The Official Hype Fitness Thread

[BAH HUMBBUG!]

This is the guy that wrote that article:

http://www.teenbodybuilding.com/mikechest.jpg

You tell me if he looks like he really knows what the hell he's talking about.



Honestly, anyone with those kind of stats either worked specifically towards those goals or is a genetic freak and should be pursuing a career as a professional bodybuilder.

jag

That's why I found it really odd. So then here is my next question. Just anyone can post articles on their website?

[jaguarr]

Here's someone with 5% bodyfat and 20" arms:

http://upload.wikimedia.org/wikipedia/en/9/90/Larry-Scott.jpg

That's Larry Scott, Mr. Olympia '65 & '66

jag

[BAH HUMBBUG!]

This is what someone with 5% bodyfat and 20" arms looks like (actually his arms are more like 25"):

http://www.bodybuilding.com/fun/muscletime1big.jpg

jag


I can't believe anyone think a butt looks good like that!

[jaguarr]

That's why I found it really odd. So then here is my next question. Just anyone can post articles on their website?

The teen section is not the part of that site you want to pull articles from. ;)

jag

[jaguarr]

This is a guy with 5% bodyfat and NOT 20" arms. :D

http://www.musclebomb.com/personal_trainer_nyc_blog/uploaded_images/anthony_back-769237.jpg

Big props to him for dumping the fatty, though.

jag

[BAH HUMBBUG!]

This is a guy with 5% bodyfat and NOT 20" arms. :D

http://www.musclebomb.com/personal_trainer_nyc_blog/uploaded_images/anthony_back-769237.jpg

Big props to him for dumping the fatty, though.

jag

Damn, way to go, now he just needs to bulk up.

[jaguarr]

Uh oh. this looks like a job for. Bah Humbbbug! :D :up:

I may not be able to get you into super great shape, but I can help you out, working out mostly at home myself, other than when I hit the track or basketball court and I don't have a home gym at my place, just some dumbells, weight plates, pull up bar, medince ball, swiss ball and a curl bar. There are tons of body weight exercises that you can utilize to get into shape.

Do you have any weights at your house? Or do you rely soley on the gym? If you don't mind a somewhat unsightly obstruction in one of your doorways a pull up bar is cheap ($15 at most) and very effective.

Medicine ball is another cheap and reliable piece of exercise equipment you can obtain easily and utilize for many different exercises.

And lastly, the all important swiss/balance ball. I got mine for $10 at Big 5.

Just to name a few

Lunges, Jumping Lunges (love these) Skip Jumps (basically skipping, but as high as you can with minimum distance forward). Farmers Walk, Calve Raises can be performed on stairs, defensive slides (basketball drill that is an excellent lower body workout, especially for your quads and glutes :up: ), Jump Squats, Jump Rope for your calves.


Medicine ball push ups (medicine balls can be utlized in many ways), military or plyo pushups, pull ups, dips (can use two chairs of even height for this exercise), inverted push ups etc.

Plank, side plank, a swiss ball can be used for lower back extension exercises, weighted swiss ball crunch and a lot more.

Sprints are great leg developers as well. :up:

Where do you currently stand right now? You said you want to obtain 15-18% body fat. Ideal weight or just strength development and fat loss?

All good advice from BAH, Babs. What will really make you or break you, though, will be your diet. You want to be burning roughly ~500 calories less than your optimal caloric intake ratio, with a breakout of roughly 40% protein, 40% carbs and 20% fats (that's about right for a female). Are you using a caloric tracking system like fitday.com? Could be a great tool for you to help you realize your goals.

jag

[ShadowBoxing]

if you want... tomorrow, I'll get the pictures my trainer takes of me every month,... and post them on here... let you guys be the judge....
I look forward to your pictures tomorrow. Please post them.

[BAH HUMBBUG!]

All good advice from BAH, Babs. What will really make you or break you, though, will be your diet. You want to be burning roughly ~500 calories less than your optimal caloric intake ratio, with a breakout of roughly 40% protein, 40% carbs and 20% fats (that's about right for a female). Are you using a caloric tracking system like fitday.com? Could be a great tool for you to help you realize your goals.

jag


Yeah, I forgot that part but I assumed you already knew that since I've seen you posting around here. But I should have asked instead of assumed. But Jag, Spoons or Shadowboxing are all great sources to ask here. :up:

[Colossal Spoons]

Some new faces around here, warms my heart :heart:

[Babs Gordon]

It's 5:20 AM and I just got up to go to the gym. Is it sad that this is the only time I can make it there? Two hours before I'm expected at work. I'm tired.

BH, I should have been more specific and called my 'weight' training at the gym last summer strength training. Most of it was done with dumb bells and my own body weight. Frankly, I'm just not disciplined enough to do it in my own apartment. I don't have a good space/environment to support it, but mostly there's a ton of distractions.

My main concern though is the diet. I've thought about meeting with a nutritionist. Our kitchen designs their meals around a bunch of 11-16 year olds' needs. They tear through calories like crazy, but not I. I'll write more when I'm back. Toodles.

[Colossal Spoons]

"Toodles" has been said in the fitness thread :ninja:

This thread is no longer the sweaty gym, full of corny(yet manishly hilarious) jokes it was a few days ago....there are girls now :up:

[Babs Gordon]

I picked up toodles from this possibly gay boy Andrew in my class. He says it all the time and it cracks me up. In my head I was emulating him.

[Colossal Spoons]

Possibly gay?

[jaguarr]

It's 5:20 AM and I just got up to go to the gym. Is it sad that this is the only time I can make it there? Two hours before I'm expected at work. I'm tired.

BH, I should have been more specific and called my 'weight' training at the gym last summer strength training. Most of it was done with dumb bells and my own body weight. Frankly, I'm just not disciplined enough to do it in my own apartment. I don't have a good space/environment to support it, but mostly there's a ton of distractions.

My main concern though is the diet. I've thought about meeting with a nutritionist. Our kitchen designs their meals around a bunch of 11-16 year olds' needs. They tear through calories like crazy, but not I. I'll write more when I'm back. Toodles.

If you have it within your means to hire a solid personal trainer with a degree in nutrition, it would be a very good investment in yourself. I say a PT who also has a degree in nutrition because they'll be more likely to be able to apply their knowledge to your specific case, goals and lifestyle. A nutritionist who doesn't possess in depth knowledge and experience about fitness probably isn't going to be as big of a help to you. Likewise with a PT who really doesn't know what they're doing where nutrition is concerned. I found a PT with a nutrition degree to work with my wife because she just wasn't sure about what she should be eating, when to eat it, how much to eat, macronutrient ratios, etc. Of course, I could help her with this to a certain extent, but there's also an emotional aspect of having someone you love "tell you what to do". Taking myself out of the equation in that respect has been a big benefit for her and she's really learning a great deal and applying it both from a nutrition standpoint and from an exercise and fitness standpoint with her PT's guidance. What you will learn will be skills and knowledge that you can use for the rest of your life, which will probably longer and more fulfilling thanks to the good health you reap from your investment. I see no downside. :)

jag

[squeekness]

Just got some X-rays back from the doc. I have osteoarthritis in both hips with some bone spurs to boot. *heads for the geriatric side of the gym* Good thing it doesn't hurt me to ride my bike. :up: :(

[jaguarr]

Ouch. Bone spurs may be something you'll want to have removed or broken down with ultrasound eventually. Those can be incredibly painful from what I understand.

jag

[squeekness]

Ouch. Bone spurs may be something you'll want to have removed or broken down with ultrasound eventually. Those can be incredibly painful from what I understand.

jagI forsee a hip replacement surgery in my future. Maybe not right away, but eventually. I will have to look into some kind of physical therapy to prolong the inevitable. I know a guy who had it done who said it was very painful. :(

[Babs Gordon]

Possibly gay?

He's in sixth grade. This is when young boys usually start to figure it out, according to my gay friends.

[squeekness]

really? That still seems to be a bit young....

[Colossal Spoons]

Ooh, thought he was your age. Makes sense now. :up:


Toodles :dry:

[AndThePickles]

"Toodles" has been said in the fitness thread :ninja:

This thread is no longer the sweaty gym, full of corny(yet manishly hilarious) jokes it was a few days ago....there are girls now :up:

Oh, so I don't count huh? :cmad:

[ShadowBoxing]

No word from TheDeparted huh?

[Sun_Down]

Anybody know anything about creatine malate? I just got a new mass gainer and it has 3g of the stuff in it.

[jaguarr]

Anybody know anything about creatine malate? I just got a new mass gainer and it has 3g of the stuff in it.

http://www.bodybuilding.com/store/tricrea.html

jag

[Sun_Down]

http://www.bodybuilding.com/store/tricrea.html

jag

Thanks jag, I'd actually already read that. I probably should've asked "Has anyone used it?"

[JStorm]

It's Easter week and that means, along with regular work and classes, I will have loads to do.

So I haven't been to the gym at all this week. Anyway, Devil gives me great ideas when I can't go to the gym: burpees, sprint, magic 50, etc. Do any of you guys have good alternatives to keep my body going in a short amount of time?

[BAH HUMBBUG!]

Well Babs, while I agree with Jag about the personal trainer and nutritionist completely. After talking with these guys here, doing my own research over the past few plus years and reading articles from bb.com I am sure you can achieve your goal on your own.

That said, if you don't think you are motivated enough to workout around the home with the distractions find as much motivation and discipline as you can if that is through a mutual workout partner or a pt. :up:

And as always we are here for help.

[Babs Gordon]

really? That still seems to be a bit young....

Nah. If you think about it... when do most heterosexual boys *start* to get interested in girls. 6th grade, 7th grade or thereabouts. It's not much different for homosexual ones, they just find themselves looking at other boys. My two gay co-workers both looked at Andrew and said "Yep." Toodles.

[Babs Gordon]

THanks for the helpful hints guys. My mom and I shared a personal trainer last summer but I'm a middle school teacher. I don't have the money for a PT. :p I do have a gym buddy though but we focus on cardio together. She does power yoga for strength training and that's just not my bag really. I prefer doing it in the gym. This summer I'll have tons of time to do it, I really just wanted to find a way to get a head start.

[BAH HUMBBUG!]

Nah. If you think about it... when do most heterosexual boys *start* to get interested in girls. 6th grade, 7th grade or thereabouts. It's not much different for homosexual ones, they just find themselves looking at other boys. My two gay co-workers both looked at Andrew and said "Yep." Toodles.


Well I was into girls waaay before that. I was actually attracted to girls around first grade. Yeah I was an early starter, I guess...

[BAH HUMBBUG!]

THanks for the helpful hints guys. My mom and I shared a personal trainer last summer but I'm a middle school teacher. I don't have the money for a PT. :p I do have a gym buddy though but we focus on cardio together. She does power yoga for strength training and that's just not my bag really. I prefer doing it in the gym. This summer I'll have tons of time to do it, I really just wanted to find a way to get a head start.


Well if you want to get a head start and don't have time to go to the gym and don't want to or can't work out at home due to too many distractions....ummm I guess the next best thing to do would to be get out of the house if you have time. Hit a local part and play soccer or jog, run sprints. Or if you have the time take a class near by you if any are offered, such as a martial art or cardio kick boxing. Something like that.

I know you said it's hard for you to make it to the gym with the limited amount of time you have, but if you really can't get into the mindset of getting a really good workout in at home, there isn't much more I can recommend for you.

Of course there are always the workout throughout the day routines. For example while you have some time (if you do) and are watching tv, do 10-20 sets of push ups each commercial. When I used to not have as much time to work out I would do pull ups sporadically when I was home. 10 here and 10 there.

It's not the best way to workout but you would be surprised what kind of shape you can get it by constantly doing things throughout the day.

