Physical Fitness Thread

[johngateswhiteley]

...everything fitness, video gamers are welcome..

[johngateswhiteley]

http://www.drpribut.com/sports/hamstring.html

you athletes and the like work your hamstrings! its amazing how weak the average lifters legs are let alone their hamstrings.

[Cry Havoc]

You know, beer and gambling can be really bad for you. You should stop wasting your time with it. :rolleyes

[katyon6th]

Golds Gym or other???

I've been a memeber of Golds Gym for a while but I'm thinking of changing gyms. Suggestions?

[johngateswhiteley]

Golds Gym or other???

I've been a memeber of Golds Gym for a while but I'm thinking of changing gyms. Suggestions?

i'm not familiar with golds gym, especially in San Antonio. but i'd say go to whatever gym you feel comfortable at...some gyms are too crowded, intimidating, under equipped, etc. that being said, i was a member of Olympic Gym when i lived in San Antonio. no contracts, not expensive, and very well equipped. although, its a lifters gym and a bit light on cardio equipment.

i am not a fan of commercial gyms like spectrum, golds, and whatever else is out there. they tend to be crowded, too expensive, and contract heavy.

[katyon6th]

i'm not familiar with golds gym, especially in San Antonio. but i'd say go to whatever gym you feel comfortable at...some gyms are too crowded, intimidating, under equipped, etc. that being said, i was a member of Olympic Gym when i lived in San Antonio. no contracts, not expensive, and very well equipped. although, its a lifters gym and a bit light on cardio equipment.

i am not a fan of commercial gyms like spectrum, golds, and whatever else is out there. they tend to be crowded, too expensive, and contract heavy.

Thanks for the input. I specifically want to get out of Golds because of it being too crowded. Another thing that really, really bugs me is that 6 of 20 treadmills, 2 of 6 stair climbers, etc. etc. are out for maintenance. Seriously, fix your equipment; especially when your gym is that busy.

I want to look into Bally's or Spectrum. So, if anyone is a member or has been, any insight would be helpful.

[monosylab1k]

there's a way to play video games and stay in shape too.

http://www.tomheroes.com/images/NES%20powerpad.jpg

[ShoogarBear]

Richard Simmons trolls in 4 . . . 3 . . . 2 . . . 1 . . .

[Shelly]

Golds Gym or other???

I've been a memeber of Golds Gym for a while but I'm thinking of changing gyms. Suggestions?

Katy,

If you don't care about classes or swimming and just want a gym with weights, cardio machines, and machines, then check out Anytime Fitness. It's 24 hours (you need a key fob to open the door). They are opening up all over town now and the one I go to is never crowded. Sometimes I'm the only person there.

http://www.anytimefitness.com/experience/Locations.aspx?State=TX

[Cry Havoc]

I think I'm going to go back to my local Y.

It's actually cheaper than most of the gyms in the Chicago area, and they have no only a basketball court, but also a swimming pool. The trade off is that the classes there aren't free (and it's perhaps not quite as spotless as most gyms due to the high traffic), but I stick mostly to my own regimen anyway.

[Barbarian]

http://www.drpribut.com/sports/hamstring.html

you athletes and the like work your hamstrings! its amazing how weak the average lifters legs are let alone their hamstrings.

Alot of people waste their time using machines (leg extension, hamstring curls, etc..) which leads to weak legs. Much faster results and stronger legs come from free weights such as squats, deadlifts, lunges, etc..

[Ed Helicopter Jones]

I'm up to two situps and three pushups a day.


I try to keep the daily caloric intake to around 10,000 or so. Keeps me slender.

[Cry Havoc]

Alot of people waste their time using machines (leg extension, hamstring curls, etc..) which leads to weak legs. Much faster results and stronger legs come from free weights such as squats, deadlifts, lunges, etc..

I completely agree.

Although if you are putting weight in a precarious place and you don't have a spotter, a machine can help in that regard.

[boutons_]

Discovery and Bally are offering 2 months free:

http://health.discovery.com/ads/ad_interstitial_fill1.html?dest=http://health.discovery.com/national-body-challenge/get-started.html

... which will probably cause even more delays getting on the equipment.

Also, a good, free way to cure you of your idea that a gym membership will really be used. :)

The huge $cam is the marketing that convinces you that you need a gym membership to get/stay fit, like the $cams about diet products.

Good news is that you can stay obese/overweight (you probably will anyway) as long as you get exercise. ie, being fit is more important than losing weight.

[Ed Helicopter Jones]

I've started doing some pulldowns for the lats.....

[Ed Helicopter Jones]

I think it's working pretty well.



http://news.nationalgeographic.com/news/bigphotos/images/060808-china-fat_big.jpg

[Ed Helicopter Jones]

The huge $cam is the marketing that convinces you that you need a gym membership to get/stay fit, like the $cams about diet products.



It's only a scam if you don't use it. Even then, it's not a scam...it's your own fault for not going.

Being a member of a gym certainly helps you get/stay fit, but it's not going to do the working out for you.

[boutons_]

The $cam is that you NEED a gym membership to get/stay fit, not whether you use it or not.

[Fillmoe]

i love going to the gym... i got a sweet deal about 3 years ago at 24 hour fitness.... i only pay 50 bucks per year now....

[Barbarian]

i love going to the gym... i got a sweet deal about 3 years ago at 24 hour fitness.... i only pay 50 bucks per year now....

How the fuck did you manage that deal?? I pay 25$ a month and I thought I had it made.

[lebomb]

Been going to Golds for about 4yrs now........$29 a month

[Shelly]

If going to the gym is what someone needs to get them motivated to work out, then let the scams begin.

I know I'm not that fond of exercising outside when it's a gazillion degrees out with matching humidity as I'm sure people who live in colder climates aren't too fond of that when it's in the teens outside.

YMMV

[SpursWoman]

I paid off my Ballys a few years ago, and am on the $7/mo until I die maintenance plan. The only problem is that since we moved there's not one even close to being convenient for me to get to. There's both a Gold's and a Spectrum within walking distance, but then I'd obviously end up having to pay more than $7/mo. :(

I have a gym quality elliptical trainer and a loaded Bowflex at home, but I really like the classes (and the hot tub) at the gym. :nerd

Plus, I'm inclined to push myself harder when I go to the gym than when I workout alone.

[CuckingFunt]

I hate working out.

I've always naturally been very active, but actual "working out" with routines and reps and counting? Blech.

[BeerIsGood!]

Getting/staying in shape is all about your state of mind. In early October I went on the scale and realized I was a chubby 219 lbs (at 5'11''). I reduced my calorie intake to 1,500 a day and gradually built up an exercise routine that consists of cardio, various pushup regimens, ab work, free weights for curls/tricep extensions/lat work, and resistance training. As of January 4th I am down to 191 lbs with a 1 1/2 inch gain in the biceps and chest. The only thing left is a little bit of love handles that take a while to get rid of.

[Barbarian]

If someone uses a gym for just cardio than I agree it is a waste of money. But if weight training is your thing, it is completely worth it.

[Barbarian]

The hot chicks at the gym make it well worth my 25$ as well.

[boutons_]

I do most of my exercise in the house with cheapo dumbbells, stretching, and leg weights. Every other day, so I don't care whether it's hot or cold outside.

For cardio and for from-waist-down, I get on my used $150 bike with toe-straps, and do 2 vigorous circuits around the perimeter of my neighborhood, about 3.5 miles, 15 minutes, every day, when it's not real cold or wet. That really burns the legs/lower-back/abs/glutes, and lungs, all with no impact. My legs have put on noticeable bulk in 3 months of cycling.

In the summer the biking produces a heavy sweat, a great way to eliminate toxins and clean pores. Also biking on warm days in shorts only gives 15 minutes of sun.

It's amazing how fast you cool down and catch your breath, once you get fit.

Monthly $? zero

Time and $gas wasted commuting to/from a gym: zero

Number of ladies picked up at the gym/meat market: zero :lol

[katyon6th]

Katy,

If you don't care about classes or swimming and just want a gym with weights, cardio machines, and machines, then check out Anytime Fitness. It's 24 hours (you need a key fob to open the door). They are opening up all over town now and the one I go to is never crowded. Sometimes I'm the only person there.

http://www.anytimefitness.com/experience/Locations.aspx?State=TX

Cool. Thanks for the suggestion, Shelly!

[Shelly]

Cool. Thanks for the suggestion, Shelly!

I think the rates vary per gym, but I go to the one on 1604/Culebra and pay $25/mo. No contract.

Also, they just opened a YMCA fitness center at OP Schnabel or however it's spelled.

[katyon6th]

I think the rates vary per gym, but I go to the one on 1604/Culebra and pay $25/mo. No contract.

Also, they just opened a YMCA fitness center at OP Schnabel or however it's spelled.

I wish there was one opened or opening that is closer to me. I think I'm going to check out Spectrum since there's one downtown. We'll see about the rates.

[degenerate_gambler]

If you're a workout vet or just thinking of starting a workout regimen, be it aerobics, weights, whatever, or even if you're thinking about trying to shed some poundage, this is a pretty good website to get some ideas on starting up or incorporating something new into what you already do:

http://www.freetrainers.com/FT/jsp/index.jsp

[Steve Irwin]

I'm at the gym 3-4 times a week.

Member at Bally's.

Gained about 20lbs of muscle since I started. Lookin like reichen lehmkuhl now.

[Extra Stout]

The $cam is that you NEED a gym membership to get/stay fit, not whether you use it or not.
Yes, gyms were invented by the bush/dick repug neocon cabal to screw over the sheep.

[boutons_]

ES, go fuck yourself, per usual.

[SpursWoman]

A good fuck burns about 250 calories per hour, BTW. :lol

[DontHatethePlayer]

Golds Gym or other???

I've been a memeber of Golds Gym for a while but I'm thinking of changing gyms. Suggestions?


I'm assuming you live in the San Antonio area. If you live on the north side, you might consider the Jewish Community Center (JCC) off NW Military and Wurzbach. I just had a friend check it out and she said the facilities are pretty nice. Plus, your membership provides you with other benefits. For example, I think they also have a singles' mixer/coffee once a month. I think she said the cost is $50 a month.

If you graduated college locally, you might also check into the university's facilities. They generally offer the use of their workout equipment to their alumni for a relatively small price.

[Shelly]

They are also building a Lifetime Fitness at The Rim. I don't know when it's opening.

[Ed Helicopter Jones]

A good fuck burns about 250 calories per hour, BTW. :lol

Great. That means I'm only burning 4.17 calories per sexual encounter.

:pctoss

[Extra Stout]

A good fuck burns about 250 calories per hour, BTW. :lol
Even when done to oneself?

[SpursWoman]

Great. That means I'm only burning 4.17 calories per sexual encounter.

:pctoss


:lol

[Shelly]

:lol

Unless it's changed since I belonged, Spectrum requires that you give them 3 months notice to quit.

I've also heard that getting out of a Gold's contract is a beyotch.

There's also Home Court America.

[midgetonadonkey]

I got to a bar called The Gym. Usually it's about $2 a beer. I do about 10 sets and then go home with a nice buzz.

[atxrocker]

:lol :lol

[katyon6th]

:lol

Unless it's changed since I belonged, Spectrum requires that you give them 3 months notice to quit.

I've also heard that getting out of a Gold's contract is a beyotch.

There's also Home Court America.

I have a friend who's a member at Spectrum and confirmed you have to give them 3 months notice to quit. Fortunately, I'm done with my contract at Golds and can leave at anytime and get my last month free.

Home Court America is across the highway from my office, I think I'll check it out.

[Steve Irwin]

I got to a bar called The Gym. Usually it's about $2 a beer. I do about 10 sets and then go home with a nice buzz.
explains why you will never get anywhere in life.

