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-- Workout Thread IV
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the reverse sit up is called back extensions, it targets your lower back ass/glutes area. if you have a bulging disc I would not recommend it either. you might want to try another exercise for your lower back, ass are. lay on a mat with your knees bent so you are flat footed and your back on the mat. from this position you'll want to do hip thrust upwards. you can keep your hands at your sides or under your ass/lower back to help support your core/upper body. A good core comprises of your abs, obliques, and lower back. This is position is used in pilates.

as for my six pack, i'm not going for a lean cut ab muscles, i want them more toned, faintly seen with some fat around them. i'd like to tighten up my inner chest a bit and get some more definitions in my shoulders. my arms i've worked out enough as I keep the weights relatively light and higher in reps.

i play baseball

So for my goal should i be doing higher reps lower weights?

I know I asked this earlier and I got answers but I always get like a huge response from everyone about that lol don�t feel like scrolling back and looking for it.

3x10 is good for what I want right? With just enough weight so that I can barely finish my reps right?

quote:

Originally posted by Slylee So for my goal should i be doing higher reps lower weights? I know I asked this earlier and I got answers but I always get like a huge response from everyone about that lol don�t feel like scrolling back and looking for it. 3x10 is good for what I want right? With just enough weight so that I can barely finish my reps right?

That's what I was told and Im mainly aiming to just tone up. Also when you can do the full 3 sets of 10 you should increase you weight so that your muscles are always working.

quote:

Originally posted by Slylee So for my goal should i be doing higher reps lower weights? I know I asked this earlier and I got answers but I always get like a huge response from everyone about that lol don�t feel like scrolling back and looking for it. 3x10 is good for what I want right? With just enough weight so that I can barely finish my reps right?

yes u are fine. Best advice is don't be afraid to grab some free weights...soooooo many girls in the gym are afraid to grab some weights cause they think thats only for guys, and it will make u big. Especially for beginners, u will get the best results. leave the machines for sculpting and the old geezers.

i'm not too afraid of the free weights at all. i find them to be less intimidating than all those complicated machines lol

i just need to work on my form & balance, it's been a while.

Lunges in a room full of big ass guys......now THAT is intimidating!

yea i like to take dumbells (12 lb) and do the lunges where u stand in place, not walk across the room. that way u can stare at yourself in the mirror and focus on your balance/form.

last night when i was doing those shoulder/back exercises w/ the free weights, i was surrounded by all the meatheads and i could feel everyone looking at me. it was like, "yea no pressure jamie" lol

all the guys are always hogging that mirror/freeweight section, i saw an open spot and moved in.

quote:

Originally posted by stace Lunges in a room full of big ass guys......now THAT is intimidating!

lol don't mind the roid freaks. I would say most guys admire the girl who actually knows u get the best benefit from doing a real excercise...unlike all the other girls who are clueless and think 30 mins on the bike set on resistance one is an excellent workout.

Edit: What irratates me is the girls who barely eat anything and think thats how u lose weight. Sure u lose weight, along with all of your muscle tone, lower your immune system, makes u lethargic since u are forcing your body into starvation mode, and then no more fat loss. You must eat to increase metabolism to burn fat! Low GI carbs and high protein!

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Originally posted by KiNeTiC ENeRgY lol don't mind the roid freaks. I would say most guys admire the girl who actually knows u get the best benefit from doing a real excercise...unlike all the other girls who are clueless and think 30 mins on the bike set on resistance one is an excellent workout.

anything that causes me to sweat is considered an excellent workout

no but it takes a lot for me to break a sweat in an air conditioned gym...i'm just not a very sweaty type of person when doing something active.

it's probably the same for most people though...

quote:

Originally posted by Slylee last night when i was doing those shoulder/back exercises w/ the free weights, i was surrounded by all the meatheads and i could feel everyone looking at me. it was like, "yea no pressure jamie" lol

i'm generally the only woman in the weight room...in all the years i've gone to the gym i've noticed they don't really care what you are doing. if anything i get looks when i'm doing tricep dips on the bench because i'm taking up addition space. like me they can't be bothered with what everyone else is doing. i like it though because 98% of the time the lighter weights are always available. that'll be me today!!! upper body

quote:

Originally posted by KiNeTiC ENeRgY lol don't mind the roid freaks. I would say most guys admire the girl who actually knows u get the best benefit from doing a real excercise...unlike all the other girls who are clueless and think 30 mins on the bike set on resistance one is an excellent workout. Edit: What irratates me is the girls who barely eat anything and think thats how u lose weight. Sure u lose weight, along with all of your muscle tone, lower your immune system, makes u lethargic since u are forcing your body into starvation mode, and then no more fat loss. You must eat to increase metabolism to burn fat! Low GI carbs and high protein!

Ahhhh well Im not scared of the weights room, I only do the 20 minutes cardio (as a warm up) and then have a couple of resistance training routines using free weights and machines (and lunges). Screw it. I certainly value gaining a hot body over any of the thoughts those guys may have about my weight lifting prowess.

And then I tend to go home and eat a huge meal, lol. I'm not good with the low carb thing. I figure low fat is good enough.

quote:

Originally posted by Slylee anything that causes me to sweat is considered an excellent workout no but it takes a lot for me to break a sweat in an air conditioned gym...i'm just not a very sweaty type of person when doing something active. it's probably the same for most people though...

I'm not a sweaty person either, but no matter how cold it is in there, I sweat bullets when using the free weights, doing all the core work and the sculpting exercises as well. Squats especially!

I sweat buckets at the gym, love it.

quote:

Originally posted by stace Ahhhh well Im not scared of the weights room, I only do the 20 minutes cardio (as a warm up) and then have a couple of resistance training routines using free weights and machines (and lunges). Screw it. I certainly value gaining a hot body over any of the thoughts those guys may have about my weight lifting prowess. And then I tend to go home and eat a huge meal, lol. I'm not good with the low carb thing. I figure low fat is good enough.

I'm a huge fan of Keto...its basically the Atkins diet, and I used it initially to lose fat when I was at my heaviest. Your intake is no more than 30g of carbs, if that..I did 0 and its based on eating high fat foods like whole milk, mayonaise, bacon, all meats, cream, salad dressings, cheeses..anything fatty and not only is it satisfying, u feel great. The first few days of no carbs u feel really strange and low energy, but once the body adapts to fat as the food source, the fat pours off! BB's use it to cut, and contest prep. Best part about it is u don't lose your muscle gains! When it comes to carbs, as long as u stick with low GI carbs, and whole grains, u are fine. I still limit them and consume mainly protein and veggies like broccoli which is my daily staple. Diet is 90% of the equation, where the gym is just a little boost.

i get hot but i don't sweat a lot either actually...never really have.

quote:

Originally posted by KiNeTiC ENeRgY I'm a huge fan of Keto...its basically the Atkins diet, and I used it initially to lose fat when I was at my heaviest. Your intake is no more than 30g of carbs, if that..I did 0 and its based on eating high fat foods like whole milk, mayonaise, bacon, all meats, cream, salad dressings, cheeses..anything fatty and not only is it satisfying, u feel great. The first few days of no carbs u feel really strange and low energy, but once the body adapts to fat as the food source, the fat pours off! BB's use it to cut, and contest prep. Best part about it is u don't lose your muscle gains! When it comes to carbs, as long as u stick with low GI carbs, and whole grains, u are fine. I still limit them and consume mainly protein and veggies like broccoli which is my daily staple. Diet is 90% of the equation, where the gym is just a little boost.

i don't believe in diets. if you can't eat a certain way until the day you die i don't think you should do it. you should be healthy but not eating things or eating things you don't like just so you could look a certain way doesn't make sense to me.

I concur. I don't diet, but I do watch for sodium, sugar, and fat content in everything I buy. It's really not that hard to eat properly...it's common sense really..or it should be.

i'm the same as jenny, nothing beats a really long sweaty run followed up by a good 30min ab session. i just shaved my head so it pours even more...can't get enough of it to be honest!