You really can use your body for a great workout, it's whether or not you have the discipline, mindset and time enough to do it.

[Sun_Down]

Well I was into girls waaay before that. I was actually attracted to girls around first grade. Yeah I was an early starter, I guess...

Me too. And I was attracted to older women back then too, which is a trait that I've kept into adulthood. :woot:

[BAH HUMBBUG!]

Me too. And I was attracted to older women back then too, which is a trait that I've kept into adulthood. :woot:


Word, my third grade teacher and after school day care provider was hot.

[Colossal Spoons]

I was too busy running around playing tag in the first grade :(

[Sun_Down]

I was too busy running around playing tag in the first grade :(

Pfft...loser. I was mackin' on those 6th graders.

:oldrazz:

[AndThePickles]

I was too busy running around playing tag in the first grade :(

Pssh, I got put in timeout for kissing a boy on the cheek in kindergarten :o

[Colossal Spoons]

I must have been gay in the 1st grade. Playing tag with other boys :(

[AndThePickles]

I must have been gay in the 1st grade. Playing tag with other boys :(

Queer :o

[Colossal Spoons]

*heads off to the gay Fitness thread*

[mrvlknight21]

It's Easter week and that means, along with regular work and classes, I will have loads to do.

So I haven't been to the gym at all this week. Anyway, Devil gives me great ideas when I can't go to the gym: burpees, sprint, magic 50, etc. Do any of you guys have good alternatives to keep my body going in a short amount of time?


No excuses my friend. You can go to the gym, just schedule properly and make sacrifices when necessary. Your job (you have told me) makes allowances for your time during important school sessions (like finals). No excuses!
Wake up earlier, run and do PT type stuff if there is NO WAY to get to the gym. I was up today on a rare day off at 530am to run before going to the Masters par 3 tournament.
It is also not the length of the workout or the equipment, it is the intensity of the workout which pays dividends.
Do the no excuses workout-60 seconds of burpees, 60 sec of pullups, 60 sec of squats, 60 sec of pushups. 45 sec of burpees, 45 sec of pullups, 45 sec of squats, 45 sec of pushups. 30 sec of burpees, 30 sec of pullups, 30 sec of squats, 30 sec of pushups. 15 sec of burpees, 15 sec of pullups, 15 sec of squats, 15 sec of pushups. Go straight thru, with no rest, if you cant do more pullups, just hang from the bar for the rest of the time. This workout takes a total of 10 minutes....can you spare that????? If you decide to do this workout, God be with you.
OR-the deck of cards workout- assign an exercise for each suit (like hearts=pushups, diamonds=situps, spades =squats, etc etc) Shuffle and draw a card, then do the exercise (use the # on card to determine reps). Then, immediately draw a new card. Aces are 15 reps, not 1!
You can do it by suit, or just use 2 exercises and go by color, red or black. Go through the whole deck as fast as you can.
Get busy living or get busy dying.

[Golgo-13]

That groin pull i acquired in Jiu Jitsu monday is feeling way better today. Yesterday it was cripplingly painful. It hurt just to do simple tasks like get out of bed, or sit donw. Today, it feels almost 75% better thanks to the Bengay (Icy hot) patches and Tylenol. :up:

[JStorm]

No excuses my friend. You can go to the gym, just schedule properly and make sacrifices when necessary. Your job (you have told me) makes allowances for your time during important school sessions (like finals). No excuses!
Wake up earlier, run and do PT type stuff if there is NO WAY to get to the gym. I was up today on a rare day off at 530am to run before going to the Masters par 3 tournament.
It is also not the length of the workout or the equipment, it is the intensity of the workout which pays dividends.
Do the no excuses workout-60 seconds of burpees, 60 sec of pullups, 60 sec of squats, 60 sec of pushups. 45 sec of burpees, 45 sec of pullups, 45 sec of squats, 45 sec of pushups. 30 sec of burpees, 30 sec of pullups, 30 sec of squats, 30 sec of pushups. 15 sec of burpees, 15 sec of pullups, 15 sec of squats, 15 sec of pushups. Go straight thru, with no rest, if you cant do more pullups, just hang from the bar for the rest of the time. This workout takes a total of 10 minutes....can you spare that????? If you decide to do this workout, God be with you.
OR-the deck of cards workout- assign an exercise for each suit (like hearts=pushups, diamonds=situps, spades =squats, etc etc) Shuffle and draw a card, then do the exercise (use the # on card to determine reps). Then, immediately draw a new card. Aces are 15 reps, not 1!
You can do it by suit, or just use 2 exercises and go by color, red or black. Go through the whole deck as fast as you can.
Get busy living or get busy dying.

I didn't ask you.

[BAH HUMBBUG!]

I was too busy running around playing tag in the first grade :(

So was I, but I was playing tag with the girls ;) Of course I always let them catch me too ;) :up:

Not to mention Dr. and hey take a look down my pants....:wow:

[mrvlknight21]

I didn't ask you.

F u then ******

[BAH HUMBBUG!]

Yeah so I never really got an answer to my question.

Just anyone can post articles on bodybuilding.com?

I mean any regular joe? Because if this is so, that just sucks ass.

[Super Kal]

i love walking to upbeat music... i get a different cardio workout every time :up:

[MST3K 4ever]

MST3K, anything in particular stand out about your bloodwork? Two years ago I had high triglycerides, high cholesterol, high blood pressure and was heading towards Metabolic Syndrome and possibly diabetes down the line (all with out being overweight, to boot), and low testosterone. I reversed all of those things without drugs, except for the low test, so if I can be of any help, just holler. :up:

jag

Thanks Jag...my triglycerides were off the scale...as for diabetes well let me just say that I am not there but if I don't start making some serious changes it won't be long...I am on the (to quote Kenny Loggins) "highway to the Danger Zone".

My wife is watching me..but she is not being obnoxious about though which is making this go a whole lot easier.

Today is tough though because I usually take Wednesdays off and I had a solid work-out last night and part of me is feeling like I want to do it again...but another part of me is feeling like I have to be disciplined and stick to my routine.

[Golgo-13]

Yeah so I never really got an answer to my question.

Just anyone can post articles on bodybuilding.com?

I mean any regular joe? Because if this is so, that just sucks ass.

Yeah, anyone can post articles. I'm a member over there too. Don't post much anymore though.

[Colossal Spoons]

i love walking to upbeat music... i get a different cardio workout every time :up:

I do cardio to trance or drum&bass :up:

[jaguarr]

THanks for the helpful hints guys. My mom and I shared a personal trainer last summer but I'm a middle school teacher. I don't have the money for a PT. :p I do have a gym buddy though but we focus on cardio together. She does power yoga for strength training and that's just not my bag really. I prefer doing it in the gym. This summer I'll have tons of time to do it, I really just wanted to find a way to get a head start.

Try the women's section of the forums over at bodybuilding.com. There are some VERY knowledgeable ladies over there (and no, they aren't all bodybuilder types by any stretch of the imagination). They've really got the nutrition part of this down as well as all the other goodies that are more specific to women. It all boils down to some very basic principals across the board, but it's how you refine and tailor them to your own personal situation and goals that makes the difference and they could help you out with that a great deal. :up:

jag

[BAH HUMBBUG!]

Yeah, anyone can post articles. I'm a member over there too. Don't post much anymore though.


That's pretty lame. Not that you can, but just anyone can. Like the moron;s article that I read.

[MST3K 4ever]

i love walking to upbeat music... i get a different cardio workout every time :up:

I love working out to upbeat stuff..."Pour some sugar on me" is a great song to workout to and Bob Seger's "Hollywood Nights" is another one of my favorites

I now find myself recently though working out to episodes of "24" & "house" that I recorded because I am too busy with my son to watch them.

[jaguarr]

Yeah so I never really got an answer to my question.

Just anyone can post articles on bodybuilding.com?

I mean any regular joe? Because if this is so, that just sucks ass.

As Golgo said, yes, anyone can submit articles on that site. They don't accept ALL articles, but there's a lot of them that get through and are posted that really shouldn't be. It's like any other site; there's good and bad information but it's up to you to sort through it and figure out what's good and what isn't.

Thanks Jag...my triglycerides were off the scale...as for diabetes well let me just say that I am not there but if I don't start making some serious changes it won't be long...I am on the (to quote Kenny Loggins) "highway to the Danger Zone".

My wife is watching me..but she is not being obnoxious about though which is making this go a whole lot easier.

Today is tough though because I usually take Wednesdays off and I had a solid work-out last night and part of me is feeling like I want to do it again...but another part of me is feeling like I have to be disciplined and stick to my routine.

Okay, bro, you're in a similar situation to where I was a couple of years ago. The good news is that there's a lot you can do to help yourself. The first thing you'll want to do is get those triglycerides in check as fast as possible. Did your doc put you on any meds for it like Niaspan? If not, ask him/her about that. I was on it for three months to get me out of the danger zone back when they first discovered my triglycerides were off the charts. My regular cholesterol was a little bit high, and my good cholesterol was very low as well, and the Niaspan helped with that. How were your LDL and HDL levels?

Next question; did your doc run a thyroid panel on you? High triglycerides can be a warning sign of thyroid problems. What about a hormonal profile? High tri's can also be a warning sign of a problem with the endocrine system such as low testosterone or a problem with the pituitary. What about a kidney and liver function profile? Again, kidney problems can cause high t's. If your doc isn't running this bloodwork on you, you need to be all over him to do it because he's not helping you figure out the root cause. High triglycerides are usually a warning sign of something else going wrong in the body.

Do some googling on Metabolic Syndrome, too, because it sounds like you were fast headed down that route, and that's some scary ****. High triglycerides are a one-way ticket to heart disease town as well. All is not lost, though. I don't know what your current lifestyle is like, but you need to think about a few things. One, clean up your diet if you haven't already. No processed flours or foods, no sugar, minimal alcohol, quit smoking if you smoke, and start eating fresh, whole foods prepared in a clean way. Things like cruciferous veggies (broccoli, cauliflower, brussel sprouts), fish (salmon, tuna, mackerel), lean beef and chicken, complex carbs like brown rice, oatmeal and yams will all help a great deal. Definitely no fast food. Drink at least a gallon of water a day, minimize the amount of caffeine you intake, particularly soda. Keep up the cardio, weight training is good, and track your calories in something like fitday.com to make sure your consistently hitting your target calories and ratio.

Also, get a good multi-vitamin (I like Adam by NOW). One thing I can't recommend highly enough is fish oil caps. They're a great way to get your body to naturally level out your cholesterol and triglyceride levels (and blood pressure if you are having trouble with that).

Bottom line is, you've got a whole new slew of questions you need to be asking your doctor. If they haven't started down the path of questions I gave you about your bloodwork, start asking those questions. If they balk at you and won't give you the full bloodwork work-up to address those questions, fire your doctor because they suck ass and don't know what they're doing. After that, it's up to you to get your lifestyle constructed so it's conducive to not having these issues. Address it now, because the long term implications of high triglycerides is not good at all.

PM me if you have questions. I know I threw a lot of info at you.

jag

[Super Kal]

I do cardio to trance or drum&bass :up:
I'm currently doing it to Japanese pop music :up:

[squeekness]

Does anyone else's job offer wellness incentives? I am blessed to work at a place that not only has its own wellness center and free gym for employees, we also get discounts on our insurance and a monthly payout if we go for wellness coaching. I wish more places did this because I think it does make a difference. It's helped to keep me on track with my wieght loss goals.:D

[Sun_Down]

I have a free gym at my college, so that's something.

