apply.
EDH - UWGrand Arbiter Agustin IV
UBW Oloro, Ageless Ascetic
Modern - Mono U tron / Polymorph / NFTW (ninja for the win)GR tron GR
Buy All the Dual Lands!!!
Buy All the fetches!
Create tons of EDH Decks!!!
Eat Nothing but Oats!! (LOL, not true)
Train MMA!!!
Marry My girlfriend!!!
Get her Pregnant only Once!
Teach my Son/Daughter Sports and magic cards!!!
Continue my legacy son!!!/Daughter!!
Ah, yes, the proverbial high-road. Yet here you are typing a reply? I can only assume you aren't educated on the topic because of your blatant disregard for today's nutritional/scientific community's actual research reports. Apologies if you cannot take a challenge, I meant no offense.
No diet that highlights focusing on one or two food groups and cutting out the rest is a reliable diet. Any diet that says you can't eat carbs/sugars/fats is a scam (unless you have a pre-existing medical condition [such as diabetes or glucose intolerance]), all one has to do is look to the right source for information. Of course these TV advertisements want you to listen to them, as long as you order their 'special' food package for just 3 easy payments of $69.99 per month, or maybe to buy their informational booklet, or video, or attend their seminar with a cover charge. The sad part is that people gravitate to these sources because these sources push themselves upon the consumer via media outlets. Information is free, all you need to do is look in the right place for the genuine stuff. Also, I never implied fat was bad. Though in the current times we live in, actively observing/documenting and controlling your daily intake of every nutritional component that passes through your body is a smart thing to do, from A to Z.
Actually, I eat red meat on a weekly basis. In fact, I have a major soft spot for Asian-themed pork dishes.. A major soft spot. I'm not a vegetarian, vegan, nor any other of your assumed labels (except maybe omnivore). But I appreciate your baseless assumptions.
Again, I never said I was a nutritionist, I just work in the field. If you really want to know, I'm an editor for a nutritional health magazine. So editor, not nutritionist. And I think the word you were looking for was dietician. But I digress, I'm no expert, I just interview the experts and research their studies.
Certainly and certainly:
http://www.ncbi.nlm.nih.gov/pubmed/22412075
http://www.ncbi.nlm.nih.gov/pubmed/22207512
http://www.ncbi.nlm.nih.gov/pubmed/21831992
http://www.ncbi.nlm.nih.gov/pubmed/19307518
http://www.ncbi.nlm.nih.gov/pubmed/20713902
http://www.ncbi.nlm.nih.gov/pubmed/15956652
And for variety's sake: http://www.health.harvard.edu/blog/study-urges-moderation-in-red-meat-intake-201203134490 (Which links to another study: http://www.ncbi.nlm.nih.gov/pubmed/22333876 lol)
Additionally: step it up!
We're often easily physically capable beyond what we choose to do, we just choose to do things we're comfortable with.
I would have preferred actual articles instead of the abstract and conclusions though. I always like to read the process, rather than the conclusion.
Too bad you need to be a paying subscriber to read the majority of the proper articles =(
Yeah, that's sadly how they get you. Usually an article is an explanation of studies such as these, turning jargon and numbers into paragraphs and break-downs. While technical at first glance, it's the closest you'll get to conclusive evidence.
16 minutes. Just started running again yesterday. I definitely felt it.
Aside from getting back into running, I think I've got a few things going for me:
1) My neighborhood is pretty hilly, and the physical is on a track
2) I did my run yesterday in hiking shoes. I'll be getting some proper running shoes this weekend.
UBW Sharuum
BR Olivia Voldaren
UR Jhoira
URG Riku
U Vendilion Clique
Sprint on every uphill track you pass by. gives you additional strength.
EDH - UWGrand Arbiter Agustin IV
UBW Oloro, Ageless Ascetic
Modern - Mono U tron / Polymorph / NFTW (ninja for the win)GR tron GR
Buy All the Dual Lands!!!
Buy All the fetches!
Create tons of EDH Decks!!!
Eat Nothing but Oats!! (LOL, not true)
Train MMA!!!
Marry My girlfriend!!!
Get her Pregnant only Once!
Teach my Son/Daughter Sports and magic cards!!!
