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2012/02/25, 03:50 PM
Yellow there, so happy to find this site ,I've been searching since a while for such site that can provide free and different training programs, offers you a trackin calender for ur Wo and much most important for me was the "flexibility" as being a medical student final year "intern" doesnt really allow much of regular free days due to shifts.
Im Minoshka (amina is real name) 25 and been doin aerobic since abt 4 or 5 years but with so much interruption cause of studies..i had bulimia 2 years ago n reached 67 or 65 kg..which were hard to drop , my weight now is oscilliating betwenn 61 and 63 maybe 64 depends on days..my problem is i love food so much n love esp chocolate,,cakes cookies n so on lol..and when i work im so into it n doin it so hard so when i stop i feel the difference in few days really..
what i want is to go back t wo,, challenges n get a high level n a perfect shape, endurance (though i almost get fat all my body, my arms n belly are oneswhich bothers: bit more fatty n disgracious..i used to exercise with weights :s n lot of abs)..
n this not only for summer or so but to have it such a habit as it helps me shake out the stress n build me stronger to assume the pressure of my work esp shifts..
any advice is welcome and i hope i'll find new friends to go together on same Wo :)
PS: went to nutritionist since a month n couldnt start that diet :s SOS!
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2012/02/26, 01:23 AM
dobro pozhalovat Minoshka!
You're a medical student, so I probably don't have to tell you how the body works, but I'm going to do it anyway. As you know, by eating lots of sugary foods (and not even good sugar at that), you're overloading your system with glucose, which in turn, sends out floods of insulin to deal with the glucose. Insulin inhibits fat burning, so even if you do exercise, your body will throw all the glucose in your system at your muscles to bring down your insulin levels, and leave all the fat cells untouched. This is a phenomenon that's known as metabolic inflexibility. Because you're not exercising your body is running strictly off of glucose, and the demand to burn calories is not high. This keeps your metabolism low. Because you spend a long time working in the hospital, eating when you can, you probably eat a lot of processed food. Processed food contains a lot of refined carbohydrates, which translates to simple sugars, which translates to further glucose in your system.
How do you break this cycle? Clean up your diet and do some strength training. You need to dump insulin and glucose, to allow your energy conversion systems to stabilize. Then, you need to ramp up your calorie burning, putting a demand back on your metabolism. By doing this, you'll retrain your body to burn both glucose and glycogen. This will eventually stimulate the conversion of fat to glucose and help you reduce fat mass, and maintain a higher metabolism.
Specifically, you want to take up some sort of circuit training program or a strength workout with low reps and high rounds (at least 3 rounds of 8 intense exercises) What you're trying to accomplish is an interval workout with short bursts of intense anaerobic exercises, with some time in between to let your body kick in to recovery. If you can, follow this up with cardio exercises (at least 30 minutes, 4 times a week)
As far as your diet goes, you really need to prepare your food ahead of time, so that you've got some healthy nutritious food with you. That way, hitting the vending machine is harder to justify, and you can eat regularly. High protein, low carb at first...especially the bad carbs.
I understand you have a busy schedule, and sleep is the most desireable thing when you can get it, but if you want to change your physique, you need to put in the work on the weights and cardio.
Good luck, and again, welcome!
-Herald
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2012/02/26, 01:29 PM
otchen sposibo Herald !
even if -as you said- I know all those facts but it feels good to hear it from another one, somehow it's encouraging!
Time is the biggest issue and what terrifying me is the way of life I got to live! I love practicing sport; never had the chance to be in a team but I really have a good "heart n long breath" at it..endurance is my stuff n i used weights so much humm 2years ago so when i slowed down arms got really fatty even mom doesnt agree..but not feeling comfy..
as a doctor I assure you, it's not about anything but "motivation..faith and optimism" like medecines..when u have them all you ll respect the prescription and go till the end :)
again so much thank you..
I just couldnt find my start "on" button yet since months im tryin to do this..but sleeping disorders (caused or gotten worse by shifts) affects the metabolism n make slower!!
anyways..again n again thank you for your time and the effort you have taken to write me all this and to give me advices!!I just want some friends or partners to support each other and to challenge a bit,, adrenaline is hell of a booster lol..I hope ill find ones!!
Sposibo , and spokoini noche :p
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