New & Need few questions answered .... please!

mike24682

Hey guys,

Totally new to the fitness regime, so have few underlining questions that I need answering as regards a weight loss / toning up regime that I've just begun. Any help / clarification would be grately appreciated:


- Have been told to take up to 4 fish oils before everything I eat (up to a total of 40 per day). Is this essential or avoidable - thinking health and financially here! What are they particularly good for?

- Have had a pretty successful first month of healthy eating and weights / cardio at gym. Still room for improvement though. In terms of eating, are there any good websites / places where I could get good eating plans for each day - that are both cost - efficient and student friendly (i.e. Jamie Oliver not required)?

- Finally, i've done especially well now the last 10 days - is it ok to have a binge day every once in a while to combat the cravings, or is that putting all my good work to waste??

Again, ANY help much appreciated,

Mick

aye

mike24682 wrote: »

- Have been told to take up to 4 fish oils before everything I eat (up to a total of 40 per day). Is this essential or avoidable - thinking health and financially here! What are they particularly good for?

you can get fish oil tablets where you only need one a day. fish oils contain omeag 3, 6, or 9 which are essential fatty acids. our body needs good fats to function correctly. fish oils are also benefical for you hearth health, elps reduce cholesterol, lower blood pressure, and reduce inflammation.

mike24682 wrote: »

- Have had a pretty successful first month of healthy eating and weights / cardio at gym. Still room for improvement though. In terms of eating, are there any good websites / places where I could get good eating plans for each day - that are both cost - efficient and student friendly (i.e. Jamie Oliver not required)?

have a read of the stickies on what to eat. there are plenty of foods there.
in general try to eat 5 to 6 small meals a day, try to include protein and good fats in each meal. drink plenty of water, avoid cereals, white bread, sugar, etc. almonds are a good snakc choice, eat more fruit, veg etc.

mike24682 wrote: »

- Finally, i've done especially well now the last 10 days - is it ok to have a binge day every once in a while to combat the cravings, or is that putting all my good work to waste??

depends on what a binge is. having a pizza is ok, having a pizza for lunch, crisps and choclate as snacks, a chipper for dinner with dessert isnt.

dont completey starve yourself of things, just try to resist, and you'll soon find you don't really want the bad food as much.


finally, post your workout, diet, stats and goals and you might get more help.

corkcomp

+ 1 to the previous post above ....


do NOT take 40 fish oil caps a day though, that is excessive man! the fats in fish oil caps are good fats but that could be over 400 cals a day, some of which might be better used on whole food, IMO ..

Oryx

Re cravings. This is not scientific, purely my experience. It takes about 2 weeks for me to stop having sugar cravings if I eat chocolate or other junk. After 2 weeks without them I dont crave them anymore, but eating them again puts me back to square one. So binges are a no no for me.

mike24682

Thanks for that help guys, appreciate it. Will post a little info on what's going on here:

Basically, I'm a male, 5'10", currently weighing in (after losing some weight) at around 68 KG. Cant completley remember but think body fat is in the region of 27% (if that makes sense, might be way off).

New programme in gym includes the following:

Weights

- 3 sets / 12 reps / 8 KG / inclined dumb-bell lift palm to palm
- 3 sets / 12 reps / back straight alternating arms
- 3 sets / 10 reps / 10 KG / deep squats
- 3 sets / 15 reps /10 KG / side bend
- 3 sets / 15 reps / 5KG / sit-up with weight
- another one too that cant quite remember



Cardio

- 15 mins bike (effort 4, speed 70)
- 15 mins treadmill (1 min - 5.0, 2nd min - 13.0 etc.)

DIET - small cereal, piece of fruit, salad with chicken for lunch, low fat crips at 3pm, dinner (as low calorie as I can make it), more fruit, packet of Tuc
at end of day.


This is just an outline, gym stuff probably all back to front but hopefully gives the jist!

Goals: Lose weight, tone up, get a better shape in general

Oryx

My advice, for what its worth, is basic and based on what you are doing. Go heavier on those weights as soon you can do one set easily. Do a half hour on the tready, instead of 15 mins. Do bodyweight exercises. Pushups, chins.

mike24682

yeah, instructor was saying that alrite. Will move up soon, although last time I went had aches and pains for 3 days after, so am just doing these at the moment - until I get used to them.

oh, and should say, I only am able to go to gym 2 - 3 times week

sfag

in answer to your binge question one day of binging will undo a 5 days of progress in terms of fat loss aims.

and as a newbie you'll need to train more often than twice a week.

advice as per corkcomp.

I think you (or someone) misheard or misquoted the 40 fish oils per day advice.

There are tricks for controlling cravings when you are most tempted such as filling up on energy inducing green tea, or taking two bites of the thing you like and leaving it at that.
There are a also a mryiad of appetite suppressants some of which actually work .