What, by your definition, is "physically fit"? I'm confused as to what you're trying to say.Quote:
Originally Posted by Assassin
Surely cardio fitness is a part of physical fitness. The latter is a blanket term.
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What, by your definition, is "physically fit"? I'm confused as to what you're trying to say.Quote:
Originally Posted by Assassin
Surely cardio fitness is a part of physical fitness. The latter is a blanket term.
I believe he means stamina. Stamina, strength, speed, flexibility, etc. all have to do with fitness, but everyone has different levels.
I find that when people generally talk about fitness, they mean having high amounts of stamina and cardio capacity. Strength is often considered, but only proportional to your body height/weight/shape. Fitness drills commonly involve things like running laps or cross country, sit ups, push ups, chin ups, beep tests etc. Mostly exercise you can do out in the open. To a lesser extent, cycling and swimming. However, I haven't yet seen power weight training in so called fitness drills. In fitness classes held by gyms, sure. But they're generally known as a workout program here.
However, about judging fitness using the eye, it can be wrong, though how often, I dare not say. My Health and Phys Ed teacher was like a typical Aussie bloke. Had a belly, looked like he enjoys his trips to the local pub. But guys with rather well defined muscles were no match against him and his slightly chubby physique.
This makes me think: How healthy/fit are sumos? Obviously, BMI and body fat count are hardly a measure.
Actually hard to tell and all. I used to train all the time and my body size is not big and wasnt back then either but I had hardly no problam taking care of bigger sized people ecxept if they got the funny idea of lifting me up.......
But then again, think like this! When it comes to fitness and all, those Shaolin monks...
I ask because I wanted to drop some unwanted pounds this summer. So far Iv lost 10lbs since the beginning of summer through running a couple times a week and generally lowering my intake.
It's more or less part of my career to keep fit, so it's good that I don't worry too much about it. For me these days I try to go for a run daily, of about 5km. Some days due to half marathon training I will cover long distances, but will need rest my knees in between the runs. I don't actually enjoy running a lot, but I'm motivated through the Nike+ which plugs into my nano when I run and keeps me updated with my stats.
Here's a Fitness and Exercise thread:
http://forums.gotwoot.net/showthread...t=energy+drink
Merged.
To contribute, I ran across a great article linked from another forum. I suggest everyone read it, especially those looking to get in shape by improving their diet. It's a very reliable resource:
Tailor-made Nutrition: Part 1
Part 2
Part 3
I'm still working on gaining weight and adjusting my diet, but having a job means I don't get to eat as much as I normally do. I've started taking a protein shake to work, drinking it halfway through my shift, but that's only helped me maintain my weight after losing a few pounds earlier on. Very frustrating.
Just wondering, have any of you guys tried out the 300 workout routine? I'm thinking about giving it a go...the only things I can't do on their list are the pull ups (just don't have the upper strength for it) and I'd have to reduce the weight on the "floor wipers" exercise (I only bench about 90 lbs right now). Apparently you have to do all these exercises with no break in between.
It's not something you should be doing everyday though since its a really intense workout on your muscles. I wanna give it a try this Saturday and maybe just do it every Saturday. Article said some of the cast who were about 40 lbs overweight lost alot of weight in a couple of months.
I once read an article about it before, and while I can't seem to find it now, I remember that it debunked a lot of the myths surrounding the workout.
This T-nation forum thread does a pretty good job of discussing the pros and cons, however. The weight-loss thing seems to come from the insanely high number of reps on each exercise, making them essentially cardiovascular workouts.
Basically, the 300 workout isn't a magical routine that's going to get you real fit real fast. There are definitely better routines out there in terms of mass-gaining. Your personal goals are a huge factor though. I'll edit this post when I can find that article I mentioned.
As for my own progress, I'm coming up to the last week of my own summer workout program. It was a routine I found on SomethingAwful that was designed to mix strength and size training. I did a little research and decided to run with it for a few months. So far I've made definite improvements in every exercise except my chest (which I've brought up before - and am now thinking it was due to a shoulder injury). I'm a few pounds heavier, but still nowhere near my goal. Need to eat more. Once school starts again I'm thinking of starting up a new program.
Exciting!
I do recall alot of people saying that the 300 routine was more of a test of endurance. I don't know, I felt like it could be the variation I needed with my own routine but I wasn't sure if it was truly effective or not (no way I can do all that without a rest in between each of those exercises).
Usually I go to the gym and start off with cardio (mainly the stairmaster machine or the elliptical) for about 25 minutes. Then depending on the day, I work on my chest, arms, or shoulders (and rotate each day). After the last one I use the next day to just do an hour of cardio (I figure if I have to give my muscles a rest I might as well get more cardio in there). But other than this, I don't change it up. I just wanted to get everyone's opinion on it and see if it was worth the time or not.
Overall I definitely have seen improvements (as my summer workout also comes to an end) but could lose some more weight. Good thing my new apartment has a gym...should suffice if I ever get a chance to workout.
Well, there's no reason you shouldn't go ahead and try it out. Obviously I'm not expert, so I'd say do more research, try it out for yourself for a good period of time and see what works and what doesn't. Experiment! Then come back and report here :p.Quote:
Originally Posted by NM
No leg exercises?? :eek:Quote:
Originally Posted by NM
I used to be totally against working out my legs until I learned that Squats and Deadlifts are basically the best things you can do when exercising. I've definitely become stronger after setting aside a day for legs and I actually have muscle definition in my legs now. Even if it's not a full day, adding a set of squats or even leg presses to your routine will do nothing but help you improve.
I'll let you know how it goes then. Still going to give it a shot on Saturday and see how much I can get done. The routine is supposed to be done under 20 minutes but I don't see myself doing that on the very first attempt. :p
And I USED to do leg exercises alot when I first started out. But nowadays I work late till 7 so I'm at the gym really late so I just want to finish up and head home. I do see some toning on my legs to be honest and that was just from one or two leg exercises (used to do them along with my arms). I seriously need to get back into it, I really hate slacking but sometimes it gets the better of me. -___-
That's quite wrong. For certain people, certain times during the course of a day (especially at night) there are times where metabolism is really slow. Especially if you sleep 2 hours or so after eating, or sleeping on a full stomach. Sleep slows down all your body's functions, which means you aren't burning as much calories as you would be awake.Quote:
Originally Posted by KrayZ33
It's also not a very good idea to not eat your first two meals of the day and have a very large supper/dinner. Could probably be the worst thing you could do if you wanted to lose weight.
