How to get more energy/toned?

I

iangm

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I'm a 22 year old male that just got out of college. I've been neglecting my body for studying, and would now like to get fit. I've started off with a pretty easy routine of 3x20 pushups 3x40 situps and 3x20 curls with 10lb freeweights 3x5 pullups 3x5 chinups. I alternate doing that with doing a 1.5 mile round trip jog into the hills after work (desk job) every day.

My main problem right now is lack of energy. I feel pretty beat at the end of these relatively easy workouts. Hell, I feel pretty tired when I get off work, and it's a desk job. I'm going to be quitting my job and going to part time, and would like to focus on getting my body in the best shape possible. To me that's more about getting toned than getting big, but putting on a little mass wouldn't hurt. My body fat percentage is already really low and I have no desire to lose any fat - I'm not sure where I'd lose it from.

So my questions are
1) is there something I can do/eat that will give me more energy? (not creatine/substances with side effects please)
2) what sorts of foods/how much should I be eating?
3) what types of exercises do I want to do build muscles some, but mainly tone? I'm shooting for like Matt Damon in Borne Identity, not Arnold size.

Part of this is also economical. I don't have a lot of overhead but I also don't have a lot of money, buying a lot of supplements is out of the question. So far I've just been supplementing 22g whey protien (powder) after each workout in 2 c. milk. I'm also trying to avoid a gym membership or too much $$ in equipment. I'm not opposed to buying a weight bench or something though.

Let me know what you think, your advice/direction is appreciated. Thanks.
 
I'll take my cue from your movie choice, "The Bourne Identity".

At one point, you'll seen Jason Bourne running on the beach. (Or this may be in the crappy follow-up by a different crappy Director, "The Bourne Supremacy".) Running, or other cardio, in a good amount (30-40 minutes a day) is great exercise that will help lose bodyfat, and will keep you from getting too bulky.

When it comes down to exercise, go with higher reps with low to moderate weight. Do 3 Sets of 10-15 Repetitions to tone. If you do any less Reps (i.e. 6-8, 8-10) you're in a different class of exercises to create mass, or strength. When your exercises get too easy, increase the weight to a more challenging level. When your exercises get boring, or when you hit a plateau where you're not seeing any improvement, change them up, do them in a different order, or rebuild your workout from scratch.

To get your energy up, you should be eating a balanced diet of proteins and good carbs. (I say 'good' because while you can get 130 calories from a can of Coke, I don't think there's a good carb in the lot!)
 
I second that on good carbs.

I know that if I eat a chocolate bar I feel energised for a bit but later I feel tired and this ruins workouts.

Check GI diet values
 
Thanks for the help so far guys, all very useful information. And agreed, Borne Supremacy sucked/was a major letdown.

Some follow up questions:
1) Am I shooting to eat only low GI foods, or a combination depending on when I need the energy? I read a little online and low GI = slow but steady release right? Are there any times when I'd want to spike the blood sugar, or should that be avoided in general?


2) On other posts on this board I've heard the word muscle groups thrown around a lot. I've never taken anatomy or physiology, and honestly I just straight up don't know which muscles are in which groups or which exercises would target them. Is there a good website/book anyone can recommend for more reading on this?

Thanks again.
 
One thing to remember though is that Matt Damon probably spent months training with the best personal trainer around, and did nothing else but get in shape for the movie
 
1) Regarding GI. Just bear it in mind and take notice of how it effects you. You might not be as effected by it as me.
You may find that, like me, staying away from sugary things & eating more GI gives you more energy, but then again you might now. Just bear it in mind and watch how your body feels.

Being exteme was useful for experimentation but no good in the long run.

2) arnie's encyclopedia of modern bodybuilding is ok, as is
 
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