The Fitness Thread

[Stellar]

The recommended minimum is 2 liters, but seeing as how you exercise a lot and will be doing a lot more when those DVDs arrive, you're going to have to increase the amount of water you drink every day.

[Athena Bast]

Yeah... I can see myself buying either the 1L bottles or a tonne of the 500ml cases.

[DWEarhart]

4 glasses of water a day. That's all you need. Everything else is myth.

I have abs, yet I haven't done a situp or a stomach crunch in 5 years. I don't want abs, yet I can't get rid of them. A human body needs fat - some fat not alot, but situps, in my opinion, are overrated. Lift weights and run; that's it.

Now, as far as which amount for what - that differs from person to person.

[Athena Bast]

Jeebus... 2 sets of the DVDs showed up today... I'm going to have to return one.

[i_mmmchocolate]

I drink 2 liters of water a day.

[Dom]

I stay between 8-10 litres a day.

It's not that bad, really. I eat 6 times a day, so getting 1 litre with each meal isn't impossible. Then it's just one in the morning, one before bed, one during a work out.....

[Stellar]

6 times a day? Damn, you must work out a lot.

[i_mmmchocolate]

I don't work out at all, but re fluids:

I very rarely drink milk or soda (read: it's been months). If I'm not drinking water, then I have tea (which is basically water) or a cranberry blend juice.

So, technically, I probably drink closer to 2-3 liters of water a day.

[Athena Bast]

I just blended up my first meal replacement shake.... I think I'm going to grab a wrap or something at the sammich place next door. I think I over whipped it.

[Stellar]

Do they have instructions on the package? Generally it's not a good idea to overdo it.

[Athena Bast]

Do they have instructions on the package? Generally it's not a good idea to overdo it.

Add one slighted rounded scoop of mix to one cup (250ml) of chilled 2% milk. Blend well.

I let it go for about 5 seconds. I'm going to try 3 or so next time. I think I was too scared of a powdery taste. I might add a banana next time.

[Athena Bast]

Alrighty... dumping this strawberry crap down the sink. blech.

[Stellar]

I've never tried those, but from what I've heard they're lacking in the good taste department. They do work, though.

[Alex L]

6 times a day? Damn, you must work out a lot.

Eating more, smaller meals is supposed to be better for weight loss than the more conventional 3 bigger ones a day. It's supposed to keep your metabolism going smoothly, and eating more often signals to your body that food is NOT in short supply, so it won't try to hang on to the fat.

...or something like that.

[Sabrina_Fried]

Eating more, smaller meals is supposed to be better for weight loss than the more conventional 3 bigger ones a day. It's supposed to keep your metabolism going smoothly, and eating more often signals to your body that food is NOT in short supply, so it won't try to hang on to the fat.

...or something like that.

That's exactly what my trainer told me...and it seems to be working so far, though I have to admit that it can be tough sometimes to stick to a meal schedule like that when you work in an office where everyone else is accoustomed to the "3 squares".

Sabrina

[Dom]

Eating more meals, more often, doesn't necessarily increase metabolism.

Eating smaller meals more often does help weight loss, mostly because you are less likely to eat an excess of calories, and therefore less likely to store bodyfat.

Increasing metabolism is usually a function of exercise and increasing muscle mass.

[DrewTheXenocide]

Does anyone have tips on helping me eat right in college? Thanks to the shithole that is the food on campus, the fish, vegetables, and fresh fruit have been replaced with... ass.

I've actually started going to the gym to counteract bad eatings, but I can still feel all the grease and nonsense seeping out my pores. Not a pretty picture. Now, they do have a salad bar of sorts, but it does not look fresh at all, though I may be a bit spoiled since my mom used to keep something of a garden with fresh tomatoes and pepperes and whatnot back home.

So, any tips?

[Sabrina_Fried]

Does anyone have tips on helping me eat right in college? Thanks to the shithole that is the food on campus, the fish, vegetables, and fresh fruit have been replaced with... ass.

I've actually started going to the gym to counteract bad eatings, but I can still feel all the grease and nonsense seeping out my pores. Not a pretty picture. Now, they do have a salad bar of sorts, but it does not look fresh at all, though I may be a bit spoiled since my mom used to keep something of a garden with fresh tomatoes and pepperes and whatnot back home.

So, any tips?

Is there a grocery store within reasonable travelling distance to your college? If so and you have the cash to spare, I'd ditch the meal card (which I usually found to be a ripoff anyway) get your food from there instead. You could probably buddy up with some other students to buy in bulk, or at least finish off things before they spoil.