@KrayZ: sorry man, but yes, it does matter when and in what portion you eat. If you eat only one meal a day and it's 2000 calories, that's terrible for your body. You put your body in "starvation mode", since it starves most of the day, when it does get food, it stores it as fat so it's ready for the next starvation phase. Also eating before you sleep is bad because your body is at rest so all that energy is converted to fat. If you eat a big breakfast, you will typically work off the food throughout the day.
The main reason we were taught to clean our plates was because we were poor growing up, so we didn't have a lot of food, so waste was not allowed. Also, we had just immigrated from Vietnam and all the poverty and hunger of war, so it would have been sacrilege to waste food.
Those dishes look very tasty, though I'm not a big potato fan. It's always amused me how Americans eat a big heap of potatoes at dinner.
this is the big mistake both of you make...Quote:
Also eating before you sleep is bad because your body is at rest so all that energy is converted to fat
if your body is at rest and you think it won't diggest normally anymore (which isn't true btw), then why does it convert and store it as fat... you know that is work for the body too...
so if your body doesn't work normally at night, then it wouldn't do that either. Fat is *produced* during the digestion
if you follow that logic, then the food would simply stay undiggested in your stomach until you wake up again..
people in Spain for example eat around 22:00 or even later... they are not more nor less fat than other people.
another nice example: weight yourself in the morning, then again before you go to sleep and then again the next day.. you'll see how much your body is working at night
as long as you stay under your daily needs (calories) you will lose weight, it doesn't matter when you are eating.. the only problem I could think of is that you can't sleep deeply if you eat a lot shortly before you go to bed..because your body *is* working very hard... there is nearly no difference in sleep and when you are awake, go ask your Doc. ^^ (during the digestion). Your body will burn around ~250g fat at night, which is alot.
and btw: If you work hard or do sports in the evening your body will NEED the good meal after it, if you don't supply your body with enough (digestible) carbohydrates etc. after your training, it's pointless.
however naturally you are right with the "don't eat just 1 big meal" part.. because your body will take what it needs from your muscles if you don't eat and drink properly during daytime..but eating so much with just a single meal is impossible in the first place ^^
so you will lose weight here too, but you will lose it where you shouldn't
but I'm not too sure about that either..
I love my potatoes, especially "Pommes und Bratwurst!"Quote:
Those dishes look very tasty, though I'm not a big potato fan. It's always amused me how Americans eat a big heap of potatoes at dinner.
Wow, I didn't think you'd argue with facts about human physiology.Quote:
Originally Posted by KrayZ33
Your digestive system is still at work same as your respiratory system and other vital functions, but your body (arms, legs, all of your muscles) is not, so there is nowhere for the energy created by digesting food to be used. Some of it will be excreted when you take a big dump in the morning, some will indeed by used by the body, but most of it is stored as fat.Quote:
if your body is at rest and you think it won't diggest normally anymore (which isn't true btw), then why does it convert and store it as fat... you know that is work for the body too...so if your body doesn't work normally at night, then it wouldn't do that either. Fat is *produced* during the digestion
If they eat balanced meals throughout the day, eating at 2200 won't hurt. But I seriously doubt they eat a huge meal at 2200 every night. It also depends on what foods they are eating. Europeans as a group are leaner than Americans and have better eating habits.Quote:
people in Spain for example eat around 22:00 or even later... they are not more nor less fat than other people.
I agree with the first part but that's the hard part about losing weight. I disagree with everything else. Your body is in a semi-comatose state when you sleep, it does not consume as much energy as when you are awake unless you're laying in bed doing nothing.Quote:
as long as you stay under your daily needs (calories) you will lose weight, it doesn't matter when you are eating.. the only problem I could think of is that you can't sleep deeply if you eat a lot shortly before you go to bed..because your body *is* working very hard... there is nearly no difference in sleep and when you are awake, go ask your Doc. ^^ (during the digestion). Your body will burn around ~250g fat at night, which is alot.
Shouldn't you eat carbs and energy food before the hard work? Then afterward you eat the proteins and fats that your body needs to build and recover from the hard work.Quote:
and btw: If you work hard or do sports in the evening your body will NEED the good meal after it, if you don't supply your body with enough (digestible) carbohydrates etc. after your training, it's pointless.
Really you should try to sell your idea as a new diet. It could make you millions if enough people suspend reality for the week or two they last on this diet before it fails like all the other fad diets.
that's not true, your muscles will build up when you are asleep... and that's where the energy is used at nightQuote:
Originally Posted by Animeniax
they eat that what I eat at around ~15:00 normallyQuote:
If they eat balanced meals throughout the day, eating at 2200 won't hurt. But I seriously doubt they eat a huge meal at 2200 every night.
watching TV is less exhausting than sleeping for the bodyQuote:
I agree with the first part but that's the hard part about losing weight. I disagree with everything else. Your body is in a semi-comatose state when you sleep, it does not consume as much energy as when you are awake unless you're laying in bed doing nothing.
no big deal but you can see that it works more than people think
sry but that's what they tell you in any gym and this is what every nutritionist will tell you (at least more or less)Quote:
Really you should try to sell your idea as a new diet. It could make you millions if enough people suspend reality for the week or two they last on this diet before it fails like all the other fad diets.
I didn't say it didn't digest. But since your body is at rest, your metabolism during sleep is MUCH slower.
Let's say in theory, if you ate 2,000 calories spread over three meals (approximately 666.66 calories) you will burn more calories during the course of the day than a person that only eats a single evening meal consisting of 2,000 calories. The former is the better way to go if you want to lose weight.
Your body is like an engine, you have to have to fuel to rev the engine. When your body doesn't get food, your metabolism slows to conserve energy. When you eat a large meal, your metabolism starts, but there is simply too much of it, and it converts the excess into fat. This is worse if you do it close to sleep as well, when your metabolism slows down even further.
Not to mention sleeping on a full stomach can be quite counterproductive sometimes for sleep as it can be quite uncomfortable. Not to mention there's a higher chance of acid reflux. It's really a myth that you sleep like a baby on a full stomach.
