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-- Official Beginners guide to weight training.
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quote:

Originally posted by wizniz Keep in mind, though, that these are naturally fatty foods, as in the fat in them is natural as opposed to man-made. The fats you shouldn't worry about eating are monounsaturated, polyunsaturated, and even some saturated fats, but STAY AWAY from "trans fat". That stuff is so hard for your body to break down that it gets stored nearly permanently... that, and it's bad for you. my diet consists of whatever i want pretty much, but i stay away from extremely fatty foods. that's what'll get you.

trans fat = teh poison. most people dont realize just how bad this stuff is till its too late.

Btw this thread was Tobias' Idea. forgot to give shoutout

also Transfat is bad for you because there are hard fat and then the ones that have been turned into oils. The oils get flushed out and last forever basically. No shelf life on oils if youll notice. Now what transfat is...basically its a mix between solid and oil...a jelly. and it stick to you like a normal hard fat...but since its a trans fat it does something the others dont. It SPOILS. so it goes rancid in your veins. Its bad bad stuff.

hey great job orbax and tobias. the gifs are great. i only have one problem with it and it is about the db curls. your gif shows a compound motion where you are working more then just your bicep. i would say to not do the twist during the up/down motion. the db curls motion should be like the movement with the curl bar, that way the majority of the work is done by the bicep, which is the muscle your looking to work. i'm sure you understand what i'm trying to say/write orbax.

i have done both ways, but you should get better results as your concentrating mainly on your bicep. i'm sure you've done the db curls where you put your elbow on the side of your knee and go to work. without the twist you feel it all in your bicep right?

i hope that made sense.

what kind of foods have transfats? some butters and oils? what about fat in a steak for example?

quote:

Originally posted by Miss Bliss what kind of foods have transfats? some butters and oils? what about fat in a steak for example?

"Trans fatty acids, also known as trans fat, is an artery-clogging fat that is formed when vegetable oils are hardened into margarine or shortening. It is found in many other foods besides margarine and shortening, however, including fried foods like french fries and fried chicken, doughnuts, cookies, pastries and crackers. In the United States, typical french fries have about 40 percent trans fatty acids and many popular cookies and crackers range from 30 percent to 50 percent trans fatty acids. Doughnuts have about 35 percent to 40 percent trans fatty acids.

Trans fat is known to increase blood levels of low density lipoprotein (LDL), or "bad" cholesterol, while lowering levels of high density lipoprotein (HDL), known as "good" cholesterol. It can also cause major clogging of arteries, type 2 diabetes and other serious health problems, and was found to increase the risk of heart disease. Many food companies use trans fat instead of oil because it reduces cost, extends storage life of products and can improve flavor and texture."

quote:

Originally posted by igottaknow "Trans fatty acids, also known as trans fat, is an artery-clogging fat that is formed when vegetable oils are hardened into margarine or shortening. It is found in many other foods besides margarine and shortening, however, including fried foods like french fries and fried chicken, doughnuts, cookies, pastries and crackers. In the United States, typical french fries have about 40 percent trans fatty acids and many popular cookies and crackers range from 30 percent to 50 percent trans fatty acids. Doughnuts have about 35 percent to 40 percent trans fatty acids. Trans fat is known to increase blood levels of low density lipoprotein (LDL), or "bad" cholesterol, while lowering levels of high density lipoprotein (HDL), known as "good" cholesterol. It can also cause major clogging of arteries, type 2 diabetes and other serious health problems, and was found to increase the risk of heart disease. Many food companies use trans fat instead of oil because it reduces cost, extends storage life of products and can improve flavor and texture."

igottaknow sumed it up perfectly....

since ive been eating properly i find myself taking hours at the grocery store cause im always reading labels and the nutritional info... basicly every "processed" food has some amount of trans fat in it.

Ive had a few questions for beginning routines lately so Im bumping this

just bumpin this in case anyones getting the "oh shit its summer" syndrome.

quote:

Originally posted by Orbax just bumpin this in case anyones getting the "oh shit its summer" syndrome.

I joined the fitness club monday..been going every day for at least 2 hours since then..only taking a rest in the weekends.

Men am so fuking addicted!! it's so great!! love it! Doing all devices mostly (for arms and chest) then some cardio so i can go home warm and fuzzy.

I recommend the whole world fitness

you doing mostly machines or freeweights?

quote:

Originally posted by Orbax you doing mostly machines or freeweights?

For now machines because they are fun.

Whats the big difference btw, curious to know

machines tend to focus really well on target areas...like fly machine works inner chest almost exclusively. The free weights stengthen stabilizing muscles , tendons, and usually are a little more compound in movement structure so you get a little more well rounded of a work out.

id say a 50/50 split of machines and freeweights is a great split.

like do dumb bell press to get the mass movements and then go and do a machine fly later for the focus.

also machines are great when your arms are tired or back or something thats usually involved in a compound movement and you want to target a muscle, the tiredness of the others doesnt affect the exercise so much.

quote:

Originally posted by Orbax machines tend to focus really well on target areas...like fly machine works inner chest almost exclusively. The free weights stengthen stabilizing muscles , tendons, and usually are a little more compound in movement structure so you get a little more well rounded of a work out. id say a 50/50 split of machines and freeweights is a great split. like do dumb bell press to get the mass movements and then go and do a machine fly later for the focus. also machines are great when your arms are tired or back or something thats usually involved in a compound movement and you want to target a muscle, the tiredness of the others doesnt affect the exercise so much.

