Dave, what sorts of books/articles can you recommend about form?

Now THERE is a great idea! I've heard a lot about using bento boxes when you're brown-bagging your meals and I think this could be great for me because I am always working or at school with a lunchbag overflowing with brown rice and plain chicken or salad.



What sorts of healthy, diet-friendly foods do you put in your bento meals?



Thanks!

Mmm, good call Itadaki! Thanks for the great ideas!

Thanks all! Great advice all around!



What sorts of sandwiches do you all like?

Hi all -



I'm in need of some delicious (and easy) low-cal recipe ideas. I've been buying boneless, skinless chicken breasts and seasoning them up with lemon or lime juice and mrs. dash and then baking them for about 45 minutes and serving that with brown rice. eeeeesh, i am sooooo burnt out from plain chicken breasts now that i am a little sick to my tummy thinking about it. i also want some variety because i don't want to get stuck in a rut.



i don't eat cooked fish (i DO love me some sushi)!!! any ideas for entrees or sides....let me know! much thanks, traineo pals!

Yeah! What is that three-way plank? Also, what are your favorite ab routines? I heard somewhere that it is safe to work your abs without needing to rest 48 hrs in between like the rest of the muscle groups.



Much thanks!

Well remembered, Minu. Yup, that's Red Fraggle. She was the athletic, sporty, cheery and awesome Fraggle and she's sort of my "fitness role model" right now...haha! Thanks again for all the help, Minu. You're terrific!

Thanks New Me and Minu...I hadn't even thought about the whole height thing... Gee it's hard to be small in the gym. I'm going to experiment with those other ideas for cardio this weekend! Thanks much, Traineo buds!

Hi all -



So, I'm using the elliptical machine because it is basically the only cardio machine I can use due to two bum knees which give out all the time. I've noticed recently though, after an extended hiatus from the gym, that my lower back starts to ache about a third of the way into my time on the machine (I like to go for about an hour). I've never experienced this before. I'm always sure to keep my abs engaged to prevent lower back pain.



What is the proper form for using the elliptical and making the most out of your time on the machine? Thanks all!

Thanks all! Great recommendations - I'll check these out. And New Me, great advice on buying textbooks! So here's another question: Given my vital statistics below - do you think these goals are attainable? And also, is putting on about 10 lbs of muscle onto a 4'10 frame going too far? Thanks for the advice and support!



Vital Stastistics:

Height: 4'10

Weight: 110 lbs

Goals: To lose about 5 - 10 lbs of the body fat covering what will be emerging muscles in the abs/legs/arms and to gain about 10 - 12 lbs of muscle.

Hey all! So I am in the beginning stages of trying to get as fit as possible (oh who are we kidding? I wanna get ripped...ripped in a feminine way, of course)



Vital Stastistics:

Height: 4'10

Weight: 110 lbs

Goals: To lose about 5 - 10 lbs of the body fat covering what will be emerging muscles in the abs/legs/arms and to gain about 10 - 12 lbs of muscle.



I love to lift but due to a recent strain in my left tricep, I really need some pointers on how to make these muscles do their thing! I'm not in the position to be able to work with a personal trainer right now and besides, I want as much knowledge as possible (as well as the satisfaction of feeling self-taught).



Can anyone recommend some essential reading that I can check out about weight training for women (for beginners, of course) or exercise physiology in general? Thanks much, traineo pals!

Wow, thanks Phil. Great advice on how to make lifestyle modifications. I have replaced my vicious white pasta w/ butter and parmesan cheese cravings with lundberg sweet brown rice and hot sauce. I'm doing a lot of brown rice and baked chicken breasts for lunches/dinners and I'm going to start integrating whey protein shakes into my daily meal schedule.



One of my biggest issues, however, is late night snacking. I've definitely switched out sweets and salty carbs late at night for fruits, lowfat cottage cheese or brown rice. What can you all recommend to stave off late night snack cravings? Thanks!

Here's another question: how much cardio is too much cardio?

Thanks New Me and Phil! Great advice, indeed. I really do like the elliptical machine and my gym has a new treadmill that is supposed to be much lower impact so it helps prevent shock absorbing into the knees -- I think I'll try that tomorrow. In college, I fell in love with weight training and I just love to feel strong and powerful so I know that if I stick with it, I'll see some results in a few months. I just have to keep reminding myself that the extra fat layers have to come off first before you can see the muscles underneath. Here's a question: how much cardio would you recommend to get that extra fat off so that the muscles eventually can be seen? I also know that I should lift before doing cardio so I'm already pulling my glycogen stores before I even get on the cardio machines.