[Shelly]

My friend is a member at Spectrum and confirmed you have to give them 3 months notice to quit. Fortunately, I'm done with my contract at Golds and can leave at anytime and get my last month free.

Home Court America is across the highway from my office, I think I'll check it out.

I'm pretty sure that Kori and LJ used to belong there, so they can give you more info on it.

[tlongII]

We have two of the best fitness centers you can imagine here at work. I spend 35 minutes on the elliptical trainer and then a half hour lifting weights. All the time I'm rocking out to my Nano and checking out the eye-candy. :smokin

[lebomb]

I got to a bar called The Gym. Usually it's about $2 a beer. I do about 10 sets and then go home with a nice buzz.


Thats why you are a fat out of shape bastard.......... :lol j/k!!

5yrs ago I was 155-160lbs of meat and bones.........now Im about 190-195lbs of muscle. At 6'-1" you can image how bad I used to look.

:depressed

[leemajors]

i have lost over 40 lbs in the last 6 months by riding the recumbent bike in the gym for around 30 minutes every day before work, and eating healthier.

[polandprzem]

236 lbs
trying
198 lbs
or nice
220 lbs

the plan ends at the 24th of December 2008

[Shaolin-Style]

Stopped eating hotdogs and cut back on soda and french fries, and I've went from 190 to 158.

I like playing this eyetoy game on the ps2 designed for exercise too occasionally, gets me sweating a little bit and its fun. Was playing some tennis too for a while and been meaning to get back to doing that some more.

[drunkendan]

I go to the gym on the Air Force Base in San Angelo...it's free and has everything you need.

[E20]

http://img147.imageshack.us/img147/3615/danghu9.jpg
http://img147.imageshack.us/img147/3461/shijg2.png

[Trainwreck2100]

I go to the Concord Athletic Club pay 58 a month, they got a pool, a court, hot tub, and most importantly towel serviice. I loves me some towel service.

[SpursWoman]

:flipoff @ the guy at the gym this evening that was parked on my favorite ab machine and wouldn't get the hell off.


But on the bright side, they got a bunch of new ET's that are pretty brutal. :tu

[johngateswhiteley]

Alot of people waste their time using machines (leg extension, hamstring curls, etc..) which leads to weak legs. Much faster results and stronger legs come from free weights such as squats, deadlifts, lunges, etc..

do squats, dead-lifts, stiff legged dead lifts, good mornings, overhead squats, lunges, glute ham raises, power cleans, etc...

i don't do leg press, leg extensions, and leg curls anymore. i don't think they are effective and don't appear to provide any functional strength. furthermore, leg press is very hard on my knees and doesn't translate anything whatsoever to squats. not a big fan of machines...

[E20]

do squats, dead-lifts, stiff legged dead lifts, good mornings, overhead squats, lunges, glute ham raises, power cleans, etc...

i don't do leg press, leg extensions, and leg curls anymore. i don't think they are effective and don't appear to provide any functional strength. furthermore, leg press is very hard on my knees and doesn't translate anything whatsoever to squats. not a big fan of machines...
Leg curls, extensions, and presses are used for defintion/finesse. If you want ripped legs then do those.

[johngateswhiteley]

Leg curls, extensions, and presses are used for defintion/finesse. If you want ripped legs then do those.

i'd probably agree, but if they don't help you at all athletically, which is all i care about, i don't see the point. if you do those exercises don't do a lot of weight and perform a controlled motion.

[easjer]

I don't know if they've got them in SA, but SFIE and I go to Sound Fitness. They are smaller franchises, only in a few states. One time enrollment fee, month to month contract, cancellation with 30 days notice, and only $19.99 a month - for me. I added SFIE on for $12.99. It's no frills - cardio and weights, and options for personal training packages; no classes (except the occasional 'here's how to correctly use the machines in case the pictures are too hard for you dumbfucks to figure out). We've been in two (we switched to one closer to our house and conveniently located on the way home from work).

We've gone every day this week, and that's the plan from this point on - go every weekday on the way home from work. I'm trying to work up to an hour of cardio a day and strength training twice a week (I do yoga on the weekends and will swim in the summer whenever the pool is clean). SFIE is going to lose some weight and work on strength and toning.

Remembering healthy and nutritious eating is important too, don't forget. I joined WW and have lost 7 pounds since October, and my diet is a lot better overall.

[BeerIsGood!]

I go to the gym on the Air Force Base in San Angelo...it's free and has everything you need.

You're stationed at Goodfellow? I did a lot of work there with the 315th, 317th, and 312th (I think those were the numbers, I forget) several years ago. Are you an airman at tech school fresh out of basic?

[THE SIXTH MAN]

Alot of people waste their time using machines (leg extension, hamstring curls, etc..) which leads to weak legs. Much faster results and stronger legs come from free weights such as squats, deadlifts, lunges, etc..
What about upper body?

[THE SIXTH MAN]

Been going to Golds for about 4yrs now........$29 a month
Me too. But only for a year. And I've never had any problems with over crowding or people hogging equipment. Overall I've enjoyed my golds membership.

[THE SIXTH MAN]

Getting/staying in shape is all about your state of mind. In early October I went on the scale and realized I was a chubby 219 lbs (at 5'11''). I reduced my calorie intake to 1,500 a day and gradually built up an exercise routine that consists of cardio, various pushup regimens, ab work, free weights for curls/tricep extensions/lat work, and resistance training. As of January 4th I am down to 191 lbs with a 1 1/2 inch gain in the biceps and chest. The only thing left is a little bit of love handles that take a while to get rid of.
:tu Yeah same here. Since I've become a "label reader". Thats done a lot more for me then any diet. Except I keep my calorie intake at around 2,500 a day.

[johngateswhiteley]

What about upper body?

incline, bench, military press, row machine, pull-ups, DB incline, DB bench, shoulder flyes, lat pulls, reverse curls, reverse flyes, DB military...hmm, thats about all i do. i mainly do leg stuff, and compound lifts at that.

[LaMarcus Bryant]

I've been running for 20-30 minutes then going into the weight room to do as many pullups as I can overhanded, underhanded, side handed

I just don't get a good back burn on anything else like a good pullup
Except maybe rows, but i never feel the entire back working with those.

after the pullups i put minimal weight for high reps on a lat pull down thingie
i don't know if i'm doing anything right or wrong but I can certainly do more pullups now

[E20]

If people want proven results go search for Arnold's workout routine.

[polandprzem]

If people want proven results go search for Arnold's workout routine.

His workout is old. Now the training looks diferently and more efficient.
Well talking about efficiency - it's an idyvidual as everybody can provide his routine which will be good for him. Just have fun.

I'm working out many years and realy had not much fun of that. Just being brutal to my body with accually close to zero results in shape (talking about typical weight lifting in the gym).
Latelly I'm working on having fun of that all, but realy never found a reciept for it. I'm too much into giving max! That is not as good as I thought before. Althougn without that adreanaline and sweat I'm dead.

[E20]

His workout is old. Now the training looks diferently and more efficient.
Well talking about efficiency - it's an idyvidual as everybody can provide his routine which will be good for him. Just have fun.

I'm working out many years and realy had not much fun of that. Just being brutal to my body with accually close to zero results in shape (talking about typical weight lifting in the gym).
Latelly I'm working on having fun of that all, but realy never found a reciept for it. I'm too much into giving max! That is not as good as I thought before. Althougn without that adreanaline and sweat I'm dead.
I really didn't understand most of that, but Arnold's routine is crazy and , I would be suprised if somebody did his workout, even if they did half of everything (sets and reps).

[LaMarcus Bryant]

I heard he does four sets of milk carton wedges at 10 reps a pop

[polandprzem]

I really didn't understand most of that, but Arnold's routine is crazy and , I would be suprised if somebody did his workout, even if they did half of everything (sets and reps).

That's how they trained in 70s
There were gus that were doing 2 four hour sessions a day. 6 days a week.


btw. what is not to understand in my pure dictionary english ?


I havent found a way to have fun from workout. And my advise for everybody is HAVE FUN and find your own training rutine, no matter what it will be.


Excample - Dorian Yates - his workout was not about hours spent in the gym it was about intensse and 'muscle collapse' and he was a elite bodybuilder

[E20]

That's how they trained in 70s
There were gus that were doing 2 four hour sessions a day. 6 days a week.

Yeah and that's how you get proven results. Here's Arnold's routine when he was younger:
Mon, Wed, Fri
Chest:
Bench press - 5 sets, 6-10 reps
Flat bench flies - 5 sets, 6-10 reps
Incline bench press - 6 sets, 6-10 reps
Cable crossovers - 6 sets, 10-12 reps
Dips - 5 sets, to failure
Dumbbell pullovers - 5 sets, 10-12 reps

Back:
Front wide-grip chin-ups - 6 sets, to failure
T-bar rows - 5 sets, 6-10 reps
Seated pulley rows - 6 sets, 6-10 reps
One-arm dumbbell rows - 5 sets, 6-10 reps
Straight-leg deadlifts - 6 sets, 15 reps

Legs:
Squats - 6 sets, 8-12 reps
Leg presses - 6 sets, 8-12 reps
Leg extensions - 6 sets, 12-15 reps
Leg curls - 6 sets, 10-12 reps
Barbell lunges - 5 sets, 15 reps

Calves:
Standing calf raises -10 sets, 10 reps
Seated calf raises - 8 sets, 15 reps
One-legged calf raises (holding dumbbells) - 6 sets,12 reps

Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure

Abs:
Nonstop instinct training for 30 minutes

Tues, Thurs, Sat
Biceps:
Barbell curls - 6 sets, 6-10 reps
Seated dumbbell curls - 6 sets, 6-10 reps
Dumbbell concentration curls - 6 sets, 6-10 reps

Triceps:
Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps
Pushdowns (exterior head) - 6 sets, 6-10 reps
Barbell French presses (interior head) - 6 sets, 6-10 reps
One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps

Shoulders:
Seated barbell presses - 6 sets, 6-10 reps
Lateral raises (standing) - 6 sets, 6-10 reps
Rear-delt lateral raises - 5 sets, 6-10 reps
Cable lateral raises - 5 sets, 10-12 reps

Calves and Forearms:
Same as Monday, Wednesday and Friday

Abs:
Same as Monday, Wednesday and Friday.

Only problem with this is that your muscles wouldn't be able to handle all this w/o steriods, but the outline of this routine is pure gold and all you need to do is adjust the sets/reps.

I just naturally like lifting, it was one of my favorite parts during the off season for Basketball and it just stuck with me. I think it's fun breaking/attaining personal records and getting stronger.

[ShoogarBear]

Two 4-hour sessions, six days a week is madness. And, I suspect, worse than modern routines designed with a better understand of the physiology of muscle repair and building.

[Barbarian]

Anything more than an hour of weight lifting will lead to over training.

[Barbarian]

What about upper body?

Same goes for upper body. Free weights are always more productive. (db rows, db bench press, db shoulder press, and the mother of upper body strength building......pull ups).

Another tip for weight training is to use compund excercises (excercises that use mutliple muscles) rather than isolation excercises. This goes especially for beginners to intermediate weght lifters.(0 - 2 yrs exp.)ex. pull ups >>>>>> bicep curls. Bench press >>>>> db flys.. lunges>>>>>>>>> hamstring curls. Just to name a few. Leave the Iso bullshit to professional bodybuilders. You will also save alot of unneccasary time at the gym.

[polandprzem]

Two 4-hour sessions, six days a week is madness. And, I suspect, worse than modern routines designed with a better understand of the physiology of muscle repair and building.

They thought it was right thing to do (and only one to be the best)
And they were maniacs.


