Yratorm, LightMage

Hmm, in Nepal, Tibet and India, you do get chewing tobacco and cigarettes in their pure unadulterated form. These cigarettes (and chewing tobacco) contain only leaf tobacco, and are usually hand-rolled, either by the farmer himself, or by small cottage-industries attached to the land. They even have an outer covering of leaves and not of paper. They are even far CHEAPER than other cigarettes. And I must say they are AS addictive and AS deadly as any other types of cigarettes. My gran-dad died smoking them, which is why I won't touch 'em (learning from elders is a tradition in the east, heh).Basically, it's the nicotine in the tobacco that's the real addictive substance - it is more addictive that almost any other substance other than hard drugs.

Hmm, I'll go straight out and say that that study seems to me to be.. mistaken. Was it done by vegetarians? I fully agree with the stated opinions of Saint-Micheal, midnightvamp, bk2070 and others, who have talked a lot of truly honest-to-goodness sense here. I don't know about vegetarians being smarter, but I do know that a percentage of them are a lot more fanatic than meat eaters. Perhaps a study should be done about that as well. Vegetarianism and intellect in India: Now, to get to the point. I live on the border of tibet and india - I've travelled all over india, where people are famously vegetarian, as has been pointed out. And I tell you that indians are no smarter and no more stupid than anyone else. If you meet a lot of indians, you'll find a small percentage that are brilliant intellectuals, a medium percentage that are 'quite smart', a main population of 'normal intelligence' and then come the rest of the population that is below the norm in intelligence. Does the source of what you take in really matter? What I personally think is this.. Let us imagine (hypothetically) that you are a godly being (with the equivalent powers) - now, you take a stone, and break it into it's constituent sub-atomic particles, then put those sub-atomic particles together again to form complex protein molecules - to form, in essence a chunk of pure protein obtained from A MINERAL SOURCE. Now, you feed this protein to a test subject of yours. The next day you feed him the purest protein you can find from a vegetable source. The day after, you feed him protein obtained from meat. Now, what I think you're going to find is that protein is just protein - WHATEVER it's source. Put emotions to one side and look at the matter coldly, clinically, logically, intelligently and you'll find that the SOURCE of your nourishment doesn't matter, what matters is exactly what's contained IN that nourishment. People talk a lot about cholesterol. I've eaten lean meat all my life (AND vegetables, and rice and whatnot) and I have abnormally low levels of cholesterol - levels lower than most vegetarians. How is that possible, you ask? Why, I just lead an abnormally (for modern humans) healthy life, that's all. I think debates about 'which is better' meat or vegetables, serve no purpose. I believe that the human body needs BOTH. And I truly believe that saying that eating vegetables makes you smarter just proves the exact opposite.

Where I live, on the border of india and tibet, we don't have electricity except in the valleys, and net connections only in the plains. And when I'm at the ryu, which is half way up a mountain, there's no electricity and I sleep on a mat on the hard stone floor.It's not a bad life. We train a lot, are very healthy, so don't really need medicine. People do fall ill sometimes, but they fight it off in a day or two. I guess tibetans and nepalis are a hardy folk. I like this lifestyle, and I wouldn't mind living in the past either. Even if it meant dying in battle, etc. To live by the sword and die by the sword isn't half as bad as people think - there are worse ways to die. Having been in plenty of combats, I'd say a death in combat is a pretty easy and even rather interesting way out of life. As opposed to kidney disease, for example, or senility.If I were to choose a time to live in the future, I'd choose a time when humans were reaching out for the stars. To voyage into infinity - there is a life for a warrior.

If you take in the same amount of calories, I don't see how one meal or several makes the slightest difference. As for several meals 'being unhealthy' - how do you figure that, really? Your culture tells you that? If the meals are light enough you're not going to feel sluggish. I HAVE NOT, anywhere, advised anyone to gorge themselves. I eat several meals a day myself, and I don't have an inch of fat on me, I'm EXTREMELY active, not sluggish at all, and very fit. I have SAID that a 'meal' could be something as light as an apple or a sandwich, I've said you have to watch the calories - and I am repeating myself, so I'd better not say any more. BordaForx has some excellent points on taking in adequate nutrition. Still, make sure you take in less than you burn, or you're sunk. And remember that any exercise has to up your heart rate for maximum effect. Aw, repeating myself again. 'nuff said.

