*** The next best thing for geeks to get in shape ***

[-silencer-]

It was for 1hr 30 mins per day

Do that 5x a week and everyone can get into shape quite easily. I've known a lot of previously-pregnant moms getting a killer body back quite quickly just by doing this for a couple months. Christina Aguilera is doing it to get back into shape right now too.

The trick is to simply not make excuses for cutting time, effort, or intensity short, and not blow it all eating a box of cookies or 12 pack of beer/soda afterwards. Most people can handle eating 1500-2000 calories a day with 90 minutes of weights & cardio and still lose 2-5 lbs a week.

[Talamarr]

The trick is to simply not make excuses for cutting time, effort, or intensity short, and not blow it all eating a box of cookies or 12 pack of beer/soda afterwards. Most people can handle eating 1500-2000 calories a day with 90 minutes of weights & cardio and still lose 2-5 lbs a week.

This. It really is that simple.

[kwschs]

True, it can be that simple, but the problem is, 95% of people ARE doing that now.

The site I am creating will be a place for people to start, and progress, all while joining a great community. Some people really are also in need of what type of food they should be buying at the GROCERY store also, and how to read certain things like nutritonal facts.

[Bellicus]

Some people really are also in need of what type of food they should be buying at the GROCERY store also, and how to read certain things like nutritonal facts.

That'd be great to learn. I know what is healthy and what is not but still not exactly sure what I need to buy to have a balanced diet. I've dropped the cokes and just went to water and juice. I just want to avoid buying all those protein buckets that you buy at GNC or Vitamin Shoppe, which cost way too much money. :thumbdown:

Keep us posted!

[-silencer-]

Some people really are also in need of what type of food they should be buying at the GROCERY store also, and how to read certain things like nutritonal facts.

Fruits, veggies, natural fats from dairy, meat, and nuts.. avoid trans fats and refined sugars, which means avoid high fructose corn syrup, hydrogenated/partially-hydrogenated oils, mono & di-glycerides. Just because a "serving size" says it contains 0% on a nutritional label, doesn't mean it doesn't have a certain amount of that component.. just less than .5% of the serving size. If a bag of chips has 12 servings and 0% trans fats, but the ingredient list shows hydrogenated oils or mono/di-glycerides, it can actually contain quite a bit of trans fats. Natural fatty acids in nuts (almonds!), fruit/veggies (olives & avocados), and many meats (fish!) products are not only very healthy, but essential for human tissues to survive.

It's not difficult to be smart about it. If it's a sort of 'dessert' or 'sweet' food, chances are it's high in caloric and refined sugar content. Eat what is widely known to be healthy foods, but double-check labels for those refined sugars & hydrogenated oils. You'd be stunned to see how many foods use high fructose corn syrup and hydrogenated oils.. all to improve shelf-life and reduce costs.

[kwschs]

To be honest, I love seeing someone in GNC drinking a red bull and buying protein, when i can tell from a glance they are at like 25% body fat. That is the worst way to do it.

It is further in detail on my site, but a general idea of some good foods to eat in general, whether working out or not, are things like chicken (not fried, im talkin grilled etc) rice, salads, veggies, fruits, water, etc. And to be honest, unless your burning 5000-6000 calories a day as I am, there is no need for what people consider "the extra cookie" once a day. My coach requires that I eat choclate and he makes me show him the wrappers (pathetic I know) because im nutso about eating healthy, and there needs to be a balance.

[antishadow]

I've found while getting in shape after a lazy period is that accountability always helped a ton. I don't know what features besides the videos and such you have planned but one suggestion would be a daily email in the evening sent to registered users that says just one thing:

Have you done your exercises today? (or something to that effect)

Then have Yes/No links that answer directly from the email without having to login, mess with stuff, etc.

Then track those and chart them, whatever. Possibly stick in the email a short blurb.

Just tossing out ideas - I'll be checking this out when you release.