Why would your muscles need energy when they are almost completely still and not in use? If you work out, then eat properly, then sleep, your muscles repair themselves and require the proteins and simple carb energy, and the repairing is what adds to muscle.Quote:
Originally Posted by KrayZ33
That's weird cause my body feels refreshed after sleep, but sleepy when I watch TV.Quote:
watching TV is less exhausting than sleeping for the body
no big deal but you can see that it works more than people think
Not sure what kind of gym you go to, but I think those people have been telling you the wrong things man.Quote:
sry but that's what they tell you in any gym and this is what every nutritionist will tell you (at least more or less)
don't you see that if energy is used that there is nothing to save? (nothing to make fat out of?)
or even if fat is saved, it will be metabolized during the next day then, I don't understand what you mean.
.. it all comes down to the point-> if you burn more calories than you eat, your body will use your fat reserves (after your carb-reserves which don't last long)
but it's trueQuote:
That's weird cause my body feels refreshed after sleep, but sleepy when I watch TV.
I'm pretty sure if you google a bit you'll find a report or something.
and when you are at it google some reports about "eating in the evening" (or something like that) and you'll find studies which prove that it doesn't matter when you eat, but how much you eat.
edit: http://www.chetday.com/eatinglate.htm for example
How are you gonna use the energy if you sleep shortly after eating? Unless you decide to go jogging then head to bed.
As if I know every single thing about what the human body does at what time...
but "Furthermore, night is the time when growth hormone (GH) reaches a peak level. (Peak secretion during non-REM, SWS deep sleep). GH is known to be a potent muscle and bone builder and a fat burner. Late meals, if applied correctly could be most anabolic. " is a nice quote for now.
and during night happens something what people call the "afterburner effect" (at least in germany... I don't know if it's the word in english)
basically that's just what i've said -> building up muscles, regeneration and other metabolic effects
that's probalby the reason why you feel "refreshed" (as Animaniax said) when you wake up... because you regenerate. And you can't regenerate if you don't use ur energy you saved from eating/digesting stuff
btw I just realised that we are extremely off-topic, but it shouldn't really matter...(well, I hope so... it's fun to discuss this)
lmao. That is classic Assert N. I wasn't expecting him to fall.Quote:
Originally Posted by Assertn
I think most of you guys are right. When it all comes down to it, just get up off the couch, do some cardio, and eat a balanced meal and fill the gaps with snacks that actually grow on a plant or tree instead of littering store shelves.
Bumpity Bump.
I'm about 1/4 of the way through my fitness goals and I'm feeling pretty powerful. On Friday I deadlifted 300 lbs for the first time. My bench press and squat numbers aren't as high as I'd like, but I'm still working on them. Both are at 195 pounds for 5 reps.
Here's a good picture of myself that I found from the beginning of 2008, which is just before I started getting serious about exercising. I was 145 pounds and about 14% body fat:
http://img4.imageshack.us/img4/3671/skinnykido.th.jpg
Here's what I looked like on Friday, sans shirt. I weigh 187 pounds and I'd guess my body fat percentage is around 20%:
I suck at positioning cameras
Within the past year I've paid a lot of attention to my diet and made some major changes. This time last year I was about the same weight, but eating like crap (lots of mass gainers, bread, and pasta). I intentionally lost a lot of weight, but have since regained it. This time, however, I put a lot more importance on eating more vegetables and less starchy carbs. It has helped, because while I weigh more, I still feel relatively lean.
On most days I eat a big serving of vegetables for 3 of my meals. I'd like to be able to get that up to 4. I'd also like to find a way to eat more whole food sources of protein, because while whey is good, I'm getting tired of it.
My remaining goals are:
1. Bulk up to a weight of 200+ pounds (exact number to be determined later)
2. Diet down off that to a lean 200 or 190 lbs, with a body fat percentage of at least 12%.
3. Implement swimming as a cardiovascular exercise during that process.
I set my body fat percentage at a realistic level, because with my genes I think that's as low as I'm gonna get without taking thousands of dollars of supplements. However, if I can get that low, I'm gonna try and make it to single digits. < 10% would be awesome.
Damn, very impressive Xan. The 40+ lb difference is huge. Keep up the great work! Do you find the added size/muscle interferes with other activities, like playing guitar?
I've been working at getting rid of my gut, but it's been hit and miss with my school/work schedule and poor eating habits. The rest of my fitness goals and body shaping are going great.
Aside from not feeling like a strong breeze could knock me over, I feel no different. I'm not all jacked to the point of immobility, I'm just flexing in that picture.
What are you doing to get rid of your gut? That's usually the last thing to go on males, and you'll only get rid of it as you approach single digit body fat, which is determined by your diet. I know you know the basics, so just try to make better eating decisions. Only have sugar and starches after you work out or first thing in the morning and make sure you're eating enough protein. Like I mentioned, the bulk of your diet should be vegetables. Eating late at night before bed is totally fine as long as it's good fats, protein, and veggies.
"Abs are made in the kitchen, not in the gym."
I guess since it was a gradual increase from 145 to 187, you wouldn't notice the difference in day-to-day activities. Way to stick with it, 200 isn't far off.
I'm trying to eat right, but I like pasta and grains too much, and lately I've been liking chocolates. I've also been bad recently about eating to the point of over-satiation. I'm testing a theory that I sleep better with a full stomach, but if it's true then it's a trade-off between a good night's sleep (which I need for my full school and work schedules) and easily losing this gut.
Really the gut is only noticeable after I eat a big meal, but I'd love to have a flat stomach.
Well, all that other stuff you should definitely cut out, but there's nothing wrong with eating before bed. Just make sure it's stuff that your body can break down slowly as you sleep. Things like natural peanut butter, fruit, cottage cheese.Quote:
Originally Posted by Animeniax
My bedtime meal is a shake made of a banana, 1/2 cup of low fat cottage cheese and yogurt, 1 scoop of vanilla whey, coconut milk, and blueberry tea. It's really filling and all the casein protein makes it good for bedtime.
I also snack on this peanut butter late at night: http://www.naturallymore.com/nutrition.html
Yeah, I need to work more on my back and shoulders, but all around I'm making great progress. I decided to ramp up my routine, so now I go to the gym three times a week for an hour each, and receive kettlebell training an additional two times a week for an hour to an hour and a half each.
I've been eating out a lot less for lunch and a lot more turkey sandwiches, which should help as well, but other than that I still generally don't watch my diet much. Then again my brother is pretty ripped and he eats at chipotle ALL THE TIME, soooo.....
DEAR GOD XAN. AMAZING!