Increasing the amount weight you can lift: Right, we'll take those questions one at a time. First IF you'd like to try to increase the weight that you can lift, you can try reducing the NUMBER of reps to just ONE (in bench-press or squats) - and have a partner standing by, then lift the max you can in a SINGLE lift - this will be considerably more than you can lift when you do many reps. Wait a few minutes, then do another single lift. Do about three to five of these, varying the weight slightly each time. Then do 6 to 8 reps of slightly more than the weight you usually lift. After a week or two of this, try to do two reps of the max weight you can lift, and increase the weight and reps in this way. You DON'T have to take this on, it's just a suggestion IF you'd like to increase. Otherwise, there are.. --------------------------------------------- Alternatives to Heavy Weight Training: However, for people who just CANNOT lift heavy weights for various reasons, you should add a large amount of reps to your light-weights routine, as many reps as you can possibly AND reasonably handle. For example, if you want an alternative to 1 rep of 200 pound bench press, and the heaviest weight you can lift is, say 20 pounds, you have to do 200/20=10 reps of 20 pound bench press, to equal ONE rep of the heavier one in terms of energy burn. Where weight training (in terms of losing fat) is concerned, it's a question of how much WORK your muscles are doing, and therefor how much energy your body is burning. You don't have to do the reps fast or anything - when you lift x weight a certain distance, you burn x energy, period. So, if you can lift 20 pounds of weight (at bench press) you have to do 100 reps with it (not necessarily continuously) it to equal ten reps of 200 pound bench press in terms of energy burn. The more you lower the weight, the greater the number of reps have to be to achieve the same results. You see why I advocate heavy weights for those who can do them, they're a very efficient way of burning energy. If you do for the 'large amount of reps with a light weight' system, please increase the number of reps gradually, don't just go out and do a hundred reps (even in several sets) on a single day. That will only result in muscular injury. Introduce your body into any new program gradually, with care. Remember, injury will RUIN your program. Also note that this light-weight-heavy-reps routine will result in a very lean, highly-toned, endurance based musculature. Your muscles will not be large or strong, instead they'll be built for endurance. --------------------------------------------- On weights tied to your ankles:How much energy this burns depends on just how much you lift your feet off the ground when you walk. If you don't lift your feet much, energy burn is minimal. With any sort weights-program always remember, energy burn occurs mainly when the weight is being moved against gravity. Stair Climbing with weights on your feet would be EXCELLENT. Weights tied to your ankles might be helpful when running, but I have a few qualms here - I think there is a danger of injury to the joints of the legs, don't you? If there was no danger of injury, it would DEFINITELY MULTIPLY the effectiveness of your running (or kicking) routine, no doubt about it. I frequently do tie a weight to my leg when executing that kick, to increase the power of the kick, BUT I find I have to do the kick very lightly, to avoid extra stress to the knee, and also that it places a strain on my spine (my back muscles are strong, so they can take the stress, but as a rule I wouldn't advocate it for everyone). If you think that you can do the running routine (say, without the sprinting) with weights on your legs without injury (please consult your doctor on this), then go ahead with it. However if you have a lot of stairs to climb (or the opportunity to) in your daily life, weights on your legs when you climb them would DEFINITELY add to energy burn. Definitely recommended. --------------------------------------------- The best rule to follow with weights (where losing excess fat is concerned) is - if you can't do heavy weights, go for maximal reps. Go for a hundred reps with each exercise. If you CANNOT do weights AT ALL, go for running, but generally, if you can mix DIFFERENT types of exercises you'll find your program far more effective. I'd say, do what you CAN. If it's not much, make up for that with a disciplined lifestyle and regular training, and patiently reach your goals. If you're doing lighter forms of exercise than those outlined above, remember, you MUST get your heart rate up for at least ten minutes a day for your routine to be effective. If even a brisk walk or a light run does this, it has a beneficial effect. A man who walks may take more time to travel the same distance than a man who runs, but so long as he keeps walking, he'll get there as surely as a man who runs. Slow but sure works JUST as well as intensity and speed. A journey of a thousand miles begins with a single step. All the very best to everyone. ---------------------------------------------

I think refraining from fanaticism in all it's forms leads to a happier, healthier life.