As for the overtrain. I'm being overtrain for many years now and all I can say is. Whatever you are doing or eating. It does not giving you good results. It give hardly any. But gives you depression. That what I had all of my years.

I had 2 hour sessions 4 times a week in most moths I was doing that sport. Right now it's whole a lot different. One - I have not much time. Two - I try to live having pleasure of what I'm doing.


damn - "a story of my life" coming soon :reading

[Steve Irwin]

Anything more than an hour of weight lifting will lead to over training.
Are you smoking?

[E20]

Two 4-hour sessions, six days a week is madness. And, I suspect, worse than modern routines designed with a better understand of the physiology of muscle repair and building.
SHoog, are you a Sports Med Doc/type of guy/profession?

[Steve Irwin]

Are you smoking?
sorry, i thought i read half an hour. an hour isn't overdoing it though...

[ShoogarBear]

SHoog, are you a Sports Med Doc/type of guy/profession?Nope.

I have seen a lot of people with compications from fat burners, creatine, etc.

[Barbarian]

Are you smoking?

When I say one hour max I'm referring to one hour of High intensity weight lifting. Im not including cardio or the thirty minutes a person uses staring at themselves in the mirror or socializing at a gym. Sure some people may be able to go over an hour and recover just fine. But the majority of people will find more than one hour of high intensity lifting too much which leads to over training. Usually anything more than an hour is just a waste of time. I've been lifting for quite a while myself.....I've tried the two hour sessions. I got much better results and growth from high intesity efficient workouts. So to answer your question....NO im not smoking, Just sharing what I've learned from experience.

[E20]

Nope.

I have seen a lot of people with compications from fat burners, creatine, etc.
You just seemed to have a lot of input when it comes to these types of things. The people who resort to fat burners or use creatine are desperate for quick results and often fuck up thinking if they take more than the suggested dose they'll get quicker results or the results will be even better.

[johngateswhiteley]

When I say one hour max I'm referring to one hour of High intensity weight lifting. Im not including cardio or the thirty minutes a person uses staring at themselves in the mirror or socializing at a gym. Sure some people may be able to go over an hour and recover just fine. But the majority of people will find more than one hour of high intensity lifting too much which leads to over training. Usually anything more than an hour is just a waste of time. I've been lifting for quite a while myself.....I've tried the two hour sessions. I got much better results and growth from high intesity efficient workouts. So to answer your question....NO im not smoking, Just sharing what I've learned from experience.

most lifters do over train, which imo, is the leading cause of plateauing out. have you ever taken 2 weeks off and come back to the gym lifting more than you ever have before? i don't consider my workouts over training but every time i take time off like that it always has a positive effect...and my workouts hardly ever consist of an hour of lifting. (i workout 6 days a week with weights, but never do more than 6 lifts each day)

[JackLalanne]

You don't need to spend hours in a gym to be fit. Daily excercise and eating well along with some fresh juice is all one really needs.

[RichardSimmons]

Richard Simmons trolls in 4 . . . 3 . . . 2 . . . 1 . . .

Who needs an expensive gym membership when you can get fit dancing to the oldies!?

[polandprzem]

Nope.

I have seen a lot of people with compications from fat burners, creatine, etc.

Inapropriate use

[Barbarian]

have you ever taken 2 weeks off and come back to the gym lifting more than you ever have before?

I totally agree with this. I usually will lift for about two months straight (4 days a week) and follow that with a week off. It never fails that I will return and have significant strength gains.

[E20]

Does anybody know any good Pushup regimens? I've regressed in that area by around 30 pushups and the one I'm currently doing isn't really hitting it and I'm not improving.

[johngateswhiteley]

Does anybody know any good Pushup regimens? I've regressed in that area by around 30 pushups and the one I'm currently doing isn't really hitting it and I'm not improving.

thats fairly vague. but there are many push-up workout that you can do...keeping them interesting is the main thing. whats your goal?

1. the 20 second push-up
2. 1 leg push-ups
3. elevated push-ups
4. wide push-ups
5. close push-ups
6. staggered push-ups
7. timed push-ups
8. set push-ups
9. clap push-ups
10. double-clap push-ups
11. speed push-ups
12. 1 arm push-ups


if you are concerned with doing a certain amount of push-ups in a certain time span, then i would suggest doing timed sets of push-ups. if you are concerned with doing 1 large set to failure then i would work on set push-ups to failure and then do some sets where you are holding yourself in a half push-up position until you can barely hold it then go down and do a push-up. that should increase your muscle endurance enough to eventually crank some more out.

...if you are getting heavier push-ups, obviously, will become harder.

[E20]

thats fairly vague. but there are many push-up workout that you can do...keeping them interesting is the main thing. whats your goal?

1. the 20 second push-up
2. 1 leg push-ups
3. elevated push-ups
4. wide push-ups
5. close push-ups
6. staggered push-ups
7. timed push-ups
8. set push-ups
9. clap push-ups
10. double-clap push-ups
11. speed push-ups
12. 1 arm push-ups


if you are concerned with doing a certain amount of push-ups in a certain time span, then i would suggest doing timed sets of push-ups. if you are concerned with doing 1 large set to failure then i would work on set push-ups to failure and then do some sets where you are holding yourself in a half push-up position until you can barely hold it then go down and do a push-up. that should increase your muscle endurance enough to eventually crank some more out.

...if you are getting heavier push-ups, obviously, will become harder.
I don't have that much variety in my routine. My routine is pretty simple: at morning one large set until failure at night 20 sets of 30 or 30 sets of 20, alternating close and wide grips on the sets, I'll throw some reverse handed or finger tipped sets as well. My main goal is to build up endurance and max out on one large set. I've tried one handed pushups, but I feel it working out my shoulder more than anything. I also have gained 5-6 pounds.

[Steve Irwin]

Ya'll some hardcore foo's if you're doing 20 sets of 30 pushups

Fuck that!


Btw... if I wanna do that... it's okay to add that onto my upperbody workout day after i workout (like 3 hours after my workout do the pushup list). Seems kind of overtraining, what ya'll think? Me thinks that would cover an upperbody day just by itself.

[E20]

I read you can do as much pushup as you want and you won't over work your muscles, since you are using your own body weight. That's not that much for me since I barely go to the gym, probably once ever 2 weeks and I do most of my working out at home/inside.

[johngateswhiteley]

Ya'll some hardcore foo's if you're doing 20 sets of 30 pushups

Fuck that!


Btw... if I wanna do that... it's okay to add that onto my upperbody workout day after i workout (like 3 hours after my workout do the pushup list). Seems kind of overtraining, what ya'll think? Me thinks that would cover an upperbody day just by itself.

i don't do that, and i don't do all those variations at once either...they're just options. do what works for you.

[Steve Irwin]

Jgw Ftw

[Barbarian]

Ya'll some hardcore foo's if you're doing 20 sets of 30 pushups

Fuck that!


Btw... if I wanna do that... it's okay to add that onto my upperbody workout day after i workout (like 3 hours after my workout do the pushup list). Seems kind of overtraining, what ya'll think? Me thinks that would cover an upperbody day just by itself.

Not over training just burning calories. Unless your body weight is close to about 85% of your max lift you are not gaining muscle just losing fat. Although it is good for getting those smaller muscles (forearms) a nice workout.
A 3 set 3 rep bench press at 95% max weight will give you much better results than all the push ups you wanna do.

[johngateswhiteley]

Not over training just burning calories. Unless your body weight is close to about 85% of your max lift you are not gaining muscle just losing fat. Although it is good for getting those smaller muscles (forearms) a nice workout.
A 3 set 3 rep bench press at 95% max weight will give you much better results than all the push ups you wanna do.

thats true, you'd be gaining hypertrophy not necessarily strength. by the same token, you can get bigger and more muscular without actually getting stronger or more powerful. if you pay attention in the gym, you'll see what i mean.

[Steve Irwin]

Yea i gotcha. I know people bigger and more cut than me but I'm stronger than them.

People underestimate me when they want to arm wrestle me... they always lose. Love the look on their face. I'd get my ass kicked by e20, though...

[Barbarian]

thats true, you'd be gaining hypertrophy not necessarily strength. by the same token, you can get bigger and more muscular without actually getting stronger or more powerful. if you pay attention in the gym, you'll see what i mean.

agreed. But most of us are there for the looks not the strength.....Right? ;)

[johngateswhiteley]

agreed. But most of us are there for the looks not the strength.....Right? ;)

most of us, but not me. granted i'm no slouch, i hope, but i lift for sports...namely rugby.

[OldDirtMcGirt]

I've been pretty fanatical about lifting for about the past three years. I train in my basement (fuck the high priced gym), and it has everything I need: squats, deads, bench, cleans, and overhead press. I've been getting consistently good results without plateauing, using a simple 5 x 5 workout program and a solid diet (4,000 calories and 300+ grams of protein).

[E20]

agreed. But most of us are there for the looks not the strength.....Right? ;)
I'm actually more in it for the strength. So since my max bench is over my body weight I'm gaining muscle then, by doing all those pushups?

[johngateswhiteley]

I'm actually more in it for the strength. So since my max bench is over my body weight I'm gaining muscle then, by doing all those pushups?

your muscles will probably get bigger, but you won't get significantly stronger. at least not in a way that translates to the weight room. so, if your looking for strength, and thats your main goal, i'd make push-ups a smaller part of your workout.

push-ups will increase your muscular endurance, however, and help with your tone...fwiw.

[Barbarian]

I've been pretty fanatical about lifting for about the past three years. I train in my basement (fuck the high priced gym), and it has everything I need: squats, deads, bench, cleans, and overhead press. I've been getting consistently good results without plateauing, using a simple 5 x 5 workout program and a solid diet (4,000 calories and 300+ grams of protein).

Ive been doing5x5 myself. Very good routine to follow. I dont know about 300 grams of protein though. Seems a bit steep for me. Unless you weigh 300 lbs of course. 4,000 calories probably means you are way up there in muscle mass so it you may be right for your measurements.

[Barbarian]

your muscles will probably get bigger, but you won't get significantly stronger. at least not in a way that translates to the weight room. so, if your looking for strength, and thats your main goal, i'd make push-ups a smaller part of your workout.

push-ups will increase your muscular endurance, however, and help with your tone...fwiw.

Muscle may slightly grow but at a much slower pace than weight lifting. Totally agree with muscle endurance though.

[johngateswhiteley]

Muscle may slightly grow but at a much slower pace than weight lifting. Totally agree with muscle endurance though.

the push-ups will increase his size, but not as much as doing, say bench or incline with more weight than you are pushing up even though you'll likely do less reps.

basically, i agree.

[Barbarian]

the push-ups will increase his size, but not as much as doing, say bench or incline with more weight than you are pushing up even though you'll likely do less reps.

basically, i agree.

High reps very overrated and old school. Low reps and max weight is key for growth.
BTW is that Marissa Miller on your avatar?

[johngateswhiteley]

I've been pretty fanatical about lifting for about the past three years. I train in my basement (fuck the high priced gym), and it has everything I need: squats, deads, bench, cleans, and overhead press. I've been getting consistently good results without plateauing, using a simple 5 x 5 workout program and a solid diet (4,000 calories and 300+ grams of protein).

all that sounds great except the 300 grams of protein, thats a shit load of protein. even if you weigh 400 lbs. i wouldn't consume that much protein. i am curious as to how much you do weigh, if you don't mind me asking?

i weigh 183 lbs, and i'd say my average protein consumption is barely over 100 grams a day and i think its plenty. i'm not sure how this gram per pound of bodyweight fad started, but its not necessary. shoot for a gram per kilogram of body weight...(speaking generally, i'm not lecturing you).

