kids bike safety image
gravvyboat
I've been working out more and more. But I haven't been eating more. I generally eat less than 2,000 calories a day.
I'm 6'2", 180 lbs. Daily I ride 10 miles on a bike, run a mile, 2 max sets of hindu pushups. 2 max sets of situps and 3 sets of 10 pull ups.
I know conventional wisdom says I need to eat like 9 meals a day of a dozen fruits, nuts, and what not to get up to probably 3k calories per day. But could this be wrong?
Basically, I feel great, have very good energy (great energy when I get red meat) and I look great too.
Has there ever been any research into this? Does anyone have any personal experience or know the effects of such behavior?
Answer
The following healthy living recommendations will help you if youâre trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:
*1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm
Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.
Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
Adults: http://www.halls.md/ideal-weight/body.htm
Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html
It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.
*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.
Avoid âHigh Glycemic Load Carbsâ (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html
Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
*3) Exercise on most days by doing cardiovascular training and/or resistance training activities.
Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is âWeight Training for Dummiesâ. A superb magazine to buy with resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter. An excellent free online resource is at http://www.exrx.net/
A good book to buy that teaches you the cardiovascular training basics is âFitness for Dummiesâ.
*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.
*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is âDietary Guidelines for Americans 2005â. A superb book to read is âYou The Ownerâs Manualâ. An excellent periodic publication is the âNutrition Action Health Letterâ. A reputable test you can take to measure your biological age is at http://realage.com
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Send me an email or yahoo instant message to "gainbetterhealth" if you want an indoor air purifier recommendation and if you have any questions.
*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.
The following healthy living recommendations will help you if youâre trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:
*1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm
Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.
Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
Adults: http://www.halls.md/ideal-weight/body.htm
Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html
It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.
*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.
Avoid âHigh Glycemic Load Carbsâ (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html
Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
*3) Exercise on most days by doing cardiovascular training and/or resistance training activities.
Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is âWeight Training for Dummiesâ. A superb magazine to buy with resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter. An excellent free online resource is at http://www.exrx.net/
A good book to buy that teaches you the cardiovascular training basics is âFitness for Dummiesâ.
*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.
*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is âDietary Guidelines for Americans 2005â. A superb book to read is âYou The Ownerâs Manualâ. An excellent periodic publication is the âNutrition Action Health Letterâ. A reputable test you can take to measure your biological age is at http://realage.com
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Send me an email or yahoo instant message to "gainbetterhealth" if you want an indoor air purifier recommendation and if you have any questions.
*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.
What areas are best to move to in Rapid City SD?
mudpuppie_
I am planning on moving my family with 4 children to the Rapid City area to attend the School of Mines. We are looking at rentals in the area and want to take into account the quality of the area we move to. Every place has its good and its bad sides, we are aware that there is a gang presence in the city and we are aren't interested in living anywhere where that activity is concentrated. Looking for a nice middle class area where the kids can ride their bikes down the street and make friends in the neighborhood any ideas? What schools are the best in the area? What areas would you recommend and which would you warn against?
Answer
Questions about Rapid City are always welcome! I try to keep an eye out for them. ;)
I answered a similar question awhile back so forgive me for copy/pasting my neighborhood information:
Here is a general breakdown of the parts of Rapid City. I left out downtown as it is mostly just very small apartments and not really suitable for family living. Also, anywhere outside of the city limits and into the country is going to provide you with a more "open" feeling, and there isn't a general "good and bad neighborhood" rule there. (Feel free to open Google Maps and follow along.)
West Side - The West Side is referred to as anything west of Mt Rushmore Rd (also called 8th street). This tends to be referred to as one of the nicer sides of town and usually holds middle class to upper middle class residents. There aren't really any areas here that I personally wouldn't feel comfortable raising a family in.
Along Sheridan Lake Rd are some of the newer houses. These are really nice/family friendly neighborhoods. The further along you drive down Sheridan Lake Rd, the more expensive the houses get. Red Rock Subdivision is located about 10 minutes out of city limits and contains some huge houses that are home to upper class residents. This area is beautiful.