Right, Ellen - you know, if you have trouble keeping to a fitness routine, try taking on a teen as a training partner - teens have boundless energy, and they have tons of enthusiasm as well. I train teens in the martial arts, and the result is I have the fitness and endurance of a teenager. This isn't due to any great will-power on my part - they come over and say 'hey, it's time for the session to start', and I just get with it, drop whatever I'm doing and work out with them.Besides, it's a constant source of satisfaction to me when a sixteen year old gets exhausted before I do, hehe (No, I'm just kidding - I'm not that evil-minded ). - To be honest, I owe these kids a lot. I like teaching kids the martial arts - teaching is something I enjoy, so they get the best possible coaching I can give them, and in return, they help me keep superbly fit - it's a good exchange. This might be useful for those who find it difficult to keep to a training schedule - as ellen says, take on a training partner who has more energy and endurance than you do.Thanks for the input, ellen.

Same here, nutsnvolks! --------------------------- Okay, if you're REALLY determined to lose weight in time for the big day, go to your fridge and toss out everything you find 'yummy' - remove the temptation COMPLETELY, and replace all that with 'functional' foods, even preferably foods that you DON'T particularly like, foods you'll only eat when you're hungry. There's a 'commando' weight-loss course I've just put up on another thread, check it out for a lot more tips on taking off the weight fast: The Way To Losing Weight.. (behold, Here Is Nirvana!) Just kiddin about the Nirvana bit, hehe. The exercise program (and the lifestyle changes I've detailed as well) aren't easy, but if you have the general good health to be able to do it, and the WILL to do it, it will work. Take care, and once again, my congratulations, - - - Yratorm.

Right, very well put - I agree. I'll edit the main post and add something to this effect. Thanks.