Wooo! Yeah I dunno why...just feels good to break a massive sweat!

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Originally posted by chimera66 i don't believe in diets. if you can't eat a certain way until the day you die i don't think you should do it. you should be healthy but not eating things or eating things you don't like just so you could look a certain way doesn't make sense to me.

misconception is not in the looks oh so vane wai, perhaps due to health complications like clogging arteries from high-fat content foods, high cholesterol, etc do people watch what they eat.

Easy for us to say living that active lifestyle, but for the average joe, dieting may be the first step towards living a healthier lifestyle.

i drastically changed my diet and eating habits and i've been sticking to my eating routine pretty religiously and i feel great about it and i'm proud of myself.

i'm pretty much "keeping it healthy" and eating smaller meals more frequently, whereas i used to eat 2-3 large meals a day, and not always healthy. i added more protein to my diet as well but that's mainly in my dinner portion after my workout. i cut out carbs from my dinner and i'm keeping it to meat and veggies only and then a fruit smoothie after dinner for the extra calories. i have carbs at lunch (whole wheat bread for sandwich) and if i want pasta for dinner, i switched to whole wheat pasta, but i haven't really been craving carbs/pasta like i used to.

quote:

Originally posted by get nyce misconception is not in the looks oh so vane wai, perhaps due to health complications like clogging arteries from high-fat content foods, high cholesterol, etc do people watch what they eat. Easy for us to say living that active lifestyle, but for the average joe, dieting may be the first step towards living a healthier lifestyle.

dude, u shaved your head?? why? u had great hair.

quote:

Originally posted by get nyce misconception is not in the looks oh so vane wai, perhaps due to health complications like clogging arteries from high-fat content foods, high cholesterol, etc do people watch what they eat. Easy for us to say living that active lifestyle, but for the average joe, dieting may be the first step towards living a healthier lifestyle.

i juat eat well and always have because of the way i grew up. basically i think people need to know how to eat so they aren't in the position multiple times in their life where they are starving themselves. when i hear someone is on a diet that means a limited amount of time they will or will not eat/drink certain things. if you cannot eat a certain way for the rest of your life that's a problem.

i had a friend on a bananas and water diet, she lost a ton of weight at first and when she started eating real food again she gained it all back. doesn't make sense, it's just dumb.

quote:

Originally posted by chimera66 i had a friend on a bananas and water diet, she lost a ton of weight at first and when she started eating real food again she gained it all back. doesn't make sense, it's just dumb.

same thing happens with atkins.

when i get to the point where i'm like "fuck yea" when i look in the mirror and see results, then i'll start eating my pizza again and stuff like that...in moderation of course. but for now, i'm in the beginning phases of it all and i don't wanna slip up right now. "i'm in the fuckin zone"

quote:

Originally posted by Slylee dude, u shaved your head?? why? u had great hair.

cuz it makes me run faster?

it'll grow back, it's just hair!


wai - i speak from experience thats why. Sure I eat well, I ate well when I was 215lbs, I eat well now at 165 it's just that I don't eat well 5x a week. I need that balance to really appreciate good food, so I'll do the week day staple meal and on the weekends, I'll go for the fun stuff...seafood paella, kobe steak that jamie still owes me, all the good stuff hehe. Granted I wouldn't be health/weight/appearance wise if I continued down that road. We're different in many ways, I have a peepee you have a vagyni, your metabolism may be faster then mines, so yea in terms of eating well all the time, I would LOVE to but I know simply my metabolism sucks and I need to really kick my ass to keep myself in shape. It's just a fact of the matter for me...I got 3 weeks out of the gym with no cardio and I can tack on 8-12lbs even while eating properly. It's just how my body metabolizes food and it's one thing I wish I could change.

And I've seen it for skinny people too, some skinny people can't build muscle for the life of them. They drink 4 protein shakes, eat 5 meals, lift but can't seem to up the weight they lift, they do everything and simply don't tack on the weight. It sucks believe me, if I could retain a really high metabolism and keep burning that energy I would do it in a heart beat, but I can't so I need to train my body to do so and that includes my nutritional intake.

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