Other than that, I'd make some noise and get some of your fellow health-conscious students to do the same. If the administration realizes that there is more of a demand for the good food, they will spend more of whatever budget they have on the good food.


Sabrina

[Dom]

Other than that, I'd make some noise and get some of your fellow health-conscious students to do the same. If the administration realizes that there is more of a demand for the good food, they will spend more of whatever budget they have on the good food.


Sabrina

You obviously have never met a college administrator.

[Athena Bast]

Other than that, I'd make some noise and get some of your fellow health-conscious students to do the same. If the administration realizes that there is more of a demand for the good food, they will spend more of whatever budget they have on the good food.


Sabrina

Jamie Oliver (The Naked Chef) tried that once. It didn't work. It comes down to prep time, money spent, storage, and he found out it was damn near impossible to serve good food at a cafeteria.

[Monty_Cristo]

I just blended up my first meal replacement shake.... I think I'm going to grab a wrap or something at the sammich place next door. I think I over whipped it.

you need a nutritionist. meal replacement shakes are for people who hate food and have no taste buds. i hope you win the lottery. :)

[gary bolt]

Does anyone have tips on helping me eat right in college? Thanks to the shithole that is the food on campus, the fish, vegetables, and fresh fruit have been replaced with... ass.

I've actually started going to the gym to counteract bad eatings, but I can still feel all the grease and nonsense seeping out my pores. Not a pretty picture. Now, they do have a salad bar of sorts, but it does not look fresh at all, though I may be a bit spoiled since my mom used to keep something of a garden with fresh tomatoes and pepperes and whatnot back home.

So, any tips?

Don't buy food at the cafeteria. If you cook your own meals at night it's pretty easy to get in the habit of making extra so that you can take your leftovers to school. Leftovers are way better than anything a cafeteria serves. Most cafeterias serve food prepared by a company selected through the time-honoured lowest-bidder process.

[Royal]

Ricky Hatton "burns clean" (http://news.bbc.co.uk/1/hi/magazine/7132292.stm).

I used to do this when I was wrestling in high school. The only difference was 1.) I had a bout almost every week and 2.) I was more active.

[Royal]

ok.

100 pushups
run
100 situps
run
100 squat thrusts
run
100 hindu squats
run
100 leg raises
run
100 sprawls
run

Wash, rinse, repeat

[DoctorDoom]

So onto the thread...

I work out regularly. Treadmill and swimming mainly. Free access to the gym.

[Preus]

How much do you lift?

[Brian Cronin]

Yeah, if the board would let me do it, it'd be merged already - but we're in the midst of the overnight glitch.

-Brian

[DoctorDoom]

Yeah, if the board would let me do it, it'd be merged already - but we're in the midst of the overnight glitch.

-Brian
I guess you guys are working it out.

Ha!

[DrewTheXenocide]

Jogging, especially to the right album, is fun. I haven't been doing it much, lately though.

[DrewTheXenocide]

Double post. Might as well use this space well:

I'm curious to see (hear?) what LCD Soundsystem's 45:33 album is like. The guy did it for Nike who wanted an album that went up and down at intervals meant for maximum running.

[Royal]

How much do you lift?

As much as I can.

[Radioactive Zombie]

Honestly, I HATE running, but I do any other excercise [biking, walking, step-walking] fine. I mean, my asthma has decreased a LOT, but my lungs clog up when I run...

I used to be on the swim team, 'til homework ripped my ass a new one. You can guess the weight gain. Plus, on the team, the coach would hold me down for petty shit, like not bringing goggles.

[Paradox]

DoctorDoom scores:

I guess you guys are working it out.

Ha!

Brian must've liked your joke, Doomsy. :biggrin:

[DonC]

ok.

100 pushups
run
100 situps
run
100 squat thrusts
run
100 hindu squats
run
100 leg raises
run
100 sprawls
run

Wash, rinse, repeat


I'm not entirely sure I want to know, but I'll ask anyway: What's a Hindu Squat?

[Preus]

Honestly, I HATE running, but I do any other excercise [biking, walking, step-walking] fine. I mean, my asthma has decreased a LOT, but my lungs clog up when I run...

I used to be on the swim team, 'til homework ripped my ass a new one. You can guess the weight gain. Plus, on the team, the coach would hold me down for petty shit, like not bringing goggles.

I love running, I may even try joining the track team once high school starts later this year. It's good exercise and it's one of the best ways to help one burn calories.

[Alex L]

I'm not entirely sure I want to know, but I'll ask anyway: What's a Hindu Squat?

