The Fitness Thread

[THABEAST721]

[THABEAST721]

[f4phantom2500]

beast, for fat loss you're right diet is most important. but high intensity cardio will definitely help. by that i mean interval sprints (sprint 90% effort then walk back then immediately sprint again, do 6~12 sets), fast jump rope with legs together and as straight as possible, swimming is also good. jogging for 30 minutes just isn't intense enough to give you the highest metabolic boost. if you decide to take on sprinting, be VERY careful as it is quite easy to injure yourself if your body isn't well conditioned. also make sure you do an ample warm up. in fact, of all of the exercises i do, even though i haven't really had any serious injuries, sprinting has gotten me closer than anything else. i would suggest active stretching before, maybe some lunges and a few push ups, nothing too strenuous just enough to get the blood flowing and loosen up the legs, but also you want to be limber in the rest of your body because sprinting is a full body workout. jump rope and/or jumping jacks are also great warm up exercises. low jacks, in particular. i like to do alligator walking and a few pistol squats for sprint warm up as well.

for triceps id recommend diamond push ups for you. not only are they harder than normal push ups and focus on triceps, they also help to condition the ligaments in your wrists and elbows. make sure to keep your elbows close to your side throughout the exercise. alternatively, tiger bend push ups (on the floor, not the handstand version) are killer for the triceps, but a little harder. if u do these, keep the elbows n as with the diamonds and also only do them on carpet or some other padding so as not to injure your elbows.

forearms are interesting. the definition you speak of is largely genetic, but you can train them with grip work. for this simply do fingertip push ups (or planks even), if those get easy you can always do one arm fingertip push ups or fingertip handstand against a wall. you can also hang from a towel. like put a towel over the pull up bar and just grab it. you can do pull ups like this but since you can't do many you should just spend a bit more time at the end hanging from the towel. if that gets easy just try hanging from the towel with one arm, lol.

planks are a great total core exercise, which means they work all of your core muscles, not just abs, in the way that they are meant to be worked - as unified stabilizers. the other benefit here is that, since you are working more muscles than with, say, crunches, you get a higher metabolic boost and thus a higher calorie burn.

working toward full hanging leg raises will also give you great core strength and build abdominal definition as your body fat goes down. furthermore, they are great to prepare you for the levers, if you ever decide to train for those.

if you're really serious about strong grip strength, check out these grippers

www.gillinghamhp.com/hg.htm
_________________

Here''''''''s a playlist of my FC videos of the 7 hardest songs to FC in GH1...also Cheat on the Church:
http://www.youtube.com/view_play_list?p=4A83D02058247AC5
***subscribe plz*** (hint: playing along to vids can help you in GH1 ;) PM me if you need song/section-specific advice).

47/64/29/68/41/85/48/47/85/46/87//647

[f4phantom2500]

beast, for fat loss you're right diet is most important. but high intensity cardio will definitely help. by that i mean interval sprints (sprint 90% effort then walk back then immediately sprint again, do 6~12 sets), fast jump rope with legs together and as straight as possible, swimming is also good. jogging for 30 minutes just isn't intense enough to give you the highest metabolic boost. if you decide to take on sprinting, be VERY careful as it is quite easy to injure yourself if your body isn't well conditioned. also make sure you do an ample warm up. in fact, of all of the exercises i do, even though i haven't really had any serious injuries, sprinting has gotten me closer than anything else. i would suggest active stretching before, maybe some lunges and a few push ups, nothing too strenuous just enough to get the blood flowing and loosen up the legs, but also you want to be limber in the rest of your body because sprinting is a full body workout. jump rope and/or jumping jacks are also great warm up exercises. low jacks, in particular. i like to do alligator walking and a few pistol squats for sprint warm up as well.

for triceps id recommend diamond push ups for you. not only are they harder than normal push ups and focus on triceps, they also help to condition the ligaments in your wrists and elbows. make sure to keep your elbows close to your side throughout the exercise. alternatively, tiger bend push ups (on the floor, not the handstand version) are killer for the triceps, but a little harder. if u do these, keep the elbows n as with the diamonds and also only do them on carpet or some other padding so as not to injure your elbows.

forearms are interesting. the definition you speak of is largely genetic, but you can train them with grip work. for this simply do fingertip push ups (or planks even), if those get easy you can always do one arm fingertip push ups or fingertip handstand against a wall. you can also hang from a towel. like put a towel over the pull up bar and just grab it. you can do pull ups like this but since you can't do many you should just spend a bit more time at the end hanging from the towel. if that gets easy just try hanging from the towel with one arm, lol.

planks are a great total core exercise, which means they work all of your core muscles, not just abs, in the way that they are meant to be worked - as unified stabilizers. the other benefit here is that, since you are working more muscles than with, say, crunches, you get a higher metabolic boost and thus a higher calorie burn.

working toward full hanging leg raises will also give you great core strength and build abdominal definition as your body fat goes down. furthermore, they are great to prepare you for the levers, if you ever decide to train for those.

if you're really serious about strong grip strength, check out these grippers

www.gillinghamhp.com/hg.htm
_________________

Here''''''''s a playlist of my FC videos of the 7 hardest songs to FC in GH1...also Cheat on the Church:
http://www.youtube.com/view_play_list?p=4A83D02058247AC5
***subscribe plz*** (hint: playing along to vids can help you in GH1 ;) PM me if you need song/section-specific advice).

