Fitness troubles

[Rob]

Hey Guy's
This is my first time post.
i have my first exam's in January so i am studying like mad at the moment, i live in Tassie(insert two headed joke) so my exams are a little different to all of your's.

I have been reading that a lot of you are trying to drop some weight and tone up, and was just wondering if i could be of any help to you, having once weighed 120kg and now weighing 78 kg i know a lot about weight loss and fitness and i have designed a few diet plans/workout routines for people so if you are having problems with anything like that, just let me know i may be able to help you.

Rob

[Ally]

Cheers Rob thats very kind.

I'm doing well. I started working weird hours three hours ago and I had to leave basketball and I just didnt adapt my diet hence the weight gain. But, I'm training again and going to start basketball in the new year with the ABA. So, hopefully I'll be fit and a good weight within the new year.

I'm pretty much the right weight now its more about tone and fitness. I just rather start my application looking and feeling my best to give myself the best chance.

But, good luck on your exam and have a great xmas...

[Rob]

Yeah i work really weird hours as well some day's i will start at 10 am and other days i will start at 2pm so i know how you feel.

Best of luck with your fitness goals and if you get stuck along the way just give me a yell and i can give you a hand, one thing i would suggest to you and i say this to anyone trying to tone and get good fitness is get yourself a good protein shake just so your muscles don't strave and you are more likely to get less injuries.

hope you have a good xmas i can't wait i love xmas food(mmmmm)

[Ally]

Cheers Rob,

And btw three hours ago is very wrong. I was trying to say three years ago!

Anyhow thanks for the tip and I'm looking forward to the xmas meal as well... Its all guilt free fun!

Good luck with all the xmas shopping... I only have one and a half gifts left to buy! Go me...

[Rob]

Xmas shopping mighty fun times, big crowds, angry customers, rude service.....lol it's the jolly season.

[cowboylaw]

Rob: I'm always open for new ideas - I just underwent knee surgery so I'm going to need to \"get physical\" again soon - can you share some of your plans with me?
Jenn :)

[Rob]

That's cool i can give you all the help you need, i just need to know a few things like what your goals are? also i need to know what your fitness is at the moment on a scale of 1 - 10, do you play any sport and what is your diet like? once i know that we can get started.

[Rob]

That's cool i can give you all the help you need, i just need to know a few things like what your goals are? also i need to know what your fitness is at the moment on a scale of 1 - 10, do you play any sport and what is your diet like? once i know that we can get started.

[cowboylaw]

Rob: I had to stop running about 2 months ago as I injuried my knee, had surgery on it 2 weeks ago. Before surgery, I was running 3-5 km every 2nd day, and doing weight training (complete body). On a scale from 1-10 (10 being top physical condition) - I am probably a 5/6. I do karate 3 times a week, on top of my running and weights. As for diet - I eat well (5 food groups), but I love to snack !!! I am interested in new ideas for training so when my knee is back in shape - I can go hard at it again!! Any suggestions you give me would be great - cheers!!!

[Rob]

You sound fairly physically fit.
a few things i would say is, to ease back into running and weight training after major surgery like that, and mabye(this is up to you) split your weight training to seperate body parts each day instead of full body work outs due to the strain it puts on your muscle with no time for them to heal up from work out to work out.

With your diet try to split your meals into 5-7 smaller meals a day, this may stop your snacking, but if not try to snack on high protien meals such as beef jerkey, cheese, or you can buy tablets called gludion which are basically sugar which burns up really quick in your body and gives you some energy.

Add Milk to your diet probaly around 500 - 700ml a day as milk is a perfect protien amino acid blend(i try to drink 2 litres a day), it is great for after a run or weight session and it is a real cheap source of protien.

You should try to eat alout more Tuna and Chicken as these will strenghten your muscle.

Also you can pick up some stuff called flaxseed Oil take a tablespoon a day this will keep you really healthy(this stuff is great but really expensive so you can use Tuna to get the omega 3's).

You should probaly try to stick to running on grass , a treadmill or cork when you run because this will have less impact on your leg then the concrete will and mabye try to take up a day just to do streching as this will increase your flexiability.


Hope this helps you out if i think of anything which may help you out i will post it for you.

[cowboylaw]

Thanks for all the tips - I'm going to try to change my eating habits, and supplements and let you know how its going ... as for the milk - I don't know if I can drink that much!!! My God man, do you own a cow (or at least shares in the milk business)? Good tips for the working out too - I love running on the road, but you're right about the treadmill being easier on the knees! I'll keep in touch - thanks again, all the best.

I would suggest emailing a guy named Mike at mikeycpm1@rogers.com. He has worked closely with http://www.policetesting.ca (Site not up yet - but they assist with getting people hired after they have the O.A.C.P. Certificate). They provide and will provide online a FREE Exercise Routine to get ready for the PREP; and a cheap eating schedule based on your goals; food likes/dislikes; etc.

Thanks..............

[Rob]

Lol, i wish i owned a cow would sure be a hell of alot cheaper!! (but milk is a much cheaper protien then the stuff you buy in shops like Whey protien Isolate power)

Glad i could help you out even if it's just a little. hope it all goes well.

I also remember that you may want to add a little bit of pyloetrics into your training these are basically things like two footed jumps.

Hope you had a good xmas and have a happy new year

[Freelancer]

Hi Rob,

It so good you are so eager to give people a hand, I am brand new to this and have a fitness level of probly 1 (if that is the lowest) The worst part is that i am a student a spend most my time sitting around studying. I am very particualr with my foods. Do you have any suggestions for me? Any help is greatly appreciated. Thanks

Regards
Nikki