Shirley

Is it better to stretch before or after a workout? I find it easier to do a light cardio of running in place, jumping jacks, high knees, arm circles before starting my workout. Since I typically workout all week for an hour, I often rest for the first twenty minutes and stretch in between workouts and after the whole workout, i do some yoga and stretches. I mostly go with heavy weights to light. I often play music to motivate myself. Does anyone have ideas on motivation and to stop unhealthy food cravings and also negative thoughts of self-doubt? I've been busy with ap class midterm and finals studying so it can be hard to mediate at times. I have a question: How do I level up on this site and how do I get points?

Thanks both of you I am currently talking to a recruiter and sending in applications. I think Rutgers, Rowan, Bloomingdale and Berkeley College al have good fields in health sciences. I especially like Rutgers for gene therapy and microbiology and Rowan has a cool cancer research program. I have made progress with the handstand and held myself up for five minutes before falling, yet I still can't get the motions of the forward roll. For the cartwheels, I have gotten better with the positioning of my feet and hands and balance, but I still have some progress to go before actually doing one. Also for the pull-ups, I have managed to get halfway to the bar and pull myself up and hang there for five seconds before I have to let go.

Thanks everyone! This really clarified somethings;) Thanks for the handy calculator, Basement Cat:) The calculator calculated for IIFYM CARBS PROTEIN FAT FIBER GRAMS per day 295.3 96 48 24 - 30 1997 1997 is the amount for calories. Your BMR is: 1336 CALORIES/DAY Your TDEE is: 2496 CALORIES/DAY. Fat loss1997Calories/DayMaintain2496Calories/DayBulking2746Calories/DayCustom 0000Calories/Day For the zone diet I eat 25% fat, 40% carbs and 35% protein. CARBS PROTEIN FAT FIBER GRAMS per day 199.7 174.7 55.5 24 - 30 1997 The calories are still 1997.

Hi I'm new here. I am compassionate and looking to make friends. I have many questions regarding the use of this site. Does anyone know why even though I picked the Assassin class, the guild symbol doesn't show on my profile? Does anyone have any ideas on how to tone your body and diet tips since I want to go from 21% to 15%? Does anyone know how to register for the 4 week challenge that starts on January 4th or have any information on navigating this site? Any help and workout ideas would be welcome. For my diet, I eat 2 meals a day with rice and seafood, milk and quesadilla for breakfast, I usually limit my carbohydrates and eat moderate protein. An example of one of my session (1 hour session): 24 pushups (3 sets of 8 using tricep pushups, shoulder pushups) 1 minute slimming skaters (8 of them) 24 abs/core exercises 30 dumbbell arm swings (15 lb dumbbell) 20 lunges (right, left, center and side) 3 series of 3 abs/core exercises 20 lb bench pressing (10 reps) 15 single-legged squats 10 leg lifts Every morning I go out and run 2.5 miles and also train for a pull-up by using the inverted body row with a kitchen table and practicing with dumbbells. I also stretch after every 20 minutes.

LEVEL 1 REBEL CHALLENGE (Jan 4-Jan 29): Diet Take one processed snack you have each day and replace it with a healthy protein, fruit, or vegetableSubstitute one sugary coffee drink per day for black coffee or tea. Complete the NF bodyweight workout at least 1x a weekLevel Up Your Life 5 minutes meditation daily From December 27th-now, I have been drinking chamomile tea and water instead of coffee which I limit to one cup per week. I am thinking of continuing this progress for the dates listed above. I am still working on substituting a processed snack for a fruit, but I have eaten more fruits daily starting with oranges and bannanas. I have been meditating for 20 minutes from December 28-now and am thinking of continuing it for the dates listed above. Meditation helps me calm my mind and also adds energy to my workout. I have started the NF bodyweight workout from December 29-now , but I need advice on diet tips and also on how to build muscle. I have a 21% body fat and want to have 15% body fat and learn how to be like the Assassin class.

Hi, I'm new here. I'm still confused on how to create a character and join a challenge, and how to add a guild to my profile. Can someone explain? Thanks!

Hi, I am new here, i just joined the community today. I am looking forward to meeting people who enjoy working out like me. I typically workout 30-60 minutes for a week. I am looking to get in shape and have a body fat percentage of 15%, yet right now it is at 21%. Over the past few days, I have doing mostly calisthenics in 3 sets of eight circuits with weight lifting using 15 lb weights, training for pull-ups (still working to complete one, but making progress because I can lift myself half-way to the bar) and running 2.5 miles each day. I am also working toward doing a cartwheel, handstand, forward roll and also self-defense techniques like tai chi I am also eating healthier with eating more fruits and vegetables, moderate protein and carbohydrates. I feel happy with my choices, yet I am still looking forward to become more in shape. Currently I feel like I fit in the Ranger class, yet I would like to work my way up to the Assassin or Monk class. If anyone has any ideas on yoga moves, gymnastic moves, martial arts, or anything that would help me build my strength, flexibility, coordination and stamina, feel free to post your ideas. I would love to hear your ideas; I have already learned a lot and enjoy the positive encouragement that I have seen in reading the nerdfit articles and forum posts. I hope to make friends and let's encourage each other to be fit. I am compassionate and understanding and since I used to be bullied in middle school, I am not judgmental and am working on building my self-confidence and feeling and looking fit. I am now 18 years old and a senior in high school and I want to be a military police or gene therapy scientist.