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Originally posted by DJ RANN . In fact I'm struggling to think of any other regular cardio exercise that is actually worse for your body?

being black after 5 in ferguson .

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Originally posted by Looney4Clooney being black after 5 in ferguson .

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Originally posted by Looney4Clooney being black after 5 in ferguson .

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Originally posted by Looney4Clooney being black after 5 in ferguson .

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Originally posted by Silky Johnson *punch*

ouch

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Originally posted by SYSTEM-J By that logic anyone who has ran a full marathon is guaranteed knee and/or hip problems. There are a few blokes in my office in their 50s and 60s who ran marathons back in their day and none of them have any knee or hip problems. Nor have they expressed any regret or advised me against running when we've talked about it.

"marathonS?" as in plural or many? Then honestly they're really lucky. I have a family member who is a consultant physio therapist specializing in osteoarthritis in the knees and her clinic is filled with either people who have heavy manual labor jobs (brickies, welders, warehouse workers) or runners, especially long distance.

The problem is that we're just not designed from an evolutionary standpoint to have that level of impact for sustained periods. Our cartilage developed as a fixed lubrication system for our knee joints and the knee caps are really the only protection - there's no real shock absorbing mechanism that evolved (like you have with animals that jump long distances in relative proportion to their bodies).

I suppose doing it in moderation really won't cause problems - we're resilient that respect but running long distances regularly just seems like a sure fire way to fuck up your knees, and trust me, once you're there, there's no going back.

I'm lucky I dodged the bullet as I did Taekwondo for several years but I did it at a point when I could still recover and rehab with no lasting effects. Now? No fucking way.

One guy was a distance runner for the army team, ran plenty of marathons. Another was a fell runner, a third guy ran at least one London marathon.

I've already decided to shift to cycling in a couple of years, as many runners do. But running a marathon is something I'm set on achieving, and I'm confident my mileage totals are way below most genuine running enthusiasts. In answer to your earlier question - I can't even count the number of serious injuries friends have suffered from football or rugby. Ask Vivid Boy about his knee operations. Compared to most popular sports running is pretty harmless, as long as you build your body up steadily and don't push it with high mileage.

Well the main thing is that we evolved to live to be maybe 50 - 60 if we were lucky. So, to live perhaps a decade with creaking joints rather than three to four of them.

Ok I need advice on healthier meal options now...

I love chicken, fish and turkey and rarely eat red meat so that's a decent start (I think).

My problem now is eating less fat and WAY less salt, but every food label I read in my local grocery store seems to be packed with fat and salt

I need the help of the healthier eaters on here to help me eat less fat, less salt and I'd also really appreciate advice on what kind of salads to eat as even when I eat at a restaurant and order a salad I've been told that some restaurant salads have just as much fat and calories as a fucking big mac. WTF

I should also note that type 2 diabetes and heart disease run in my family, and since I take certain medications that fuck with my blood sugar I wouldn't mind suggestions based on avoiding those two problems for as long as possible.

Stay away from processed meat (or anything, really) as much as you can. Most fish is generally pretty low in fat, and if you're going for chicken/turkey then go for breast meat, as the other parts of the bird have a higher fat content.

Where the fat and calories often kick in, like what you were saying about salads, is in the sauce/dressing/marinades etc. It might seem a little boring at first, but if you're cooking your own food, then try to use herbs and spices to flavour what you're making, rather than sauces/pre-made-whatever that you buy at the supermarket. At a restaurant... I dunno, you kinda have to eat what they give you, but ask the wait staff about it. Specific dietary requirements are fairly common, and a lot of restaurants will cater to it if they can. Or they do here, anyway.

I eat ok, but my diet is far from perfect, so take my post with a grain of salt. Some others here will hopefully be able to help more

You know Ive been told before to buy a full BBQ chicken from the grocery store and use it for meals throughout the week.

I have no problem doing this but half the fucking chicken is dark meat... Am I supposed to waste that much of what I buy?