Nothin' dirty.

http://www.tennis.com/uploadedImages/Your_Game/Fitness/2006_04_17_body_work_2.jpg

[DonC]

Oh, them. I've seen 'em, I just never knew what they were called.

[DoctorDoom]

How much do you lift?
I really don't lift weights. I don't need the muscles like you guys do. :wink:

[DoctorDoom]

Brian must've liked your joke, Doomsy. :biggrin:
WHat makes you say that?

[Shellhead]

I really don't lift weights. I don't need the muscles like you guys do. :wink:

A lot of women avoid weights because they are afraid that they will get manly muscles. But that doesn't really happen unless you are taking hormones or really overdoing it with the weights. Lifting lighter amounts with more reps will lead to better muscle tone without making you look like a dude. A lot of women don't know this, which is why female upper arm fat is like a plague upon the land these days.

[Paradox]

I knew DoctorDoom would ask:

WHat makes you say that?

Because he doesn't usually leave in his "this is going to be merged" statements, but that was what your joke was responding to. :smile:

[macul]

I'm not entirely sure I want to know, but I'll ask anyway: What's a Hindu Squat?

A painful exercise. Nifty, though.

[Preus]

A lot of women avoid weights because they are afraid that they will get manly muscles. But that doesn't really happen unless you are taking hormones or really overdoing it with the weights. Lifting lighter amounts with more reps will lead to better muscle tone without making you look like a dude. A lot of women don't know this, which is why female upper arm fat is like a plague upon the land these days.

I've got nothing against a woman who stays in shape but doesn't look like a male trying to be a female. As long as they take it easy, don't take steroids (as you said), it'll all be fine. Even as a male I don't think I'd take steroids, it's a cheater's way out.

Who's working out today? I will be starting my chest/tri's work out in approximately twelve minutes.

[SOGG]

I've got nothing against a woman who stays in shape but doesn't look like a male trying to be a female. As long as they take it easy, don't take steroids (as you said), it'll all be fine. Even as a male I don't think I'd take steroids, it's a cheater's way out.

Who's working out today? I will be starting my chest/tri's work out in approximately twelve minutes.

Doing my power set today

3X3X6:

Bar snatches
Deadlift
Hang cleans
Squats
Power straights

And of course, if the sun is still out, I bike home.

[Shellhead]

Who's working out today? I will be starting my chest/tri's work out in approximately twelve minutes.

I will. My car was getting worked on this weekend, so I couldn't make it into the health club. So tonight will be a tough workout, three sets of all my usual machines, followed by some stretching exercises in the sauna and some laps in the pool.

[Radioactive Zombie]

I love running, I may even try joining the track team once high school starts later this year. It's good exercise and it's one of the best ways to help one burn calories.

I know - I can sprint, but my lungs clog up. I'm more of a biker or swimmer, anyway.

[Monty_Cristo]

ok.

100 pushups
run
100 situps
run
100 squat thrusts
run
100 hindu squats
run
100 leg raises
run
100 sprawls
run

Wash, rinse, repeat

what's the benefit of doing 100? is that a magic number?

[Sabrina_Fried]

Dislocated my shoulder the weekend before last. But not doing the Kung Fu or the Tai Chi or the weights in the gym (yes, I do weights. Not insane amounts, but as much as I am physically capable of doing) or anything like that. No, I dislocated my shoulder while rearranging furniture!

Anyway, it's bad enough that I need physiotherapy. Trainer has already shifted me to "almost entirely legs" and minimal arm stuff with no weights, My Kung Fu instructor (reluctantly) agreed I'll need to focus entirely on the Tai Chi for a few weeks.

So, any words of encouragement from anyone who has ever had this injury before? What should I expect from the physio?

Sabrina

[Royal]

A macebell is a fine piece of equipment.

[SOGG]

<snipped for space>
So, any words of encouragement from anyone who has ever had this injury before? What should I expect from the physio?

Sabrina

You'll be fine. 1 armed push hands is still very good for sensitivity training. I wouldn't spar or anything, but you can also still do the mok jong if your school has that. I'm doing physio starting next week as well -- have a wedged L1 from a gymnastics spill. Let's see if they really can improve my range of motion.

[darkhanamaru]

A lot of women avoid weights because they are afraid that they will get manly muscles. But that doesn't really happen unless you are taking hormones or really overdoing it with the weights. Lifting lighter amounts with more reps will lead to better muscle tone without making you look like a dude. A lot of women don't know this, which is why female upper arm fat is like a plague upon the land these days.

Yes, i never got thinner when working out without lifting weights. Made a huge difference.

[Alex L]

Who's working out today? I will be starting my chest/tri's work out in approximately twelve minutes.