I suddenly became interested in running and getting in better shape this winter break. I made a plan to run half an hour every day for 60 days. On the first two days my legs felt like steel. The third and fourth days they felt like they were melting. But after that I could feel myself getting stronger and stronger and my stamina boosts were AMAZING and very noticeable. I anticipated an increase in concentration abilities and metabolism as well.
And then school started/I got sick. It doesn't help that I always feel really tired after coming back from class. My eating habits swing from horrible to excellent. So I completely lost my groove and I haven't been to the gym for like three weeks. And now I'm fairly certain that my hard work has gone down the toilet and means nothing now so I've been having initiation anxiety!
I've decided that the best time I can start up again is today though. Before I was doing 5 mins of running/REALLY pushing myself running alternately, with a minute or so walking rest in between.Like a variation of HIIT. When I got used to the speed I would just increase everything by .5. I want to continue that method.
I feel like running rather than biking/swimming/eliptical because I feel like running is the most efficient use of my time. My brother says I should lift light weights to build lean muscle and up my metabolism. I want to become very lean and not bulky. Any eating/exercise tips?
Yeah, you won't become bulky. Ever. Like it's literally impossible unless you take steroids, or eat like 2000 extra calories a day while on a bodybuilding workout routine. Anyway, you should definitely lift weights if you wanna look better. Here's an amazing site for women:Quote:
Originally Posted by Sapphire
http://www.stumptuous.com/
I've seen girls swear by it time and time again. I've also given it to all my female friends who've asked me for good resources and they all love it. It's got some good articles, explanations of exercises, and a list of several good routines (up under "training" and "workout ideas"). Most of the advice on that site is appropriate for men as well, it's just dressed up in a "tre chic" feminine package. It's actually got a good article debunking the "I don't want to get bulky" fear.
That's cool that you do HIIT. For anyone else who doesn't know what HIIT is:
http://www.hiitsource.com/
http://www.askmen.com/sports/bodybui...tness_tip.html
Basically it's the most effective way to do cardio workouts. The idea is that instead of running at a steady pace for long periods of time, you run at short intervals (like a minute each) of intense speed and slower speed for a total of about 20 minutes. It sounds gimmicky, but it's been proven to be the best method to burn fat. If you complain that you don't have time to go running for several hours a day, this is for you because it takes 10-20 minutes tops and is actually a much better workout.
Yeah, some people get pretty lucky :(. If you are anything like me, though, you'd have to stick to a diet pretty rigidly if you wanna see any noticeable results. What are your goals?Quote:
Originally Posted by Assertn
Here's a link for everyone. I've posted this before, but it bears reposting. Dr. John Berardi's 7 rules for a healthy diet. If you're not even close to following this, all your exercising effort is wasted:
http://www.tomvenuto.com/articles/ru...utrition.shtml
Quote:
1. Eat every 3 hours
2. Eat lean protein at every meal
3. Eat vegetables at every meal
4. Only eat starchy carbs within 1 hour of working out (or in the morning)
5. Eat only "good" fats
6. Drink only 0 calorie drinks
7. Eat mostly whole foods
You can weight lift without getting bulky. Just focus on more reps with lighter weights.
@Xan: I feel pretty good about my routine. I think as long as I commit to it, I should be fine. When I go to the gym, I work out with my friend who has a lot of weight lifting experience (his dad is a fire chief, and he used to be able to bench 300). I'm generally sore the next day, so I feel pretty accomplished. I also cut out a lot of really greasy stuff and I mostly drink water and tea.
This is sort of true but not really. The caveat is if you're doing any more than about 15 reps per set, you're wasting your time.Quote:
Originally Posted by Assertn
Any person, regardless of their sex, is ideally going to want to do between 5 and 10 reps per set of heavy weight. In the end, the determining factor in getting bigger isn't what sort of workout you are doing, it's your diet. 100%. If a woman isn't eating (and injecting) like a bodybuilder, she won't become one.
Edit: http://www.youtube.com/watch?v=don7aNiNALA
I've been going to the gym twice a week for the past semester and a half, and now I'm going 3 times a week. I'm up to 158 lbs on an empty stomach, which is 8 lbs heavier than the last time I weighed myself more than 3 months ago. I'm almost halfway to my goal of 170 lbs before I join the police academy.
That's good news broseph. What does your workout routine look like?
Every T+Th I run for 1.5 miles (time constraints) then go to Hapkido class (good cardio and stretching) then lift weights for 30 minutes. Now that I have to work on campus on Saturdays (my dept just started Sat hours) I go to the gym after work and run 2 miles then lift weights for 45 minutes.
I need to start lifting heavier and my diet is still victim to my somewhat busy work/school lifestyle.
The thing is I won't be joining the academy for another 2 years, so I have plenty of time (maybe too much time unless working out/living healthy becomes a lifestyle rather than a chore) to reach my goals and possibly change them and go even further (me at 5'8" 185 would be ridiculous though).
Nice to see other people who like working out ^^
When i was in middle and highschool the teachers and whatever all kept telling me to eat more cause i was too skinny, and the fact that i've always been somewhat tall just made me look even skinnier -.-
I've been lifting weights kinda on-off for a couple of years.. like, i get a gym card and train for 3-4 months or so, then for some reason i tend to stop, then start again after a few months, making the previous training almost moot, i have however managed to keep a little of my muscle gains from each time ive trained so over the years its gradually increased.
Now i've gotten a good "groove" going and i train 2-4 times a week, depending on various things.
I've never used a "fixed" work-out schedule, i've always just trained as i like :P
I'm 26 years old, 6'1 (187cm) tall and currently weigh in at around 192 lbs (~87kg)
How does that work for you? I was never so lucky.Quote:
Originally Posted by Penner
I spent about 2 years lifting haphazardly, going 5 days a week and doing whatever I felt like in the gym, all while eating "a little better" and it didn't do me any good. I maybe put on 7 pounds and never got any stronger. It wasn't until I started following Berardi's 7 rules and putting myself on a set lifting program that I started getting strong as fuck/bursting out of my clothes/etc.
Personal update from my last post: I'm at 188-189 pounds and I've only been able to increase my deadlift to 305. I had to stay at 195 for bench and go back down to 190 for squats to work on my form. I can't wait until I break 200 for both of those.
Slow and steady, though.
It's been a fair few years since I posted in this thread (page 2, if anyone cares), and lots has happened in my life since then. I'm now around the 83kg mark (182 lbs) and I've joined a new gym after having moved house.