[squeekness]

You would think in this day and age, where so many Americans are overweight, there would be more free gyms around. Not everyone has money to pay. :(

[JStorm]

F u then ******

Magic 50 it is, then. :up:


However, you've yet to show me how to them it properly. :(

[Babs Gordon]

Does anyone else's job offer wellness incentives? I am blessed to work at a place that not only has its own wellness center and free gym for employees, we also get discounts on our insurance and a monthly payout if we go for wellness coaching. I wish more places did this because I think it does make a difference. It's helped to keep me on track with my wieght loss goals.:D

Yeah we have a wellness committee here at school. We get a discounted membership at a gym here in Lake Placid and it comes straight out of our paycheck. We also have a certified yoga instructor, at least two reiki healers and a chi master here that do classes once a week. It's pretty sweet. Mostly though, the outdoor program the kids have is pretty intense. The problem is that the diet in the dining room is designed for the children, otherwise the outdoor program of rock climbing, ice climbing, x-country skiing, hiking etc would keep in top condition.

[mrvlknight21]

Yeah we have a wellness committee here at school. We get a discounted membership at a gym here in Lake Placid and it comes straight out of our paycheck. We also have a certified yoga instructor, at least two reiki healers and a chi master here that do classes once a week. It's pretty sweet. Mostly though, the outdoor program the kids have is pretty intense. The problem is that the diet in the dining room is designed for the children, otherwise the outdoor program of rock climbing, ice climbing, x-country skiing, hiking etc would keep in top condition.

I am the health and wellness coordinatorm for my department and work w/ the plant H&W coordinator. This year, we are building a fitness trail and a gym on site. But, out company will reimburse a portion of money paid for certain gyms in the area. In fact, they will be paying a portion of my MMA gym fees!

[mrvlknight21]

Magic 50 it is, then. :up:


However, you've yet to show me how to them it properly. :(

I suggested the other ones because they require no equipment (thus you can do them at the house) . Magic 50 requires dumbbells.

[Colossal Spoons]

You would think in this day and age, where so many Americans are overweight, there would be more free gyms around. Not everyone has money to pay. :(

Heh, that would certainly rid them of one excuse not to go to the gym.

[squeekness]

I am the health and wellness coordinatorm for my department and work w/ the plant H&W coordinator. This year, we are building a fitness trail and a gym on site. But, out company will reimburse a portion of money paid for certain gyms in the area. In fact, they will be paying a portion of my MMA gym fees!
I would love to see more work places with incentive programs. If they have self funded health plans like my company does, it will save them money in the long run by having healthier employees. :)


I was very happy when I stepped on the scale this morning. I was 133.8 lbs. Only four more pounds to go. :up: *heads to the geratric side of the gym with a little more happiness*

[jaguarr]

My workplace used to allow free access to the gym along with instructors for yoga, pilates, karate, jiu-jitsu, tae kwan do and many other things. But, starting about five years ago, they've scaled all the equipment back severely and started making a monthly surcharge on your paycheck to use the workout facilities if you want to use them (you have to specifically request access as it's all keycard secured). They also don't provide any of those instructors anymore, either. I quit going in there when they yelled at me for doing heavy deadlifts (even though there were pads in there specifically designed to protect the floor from deadlifting activity). When I pointed this out they said that I was going to hurt myself and they didn't want to be liable. Idiots.

jag

[squeekness]

We have the oposite thing going on, our gym used to charge a nominal fee, but they did away with that this year and are now giving serious consideration to allowing family members to attend as well. We have monthly meetings at work that cover a wide range of topics -- nutrition, picking out a doctor and what screenings to have, stress and weight management. They are mandatory and some folks grumble, but I've found them to be informative and helpful sometimes. I guess I like that my company seems to care enough about us to do this.

[ShadowBoxing]

My workplace used to allow free access to the gym along with instructors for yoga, pilates, karate, jiu-jitsu, tae kwan do and many other things. But, starting about five years ago, they've scaled all the equipment back severely and started making a monthly surcharge on your paycheck to use the workout facilities if you want to use them (you have to specifically request access as it's all keycard secured). They also don't provide any of those instructors anymore, either. I quit going in there when they yelled at me for doing heavy deadlifts (even though there were pads in there specifically designed to protect the floor from deadlifting activity). When I pointed this out they said that I was going to hurt myself and they didn't want to be liable. Idiots.

jag
There is this Gold's Gym* in my city that will literally revoke your membership if they catch you doing Deadlifts or heavy weight Squats (let alone some of the weird a$$ exercises I do sometimes). Needless to say they aren't very popular and I never go there.

*Just so as not to sully the name of Gold's, which has many fine facilities, this is not standard practice for their gyms. They are all privately managed.

[squeekness]

I am sure they don't want to be sued. With all the lame and frivolous lawsuits out there, I can't say as I blame them all too much.

[jaguarr]

There is this Gold's Gym* in my city that will literally revoke your membership if they catch you doing Deadlifts or heavy weight Squats (let alone some of the weird a$$ exercises I do sometimes). Needless to say they aren't very popular and I never go there.

*Just so as not to sully the name of Gold's, which has many fine facilities, this is not standard practice for their gyms. They are all privately managed.


I know a guy who likes to get daypasses to places like that just so he can do powercleans. LOL! :D

jag

[ShadowBoxing]

I know a guy who likes to get daypasses to places like that just so he can do powercleans. LOL! :D

jag
Speaking of POW-AH!, whatever happened to those pictures TheDeparted was supposed to post. I hope he did not die of hypothermia...he was so cold:csad:

[ShadowBoxing]

Today my workout was

Decline Bench
10 (warm up), 8 (185), 7 (205), 6 (225), 2 (250)
I thought I would only get 225 4 times..

Incline Dumbell Bench
12 (50), 6 (65), 6 (65)

Seated Row
10, 8, 8 (the weights go 8, 12, 12...but those don't correspond to 10lbs...they seem more like 12 or 15 lb plates)

T-Bar Row (supersetted with dumbell row)
3x8, 3x10

Superset of Tricept Pushdowns (3x failure reps) and Conc Curls (3x failure reps).

[tzarinna]

Um,I'm way too tired to work out.
I've altered my diet,more salads and fruit while at work. But I really need an energy boost,start time is 5:30 am and it takes an hour solid to get there. My brain never catches up :csad:and I've noticed that I'm a little more skittish than normal,my coordination is all jacked up. :o :csad:

[Colossal Spoons]

I need to be doing cardio soon but I'm feelin super lazy today.

Do work, me! :cmad:

[squeekness]

so I finally bought a set of those push up bars. They made a difference, I was able to do 40 pushups with no strain on my wrists. Hopefully soon I will build back up to my regular 200. :D

[Sun_Down]

Anybody else have trouble with foamy protein shakes? I just started on IDS Smartgainer and after mixing, it's like 90% foam! Anyone know a good way to make it less foamy or am I just ****ed?

[Colossal Spoons]

I took my lazy ass to the gym and had a nice abs/cardio session. :up:

Work done!

[Super Kal]

awesome!

I just found out today that I not getting my 1.2 miles a day... only 720 ft less

[Colossal Spoons]

Thanx :D

Get those 720 feet next time :up:

[Super Kal]

Thanx :D

Get those 720 feet next time :up:
I definitely will :up:

[BAH HUMBBUG!]

Anybody else have trouble with foamy protein shakes? I just started on IDS Smartgainer and after mixing, it's like 90% foam! Anyone know a good way to make it less foamy or am I just ****ed?


I don't have the same problem, but I did notice that with the Optimum Nurtition 100% whey gold protein that when I first got it and would mix it in a glass or a nalgee nottle. Which is what I use now since it's much easier to just shake and mix and to measure out my milk.

That the powder wouldn't mix completely with the milk and there would be little tiny specks or clumps of the powder in my shake. I solved this by making my shake at least 1/2 hour ahead of time, that way it gives the milk plenty of time for the powder to break down into it completely and wallah. It's just like chocolate milk, well almost. :D

Oh and btw, yeah Jag it tastes pretty good, not as good as choc milk, but you're right, sometimes I want something to eat and I am craving some sweets. I just make a large glass of that and it usually curves the craving :up:

[jaguarr]

Just shredded my back and tri's with a nasty 3x6 heavy weight rotation. Feels good to be getting my strength back again. :up:

jag

[MST3K 4ever]

Okay, bro, you're in a similar situation to where I was a couple of years ago. The good news is that there's a lot you can do to help yourself. The first thing you'll want to do is get those triglycerides in check as fast as possible. Did your doc put you on any meds for it like Niaspan? If not, ask him/her about that. I was on it for three months to get me out of the danger zone back when they first discovered my triglycerides were off the charts. My regular cholesterol was a little bit high, and my good cholesterol was very low as well, and the Niaspan helped with that. How were your LDL and HDL levels?

Next question; did your doc run a thyroid panel on you? High triglycerides can be a warning sign of thyroid problems. What about a hormonal profile? High tri's can also be a warning sign of a problem with the endocrine system such as low testosterone or a problem with the pituitary. What about a kidney and liver function profile? Again, kidney problems can cause high t's. If your doc isn't running this bloodwork on you, you need to be all over him to do it because he's not helping you figure out the root cause. High triglycerides are usually a warning sign of something else going wrong in the body.

Do some googling on Metabolic Syndrome, too, because it sounds like you were fast headed down that route, and that's some scary ****. High triglycerides are a one-way ticket to heart disease town as well. All is not lost, though. I don't know what your current lifestyle is like, but you need to think about a few things. One, clean up your diet if you haven't already. No processed flours or foods, no sugar, minimal alcohol, quit smoking if you smoke, and start eating fresh, whole foods prepared in a clean way. Things like cruciferous veggies (broccoli, cauliflower, brussel sprouts), fish (salmon, tuna, mackerel), lean beef and chicken, complex carbs like brown rice, oatmeal and yams will all help a great deal. Definitely no fast food. Drink at least a gallon of water a day, minimize the amount of caffeine you intake, particularly soda. Keep up the cardio, weight training is good, and track your calories in something like fitday.com to make sure your consistently hitting your target calories and ratio.

Also, get a good multi-vitamin (I like Adam by NOW). One thing I can't recommend highly enough is fish oil caps. They're a great way to get your body to naturally level out your cholesterol and triglyceride levels (and blood pressure if you are having trouble with that).

Bottom line is, you've got a whole new slew of questions you need to be asking your doctor. If they haven't started down the path of questions I gave you about your bloodwork, start asking those questions. If they balk at you and won't give you the full bloodwork work-up to address those questions, fire your doctor because they suck ass and don't know what they're doing. After that, it's up to you to get your lifestyle constructed so it's conducive to not having these issues. Address it now, because the long term implications of high triglycerides is not good at all.

PM me if you have questions. I know I threw a lot of info at you.

jag

A lot of info to be sure...however some very good info. I do appriciate it...a lot of I knew...like the whole fast-food thing, but with my job keeping me on the go a lot of times it is very easy to fall into that trap of eating that stuff...however I am not doing that nearly as much as I used to...I am just losing interest in combo-meals.

My doctor is a member at the Church my wife is a pastor at and so I trust him. He is determined not to put me on meds he wants to see if I can do this with diet & exercise. I am all in favor of that...mainly because my last doctor put me on Niacin...it worked and he was great doctor but the side-effect was feeling flushed. Some of the worst pain I have ever known....felt like a sunburn under my skin.

[jaguarr]

Anybody else have trouble with foamy protein shakes? I just started on IDS Smartgainer and after mixing, it's like 90% foam! Anyone know a good way to make it less foamy or am I just ****ed?

I use an electric hand-mixer on my shakes when I'm at home. At work or on the road, I just use a shaker.