Napped for too long yesterday, and went to the gym when it was overly crowded. I only had time for a quick warm-up run and deadlifts (every other weight was occupied).

Today's usually my longer, medium-intensity cardio but maybe I'll go back and add the bench press I was planning to do yesterday.

I'll pass on the other supplementals because I'll work those muscles tomorrow.

[DWEarhart]

I love my gym. Yessirrrr. Nothing like a bunch of grown men talking about technique, diets, politics, and the last episode of the Dog Whisperer.

Love it.

[schwamp]

I really don't lift weights. I don't need the muscles like you guys do. :wink:

Need? Maybe not, but heavier lifting does build muscle. You probly mean you don't need to get massively big. OK, but you can develop bigger, better muscles that will give you shape, increase blood volume, bone density, and generally increase your metabolism, thereby improving your calorie burning capacity. So go on, kid, ler 'er rip.

[Preus]

I missed my biceps/abs work out yesterday, I'll probably get on it today though.

[mattx110]

:wink: I missed my biceps/abs work out yesterday, I'll probably get on it today though.
If there's some extra room on 'em, gimme a call.

[SOGG]

What do you lot think of this? Out at that board that Pho recommended some pages back, people love it and have been talking about it like it was the Philosopher's Stone.

However, it looks kind of weird that most of the lifts involved are non-technical. Doesn't this get us back to the point where we're uselessly isolating muscle groups?

[DoctorDoom]

Need? Maybe not, but heavier lifting does build muscle. You probly mean you don't need to get massively big. OK, but you can develop bigger, better muscles that will give you shape, increase blood volume, bone density, and generally increase your metabolism, thereby improving your calorie burning capacity. So go on, kid, ler 'er rip.
My training has proven to be enough for my own body. I suppose others may differ.

[DoctorDoom]

Because he doesn't usually leave in his "this is going to be merged" statements, but that was what your joke was responding to. :smile:

Yay :smile:

A lot of women avoid weights because they are afraid that they will get manly muscles. But that doesn't really happen unless you are taking hormones or really overdoing it with the weights. Lifting lighter amounts with more reps will lead to better muscle tone without making you look like a dude. A lot of women don't know this, which is why female upper arm fat is like a plague upon the land these days.

I am aware of this, but thanks anyway for the information.

FOr the record, I do work with weights occasionally.

[SOGG]

My training has proven to be enough for my own body. I suppose others may differ.

And a lovely body it is (judging by the pic you posted on some thread sometime ago).

[schwamp]

My training has proven to be enough for my own body. I suppose others may differ.

Hmmm, S'Okay. I'm not lookin' to get the stink eye from anybody here, I've no doubt you have a routine you like and are comfortable with. I suppose if the exchange were to determine whether weight lifting was recommended for women or not, I would cast a yes vote. I only meant to say that, in line with several of the posters here recently, it is not very likely for you to develop large muscles without a radical change in your training and diet. However, I think it is a great idea for women to lift for strength and size, because while the immediate image may be of Ms. Olympia, the actual reality may be more like that of someone who is more shapely and fit,or what I consider to be "healthy".
I'm no one to judge, I only meant to encourage what I feel is a healthy approach to fitness. Savvy, Savvy?

[DWEarhart]

Officially tweaked my shoulder today.

Fuck it hurts!

I'm 320 and can run a 40 at an average of 5.2 seconds. Is that at least average? I'm more lift-minded than overall athletic-mined, so that's why I'm asking.

[DoctorDoom]

And a lovely body it is (judging by the pic you posted on some thread sometime ago).

Thank you.



I'm no one to judge, I only meant to encourage what I feel is a healthy approach to fitness. Savvy, Savvy?

Savvy, mate.

[Justin Davis]

So onto the thread...

I work out regularly. Treadmill and swimming mainly. Free access to the gym.

That's the same reason I started working out a while back. My current job has a large gym (including trainers) on the premises. I work out two to three times a week. I started working out four times a week, every week, but can taper off now that I'm more fit.

what's the benefit of doing 100? is that a magic number?

There isn't really any benefit.

I really don't lift weights. I don't need the muscles like you guys do. :wink:

Yes, i never got thinner when working out without lifting weights. Made a huge difference.

What she said. Cardio burns calories only during and shortly after a workout. Weight workouts create muscles that continue to burn fat throughout the rest of the day.

