johjeff Member

You could do some calisthenic exercises like bicycles (hips on hands feet in air), scissor kicks, supermans, swimmers, crunches, knee pushups, chair dips, etc.

Thanks for the translation to American! Sometimes it's easy to get into a rut. Doing the same exercise, eating the same food, etc. When I get to a plateau I try to completely mix things up, and it usually helps. Have a pig-out day! Do a completely different exercise routine. Do a full on fast for 1-2 days. Do intermittent…

Have you ever seen a marathon runner that wasn't skinny? Excessive cardio will start to burn muscle for energy if there isn't anything else to use. You don't have to lift weights to add resistance training to your exercise plan. Maybe cut back on cardio 15-20% and add some calisthenics. You can even add body weight…

Don't know about 30 minutes, but within an hour after exercise is ideal. It's called nutrient timing I believe. If you are pushing with Insanity and c25k hard, you really need some more protein. You can get the chocolate or other flavor protein powder, so you don't need the Nesquick. The protein powders are also low in…

Protein is the building block of muscle. Not just the protein, but the amino acids it contains. What do you consider high in calories? And how intense are your workouts? That will help determine how much protein you need. Most of the basic commercial protein powders come in at about 150 calories. Other good quick options…

Thought of something else too - pickles, kraut, kimchi, string beans (pickled or homemade bean salad), etc. Most cruciferous veggies are super low cal and might even be "negative" calories for all intents and purposes.

Have a pig-out day, and then completely change your workout routine. By pig-out, I do not mean all the junk food that we try to avoid. Do it with good stuff :smiley: Then, don't just mix up what you already do. Do something totally different! That may jump-start you.

I have my goal set for 20/30/50 (c/p/f) but sadly I don't reach it very often. Maybe I'll get better with practice. I have only been working toward the Primal lifestyle for 6 months. Might be time to do a Whole 30.

You can try intermittent fasting. Have your first meal a few hours later than usual, and have your last meal 8 hours after the first. Make the last one higher in protein and fat if possible.

The standing desk idea is a good one. You can also apply that to watching TV when you are home. Stand instead of plopping down on the couch. Also think about ways to move more during work. For example, if your co-workers are mostly there in the same building or campus, skip the email or IM and walk over for a face to face.…

You really have to get an idea of what you are eating. If you way under-eat, your body will catabolize muscle to meet it's requirements. Rather than gaining muscle, you will be burning it for fuel. Not going to get more tone with that approach, and in the long run, you will look flabbier even though your weight is low. As…

Bulletproof Coffee does it for me when I don't have time to cook. Just coffee, kerry gold unsalted butter, and coconut oil. I usually also add a half a scoop of vanilla protein powder.

For breakfast it's hard to beat some eggs (however you like them) and a medium to large side salad with homemade dressing! You'd be surprised how easy it is to make your own dressing.