Ok, so i should start with freeweights first, do as much as i can then switch to machines to finish it up?

I will try that tomrrow , can't wait

thats what I like doing hehe. Warm up and loosen up with the free weights and get a good pump going and then blast the rest on machines...warning though, slow negatives, hard postives. With machines especially they will rip the shit out of your tendons if you do them uncontrolled. Be gentle or youre gonna be in a bit of pain hehe

Quality thread. But I don't actually understand what is fully meant by:

quote:

1x 15 warmup 3x12

How much time needs to be left between the warmup and the 3x12 for example. And then again how much time needs to be left before moving onto the next exercise?

Try to rest 30 secs. between sets. 3 by 12 just means three sets of 12 reps. And it's better to not rest for composite exercises (i.e. doing flat dumbell press and then immediately doing like lat pulldowns or something). That way you will maximize fat burning and you'll have an intense workout.

great stuff Orbax, thanks. haven't read throught the whole thread so I don't know if it was asked but should I do cardio before or after I do the exercizes? What is considered good practice?

I mostly go work out to do cardio; treadmill. And mabye fool around with the weights a bit, but didn't have the dicipline to start a regimind. But then I realized I'm a lanky fuk. And it's SUMMER!

quote:

Originally posted by Ibizadreamer AG Try to rest 30 secs. between sets. 3 by 12 just means three sets of 12 reps. And it's better to not rest for composite exercises (i.e. doing flat dumbell press and then immediately doing like lat pulldowns or something). That way you will maximize fat burning and you'll have an intense workout.

Thanks.

Well, I started lifting again. My schedule changed to 10:30a.m. to 7p.m. so I work out before going to work. Muscle memory is a great thing, after just 2 days I can feel the muscles "coming back to life."

cardio to warmup like 15 minutes moderate on a bike or runnin just to get blood pumping is fine. Do that before.

but DOING cardio...i devote seperate days to it because your body only has so much glycogen in it and doing weights pretty much drains it and then doing cardio just tears you up.

running and doing weights has same effect. Draining and tearing.

I do long distance running training a lot so runnin 2 miles to the gym and a work out is fine...the run back isnt really a run though, and sometimes I walk. By the end of the workout you just want to sleep youre so drained.

if you are going to be combing them make sure you are getting good carb intake afterwards to help replenish those stores.

edit:

as far as periods between sets, 1.5 minutes max. the sooner you do it, the less energy youll have and the less reps and sets you can do =s less weight lifted over all. For bulking up I usually say go to the limit of waiting and keep on lifting till you cant but for losing weight i breathe 20 times and then do the next set.

Really gets you good.

Hmm, maybe this'll help give me some incentive to work out more. Thanks.

i've heard "grunting" while ur workin out gives u more power...true?

its more that if youre tryin hard enough to dont have a choice.

A lot of gym stuff is getting a pavlovian thing going.

I wear the same shorts, shirt, pants, everything every time ( yes I wash them).


before I do a hard exercise I do a certain breathing pattern and then lift in a certain way.

Its gotten to the point where when im brushing my teeth wearing a certain shirt my blood starts pounding and I have to calm myself down and try to save it for the gym.

so yeah, if you are used to doing that it might help. It helps me stop from gritting my teeth so its kind of helpful when Im getting exhausted.

for the most part my friends and I dont really do it...there are probably only 3-4 guys who do it so fucking loud that everyone just sits there kind of embarassed for them


theres also one dude who punches the seats like its a fucking boxing bag. Its pretty gay.

but, everyone finds their groove and keep doing it hehe

also, keeping your core (abs, lower back) flexed definitely help keep form. grunting would automatically do that for you

I heard from a guy there..if you do cardio , the first 20 mins will be just protine burn. after that you will switch to fat.

Not sure if it's true.

But i tend to do 1-1.30 hours lifting than the last 30 mins or hour (depends how much time i have left) cardio. Either run or just walk fast with a high climbing grade.

well, if you are doing cardio like running on a track, thats probably true, to a degree. However, minimal because you still have all your glycogen stores and thats how your body makes energy pretty much.


Cardio just doesnt really burn ANYTHING until about 30 minutes, and doing it at the end of a work out is a great idea, gets the last of your reserves gone, makes your body adapt harder.


so for fat burns I would say 45 minutes plus if its just cardio and you want your cardio to get better.

The end of the workout cardio is great too, just dont kill yourself on it

but a 15 minute light warmup, i wouldnt worry about protein/muscle loss.

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