South Rapid - Also known as "Robinsdale Area" to some. It is basically anything South of E St Patrick Street. This is usually home to middle class residents but there are some upper middle class that live here as well. My dad lived on this side of town, and when I was growing up I never felt unsafe here. The houses between E Fairmont Blvd and E Minnesota St are probably the nicest on this side. Between E Fairmont Blvd and E St Patrick St you will find that these houses tend to be smaller.
North Rapid - North Rapid is basically anything north of Omaha Street. I honestly do not recommend living the areas between Omaha and I-90 nor the areas directly west of Lowes and Best Buy. These places are usually home to the lower income residents of the area and there tends to be higher crime rates here. The houses are also very small and often poorly maintained. Now, N Haines Ave (North of Lowes and Best Buy), has some nice houses. This area is newly developed and are nice neighborhoods consisting of about middle class to upper middle class residents.
Rapid Valley - This area is hard to give a recommendation too, and I even live in this area. It's a mix of old and new houses and nice and not-so-nice neighborhoods. Basically all the "newer" areas around Reservoir Rd and Twilight Dr are nice neighborhoods. However there are some streets that look less than lovely. Thankfully, the good and bad areas can pretty much be determined by just driving down the street here.
As far as schools go, Stevens High School is generally the school that is regarded as higher class. The classroom sizes are smaller, allowing for more individual attention. Central High School is currently a bit over crowded, but is getting an extension. I went to Stevens and loved it, but also had friends who went to Central and had no complaints. Both schools have a lot of security for the safety of the students. (Also, a side note that the elementary and middle schools often are determined by where you ultimately decide to live.)
I wish you guys the best of luck in finding a good rental home! :)
Questions about Rapid City are always welcome! I try to keep an eye out for them. ;)
I answered a similar question awhile back so forgive me for copy/pasting my neighborhood information:
Here is a general breakdown of the parts of Rapid City. I left out downtown as it is mostly just very small apartments and not really suitable for family living. Also, anywhere outside of the city limits and into the country is going to provide you with a more "open" feeling, and there isn't a general "good and bad neighborhood" rule there. (Feel free to open Google Maps and follow along.)
West Side - The West Side is referred to as anything west of Mt Rushmore Rd (also called 8th street). This tends to be referred to as one of the nicer sides of town and usually holds middle class to upper middle class residents. There aren't really any areas here that I personally wouldn't feel comfortable raising a family in.
Along Sheridan Lake Rd are some of the newer houses. These are really nice/family friendly neighborhoods. The further along you drive down Sheridan Lake Rd, the more expensive the houses get. Red Rock Subdivision is located about 10 minutes out of city limits and contains some huge houses that are home to upper class residents. This area is beautiful.
South Rapid - Also known as "Robinsdale Area" to some. It is basically anything South of E St Patrick Street. This is usually home to middle class residents but there are some upper middle class that live here as well. My dad lived on this side of town, and when I was growing up I never felt unsafe here. The houses between E Fairmont Blvd and E Minnesota St are probably the nicest on this side. Between E Fairmont Blvd and E St Patrick St you will find that these houses tend to be smaller.
North Rapid - North Rapid is basically anything north of Omaha Street. I honestly do not recommend living the areas between Omaha and I-90 nor the areas directly west of Lowes and Best Buy. These places are usually home to the lower income residents of the area and there tends to be higher crime rates here. The houses are also very small and often poorly maintained. Now, N Haines Ave (North of Lowes and Best Buy), has some nice houses. This area is newly developed and are nice neighborhoods consisting of about middle class to upper middle class residents.
Rapid Valley - This area is hard to give a recommendation too, and I even live in this area. It's a mix of old and new houses and nice and not-so-nice neighborhoods. Basically all the "newer" areas around Reservoir Rd and Twilight Dr are nice neighborhoods. However there are some streets that look less than lovely. Thankfully, the good and bad areas can pretty much be determined by just driving down the street here.
As far as schools go, Stevens High School is generally the school that is regarded as higher class. The classroom sizes are smaller, allowing for more individual attention. Central High School is currently a bit over crowded, but is getting an extension. I went to Stevens and loved it, but also had friends who went to Central and had no complaints. Both schools have a lot of security for the safety of the students. (Also, a side note that the elementary and middle schools often are determined by where you ultimately decide to live.)
I wish you guys the best of luck in finding a good rental home! :)
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Title Post: What happens if you work out frequently without eating a lot?
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Thanks For Coming To My Blog
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