Fitness and Exercise

[XanBcoo]

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.

[poopdeville]

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?.

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.

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.

[Assassin]

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?

[XanBcoo]

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.

You can do pretty much any strenuous exercise, as long as it activates lots of major muscles.

Ah, I see. So mainly compound lifts. I'll keep that in mind.

[Assassin]

Tabata Burpees: http://www.youtube.com/watch?v=gmuSgwCNSgE

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.

[KitKat]

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.

[XanBcoo]

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 >_> ).

Actually, those are exactly the numbers you should shoot for, but make sure you stay consistent. Once again, Dr. Berardi clarifies:

8) Have 10% foods.

I know you cringed at a few of the rules above – perhaps #6 in particular. But here’s a bit of a reprieve. 10% foods are foods that don’t necessarily follow the rules above – but food’s you’re still allowed to eat (or drink) 10% of the time.

100% nutritional discipline is never required for optimal progress. The difference, in results, between 90% adherence to your nutrition program and 100% adherence is negligible.

Just make sure you do the math and determine what 10% of the time really means. For example, if you’re eating 6 meals per day for 7 days of the week – that’s 42 meals. 10% of 42 is about 4. Therefore you’re allowed to “break the rules” 4 meals each week.

[Uchiha Barles]

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?

[enkoujin]

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).

[Archangel]

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://www.strstd.com/

[XanBcoo]

Jesus Christ I'm weaker than I thought:


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.

[Archangel]

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.

[XanBcoo]

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.

[Archangel]

Managed 10 squat reps of 100 Kgs today, feels good

[XanBcoo]

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:

[Archangel]

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.

[XanBcoo]

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.

[Archangel]

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.

[Archangel]

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

[XanBcoo]

Really good. Is that free weight or machine?

I actually did close to that today during my chest day. 4 reps of 205.