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-- Workout Thread IV
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LOL, damn.
Was looking at the flag

feb 2009



june 2009

chubbers no mor! doesn't it feel good? anywya you keeping it up that picture is 6 months old

That's awesome dude!

When doing squats at home, to compensate for not having a set of weights, would putting books and heavy objects in a backpack be ok?

No, you want them in line with your body. Hold them up above your head because you also work out your arms then through resistance training.

Plus backpacks are too loose so you negatively impact your workout by creating the pendulum movement where the added weight makes it easier to move. It's the same thing as when people do that jerk motion when lifting weights. It ruins your workout because you're putting extra weight behind it as well as momentum and not actually focusing mainly on your target muscle/s.

What are some workouts I can do at home though for when I dont have time to go to the gym at the day. All I can really think of is pushups and abs, since I don't have any weights

quote:

Originally posted by Saint John When doing squats at home, to compensate for not having a set of weights, would putting books and heavy objects in a backpack be ok?

do tabata interval air squats... i guarantee you will throw up or want to throw up

quote:

Originally posted by Zild do tabata interval air squats... i guarantee you will throw up or want to throw up

How do those work? I've heard them mentioned here a few times.

(yes, I'm too lazy to Google right now, leaving for work in a minute)

quote:

Originally posted by Saint John What are some workouts I can do at home though for when I dont have time to go to the gym at the day. All I can really think of is pushups and abs, since I don't have any weights

Jog on the spot for 1min, then sprint on the spot for 30seconds. Then jog for 1min, sprint for 30sec etc. Try and do at least 3 reps and do more as you get better.

While you're sprinting, kick your knees up so they hit your hands (fully extended) in like a military style run.

Once you're comfortable with this, do only 30secs of jogging rather than a full minute.

Best cardio ever but it kills your calves.

This ought to motivate a few fatties.



2006. It was pretty tough, but it's the best thing I've done in my life so far.

You do realise we've seen pics of your face before right?

quote:

Originally posted by Fledz You do realise we've seen pics of your face before right?

Yup! The faces in that pic were covered because I had posted it elsewhere

What a difference a tan makes

quote:

Originally posted by echosystm Yup! The faces in that pic were covered because I had posted it elsewhere

What sort of cardio did you do for that final tough 5kg or so? That's the point that I'm at now. Diet is fine, just need to burn some fat.

quote:

Originally posted by Fledz What sort of cardio did you do for that final tough 5kg or so? That's the point that I'm at now. Diet is fine, just need to burn some fat.

Get up every morning and do a medium-paced 20-30 minute walk on an empty stomach. Do NOT run or even walk fast, because you'll just get catabolic. On your non-weights days, carb up in the evening (oats, bran, rye bread, etc.) and do 20 mins HIIT to keep your metabolism firing. It's important to eat lots of carbs before this though - when you're already in a calorie deficit, HIIT without enough carbs is a sure fire way to lose muscle. It goes without saying that you shouldn't do HIIT in the morning. This should be more than enough cardio. If you need to do any more than this, then you aren't doing enough weights or your diet isn't good. Do this:

MON: Light cardio (AM), weights (PM)
TUE: Light cardio (AM), HIIT (PM)
WED: Light cardio (AM), weights (PM)
THU: Light cardio (AM), HIIT (PM)
FRI: Light cardio (AM), weights (PM)
SAT: Nothing
SUN: Light cardio (AM), HIIT (PM)

Consider doing full body workouts too. Because you aren't raping a single muscle group to death, you'll find you can stress your whole body at a way higher level without over-training. The end result is greater test/GH release and more calories burnt.

People often think if they aren't losing weight, then they just need to do more and more cardio. The reality is they will just shut down their metabolism and nothing will change.

Diet is really the most important thing though. If you aren't already, you should start eating a lot of fatty foods like almonds and avocado. In my experience, 33%/33%/33% of each macro-nutrient is a good mix.

quote:

Originally posted by echosystm This ought to motivate a few fatties. 2006. It was pretty tough, but it's the best thing I've done in my life so far.

Congrats on losing that much weight, it's not easy. However, why do you have a boner in the last picture?

quote:

Originally posted by echosystm People often think if they aren't losing weight, then they just need to do more and more cardio. The reality is they will just shut down their metabolism and nothing will change.

Eh?

quote:

Originally posted by Domesticated However, why do you have a boner in the last picture?

That's just my package by default.

Call me.

quote:

Originally posted by Domesticated Eh?

There comes a point where you put your body in too much of a calorie deficit, you lose the few periods of anabolism you had left and your body just hangs on to fat for dear life. I think it's best to rely on weights for fat loss, rather than ridiculous amounts of cardio.

quote:

Originally posted by echosystm There comes a point where you put your body in too much of a calorie deficit, you lose the few periods of anabolism you had left and your body just hangs on to fat for dear life. I think it's best to rely on weights for fat loss, rather than ridiculous amounts of cardio.