The Way to losing Weight.. The Basics: This set of routines was created with the help of EllenTemplar, a fitness instructor and another member of these forums, with some tips from Opaque, who everyone knows. I have edited this post after some members pointed out to me (in PMs) that it might be too hard for many people. And I agree completely. So now there are TWO sections to the post below. The first section is for people who are either slightly out of condition, or for who have problems like hypertension or knee issues, etc. It will work more slowly, but it WILL work so long as you KEEP AT IT. The second section contains a tough workout aimed at people who are relatively young and who have no problems like hypertension, knee problems, etc. It is highly effective and will help you lose weight FAST. _________________________________________________ Section 1: The Easier Road to Weight-loss Nirvana.. For those who cannot do the harder routine in section 2, please follow these simple steps: Step 1) Brisk walking (enough to get your heart-rate up) or light running for between 10 and 30 minutes a day. Also, seek opportunities to exercise in your daily life as well. Move around a lot, walk briskly to get to places, pace when you think, climb stairs (if possible) rather than take the elevator. Try to increase your overall physical activity as much as possible. Make being an 'active', energetic person your LIFESTYLE. Whatever you do, GET YOUR HEART RATE UP for at least 10 to 30 minutes in the day (this causes an over-all rise in metabolism, and thus, weight loss), and you'll do well. Stair-climbing, Rowing, Cycling and Swimming are alternatives to walking - just remember to get your heart rate up for at least 10 minutes and any exercise is beneficial. Another small note: If you have bad knees, please try to do your walking on soft ground/grass, with a pair of nice comfortable shoes, if at all possible. Also, you could try wearing elastic bands on your knees to give your knees additional support, especially when you exercise. Step 2) A 30 minute session in the Gym: On one or two days in the week, go to the gym and work out with light weights (say, at the bench press). Do a large number of total reps (broken down into many sets as you need). Don't start out with many reps all at once, but aim (ultimately) for at least 100. Feel free to rest up to five minutes between sets, just remember to 'wrap-up' so that your body doesn't 'cool-down' between sets. This weight training is hardly essential, but I've found that weight-loss routines work better when you vary the exercise-types a bit. It keeps your body 'on it's toes'. Step 3) Eat small meals (as small as an apple or a sandwich) six times a day, instead of one or two large ones. This will help up your metabolism. WATCH YOUR INTAKE - BE CAREFUL that the total calories of your small meals doesn't exceed what you used to eat before. Also, be careful to take in enough nourishing food to 'keep you going'. Try to not stock the refrigerator with tasty foods - try not to keep tasty foods anywhere within 'easy reach'. Step 4) Take up a hobby that interests you intensely. Strange, isn't it, but this can actually help you lose weight. Take up something you've always wanted to do, and keep at it. Take up a hobby that interests you so much that you would rather work at it than eat - so that food becomes a minor interest in your life. Step 5) Cut T.V. - I'm sorry about this, but there it is. Cut T.V. to between one to two hours a day, you really shouldn't watch more than that, it leads to an unhealthy lifestyle - your body becomes 'used' to being inactive for hours, and then RESISTS activity when you try to exercise. I'm not saying remove T.V. from your life, but cut it down to the minimum/the most interesting programs or whatever. If you choose this 'easier' way to lose weight, you need to make it your lifestyle. If you do, the benefits will be enormous. You will be far fitter, your mind will work more clearly, you will be leaner, healthier, and live longer. It is worth the effort. Bear in mind, that weight loss will come slower with the 'easier' program - but it WILL come, as will the benefits in overall health. Change your WAY OF LIFE, and your body WILL CHANGE TO ADAPT TO IT. Your body is an incredible mechanism - take good care of it, and you will be greatly rewarded. END of Section 1: The easier Way... _________________________________________________ Section 2: The Tougher Road to Weight-loss Nirvana.. "I'm not afraid.." "You will be, my overweight Jedi, you will be.." Right, now that we've got the statutory 'Yoda' warning out of the way, let's get down to business. This is a brutal workout regimen aimed at losing weight, period. IF you can keep to it, the weight will come off. It all depends on you - on how much you can push yourself. I'm assuming you have no medical conditions or knee problems. Those with medical conditions SHOULD consult their doctors before beginning ANY exercise program. ----------------------------------------------------- Now, to lose weight, you should: 1) Lift weight. And I'm not talking light weights here - no ten pound dumb-bells. Go for the heaviest exercises, the bench-press, and the squats. Push yourself - HARD. With the bench-press, start with what you can, but push to reach 200 pounds. With the squats, aim to reach at least 400 pounds. 2) Run. And not a little. Run flat footed for ten minutes, then sprint for two to five minutes. Then walk for five minutes, then run again for ten minutes, then sprint for two to five minutes. Don't think - I CAN'T - think I MUST. If you get tired after just five minutes of running, sit down by the sidewalk for a minute, get your breath back, but MAKE SURE YOU REACH THE TOTAL running and sprinting outlined here. Start with half an hour of running this way - Aim for one hour. 3) Kick. Look at the three pictures showing a simple kick (known in japanese as the haisoku kingeri, and in plain english as a flip kick). The three steps to executing this kick are shown below: Step 1 Step 2 Raise the knee of the kicking leg. Step 3 Kick straight out as shown.. DON'T put too much force into this. Kick lightly. This kick is very simple - you just raise your knee and kick out, forwards. Start with 20 with each leg, increase to 50, go on to 100. When you can do 100 with each leg, raise the height that you kick to. At the moment you're kicking to waist level - when this becomes too easy, raise the knee higher in Step 2 and try to kick near head height in Step 3. Aim for 100 high-kicks with each leg. ----------------------------------------------------- A Schedule: Follow this schedule through the week. Day 1: Weight exercises - Bench press and squats, as much as you can do, as heavy as you can do. Ultimate aim - three sets of 200 pound bench press, three sets of 400 pound squats. Those with knee problems can eliminate the squats and replace them with seated shoulder presses. Day 2: Kicks: Do as much as you can with each leg, aiming for 100 with each leg. When you can do that, increase the height you kick to to head height. Day 3: Running. Run flat footed for ten minutes, then sprint for two minutes. Then walk for five minutes, then run again for ten minutes, then sprint for two minutes. Run for 30 minutes in all. Aim for one hour. (Try to run on a soft surface rather than asphalt or concrete) Day 4: Running again, same as on Day 3. Alternatives, cycling or swimming, but these exercises are NOT equal to running - for example I can do countless laps in a pool and still just be having fun, not be tired at all. Running, I do get tired. Day 5: Weights again, same as on Day 1. Day 6: Long range running - at least an hour or two or several kilometers in a park (on soft ground/ grass, if possible, not asphalt or concrete). - - - A Highly recommended Alternative: A run or hike in the mountains (extremely good for overall fitness, will make your progress in your daily weights routine/running routine MUCH faster. Highly recommended if possible). Day 7: Your usual daily run (as on Day 3), OR a long run as on Day 6, whichever you feel like doing, or if you can make it to the mountains on Day 6, make it a two-day stay in the mountains.. Or you can just rest on this day, if you feel like it. ----------------------------------------------------- Changes in your daily lifestyle: Go to your refrigerator and pitch out everything considered 'yummy' - ice-cream, chocolates, pizza. Replace with functional foods, especially foods you don't particularly like - things you'll eat only when really hungry. Make sure that what you DO stock up on is nutritious, though. Check the calorie content of everything in your refrigerator and MAKE SURE you're really cutting calories. DON'T eat more than you burn. You don't have to be on any starvation diet if you're doing the above regimen, because you're burning plenty, but you don't have to eat too much either.- - - If this seems too harsh, allow yourself ONE treat on any one day in a week. And by treat I mean an ice-cream or something, not a massive meal. Cut TV to no more than a hour a day (if you watch more). It leads to an unhealthy lifestyle. Go for a walk in the park, feed the ducks, talk with your neighbors, chop firewood, take up art or dancing or whatever, just don't sit in front of the TV if you want to lose weight. Increase the 'normal' exercise in your life. Up to five stories up, DON'T use an elevator - use the stairs. Then, if the place you're trying to reach is higher, use the elevator. You can use the elevator coming down. Remember, WHEREVER possible USE the STAIRS. There's no better way to burn fat than stair climbing. If you walk anywhere, do it at a very brisk pace, or even run. SEEK out opportunities to exercise. If you're an executive with a private cabin, start pacing when thinking of something, if you can. If you can't and are stuck at a desk, every hour or two hours, walk down five flights of stairs and then up. PUSH YOURSELF. To the limit and beyond. Don't be like a fat student of mine who came to me wanting to be 'Ninja' then lacked the WILL to do even the most basic of exercises. He will always be fat, as long as he lives - but you're not him. That choice does not have to be yours. Do this program for three months and you WILL see results. I am an honest man, so I offer you no easy way out, no 'effortless' routine. But I also offer you victory. Don't look at your weight-loss efforts as merely some exercises and dieting you have to do - rather look upon your efforts as a battle against the most difficult opponent of all - yourself!! END of Section 2: The harder Way... _________________________________________________ I sincerely hope this thread will be of help. This post has been created with help from ellentemplar and opaque.