Over the time since that post I made I've started working full time which really cuts down on the amount of exercise I can do, as opposed to then when I had all the time I wanted. Looking back, I can see I've focused a little too heavily on weights and lifting as much as I can for as many reps possible, and I've neglected cardio a little too much. My arms, shoulders, chest and legs are a bit tanked, and probably a little too big for my liking when I look at myself today, and I think I need to shed some overall body fat.
Never really been one to get into the whole science of it though. Never measured percentages or anything like that. Since moving house and joining this new gym I've been doing boxing and step classes as part of a plan to focus more on cardio to slim down a bit and get rid of the slight man-boobs I've got going. You wouldn't look at me and call me fat, but I'm 6"3 and solidly built with about 3 years of consistent weights behind me so I'd like to be more slim and streamline. The plan is to shed those kilos as much as possible.
Gotta cut back on all the pastas, breads and rice, it's not doing me any favors at the moment. I need to build up my stamina so I'll try to run more as well. Snacking on vegetables during the day is better than just eating whatever's available at the time.
I think my problem is that I don't plan it enough. Like Xan mentioned above, it's all very haphazard, but lots of it (I can be pretty extreme when I set my mind to something) and whatever I feel like at the time. It also falls under the "eat a little better" umbrella at the moment.
I used to play foot ball (by which I mean "soccer"), and so ran about 40 miles a week. I was still a big fat ass though. I learned about lifting weights at a pretty "serious" Florida gym. I did that on and off for years, getting "big" and "small" (but always fat). I lost a bunch of weight a few years ago, and slowly gained it back. Atkins was too boring to keep up forever. Now I'm on the pizza and beer diet, where I eat about 1500 calories worth of pizza and beer in a day. And I drink lots of water and eat my vitamins. And I lift weights, do squats, and 100 sit ups on an exercise ball every 3 days. I do interval training (with a standup bike) the next day.
That routine gives my muscles enough time to heal between sessions. They always hurt like hell on the second day after a work out, but they suddenly feel better on the third day -- the next workout day.
I used to go crazy with the weight when I was in high school. After a lot of foot ball, my legs were pretty strong. And then I started doing squats, and was able to inline squat like 850 pounds a few weeks later. It was pretty sweet when a buddy and me both kicked a soccer ball simultaneously and hard, Rasengan + Chidori style, and I flipped him end over end, as he was airborne and my foot pushed his backwards. Also, it's kind of fun to walk fast while you're in downtown Portland, and then accidentally JUMP three feet into the air Mario-style because the person in front of you suddenly stops for no apparent reason (and slamming your foot down instead of stepping is the only way you can stop). I got funny looks that day.
I would put on an extra five pounds of weight on my bench presses every week. That's fast... people would tell me to be careful. And they would end up carrying a bit of weight if they spotted me, but I always made it to 15-12-8 reps without help (while going for 8-to-failure as a goal) or even 15-12-8-8 reps. The rationale for that breakdown of sets is to tire your muscles out quickly in the first and middle of the second set, so you are in "failure mode" for something like 16 to 24 reps. It's TOUGH to push or pull in that state. Your muscles aren't even tired so much as your brain is tired of signaling your muscles to push or pull. This is why people strain when they lift: their nervous systems are trying to find new muscles to signal to in order to lift the load. Making "new connections". It's like learning how to roll your tongue or wiggle your ears. http://www.wikihow.com/Wiggle-Your-Ears Straining is like the "experiment" part. With a little practice, you can lift the same load with less effort. You will "know how it feels", and so can focus your concentration on it instead of wasting effort (and brain chemicals) on straining.
Strengthening the nervous system is an important part of strength training. Probably the most important part. At least if you want to get strong. There are better things to focus on if you want to get big.
I have always hated cardio workouts. Too boring. Sport can be an exception, if you at least have to put your mind to work to win. I hurt my ankle pretty badly in college, so I haven't played any team sports for a long time.
OT: I've never really understood why the hell americans call it "Football", the ball touches a players foot like.. once?
Whereas soccer is like the definition of the word Football, they kick a ball the entire game using only their feet.
Sup with that? :P
Wait, really? Are you talking ass-to-grass or just like, this?Quote:
Originally Posted by poopdeville
I also have a part of my routine that's similar to what you described, called a rest pause set. I do one heavy compound exercise (bench, squat, overhead, or deadlift) getting a 3-5 rep max, then I move onto the rest pause, where I go to failure for 3 sets, taking no more than 20 seconds in between. It's been really effective.
Squatting lower than my current toilet seat, so my knees were bent at about 85 degrees at the bottom. It was an incline squat, so it was 30% or so relatively lighter. (So I could presumably do about 500 pounds standing -- but then again, my core would have to be much stronger to do it standing, too)Quote:
Originally Posted by XanBcoo
Supposedly Apollo Ono can squat 1800 lbs. He claimed so to a paparazzo.
I need to do more lower body work but my legs are getting nicely toned and stronger just by running.
And today I strained\sprained something in my forearm while doing biceps curls. So that will impede my progress. And Spring break starts this weekend, which will further impede my progress.
I never knew this thread existed. Was about to start one too, good thing I searched.
My girlfriend and I started doing half-marathons and sprint triathalons last year, and this year we're just training for a few that are coming up.
A couple of years ago, I would of never thought that I would be doing these type of activities. I was 240 lbs, and being 5' 7.5", I was quite round. I'm down to 185 after going up and down, building muscle and losing fat. It's been wonderful and I found something I enjoy doing... running.
One day I want to do a full Iron Man competition, but for right now ... I think I'ma try to do a full marathon sometime this year.
Damn man, that's really cool. Good job on losing all that weight.
Thanks, it took a while though. Haha, I like to eat >.<, one of my biggest downfalls haha. Its quite doable though, never give up.Quote:
Originally Posted by XanBcoo
I was running nearly every day at the end of last summer, but stopped once it started to get cold outside. I'm hoping to get back into it starting this week though, now that spring is apparently here. My goal is to be able to increase my endurance so that I can run my whole route without stopping by July. Wish me luck!
Unfortunately for us skinny guys, putting on substantial weight/muscle is as hard as losing weight is for big guys. I'm hoping to break 190 this week though.Quote:
Originally Posted by Rekeco
Good luck running KitKat! Definitely post any progress you make in this thread for support.
All this talk about running/playing sports/marathons is making me really anxious to start swimming.
