Hey all!

I've skimmed a couple of topics on the exercise forum and have seen mentions of how cardio (same as aerobics?) can be negative towards your health. The majority of members say to focus on things like resistance training to build muscle mass, and I have read from a couple of searches that anaerobic exercise can offer just as many benefits to the cardiovascular system than aerobics can.

I don't usually exercise (I'm 17, for reference), although just yesterday I managed to do a 4 minute Tabata session with squats; 20 seconds on squats, 10 seconds rest, repeat. This really got my heart pumping and my muscles felt sore (without any real discomfort), and overall it made me feel pretty good!

I have a few questions related to exercise, preferably based on your own experiences. Basically, do you believe that having more muscle mass allows you to have more energy? As a relatively sedentary guy, I'm really not very muscular, although I'm not entirely skin and bone either! The reason I ask this is because as I've gotten older, I don't feel as energetic as I used to, and seeing as I rarely exercise this doesn't seem to be too surprising. The Paleo diet has definitely helped a lot in combating fatigue, so I'm hoping that regular exercise will really give me that extra boost!

Another question is the relationship between exercise and sleep; do you feel that your sleep quality has improved, or perhaps gotten worse, from doing regular exercise? Has the quantity of your sleep changed? Do you feel more alert, any improvements in mood, etc.  I ask this because, although I'm not a terrible sleeper, like my energy levels, my sleep quality does seem to have have tapered off gradually as the years have passed.

As for my final question (sorry about this! ), I'd love to know any recommendations you can all give me as a starter to improving my overall fitness. Overall I stick to the Paleo diet perfectly fine, with a focus on healthy fats and proteins; I just find that I don't really feel the need to have carbs anymore, as they seem to make me hungrier and slightly tired. Any tips on someone starting out? 

Thanks guys!

Your energy levels depend on the quantity and quality of the energy sources you provide it (food you eat) and your ability to metabolize those energy sources (has your body adapted to the paleo WOE).  The amount of energy your body uses depends on the intensity of your activity.

As Eric said, the key to exercise is intensity.  If your body is used to intense, regular exercise it will use the energy you provide it more efficiently.

So, in short, the answer is yes.  If you fuel your body correctly, exercise intensely and regularly and get proper amounts of rest, your energy levels, alertness, mood and overall health will improve dramatically.

Also, as was said by Wlfdg and many others in other threads, high intensity sessions of compound free weight exercises such as squats, deadlifts, cleans, pullups, etc., are the best for overall well-being and fitness.  There are plenty of websites that provide quality information on this subject.  I recommend http://www.crossfit.com/cf-info/start-how.html for those starting out.

I forgot to address the sleep issue earlier.  As with any medical "guideline" such as blood pressure ranges, growth charts, body proportions, ...etc. sleep is an individual thing.  The eight hours of sleep quoted in many studies is just an average requirement.  The range is probably more like seven to nine hours for most people with individuals displaying disparate sleep needs.  I can get by on four hours of sleep for several nights in a row before I start getting cranky.  I also tend to sleep more during the winter than in the summer.  I like to have an unobstructed window facing east in my bedroom although I've been known to use black out curtains and a light set on a timer if my sleep schedule is reversed (i.e. working third shift).

Sleep is an individual thing and only you can determine what is a correct amount of sleep.  If you're like every other 17 year old that I've known, including myself at that age, you're of the opinon that you'll sleep when you get old and have a whacky sleep schedule that runs from staying up all night to sleeping for 12 - 14 hours.

If you are going equipmentless... buy rosstraining.com's  book Never Gymless.

If you are going equipmentless... buy rosstraining.com's  book Never Gymless.

Going without equipment is definitely something I'd prefer, bodyweight exercises seem to offer enough benefits for me, especially as I'm starting out.
If I could buy that book in the UK, I'll definitely keep an eye out for it!

Quote from: KG on January 28, 2010, 11:48:28 PM

The reason I ask this is because as I've gotten older, I don't feel as energetic as I used to, and seeing as I rarely exercise this doesn't seem to be too surprising. The Paleo diet has definitely helped a lot in combating fatigue, so I'm hoping that regular exercise will really give me that extra boost!

A tangent, but it's always scary to me to see someone talk about the bad effects of "getting older" at 17!

Then again, I've concluded that even at 49, "getting older" is mostly the result of bad diet and lifestyle more than just age.

It's been around 4-5 years since I started feeling like this. The best way to describe it would be as cognitive dysfunction (brain fog); great trouble concentrating, confusion, a general feeling of dull mentality (just to name a few) etc.

When you review my past, however, it doesn't seem that unlikely that this sort of issue would inevitably occur. Before I started taking care of myself with the Paleo diet, more attention to sleep and now exercise, I ate all kinds of junk food everyday, and the only times I would exercise is during PE in school. I've never had any weight problems, so my metabolism must be pretty high, because I've always been pretty skinny. I started taking notice of my health once my mental health started going down the drain and my acne became progressively worse. In a way, I'm glad that I'm facing these symptoms now; if I didn't, who's to say that I couldn't have a much graver problem in the future?

With that little overview I just provided, do you all agree that an overly sedentary lifestyle complimented with a poor diet has caused all this trouble for me? Before the problems started, I was always alert, attentive and sharp. Is it likely that once I really get into the rhythm of exercising every 2 days (for recovery) alongside the Paleo diet and adequate rest, that I'll be able to regain my mental acuity? I will say that I have improved, somewhat subtly, ever since transitioning to the Paleo diet, I just need to implement the final key; exercise.

If you are having energy issues and brain fog, you might be low on omega3 fatty acids. Or it could be a thyroid problem, I would get it tested.

Even though I wasn't diagnosed until 20, I think the troubles began much earlier (around 13).

It's been around 4-5 years since I started feeling like this. The best way to describe it would be as cognitive dysfunction (brain fog); great trouble concentrating, confusion, a general feeling of dull mentality (just to name a few) etc.

With that little overview I just provided, do you all agree that an overly sedentary lifestyle complimented with a poor diet has caused all this trouble for me? Before the problems started, I was always alert, attentive and sharp. Is it likely that once I really get into the rhythm of exercising every 2 days (for recovery) alongside the Paleo diet and adequate rest, that I'll be able to regain my mental acuity? I will say that I have improved, somewhat subtly, ever since transitioning to the Paleo diet, I just need to implement the final key; exercise.

That is pretty much how most people on the SAD feel all the time, but it has become their baseline so they don't know any better.

Why two day recovery? I lift weights Mon/Wed/Fri and do Tabata every day bar Sunday. It is working very well for me, and our resident fitness guru Wlfdg didn't tell me not to so it must be alright.

If I were you I'd do Tabata or some form of HIIT 5 or even 6 days a week. It takes 11 minutes and then you are done for the day.