tips on athletic training

Julie Rains · 01-04-2008, 03:51 PM

Does anyone have tips they want to share on training? Perhaps books you are reading, special gear, sports drinks, new techniques?

Right now I am reading Sports Nutrition for Endurance Athletes -- it's a lot of information but I have picked up basic ideas that are easy to implement and then plan on going back to plan my meals/snacks and schedules in depth later.

sloria1 · 01-04-2008, 07:51 PM

I do weight training and I also do some running. It's very important to get enough protein each day. The average person should have 1 g of protein for 1 lb of body weight. A diet consisting of lean meats, eggs, nuts, whey protein, yogurt, and other high-protein foods. Also, foods high in fiber help your body absorb protein better and keep your digestive system regular. Don't forget to drink lots of water, too!

My favorite website for strength training is Stronglifts.com. There's a wealth of information from a very experienced trainer. As far as I understand, he is also a friend of Leo from Zen Habits.

Julie Rains · 01-05-2008, 10:07 AM

Thanks for the links and diet/nutrition ideas. I do strength training also and though it's not my favorite activity, it's great for building muscle around joints (knees for me) and losing weight.

I thought I drank plenty of water but after reading the sports nutrition book, I realized that I need to drink lots and not just around the times that I am doing a workout. The author talks about lean protein as well. And though I thought I was being a bit paranoid b/c I do this: she mentions trying new foods in training situation rather than competitive or big event situation to keep the digestive system straight.

alex · 01-05-2008, 11:28 PM

That's too much protein. And I'm too lazy to explain why. Just don't believe everything you read. Whey is a huge industry, built on the waste product of cheese production.

exrx.net is a great resource.

sloria1 · 01-06-2008, 11:29 AM

I have read a number of sources that recommend high protein intake, especially if you do strength training or other exercise. Protein is absolutely necessary in order to build muscle and burn fat.

Here’s the daily protein intake recommendation of institutions with authority:

* United States Recommended Daily Allowance: 0.8g-1g/kg (0.45g/lbs)
* American College of Sports Medicine: 1.6-1.7 g/kg (0.72g/lbs)

But these figures are for the average person who does not exercise or diet and lives a sedentary lifestyle. For those that do exercise or diet, much more protein is recommended. Mehdi from Stronglifts.com says that 1g protein/lb is the minimum.

Check out these resources:
How Much Protein Do You Need To Build Muscle? | StrongLifts.com
John Berardi - Protein Prejudice (Shows the benefits of high protein at the bottom)
John Berardi - Protein Super Feature

quitejaded · 01-09-2008, 01:13 AM

I love to work out with weights on my feet right before the competetition (in my case the race). When I remove the weights, I move quickly, swiftly, effortlessly! Its fantastic!

Savio · 01-09-2008, 02:01 PM

Does anyone have tips they want to share on training?

Mens Health website is a great source of tips on workouts.
The MH forum is filled with helpful people willing to solve your queries.
Its mostly updated with new workouts and routines.

Here's a link from Men's Health that you might find intresting.
2008 Ultimate To-Do List : Men's Health.com

triathing · 01-09-2008, 04:17 PM

Doing my workouts early in the morning helps me out hugely. You're less likely to pig out or snack through the rest of the day, you don't have to stress about time management late in the afternoon, and you get a really great sense of accomplishment all day long.

Only downside to the early morning workouts is that it takes a few weeks to get used to doing it that way if you're not a morning person. I'd get so tired that I'd conk out on my keyboard by mid-morning. But you get used to it, and that's what carbs are for, anyway.

rolltimer · 01-10-2008, 09:08 AM

You may want to explore some cross training options for when you are rushed for time, not feeling well or injured. Set aside a certain amount of time each day for working out. Even if ill or injured, use that time for a lighter or different workout so you are making progress rather than falling off the wagon. When pressed for time, cut back but don't entirely cut out the time you use for exercise. For example, if you have to work overtime and it cuts into your workout time, take a break from working and go for a walk, climb stairs or just do some stretching or calisthenics near your work station or in your break room.

Gootsy · 01-10-2008, 09:20 AM

Quote:

Originally Posted by sloria1

Check out these resources:
How Much Protein Do You Need To Build Muscle? | StrongLifts.com
John Berardi - Protein Prejudice (Shows the benefits of high protein at the bottom)
John Berardi - Protein Super Feature

John Berardi is awesome. I bought his "Precision Nutrition" about 2 years ago and it had a huge influence on what I eat, how I prepared it, and how often I eat. It's a great deal imo. Although I'll admit that I don't think I've ever been able to follow the program 100 percent for an extended period of time (several weeks).

One thing I have which I use from time to time, are resistance bands/strips (big elastics). They're kinda cool if you just want to play around and tire yourself out. Good range and easy to adjust the resistance or change positions.

01-04-2008, 03:51 PM	#1
Julie Rains Wise Bread Blogger Join Date: May 2007 Location: North Carolina Posts: 401 Thanks: 1 Thanked 0 Times in 0 Posts Reputation: (189)	tips on athletic training Does anyone have tips they want to share on training? Perhaps books you are reading, special gear, sports drinks, new techniques? Right now I am reading Sports Nutrition for Endurance Athletes -- it's a lot of information but I have picked up basic ideas that are easy to implement and then plan on going back to plan my meals/snacks and schedules in depth later.