When I first started using the bench press, I only wanted to reach the goal of my body weight at the time, which was about 185. I started out light at about 100 pounds, but was doing about three sets of 12 - 15 reps each. I now weigh an average of 170, but bench press 180 to 200 for about five times each set. I only do that once a week though, when I also do pull-ups and don't do anything else that day. I learned the hard way not to push myself too hard almost a year ago when I was trying to do dips and went down way too far. I seriously hurt myself, and it took weeks to recover to the point where I wasn't cringing in pain if I laughed too hard or breathed in too deeply.

[Alex L]

Well, from what I remember of Doc's picture she doesn't need to worry about losing weight. :wink:

I would say that weight training for women IS highly beneficial, though, and I would say to look at Jamie Eason for proof.

You can compare pics of when she's cut for competition and when she's not. She looks like a bodybuilder only when she wants to, and she has a womanly figure when she's not cutting water weight.

[schwamp]

Well, from what I remember of Doc's picture she doesn't need to worry about losing weight. :wink:

I would say that weight training for women IS highly beneficial, though, and I would say to look at Jamie Eason for proof.

You can compare pics of when she's cut for competition and when she's not. She looks like a bodybuilder only when she wants to, and she has a womanly figure when she's not cutting water weight.

Corey Everson is probably the most fit, feminine figure I can recall. Great example of balance between strength and femininity. Where is this pic. of The Doc, by the way? She seems to have many fans here.

[Winslow]

I'm shrinking.

I had a physical and I lost 1/2 inch in height and 10 lbs.

I probably need to start doing some weight training to build muscle mass and bone density. But I hate gyms. And I hate lifting weights.

Can I get the same affect (build muscle mass and better bone density) from push ups and pull ups?

[Alex L]

Generally not, unless you were not in very good condition before.

Body weight goes a long way, but you're ultimately limited by... well, your own bodyweight and most people who do that end up training more for endurance than size.

Bone density, I have no idea.

[Winslow]

Generally not, unless you were not in very good condition before.

Body weight goes a long way, but you're ultimately limited by... well, your own bodyweight and most people who do that end up training more for endurance than size.

I'm fine with my body weight. I'm thin, but I have no desire to look like the Hulk.

I just don't want to lose more muscle.

Bone density, I have no idea.

I should research online, any reliable sites?

Shrinking a 1/2 inch freaked me out a 'lil.

[jessecuster3]

I'm shrinking.

I had a physical and I lost 1/2 inch in height and 10 lbs.



You're the Incredible Shrinking Man! We, including her, always joke about my mom being the Incredible Shrinking Mom, I was under the impression its an age thing.

[Justin Davis]

I'm shrinking.

I had a physical and I lost 1/2 inch in height and 10 lbs.

I probably need to start doing some weight training to build muscle mass and bone density. But I hate gyms. And I hate lifting weights.

Can I get the same affect (build muscle mass and better bone density) from push ups and pull ups?

Actually, it's better to do pull ups than traditional curls with weights. Your biceps are small muscles and when you do curls, they're the only ones you're using. When you do a pull up, you're using your biceps, shoulder muscles, and possibly even some back muscles depending on how far away from each other your hands are placed. I do four sets of pull ups, going back and forth between sets with my palms facing away from me and facing toward me. Just that little adjustment of hand position affects the muscles used.

[SOGG]

I'm shrinking.

I had a physical and I lost 1/2 inch in height and 10 lbs.

I probably need to start doing some weight training to build muscle mass and bone density. But I hate gyms. And I hate lifting weights.

Can I get the same affect (build muscle mass and better bone density) from push ups and pull ups?

Bone density increase is only possible through performance of load-bearing exercises. Unfortunately, the gym seems to be the best way to do this while remaining in a controlled environment. (Because really, if you like hiking, just overpack, but that's a great way to get injured since the ground isn't exactly even and you can't just put your pack down.)

Well, old school lifting really only has very few exercises: The push-up, the dip and the pull up are all ones that you can do without a gym. However, the squat is something you'll definitely need a gym for -- unless you'd like to spring for a squat cage all your own.

[Justin Davis]

Bone density increase is only possible through performance of load-bearing exercises. Unfortunately, the gym seems to be the best way to do this while remaining in a controlled environment. (Because really, if you like hiking, just overpack, but that's a great way to get injured since the ground isn't exactly even and you can't just put your pack down.)

Well, old school lifting really only has very few exercises: The push-up, the dip and the pull up are all ones that you can do without a gym. However, the squat is something you'll definitely need a gym for -- unless you'd like to spring for a squat cage all your own.

That's not really true. You can do a dumbbell squat without a gym.

[SOGG]

That's not really true. You can do a dumbbell squat without a gym.