47/64/29/68/41/85/48/47/85/46/87//647

[blingdomepiece]

[blingdomepiece]

[THABEAST721]

[THABEAST721]

[f4phantom2500]

[f4phantom2500]

[THABEAST721]

Question: If I do little bits of exercise all throughout the day that adds up to more reps than doing one big exercise for like an hour or so, would that give me more results?
_________________

This does not leave my sig!!!

[THABEAST721]

Question: If I do little bits of exercise all throughout the day that adds up to more reps than doing one big exercise for like an hour or so, would that give me more results?
_________________

This does not leave my sig!!!

[f4phantom2500]

[f4phantom2500]

[THABEAST721]

I experimented with some one arm pushups today. I was able to do 5 with each arm, and I started sweating after that. It was pretty cool because I've seen people on movies and stuff do them, and I thought it would be cool to be able to do them myself. I was able to do 8 pull ups as well. I can't wait to get back to school and see how much this stuff has improved my weightlifting ability.
_________________

This does not leave my sig!!!

[THABEAST721]

I experimented with some one arm pushups today. I was able to do 5 with each arm, and I started sweating after that. It was pretty cool because I've seen people on movies and stuff do them, and I thought it would be cool to be able to do them myself. I was able to do 8 pull ups as well. I can't wait to get back to school and see how much this stuff has improved my weightlifting ability.
_________________

This does not leave my sig!!!

[Dodongo]

So, after a lot of confusion and generally not knowing who to believe, I have deduced that for the most part, something different works for everyone. This is why, instead of going with 6 meals a day or whatever (which I, being an 18yo living at home, haven't the money to undertake), I fast. On non workout days, I have one huge meal - dinner, and then when I sleep I'm not hungry. On workout days, (ie weightlifting and cardio as opposed to just cardio) I will eat a big breakfast too (yay for carbs :> ). It's pretty shit, won't lie, but I'll let you know how it turns out.

This is not a long term thing, btw, I am aware it is quite unhealthy. I started working out in March with the intention of building, and now that I have built what I desired, I am cutting the excess bodyfat for a holiday at the start of July, because just ONCE in my life I want to be that guy, the guy with the rip roaring bod. Hopefully this works out how I want it to.
_________________

"Nine to Five, ain't the same in the wild..."

R.I.P. Sikth. We Love You.

[Dodongo]

So, after a lot of confusion and generally not knowing who to believe, I have deduced that for the most part, something different works for everyone. This is why, instead of going with 6 meals a day or whatever (which I, being an 18yo living at home, haven't the money to undertake), I fast. On non workout days, I have one huge meal - dinner, and then when I sleep I'm not hungry. On workout days, (ie weightlifting and cardio as opposed to just cardio) I will eat a big breakfast too (yay for carbs :> ). It's pretty shit, won't lie, but I'll let you know how it turns out.

This is not a long term thing, btw, I am aware it is quite unhealthy. I started working out in March with the intention of building, and now that I have built what I desired, I am cutting the excess bodyfat for a holiday at the start of July, because just ONCE in my life I want to be that guy, the guy with the rip roaring bod. Hopefully this works out how I want it to.
_________________

"Nine to Five, ain't the same in the wild..."

R.I.P. Sikth. We Love You.

[f4phantom2500]

[f4phantom2500]

[Pas26]

Something I always wondered: would 5 3-minutes cardio session of say, jumping rope be as good as 15 straight minutes? I know the benefits arent the same, cardio-wise, but as far as getting your body active and burning calories... can both be considered equivalent?
_________________

[Pas26]

Something I always wondered: would 5 3-minutes cardio session of say, jumping rope be as good as 15 straight minutes? I know the benefits arent the same, cardio-wise, but as far as getting your body active and burning calories... can both be considered equivalent?
_________________

[f4phantom2500]

[f4phantom2500]

[yksi-kaksi-kolme]

I'm going to start going to the gym over the summer. My main goal is just to bulk up, not lose weight or anything. Can anyone recommend some good routines? This is what I used to do at the school's gym:

Mon, Wed, Fri: arms and chest

3 sets of bicep curls
3 sets of tricep... things (where you lay down, extend your arms up, and bring them down then back up)
3 sets of shoulder... things (arms at your side, bring them up)
3 sets of lat rows and that thing on the same machine as the lat row with the bar above you that you pull down behind your head
3 sets of pull ups
3 sets of bench presses
3 sets of push ups

I didn't really have a set number of reps, because my friend suggested I rep to absolute failure - where I physically CANNOT lift it anymore no matter how hard I try, not just being a little bitch and giving up if it got hard. Also I'm lacking chest exercises so if someone could help me out there that'd be cool.