A lot of info to be sure...however some very good info. I do appriciate it...a lot of I knew...like the whole fast-food thing, but with my job keeping me on the go a lot of times it is very easy to fall into that trap of eating that stuff...however I am not doing that nearly as much as I used to...I am just losing interest in combo-meals.

It takes planning and effort, but I take every single bite of food I consume during working hours with me to work. I have access to a fridge and a microwave, so that makes it easier, but I know guys who are traveling salesmen who are bodybuilders whose offices are their cars. They take all their food with them every day in big coolers.


My doctor is a member at the Church my wife is a pastor at and so I trust him. He is determined not to put me on meds he wants to see if I can do this with diet & exercise. I am all in favor of that...mainly because my last doctor put me on Niacin...it worked and he was great doctor but the side-effect was feeling flushed. Some of the worst pain I have ever known....felt like a sunburn under my skin.

Ask him about Niaspan. It's a bit gentler with the flushing. And get him to do the full hormonal, thyroid, and kidney/liver function bloodwork panels to make sure there's nothing funky going on there. The best things you could invest in (besides making sure your cardio and weight training are up to snuff along with your diet) are some fish oil caps. Google "triglycerides and fish oil" and you'll see what I mean.

Good luck and feel free to PM me if you ever have questions.

jag

[Sun_Down]

I use an electric hand-mixer on my shakes when I'm at home. At work or on the road, I just use a shaker.


Yeah, I'm using a shaker and it's only taking like 2 good shakes to get the foam explosion.

[user123456789]

Um,I'm way too tired to work out.
I've altered my diet,more salads and fruit while at work. But I really need an energy boost,start time is 5:30 am and it takes an hour solid to get there. My brain never catches up :csad:and I've noticed that I'm a little more skittish than normal,my coordination is all jacked up. :o :csad:
plz tell me u are not just eatin salads + fruits for meals

[user123456789]

Thanks jag, I'd actually already read that. I probably should've asked "Has anyone used it?"
i've used it for a few months... its aight
Yeah so I never really got an answer to my question.

Just anyone can post articles on bodybuilding.com?

I mean any regular joe? Because if this is so, that just sucks ass.
anyone can POST articles, but only the decent ones will get published

however, some published articles to contain misinformation (cause they are old)

[AndThePickles]

So mad....due to getting sick from severe allergy problems this week, I haven't been able to go to the gym AGAIN!! Damn you spring! :cmad:

[squeekness]

I lost two weeks last month from feeling sick. It doesn't take long to fall behind and make you have to work harder to catch up. :(

[mrvlknight21]

So mad....due to getting sick from severe allergy problems this week, I haven't been able to go to the gym AGAIN!! Damn you spring! :cmad:

I hear ya Pickles, it gets me pretty good too. Where I live was found to be #2 in the nation for worst place to live for allergy sufferers. Hang in there!!!

[MST3K 4ever]

\



Ask him about Niaspan. It's a bit gentler with the flushing. And get him to do the full hormonal, thyroid, and kidney/liver function bloodwork panels to make sure there's nothing funky going on there. The best things you could invest in (besides making sure your cardio and weight training are up to snuff along with your diet) are some fish oil caps. Google "triglycerides and fish oil" and you'll see what I mean.

Good luck and feel free to PM me if you ever have questions.

jag


Niaspan...that's what he gave me...I thought Niacin sounded a bit off.. Yeah it didn't happen to often but when it..yikes!

[jaguarr]

Niaspan...that's what he gave me...I thought Niacin sounded a bit off.. Yeah it didn't happen to often but when it..yikes!

You may have been more sensitive to it. Some people are. At any rate, get that full blood panel done as I suggested. It may be very revealing for you. :up:


Just knocked out 45 minutes of HIIT on the elliptical. The missus won't give me a hug, now, though. Maybe it's because I look like I just got out a swimming pool full of sweat. :D

jag

[Colossal Spoons]

HIIT http://www.davedraper.com/hiit-cardio-training.html

The easiest way that I tell people to do it is to start off at a good pace for 5 minutes. Then take up the intensity on the machine and go as hard and as fast as you possibly can for a minute and then bring it back down for a minute or two — however long it takes for you to recover enough to do it again.

If this is correct, I've been doing it all wrong then. I was doing about 3.5 mins of fast/hard and like 5 mins to recover. :(

[jaguarr]

What's the least amount of time you'd recommend doing cardio?


Depends on what kind of cardio you're doing, when you're doing it, why you're doing it, and where you're doing it.

jag

[Colossal Spoons]

Depends on what kind of cardio you're doing, when you're doing it, why you're doing it, and where you're doing it.

jag


Very true lol

[Colossal Spoons]

Hey jag, when you were first getting sick with your bronchitis walking-plague; how did that feel? I've got a heap of phlegm on my chest right now and I don't wanna push it by doing cardio(like today should be) but I don't feel sick enough to avoid a back/bicep exercise(tomorrow's scheduled workout).

[mrvlknight21]

HIIT http://www.davedraper.com/hiit-cardio-training.html



If this is correct, I've been doing it all wrong then. I was doing about 3.5 mins of fast/hard and like 5 mins to recover. :(

What you are doing is okay for cardio, Spoons; It is just that you can push yourself a lot harder for a solid minute than you can for 3 or more. Plus the recovery is shorter, so you keep the pace up. Try it this way and see how differently it feels...really push yourself like you were chasing someone who killed your family or something (Punisher style).

In other news, I am glad to see that the board is back..I missed you guys...:csad:

[jaguarr]

Hey jag, when you were first getting sick with your bronchitis walking-plague; how did that feel? I've got a heap of phlegm on my chest right now and I don't wanna push it by doing cardio(like today should be) but I don't feel sick enough to avoid a back/bicep exercise(tomorrow's scheduled workout).

It actually started out as feeling run down and tired with a sinus headache and then exploded into a full-blown head cold that didn't even touch my chest at first before heading south and really taking me down hard. Nasty stuff. Best advice I can give is listen to your body. Sometimes, some cardio or lifting will help give me a boost and get me past a low point. Other times, I know it's just for the best if I sit the day out and let my body deal with whatever it's gotta deal with at the time.

jag

[Colossal Spoons]

What you are doing is okay for cardio, Spoons; It is just that you can push yourself a lot harder for a solid minute than you can for 3 or more. Plus the recovery is shorter, so you keep the pace up. Try it this way and see how differently it feels...really push yourself like you were chasing someone who killed your family or something (Punisher style).

In other news, I am glad to see that the board is back..I missed you guys...:csad:

I'm def gonna give the "pedal like a madman" thing a try. Should look hilarious if nothing else :D

It actually started out as feeling run down and tired with a sinus headache and then exploded into a full-blown head cold that didn't even touch my chest at first before heading south and really taking me down hard. Nasty stuff. Best advice I can give is listen to your body. Sometimes, some cardio or lifting will help give me a boost and get me past a low point. Other times, I know it's just for the best if I sit the day out and let my body deal with whatever it's gotta deal with at the time.

jag


Solid :up:

[jaguarr]

Ahhhh.....just got a nice 30 minutes of HIIT in and I've got a beautiful steak left over from last night in the fridge, beckoning to me. Life is good! :D

The thing with HIIT is, I personally think that as long as you're changing up your speed and intensity every 1-2 minutes or so, you're doing alright. The trick is to not let your body get into a steady state on your cardio where it's able to maintain it's heart rate and oxygen regulation on a steady, consistent basis. Changing it up every couple of minutes means you're constantly challenging it after giving it very brief resting moments. There are certainly a lot of WRONG ways to do HIIT, but I don't believe there is any one right way (though some are certainly more effective than others). The thing I do love about HIIT is that you can get some very serious work done where your fat -burn ratio is concerned in a very short period of time. :up:

jag

[BAH HUMBBUG!]

This sucks, I was going to ask something, but the site was down for mantainence, grrr. Now I totally forgot what I was going to ask. :mad:

[jaguarr]

This sucks, I was going to ask something, but the site was down for mantainence, grrr. Now I totally forgot what I was going to ask. :mad:

The answer to the question you forgot is "Yes, but be sure you are using proper form and stretch out afterwards." :up:

jag

[BAH HUMBBUG!]

The answer to the question you forgot is "Yes, but be sure you are using proper form and stretch out afterwards." :up:

jag


lol, will do jag :up:

[AndThePickles]

After a week of sickness and then yucky congestion, I can finally go back to the gym today. I've been sick waay too much this past month and had to take far to much time off from working out because of it :csad: All ruining my progress! :cmad:

[Colossal Spoons]

I still feel meh. I'm 50/50 on going to the gym today.

[AndThePickles]

Seriously babe, rest up and you'll heal more quickly. I made the mistake TWICE of still trying to go to the gym while sick, and both times I ended up having to call out from work the next day because I overdid it.

[Colossal Spoons]

Yeah, I think I'll skip today. But I'll be damned if I take the week off.

Do work, immune system!

[squeekness]

You could just try doing a partial routine instead of the whole thing. If I am really sick I might ride my bike for 30 mins instead of 50, depending on how much trouble I am having breathing or how tired I am. Be sure to drink plenty of liquids! :D

[jaguarr]

Yeah, I think I'll skip today. But I'll be damned if I take the week off.

Do work, immune system!

It's a tough call to know whether to give your body a break or press on. I've had days where I just sucked it up and went through my routine anyway and felt a lot better fore it. I've also had days where that turned out to be a horrible idea and it just made me feel worse. One thing you can always do is just turn it down a few amps and go for a nice 30 minute walk if it's nice outside. It gets the cardio and lungs going, gives a steady elevated heart-rate increase and gives the immune system a gentle boost without stressing it like more intense, strenuous cardio does. In short....walk it off! :up:

jag

[Sun_Down]

So I'm up to 174 lbs, which is up 8-10 lbs. since January and up 20-22 in the last 18 months or so. So first off, thanks to everyone for all the great info and help. :up: I'm definitely glad to see some progress, but I've noticed that my arms seem to be lacking. So I'm thinking of doing one of two things to "gun my guns"...
1) Start a compound-heavy 5x5 routine with a push-pull-legs split OR
2) Try a split more like this :
Monday - Chest/Back
Tuesday - Shoulders
Wednesday - off
Thursday - Biceps/Triceps
Friday - Legs
Saturday - off
Sunday - off
And do all supersets on arm day to try and stimulate some growth in that area.

Any thoughts on which might be better?

[Colossal Spoons]

It's a tough call to know whether to give your body a break or press on. I've had days where I just sucked it up and went through my routine anyway and felt a lot better fore it. I've also had days where that turned out to be a horrible idea and it just made me feel worse. One thing you can always do is just turn it down a few amps and go for a nice 30 minute walk if it's nice outside. It gets the cardio and lungs going, gives a steady elevated heart-rate increase and gives the immune system a gentle boost without stressing it like more intense, strenuous cardio does. In short....walk it off! :up:

jag


Yeah, my phlegminess got a little worse so I'm staying home. I'm gonna lie in bed like a baby until wrestling comes on.

We'll see about tomorrow though.

[AndThePickles]

Well that's nice, I finally get to go to the gym, and when I arrive......it's CLOSED! :cmad:

[Colossal Spoons]

That's what happens when an ex-prime minister of Africa comes to lecture about leadership :o

[AndThePickles]

I don't care about him, I wanted to do work! :cmad:

[BAH HUMBBUG!]

It's a tough call to know whether to give your body a break or press on. I've had days where I just sucked it up and went through my routine anyway and felt a lot better fore it. I've also had days where that turned out to be a horrible idea and it just made me feel worse. One thing you can always do is just turn it down a few amps and go for a nice 30 minute walk if it's nice outside. It gets the cardio and lungs going, gives a steady elevated heart-rate increase and gives the immune system a gentle boost without stressing it like more intense, strenuous cardio does. In short....walk it off! :up:

jag

Yeah I've done the same, especially when I used to play basketball all the time. I would feel horrible all day, sluggish and just get through what I had to with the bare minimum. But then when it came time to play ball for two or three hours I would push myself for the first few games then be amped to go the rest of the night. Usually I felt better faster, but not always.