Hmm. Rereading Winslow's needs.... you're right. Squat cage is unnecessary until you really start piling on the weight. And for maintaining bone density, you don't really need to go far beyond your 60% 1RM.

[DoctorDoom]

Well, from what I remember of Doc's picture she doesn't need to worry about losing weight. :wink:

I would say that weight training for women IS highly beneficial, though, and I would say to look at Jamie Eason for proof.

You can compare pics of when she's cut for competition and when she's not. She looks like a bodybuilder only when she wants to, and she has a womanly figure when she's not cutting water weight.
Fast metab. Too fast at times, as it leaves me insanely hungry.

I'm working on those cravings, though.

[josephrey]

I'm shrinking.

I had a physical and I lost 1/2 inch in height and 10 lbs.

I probably need to start doing some weight training to build muscle mass and bone density. But I hate gyms. And I hate lifting weights.

Can I get the same affect (build muscle mass and better bone density) from push ups and pull ups?



it's harder to maintain muscles mass as we age. how old are you?

i'd lean towards agreement with SOGG regarding load-bearing exercises and bone density. just like muscle, your bones react to the forces you put them though. the more impact/use they undergo the more resistant they get. i'm not a gym person either, so can't give any suggestions in that regard. however, i'd start hiking, running (off-road trails preferably), or cycling. being that you're 'outside philly' i can give you a few places for each of those if you need.

while running will greatly supe up your aerobic and endurance thresholds and bone/tendon/ligament strength, cycling will help with core and upper body (especially if you've got some hills around you). mountain cyclists (verses road cyclists) tend to have stronger upper bodies (muscle and bone) from more aggressive climbing and the occasional tumble.

that, or chop wood. awesome workout.

:)

[josephrey]

I'm working on those cravings, though.


uh, oh. what's that mean? :)

[section 8]

i have nerve damage in my left arm as a result of a knife wound about a year ago, doctor says i cant lift weights anymore.

before i go on i'm not asking for medical advise, but what alternative resistance training should i check with my dr about?

[Sabrina_Fried]

i have nerve damage in my left arm as a result of a knife wound about a year ago, doctor says i cant lift weights anymore.

before i go on i'm not asking for medical advise, but what alternative resistance training should i check with my dr about?

Maybe some kind of swimming? I imagine if you do some sort of arms-only swimming you'd essentially be pulling your body weight through the water's resistance.

At the same time however, the water supports your body a bit.

Usual disclaimer about checking with your doctor/physiotherapist/trainer/etc first though.

Sabrina

[schwamp]

i have nerve damage in my left arm as a result of a knife wound about a year ago, doctor says i cant lift weights anymore.

before i go on i'm not asking for medical advise, but what alternative resistance training should i check with my dr about?

Isometrics. Simple resistance training where you don't need weights. You can do quite a lot of movements without risk of injury.

[Preus]

I have a quick question: Let's say I work out with weights one day and then take a nap for about two hours and then I get about six hours of sleep at night. Does that mean my body has had enough recovery time or do I have to have eight consistent hours of sleep at night?

[josephrey]

I have a quick question: Let's say I work out with weights one day and then take a nap for about two hours and then I get about six hours of sleep at night. Does that mean my body has had enough recovery time or do I have to have eight consistent hours of sleep at night?




depends on how intense of a workout you do, but generally it's the last few hours of deep sleep that are the most important for recovery. that doesn't mean you should be skimping on rest in the slightest, though, or trying to get in as much workout time as possible. over training is extremely easy to do and becomes detrimental sooner than you think. you'll be more prone to illness as well because your body will be trying to heal too many things at once.

consuming food in the following hour is also important with poorer recovery directly correlated with how much time goes by. fuel is needed to rebuild the muscles. it's important to stay hydrated as well.

[Preus]

I'll usually have some water by me so that I can just hydrate after each set. I'm going to have to work out today because I missed my work out yesterday and on Wednesday but I was too tired on Wednesday due to me having to have to walk a few places with a friend of mine. I hate missing work outs because then I fall off and lose progress.

Btw, I just want to know, how essential is strength to fighting?

[josephrey]

baby steps. before you begin fighting see if you can build enough strength to walk without getting tired.

[Preus]

I can walk without getting tired, it's just that we were walking for over an hour and the blocks were pretty long. Plus, we ran a little of the way too. As for fighting, I've been fighting nearly all of my life. I know how to fight, I just wanted to know how essential weight training/strength is to getting in a fight.

[section 8]

Isometrics. Simple resistance training where you don't need weights. You can do quite a lot of movements without risk of injury.

that's what she said, but it isnt the same

[Alex L]

i have nerve damage in my left arm as a result of a knife wound about a year ago, doctor says i cant lift weights anymore.

before i go on i'm not asking for medical advise, but what alternative resistance training should i check with my dr about?