Continue my legacy son!!!/Daughter!!
Oh my god, are you serious? Why do you insist on saying that I get my information from late-night infomercials and mcdonalds.com? Are you really not aware of the benefits of a carb-restricted diet on lipids and blood sugar? Are you really not aware of the research that has shown restricting carbohydrates can be very effective in controlling weight in those with increased insulin resistance (which is certainly a ton of people in this sedentary society)?
If you weren't so condescending and dismissive with your replies, I might be nice enough to link you some studies, but as it is you'll have to live with the magic of your supposed expertise.
in crazy good shape. I also follow a strict paleo diet. Granted, Im only 23 and have been playing soccer since I was 5, buf I can attest to how legit the insanity program is. If you can finish even 80% of a single workout you can run a mile with ease.
I would run the 1.5 on a track so you get an apples to apples comparison. Once you know your time, just keep practicing and you'll get there. 13:25 for 1.5 miles isn't really that bad, although at 16 min you got some work to do. Proper running shoes will help.
Train more than you think you will need to, thus, you don't get embarrassed (big deal to me), and more importantly, if you get sick or the week before you are really busy and can't run, you will know what you can do.
The body can do so much more than we give it credit for and when it feels like it is telling us to quit, we need to push through, that is the best way to get results.
If you are running outside, go to a local track and push yourself harder than you are used to.
I am also a big fan of sprints, then jogs, then walks, then jogs, then sprints. Changing it up helps you to get in better shape a lot faster. I wrestled back in my olden days, and that is the best way our coach was able to get us in shape (my mile then being under 6 minutes).
Final note, be sure to run more than once a day, and drink protein shakes to regain your strength. If you can run early morning, mid day, and late night, you might be ready for this by next week.
Hope this helps, and remember, it is not an 'if' you can do it, you can. It is whether or not you will train hard enough for it.
In all honesty (and politely) the best diet is a well balanced one, and to have that constantly. Crash diets often to result in weight gain later, and this guy is training to run faster, not to lose weight (which would be nice). It is more healthy to monitor what you eat and stay within the recommended guidelines for your age/weight, etc.
MTGS egos at their finest.
Thoughts on proxies:
And excessive carbs is virtually unnecessary for the human diet, moreso if you are mostly sedentary. Carbs from pure carb sources such as wheat(even the oh so idolized whole-wheat) and potato are generally unnecessary because carbs don't actually do anything for your body besides provide an enormous source of energy. But that's it. It does not directly pomote muscle growth(unless you're so calorie restricted that your body is unable to process the proteins into amino acids and and send them to the appropriate areas). It does not provide essential fat required for the body to function properly.
Except, what on earth do you need a massive source of energy for if you don't do anything all day besides sitting on your ass?
If you are mostly sedentary(roughly speaking do not stand/walk for more than 4-5 hours and lack proper resistance or hard conditioning training a day) then you are best served with intentionally avoiding a dedicated carb source and instead eating a diet that is something like 70% protein source/20% fat/10% carb while hitting recommended fiber amount or higher( should be higher). It will be physically impossible for you to over eat and gain weight, because protein and fiber at that level is incredibly filling.
Really, If you want to become leaner then eat a diet of green stuff/tomatoes and some form of protein source. That's it. Avoid bread and potatoes and milk unless you're actively doing intense physical work or training. You'll naturally lose weight over a period of time. You can easily become more fit, gain muscle mass by adding in walking and some resistance training.
It really is incredibly simple so long as you don't have some health condition.
My email notice gave me the location of the track I'll be testing on. Its at a middle school, so I'll be going there this next week to do exactly that. Thanks again!
Agreed. Once I get my muscles refamiliarized with getting regular use, I'm confident that, if nothing else, I can just push myself for the test.
That said, I agree with your advice, and will take it to heart
UBW Sharuum
BR Olivia Voldaren
UR Jhoira
URG Riku
U Vendilion Clique
Bingo.
I agree with most of what you are saying, but 70% protein is extremely high and really overkill for pretty much anyone. There's little need to go beyond 30% protein, at a 2000 calorie diet 30% protein is 150g of protein, which is more than enough even for a beginning lifter.