Well, I can come up with a good poor man's P90X, BuffaloHELP, but I'll need to know just how much time the average person can actually spare (energy too) at the end of the day. Should we start a poll or something? It would help a lot - if I write a tutorial, I like to aim it at the maximum number of people, so that it helps the most. Any suggestions would be helpful, BuffaloHELP. Perhaps a poll would be best? Feel free to put one up - once I know just how much time and effort the average person can spare, I'd gladly write a good workout. Perhaps ellen can help with creating the tutorial? - (at least with advice) - are you in the fitness business by any chance, ellen? I liked your comments on my fitness thread, and I'm going to edit the main post and include them as part of the main post - they're very good additions to it. Take care, both of you. - - - Sincerely, Yratorm. -------------------------- Oh, and off-topic, I know, BuffaloHELP, but you have an awesome avatar, ROFL - really funny, hahahahahaha.

Always glad to help, MIGUE2k7 - now remember, if I ever walk into your neighborhood, I want to see you've grown into the most massive guy in the entire street, hehehehhehehehehe. Kiddin, but yes, I hope you see GREAT muscle gains. All the best!!! 'Walk tall, walk strong.. and think like a warrior!' (a quote from a book I once read)Take care,- - - Yratorm

Right Darran, if the breathing techniques don't work, it's possible that you get a 'stitch' because you have gas that exerts a pressure when your muscles and diaphragm contract during exercise (like running).A simple way to deal with this is to visit the bathroom and make sure your bowels are clean before you exercise.Also, just before you run, do some bending (forward, touch your toes, then stand up - do this ten times or so) - also bend from side to side - this will all help to ease pockets of trapped gas, if any - do this BEFORE you start your run.This just might help. If this doesn't help, then I would suggest you contact your doctor, perhaps he could diagnose this problems and offer a solution.- - - Take care, Yratorm.