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Originally posted by Alex You know Ive been told before to buy a full BBQ chicken from the grocery store and use it for meals throughout the week. I have no problem doing this but half the fucking chicken is dark meat... Am I supposed to waste that much of what I buy?

If you're looking to cut down on fat, then a whole BBQ chicken isn't the best idea, IMO. The skin, particularly, is basically... fat. They will cook the chicken to make it tasty, not healthy.

That said, I know you have mobility issues at the moment. Are you somewhere that you can cook meals properly without a huge fuck around? Or do you need to get ready-to-go stuff from the store?

Dude I wish I could cook, but my condo isn't set up for a person on wheels.

I've put on so much weight in the past year due to my worsening condition because I buy so much prepared crap. Frozen pizzas, ready made sandwiches and lots of deli meats to make an easy sandwich.

It's gotten ridiculous and I need to change my habits, but the internet is full of such conflicting information that I don't know where to start and the fact that I'm only semi-moblie doesn't help.

Good news is is that my last battery of blood tests were excellent, and my blood pressure is also perfect, but I realize I eat too much salt and fat and I need to cut that shit down.

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Originally posted by Alex Dude I wish I could cook, but my condo isn't set up for a person on wheels. I've put on so much weight in the past year due to my worsening condition because I buy so much prepared crap. Frozen pizzas, ready made sandwiches and lots of deli meats to make an easy sandwich. It's gotten ridiculous and I need to change my habits, but the internet is full of such conflicting information that I don't know where to start and the fact that I'm only semi-moblie doesn't help. Good news is is that my last battery of blood tests were excellent, and my blood pressure is also perfect, but I realize I eat too much salt and fat and I need to cut that shit down.

Good on the blood-work. The rest, yeah, that makes it difficult. I dunno how much I can help, sorry Alex

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Originally posted by Sushipunk Good on the blood-work. The rest, yeah, that makes it difficult. I dunno how much I can help, sorry Alex

Ah well. Thanks for what you did provide. I'm sure someone here will be able to spell it out for me.

The internet is full of misinformation on the topic of nutrition. You would be going in circles if you didnt have a person to help lead you along. ITs because a) some people are opportunists and promote information that only aligns with paradigm b) some people do not keep up with current research and thus promote old and refuted information and c) maybe they are just dont know.

You do have alot of good resources however. Depends how technical you wanna get. Im a huge science nerd and studied bio as a minor so i gobble all that shit up. Couple important principles

1. Macros (macronutrients) are the most important thing to track if your serious about losing weight and/or making gains. You can do it the old fashioned calorie counter by calculator and paper way or you can use apps now to automate the whole process (recommended) . Macro nutrients are fat, protein, and carbohydrates. NEVER CUT OUT ONE AND MAKE IT TO LOW. These are not sustainable diets. Diets in which one macro is reduced significantly are diets not meant to be used for a lengthy period of time. For example, i did a ketogenic diet which is high fat and protein and low carb. I did this diet for about a month and it produced pretty rapid weight loss. I then switched back to a normal balanced diet.

2. Other rules about macros is that their consumption levels depend on your physical output. The more you work out, the more energy your body needs to maintain homeostasis and thus the more food you can eat (without becoming out of shape)

3. Not sure why your so fixated on low fat.... YOU NEED FAT in your diet. You need good fats. A ratio of proper omega 3 fats to omega 6 fats to omega 9. Fat is needed to for important anabolic (muscle building) hormones like testosterone to syntehsize protein.

Yes you need to limit your salt and you can do that by eating natural foods. Yes you need to limit your fat but i dont think you need to limit your fat as much as your thinking. I consume 80g of fat roughly daily. If your looking to be healthier and feel better, you need to consume more protein , (this is key) and limit your carbohydrate intake. Carbohydrates are linked to every metabolic disease.

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Originally posted by Alex Ah well. Thanks for what you did provide. I'm sure someone here will be able to spell it out for me.

There are healthy foods that need little prep. I'll list my base.