In the meantime, I've decided that knowledge is power and have surrounded myself with workout mags and books that illustrate different exercises and of course, great advice from my traineo buds! Thanks for your advice and support!

Hi all -



So I joined traineo almost a year ago and due to personal circumstances (life always seems to get in the way of our fitness plans doesn't it?) I've fallen off the wagon several times. But now I am back and committed to losing the extra padding and gaining some serious muscle.



I've been easing into much better eating habits (taking out white flour/rice, eating whole grains fruits veggies and lean meats, cutting out the sweets and processed junk). Now I am trying to bring the exercise into the picture. I've been doing capoeira once a week for a couple of weeks now (love love love it) and today I finally got myself to the gym. I did the full-body circuit with machines and then did an hour of cardio on the elliptical machine.



So, here's the problem. I'm only 4'11 so the circuit machines are really hard for me to use because of my height and I think I wrenched my back doing the hamstring machine. I also feel like the elliptical machine exacerbated it a bit (I love the elliptical machine and have been using it because of my knee problems).



Anyhoodle, I think this is basically a case of getting overzealous about working out again so if I could call upon the amazing advice of the traineo community for advice on getting back in the saddle and losing about 5 - 10 lbs of fat and gaining about 10 - 15 lbs of muscle! Thanks all!

I really want to get in on the C25K plan - it seems exciting. Problem is: I have no ACL's in either knee so I'm nervous about getting into a running problem. I've made an appointment to see my doctor and plan on chatting about it with him.



The extent of my cardio has always been the elliptical machine and more steadily I train, I'm noticing that I'm starting to get lower back pain. Itadaki - were you faced with a similar affliction? I read that yours has subsided and I'm wondering if maybe its too soon (or if I'm at too much risk) to begin a running program beyond what I'm doing on the elliptical machine.



My overall goal is to get those muscles out from hiding under a leeeetle bit of fat so I'm trying hard to identify a cardio program that will do it for me - and I think running may be it!



Any advice is always appreciated. Be well everyone

Congrats, Heather! Good luck with your next goal!

Joel - yes, that's a good point about spot reducing. I'm trying to get the cardio going but the diet has been tough. Thanks for the recommendation for the body builder diet - sounds like a challenge but I'm going to try for it! thanks for the info!

Ahhh, plateaus. This sounds a bit silly - but how do you know when you've really hit a plateau or if you're just getting lazy? I'm still getting into the game with lifting and cardio-ing regularly. It's all such a mystery to me right now....lots of learning to be done. Jo - cheat day? Tell me more! I'm all about that but I've been hesitant because a lot of people say it can derail the whole week. I'm not dieting per se - mostly because that word doesn't do much for me, existentially speaking! But I'm trying to muscle up a bit and blast some belly fat (like everyone else in the world) Any advice from anyone is always appreciated! Thanks and be well

I agree - everything in moderation, kids, even moderation!



I've always been at odds with artificial sweeteners because they taste of chemicals to me. But I like splenda - a relative of mine is a toxicologist who did many of the preliminary studies on sucralose as a sweetener and the the research has been mostly positive. Anything in large amounts can be dangerous. If I can help it, I'll reach for the Splenda. But I'm not big on sweets so if I need a cup of tea, I might just treat myself to some plain old sugar or honey.



Right on, RaeVynn - agave syrup is fab! I really love it - it can be a little "spendy" but a little goes a long way!

Ack, I don't even know where to begin. I've been off the wagon and on it and back off again (most recently trying to eat better after a recent trip to hawaii derailed my plans for ab-domination!) I've checked out fitday.com but I'm not in love with it. I'm also going to check out thedailyplate.com - that seems a little more user-friendly so far.



I'm going to being tracking my eating - at least with a food journal and then maybe segue into calorie counting.



I've given myself this entire summer to clean up my diet and blast some of that fat and of course, get those arms in fighting shape. Any motivation is greatly appreciated! Be well

I love edamame, as well. I boil it up and keep it in the fridge - especially helpful for late night snack attacks.



I'm also a big fan of lowfat/no fat plain greek yogurt (Trader Joe's carries a name brand and their brand - both are fab). I mix it with curry powder and use it as a condiment on sandwiches. I also mix it with cucumber and mint for instant tzatziki dip and serve it with toasted pita chips. Serve alongside hummus for extra protein.