Hmm, as a fitness instructor and instructor in several martial arts, I'd say that it seems rather too good to be true, really. Theories like this come and go - there are a few of these wonder routines invented every few years, and plenty per decade. ------------------------------ My take on things? If you do this program: 1) 15-30 minutes of strenuous aerobics routines/martial arts on alternate days of the week. 2) On the 'in-between' days, do thirty minutes of light running. 3) On two days of the week, replace the the aerobics/martial arts/running with a good weight workout - as heavy as you can go, and push yourself to keep increasing the weight or reps or both. Half an hour to one hour of this. ----On the weekends, go for a nice looong run, or better (if you can) hike in the mountains. Or if you want a break, do a light fitness routine like pushups, crunches, simple squats, etc. On some weekends push yourself - on others, do light routines. If you have the time (and energy) to do all this, it will probably give you as good results as their 'system'. Understand that NOTHING comes easy in physical fitness - if you're willing to put your sweat and will and heart and soul into a routine and keep it up for three months, then so long as your routine is even reasonably good, you're going to get massive results. Time and Energy: You see, ANY competent instructor can give you a good fitness routine. The reason why many people are out of shape in today's world is not because they don't WANT to be fit, of course they do. But they lack the time and the energy to do a strenuous routine after a hard day's work. And it's difficult to get around that. If you can find the time and energy do the sort of exercise program I've outlined above, AND watch your diet, there's no reason you shouldn't get in shape in three months. Heck, keep up any strenuous program dedicatedly for THREE MONTHS and you're going to see results. NOTES for people with knee problems: If you have knee problems, the running can be replaced by cycling and/or strenuous swimming (plenty of laps). And for those with bad knees, when doing weights, don't do squats (obviously), but by all means do heavy bench press and seated shoulder presses. ------------------------------ Now about breaking through a plateau, they ARE talking sense in one aspect: What most bodybuilders do to break through a 'plateau' is take a break from the training - now, these people DO say this, but then they're only saying what every dedicated bodybuilder already knows. However, I REALLY think that this sort of 'plateau breaking' rest period is more for bodybuilders and top athletes than for people just trying to lose a few pounds. ------------------------------ The main problem with keeping physically fit is not the need for a 'super-routine' but how difficult it is for a hard-working person to SOMEHOW find the time and energy to exercise enough BESIDES holding down a job and caring for a family. See, I operate at peak fitness. But I'm sensible enough to know that that's not due to any 'greatness' on my part, but due to the fact that I'm a fitness instructor, and fitness IS my job. So I can spend half my day training - I do martial arts workouts, slab breaking feats, rock climbing, working out against a bag, weight lifting in excess of 300 pounds, yoga and tai-chi, swimming and heaven knows what else. But this is not because I'm in any way better than anyone else, but only because I can AFFORD the time and energy to do it. If everyone could afford to do the same, I KNOW there would be a LOT of supremely fit people around. ------------------------------ - - - Hope something here was useful. Sincerely, Yratorm.

ROFL - hehehehehe, really, really funny, Iscatel. -------------------------- Hmm, zak92, I understand the problems you face - UAE and Dubai are fairly restrictive cultures. However, as one who has traveled widely in asia and africa, including the gulf countries, I'd just like to say that I have a LOT of asian, arab and african friends. And they usually help me out when I need their help for anything (such as getting stuff cheap, for example). Don't take this badly, I DO understand the problems you're facing, but you have to realize that if you look at a country (and perhaps the people in it) as 'sh***y' and 'third world' then you're not going to make friends. And making friends with the locals in a new land is really the best way to learn how to 'get around' and to master the local culture. Arabs have quite a code of honor, you know, and they can be very nice people when you REALLY get to know them. Just my take on things - arrgghh, it does sound awfully like preaching, doesn't it? Feel free to ignore everything I've said here As an example of what friends can do for you, however - I got admission to a most reclusive Ninjutsu Ryu in the east (not easy, believe me) through the influence of local friends who put in a good word for me... so if you connect with people there's no end to what you can accomplish or get done. People are the same the world over, believe me - the same strengths, the same weaknesses, the same joys and sorrows. We are really all brothers - and if you realize that, you can do ANYTHING. Well, as I said before, feel free to ignore everything I've said here. I'm just trying to help, but I hate to preach, and this comes close, arrgggh. Take care, zak92. - - - Sincerely, Yratorm.