1. Breakfast: steel cut oat meal with fruit no sugar. Occasionally eggs no bead or cheese.

2. Lunch: Prewashed salad with nuts or whatever healthy toppings. No pre made dressing only lightly covered in olive oil/vinegar. Alternative soup and sandwich. No bread or cheese. Use wrap as a substitute. Tuna fish is my go to meat.

3. Supper: some variation of a
grain (quinoa/non white rice), a veggie and
lean meat (chicken or fish).

Snacks: fruits and nuts. No chips or junk food. Apple is my go to.

Drink: Water, carbonated water, or tea. No soda, juice, or anything with sugar or sugar substitute aka diet.

Now the hard part... do it and stick to it. Once you do it for a month you'll form a habit and you'll want eat that way. After awhile if you go to a restaurant and eat fast food it will make you feel sick.

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Originally posted by Jon_Snow There are healthy foods that need little prep. I'll list my base. 1. Breakfast: steel cut oat meal with fruit no sugar. Occasionally eggs no bead or cheese. 2. Lunch: Prewashed salad with nuts or whatever healthy toppings. No pre made dressing only lightly covered in olive oil/vinegar. Alternative soup and sandwich. No bread or cheese. Use wrap as a substitute. Tuna fish is my go to meat. 3. Supper: some variation of a grain (quinoa/non white rice), a veggie and lean meat (chicken or fish). Snacks: fruits and nuts. No chips or junk food. Apple is my go to. Drink: Water, carbonated water, or tea. No soda, juice, or anything with sugar or sugar substitute aka diet. Now the hard part... do it and stick to it. Once you do it for a month you'll form a habit and you'll want eat that way. After awhile if you go to a restaurant and eat fast food it will make you feel sick.

This is very good advice. I'd also add that even if you're not going to the gym, invest in a good, lean protein powder. Eating protein (especially morning/noon hours) will reduce your appetite for foods higher in carbs and sugars.

Also, don't neglect sleeping 6-8 hours every night. Most of your fat loss occurs during that period. And water. Drink lots of it even if your going to the men's room every 10 minutes.

Thanks you two.

I'll take the plunge starting Wednesday as it is the night I buy my groceries.

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Originally posted by Alex Thanks you two. I'll take the plunge starting Wednesday as it is the night I buy my groceries.

The hard part is starting. After that it's all down hill...and remember......

Just smashed my 10k PB by almost two minutes. My new record is 00:48:01. Still a pretty average time in the grand scheme of things but it's these little personal achievements that make keeping fit worthwhile.

It feels good when break through a physical and mental barrier in running.

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Originally posted by Alex Thanks you two. I'll take the plunge starting Wednesday as it is the night I buy my groceries.

Good luck. Don't look at it as depriving yourself because those type of diets don't last. You're looking to improve your eating habits not to obtain perfection.

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Originally posted by Jon_Snow It feels good when break through a physical and mental barrier in running. Good luck. Don't look at it as depriving yourself because those type of diets don't last. You're looking to improve your eating habits not to obtain perfection.

Thanks man.

Yesterday I went out to dinner and had some grilled chicken and a salad. Didn't feel like I was missing out at all.

Today I drank an ensure for breakfast (This is a problem I have that I am just NOT hungry in the morning for ANYTHING, but my best friend's mom is a dietician and believes ensure is an ok breakfast until I find something that's healthy that I can stomach in the A.M.)

I also had a turkey breast sandwich and assorted greens salad for supper.

I am often hungry late at night though... Any suggestions for healthy snacks?

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Originally posted by Alex . I am often hungry late at night though... Any suggestions for healthy snacks?

Choose whatever suits you. This is what i bounce around for during late night:

Fruits ---> apple or bananna
Veggies ---> Edamame packets (these are delicious)
Dairy ---> Greek Yogurt PLAIN FLAVOR + Flavored protein powder or stevia extract
Meat ---> lettuce sliced turkey wraps


And if really on the verge of breaking... ill low fat and low sugar ice cream or frozen yogurt bars

Plain Greek yogurt + chocolate protein powder + pure cocoa powder = healthy "pudding". So fuckin good.

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