Who did you hear that from?

Exercise burns carbohydrates first, then depletes fat second. In extreme cases of starvation or massive exertion, protein will be burnt as a last resort. Marathon runners do 'cardio' more often than perhaps any other type of athlete. Look at how thin they are. If your explanation was true, marathon runners would have a lot more body fat. Sufferers of anorexia are often obsessive runners too, rather than weight lifters or anything else.

What you might be talking about is something which I'm foggy on, but isn't there truth to the notion that exercising at a lower intensity will burn more fat due increased oxygen intake? Isn't high intensity exercise anaerobic, meaning that your body burns its energy sources less efficiently?

I honestly don't remember all the details, I've been out of the whole bodybuilding thing for too long. Basically, compare sprinters to long distance runners and you have your answer - long distance runners are scrawny but have a comparatively high level of body fat, while sprinters are really lean and muscular. Of course long distance runners train specifically to be light weight, but the point is still valid.

http://en.wikipedia.org/wiki/High-i...aining#Benefits

As far as I am aware, HIIT (similar to weights) increases your RMR and release of anabolic hormones much more than low intensity cardio. That's why I only ever did low intensity cardio on an empty stomach - take advantage of burning fat directly. Also, there's some studies indicating that HIIT is better for maintaining lean mass. I can't be bothered finding them lol.

http://forum.bodybuilding.com/showt...php?p=371815461

quote:

Originally posted by echosystm I honestly don't remember all the details, I've been out of the whole bodybuilding thing for too long. Basically, compare sprinters to long distance runners and you have your answer - long distance runners are scrawny but have a comparatively high level of body fat, while sprinters are really lean and muscular. Of course long distance runners train specifically to be light weight, but the point is still valid. http://en.wikipedia.org/wiki/High-i...aining#Benefits As far as I am aware, HIIT (similar to weights) increases your RMR and release of anabolic hormones much more than low intensity cardio. That's why I only ever did low intensity cardio on an empty stomach - take advantage of burning fat directly. Also, there's some studies indicating that HIIT is better for maintaining lean mass. I can't be bothered finding them lol. http://forum.bodybuilding.com/showt...php?p=371815461

Distance runners don't specifically train to be lean the way jockeys do. It's just a by-product of their training.

quote:

All runners know that excess body fat can hinder running performance. But, according to Ron Maughan, the relationship between running performance, dietary intake and fat levels is not quite as straightforward as it seems. Although it�s immediately apparent that there are substantial differences in physical characteristics between sprinters and long distance runners, elite runners at all distances come in a variety of shapes and sizes, and there are perhaps too many exceptions to make all but the broadest generalisations. Generally speaking though, sprinters have powerfully developed musculature of the upper body and of the legs, while distance runners have low body mass, with smaller muscles and extremely low body fat levels. The one outstanding anthropometric characteristic of successful competitors in all running events is a low body fat content. The textbooks tell us that the body fat stores account for about 15-18% of total body weight in normal young men, and in young women the figure is about 25-30%.

http://www.pponline.co.uk/encyc/bod...ing-performance

Regardless, body fat percentage in athletes is somewhat irrelevant. However, I strongly disagree that frequent cardio exercise will have a negative effect on your metabolism and slow the rate of fat burning.

Do you honestly believe that if one person ran for ten hours a day for a month and another lifted weights during the same time, the runner would lose less weight?

quote:

Originally posted by nrjizer How do those work? I've heard them mentioned here a few times. (yes, I'm too lazy to Google right now, leaving for work in a minute)

to full squats without any weight for 20 seconds as quickly as possible maintaining proper form (ass to heels and then back up with full hip extension) then rest for 10 seconds. Do this 8 times for a total of 4 minutes. If you want do that and then do tabata pushups then tabata situps then tabata flutter kicks, or anything really to create a ridiculously insane 20 minute workout. I can honestly say I'd much rather run 4 miles than do 4 minutes of tabata squats.

what's this HIT you keep talking about. Also one of my problems that I have, is becauase I'm such a skinny guy, it's really hard for me to eat a lot of food. I'm never really that hungry, and when I am starving, I still can't seem to eat that much food. Any tips?

quote:

Originally posted by Saint John what's this HIT you keep talking about. Also one of my problems that I have, is becauase I'm such a skinny guy, it's really hard for me to eat a lot of food. I'm never really that hungry, and when I am starving, I still can't seem to eat that much food. Any tips?

google mate. It's cycling running with walking. Run as hard as u can for 1-2 mins then walk 1-2 mins, repeat.

quote:

Originally posted by KiNeTiC ENeRgY google mate. It's cycling running with walking. Run as hard as u can for 1-2 mins then walk 1-2 mins, repeat.

Ah ok. I've just always heard them called 45:30's

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