Oh, and before I forget, a strong plank resting on some concrete blocks makes an acceptable bench. The plank should be about a foot or so wide and four feet or so long.Hmm, you said you're in a 3rd world country? I live on the tibet-india border, are you anywhere near by?Where I am weight equipment cost 18 U.S. cents per pound, as I said - things are usually really cheap in third world countries, not expensive. I'm puzzled why they should be expensive where you are. Well, by third world I meant africa or asia - perhaps you're somewhere else. If you're in africa or asia I can give you some tips on where to go to get equipment cheaper (don't buy from stores, buy from open air flea markets, is one easy tip).

Hehe, I know what you mean - I live in the east and tea is virtually an ancestral tradition here, lol. I'd find it very difficult to do without my morning cup (and several more thru the day, hehe) If you'd honestly like to know, I found that statement quite inspirational. It's a very brave and positive way of looking at things, and something I'll remember if I'm faced with a problem. So thank YOU too, sincerely. Take care. - - - Yratorm.

It's a question of calories, of food intake - what those sites are telling you to do is to eat, eat, eat, heavy food, several times a day and so gain weight. If you eat enough, your metabolism doesn't matter, you're going to get fat. NOTE: This thread is targeted at people who want to lose weight, not gain it. On this thread, what I'm saying is to keep the digestive system working but WATCH the calories (in fact, to take in only as many calories as normal). This will increase your metabolism, but since you're still taking in the same amount of calories, it will cause you to lose weight. This advice isn't for you, MIGUE2k7. For you... ---------------------------- Now, on Gaining Body Weight (off-topic, I know, just a little note to help MIGUE2k7 out) Now MIGUE2k7, to help you with your problem. What I'd advise you to do is 'bulk-up' - put on massive muscle, don't just eat and put on fat. I know, massive muscle is EXACTLY what you WANT So here's how to get it.. These three weight exercises - bench-press, shoulder-press, and squats - are exercises that trigger INCREASED PRODUCTION of your body's own natural GROWTH HORMONES, and will help you bulk up like anything. These exercises (especially the squats) actually trigger MASSIVE muscle growth. For more info on how to gain muscle mass (and thus healthy weight), please read my other thread: The Three Basic Weight Exercises for Building Heavy Muscle It's written SPECIALLY for people like you (it was written because several people requested it specifically), and it should be of help.My advice to you is to not bother about trying to decrease your metabolism, which will only make you put on fat (not a nice thing to aim for, believe me) - instead, work on these three simple exercises and BULK UP on muscle instead. As a matter of fact, since you have no fat on you, any muscle you put on will give you a very defined look. It'll take sweat (and yes, you'll have to eat - read the section on diet on my other thread) but you'll end up with a look that everyone around you will envy. DON'T aim for fat, aim for muscle. It's healthy. And feel free to ask me about anything, I'm here to help all I can. Take care. - - - Sincerely, Yratorm.

Glad to help, really Hmm, yes, Mbacarra, if you mean does your stomach capacity actually grow smaller (over time) when you take in smaller meals regularly, then the answer is, yes it does. After a while you might even have trouble finishing very large meal - by that I mean you'll probably feel like giving up half way through. If you actually successfully get a larger-than-normal meal down (by forcing yourself to do so), then yes, as your stomach capacity is now smaller, so you might experience heartburn if you suddenly 'over-load' it. --------------------- Notes on Chronic Heartburn: I'm assuming you don't habitually suffer from heartburn, Mbacarra - for chronic heartburn sufferers, in 90% of people who suffer from this, heartburn can be related to certain foods - if you eliminate those, you eliminate the heartburn. NOTE that this advice is for chronic sufferers only. Foods associated with heart-burn are: • citrus fruits • chocolate • drinks with caffeine • fatty and fried foods • garlic and onions • mint flavorings • spicy foods • tomato-based foods, like spaghetti sauce, chili, and pizza For ANYONE who suffers from heartburn too regularly, I would suggest you consult your doctor; chronic heartburn is best not left untreated as the lining of the esophagus is not as acid-resistant as that of the stomach, and can be damaged by stomach acids if the heartburn occurs too regularly. --------------------- Yes, Mbacarra, a workout definitely increases metabolism. Oh yes, this regular 'work-out' is indeed adequate. As a matter of fact, the first thought that occurred to me is that you're a very lucky person to have the opportunity to exercise while 'on the job' so to speak. This walking between your classes I would consider MORE than adequate, just remember that you'd need to walk briskly enough (or even run slowly if necessary) to elevate your heart rate. The heart rate is the KEY to increased metabolism. If you walk from point A to point B and it hasn't increased your heart rate, then it won't affect your metabolism - but if you walk briskly enough or even lightly run, so that your heart-rate actually goes up (even a little bit) while you're doing it, then the benefits can be considerable. Biking and swimming are also excellent exercises - just remember to get your heart rate up and you'll do well, WHATEVER exercise you do. I hope this helps. Take care. - - - - Yratorm.