01-09-2008, 02:01 PM	#7
Savio Member Join Date: Jan 2008 Posts: 52 Thanks: 0 Thanked 1 Time in 1 Post Reputation: (21)	Does anyone have tips they want to share on training? Mens Health website is a great source of tips on workouts. The MH forum is filled with helpful people willing to solve your queries. Its mostly updated with new workouts and routines. Here's a link from Men's Health that you might find intresting. 2008 Ultimate To-Do List : Men's Health.com __________________ A man should control his life. Mine is controlling me. --Rudolph Valentino.

01-09-2008, 04:17 PM	#8
triathing Member Join Date: Jan 2008 Location: Southern Vermont Posts: 36 Thanks: 0 Thanked 0 Times in 0 Posts Reputation: (30)	Scheduling Doing my workouts early in the morning helps me out hugely. You're less likely to pig out or snack through the rest of the day, you don't have to stress about time management late in the afternoon, and you get a really great sense of accomplishment all day long. Only downside to the early morning workouts is that it takes a few weeks to get used to doing it that way if you're not a morning person. I'd get so tired that I'd conk out on my keyboard by mid-morning. But you get used to it, and that's what carbs are for, anyway.

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01-04-2008, 07:51 PM	#2
sloria1 Member Join Date: Jan 2008 Posts: 56 Thanks: 0 Thanked 0 Times in 0 Posts Reputation: (10)	I do weight training and I also do some running. It's very important to get enough protein each day. The average person should have 1 g of protein for 1 lb of body weight. A diet consisting of lean meats, eggs, nuts, whey protein, yogurt, and other high-protein foods. Also, foods high in fiber help your body absorb protein better and keep your digestive system regular. Don't forget to drink lots of water, too! My favorite website for strength training is Stronglifts.com. There's a wealth of information from a very experienced trainer. As far as I understand, he is also a friend of Leo from Zen Habits.

01-05-2008, 10:07 AM	#3
Julie Rains Wise Bread Blogger Join Date: May 2007 Location: North Carolina Posts: 401 Thanks: 1 Thanked 0 Times in 0 Posts Reputation: (189)	Thanks for the links and diet/nutrition ideas. I do strength training also and though it's not my favorite activity, it's great for building muscle around joints (knees for me) and losing weight. I thought I drank plenty of water but after reading the sports nutrition book, I realized that I need to drink lots and not just around the times that I am doing a workout. The author talks about lean protein as well. And though I thought I was being a bit paranoid b/c I do this: she mentions trying new foods in training situation rather than competitive or big event situation to keep the digestive system straight.

01-05-2008, 11:28 PM	#4
alex Banned Join Date: Dec 2007 Location: Wilson's basement Posts: 97 Thanks: 0 Thanked 0 Times in 0 Posts Reputation: (60)	That's too much protein. And I'm too lazy to explain why. Just don't believe everything you read. Whey is a huge industry, built on the waste product of cheese production. exrx.net is a great resource.

01-06-2008, 11:29 AM	#5
sloria1 Member Join Date: Jan 2008 Posts: 56 Thanks: 0 Thanked 0 Times in 0 Posts Reputation: (10)	I have read a number of sources that recommend high protein intake, especially if you do strength training or other exercise. Protein is absolutely necessary in order to build muscle and burn fat. Here’s the daily protein intake recommendation of institutions with authority: * United States Recommended Daily Allowance: 0.8g-1g/kg (0.45g/lbs) * American College of Sports Medicine: 1.6-1.7 g/kg (0.72g/lbs) But these figures are for the average person who does not exercise or diet and lives a sedentary lifestyle. For those that do exercise or diet, much more protein is recommended. Mehdi from Stronglifts.com says that 1g protein/lb is the minimum. Check out these resources: How Much Protein Do You Need To Build Muscle? \| StrongLifts.com John Berardi - Protein Prejudice (Shows the benefits of high protein at the bottom) John Berardi - Protein Super Feature

01-09-2008, 01:13 AM	#6
quitejaded Member Join Date: Jan 2008 Posts: 34 Thanks: 0 Thanked 0 Times in 0 Posts Reputation: (15)	I love to work out with weights on my feet right before the competetition (in my case the race). When I remove the weights, I move quickly, swiftly, effortlessly! Its fantastic!

01-10-2008, 09:08 AM	#9
rolltimer Senior Member Join Date: Dec 2007 Location: Alabama Posts: 136 Thanks: 0 Thanked 0 Times in 0 Posts Reputation: (24)	You may want to explore some cross training options for when you are rushed for time, not feeling well or injured. Set aside a certain amount of time each day for working out. Even if ill or injured, use that time for a lighter or different workout so you are making progress rather than falling off the wagon. When pressed for time, cut back but don't entirely cut out the time you use for exercise. For example, if you have to work overtime and it cuts into your workout time, take a break from working and go for a walk, climb stairs or just do some stretching or calisthenics near your work station or in your break room.