[squeekness]

Yeah, my phlegminess got a little worse so I'm staying home. I'm gonna lie in bed like a baby until wrestling comes on.

We'll see about tomorrow though.Probably the wisest choice. I hope you feel better soon.:)

[tzarinna]

plz tell me u are not just eatin salads + fruits for meals

I forgot to add yogurt and I was chowing down on energy bars but I got scared because of all the protein. So also water and green tea. That's my diet at work. Ahem.
At home I eat a good meal. :oldrazz:

[Colossal Spoons]

Your energy bars..those whey or soy protein? I got one of these organic bars at school last year and was all excited cuz it had 50g of protein. Only to find out it was soy. That explained the crappy taste :(

[BAH HUMBBUG!]

Your energy bars..those whey or soy protein? I got one of these organic bars at school last year and was all excited cuz it had 50g of protein. Only to find out it was soy. That explained the crappy taste :(


Ohhhh, yes that was the question I was going to ask. Do any of you guys eat protein bars? If so what kind? I used to eat the Atkins advantage kind. Something like 23 or 28g of protein per bar. Any other kinds you guys recommend? I really just want them in case I have a hard time trying to fit something into my schedule that way I have something to eat, which is a lot better than nothing.

[Babs Gordon]

Quick poll type question... what's better to chart daily? weight with a scale or inches around waist and hips and rear with measuring tape?

[Arkady Rossovich]

I have seen that many people think that going to the gym is their only means for exercise.That`s not the case,doing physicial activity for at least an hour a day.Is enough,but for building muscle and such..then you go to the gym.Walking for atleast a half hour is also good.

[BAH HUMBBUG!]

Quick poll type question... what's better to chart daily? weight with a scale or inches around waist and hips and rear with measuring tape?


A scale is probably the last measuring unit you want to use to see your progress. As anyone else here will tell you, they are very deceiving.

1. Water weight can be dropped in huge amounts. 5+lbs on any given day of high intense cardio training.

2. Muscle weighs more than fat in terms of size ratio. So if you are losing fat, but building muscle, you may not drop any weight at all.

3. Numbers on a scale are not as motivating to many as are visual results, although they may take longer.


I recommend doing multiple types of tracking.

1. Photos (will take at least 4-6 weeks to see good results, but once you see them they really motivate)

2. Measure, will see results a little faster here. Take multiple areas, waist, hips, biceps, legs.

3. Clothes, always a good way because you wear them everyday. You will notice within a couple of weeks how they are fitting differently.

[BAH HUMBBUG!]

I have seen that many people think that going to the gym is their only means for exercise.That`s not the case,doing physicial activity for at least an hour a day.Is enough,but for building muscle and such..then you go to the gym.Walking for atleast a half hour is also good.


Ummm......okay

[Colossal Spoons]

I don't eat any. :up:

[squeekness]

I don't eat any. :up:
Niether do I. All those bars seem so expensive.

[jaguarr]

Ohhhh, yes that was the question I was going to ask. Do any of you guys eat protein bars? If so what kind? I used to eat the Atkins advantage kind. Something like 23 or 28g of protein per bar. Any other kinds you guys recommend? I really just want them in case I have a hard time trying to fit something into my schedule that way I have something to eat, which is a lot better than nothing.

I don't eat them, personally. They're full of a bunch of crap. You're better off keeping a shaker full of protein powder with you and throwing some water in there and mixing it up for a quick snack.

jag

[AndThePickles]

Protein bars are expensive and often have a lot of bad fat in them. I was watching the Food Network one day and there was a special on them (and it also talked about how to make your own bars hehe). Ever wonder how they get some of those bars to be so gooey? That normally seems to equal bad fat :csad:

[Colossal Spoons]

Yeah, no gym for me until I get rid of this malaria :( I had trouble even brushin my teeth this morning, no way am I fit enough for rack chins lol.

[BAH HUMBBUG!]

I don't eat them, personally. They're full of a bunch of crap. You're better off keeping a shaker full of protein powder with you and throwing some water in there and mixing it up for a quick snack.

jag


Damn, okay thanks Jag, Spoons and And...:D :up:

[Superman79]

Protein bars are expensive and often have a lot of bad fat in them. I was watching the Food Network one day and there was a special on them (and it also talked about how to make your own bars hehe). Ever wonder how they get some of those bars to be so gooey? That normally seems to equal bad fat :csad:

That's why I eat Triopelx Hi Protein Cookies...when I have a sweet craving I figure I might as well have cookies with 20 grams of protein in em :D

[tzarinna]

Your energy bars..those whey or soy protein? I got one of these organic bars at school last year and was all excited cuz it had 50g of protein. Only to find out it was soy. That explained the crappy taste :(

Hmmm,I'm not sure,I think soy or some are.
I was munching on Kashi and Odwalla bars but I've stopped now. It's been about a week.

[AndThePickles]

Odwalla bars have soy protein in them.

[tzarinna]

Yeah that's what I thought.

[tzarinna]

Who let the bot in?

[BAH HUMBBUG!]

GREAT THREAD!

also do you want to join the club of great action? here's the details:

ok who wants to join the "club of great action"? if so start a thread or pm me. it's a great club for TRUE comic book fans. or mild ones. and VIDEO GAME FANS ARE WELCOME TOO. JOIN QUICK MEMBERS ARE GOING FAST!!!!!!!!!1111111!111 LIMITED SPOT LIMITED TIME OFFER JOIN NOW AND GET YOUR RANK!!1:woot::woot::woot:

you get a ranking. currently i am the leader but if i ever leave this site, die, etc. the 2nd joined member will go on and it goes on like that etc etc etc.:hyper:

What the hell is this? Spam!? :mad:

[Sun_Down]

So I'm up to 174 lbs, which is up 8-10 lbs. since January and up 20-22 in the last 18 months or so. So first off, thanks to everyone for all the great info and help. :up: I'm definitely glad to see some progress, but I've noticed that my arms seem to be lacking. So I'm thinking of doing one of two things to "gun my guns"...
1) Start a compound-heavy 5x5 routine with a push-pull-legs split OR
2) Try a split more like this :
Monday - Chest/Back
Tuesday - Shoulders
Wednesday - off
Thursday - Biceps/Triceps
Friday - Legs
Saturday - off
Sunday - off
And do all supersets on arm day to try and stimulate some growth in that area.

Any thoughts on which might be better?

Any thoughts at all on this? I'm doing the 5x5 push-pull-leg routine and it's definitely kicking my ass. I just wonder if there's anything I can do to get my darned arms to respond.

[squeekness]

Yeah, no gym for me until I get rid of this malaria :( I had trouble even brushin my teeth this morning, no way am I fit enough for rack chins lol.Aww... hope you feel better soon. :(

Who let the bot in?he's got too many posts to be a bot spammer, but this really is the wrong thread for him just the same. :whatever:

[BAH HUMBBUG!]

Any thoughts at all on this? I'm doing the 5x5 push-pull-leg routine and it's definitely kicking my ass. I just wonder if there's anything I can do to get my darned arms to respond.


Well since you can't push as much weight with your arms as you can with your legs,chest or back, and since they are smaller muscle groups they are going to grow slower.

Typically if you want to gain 1" of circumference on your arms, you need to gain about 10lbs of upper body weight.

Are you using a 3x6 routine? Pyramid? Super sets?

[AndThePickles]

After a week of sickness, it was so nice to go to the gym today!

Had a fantastic back and bicep workout. :up:

[Knives122]

Aren't you a girl?

[AndThePickles]

Aren't you a girl?

Yes, and? :huh:

[Superman79]

Any thoughts at all on this? I'm doing the 5x5 push-pull-leg routine and it's definitely kicking my ass. I just wonder if there's anything I can do to get my darned arms to respond.

I found that adding a little (emphaisis on LITTLE) extra arm work per week helped push me up in arm size...
For example, do your normal back workout, then follow it with these three:

Standing DB Curl: 10 reps, 6 reps, 8 reps, 10 reps (adjusting weight accordingly to fatigue the muscle)

Hammer Curl: 10, 10, 8

21's: 3 sets

On chest day, do your chest workout, then follow with:

Tricep pushdowns: 10, 6, 8, 10

DB overhead extensions: 10, 8, 8

Bench dips: 3x15

Then on arm (bi/tri) day, get at least 3 excersises each for bis and tris, and mix it up a bit in rep range. I keep my reps on arms no lower than 6 (sometimes as low as 4 for chest, but that's for strength building) and no higher than 12.

That's just me. I find by frying the muscle groups after they have been worked with the bigger muscles i get a better response. Just make sure you get plenty of REST between arm workouts...I'd even switch legs days with arm days just to get enough rest.

Like I said, this worked for me, it may not work for everyone, but I'm just tossing it out there :D Best of luck!

[BAH HUMBBUG!]

Aren't you a girl?


Well that's what spoons says, so we will just have to take his word for it :up: :D

[Superman79]

Aren't you a girl?

Little note for ya K-dog...chicks lift too :oldrazz: :woot:

Oh, and usually, the ones who do are toned and HOT! :up:

[Colossal Spoons]

Well that's what spoons says, so we will just have to take his word for it :up: :D

*runs to check*

[BAH HUMBBUG!]

*runs to check*

Findings?

[Colossal Spoons]

Yeah, def a girl :up:

[AndThePickles]

*runs to check*

You really should come over and check :csad: *wink wink* :heart:

[Colossal Spoons]

You really should come over and check :csad:

Not if you don't wanna catch my malaria.

[Superman79]

You really should come over and check :csad:


aaaand this thread just jumped into the PG-13 rating :ninja:

[Knives122]

Yes, and? :huh:

I was gonna complement you on taking the initiative to keep your body fit unlike so many of the girls I know who let themselves go.

But if you're gonna respond like that, then I won't bother :oldrazz:

[ShadowBoxing]

Yeah, def a girl :up:
Usually you can tell when you figure out whether they have a peepee or a pagnina.

[AndThePickles]

I was gonna complement you on taking the initiative to keep your body fit unlike so many of the girls I know who let themselves go.

But if you're gonna respond like that, then I won't bother :oldrazz:

Respond like what silly? All I asked was "and?" haha.

[BAH HUMBBUG!]

Not if you don't wanna catch my malaria.


Hey Spoons, do you really have Malaria?

[Colossal Spoons]

Hey Spoons, do you really have Malaria?

No man lol. But it sure feels like it. Probably just a flu.

[BAH HUMBBUG!]

No man lol. But it sure feels like it. Probably just a flu.


Ok, thought maybe you were serious. I have a friend that does have Malaria, but his has been in remission for a long time now.

[Colossal Spoons]

I didn't think people got that in America anymore

[BAH HUMBBUG!]

I didn't think people got that in America anymore


He was born in Africa, he lived there for about three years or so. No he's not African, he's actually Filipino. Don't ask me what the hell a Filipino is doing in Africa.

[AndThePickles]

Being an Afripino!

[Colossal Spoons]

Haha. You scared me for a second. I thought that crap was in the U.S. now :(

[BAH HUMBBUG!]

Haha. You scared me for a second. I thought that crap was in the U.S. now :(


Na, well it most likely is, but controlled by the Govt. But my immune system is strong enough to kill Malaria anyway so I'm not worried.

