quote:

Originally posted by PHALPAX Has anyone ever heard of a new kind of lifting philosophy called "Static Contraction"? I was reading about it and it basically says that they way to get stronger is not by lifting weight in a range of motion, but by holding a massive amount of weight in one postion for a few minutes. Personally, it sounds like bullshit to me.

Not new, but it can be a nice change from a normal workout to keep your muscles working in different ways. Which is how you break through plateaus.

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quote:

Originally posted by Emil How many days a week is it necessary to lift weights? The reason I ask, is I've been lifting 4-5 times a week, but I am overweight at the sametime. I want to lose around 25lbs. If I just lift 2 times a week, do cardio the rest, will I still build some muscle?

probably not, but the next best thing than gaining muscle is maintaining that which youve already got. when trying to lose weight, the main goal should be to concentrate on your cardio.
remember though when dieting to make sure you get enough carbs or youll hit the wall real quick and wont be able to run, really hard to do when your getting dizzy. in the case you do hit the wall (thats when you start burning your fat storages) ride the bike and all will be in harmony and always have a gatorade straight after training to replenish muscle stores, not during unless its the light one or watered down, cause it doesnt get absored as quick
more than you asked but im feeling kinda delerious at the moment:P

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Meh, whenever I want to lose weight I just stay in the gym longer hehe.

Heres my magical weight loss routine:

Eat 1 egg with 1/2 tomatoe upon awakening

wait an hour

go work out

Monday:

5 sets of 15 reps of incline db press
5 sets of 15 reps of seated rows
5 sets of 15 reps of flat bench dumbell flies
5 sets of 15 reps of lat pull downs
5 sets of 15 reps of leg press
5 sets of 15 reps of bent over reverse db flies
5 sets of 15 reps of hamstring curls (seated leg curls)
5 sets of 12 reps of decline bench situps (situps on a decline bench, go back parallel to floor and go up again. That way you never touch ground)

Tuesday Cardio:
Running: 900 cal an hour (about 300 calories a mile)
Jogging: 400 cal an hour (200 cal a mile, but you can go longer jogging)
Swimming: 700 cal an hour (The best cutting)
5 sets of 25 crunches

Wednesday:

5 sets of 15 reps db bicep curls
5 sets of 15 reps tricep rope pull downs
5 sets of 15 reps lateral db shoulder raises
5 sets of 15 reps db bicep curls
5 sets of 15 reps tricep rope pulldowns
5 sets of 15 reps machine shoulder press
5 sets of 15 reps of cable crunches

Thursday 1 hour of Cardio
Running: 900 cal an hour
Jogging: 400 cal an hour
Swimming: 700 cal an hour
5 sets of 15 reps of cable crunches


Friday: Chest, back, legs work out
Sat: Cardio
Sun: Rest

week 2, exact same but mon & Fri are now the bicep and its only 1 chest day that week...etc...continued ad infinitum.

get home, eat half a toasted (toasting helps your body take it in) bagel with some avacado, tomato, and your favorite lunch meat.

drink water, eat dinner, I usually just have two big lettuce leaves smeared with half an avacado, half a tomato and 7 slices of meat, add a little salt and pepper and youre solid.

I can lose about 5lbs a week especially if 1 day a week you fast.

quote:

Originally posted by Emil How many days a week is it necessary to lift weights? The reason I ask, is I've been lifting 4-5 times a week, but I am overweight at the sametime. I want to lose around 25lbs. If I just lift 2 times a week, do cardio the rest, will I still build some muscle?

Losing weight all has to do with diet. I'd have to know your weight and activity level to give you a caloric limit, but you want to keep at a max of 2200 calories. The more cardio you do, the more weight you will lose if your diet is on point. I'd recommend a moderate pace for 50 min. to an hour 5 days a week, either running or on the bike. Anything less than a half hour and you won't cut into fat reserves, only carbohydrates consumed during the day.

Losing weight takes serious commitment. I tore my ACL twice playing volleyball and ballooned up to 242lbs. (Not being able to move for 2 months will do that). That was 2 years ago. I'm now 182, ripped, and back playing better then ever before, i.e on the Canadian National Team.