I like to cut whole wheat pita into wedges and place them in the toaster oven for about 2 minutes or so. When the edges lift and slightly brown, they are ready to serve. I mix plain, non-fat greek yogurt with mint and cucumber for instant tzatziki dip. Serve alongside hummus or baba ghanouj or both.



I'm down with edamame, as well. I keep them prepared in the fridge if I have a late night snack attack!

Alrighty, I too am sheepishly raising my hand -- because I ordered the videos and they've been sitting in the closet....OH THE SHAME! But now that you've all given such rave reviews, I think I'll have to get on it now Any ideas for how to get started with the program? Thanks for the encouragement, folks!

I heart green tea. However, I would advise against taking green tea in pill form because often times the ingredients are overly processed and the tablet form can also contain nasty fillers that just serve to extend the shelf life. Also, I concur with many on this board: green tea is not a miracle fix. It does have lots of health benefits (antioxidants, etc) but it won't replace the good of lowering caloric intake and increasing exercising.



Just grab some nice loose green tea (I prefer loose over teabags) and steep them in hot hot hot water and enjoy! No need to mess about with pills. Below is one of my favorite recipes for jazzing up green tea - it's Moroccan Mint Tea. NOTE: I use a touch of sugar in my recipe because this is one of my little treats for myself. Experiment with Splenda if you prefer or leave out sweetener altogether - it's great on its own!



10 fresh mint sprigs, plus 4 for garnish

4 teaspoons green tea

4 cups water

Sugar - experiment with different amounts if you wish so as to suit your caloric needs.



Boil water. Pour a small amount in teapot and swish around to warm the pot. Combine the mint and green tea and sugar in the teapot, then fill it with the rest of the hot water. Let tea brew, stirring the leaves once or twice, for 3 minutes. Pour tea through a tea strainer into glass teacups to serve. Garnish with remianing 4 sprigs of mint.





Enjoy! Be well

Hi all -



I hope this note finds everyone well. My situation, briefly, is that I'm working on blasting a bit of belly fat that's hiding what I hope are the ab muscles beneath. I'm working up to getting to a 6 day per week weight lifting/cardio workout combo. I'm eating pretty healthfully: getting lean forms of protein and lots of fruits and veggies. I've been considering adding a "cheat day" to my routine. That is, one day per week, I'd like to be able to eat what I choose and then resume the healthy diet without feeling like I've undone everything I've worked for. I know many personal trainers and hard core fitness buffs do this.



Can this work for anyone? Suggestions are appreciated!



be well

Aloha all -



Hope this note finds everyone feeling happy, healthy and powerful! I'm a newbie and I'm wondering if folks can pass along suggestions for post-weight lifting/cardio meals and snacks. Today, for example, after doing an hour of weight training, I had half a boneless, skinless chicken breast with lemon/mustard sauce and around 3/4 cup of whole wheat spaghetti. Is this too much? Not enough? I'm aiming to get protein and carbs in my meals as my fitness goals include getting rid of the bit of fat around my midsection and seeing those muscles come out!



Thanks and be well

Aloha all -



Hope this note finds everyone feeling happy, healthy and powerful! I'm a newbie and I'm wondering if folks can pass along suggestions for post-weight lifting/cardio meals and snacks. Today, for example, after doing an hour of weight training, I had half a boneless, skinless chicken breast with lemon/mustard sauce and around 3/4 cup of whole wheat spaghetti. Is this too much? Not enough? I'm aiming to get protein and carbs in my meals as my fitness goals include getting rid of the bit of fat around my midsection and seeing those muscles come out!



Thanks and be well

I hadn't even considered sushi as a post-workout refueler - such a great idea! I see from the posts that tuna rolls and salmon sashimi are popular choices. Any other suggestions? Thanks for putting this out there - I'm so excited to snack on sushi after my next workout! Be well

Heather -



Thanks for your helpful suggestions - especially for the gram counts! Any ideas for how to add lean protein to lunch and snack? Also, since you're such a great tipster, do you have any suggestions on how to quell late night snack attacks? I've made some progress in that when I do feel the need to snack, I go for the healthy choices (pita toasts with hummus or fat-free strained greek yogurt with mint; edamame; handful of cheerios)



Many thanks and be well