[squeekness]

I didn't think people got that in America anymoreWith global warming, cases of malaria have been showing up in the warmer southern states like Florida. I read an article about it. :(

[Superman79]

Haha. You scared me for a second. I thought that crap was in the U.S. now :(

nah, just mad cow, bird flu, maybe SARS... :csad:

[Colossal Spoons]

Haha. Go America!

[jaguarr]

Double post! :cmad:

jag

[jaguarr]

So I'm up to 174 lbs, which is up 8-10 lbs. since January and up 20-22 in the last 18 months or so. So first off, thanks to everyone for all the great info and help. :up: I'm definitely glad to see some progress, but I've noticed that my arms seem to be lacking. So I'm thinking of doing one of two things to "gun my guns"...
1) Start a compound-heavy 5x5 routine with a push-pull-legs split OR
2) Try a split more like this :
Monday - Chest/Back
Tuesday - Shoulders
Wednesday - off
Thursday - Biceps/Triceps
Friday - Legs
Saturday - off
Sunday - off
And do all supersets on arm day to try and stimulate some growth in that area.

Any thoughts on which might be better?

You could throw in an extra arm day on either Saturday or Sunday as Superman79 suggested. Personally, I've never had much success with directly working bi's and tri's on the same day (or chest and back for that matter). That approach has always kept me from really going heavy on each muscle group (particularly on chest/back day), which means less progress for me, personally. Everyone's different, though, so it may work really great for you. I'm actually currently working with a three day split of chest/bi's, legs/shoulders, back/tri's and making some very nice gains. The beauty of this split is that my bi's and tri's are getting direct work one day a week and then indirect work on another day of that week, so they're getting double work every week. I alternate between this approach and more of a traditional three day split of chest/tri's, legs/shoulders, back/bi's every 8-16 weeks depending on how my progress is going. I also switch up my rep/set configuration every single week and roll in some different key exercises each week to keep things fresh. :up:

jag

[imaperson2]

what's the best exercise to pretty much lose weight? haha I gotta lose 50 pounds. :( haha

[Colossal Spoons]

Haha, CARDIO!

[squeekness]

Speaking of cardio, I have to go ride my bike. I am not the least bit motivated of course, but I will anyway. Here's to hoping I feel better afterwards.... :(

[Colossal Spoons]

Now that I'm feeling better after kicking my pseudo-malaria's ass(my immune system did work!), I think I'll do a full body workout tomorrow to hot as many muscles that I missed this week. I usually steer clear of full body workouts so I've no clue what exercises people do. Here's what I was planning:

Squats
Lying hamstring extensions
Deadlifts
Lat pulldowns
Shrugs
DB military press
Seated Preacher Curls
Full ROM Skullcrushers

How's that lookin?

[JStorm]

Devil told me the other night that we must of had "hype phone sex" because a few of us were sick at the same time.

[jaguarr]

Now that I'm feeling better after kicking my pseudo-malaria's ass(my immune system did work!), I think I'll do a full body workout tomorrow to hot as many muscles that I missed this week. I usually steer clear of full body workouts so I've no clue what exercises people do. Here's what I was planning:

Squats
Lying hamstring extensions
Deadlifts
Lat pulldowns
Shrugs
DB military press
Seated Preacher Curls
Full ROM Skullcrushers

How's that lookin?

Question: Why do you want to deviate from your normal split? Just start your split over and get back into the groove, maybe taking it a little lighter for the first week to make sure you're totally over your malaria. That's what I always do when coming back to the iron after being sick.

jag

[Colossal Spoons]

Devil told me the other night that we must of had "hype phone sex" because a few of us were sick at the same time.

That's what we get for spending too much time around jag. His wife gave him cooties and he passed it right along :cmad:

[Colossal Spoons]

Question: Why do you want to deviate from your normal split? Just start your split over and get back into the groove, maybe taking it a little lighter for the first week to make sure you're totally over your malaria. That's what I always do when coming back to the iron after being sick.

jag


Only reason I thought of a full body was to make the transition into my split easier; but if you jumped back into your routine right away and built your strength back up then I'll follow your example. This is just the sickest I've been in about 8 years so I dunno how to recover in the gym. You're damn right about having to go lighter for this first week regardless though, strength levels aren't where they were yet.

Today's gonna be light cardio, 30 mins on a stationary bike at a decent pace probably.

[JStorm]

That's what we get for spending too much time around jag. His wife gave him cooties and he passed it right along :cmad:



Jags gots cooties.

[Colossal Spoons]

For some reason, jag's wife "giving him cooties" doesn't sound like a bad thing. or maybe my opinion of jag is somewhat skewed now that I've seen his myspace friends list :D

[jaguarr]

I love my wife's cooties. Yum! :hyper:

jag

[jaguarr]

Only reason I thought of a full body was to make the transition into my split easier; but if you jumped back into your routine right away and built your strength back up then I'll follow your example. This is just the sickest I've been in about 8 years so I dunno how to recover in the gym. You're damn right about having to go lighter for this first week regardless though, strength levels aren't where they were yet.

Today's gonna be light cardio, 30 mins on a stationary bike at a decent pace probably.

Yeah, just pick up your split and take it easy for the first week or so. You won't gain anything from a full body routine, IMHO. You won't "catch up" the muscles you didn't work while you were sick and you won't really be working towards your goals with a full body split, either. Just get back on your horse and ride, muthaf**ka!

jag

[Colossal Spoons]

Word, tomorrow it is. Get to start with chest/tricep. Yaaay

[squeekness]

Rode my bike, still feeling like crap. Guess I am just going to drag ass today no matter what I do.... :(

[Babs Gordon]

I'm recovering from the "first time lifting in months" soreness. A whole afternoon opened up because our school used to spend all of tuesday skiing but now the mountain is about to close. Looks like I'll be able to lift twice a week for now and I'll bump that up to 3 at the end of the school year. :)

[Colossal Spoons]

Awesome Babs! :up:

Do work!

[Babs Gordon]

Here's my routine for the next few weeks before I change it up:

1. Leg press - 145 lbs - As many reps as I can possibly do! Last time it was 30. I'll probably bump it up to 150 or 155 next time.
2. Incline chest press - 15 lbs and I was at 17 reps last time I left off.
3. One arm row - 15 lbs and 16 reps
4. Hammer Curls - 12 lbs and 12 reps
5. Tricep dips off a bench or so - 20 reps
6. Reverse crunches - 30
7. Hamstring Curl type thingy - And I can't remember the weight (but I wrote it down at the gym)
8. Ball balance (Take a 10 lb medicine ball, balance your hands on it and hold in push up position as long as possible) - 45 seconds.
9. Butt press - This is a thing I learned where you lay on your back with one knee bent and the other extended straight out following the line of the other leg. Then lift and squeeze until your torso and thighs are flat and lower but do not touch the ground. It is a great way to isolate each side of your rear. Right now I can do 15.
10. Perpendicular arm raises with 5 lb weights - 22
11. Tricep extension with a rope attachment and pulley... 12 right now at some weight represented by the number 3. lol

I'll start from here and work my way up.

[Babs Gordon]

http://www.butthipandthighmakeover.com/images/legs_butt_thigh_exercise_pic.jpg here's that butt press thing i was trying to describe. it's amazing.

[squeekness]

http://www.butthipandthighmakeover.com/images/legs_butt_thigh_exercise_pic.jpg here's that butt press thing i was trying to describe. it's amazing.Looks like an exercise a woman would not want to do in public. :p

[Colossal Spoons]

Not with shorts on anyway :ninja:

[Babs Gordon]

I manage it quite nicely. I don't mind!

[MST3K 4ever]

I hate trying to workout with a cold...I still enjoy it but I feel like I am moving a step slower and the usual weights feel heavier.

This is one thing I wish my son had decided not to give me.

[user123456789]

Here's my routine for the next few weeks before I change it up:

1. Leg press - 145 lbs - As many reps as I can possibly do! Last time it was 30. I'll probably bump it up to 150 or 155 next time.
2. Incline chest press - 15 lbs and I was at 17 reps last time I left off.
3. One arm row - 15 lbs and 16 reps
4. Hammer Curls - 12 lbs and 12 reps
5. Tricep dips off a bench or so - 20 reps
6. Reverse crunches - 30
7. Hamstring Curl type thingy - And I can't remember the weight (but I wrote it down at the gym)
8. Ball balance (Take a 10 lb medicine ball, balance your hands on it and hold in push up position as long as possible) - 45 seconds.
9. Butt press - This is a thing I learned where you lay on your back with one knee bent and the other extended straight out following the line of the other leg. Then lift and squeeze until your torso and thighs are flat and lower but do not touch the ground. It is a great way to isolate each side of your rear. Right now I can do 15.
10. Perpendicular arm raises with 5 lb weights - 22
11. Tricep extension with a rope attachment and pulley... 12 right now at some weight represented by the number 3. lol

I'll start from here and work my way up.
lower reps
heavier weight

no u will not turn into arnold





full ROm squatting and full ROM hack squats >>>>> butt press or wahtever other butt crap u think of

[Colossal Spoons]

30 mins of HIIT on my school's brand new Scwinn spinner bikes :D

I feel awesome. I did 90 secs fast, 90 secs moderate. It felt more intense and effective than what I was doing before. Now I gotta work up to 40 mins with 5 for cooldown :up::up:

[AndThePickles]

Cardio just about killed me today. I feel great! :woot:

[Babs Gordon]

The effing noreaster and it's 14 inches of snow is keeping me from the gym! :cmad:

[Babs Gordon]

As a cyclist i could teach a lot of great techniques for spinning.

My personal favorite is standing up and going at it about 75% of a sprint but doing five seconds with your butt forward and five seconds with your butt back. Technique is everything with cycling. It's also really important to really keep your upper body and hips as still as possible to maximize pedaling efficiency. It's also great for your core muscles :)

[Babs Gordon]

lower reps
heavier weight

no u will not turn into arnold





full ROm squatting and full ROM hack squats >>>>> butt press or wahtever other butt crap u think of

Honestly i'm not that hardcore about lifting with my butt because i do so much spinning. It was also my first time out lifting this year so I had to start somewhere to see what was manageable. And I really wanted to minimize the hurt. Next time I will adjust my reps. Either way, I'm just listening to what both my personal trainer last summer and owner of my gym recommended to me. They both agreed that for my goals, that butt press thing was perfect.

[Super Kal]

I feel so guilty today... I completely forgot to walk today.

on the plus side, though, I ate extremely light today.

[tzarinna]

I'm going to get that f'n Gazelle out of the corner today. :cmad:

[kainedamo]

As a cyclist i could teach a lot of great techniques for spinning.

My personal favorite is standing up and going at it about 75% of a sprint but doing five seconds with your butt forward and five seconds with your butt back. Technique is everything with cycling. It's also really important to really keep your upper body and hips as still as possible to maximize pedaling efficiency. It's also great for your core muscles :)

I bought myself a bike and have been cycling nearly everyday. Good excercise. But I'm a little clumsy, and sorta have almost killed myself like... 3 times now :huh: Yesterday, I nearly rammed into a kid :huh: I definately don't feel confident enough to go on the roads.

Do you have any tips or ideas on how to get better balance or something? :huh: I probably just need practice. I haven't had a bike since I was a kid, and back then I sucked badly at it.

[kainedamo]

Does eating alot of bread bloat your stomach?

[Babs Gordon]

Start on a spin bike. That way you can focus on your technique without ramming into people. :up:

[kainedamo]

Start on a spin bike. That way you can focus on your technique without ramming into people. :up:

So much fun going out on a bike though!

[Colossal Spoons]

Spin bikes are friggin awesome. Some have ****ty seat-pads and can make your package numb and lead to sterility, but other are much better.

