Fitness/Nutrition/Weight Loss Basics?
I’m a vegan recently converted to an almost entirely raw food/fruit/vegetable/nut diet (occasionally including soy almond or flax milk, tofu/tempe, grains and low calorie soups and salad dressings). I’m trying to build my endurance/strength to become more fit- hopefully dropping the extra 10-15 lbs I could stand to lose. I’m really interested in fitness and nutrition but I feel like I don’t know what I’m doing from time to time… could anyone point me in the direction of helpful websites or resources to check out? I’ve already searched through past discussions but I’m really looking to expand my understanding a little more! Thanks everyone :)
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@seelifebe, First off I would start by making sure you’re getting whole food proteins, because they are essential in building a healthy, lean body that you’re going for. Make sure you’re getting good berries like acai and blueberries. Like you said, soy and almond milk are great sources of whole food proteins. Hemp is really good too. Look into the product Sambazon, not trying to solicit anything, but they have a variety of organic, vegan acai juices that include a protein line. They’re super good and I use them a lot as meal replacements or post work outs.
As far as fitness goes, the quickest way to lose fat is to gain muscle. So make sure you are using weights about twice a week. I would try to mix in a day of yoga or pilates every week. Then I’d say spend about two days a week with cardio. And don’t just run. Try looking for a plyometrics class, or something that your body isn’t used to. When you get stuck in the same routine it makes it extremely difficult to make any gains. I try to educate myself online with fitness and nutrition as well, but I’ve found it very hard to find good information. My best advice is to sit down with a fitness expert and have them lay out a plan for you. It’s usually free and they’re always super friendly in my experiences.
yoga is a great way to stay or get into great shape, if you dont like running on a treadmill or the cardio becomes boring try finding a sport or activity that keeps you moving and just play.. for gaining muscle dont think too much about the workouts, just pick a few muscles that work well together like bicep/back. if that gets a little complicated stick with the basics. one day do everything that is pulling towards you. then the next day do legs. free squats is one of the best workouts to do. then the 3rd day do a day that is all pushing- away from you. dont think so much just work your body until it starts hurting- push yourself cause no one else is going to. and about the diet, you look pretty good with your choices. i stay away from meat as well and try and eat a plant based diet. watch forks vs knives if you havent. overall dont stress about any of this.. just make healthy choices wherever you are. and as long as you have the intention you will bring yourself to your goals. if you got any other questions ask
@ricky, this is great advice! I find myself running on the treadmill a lot- maybe I’m not getting as much out of it as I think! I have a copy of Insanity laying around, so that might be my next stop.
Also, I use 1/2 a pack of Sambazon’s frozen acai in my morning smoothie most days! Love it so much- such a great product.
Where do you suggest I go looking for a fitness expert? I’m in NYC- everything is incredibly expensive (and seemingly everything costs something here!)
@thankyou, Forks v Knives was incredible!
I’m really not very knowledgable on how to properly focus on certain muscle groups, do you know of any websites or videos that could help me get oriented to using free weights? Right now I’m doing reps on machines daily.
@seelifebe, that’s awesome! I love their smoothie packs! I usually make the bowls though and add mango, coconut and hemp granola. Most gyms will have a fitness coordinator, I’m just assuming you’re a member somewhere if you’re running on a treadmill… They might charge you for an assessment but that’s better than paying for a personal trainer you know. Anyway if that doesn’t work let me know I’m sure I can help you figure something out. Good luck!!!
@ricky, That sounds like a great way to switch it up! I might give that a try… is hemp granola easy to find? I’m assuming Whole Foods would be the best place to look. Unfortunately I just have exercise equipment available in my building, but I’ll keep looking!
@seelifebe, I would imagine Whole Foods would carry it. It’s Nature’s Path hemp plus granola. If I were you I would just go to a gym and act like you wanna join, then just ask for a fitness coordinator to line you out with a plan and go about your business haha
Weight loss is definitely about exercise, but just as important if not MORE important than exercise is your caloric intake.
You have to expend more energy than you consume in order to create a caloric deficit. When you’re in a small caloric deficit, your body will go to its fat stores to get that extra energy it needs to function properly. Keep your protein up and eat healthy carbs.
Use an online calculator to determine your caloric needs. Here’s a good one to use: http://www.freedieting.com/tools/calorie_calculator.htm