Quote:
Originally Posted by XanBcoo
Oh I totally agree! I have a lot of friends who are quite skinny and are trying to bulk up, and it's really hard. I'll echo you in the fact that it's easier to burn fat then bulk up with muscle. Good luck with that man, you can do it. Taking any protein supplements?
I'm waiting for it to be a bit hotter. I'm going to go back to my old high school and start swimming everyday!
I used to weigh 216 pounds at 5'7 four years ago. I spent 5 months low carb dieting and going to the gym and lost 50 pounds. I stayed at around 156 pounds for a few years, maybe fluctuating a bit depending on my lifestyle.
Two years ago, I gained 30 pounds after almost becoming an alcoholic by drinking at least 350 ml of brandy almost every night and shoving down chips like there is no tomorrow. Then I took a look at a picture of myself and decided to get fit.
Now I am 136 pounds. I do HIIT running 3-4x a week, and do light weight training during the off days. I also swim once a week for cardio. I am not really interested in bulking up too much. I like the slim and muscular look more than the scary bouncer type.
Yeah, a staple of my diet is ON's whey isolate. It's one of the cheapest sources of protein: http://www.optimumnutrition.com/prod...ard-p-201.htmlQuote:
Originally Posted by Rekeco
I try to follow John Berardi's 7 rules (that I posted one page back) and have as many whole food sources as possible, but time/money usually means I'm having a meal with the whey supplement. I'd say on average that for at least 3 of my 6-7 meals a day, the protein is coming from that.
I will, however, try to make sure that each meal is balanced. Like if I make a protein shake, I'll include cottage cheese for protein, natural peanut butter for fat, blueberries and spinach for carbs, and use the protein powder to add more calories and flavor.
The two common celebrities that men say fit their ideal body type seem to be Brad Pitt from Fight Club and Hugh Jackman.Quote:
I am not really interested in bulking up too much. I like the slim and muscular look more than the scary bouncer type.
Between the two I'd say my ideal was closer to Jackman. I want to be lean, but solid, not waifish.
Ya, i'd go with Jackman's bodytype over Brad's any day tbh :P
I prefer Brad's body type, but that is also because it fits my body type and height more.
Jackman's more ideal to me too. Brad's too wiry.
Edit: Actually... it's hard to say. Google image turns up with both of them varying a fair bit. Most of Brad's shirtless pics don't look good IMO from Fight Club, but this would be something I'd be aiming for:
http://media.photobucket.com/image/b...x-pack-abs.jpg
Brad's got more definition than Jackman, so I'd strike halfway if that's an option. If not, then I'd go Brad.
My biggest problem would be giving up rice/pasta/noodles. That's like..75% of my diet.
Actually, in terms of diet. Pasta, rice, and noodles will always be hard to give up but necessary unless you are already athletic fit (4-9% body fat for males) in which you need those carbs to fuel your body.Quote:
Originally Posted by Buffalobiian
Check out the diet from P90X if you can, phase 3 is a very Carb heavy workout diet.
Does anybody goto the sauna?
I like to enjoy a good steam sometimes after I work out. It's refreshing I think
From a fitness perspective I never saw the purpose of using a sauna. Maybe to relax muscles but then I just feel fatigued and helpless. Maybe if they instituted unisex saunas.
If it makes you feel better/refreshed, go for them. They are supposed to relax you and your body.Quote:
Originally Posted by itadakimasu
Some people do it as a means of losing weight, which is one way to use them, but to be honest it's just water weight that you are losing. Go in if you want to relax that body.
I saw a girl sprinting at like, 11.0 for an extended period of time. My new fitness idol.
11.0? on a threadmill? That's not bad.
I do mine at 13.0 though >_>.
DS You damn show off! Teach me, oh Sensei.
Also what do you guys to do fight off a hella increased appetite due to workouts? (Or more diet tips please)
Chicken.
Nuff said.
Sapphire : Maybe "healthy" snacks... I usually have fiber 1 bars around the house that are only 140 calories and usually will do the trick.
I've been working out more the past 2 weeks. Trying to get to 180ish from 205. I weighed in this morning @ 196!
Have also been taking No Xplode NT before workouts for the last week aside from last night and the night before. It gives an energy boost and helped me push my workout past my general hour stopping point.
Short answer, eat the right types of foods more frequently. Read as many of these articles as you can:Quote:
Originally Posted by Sapphire
http://www.stumptuous.com/category/eating/how_to_eat
Start from the bottom up. Don't be afraid to eat big after a workout, because that's when your body will metabolize food the best. Just make sure you're eating "right".
If you need to snack, eat nuts. Almonds and cashews are the best.
Finally squatted 205 for 3 sets of 5 today. I've been stuck at 200 for so long. I finally backed down in weight and started over from 150. My legs are weak as hell, but I'm counting every victory.
I'm also stuck at 195 pounds. Not having a job means not having the money to buy enough food to get big as hell :(.
I've been doing this variation of Mark Rippetoe's Starting Strength workout and can confirm that it is very good (for males and females alike):
http://newbie-fitness.blogspot.com/2...kout-take.html
I've found running is filling out and toning my butt, thighs, and calves well, if not entirely making them stronger. Not sure how much I can squat but I think for functional strength, nothing beats running.Quote:
Originally Posted by XanBcoo
I started doing Tabata intervals a few weeks ago. It's pretty sweet. The routine takes four minutes, but it was clinically proven to increase aerobic capacity as much as an hour of aerobic exercise a day, and also improves anaerobic capacity. You do 8 20 second long sets, doing as much of a full body exercise as you can (typically, people aim for 8 reps per set). You take a 10 second break between sets, so you can do two sets per minute.
I'm doing about 65 squats and shoulder presses (65 "thrusts") in 4 minutes.
http://en.wikipedia.org/wiki/High-in...#Tabata_Method
For functional strength, Tabatas beat running.
Hah, I was going to say that sounds exactly like HIIT, and then I clicked the link and saw that it was indeed a form of HIIT.
Sounds pretty strenuous. Do you do different lifts or just squats? Are they weighted or is it just bodyweight?
@Ani, running is obviously good, but I'm still going for size and strength gains. And yeah, if you're looking for a "toned" look (meaning less bodyfat and more muscle), then some form of HIIT will benefit you the most.