[Babs Gordon]

I'm of the opinion that you should set up your seat and pedals like you would a regular bike if you can. Pop a regular bike seat that is sized properly to your butt bones and at LEAST get some good toe clips if you can't put on clipless. And make sure you tighten the toe clips snug enough. Then you can really work every kind of pedal stroke.

[squeekness]

I had to ride for extra time on my bike. My husband came home with french fries for me. French fries! How is a gal supposed to resists those threats created by the devil himself? *cries*

[BAH HUMBBUG!]

I had to ride for extra time on my bike. My husband came home with french fries for me. French fries! How is a gal supposed to resists those threats created by the devil himself? *cries*

Tell your husband next time he does something like that he will not be getting laid for a year.

[Colossal Spoons]

That's a silly punishment.

[Mr. Credible]

i read an article in Flex (i think that's what it was called) magazine about taking melatonin (yes, i know it's a sleep aid) before a workout. new studies have shown it greatly increases GH (again, i think that's what it was called) levels while you work out, and your muscles retain glucose much better, and you make some really big gains in both muscle size and the amount of weight you can move. i've been doing this for about a week, and i think it's working really well. i don't get tired until about an hour and a half into my workout, and i swear my arms have never looked bigger or more defined. you know how your muscles feel rock hard after a good workout, but that feeling fades by the next day? taking melatonin is making them feel like that for at least 2 or 3 days after i've worked whatever particular muscle. unfortunately i can't find any literature online regarding meatonin's effect on bodybuilding/cardio (they said it's great for boosting fat loss, too, something about making your fat cells shrink) i suppose since it's a fairly new study, but what do you guy's think? it's working wonders for me so far, honestly, and it's only been a week.

thoughts?

[Babs Gordon]

hmmm i have melatonin.

[jaguarr]

i read an article in Flex (i think that's what it was called) magazine about taking melatonin (yes, i know it's a sleep aid) before a workout. new studies have shown it greatly increases GH (again, i think that's what it was called) levels while you work out, and your muscles retain glucose much better, and you make some really big gains in both muscle size and the amount of weight you can move. i've been doing this for about a week, and i think it's working really well. i don't get tired until about an hour and a half into my workout, and i swear my arms have never looked bigger or more defined. you know how your muscles feel rock hard after a good workout, but that feeling fades by the next day? taking melatonin is making them feel like that for at least 2 or 3 days after i've worked whatever particular muscle. unfortunately i can't find any literature online regarding meatonin's effect on bodybuilding/cardio (they said it's great for boosting fat loss, too, something about making your fat cells shrink) i suppose since it's a fairly new study, but what do you guy's think? it's working wonders for me so far, honestly, and it's only been a week.

thoughts?


I think if you're working out for 90 minutes or more at a time you've got other issues that are holding you back. :)

jag

[Colossal Spoons]

I didn't even pick up on the 90 min thing :down:

[jaguarr]

Man, I tore the gym UP tonight doing legs and shoulders. I'm rockin' it on all cylinders in there, lately. Yeah, baby! Lightweight!

I guess Devil and Storm quit working out like little girly-men since they don't post in here anymore.

jag

[Colossal Spoons]

I saw Devil poke his head in the 300 Workout thread.

Just had my first back/bi workout since being sick. I had to drop weight on rack chins and lat pulldowns but other than that, my strength didn't take as big a hit as I thought. :up:

[BAH HUMBBUG!]

Had a really good workout today, was able to go to a gym with my friend and my biceps are killing me. :up: On some good news, I can bench at least as much, probably more, than I could in high school. Reason I say high school is because I was hitting the weights hard for football and by my mid sophomore year I was able to hit 185lbs and weighed only 135lbs.

Of course I weight 155lbs now and should be able to bench more since I have more mass, but I haven't worked out over the last 8 years like I used to during football. Although I hit 185 tonight with my last attempt and last workout, so I think I can hit more but didn't want to try anything stupid. :up:

Did upper back, biceps and lower back first then tried out 135lbs once, 155lbs once, 175lbs once then 185lbs once. So I assume I could hit 190-195lbs if push came to shove.

My goald is to hit 200lbs, well my current goal. After I hit that I am shooting for 250lbs. I know bench press max doesn't mean anything, but it's just a way to asses how far I have come with my workout.

[punishermax]

Cardio/abs/forearms at 2 in the morning when nobody else is in the gym is an awesome combination.

[Colossal Spoons]

My goald is to hit 200lbs, well my current goal. After I hit that I am shooting for 250lbs. I know bench press max doesn't mean anything, but it's just a way to asses how far I have come with my workout.

My progress has slowed a good bit since hitting 225. I've only jumoped up 20 lbs in like a year :(

That's why I'm taking a break from BB bench and doing DB bench for a while.

[LadyVader]

Hi, hype fitness thread! :) Gee is nice to be here. I'm gonna leave for the gym in about 10 minutes and I got a small insignificant question.

Which is more effective if you want to lose fat and build muscles in your legs? Running fast on a horizontal treadmill or runing slower on an elevated tradmill?

I'd ask the trainers at the gym but they are scary. :)

[Colossal Spoons]

^Actually, the best way to burn fat is to vary your speed. I'd keep it flat(non-elevated) and switch from fast to normal speed every minute or two.

Not sure about the leg muscle building though.

[Spidey]

Hi, hype fitness thread! :) Gee is nice to be here. I'm gonna leave for the gym in about 10 minutes and I got a small insignificant question.

Which is more effective if you want to lose fat and build muscles in your legs? Running fast on a horizontal treadmill or runing slower on an elevated tradmill?

The quicker pace will trim fat more efficiently, but an incline will build more muscle.

I'd ask the trainers at the gym but they are scary. :)

Know what you mean, heh'.

[Mr. Credible]

I think if you're working out for 90 minutes or more at a time you've got other issues that are holding you back. :)

jag

double post, whoops.

[Bastila]

Ok well I go to the gym 3 times a week, and well I haven't been the last week, as I use to go with my friend as the gym is too far away so they drove, but they are stopping and I can't drive 'yet' (test is soon)

So for now what kind of things could I do at home apart from like running around the area, I mean like exercises all I can think of are like push ups I hate them hehe.

but I joined the gym last Jan and I feel lost not going lol. But I am proud as I have lost weight so people who say it doesn't work are silly lol.

So if anyone has any tips that would be great.

[Mr. Credible]

I think if you're working out for 90 minutes or more at a time you've got other issues that are holding you back. :)

jag

no, not really... i do 30-45 minutes of weight lifting, and anywhere between 30-90 minutes of cardio afterwards.

i fail to see how that is not normal. i mean, i spend at least an hour in the gym monday through friday, usually closer to 2, depending on how much cardio i feel like doing that day. i work midnight to 8am, and go to the gym from 8:20 to whenev, then go run errands if needed, and then go to bed around noon or 1 or so...

[Babs Gordon]

They days I lift I'm usually at the gym for about 2. I do my whole routine three times a week optimally and it's not power lifting really. More than anything I'd prefer muscular endurance than sheer "how much can I lift?". After I finish lifting I do 30-45 minutes of cardio.

90 minutes of cardio nonstop can't be good :(

[Mr. Credible]

The quicker pace will trim fat more efficiently, but an incline will build more muscle.



Know what you mean, heh'.

call me crazy, but i was under the impression that working within your target low end heart rate zone is the best way to burn fat... ie: going at a slow to medium pace, as opposed to fast paced cardio, which is more for your heart and lungs.

granted, going faster burns more calories, but (and i think most fitness experts and doctors agree) keeping your heart rate in the lower half of your heart rate zone, or whatever it's called, simply burns more fat. something about your fat cells getting more oxygen, and your body using stored fat for energy as oppsosed to calories or carbs. this is also why it's better to do your cardio after your weight lifting, because sufficient weight lifting burns up a lot of carbs for energy, so by the time you do your cadio, there's nothing but fat to burn for fuel.

you're right about the incline building more muscle, though. that crap makes my legs buuuuuurn.

[BAH HUMBBUG!]

Hi, hype fitness thread! :) Gee is nice to be here. I'm gonna leave for the gym in about 10 minutes and I got a small insignificant question.

Which is more effective if you want to lose fat and build muscles in your legs? Running fast on a horizontal treadmill or runing slower on an elevated tradmill?

I'd ask the trainers at the gym but they are scary. :)


Building muscle in your legs is best done a couple ways.

1. Sprints 40-60 yard dahses are great for stimulating your fast twitch muscle and bulding bigger legs.

2. Jogging up stairs or up a hill it's like adding weights to your workout.

3. Mid distance jogging at a 10 min mile pace or so, that's what I did over last summer and my legs were getting pretty damn solid.

I would say those are your best options if you are just trying to build leg muscle mass through jogging/sprinting. :up:

[Mr. Credible]

They days I lift I'm usually at the gym for about 2. I do my whole routine three times a week optimally and it's not power lifting really. More than anything I'd prefer muscular endurance than sheer "how much can I lift?". After I finish lifting I do 30-45 minutes of cardio.

90 minutes of cardio nonstop can't be good :(

it's really not bad. i usually take a 5-10 minute break every 30 minutes to get water, and do another set or two of whatever muscles i'm working that day. i keep my heart rate where it needs to be (between 128 -my target fat burning heart rate- and 145). i don't do high-end cardio for 90 minutes straight... i'll throw in 2 or 3 minutes every 10 or 15 to mix it up.

[jaguarr]

Which is more effective if you want to lose fat and build muscles in your legs?

Deep squats. :up:

jag

[jaguarr]

no, not really... i do 30-45 minutes of weight lifting, and anywhere between 30-90 minutes of cardio afterwards.

i fail to see how that is not normal. i mean, i spend at least an hour in the gym monday through friday, usually closer to 2, depending on how much cardio i feel like doing that day. i work midnight to 8am, and go to the gym from 8:20 to whenev, then go run errands if needed, and then go to bed around noon or 1 or so...


When you are training with weights, your body burns through your available glucogen stores relatively quickly. After roughly 60 minutes or so of weight training, your glucogen and fat stores are pretty much burned completely through and your body starts to go into a catabolic state at which point it begins to use your muscle tissue for fuel (unless you're hitting the BCAA's (Branch Chain Amino Acids) heavily before, during and after your workout, which buys you some extra time before catabolic stasis begins). Cardio also burns up your glucogen stores, usually at a rate faster than weight training. If fat loss is the primary purpose of your cardio, you want to burn through your glucogen stores quickly and then use the very brief window where fatty deposits are the primary fuel source for your body during the exercise period. Again, this can be somewhat extended and the muscle tissue protected by the use of BCAA's. This is why many people do their cardio before breakfast, because that is the point at which your glucogen stores are at their lowest, prior to your morning refeed. When you do cardio following heavy weight training, you are essentially hitting your cardio at a time when your glucogen and fatty stores are already depleted and your body is beginning to use your muscle tissue as fuel. What that amounts to is diminishing returns on your investment in weight training because you're essentially eating away at the muscles at a point in time in which they are trying to repair and recover from the weight training stress they had just undergone. This is why most people who do any cardio after they lift keep it under 20 minutes or less and use BCAA's profusely to protect their muscle. Otherwise, you are better off leaving your long cardio sessions to non-lifting days. Conversely, doing your heavy cardio BEFORE you lift will also deplete your glucogen and fatty stores and leave you weak and lacking in stamina for your lifting which means you won't be able to lift as heavy as you are otherwise capable and hold you back in your progress. You also run the risk of having your muscle be your primary fuel while you are trying to build it. Also, if fat burning is the primary focus of your cardio, look into HIIT as an approach to doing it. You can get a lot more done in a lot less time with a lot less impact to your muscle mass with HIIT than you can with steady state cardio.

Work smarter, not harder.

jag

[BAH HUMBBUG!]