Looking forward to it - Gibson's poetry is superb

I have a friend who is a surgeon, and he tells me a smokers lungs are actually 'black' from the accumulated debris, as opposed to healthy lungs.The strange thing is if you look at books from say a hundred years ago, they have no idea at all that smoking is dangerous, to them a pipe gives a 'manly air' etc. Love the way books can sometimes let you look into the past - right, right, off-topic, I know, hehe.I've got a few friends who are trying to ditch the habit, it's not at all easy. As I said in my earlier post, anyone who does is a hero in my opinion - a very strong person indeed.

Hmm - Hagar9999, I think you requested something on losing weight in one of my other posts - I'll have it up as soon as I can. For now, there's a new thread I put up on 'metabolism and how to control it' that may help you with controlling weight. I'll have more info on this issue up as soon as I can ('earning a living' leaves one so little time for things one really likes to do, arrgghh, hehehe). Take care, all.- - - Yratorm.

Just here to help - I be honest I admire you. A person with asthma who runs is either brave or strong-willed, or both. Probably both. Take care.

Right, Mbacarra, I put this thread up for you, actually . It was a bit off-topic in the other thread, so I thought I'd start a new one.With the smaller meals, make sure they're smaller in size - counting calories if need be. They need to be equal in calories to your larger meals, not more. It may take you some time to 'get it right' but after a few days you'll get a natural 'feel' for what you're taking in.The smaller meals could be something as small as a sandwich or an apple - your stomach just needs to have something in it, that it can work on, to up your metabolism. The overeating section of the post ISN'T aimed at you at all, I just thought it would be good, useful info to include in the thread as well. Just eat in relation to the amount of physical work you do (and work out at least once every day, or every alternate day (even simple exercises like the ones in my other post should send your heart rate up if you do them vigorously, or a ten minute reasonably fast run in the park) - basically you should have SOME physical output) and you'll be fine.Another tip, don't be too sedentary in your everyday life (I'm not talking about workouts here, but about everyday life) - if you spend your day at a desk, for example, get up every hour or so for a small walk around, look out of the window, etc. It helps a great deal.For example, I had this habit of getting up and pacing around every half hour or so while working at my computer, whenever an idea struck me (I found I could 'think better' on my feet) - I used to work at home and it would drive my girl-friend wild; then later she would say that I could eat anything and stay slim. What she didn't realize was that silly pacing that I was doing to 'think' was what was actually burning off calories like anything. The body works in weird ways, really . But you can use the way it works to manipulate it into being anything you want it to be.

But you CAN do flys Take a small metal pipe (hollow) about a dumbbell bar's grip in length and pass a rope through it and tie both ends of the rope to a bag - make two of these, filling each with the same amount of sand (try to get the weight exactly the same - measuring them on a scale if possible). You've made two small dumbbells. Now grip the two pipes and do your flys - Be careful not to let the weight swing into you when you bring your arms down.This thing about dumbbells being too expensive is bad - the government should realize that weights are a public service it needs to provide and subsidize them on every street. Right, JUST kiddin, heh.Hmm, weight equipment costs about 18 U.S. cents a pound in the east (where I am) - really! I wonder what shipping em' by ship to you (rather than by air) would cost, hehe. I can find out, if you want, it'll be amazing if it costs less to buy the weights here and ship them around the world than it costs to buy them where you are - you'll just have to wait 3 months for it to arrive. Well, just thought I'd make the offer.