[-silencer-]

Losing weight and staying healthy is a fundamentally simple 3 areas:
- Maintain steady calorie range for your age/sex/weight/activity level.
- Maintain steady exercise involving both weights and cardio.
- Maintain healthy diet to include essential fatty acids, nutrients, vitamins, protein, calcium, fiber, and sugars.

Calories..
Most people will fall somewhere between 1250 (very light women) and 2500 (larger men) to maintain current body weight. There are exceptions above 2500 calories for the extremely active, but shouldn't be any adult needing fewer than 1250 calories.

Exercise..
Everyone should have a steady amount of both resistance (weight) training and aerobic exercise.
Weight training is used to maintain muscle mass and skeletal strength. Bones become weak if not stressed. Muscles are burnt for calories if not used. Use light weight with many repititions to stay toned and not build larger muscles. Use heavier weight with less repitition to increase muscle size, which helps burn more calories. Do weight exercises without resting too much between sets - think of it as another form of aerobic exercise while you're doing it. You do not need to exercise a muscle group more than once a week, so each day, rotate to a different muscle group to cover all muscles every 5 days of working out.
Aerobic exercise is the calorie burner. If you do not do any weight training, you will burn muscle as well as fat, which reduces the amount of calories you'll burn due to decreased muscle mass. Always do a minimum of 60 minutes of aerobic exercise at a fairly intense level, and try different exercises every day (or every few days). Aim for 75-90 minutes of aerobic exercise after 15-30 minutes of strength training.

Diet..
Food choice..
Forget all those fad diets, including basically blind low-carb / low-fat diets. You need the various nutrients that come in various higher carb and higher fat foods, but you need to eat those correct foods. First, definitely eliminate ALL fast food. Also, many menu choices at restaurants that appear healthy simply have too many calories to be worth it. If you must go out to eat, order something healthy (chicken salad with vinagarette dressing, or fish & veggies) and cut the portion size in half. Avoid (although practically impossible to eliminate due to most bread selection) foods with high fructose corn syrup, hydrogenated/partially-hydrogenated oils/fats, mono- and di-glycerides. Avoid all foods containing more than small amounts of sodium (salt). For drinks, nothing is better than water. Fruit juices are good for you, but you need to watch the number of calories they contain. Make a pitcher of water with 2 freshly squeezed lemons and limes for a tastier low-calorie drink, and it'll cost less than two 2-Liter sodas. A glass of red wine a few times a week is fine.
Cooking..
Fruits & veggies are best eaten raw, since nutrients are leached out into the water when boiled/steamed, but a light warming can be used for 'softening.' Grill or (preferably) bake fish/meat products. Only use extra-virgin olive oil as a cooking oil. Do NOT ever add salt, but other spices are fine. Fish and chicken are better choices for meat, and 1-2 eggs a day is fine as well. Avoid high-starch foods like white potatoes and white rice. Go with sweet potatoes and brown rice in moderation instead.

[Yesh]

Some people really are also in need of what type of food they should be buying at the GROCERY store also, and how to read certain things like nutritonal facts.

That'd be great to learn. I know what is healthy and what is not but still not exactly sure what I need to buy to have a balanced diet. I've dropped the cokes and just went to water and juice. I just want to avoid buying all those protein buckets that you buy at GNC or Vitamin Shoppe, which cost way too much money. :thumbdown:

Keep us posted!

What Silencer said is pretty much dead on. I'm sure kwschs will be going into more detail on this site. I'm looking forward to seeing this!

I just want to avoid buying all those protein buckets that you buy at GNC or Vitamin Shoppe, which cost way too much money. :thumbdown:

To be perfectly honest, you don't really need a protein supplement if you're getting enough protein in your diet. However I use Optimum Nutrition 100% Whey Protein to supplement my diet due to the fact that it's a nice/quick/easy way to fill out my daily protein quota. Plus the BCAA's in it make for a nice post-work out shake.

[kwschs]

Its nice to know there is knowledgeable (if thats a word haha) to help out ;p, looks like we'll have a strong community base