My progress has slowed a good bit since hitting 225. I've only jumoped up 20 lbs in like a year :(

That's why I'm taking a break from BB bench and doing DB bench for a while.


Ever do bumbell presses on a swiss/balance ball?

[BAH HUMBBUG!]

When you are training with weights, your body burns through your available glucogen stores relatively quickly. After roughly 60 minutes or so of weight training, your glucogen and fat stores are pretty much burned completely through and your body starts to go into a catabolic state at which point it begins to use your muscle tissue for fuel (unless you're hitting the BCAA's (Branch Chain Amino Acids) heavily before, during and after your workout, which buys you some extra time before catabolic stasis begins). Cardio also burns up your glucogen stores, usually at a rate faster than weight training. If fat loss is the primary purpose of your cardio, you want to burn through your glucogen stores quickly and then use the very brief window where fatty deposits are the primary fuel source for your body during the exercise period. Again, this can be somewhat extended and the muscle tissue protected by the use of BCAA's. This is why many people do their cardio before breakfast, because that is the point at which your glucogen stores are at their lowest, prior to your morning refeed. When you do cardio following heavy weight training, you are essentially hitting your cardio at a time when your glucogen and fatty stores are already depleted and your body is beginning to use your muscle tissue as fuel. What that amounts to is diminishing returns on your investment in weight training because you're essentially eating away at the muscles at a point in time in which they are trying to repair and recover from the weight training stress they had just undergone. This is why most people who do any cardio after they lift keep it under 20 minutes or less and use BCAA's profusely to protect their muscle. Otherwise, you are better off leaving your long cardio sessions to non-lifting days. Conversely, doing your heavy cardio BEFORE you lift will also deplete your glucogen and fatty stores and leave you weak and lacking in stamina for your lifting which means you won't be able to lift as heavy as you are otherwise capable and hold you back in your progress. You also run the risk of having your muscle be your primary fuel while you are trying to build it. Also, if fat burning is the primary focus of your cardio, look into HIIT as an approach to doing it. You can get a lot more done in a lot less time with a lot less impact to your muscle mass with HIIT than you can with steady state cardio.

Work smarter, not harder.

jag

Yeah I was going to lend my limited knowledge on that subject, but I knew you would do it much better justice Jag :up:

[mrvlknight21]

Man, I tore the gym UP tonight doing legs and shoulders. I'm rockin' it on all cylinders in there, lately. Yeah, baby! Lightweight!

I guess Devil and Storm quit working out like little girly-men since they don't post in here anymore.

jag

Nah, I am still around, just been doing more lurking than posting lately.
Now, Storm on the other hand.......he may be a girly man....nah, actually I havent talked to him but once in the last week, he had a bunch of exams and a project for college, so who knows!
My job recently did a mini-article on me regarding working out. I am trying to get it to attach to this post, but it isnt happening.

[jaguarr]

Glad to hear you're still around, brotha! Let's see that article! :up:

jag

[mrvlknight21]

working on it now Jag.......I am cutting out the rest of the newsletter so maybe it will fit. By the way, dont expect much, you know how reporters are-they asked me 100 questions, but only wrote about 10% of it!

[jaguarr]

working on it now Jag.......I am cutting out the rest of the newsletter so maybe it will fit. By the way, dont expect much, you know how reporters are-they asked me 100 questions, but only wrote about 10% of it!

Just cut out your real name and any other info someone could use to locate you. You don't want that floating around on the 'net. But DO PM me your social security number. :up:

jag

[Sun_Down]

Man am I sore, my quads were sore for a couple of days from squats and as soon as they felt better, I blasted my quads with deadlifts. Definitely looking forward to not doing any leg work 'til this weekend!

[Colossal Spoons]

it's really not bad. i usually take a 5-10 minute break every 30 minutes to get water, and do another set or two of whatever muscles i'm working that day. i keep my heart rate where it needs to be (between 128 -my target fat burning heart rate- and 145). i don't do high-end cardio for 90 minutes straight... i'll throw in 2 or 3 minutes every 10 or 15 to mix it up.

:ninja:

[Mr. Credible]

^

is that a good ninja, or a bad ninja?

oh, and i looked into that high intensity interval training, jag... i wasn't familiar with the term, but i pretty much do that already.

[JStorm]

Man, I tore the gym UP tonight doing legs and shoulders. I'm rockin' it on all cylinders in there, lately. Yeah, baby! Lightweight!

I guess Devil and Storm quit working out like little girly-men since they don't post in here anymore.

jag

You knew I was sick.

Do I need to repeat the "cootie" conversation?

Ok.. I guess I was a little "girly."

[Colossal Spoons]

^

is that a good ninja, or a bad ninja?

oh, and i looked into that high intensity interval training, jag... i wasn't familiar with the term, but i pretty much do that already.

It's a "I've never seen anybody do that and I wouldn't do it" ninja. I do cardio on it's own day and weight lifting on its own day. Some people like Jag do some light cardio after lifting to shake out toxins, but I keep mine seperate. You're mixing the two, that's very odd.

[jaguarr]

You knew I was sick.

Do I need to repeat the "cootie" conversation?

Ok.. I guess I was a little "girly."


Welcome back, Princess. :up:

jag

[jaguarr]

^

is that a good ninja, or a bad ninja?

oh, and i looked into that high intensity interval training, jag... i wasn't familiar with the term, but i pretty much do that already.

Umm...you really don't do HIIT, but I'm glad you found the concept interesting. Hopefully the other parts of my post were helpful to you as well. Hate to see anyone defeating themselves in the gym.

jag

[Castlewood]

Okay, I'd like some help too, please!!! :woot:

I'm about 6'1''... and weigh about 250. The weird thing is that I don't "look" fat... but at the same time, I don't have a lot of muscle. I assume it's because I'm fairly tall, and so I'm more "balanced" with weight-to-height.
A lot of people say I look "built".. but I don't really work out or lift... and when my shirt is off, you can *clearly* tell I don't work out (lol).

Basically, I really, really want to look like Daniel Craig.

http://wetmen.provocateuse.com/images/photos/daniel_craig_05.jpg

http://skinindex.com/archives/Daniel%20Craig%20Nude1-thumb.jpg

...and I have no clue where to start.

- I need to know exactly what to eat /what not to eat.
- I need a schedule of what to lift, and how much.
- I need help of what to do for my cardio.

Basically, what I'm asking is.... what is the EXACT procedure to look like Daniel Craig, besides being Daniel Craig? lol


Thanks a lot in advance!!!!

- TempleFugit

[jaguarr]

Well, if we want to get really technical, Daniel Craig hired a personal trainer to help him get built like that. :D LOL! Actually, if you're a total newb to all of this, that's really not a bad step to consider if you can afford it, really. Otherwise, the answer to all the questions you just asked are pretty well laid out in this thread so it's worth backtracking and reading through it if you can, particularly from about June of last year to present.

jag

[Castlewood]

Okay, I tried to come up with my own "Become Daniel Craig" outline.... and this is just based on my limited knowledge... so please, tell me if this outline is a good start:



Run your ass off.
Walk on the treadmill.
Do stomach crunches.
Lift weights.

Drink WATER.
Drink Cranberry Juice.
Drink PowerAde.
Eat salad.
Eat chicken.
Eat fish.


DON'T DRINK POP.
Don’t drink milk.
Don’t eat cheese.
Don’t eat ice cream.
STAY AWAY FROM DAIRY.
STAY AWAY FROM FRIED FOODS.

[Superman79]

Ever do bumbell presses on a swiss/balance ball?


tried them once and hated it.

YOu can't move as much weight with having to balance on the swiss ball...yeah, it's good for the core, but if you wanna build strength and size, it's not worth it.... just gimme a bench.:woot:

[mrvlknight21]

Okay, I tried to come up with my own "Become Daniel Craig" outline.... and this is just based on my limited knowledge... so please, tell me if this outline is a good start:



Run your ass off.
Walk on the treadmill.
Do stomach crunches.
Lift weights.

Drink WATER.
Drink Cranberry Juice.
Drink PowerAde.
Eat salad.
Eat chicken.
Eat fish.


DON'T DRINK POP.
Don’t drink milk.
Don’t eat cheese.
Don’t eat ice cream.
STAY AWAY FROM DAIRY.
STAY AWAY FROM FRIED FOODS.

Jesus Christ...I guess I am glad its not another "300" wannabe.

[JStorm]

Welcome back, Princess. :up:

jag

I require a kiss.

[jaguarr]

I require a kiss.

Here, kiss this:

http://www.ebaumsworld.com/2006/09/real-ugly-face.jpg

:up:

jag

[JStorm]

Here, kiss this:

http://www.ebaumsworld.com/2006/09/real-ugly-face.jpg

:up:

jag

Michael Jackson after nuclear holocaust?

[Bastila]

Ok well I go to the gym 3 times a week, and well I haven't been the last week, as I use to go with my friend as the gym is too far away so they drove, but they are stopping and I can't drive 'yet' (test is soon)

So for now what kind of things could I do at home apart from like running around the area, I mean like exercises all I can think of are like push ups I hate them hehe.

but I joined the gym last Jan and I feel lost not going lol. But I am proud as I have lost weight so people who say it doesn't work are silly lol.

So if anyone has any tips that would be great.


but today I walked to and back from the shopping mall, and its like a 20min bus ride, but I walked instead and it only took me like 30-40min, I always thought it would be longer so I am going to do that now as I go there a lot.

[BAH HUMBBUG!]

Well, if we want to get really technical, Daniel Craig hired a personal trainer to help him get built like that. :D LOL! Actually, if you're a total newb to all of this, that's really not a bad step to consider if you can afford it, really. Otherwise, the answer to all the questions you just asked are pretty well laid out in this thread so it's worth backtracking and reading through it if you can, particularly from about June of last year to present.

jag

Word. Hey how can we get a sticky for novices to be placed at the top of the first page?

[BAH HUMBBUG!]

tried them once and hated it.

YOu can't move as much weight with having to balance on the swiss ball...yeah, it's good for the core, but if you wanna build strength and size, it's not worth it.... just gimme a bench.:woot:


Ummm, actually from my knowledge and experience it will help increase your bench faster than just....doing bench presses. I only use 30lb bumbells at the moment, because it's the heaviest I have, but I can tell and by going to the gym the other day, saw the resutls.

I am at least as strong as I have ever been so in my mind they are helping build strength very effeceintly.

[BAH HUMBBUG!]

Ok well I go to the gym 3 times a week, and well I haven't been the last week, as I use to go with my friend as the gym is too far away so they drove, but they are stopping and I can't drive 'yet' (test is soon)

So for now what kind of things could I do at home apart from like running around the area, I mean like exercises all I can think of are like push ups I hate them hehe.

but I joined the gym last Jan and I feel lost not going lol. But I am proud as I have lost weight so people who say it doesn't work are silly lol.

So if anyone has any tips that would be great.


but today I walked to and back from the shopping mall, and its like a 20min bus ride, but I walked instead and it only took me like 30-40min, I always thought it would be longer so I am going to do that now as I go there a lot.


1. Lots of exercises you can do without weights.

A. The Obvious, pushups, many variations.
B. Crunches, many variations.
C. Inverted pushups
D. Wall squats, Jumping squats, calv raises, lunges, box jumps, chair step ups, defensive slides and many more.
E. If you don't have any kind of weights at home there are a few options.
a. Buy them
b. Use empty milk gallons or water jugs and fill them up. 1 gallon milk 7/8lbs. Sand will weigh more.

2. Umm people that don't say it works probably have the wrong mind set from the start and and top of it have no clue what they are doing or what to eat.

3. See 1.

4. Ummm okay, how long would it take you to walk/jog to the Gym?