[johngateswhiteley]

High reps very overrated and old school. Low reps and max weight is key for growth.
BTW is that Marissa Miller on your avatar?

actually, high reps bring more hypertrophy than low reps and max weight. if you don't believe me, give it a shot and see what happens. although, i should define what high reps is, imo its around 10 or higher. but i could give a shit about hypertrophy, i lift for power and consequently perform sets of 3-7 reps on most exercises.

yes, its Marisa.

[Barbarian]

all that sounds great except the 300 grams of protein, thats a shit load of protein. even if you weigh 400 lbs. i wouldn't consume that much protein. i am curious as to how much you do weigh, if you don't mind me asking?

i weigh 183 lbs, and i'd say my average protein consumption is barely over 100 grams a day and i think its plenty. i'm not sure how this gram per pound of bodyweight fad started, but its not necessary. shoot for a gram per kilogram of body weight...(speaking generally, i'm not lecturing you).

I don't agree with the gram for lb math either. I was just thinking that was a abnormal number of grams protein and figured this guy is huge. No other explanation. Or maybe its the fad deal that protein overdose = muscle.

[Barbarian]

actually, high reps bring more hypertrophy than low reps and max weight. if you don't believe me, give it a shot and see what happens. although, i should define what high reps is, imo its around 10 or higher. but i could give a shit about hypertrophy, i lift for power and consequently perform sets of 3-7 reps on most exercises.

yes, its Marisa.

Gave it a shot....good results. Much better results with high intense low rep workouts. But every one has there own way of getting bigger. Stick to whatever works for you....I say.

I love Marissa....Give her a goodnight kiss for me.

[johngateswhiteley]

Gave it a shot....good results. Much better results with high intense low rep workouts. But every one has there own way of getting bigger. Stick to whatever works for you....I say.

I love Marissa....Give her a goodnight kiss for me.

hmm, interesting. well, thats good and i always say do what works for you as well. for the most part i'd say specific 'general' workouts will garner specific results, but some people do respond differently.

...she's amazingly hot.

[LaMarcus Bryant]

So you're saying I should do 10+ rep sets of bench and squats to increase strength more efficiently?

[johngateswhiteley]

So you're saying I should do 10+ rep sets of bench and squats to increase strength more efficiently?

nope.

[Shelly]

I've been toying with either buying Turbulence Training (http://www.turbulencetraining.com/?hop=needjob) or New Rules of Lifting for Women (http://www.amazon.com/dp/1583332944?tag=skwigsworldow-20&camp=14573&creative=327641&linkCode=as1&creativeASIN=1583332944&adid=079DXHR9RB56XAEWSCXR&).

I just came across the latter and have been reading up on it.

Thoughts?

[johngateswhiteley]

I've been toying with either buying Turbulence Training (http://www.turbulencetraining.com/?hop=needjob) or New Rules of Lifting for Women (http://www.amazon.com/dp/1583332944?tag=skwigsworldow-20&camp=14573&creative=327641&linkCode=as1&creativeASIN=1583332944&adid=079DXHR9RB56XAEWSCXR&).

I just came across the latter and have been reading up on it.

Thoughts?

eat better and work your heart, you don't need to buy that stuff. mix in a few weights if you feel comfortable...

edit: i should say, if that gets you motivated then go for it cause its a small price to pay. but i doubt you'll find anything earth shattering.

[Shelly]

I do lift weights and have been for 20 years. I've got the muscle, but as I've gotten older it's harder to get what's on top of it off...especially now that I'm in my early 40s. I walk several times a week at a good clip for 4-5 miles and will switch out with HIIT and try to lift 3x a week. My diet can improve, but overall it's pretty healthy. More healthy than not.

Besides the 2nd book will basically be free as I got $15 Amazon gift cert for answering a survey from my accounting software company :tu

[Shelly]

I guess my point is what worked for me in my 20s ain't happening now. It's very frustrating.

[Shelly]

I pulled the trigger on the 2nd book. It only cost me $6.12 with the balance and shipping.

[johngateswhiteley]

I guess my point is what worked for me in my 20s ain't happening now. It's very frustrating.

i see. well, i might not be the guy to ask about a girl in her 40s. but, my thinking would be you're going to have to work harder. if you want to lose the stuff over your muscles you're going to have to eat less and work more. instead of walking, perhaps you should start jogging...if thats too hard for your knees then maybe spinning for 45-60 minutes at a hi intensity or doing those weird elliptical machines.

it can be done...how bad do you want it?

[Shelly]

i see. well, i might not be the guy to ask about a girl in her 40s. but, my thinking would be you're going to have to work harder. if you want to lose the stuff over your muscles you're going to have to eat less and work more. instead of walking, perhaps you should start jogging...if thats too hard for your knees then maybe spinning for 45-60 minutes at a hi intensity or doing those weird elliptical machines.

it can be done...how bad do you want it?

I'm trying to gear towards HIIT. It's something I've never done before and have recently picked up. I can say I feel great afterwards with better HR results and in less time. I've also started jump roping again. It's amazing what you could do for hours as a kid practically kills you as an adult! :lol

And see--there's the thing with eating. If you're lifting and working hard, you should eat more or so I've read of late.

Anyway...what works for one doesn't always work for another and at this stage in my life, I haven't found it yet. There's heart disease in my family and I do workout mostly for that and am pretty confident that my heart is healthy.

[LaMarcus Bryant]

nope.

so then what were you saying

[johngateswhiteley]

I'm trying to gear towards HIIT. It's something I've never done before and have recently picked up. I can say I feel great afterwards with better HR results and in less time. I've also started jump roping again. It's amazing what you could do for hours as a kid practically kills you as an adult! :lol

And see--there's the thing with eating. If you're lifting and working hard, you should eat more or so I've read of late.

Anyway...what works for one doesn't always work for another and at this stage in my life, I haven't found it yet. There's heart disease in my family and I do workout mostly for that and am pretty confident that my heart is healthy.

good luck to you. but think about this...if you're working out hard and eating more, in essence replacing the calories you burn, how are you toning down or losing the stuff over your muscles? granted, thats the proper mentality for gaining muscle or wanting to become more powerful or for sports. but if your goal is to trim down and become smaller, especially in your 40s, you need a calorie deficiency. you need to expend more calories than you consume...

[johngateswhiteley]

so then what were you saying

lol, i think its fairly obvious. but, OK imo:

1. if your main goal is strength then controlled reps of 1-5 with 70-95% of your 1RM

2. if your main goal is power then explosive reps of 1-7 with 60-85% of your 1RM

3. if your main goal is hypertrophy then controlled reps of 8-12 with 60-80% of your 1RM

...sets will vary depending on how often you workout and how your body responds. for instance, i normally do 4-6 sets of 1-7 reps as i train for power. sometimes i mix it up and have a high rep day or a strength day, but the vast majority of my workouts are geared towards power.

i would say this guide works for most people and is a general outline of what will work based on your goals.

[Shelly]

good luck to you. but think about this...if you're working out hard and eating more, in essence replacing the calories you burn, how are you toning down or losing the stuff over your muscles? granted, thats the proper mentality for gaining muscle or wanting to become more powerful or for sports. but if your goal is to trim down and become smaller, especially in your 40s, you need a calorie deficiency. you need to expend more calories than you consume...
yes, I'm well aware of that but these workouts are designed to have a Cardio effect to them. If I eat 1000-1200 to lose, it really slows done my already slow metabolism. I'm talking about upping them to 1500-1800. We'll see...I've never tried it that way before.

[johngateswhiteley]

yes, I'm well aware of that but these workouts are designed to have a Cardio effect to them. If I eat 1000-1200 to lose, it really slows done my already slow metabolism. I'm talking about upping them to 1500-1800. We'll see...I've never tried it that way before.

thats true, the more you eat the more calories you burn. and if you lower your caloric intake too much it will just slow down your metabolism to point it makes it more difficult to overcome. however, its my experience, and i don't know your situation, that most people just need to work out harder and longer.

you bring up a valid point, but i guarantee you if you ate less and ran 10 miles a day...you'd trim down. just making a point...

[johngateswhiteley]

don't forget to stretch Shelly...lengthen those muscles.

[johngateswhiteley]

http://www.exrx.net/

...this is a great website, check it out. if you're into sports these are three of my favorite lifts:

1. http://www.exrx.net/WeightExercises/Quadriceps/BBFullSquat.html

2. http://www.exrx.net/WeightExercises/Hamstrings/BBStrBackStrLegDeadlift.html

3. http://www.exrx.net/WeightExercises/OlympicLifts/Clean.html

[johngateswhiteley]

lifting standards...there is links at the bottom for more lifts.

http://www.exrx.net/Testing/WeightLifting/SquatStandards.html

[drunkendan]

You're stationed at Goodfellow? I did a lot of work there with the 315th, 317th, and 312th (I think those were the numbers, I forget) several years ago. Are you an airman at tech school fresh out of basic?

I'm a civilian contractor on base, I got out of the military after 5 years but my wife is still in.

[OldDirtMcGirt]

all that sounds great except the 300 grams of protein, thats a shit load of protein. even if you weigh 400 lbs. i wouldn't consume that much protein. i am curious as to how much you do weigh, if you don't mind me asking?

i weigh 183 lbs, and i'd say my average protein consumption is barely over 100 grams a day and i think its plenty. i'm not sure how this gram per pound of bodyweight fad started, but its not necessary. shoot for a gram per kilogram of body weight...(speaking generally, i'm not lecturing you).

I'm at 210 right now with about 15% body fat or so (been awhile since I've tested it). Back in my football days during high school I got into a habit of drinking a gallon of milk a day (which I still do). I've heard from a couple of buddies who are really into power lifting to eat around 1.5 grams of protein per pound of bodyweight. It's probably excessive, but IMO if it ain't broke, don't fix it.

IMO it's just about doing what feels natural. I've gotten into a habit of eating alot of protein heavy foods like tuna, almonds, eggs, milk, chicken, etc., so it's not as if I'm forcing myself to take in around 300 grams. Just have to do what's right for you.

Also, for people who are looking to get into weightlifting, I'd check out the book "Starting Strength" by Mark Rippetoe. Has a ton of information for good lifters, and will get your form right so you don't end up building bad habits.

[polandprzem]

don't forget to stretch Shelly...lengthen those muscles.

not true

[Barbarian]

Also, for people who are looking to get into weightlifting, I'd check out the book "Starting Strength" by Mark Rippetoe. Has a ton of information for good lifters, and will get your form right so you don't end up building bad habits.

Rippetoe's Starting Strength is an excellent read for beginners. His 5x5 method works wonders on anyone.( novice or pro).
And to add to the stretching comment....it is a must when lifting. Not so much before training but very important during and after.

[Barbarian]

http://www.exrx.net/

...this is a great website, check it out. if you're into sports these are three of my favorite lifts:

1. http://www.exrx.net/WeightExercises/Quadriceps/BBFullSquat.html

2. http://www.exrx.net/WeightExercises/Hamstrings/BBStrBackStrLegDeadlift.html

3. http://www.exrx.net/WeightExercises/OlympicLifts/Clean.html

I was going to mention this site myself. you beat me to it. Very informative. The forum there is excellent for questions. Very professional IMO. Not one of those forums that craps on you for asking noobie questions. Unlike one that I know of.... :rolleyes

[johngateswhiteley]

I was going to mention this site myself. you beat me to it. Very informative. The forum there is excellent for questions. Very professional IMO. Not one of those forums that craps on you for asking noobie questions. Unlike one that I know of.... :rolleyes

:lol ...yeah, its good stuff.

[polandprzem]

And to add to the stretching comment....it is a must when lifting. Not so much before training but very important during and after.