I mean this in a completely nonoffensive way -- we don't know.

Very few of us are qualified medical professionals, and none of us know the exact circumstances of your injury and how it affects you.

Does it affect your grip strength? Or are you unable to lift your arms over a certain angle? (These aren't questions intended to be answered, by the way.)

Your doctor, or a personal trainer, or a kinesiologist would be qualified to address your specific needs better than people on a Web site.

I have a quick question: Let's say I work out with weights one day and then take a nap for about two hours and then I get about six hours of sleep at night. Does that mean my body has had enough recovery time or do I have to have eight consistent hours of sleep at night?

Weights every day = overtraining.

For your sleep question, though, it's a bit outside my area of expertise but I'd say you should be fine for general purposes. If you're pushing to get every last bit of genetic potential out of your body you may want to get more sleep, but for your average gym rat six hours isn't bad at all.

For fighting, depends.
Wrestling, strength is VERY important.
Striking, strength is not quite as important (but I would assume the strength training toughens your body somewhat to absorb hits here and there).

[Preus]

Don't worry, I don't use weights everyday, I have a routine where I'm using weights three days a week and I'm doing cardio (jump rope) three times a day. That's why I don't do work outs if I miss them on the day they were originally to be done on. This week I'll be doing all of my work outs and cardio as I haven't been doing a hell of a lot of cardio this month. I'm starting to slack off, actually.

[DrewTheXenocide]

So, because I've been pretty much not doing anything these past few months, I've gain a couple pounds over the summer. With school starting in a month or so, and me being ridiculously self-conscious, I've been looking to shed a couple pounds, get leaner, etc. I've seen some of the people on here lose an amazing amount of weight, and wanted to see what kind of stuff they did.

I'm not dangerously obese or anything (in fact, most of my shirts are a size Small), but have gained a disproportionate amount of fat in my midsection.

So, best way to lose the fat?

[SOGG]

So, because I've been pretty much not doing anything these past few months, I've gain a couple pounds over the summer. With school starting in a month or so, and me being ridiculously self-conscious, I've been looking to shed a couple pounds, get leaner, etc. I've seen some of the people on here lose an amazing amount of weight, and wanted to see what kind of stuff they did.

I'm not dangerously obese or anything (in fact, most of my shirts are a size Small), but have gained a disproportionate amount of fat in my midsection.

So, best way to lose the fat?

Eat right and do barbell complexes.

[macul]

So, because I've been pretty much not doing anything these past few months, I've gain a couple pounds over the summer. With school starting in a month or so, and me being ridiculously self-conscious, I've been looking to shed a couple pounds, get leaner, etc. I've seen some of the people on here lose an amazing amount of weight, and wanted to see what kind of stuff they did.

I'm not dangerously obese or anything (in fact, most of my shirts are a size Small), but have gained a disproportionate amount of fat in my midsection.

So, best way to lose the fat?

My exercise regiment consists of the following:

1. Weights (dumb bell only exercises)
2. Body weight exercises (push ups, crunches, knee bends, etc)
3. jogging
4. sprinting
5. heavy bag work
6. jumping jack, jumping knee bends

[Alex L]

So, because I've been pretty much not doing anything these past few months, I've gain a couple pounds over the summer. With school starting in a month or so, and me being ridiculously self-conscious, I've been looking to shed a couple pounds, get leaner, etc. I've seen some of the people on here lose an amazing amount of weight, and wanted to see what kind of stuff they did.

I'm not dangerously obese or anything (in fact, most of my shirts are a size Small), but have gained a disproportionate amount of fat in my midsection.

So, best way to lose the fat?

Calories burned > calories eaten.

So you can increase the left side of that equation, decrease the right side, or do both (but don't go nuts with that).

80% diet, 20% exercise. It takes an hour of light jogging to burn 500 calories.
That can be undone with two Krispy Kreme donuts.

Or flipped around, if you stop eating that ice cream after dinner it's almost like you went running for half an hour.

[DrewTheXenocide]

Calories burned > calories eaten.

So you can increase the left side of that equation, decrease the right side, or do both (but don't go nuts with that).

80% diet, 20% exercise. It takes an hour of light jogging to burn 500 calories.
That can be undone with two Krispy Kreme donuts.

Or flipped around, if you stop eating that ice cream after dinner it's almost like you went running for half an hour.