Tues: abs
That tough P90x ab workout with the guy who makes the really weird analogies and the guy who has a robotic arm/leg (don't remember which). The thing about abs is that I have basically no stomach fat, so I could easily get a good-looking 6-pack, but I'm not sure if there'd be any strength behind it, like I doubt I could take a punch in the gut from a buff guy

Thurs: legs

I used machines a lot more than free weights for legs, so I don't know the names of all the exercises, but:

3 sets of this thing where you lay down on your stomach, put the machine's pad on the back of your calves, and lift up
3 sets on the same machine, just sitting and facing forward this time so it's on the front of the calves
3 sets of that thing where you put your feet against a big platform and push out, extending your legs against the resistance
3 sets of squats
3 sets of this exercise my friend showed me where you just hold free weights with your arms limp and raise up on your tiptoes over and over

That's about everything I can think of. So if anyone can help me improve my routine in a way aimed at bulking up, I'd really appreciate that. Also for supplements I just take whey protein. I am, however, diabetic, so I'm on insulin shots, I try to avoid taking them around the time I work out but if I want say a gatorade with the whey protein it's inevitable. Does anyone know the correlation between insulin and weightlifting? I know some people like to abuse insulin during workouts to get more weight or something along those lines?

Finally I'm 5'10" and 135 pounds, so I'm pretty underweight for my age. No matter how much I eat I never gain weight :U But that means that working against my body as resistance is easier for me than using weights. I can do a solid set of reps (6+) of bicep curls with 30 lbs, triceps with 20, and shoulders with 15. I've been trying to work my way up from that. Legs... usually I set the machines to 90 and do squats with 50 on each side.
_________________

My Accomplishments - GH | RB || My Youtube Channel || My Customs

[yksi-kaksi-kolme]

I'm going to start going to the gym over the summer. My main goal is just to bulk up, not lose weight or anything. Can anyone recommend some good routines? This is what I used to do at the school's gym:

Mon, Wed, Fri: arms and chest

3 sets of bicep curls
3 sets of tricep... things (where you lay down, extend your arms up, and bring them down then back up)
3 sets of shoulder... things (arms at your side, bring them up)
3 sets of lat rows and that thing on the same machine as the lat row with the bar above you that you pull down behind your head
3 sets of pull ups
3 sets of bench presses
3 sets of push ups

I didn't really have a set number of reps, because my friend suggested I rep to absolute failure - where I physically CANNOT lift it anymore no matter how hard I try, not just being a little bitch and giving up if it got hard. Also I'm lacking chest exercises so if someone could help me out there that'd be cool.

Tues: abs
That tough P90x ab workout with the guy who makes the really weird analogies and the guy who has a robotic arm/leg (don't remember which). The thing about abs is that I have basically no stomach fat, so I could easily get a good-looking 6-pack, but I'm not sure if there'd be any strength behind it, like I doubt I could take a punch in the gut from a buff guy

Thurs: legs

I used machines a lot more than free weights for legs, so I don't know the names of all the exercises, but:

3 sets of this thing where you lay down on your stomach, put the machine's pad on the back of your calves, and lift up
3 sets on the same machine, just sitting and facing forward this time so it's on the front of the calves
3 sets of that thing where you put your feet against a big platform and push out, extending your legs against the resistance
3 sets of squats
3 sets of this exercise my friend showed me where you just hold free weights with your arms limp and raise up on your tiptoes over and over

That's about everything I can think of. So if anyone can help me improve my routine in a way aimed at bulking up, I'd really appreciate that. Also for supplements I just take whey protein. I am, however, diabetic, so I'm on insulin shots, I try to avoid taking them around the time I work out but if I want say a gatorade with the whey protein it's inevitable. Does anyone know the correlation between insulin and weightlifting? I know some people like to abuse insulin during workouts to get more weight or something along those lines?

Finally I'm 5'10" and 135 pounds, so I'm pretty underweight for my age. No matter how much I eat I never gain weight :U But that means that working against my body as resistance is easier for me than using weights. I can do a solid set of reps (6+) of bicep curls with 30 lbs, triceps with 20, and shoulders with 15. I've been trying to work my way up from that. Legs... usually I set the machines to 90 and do squats with 50 on each side.
_________________

My Accomplishments - GH | RB || My Youtube Channel || My Customs

[newuser1234]

[newuser1234]

[f4phantom2500]

[f4phantom2500]