It is

But another method is to flex them between the sets, so you know.

What is working for you take it. What's not - quit it.

[boutons_]

http://abcnews.go.com/Business/PersonalBest/story?id=4086473&page=1

[boutons_]

http://abcnews.go.com/Business/PersonalBest/story?id=4086473&page=1

[katyon6th]

What is more effective? Cardio at a higher RPM for a shorter period of time or at a slower RPM for a longer period of time?

[E20]

I'd suggest running/jogging. For what it's worth, in my opnion going on a bike or ellipitical machine is inferior and takes longer to get the same amount of a workout on treadmill or jogging, I can use a bike/elliptical for an hour and I won't be short of breath, but if I jog for 5 minutes I get tired. Unless if you have knee problems or want to tone your legs. Sorry for not answering your question. :lol

[Shelly]

What is more effective? Cardio at a higher RPM for a shorter period of time or at a slower RPM for a longer period of time?

From what I've been reading it's HIIT--High Intensity Interval Training. I know when I do cardio that way, I feel like I got a way more intense workout than walking for an hour at a good clip.

http://www.youtube.com/watch?v=haSljTB1wZM

[Barbarian]

What is more effective? Cardio at a higher RPM for a shorter period of time or at a slower RPM for a longer period of time?

HIIT much more effective. Not only does the body burn more calories, but muscles can be excercised much more effectively. ex.. sprinters legs vs a marathon runners legs.

[SpursWoman]

From what I've been reading it's HIIT--High Intensity Interval Training. I know when I do cardio that way, I feel like I got a way more intense workout than walking for an hour at a good clip.

http://www.youtube.com/watch?v=haSljTB1wZM


The new Precor ET's they got at Ballys have a brutal interval training program ... that always seems to be more effective for me. Although, even when I up the resistance and incline as much as my body can take ... since I quit smoking, I still have a hard time getting my heart rate to the optimum burn rate. I think I'm dead and just haven't laid down yet. :lol

[Shelly]

The new Precor ET's they got at Ballys have a brutal interval training program ... that always seems to be more effective for me. Although, even when I up the resistance and incline as much as my body can take ... since I quit smoking, I still have a hard time getting my heart rate to the optimum burn rate. I think I'm dead and just haven't lied down yet. :lol

I obviously can't run 10 mph--I'd be embedded in the wall behind me if I tried :lol, but at my run stage, my HR is up in the 170-175 range and my Polar watch is beeping out of control telling me I'm gonna die. I'll do that for 1:00-1:30 minutes and then bring it down to the 130s. Lather, Rinse, Repeat.

But I feel so good afterwards!

[Shelly]

If you live in the Denver area, you can go to this gym. That is, if he'll let you...

http://www.5280.com/issues/story_for_print.php?pageID=979

ETA and is a total douche...I really feel for his mom.

[OldDirtMcGirt]

If you live in the Denver area, you can go to this gym. That is, if he'll let you...

http://www.5280.com/issues/story_for_print.php?pageID=979

ETA and is a total douche...I really feel for his mom.

That guys a total asshole... not to mention it doesn't really seem that his training methods are that effective.

[johngateswhiteley]

If you live in the Denver area, you can go to this gym. That is, if he'll let you...

http://www.5280.com/issues/story_for_print.php?pageID=979

ETA and is a total douche...I really feel for his mom.

thats funny, i think i've seen that clip before. but...he has a point.

[johngateswhiteley]

What is more effective? Cardio at a higher RPM for a shorter period of time or at a slower RPM for a longer period of time?

slower for a longer period of time will get more of the results you desire (probably). but how slow are u talking?

personally, i don't think there is any substitute for running.

[johngateswhiteley]

for athletes-
...did a good sprinting workout tonight called ins and outs, its one of the better ways to focus on top speed. as follows:

1. warm-up 20 min (including 10 min. jog and 10 min. dynamic)
2. mark off 60 yards/meters
3. accelerate 20 meters sprint 10 meters high cadence 20 meters sprint 10 meters
4. perform 3 sets of 4 with 3-5 minutes of rest between sets

...this is a nice variation to doing 20-50 yard sprints, which are also a good way to work on quickness/speed. in the latter make sure your heart rate is around 100bpm before performing your next sprint. top speed is all that matters in these workouts...in fact i'm fairly well conditioned and on speed days i hardly do more than 7-8 sprints. work on speed endurance or endurance on other days.

[703 Spurz]

A good fuck burns about 250 calories per hour, BTW. :lol

:toast :lol

[katyon6th]

From what I've been reading it's HIIT--High Intensity Interval Training. I know when I do cardio that way, I feel like I got a way more intense workout than walking for an hour at a good clip.

http://www.youtube.com/watch?v=haSljTB1wZM

I tried this last night at the gym. I almost died and it felt great. It was a seriously intense workout. I did intervals on the stair climber and on the treadmill.

[Shelly]

I tried this last night at the gym. I almost died and it felt great. It was a seriously intense workout. I did intervals on the stair climber and on the treadmill.

Doesn't it feel awesome?

Did you decide on a new gym yet?

[katyon6th]

Doesn't it feel awesome?

Did you decide on a new gym yet?

Hell yes, it feels like you have new insides after you're done.

Nope, I haven't decided on a new gym yet. I looked at Spectrum and it's way too expensive. I'm gonna check out Family Fitness after work tomorrow.

[johngateswhiteley]

...damn USA...bump.

[katyon6th]

So, I did HIIT again yesterday and the only thing I don't like about it is having to pay attention to the time. If there's a way to specifically set interval training on the machines at Golds, I'm in the dark.

[SpursWoman]

So, I did HIIT again yesterday and the only thing I don't like about it is having to pay attention to the time. If there's a way to specifically set interval training on the machines at Golds, I'm in the dark.

Which machine(s) are you using? Sometimes there's a specific "Interval" preset program, or it will be under the "Weight Loss" preset.

[easjer]

So, my question is - when will this get easier?

We've gone to the gym everyday but Saturday. Still only doing cardio. Up to 35 minutes, with a 5 minute warm-up and 5 minute cool-down. Won't pretend I'm in any kind of shape at all, but the last two nights have been particularly hard. I've increased my speed a mile per hour since last week, and am pushing it another half-mile for intervals. It seems like time is really dragging and I've slept well, but feel completely wiped out and exhausted right now.

Even at work -I'd been getting up mid-morning and mid-afternoon and walking around my floor of the building three or four times on my break to keep the blood flowing and be less sedentary. Even that was hard yesterday, and I feel like curling up under my desk.

When will this get better? Easier? When will I have more energy?

[SpursWoman]

If it's getting easy, you need to increase your resistance/weight/whatever ... it should always be a challenge. :)

Seriously, you need to incorporate weights into your workout to increase muscle, which will help you start buring calories faster and increase what you're able to do in cardio.

[easjer]

Weights start this weekend. The gym is still thinning out from the NY rush/crowd and we're still figuring out how to better plan our evenings and meals so that this works more smoothly (so if we are staying late to work on weights, we have a meal ready to go in the fridge). Also have to work in how we get the dog taken care of so that he's not in his crate overly long.

There are too damn many trainers at this branch, always trying to drum up business, so they strut around commenting on form and technique and asking questions about your goals. All well and good, but I don't like people watching me work out. I know I'm fat and I know I need to do it, could we leave it there? That's also put me off the weights until this weekend.

[easjer]

Oh, I'll keep increasing weight/speed/incline, I know that part. But I need some hope that this will not continue to be such a struggle and so exhausting, because this is seriously disheartening right now. I mean, I'm still going to the gym tonight and I'll do it again. But I feel like my head is wrapped in cotton, I am so tired.

[SpursWoman]

The crock pot is your friend. :lol

[johngateswhiteley]

So, my question is - when will this get easier?

We've gone to the gym everyday but Saturday. Still only doing cardio. Up to 35 minutes, with a 5 minute warm-up and 5 minute cool-down. Won't pretend I'm in any kind of shape at all, but the last two nights have been particularly hard. I've increased my speed a mile per hour since last week, and am pushing it another half-mile for intervals. It seems like time is really dragging and I've slept well, but feel completely wiped out and exhausted right now.

Even at work -I'd been getting up mid-morning and mid-afternoon and walking around my floor of the building three or four times on my break to keep the blood flowing and be less sedentary. Even that was hard yesterday, and I feel like curling up under my desk.

When will this get better? Easier? When will I have more energy?


have you just started out? if so, there will always be an adjustment period. i can't tell you how long that period will last...but it will pass, i promise you. the human body is an amazing organism and will adapt to almost anything. right now its probably like, "what the hell is happening to me," and all that sleepiness is your body fighting/adjusting what your putting it through. push through it...

...on the other hand, if you've been working out then you might be over training. or it could be a multitude of other factors...job stress, whatever.

good luck! :tu

[SpursWoman]

Oh, I'll keep increasing weight/speed/incline, I know that part. But I need some hope that this will not continue to be such a struggle and so exhausting, because this is seriously disheartening right now. I mean, I'm still going to the gym tonight and I'll do it again. But I feel like my head is wrapped in cotton, I am so tired.

Once you start using the weights REGULARLY (:) ), while you should be in considerable pain for a week or two, it gets better amazingly fast after that ... and you'll start noticing that you have too much energy.

And your clothes starting to feel too loose is a big pick-me-up, too.

Just be patient. :)

[easjer]

Patience? What? Noooooo! Patience is my kryptonite.

jgw - We just started. I have to lose (a lot of) weight. I've taken care of the eating (and have lost 8 pounds so far primarily from that) and now we are starting the working out. I can honestly say we've worked out more since the new year than in all of 2007. It's just catching up with me this week, I guess. Last week I felt good. This week I feel like I'm sleepwalking. I damn well better have some results this week.

SW - yes, I need to plan for crockpot meals or frozen casseroles. Both of which we do and love. It just took us this week to figure that out though, cause we're all smrt like that. Clothes are already a little looser and I've noticed that my face doesn't look bloated, if that makes sense. Looks more defined, maybe. More energy would be great. Then maybe my house would get cleaned. Dare to dream, right?

[easjer]

Also, is there anything particularly that you would recommend for abs? I'm not worried much about definition, since I think it'll be years before anyone sees them again, but since we're looking ahead to starting a family (the main motivator behind my losing weight, if I'm being honest) - something I know is that women who have lax abdominal muscles (and especially large women) have more problems with back pain and pelvic pain and (especially large women) have greater potentials for complications like hernias during pregnancy if their abs aren't in good shape pre-pregnancy. It's not something I ever paid much attention to before, because, I'm fat.

But I'd like to pay more attention now that I'm getting active about this stuff.

ETA - my skinny cute friends have said that the best thing for abs was crunches on the stability ball. Yes or no?

[katyon6th]

Which machine(s) are you using? Sometimes there's a specific "Interval" preset program, or it will be under the "Weight Loss" preset.

I'm using the treadmill and the stair climber. I'll pay more attention today to see if there's any presets with specific intervals similar to mine.

[Shelly]

Rule of thumb for weights. If you can do 12-15 reps with no problem, you are using too light of a weight.

As for abs...contract them when your doing your cardio. Also work on doing some core exercises. I do both ball and floor crunches. If you go to sparkpeople.com (it's a free diet and exercise website, but you'll have to sign up) the have demonstration videos for all their exercises...it can even plan a routine for you.

Also, try and shake you routine up. Your body gets used to things very quickly, so you should switch your routine every 4-6 weeks.

[katyon6th]

easjer:

It does get easier. After a while, it'll become a part of your every day routine. I know it's hard right now but don't give up. The pain/soreness/loss of energy is your body telling you it's working. BTW, what gym do you go to?