Honestly, I really don't have a problem with the whole eating thing. Both my mom and I cook fairly healthy food, lots of fish and vegetables and (being Asian) rice, and I usually quell hunger with fruit.

The only thing I really do have a problem with is portion control. And the midnight/1 am meal here and there.

What are "barbell complexes?"

[Alex L]

Honestly, I really don't have a problem with the whole eating thing. Both my mom and I cook fairly healthy food, lots of fish and vegetables and (being Asian) rice, and I usually quell hunger with fruit.

The only thing I really do have a problem with is portion control. And the midnight/1 am meal here and there.

What are "barbell complexes?"

Portion control:

Take your typical meal and cut it in half.

Eat half, then wait 5-10 minutes while your brain catches up with your stomach.

If you're still hungry, then eat the other half. But it's just as possible that you'll find you're really not hungry after all.

Not sure what barbell complexes are.

[Monty_Cristo]

Please critique my weekly exercise routine:
i could use the feedback because i've pretty much been doing what feels natural; forever.

[wherever i don't list a specific weight amount, i'm using whatever my max is for that number of repetitions]

Monday - Wednesday - Friday


[morning]
preacher curls - 3 sets of 10
overhead tricep extensions - 3 sets of 10
pull-ups - 3 sets of 10 body weight
push-downs (using one of the cable machines) - 3 sets of 10
dips - 3 sets of 10 body weight
hammer curls - 3 sets of 10 (each side)
* if i'm feeling frisky, i throw in shoulder presses
stationary bike (30 min); followed directly by running on treadmill for 30 min
----
[night]
200 push-ups (4 sets of 50)
200 crunches (4 sets of 50) god, i hate these



Tuesday and Thursday

pull-ups - 3 sets of 10 body weight
some machine that focuses on the obliques [1 set of 50]
chest fly machine [3 sets of 10]
leg press [3 sets of 10]
weighted calf raises [3 sets of 10]
some goofy machine for the lower back that i call the doggy-style [3 sets of 10]
stationary bike (30 min); followed directly by running on treadmill for 30 min
----
[night]
200 push-ups (4 sets of 50)
100 leg raises (for abs)
50 lunges
* just recently threw in 'burpees' after seeing them done in the gym; honestly don't expect to be able to do these often


** i get lots of sleep; basically when asleep when i'm not at gym or work
** i stay hydrated throughout
** i use whey protein in shake form (strawberry's a great flavor) for breakfast & post workout
** reason Saturday & Sunday aren't on there is because i set those days aside to party but i usually run in the mornings (or late at night), before it gets hot on both days

and i've been doing that since high school (graduated in 1997). yeah, i know. i just picked the numbers at random. i don't really have any idea what those exercises do for me. i just like to maintain some sort of tone for my body. i've gotten compliments for having well-defined muscles by actual fitness competitors, so i couldn't be doing that bad.

[Alex L]

Do you have a set goal?

I'm personally a fan of compound exercises over isolations, and you seem to have very few compounds.

Squats are probably the best weight exercise one can do. Dump the leg press and go for those instead.

In addition to working out your quads, you'll also be using your arms to stabilize your weights, your obliques to keep the bar where it should be, and your back (just a bit) to keep yourself from falling over.

And look up the Rippetoe workout.

[Monty_Cristo]

Do you have a set goal?

not really. at this point, it's more of a compulsive habit. i guess my goal would be decent muscle conditioning overall. i've purposely avoided bulking up. you'll note the lack of power-lifting exercises and things like shrugs.

I'm personally a fan of compound exercises over isolations, and you seem to have very few compounds.

what's a compound exercise? sounds good.

Squats are probably the best weight exercise one can do. Dump the leg press and go for those instead.

i have no doubt in my mind that it would be beneficial. but i hate the popping noises my overused left knee makes when i do squats. it always feels like i'm going to injure myself, when i do that. that's why i resorted to the somewhat safer leg press. but i realize that squats are necessary for an athlete's explosiveness. maybe i'll buy a leg brace and see if i can do some without killing myself.

In addition to working out your quads, you'll also be using your arms to stabilize your weights, your obliques to keep the bar where it should be, and your back (just a bit) to keep yourself from falling over.

i'll probably be using more back than your average guy. i've got long legs, long arms, thin wrists, thin ankles, and a short torso; basically i'm a human daddy longlegs. pull-ups i can do effortlessly. squats are a little tougher. and don't even get me started on bench press.

And look up the Rippetoe workout.

will do

[MarvelKnight]

I'm trying to run at least eight miles a day, I'm currently at about six or seven. During the morning workout at work I just do power cleans, deadlifts, squats, bench, and military presses.