I started biknig again this summer...at first just for fun but starting this week i actually started going longer to better my cardio. Im doing about a 30-35k around town, and though thats quite a bit more then what i would've expected (comparing to my condition when i started) it doesn't feel like its doing what it should. I dont know if thats because i've made slight progress, if im just getting used to it or if its actually not as difficult as im making it out to be. Anyone know what/how that would convert to in terms of running (as in laps)?
That HIIT thing sounds interesting and i think i'll give it a try since my goals match pretty much exactly with what its intended for......but do i need any sort of weights, or can it be altered for people who dont have any equipment and no gym access?
You can do pretty much any strenuous exercise, as long as it activates lots of major muscles. Squat thrusts are good since they hit your ass, quads, hams, abs, shoulders, triceps, and even your biceps a little. I was lifting 15 pounds in each hand before, moved up to 20 today, and struggled as much as I did on the first day of 15. That's pretty good progress, I think (I did 55 or so shoulder presses and 65 squats). I haven't really switched up the exercise I do though. I don't think I'm strong enough for burpees. I guess I could cycle, but dealing with traffic and stop lights kind of ruins the timing aspect of it.Quote:
Originally Posted by XanBcoo
Tabata Burpees: http://www.youtube.com/watch?v=gmuSgwCNSgE
@Assassin: I don't have any gym access, but I've bought a few bits of exercise equipment. I have an exercise bike and 3 pairs of dumbbells. (I got the bike for $40 on Craigslist.)
You can definitely do HIIT with cycling. Warm up, and then do 1 minute at high (but not maximum) effort, and slow down for a minute. Do ten reps of that. Or do it the Tabata way, where you go at your maximum for 20 seconds, and then rest for 10.
You can do it with running, but it is supposedly very hard on the body. You need to have good running form to be able to sprint at top speed for 20 seconds at a time, eight times, without getting hurt.
Like I said, I do squat thrusts for my Tabata HIIT, so I do find the dumbbells useful.
You can do basically any exercise in HIIT format. Weights, running, bodyweight exercises, anything.
I know a lot of people who have said they use jump ropes, which are pretty cheap. I used to run on an elliptical, then tried rowing machines. You can do anything as long as you keep a 2:1 intense/rest ratio.
That site I linked to used to have example tables and charts for different intensity levels. Dunno what happened to them.
Edit: Oops, didn't see Poop's reply. Yeah, basically what he said.
Ah, I see. So mainly compound lifts. I'll keep that in mind.Quote:
Originally Posted by poopdeville
The conditioning classes i was attending until recently had alot of thse (mind you, it was in addition to a whole lot of other similar shit for an hour) and i can say from experience they are god damn brutal. I nearly throw up every time.Quote:
I'm resurrecting this thread to ramble a bit. I've recently changed up my routine due to a number of factors. Firstly, I booked a week-long canoe trip in the Yukon for August. Then I realized, crap, I'm nowhere near in good enough shape right now to survive a week of intensive canoeing. Secondly, one of my friends quit sugar. She's as much of a sugar addict as I am (yes, I have been known to eat only oreos for dinner or pie for breakfast on occasion) so I told her I'd spend a week off of sugar as well in support. Thirdly, my roommates have been talking a lot about making healthy meals in the house lately. Fourthly, my weight hasn't fluctuated very much in the past 10 years, but this semester after having my appendix out I was stuck under strict orders to not do any strenuous exercise for 2 months, which led to some of my pants becoming a bit tight. Lastly, I've never had a regular exercise routine that lasted beyond a month. At 28 years old, it's about time to be disciplined about my health, since if I don't maintain it now I'll be in trouble later in life.
So, due to the combination of all the factors above, I have embarked on a plan named, "KitKat Becomes Even More Super Awesome!" After surviving the first week without sugar, I figure I can keep it up and just eliminate it 90% of the time (I'm reserving 10% so I can still make pie and cookies when I want to >_> ). I'm paying a lot more attention to what I'm eating, and staying away from processed crap, as well as bringing my lunches to school instead of just buying food on campus. Now that the weather is nice again, I've begun to get back into running, though I still don't really like it. My roommate does pilates at home via youtube on the tv, so I tried out that with her and was excruciatingly sore the next day. I think I'll try to keep that up as well. I'm still too scared to visit a real gym (and too cheap).
It's hard for me to find time to fit these things into my schedule being in the middle of the end of the semester and swamped with projects and papers, but after about a week and a half of implementing my plan, it seems to be going well. I've lost about 6 lbs and my pants fit like the did pre-appendectomy. I'm feeling pretty good, and I think I'm on track to reach my goal of being in shape for canoeing in August. Though, I think I need to find more activities to work on upper-body strength. It's still early on, but I really want to keep this up not just till August, but hopefully as a lifelong habit. Being a non-athletic sugar-junkie, it's going to be long and difficult over the next few months.
So anyhow, just wanted to let you guys know that you can keep me accountable, and make sure I'm on track. If anyone else wants to join in on the "Becoming Even More Super Awesome" plan, we can implement it together. My goal is to be able to post weekly updates here to let you know how it's going.
Actually, those are exactly the numbers you should shoot for, but make sure you stay consistent. Once again, Dr. Berardi clarifies:Quote:
Originally Posted by KitKat
Quote:
Originally Posted by John Berardi
Alright, I started Insanity this past weekend. I've completed the fit test and two workouts proper. Now, this is a 60 day program and you're supposed to do it everyday during this sixty day period. My issue is that I'm training martial arts 3 days a week with a trainer, and the training there is extremely demanding. Should I do the Insanity workout on those days that I meet with my trainer? If not, how should I handle the Insanity program?
I'm not a bodybuilder, so I'm lacking a lot of credibility on this.
It sounds like you shouldn't really push your body that hard. If it's a sixty-day regiment and you have martial arts three times a week, then simply postpone your "Insanity" workout to the days after your martial arts. It will increase your routine to another six weeks after the two months (assuming you're still taking martial arts after the two months). Otherwise, I guess you could always do a lighter version of your insanity workout routine on the days you do have martial arts.
However, it's important that you do give your muscles a break the day after your training. If you're in a routine of constant cardio, it should be fine. If you think that keeping up with this "Insanity" routine is too tough to commit, I do recommend checking out CrossFit, which is a form of boot-camp military training set to improve performance in all muscles of the body for a rigorous 20 minutes per day routine:
http://www.crossfit.com
And try to follow the workout of the day but adjust accordingly to your abilities and to take longer rests when you need it (since there are a few people who die doing CrossFit).