As for abs, the stability ball is awesome. Also, basic crunches daily can work wonders.

Good luck and keep going!!!

[SpursWoman]

As for abs...contract them when your doing your cardio. Also work on doing some core exercises. I do both ball and floor crunches. If you go to sparkpeople.com (it's a free diet and exercise website, but you'll have to sign up) the have demonstration videos for all their exercises...it can even plan a routine for you.

Also, try and shake you routine up. Your body gets used to things very quickly, so you should switch your routine every 4-6 weeks.


And don't leave out lower back strengthening ... that's especially important when you're pregnant. :baby

[easjer]

easjer:

It does get easier. After a while, it'll become a part of your every day routine. I know it's hard right now but don't give up. The pain/soreness/loss of energy is your body telling you it's working. BTW, what gym do you go to?

As for abs, the stability ball is awesome. Also, basic crunches daily can work wonders.

Good luck and keep going!!!


It's a tiny place called Sound Fitness. They have branches in four or five states, and we just switched from one we never went too (too out of the way) to one that opened in September that we literally passed every day on the way home from work. No frills gym - cardio equipment and weight machines and a free weights section. You can buy a personal training package from one of the gazillion trainers I always see working out or commenting on someone's form. But it's less expensive for SFIE and me combined than for 1 membership to the gym on campus.

I just hate dragging so much. It leaves me with no motivation. So I have to keep reminding myself that I want to get pregnant, and I want to have a healthy pregnancy and a healthy baby, and I want a homebirth. But that may get me to the gym - it won't make me feel less tired. And I've cut back on caffeine, so no coffee either. Blah.

SW - thanks for the reminder. I'll focus on that too. I also practice squatting a lot more often, because that is a great delivery position (widens the pelvis by about 30%, also shortens the pelvis, and allows gravity to assist you - provided you can hold the position).

[Barbarian]

As for abs, the stability ball is awesome. Also, basic crunches daily can work wonders.



I disagree. while daily crunches may build muscle, it may also lead to a wide waist. I read a pretty good article on this showing before and after pics of celebs that over did it with crunches. Much wider waists were visibly noticeable. Abs should be treated like any other muscle and trained 3 - 4 times a week. In the same regard abs should be excercised with weights as well.(weighted crunches, wood chops with medicine ball, etc..) Obviously weights added are for more experienced lifters but are more efficient than, say 100 crunches daily. Almost everyone already has respectable abs but are just hidden behind layers of fat. Shed the weight if you want abs to show. Nutrition is more important than excercise itself when it comes to fat loss or muscle mass gain. Add in some HIIT training and a good weight lifting program and your body will turn into a calorie burning machine. Also, abs get a worked on when doing other workouts such as squats or lunges.
Focus on large muscles before you start to target small muscles. The six pack will come in time.

[Shelly]

I've always read that abs are made in the kitchen!

Easjer, your sounds like mine. Only mine is never crowded and I think they will only accept up to 400 members. It's awesome.

[katyon6th]

I disagree. while daily crunches may build muscle, it may also lead to a wide waist. I read a pretty good article on this showing before and after pics of celebs that over did it with crunches. Much wider waists were visibly noticeable. Abs should be treated like any other muscle and trained 3 - 4 times a week. In the same regard abs should be excercised with weights as well.(weighted crunches, wood chops with medicine ball, etc..) Obviously weights added are for more experienced lifters but are more efficient than, say 100 crunches daily. Almost everyone already has respectable abs but are just hidden behind layers of fat. Shed the weight if you want abs to show. Nutrition is more important than excercise itself when it comes to fat loss or muscle mass gain. Add in some HIIT training and a good weight lifting program and your body will turn into a calorie burning machine. Also, abs get a worked on when doing other workouts such as squats or lunges.
Focus on large muscles before you start to target small muscles. The six pack will come in time.

You obviously sound much more knowledgeable in this area than I do but I was speaking solely on personal experience, not research. I totally understand what you're saying, though, and it makes sense.

[easjer]

I disagree. while daily crunches may build muscle, it may also lead to a wide waist. I read a pretty good article on this showing before and after pics of celebs that over did it with crunches. Much wider waists were visibly noticeable. Abs should be treated like any other muscle and trained 3 - 4 times a week. In the same regard abs should be excercised with weights as well.(weighted crunches, wood chops with medicine ball, etc..) Obviously weights added are for more experienced lifters but are more efficient than, say 100 crunches daily. Almost everyone already has respectable abs but are just hidden behind layers of fat. Shed the weight if you want abs to show. Nutrition is more important than excercise itself when it comes to fat loss or muscle mass gain. Add in some HIIT training and a good weight lifting program and your body will turn into a calorie burning machine. Also, abs get a worked on when doing other workouts such as squats or lunges.
Focus on large muscles before you start to target small muscles. The six pack will come in time.


Thanks. Makes a lot of sense. My plan was to target core and abs specifically twice a week. As I said earlier, I'm not interested in a defined six-pack, just strengthened abs in advance of pregnancy to avoid complications.

[katyon6th]

I disagree. while daily crunches may build muscle, it may also lead to a wide waist. I read a pretty good article on this showing before and after pics of celebs that over did it with crunches. Much wider waists were visibly noticeable. Abs should be treated like any other muscle and trained 3 - 4 times a week. In the same regard abs should be excercised with weights as well.(weighted crunches, wood chops with medicine ball, etc..) Obviously weights added are for more experienced lifters but are more efficient than, say 100 crunches daily. Almost everyone already has respectable abs but are just hidden behind layers of fat. Shed the weight if you want abs to show. Nutrition is more important than excercise itself when it comes to fat loss or muscle mass gain. Add in some HIIT training and a good weight lifting program and your body will turn into a calorie burning machine. Also, abs get a worked on when doing other workouts such as squats or lunges.
Focus on large muscles before you start to target small muscles. The six pack will come in time.

BTW, what would you say is a good weight lifting program?

[OldDirtMcGirt]

Rippetoe's Starting Strength is an excellent read for beginners. His 5x5 method works wonders on anyone.( novice or pro).
And to add to the stretching comment....it is a must when lifting. Not so much before training but very important during and after.

I've also done Max-OT, HST, and Westside with great results, but Starr's 5x5 is the best combo of size and strength IMO. Plus, it's easy to do if you don't have a gym membership, unlike some other programs.

Speaking of workout programs, a couple buddies of mine have recommended the Smolov Squat Cycle (http://www.ontariostrongman.ca/Resources/training/smolovsquatcycle.htm). I'm not sure if I'll be able to do it all though, but I'm going to try. My squat is way behind my other lifts.

[johngateswhiteley]

I disagree. while daily crunches may build muscle, it may also lead to a wide waist. I read a pretty good article on this showing before and after pics of celebs that over did it with crunches. Much wider waists were visibly noticeable. Abs should be treated like any other muscle and trained 3 - 4 times a week. In the same regard abs should be excercised with weights as well.(weighted crunches, wood chops with medicine ball, etc..) Obviously weights added are for more experienced lifters but are more efficient than, say 100 crunches daily. Almost everyone already has respectable abs but are just hidden behind layers of fat. Shed the weight if you want abs to show. Nutrition is more important than excercise itself when it comes to fat loss or muscle mass gain. Add in some HIIT training and a good weight lifting program and your body will turn into a calorie burning machine. Also, abs get a worked on when doing other workouts such as squats or lunges.
Focus on large muscles before you start to target small muscles. The six pack will come in time.


thats basically true, imo. though, if i were a girl i wouldn't do much weighted AB lifts, i'd do more traditional body weight ab exercises...but maybe thats just me. and i'd do it only 3 times a week relying heavily on eating healthy and performing HIIT AND more traditional endurance type cardio. gotta go nuts in the activity department if you want those abs to show boys and girls!

...just my 2 cents.

[johngateswhiteley]

BTW, what would you say is a good weight lifting program?

what do you want?

[johngateswhiteley]

I've also done Max-OT, HST, and Westside with great results, but Starr's 5x5 is the best combo of size and strength IMO. Plus, it's easy to do if you don't have a gym membership, unlike some other programs.

Speaking of workout programs, a couple buddies of mine have recommended the Smolov Squat Cycle (http://www.ontariostrongman.ca/Resources/training/smolovsquatcycle.htm). I'm not sure if I'll be able to do it all though, but I'm going to try. My squat is way behind my other lifts.


do you know my friend stinky balls mcfarland? anyway, i don't recall ever doing a squat routine like this one, or any others. always done my own thing...but for short spans i think you might get good results. you going to try it?

[OldDirtMcGirt]

do you know my friend stinky balls mcfarland? anyway, i don't recall ever doing a squat routine like this one, or any others. always done my own thing...but for short spans i think you might get good results. you going to try it?

I'm going to start it next week. No way that could ever be a regular thing, I figure that I should do it once, just because my squat is way behind.

[Barbarian]

BTW, what would you say is a good weight lifting program?

It depends where you are as a lifter and how much time you want to spend at a gym. If weight loss and and a nice build is what you are looking for than I suggest 3-4 full body workouts a week. ALWAYS stick to the basic excercises. Forget the isolation excercises.
Ex....
3x8 squats/lunges(not done properly unless thigh is paralell to the ground at lowest point....cant stress that enough)
3x8 straight leg deadlifts
3x8 bench press
3x8 dumbell rows/pull ups(preferably the latter)
3x8 dumbell shoulder press
3x12 woodchops
(maybe Mon. wed. Fri.) and cardio tues. thurs. and sat/sun

Just something off the top of my head.

Try to finish this within one hour and stretch ALOT. Don't forget the warmup
set before your sets either.(50% weight)
As someone mentioned earlier, if the weight is still easy to lift by your last one than you are lifting to light. Add a few more pounds. Intensity is the key for results. Form is important to weight lifting so start light just to get the hang of things.

[Barbarian]

Thanks. Makes a lot of sense. My plan was to target core and abs specifically twice a week. As I said earlier, I'm not interested in a defined six-pack, just strengthened abs in advance of pregnancy to avoid complications.

I understand. Try strengthining the body as a whole and not at just a certain point. The body is built to work as one working unit. Thats why I mentioned full body workouts using the most efficient excercises. Trust me, the abs are getting worked on if the rest of your body is.

[easjer]

I understand. Try strengthining the body as a whole and not at just a certain point. The body is built to work as one working unit. Thats why I mentioned full body workouts using the most efficient excercises. Trust me, the abs are getting worked on if the rest of your body is.


Oh, that starts this weekend. Sorry that wasn't clear. Not focusing on abs to the exclusion of major muscle groups, just wanting to pay them some extra attention.

[katyon6th]

It depends where you are as a lifter and how much time you want to spend at a gym. If weight loss and and a nice build is what you are looking for than I suggest 3-4 full body workouts a week. ALWAYS stick to the basic excercises. Forget the isolation excercises.
Ex....
3x8 squats/lunges(not done properly unless thigh is paralell to the ground at lowest point....cant stress that enough)
3x8 straight leg deadlifts
3x8 bench press
3x8 dumbell rows/pull ups(preferably the latter)
3x8 dumbell shoulder press
3x12 woodchops
(maybe Mon. wed. Fri.) and cardio tues. thurs. and sat/sun

Just something off the top of my head.

Try to finish this within one hour and stretch ALOT. Don't forget the warmup
set before your sets either.(50% weight)
As someone mentioned earlier, if the weight is still easy to lift by your last one than you are lifting to light. Add a few more pounds. Intensity is the key for results. Form is important to weight lifting so start light just to get the hang of things.

Yep, weight loss and a nice build is what I'm working towards. I'm familiar with everything you mentioned except woodchops.

Thanks for the suggestions. :spin

[Barbarian]

Yep, weight loss and a nice build is what I'm working towards. I'm familiar with everything you mentioned except woodchops.

