advice on new routine and improving health

[scottbryan724]

Im looking to start a cardio routine I have severe digestive issues so its hard for me to do a lot of exercise and food is always an issue, one of problems consist of a hital hernia so I want to reduce gut so theres less issue there, other issue is reflux with gastritis but drs think the ppi medicines might be causing more harm then good so im going to be weaning off of that which will be a whole process its self



I have an exercise bike I plan on using, main questions would be I plan on juicing as well is it better to make a juice before workout or after, if before how long after I drink it should I wait to work out or I don’t have to wait?

And I assume I should eat after workout not before? I plan on waking up dealing with normal morning issues with stomach and then getting work out in right away

Is there any other exercises that are easy enough for me to help lose weight in the house and benefit hernia

Remember im very out of shape right now not extremely overweight im 160lbs height is 5’4 but just not active enough due to health issues

So cant be doing anything to crazy I would like to lose 20-30lbs

Any advice would be greatly appreciated

[Boss Man]

Eat after a workout yes, even if you workout around 60 minutes after a previous meal.

As for the juicing that is a good thing, but there is potentially common sense approach to eating you might not have considered that might aid digestion.

You could treat a meal like a 3 course meal.

So let's say you eat something like Chicken, Beans and Carrot. You consume the protein source, (chicken), first, then the combined protein and carb source, (Beans), second and the carb source, (Carrot), last.

This means compared to eat a bit of everything all the time, you're seperating your protein and carbs in the stomach some what, so the amylases and proteases needed to break these things down, shouldn't compete as much, if they are working mostly in seperate areas of the stomach.

Bear in mind that I cannot quote scientific research to bolster this idea, but common sense dictates, that the worst case scenario would be that it has no beneficial impact on digestion at all, but it certainly shouldn't have a negative impact and if it does I'd be very surprised.

So you could be eating in a way that gives no to some digestive benefit, but shouldn't be able to make things worse .

As for working out on empty, I would advise against it. It has shown to cause perfectly healthy people dizzy spells and more difficult tne usual workouts where people cannot tolerate as much through increased fatigue.

Logically if your bloodsugar is low and you do bloodsugar reducting things, then that doesn't sound logical or sensible, if you have not consumed anything that can stimulate bloodsugar rises and potentially compete against the blood sugar reductions, to prevent potential dizziness or or possibly other associated anomelies and you could be burning muscle and burned muscle means less calorie burning potential, leading to possible weight gain.

So you would be wise to do something simple, even if you just consume something like some BCAA's and powerade pre-workout, as opposed to a solid meal, or maybe something simple like a glass of Milk or other milks, like goats milk, Soy milk, oat milk, almond milk or coconut milk, so you're getting some protein and carbs, if you're concerned about having even a light feed, like a few bits of chicken and a satsuma or a yoghurt pot as examples.

[scottbryan724]

Eat after a workout yes, even if you workout around 60 minutes after a previous meal.

As for the juicing that is a good thing, but there is potentially common sense approach to eating you might not have considered that might aid digestion.

You could treat a meal like a 3 course meal.

So let's say you eat something like Chicken, Beans and Carrot. You consume the protein source, (chicken), first, then the combined protein and carb source, (Beans), second and the carb source, (Carrot), last.

This means compared to eat a bit of everything all the time, you're seperating your protein and carbs in the stomach some what, so the amylases and proteases needed to break these things down, shouldn't compete as much, if they are working mostly in seperate areas of the stomach.

Bear in mind that I cannot quote scientific research to bolster this idea, but common sense dictates, that the worst case scenario would be that it has no beneficial impact on digestion at all, but it certainly shouldn't have a negative impact and if it does I'd be very surprised.

So you could be eating in a way that gives no to some digestive benefit, but shouldn't be able to make things worse .

As for working out on empty, I would advise against it. It has shown to cause perfectly healthy people dizzy spells and more difficult tne usual workouts where people cannot tolerate as much through increased fatigue.

Logically if your bloodsugar is low and you do bloodsugar reducting things, then that doesn't sound logical or sensible, if you have not consumed anything that can stimulate bloodsugar rises and potentially compete against the blood sugar reductions, to prevent potential dizziness or or possibly other associated anomelies and you could be burning muscle and burned muscle means less calorie burning potential, leading to possible weight gain.

So you would be wise to do something simple, even if you just consume something like some BCAA's and powerade pre-workout, as opposed to a solid meal, or maybe something simple like a glass of Milk or other milks, like goats milk, Soy milk, oat milk, almond milk or coconut milk, so you're getting some protein and carbs, if you're concerned about having even a light feed, like a few bits of chicken and a satsuma or a yoghurt pot as examples.

thanks for the detailed reply, if i made a juice before a workout would that be good?

[Boss Man]

Yes, because any carbs would be helping to provide more energy and therefore potentially guard against, any likelihood of dizzy spells and inability to finish a workout.

[scottbryan724]

another question since im trying to figure out what time of day still to do everything so it works best for me

original idea is wake up make a juice and do cardio

sometimes i dont have time to do the cardio then would it be bad to do the cardio like 3 hours after dinner?

would i be able to get the same benefits this way

[Boss Man]

No it wouldn't be bad, but most of what you ate after Dinner would be used up and you might find your energy levels a bit flat and possibly an issue with minor muscle burning, if your body didn't have enough protein to guard against that.

So you would still be advised to have something else prior to the workout if it was 3 hours after dinner yes.

[FitnessExpert7]

Having some before, possibly 30-40 minutes before your workout, as well as juice after would be optimal. Eating after a workout is always great because the protein, vitamins and minerals will help your body build muscle, while eating something with complex carbs and sugar before will help to provide energy for your workout!

[scottbryan724]

besides the obvious standards of diet and exercise what specific exercises can i do at home with no equipment to accompany the bike in losing fat

[Boss Man]

This sort of thing would be okay.

Squats, 2 sets 10 reps.

Lunges, 2 sets 10 reps.

Good Mornings, 2 sets 10 reps.

Vertical Flyes, 2 sets 10 reps.

Bent over Rows, 2 sets 10 reps.

Shrugs, 2 sets 10 reps.

Planks, 45-60 seconds.

Do this 3 times a week, every other day.