Anyone around here actively working out? I'd like someone to compare stats, training methods and nutrition tips.
These are my current stats, started lifting seriously 5 months ago:
http://i.imgur.com/q04BP.jpg
http://www.strstd.com/
Jesus Christ I'm weaker than I thought:
http://img833.imageshack.us/img833/9875/htfu.png
I can attribute this pitiful display to two factors:
1. My first year of teaching was a horrible bitch. I lost 10 lbs, ate horribly, and seriously fell off the horse as far as training went.
2. I have no consistent support system. None of my friends have kept up with me in weight lifting, and I'm constantly having to correct my own mistakes over the course of months, rather than days. I have no basis for comparison and no one to compete against as I'm the strongest person in my group of friends.
How tall are you and what's your bf%? Is there any particular method you prefer?
For the record I'm 1.72m, 14% and am not currently following any particular method.
6'0'' and roughly 20% bodyfat. I've been bulking for about 2 years, from 140 lbs to 200 currently.
I've done about 4 different routines, all of which are light on cardio until I start cutting.
Edit: These are some of the routines I've done:
http://newbie-fitness.blogspot.com/2...kout-take.html
http://startingstrength.wikia.com/wiki/Bill_Starr_5x5
Edit 2: I also have a degenerative muscle disease in my legs so my squat numbers are much lower than they should be. I've done pretty well, considering.
Managed 10 squat reps of 100 Kgs today, feels good
That's really good. Took me a long time to get up that high. How is your squat form?
Watching Rippetoe's coaching sessions and understanding the basic concept of hip movement, and the idea that you should "move the bar in a vertical line" really helped me:
http://www.youtube.com/watch?v=yha2XAc2qu8
I use a smith bar, my gym doesn't really have a squat bar besides that one. I don't go quite as low as Rippetoe would have wanted, people keep telling me it's a surefire way to bust out your knees at an early age.
The idea that it's unsafe to squat below parallel is actually a myth!
Doing full (below parallel/ASS TO GRASS) squats are better for your knees because they remove tension from your kneecaps and distribute the weight across your butt, hamstrings, calves, and hip abductors. You get a fuller Range of Motion and increased flexibility and strength gains. It's actually the more "natural" movement: http://forum.bodybuilding.com/showth...hp?t=128243861
Obviously you should do what feels comfortable and safe, but moving into a full squat position is far more beneficial and demonstrably safer. Especially on a Smith machine (I even do ass to grass squats on free weights, and I have a slight handicap against me).
The only issue is you have to worry about keeping your lower back straight and concentrate on the hip drive movement. That just comes with experience.
Edit: Thinking of rebooting this thread with a new OP, link to this thread, and links to helpful sites/videos/dicussions/etc. The OP in this thread is awful and not helpful whatsoever.
If anything this should be left as it is and our discussion should have its own thread, cardio bunnies could sort their shit around here while us real men discussed our business elsewhere.
New PR for my bench press, 6 reps of 94kg
Getting dangerously close to my squatting PR... don't want to become one of those asshole that can bench more than he can squat
Really good. Is that free weight or machine?
I actually did close to that today during my chest day. 4 reps of 205.
Free Weight, not really a fan of machines or even the smith bar for benching
I really need to find some consistent partners to work out with. I'm stagnating over here.
I actually find partners distracting, while over half the gym is talking soccer I'm doing twice their workout and breaking PRs every other week. I just ask around for the occasional spotter when the weight on top of me might actually kill me or disable me for life with a wrong move.
You might want to try energy drinks though, a banana followed by one of those guarantees that I'm at 100% throughout the whole workout.
I take a folic acid tablet for vitamin B and my Vertigo medicine before I work out. My body is in shambles.Quote:
Originally Posted by Archangel
Also I used to prefer working out alone until I read about the importance of support systems for fitness. I also found that when I had a partner to work out with it removed some mental blocks for me. I was no longer worried about crushing myself squatting and actually got much stronger much faster. It's also good to work out with someone stronger and experienced than you for reasons I'm sure you have witnessed in many Shounen series. It's a huge benefit if you are all focused.
I also hate asking people for a spot because everyone has their own way of spotting. I hate it when some guy comes up and grabs the bar off me when I'm clearly just struggling a little bit. Thanks for ruining my set bro.
So what sort of supplements do you take? I'm currently on multivitamin every morning, omega-3 at lunch and sometimes at diner when i don't have tuna or salmon, whey protein at breakfast and post-workout and creatine pre-workout.
My diet is already pretty balanced as it is but i take the vitamins and omega-3 anyway because they're so damn cheap to come by and are clearly good additions to it.
New squatting PR, 12 reps of 110kg
New benching PR, 4 reps 100kg. Couldn't fucking move my whole torso the next day but it was totally worth it :P
I also started a new supplement recently
http://i.imgur.com/qvZla.jpg
Plain caffeine tablets, recommended by a friend. They really keep you in your toes and allow be to get the best out of each workout.
http://i1235.photobucket.com/albums/...s/42493af3.jpg
http://www.bodybuilding.com/store/now/gtea.htm
Just ordered 400 capsules of these from the above link so I can boost my nutrients, metabolism and improve the effectiveness of weight loss training.
I also have 5 pounds of protein that's going to be used somewhere within the next three or four months now that school's started again.
Screwed up my rotator cuff so I've had a horrible 2 weeks. Haven't been able to do a push exercise properly in a while.
Today I substituted box squats for squats because my lower back has been straining a bit too much. Box squats are a good way to train the hip flexors and build the hamstring strength necessary to squat properly. Looking forward to improving:
Box squats coached by Dave Tate:
http://www.youtube.com/watch?v=t156u5VuBTw&feature=related
With your back history i don't know if any squats at all are a good idea.
Why don't you use leg curls for your hamstrings and leg press for your quads? Yes, you won't progress like you would with squats but the likelihood of injury ( which you seem to be prone to ) is minimum.
You could also add leg extensions assuming you don't have bad knees as well
I actually do leg presses, curls, and extensions in the routine I'm currently on.
Program 4 here
But you're right. I might try eventually phasing squats out, or at least taking them a little more slowly in the future. Maybe replace them with Smith machine squats.
The box squats felt good yesterday, though. Having to sit up from a stool forced my hips to take most of the weight and kept my lower back straight. Usually I have the tendency to shift the weight onto my quads or even lift with my back if the weight is so heavy. Gonna try these for a while.