Thanks for the suggestions. :spin

Woodchops (http://www.healthline.com/hlbook/strt-wood-chop)

[johngateswhiteley]

http://exercise.about.com/od/lowerbodyworkouts/ss/deadlifts_2.htm

some good hamstring exercises...these 4 exercises are far superior to leg curls, which only work part of the hamstring.

[BonnerDynasty]

lol @ internet fitness threads.

[THE SIXTH MAN]

lol @ internet fitness threads.
Why?

[johngateswhiteley]

lol @ internet fitness threads.


...this is exactly where they need to be.

[OldDirtMcGirt]

http://exercise.about.com/od/lowerbodyworkouts/ss/deadlifts_2.htm

some good hamstring exercises...these 4 exercises are far superior to leg curls, which only work part of the hamstring.

In addition to the deadlift (which is IMO one of the best exercise you can do), going ass the grass (bottom touching your calves) on squats is also great for the hamstring.

Speaking of squats, the Smolov cycle is ridiculous. I lift regularly, and I could definitely feel the routine each morning. It's been making climbing stairs a chore, but I'm pumped about it.

[johngateswhiteley]

lol @ internet fitness threads.

do you keep sinners out of church?

[johngateswhiteley]

a "physical fitness thread" by st.com's own bandwagoner trojag jgw?

how could i have missed crofling at this..

you have fitness comments? ...by all means. fyi, i'd love to know what charlie weiss's workout routine is?

[johngateswhiteley]

surgery followed by lots of standing up in a court room

dude's a beacon of health.

[johngateswhiteley]

http://www.loc.gov/rr/scitech/mysteries/joint.html


...joint cracking info.

[easjer]

What do you suggest (in language I understand) for a standard beginner's routine? What we're doing now isn't going so well, apart from the cardio.

If it helps, I would like to avoid the legion of trainers that are constantly circulating the gym. And whatever can be done away from the gym would be good too.

I'm down 15 pounds so far - 40 more to go before I reach my first goal.

[JoeChalupa]

I need to get back in shape.

[johngateswhiteley]

What do you suggest (in language I understand) for a standard beginner's routine? What we're doing now isn't going so well, apart from the cardio.

If it helps, I would like to avoid the legion of trainers that are constantly circulating the gym. And whatever can be done away from the gym would be good too.

I'm down 15 pounds so far - 40 more to go before I reach my first goal.


well, most importantly (if you want to lose weight) is eating healthy, eating less, and performing a lot of cardio. i would do cardio 4 days a week for at least an hour at a time. not all the cardio has to be high impact (treadmill jogging) but i would do running if you can handle it. so perhaps 20 minutes on the stationary bike, 20 minutes on the stair climber, and 20 minutes jogging on the treadmill. i am not a big fan of the elliptical, but if you like it thats fine. if you want to to the HIIT with a the treadmill or bike thats fine too.

as for resistance training, i'd do squats, dumbbell bench press, push-ups (girl ones are OK until you can do regular), straight back dead lifts, lunges, bicep curls, triceps extension, and back extensions. imo, you don't need to do a lot of lifts just a few core ones and a couple supplementary. u can do body squats, push-ups, and lunges at home as well as running outside if you can't get to the gym. there is no need to have a personal trainer if you don't want one. this site gives the proper form for each exercise i mentioned.

http://www.exrx.net/

...there is no secret formula to losing weight, no magic pill, and no shortcuts. the secret is hard work.

[easjer]

well, most importantly (if you want to lose weight) is eating healthy, eating less, and performing a lot of cardio. i would do cardio 4 days a week for at least an hour at a time. not all the cardio has to be high impact (treadmill jogging) but i would do running if you can handle it. so perhaps 20 minutes on the stationary bike, 20 minutes on the stair climber, and 20 minutes jogging on the treadmill. i am not a big fan of the elliptical, but if you like it thats fine. if you want to to the HIIT with a the treadmill or bike thats fine too.

as for resistance training, i'd do squats, dumbbell bench press, push-ups (girl ones are OK until you can do regular), straight back dead lifts, lunges, bicep curls, triceps extension, and back extensions. imo, you don't need to do a lot of lifts just a few core ones and a couple supplementary. u can do body squats, push-ups, and lunges at home as well as running outside if you can't get to the gym. there is no need to have a personal trainer if you don't want one. this site gives the proper form for each exercise i mentioned.

http://www.exrx.net/

...there is no secret formula to losing weight, no magic pill, and no shortcuts. the secret is hard work.

Oh, I meant with resistance training. I'm good on cardio and on food. :lol We just haven't been very good about working weights into our routine with any kind of consistency or schedule, and it's time to get that going. Thanks.

[johngateswhiteley]

Oh, I meant with resistance training. I'm good on cardio and on food. :lol We just haven't been very good about working weights into our routine with any kind of consistency or schedule, and it's time to get that going. Thanks.


weights are less important than cardio and eating healthy, but i do recommend them. so, i'd say do the ones i listed 3 days a week 3 sets of 12 reps each. you should be able to perform your last rep of your 3rd set (36th rep) without a lot of trouble.

...questions?

[katyon6th]

I'm down 15 pounds so far - 40 more to go before I reach my first goal.

Good job on losing 15 lbs! :clap

[easjer]

Good job on losing 15 lbs! :clap


Thanks, Katy! I did my first modified intervals workout Monday and it kicked my ass. I'm psyched to do it again tonight, despite how little I want to go work out. Rainy days make me want to hide in bed.

[Bitch]

weights are less important than cardio and eating healthy



Strength training is just as important for weight loss as cardio. By lifting weights, you build lean muscle tissue which raises metabolism and reduces body fat (as long as you're also watching your calorie intake). Not to mention it increases your strength, enabling you to do even more intense cardio.

[ATRAIN]

Strength training is just as important for weight loss as cardio. By lifting weights, you build lean muscle tissue which raises metabolism and reduces body fat (as long as you're also watching your calorie intake). Not to mention it increases your strength, enabling you to do even more intense cardio.


+1

[Barbarian]

Strength training is just as important for weight loss as cardio. By lifting weights, you build lean muscle tissue which raises metabolism and reduces body fat (as long as you're also watching your calorie intake). Not to mention it increases your strength, enabling you to do even more intense cardio.
:tu

[johngateswhiteley]

Strength training is just as important for weight loss as cardio. By lifting weights, you build lean muscle tissue which raises metabolism and reduces body fat (as long as you're also watching your calorie intake). Not to mention it increases your strength, enabling you to do even more intense cardio.

...um, yeah i know. its still not as important in losing weight as eating healthy and cardiovascular training. its just not. that being said, if you include some strength training it will help.

[Barbarian]

...um, yeah i know. its still not as important in losing weight as eating healthy and cardiovascular training. its just not. that being said, if you include some strength training it will help.

I tend to disagree just a bit. Of course I agree that eating healthy is the most important ingredient in fat loss. but I don't really agree that cardio is MORE important than strength training. Since weight loss is only achieved when the body burns more calories than consumed, any type of excercise can be sufficient. Weight training alone obviously burns calories as does cardio. When combined there will be faster results since...well even more calories are being lost. The biggest difference between cardio and weights is as mentioned before by another poster....larger muscles increases metabloism(burning more calories even when resting). Cardio on the other hand only burns calories while you are actually doing the excercise but the body immediately stops as soon as the session is done. Personally, I would rather strength train than perform cardio if I had to choose just one of the two for fat loss. I'm not trying to educate you in any way(you clearly have knowledge in fitness and health), just giving my two cents.


:wakeup

[johngateswhiteley]

I tend to disagree just a bit. Of course I agree that eating healthy is the most important ingredient in fat loss. but I don't really agree that cardio is MORE important than strength training. Since weight loss is only achieved when the body burns more calories than consumed, any type of excercise can be sufficient. Weight training alone obviously burns calories as does cardio. When combined there will be faster results since...well even more calories are being lost. The biggest difference between cardio and weights is as mentioned before by another poster....larger muscles increases metabloism(burning more calories even when resting). Cardio on the other hand only burns calories while you are actually doing the excercise but the body immediately stops as soon as the session is done. Personally, I would rather strength train than perform cardio if I had to choose just one of the two for fat loss. I'm not trying to educate you in any way(you clearly have knowledge in fitness and health), just giving my two cents.


:wakeup


actually, your metabolism is sped up or slowed down through what you eat and how you exercise.

1) running increases metabolic rate
2) aerobics increases metabolic rate
3) biking increases metabolic rate
4) walking increases metabolic rate
5) lifting weights increases metabolic rate
6) eating healthy increases metabolic rate
7) drinking alcohol decreases metabolic rate
8) eating carbs increases metabolic rate


...eating healthier and less is the most important factor in losing weight, followed by aerobic/cardiovascular activity followed by lifting weights. any girl who wants to lose weight or slim down should focus on either eating healthier, eating less, increases in their activity, or a combination of the three. weight lifting just isn't as important. fyi, you burn many more calories running or performing aerobics than you do lifting weights, and you still get the benefit of an increased metabolic rate as you do with lifting weights. any time you force the loss of calories you improve your metabolism. now, some people work harder than others, but this is in general.

[johngateswhiteley]

now, i am not trying to steer girls/guys away from weight lifting, shoot, i think you should do it. but, much more emphasis needs to be placed on diet and aerobic activity...not surprisingly thats the more difficult task.

all you girls that want more shape in your booty or body, weights is probably as good as anything in overcoming genetic limitations. do squats, straight back dead lifts and lunges for starters.

[Barbarian]

actually, your metabolism is sped up or slowed down through what you eat and how you exercise.

1) running increases metabolic rate
2) aerobics increases metabolic rate
3) biking increases metabolic rate
4) walking increases metabolic rate
5) lifting weights increases metabolic rate
6) eating healthy increases metabolic rate
7) drinking alcohol decreases metabolic rate
8) eating carbs increases metabolic rate


...eating healthier and less is the most important factor in losing weight, followed by aerobic/cardiovascular activity followed by lifting weights. any girl who wants to lose weight or slim down should focus on either eating healthier, eating less, increases in their activity, or a combination of the three. weight lifting just isn't as important. fyi, you burn many more calories running or performing aerobics than you do lifting weights, and you still get the benefit of an increased metabolic rate as you do with lifting weights. any time you force the loss of calories you improve your metabolism. now, some people work harder than others, but this is in general.

Ok..now i strongly disagree.

http://www.spineuniverse.com/displayarticle.php/article887.html

http://www.naturalchoice.net/articles/weightloss.htm

http://www.bodybuildingweb.net/blog/fat-loss-effect-of-weight-training-vs-cardio/

http://www.nywellnessguide.com/fitness/070801-CardioResistance.asp

Ideally you want to combine cardio and resistance training. But like I said before if I had to choose one for fat loss I would choose the latter. Cardio may speed up metabolism but nowhere near as much as weight training.

[johngateswhiteley]

Ok..now i strongly disagree.

http://www.spineuniverse.com/displayarticle.php/article887.html

http://www.naturalchoice.net/articles/weightloss.htm

http://www.bodybuildingweb.net/blog/fat-loss-effect-of-weight-training-vs-cardio/

http://www.nywellnessguide.com/fitness/070801-CardioResistance.asp

Ideally you want to combine cardio and resistance training. But like I said before if I had to choose one for fat loss I would choose the latter. Cardio may speed up metabolism but nowhere near as much as weight training.


i disagree, and those articles didn't disprove anything i said.

[Barbarian]

i disagree, and those articles didn't disprove anything i said.

That was just a few articles from the thousands that came up on my search. It clearly proves that strength training burns more calories than cardio does(which is what I disagreed on in your post) Not only during the actual workout but after the workout is finished. Resting Metabolic rate is increased with weight training rather than cardio. Before I was lifting and just doing cardio 3 or 4 times a week, I could only consume around 2200 calories just to maintain my weight. Now that I've been lifting for a few years I have to consume around 3200 just to keep my weight. Obviously my metabolism is much faster now because weight lifting.

I'm not saying cardio is useless...far from it. I just disagree with the notion that cardio is MORE important than strength training for fat loss. In fact, if I was to give someone a weight loss program to follow, I would recommend a circuit training routine. Best of both worlds in one workout.

[LuvBones]

I haven't really gone through this thread so I don't know if this has been discussed... but I have a question about elliptical trainers. I've been looking to buy one but there's so many to choose from! I of course want a sturdy and comfortable elliptical. What should I expect to pay for one I can use daily? I was hoping to find a good one for $8-900 but I've read you have to spend more than $1,000 to get a good quality machine. Thoughts?

[Barbarian]

I haven't really gone through this thread so I don't know if this has been discussed... but I have a question about elliptical trainers. I've been looking to buy one but there's so many to choose from! I of course want a sturdy and comfortable elliptical. What should I expect to pay for one I can use daily? I was hoping to find a good one for $8-900 but I've read you have to spend more than $1,000 to get a good quality machine. Thoughts?

Buy yourself a nice pair of comfortable running shoes and go for a run outside. You dont need to spend money on that crap. Trust me....SAME RESULTS.

[1369]

Buy yourself a nice pair of comfortable running shoes and go for a run outside. You dont need to spend money on that crap. Trust me....SAME RESULTS.

Better results, outside you're actually fighting gravity.

[LuvBones]

I can't go running outside everyday because i have two bad knees, one that i had surgery on in 2006.. so i really want an elliptical so i can keep my legs strong. It's good on the knees and helped me a lot through physical therapy. Then again, another option is to join a gym and use their equipment.

[johngateswhiteley]

That was just a few articles from the thousands that came up on my search. It clearly proves that strength training burns more calories than cardio does(which is what I disagreed on in your post) Not only during the actual workout but after the workout is finished. Resting Metabolic rate is increased with weight training rather than cardio. Before I was lifting and just doing cardio 3 or 4 times a week, I could only consume around 2200 calories just to maintain my weight. Now that I've been lifting for a few years I have to consume around 3200 just to keep my weight. Obviously my metabolism is much faster now because weight lifting.

I'm not saying cardio is useless...far from it. I just disagree with the notion that cardio is MORE important than strength training for fat loss. In fact, if I was to give someone a weight loss program to follow, I would recommend a circuit training routine. Best of both worlds in one workout.

i disagree bro, you don't burn more calories lifting weights than doing cardio while performing the activity and its very debatable, imo, which raises your metabolic rate more. and while it could be weights, i don't think its enough to overcome the difference in the higher caloric burning level of cardio.

granted if someone is lazy and doesn't push themselves at all, then maybe a half hazard weight workout will outperform cardio...there is many variables. i guarantee you 60 minutes of running at 8mph+ burns more calories than a regular 60 minute weight workout. furthermore, just pay attention to people in the gym, those that spend more time running, biking, and climbing tend to be much thinner than those who are more weight intensive.

[johngateswhiteley]

just some interesting info...

calories burned per hour:

Weight lifting or body building, vigorous effort: 354-518

Running, 8 mph (7.5 min mile): 797-1165

http://www.nutristrategy.com/activitylist3.htm

[tlongII]

I haven't really gone through this thread so I don't know if this has been discussed... but I have a question about elliptical trainers. I've been looking to buy one but there's so many to choose from! I of course want a sturdy and comfortable elliptical. What should I expect to pay for one I can use daily? I was hoping to find a good one for $8-900 but I've read you have to spend more than $1,000 to get a good quality machine. Thoughts?

Get a Precor.

[E20]

just some interesting info...

calories burned per hour:

Weight lifting or body building, vigorous effort: 354-518

Running, 8 mph (7.5 min mile): 797-1165

http://www.nutristrategy.com/activitylist3.htm
I don't know where I heard this from, but it was along the line of his:

Fact: Doing aerobic training will not help you lose weight in a substantial way.
Fact: Combining aerobic training and a resistance training program will help you increase, your metabolism, burn fat, and build lean muscle.

I think it was a Bowflex infomercial, but the moral her is that resistance training (weights or otherwise) is as important as running/cardio in losing weight/increasing metabolism. And I agree with that.

[johngateswhiteley]

I don't know where I heard this from, but it was along the line of his:

Fact: Doing aerobic training will not help you lose weight in a substantial way.
Fact: Combining aerobic training and a resistance training program will help you increase, your metabolism, burn fat, and build lean muscle.

I think it was a Bowflex infomercial, but the moral her is that resistance training (weights or otherwise) is as important as running/cardio in losing weight/increasing metabolism. And I agree with that.

i don't think anyone is saying its not helpful or important...i am just saying its not as important as aerobic exercise. doing both is great.

...btw, the first "fact" is ridiculous. what's the persons diet, aerobic routine, etc?

[ShoogarBear]

Better results, outside you're actually fighting gravity.Actually, there are good reasons for doing elliptical or bicycling training instead of running, primarily the fact that they are much less detrimental to your knees. I tore a meniscus in October and haven't been able to do road work, but can still do the ellipticals.

[SpursWoman]

Actually, there are good reasons for doing elliptical or bicycling training instead of running, primarily the fact that they are much less detrimental to your knees. I tore a meniscus in October and haven't been able to do road work, but can still do the ellipticals.


I have shin splints, a bad hip and a bad knee so my running days have been over for a while.....but I can tear it up on my elliptical trainer. :tu

[LuvBones]

SpursWoman do you own one yourself, or you go to a gym?

[SpursWoman]

Both ... but I bought a gym quality one at Fitness in Motion about 5 years ago to use when I can't go (I have 2 kids, so it's not always an option). I paid about $2400 for mine, but they have them in all price ranges. I'd recommend if you're going to spend a good amount of money on one, to get one with the cross-training bars so you can get the most workout for your money.

I think the brand of mine is Vision Fitness and the only thing I've had to do to it is tighten the screws on the cross bars, and it gets heavy use ... but Precor is very good, obviously. Also try a recycled sports shop, they sell barely-used preowned ones at a pretty good price.

I've got one like this, only a little older:

http://www.ellipticaltrainers.com/model/vision_X6600.htm

[Shelly]

Also try a recycled sports shop, they sell barely-used preowned ones at a pretty good price.


Those are the ones that were used as clothes racks! :lol

[LuvBones]

Both ... but I bought a gym quality one at Fitness in Motion about 5 years ago to use when I can't go (I have 2 kids, so it's not always an option). I paid about $2400 for mine, but they have them in all price ranges. I'd recommend if you're going to spend a good amount of money on one, to get one with the cross-training bars so you can get the most workout for your money.

I think the brand of mine is Vision Fitness and the only thing I've had to do to it is tighten the screws on the cross bars, and it gets heavy use ... but Precor is very good, obviously. Also try a recycled sports shop, they sell barely-used preowned ones at a pretty good price.

I've got one like this, only a little older:

http://www.ellipticaltrainers.com/model/vision_X6600.htmThanks SW! :)

[boutons_]

"Doing aerobic training will not help you lose weight in a substantial way"

This is a well-known fact. The most efficient, most intelligent, most reliable way to lose weight is through a small, daily calorie deficit. Some data on calories per exercise per time:

http://k2.kirtland.cc.mi.us/~balbachl/calorie.htm

A pound of human body fat is 3500 calories.

A slow, healthy weight lost of 5 pounds/month is:

5 lbs x 3500 calories = 17,500 calories.

17,500 calories / 30 days = 600 calories/day of calorie deficit to lose 5 lbs/month.

It's pretty silly, inefficient, and self-defeating to go on an exercise program _for weight loss_ without also running a daily calorie deficit. You'll lose weight with the deficit, no matter whether you exercise or not.

For sure, if you stay on the Standard American Diet you will be in SAD health, sooner or later.

[SpursWoman]

Those are the ones that were used as clothes racks! :lol


Exactly! :lol

[SpursWoman]

Thanks SW! :)

You're welcome. :)

[johngateswhiteley]

"Doing aerobic training will not help you lose weight in a substantial way"

This is a well-known fact. The most efficient, most intelligent, most reliable way to lose weight is through a small, daily calorie deficit. Some data on calories per exercise per time:

http://k2.kirtland.cc.mi.us/~balbachl/calorie.htm

A pound of human body fat is 3500 calories.

A slow, healthy weight lost of 5 pounds/month is:

5 lbs x 3500 calories = 17,500 calories.

17,500 calories / 30 days = 600 calories/day of calorie deficit to lose 5 lbs/month.

It's pretty silly, inefficient, and self-defeating to go on an exercise program _for weight loss_ without also running a daily calorie deficit. You'll lose weight with the deficit, no matter whether you exercise or not.

yeah, no shit. a calorie deficit is by far the most important thing, but aerobic exercise is significant. if you burn an extra 500 calories a day (for example) thats 3500 calories a week which is a pound...in conjunction with eating less you will be losing weight at a nice pace. it will overcome your adjusted metabolic rate. btw, you still need aerobic activity for your heart...lets not forget that.

[SpursWoman]

yeah, no shit.


Ya think? :lol

[NorCal510]

im bulking ATM

i'll post pics soon!

[CuckingFunt]

NorCal + ATM = pictures I don't want to see

[E20]

What is ATM?

[CuckingFunt]

What is ATM?http://www.urbandictionary.com/define.php?term=atm

[E20]

I didn't know Norcal was kinky like that.

[OldDirtMcGirt]

I didn't know Norcal was kinky like that.

Some times in the heat of the moment, it's okay to go ass-to-mouth.

I need to stop watching Clerks 2.

[NorCal510]

I got some good before and after results... pics to come in a couple of days!

[NorCal510]

http://i20.photobucket.com/albums/b247/shmavid22/hawaii07050.jpg

^^^^ August 2007




Current:

http://i20.photobucket.com/albums/b247/shmavid22/Jan27Body007.jpg
http://i20.photobucket.com/albums/b247/shmavid22/front1.jpg
http://i20.photobucket.com/albums/b247/shmavid22/Jan27Body028.jpg
http://i20.photobucket.com/albums/b247/shmavid22/Jan27Body024.jpg

What you guys think? What should I work on? (I need to work on legs most but I haven't been able to due to injuries). Comments?

[ALVAREZ6]

those leg picks probably should have been left out, they are quite gay.

[NorCal510]

those leg picks probably should have been left out, they are quite gay.
In no way do I see that gay, if my gigantic penis was slipping out then that's diff.

No comments though alvie?

[Beno Udrih]

Yeah now everyone knows you have a little wee wee.

[Beno Udrih]

No comments though alvie?

:lol Now that was gay.

[NorCal510]

What do you guys think my BF% is?

[NorCal510]

:lol Now that was gay.
:lol

[ShoogarBear]

What do you guys think my BF% is?100% if BF = "Boyfriend"

[NorCal510]

100% if BF = "Boyfriend"
I'd like to see you post pics of yourself, fatty.

[NorCal510]

BTW, I am 6'1 185

I'd like to hear JGW's comments

[ShoogarBear]

I'd like to see you post pics of yourself, fatty.Yeah, I just bet you would, Casanova.

[NorCal510]

Yeah, I just bet you would, Casanova.
casanova? get the fuck outta here, this is an english forum.

[ALVAREZ6]

No comments though alvie?what do you want me to say?


calling you a bitch doesn't get us anywhere