Best way to lose weight = quit drinking

quote:

Originally posted by Orbax Meh, whenever I want to lose weight I just stay in the gym longer hehe. Heres my magical weight loss routine: Eat 1 egg with 1/2 tomatoe upon awakening wait an hour go work out Monday: 5 sets of 15 reps of incline db press 5 sets of 15 reps of seated rows 5 sets of 15 reps of flat bench dumbell flies 5 sets of 15 reps of lat pull downs 5 sets of 15 reps of leg press 5 sets of 15 reps of bent over reverse db flies 5 sets of 15 reps of hamstring curls (seated leg curls) 5 sets of 12 reps of decline bench situps (situps on a decline bench, go back parallel to floor and go up again. That way you never touch ground) Tuesday Cardio: Running: 900 cal an hour (about 300 calories a mile) Jogging: 400 cal an hour (200 cal a mile, but you can go longer jogging) Swimming: 700 cal an hour (The best cutting) 5 sets of 25 crunches Wednesday: 5 sets of 15 reps db bicep curls 5 sets of 15 reps tricep rope pull downs 5 sets of 15 reps lateral db shoulder raises 5 sets of 15 reps db bicep curls 5 sets of 15 reps tricep rope pulldowns 5 sets of 15 reps machine shoulder press 5 sets of 15 reps of cable crunches Thursday 1 hour of Cardio Running: 900 cal an hour Jogging: 400 cal an hour Swimming: 700 cal an hour 5 sets of 15 reps of cable crunches Friday: Chest, back, legs work out Sat: Cardio Sun: Rest week 2, exact same but mon & Fri are now the bicep and its only 1 chest day that week...etc...continued ad infinitum. get home, eat half a toasted (toasting helps your body take it in) bagel with some avacado, tomato, and your favorite lunch meat. drink water, eat dinner, I usually just have two big lettuce leaves smeared with half an avacado, half a tomato and 7 slices of meat, add a little salt and pepper and youre solid. I can lose about 5lbs a week especially if 1 day a week you fast.

u beast u, i do way less, im more into running, i run everyday for like an hour or two.

DIET

Meal 1 – Breakfast

Protein Shake + Weetbix or Special K

Meal 2 – Mid Morning

110 grams Meat (Chicken, Beef, Tuna) + 155 grams of Rice, Pasta or 2 pieces bread

Meal 3 – Lunch

110 grams Meat (Chicken, Beef, Tuna) + 155 grams of Rice, Pasta or 2 pieces bread

Meal 4 – Afternoon Tea

110 grams Meat (Chicken, Beef, Tuna) + 155 grams of Rice, Pasta or 2 pieces bread

Meal 5 - Dinner

110 grams Meat (Chicken, Beef, Tuna) + 150 grams of vegetables

Meal 6 – Just before Bed

Protein Shake


1. Only drink water, no juice, soft drink or alcohol

2. Vegetables not include corn, carrots or tomatoes

3. 2 teaspoons of any type of sauce allowed on any meal

4. 3 litres of water to be drunk everyday

5. 1 day per week you can eat whatever you want

6. No ham, luncheon meats, salamis, coke or pepsi, fruit juice, cordial, chocolates, cakes, biscuits, lollies.

7. Don’t use oil in cooking.

8. Only drink black coffee, no sugar

My stomach:

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hehe...ignore spec.

yeah, thats my fat loss routine now its more like 3x10 for setsXreps. The cardio hasnt really changed. Right now im focusing heavily on chest and lats and abs, so the other muscles are just getting brief sessions to maintain. I tend to eat more fatty foods when im trying to bulk, it seems to gimme lots more energy. So sugars and fats have been a part of my diet now as well as salts.

what I mean with that is Ill grind salt over my eggs and tomatoes and stuff whereas I never used to. I probably had a salt deficiency or something. And during the dar I ll have a bite of chocolate here and there. nothing too crazy but I want those in there.

I used to be the food nazi and only eat food for its nutritional value not for pleasure or anything else. Then I realized cravings werent really a weakness but my body saying "i need this you jerk, eat it!"

quote:

Originally posted by spec DIET Meal 1 – Breakfast Protein Shake + Weetbix or Special K

You shouldn't be K-holing during a workout.

quote:

Originally posted by UWM You shouldn't be K-holing during a workout.

Yeah, there's one thing being exhausted after a full on session, and then there's laying on the ground in the middle of the gym in a coma like state imagining the water fountain is a cute blonde girl that wants your attention.

Yeah, good advice.

But as for Orbax, thats the diet I usually do for a few months before Summer, and when combined with 40 mins of cardio with your heart rate at 150bpm every morning, and whatever weight training suits your fancy in the afternoon, you will get a super sensational body, and fast.

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Sweet I just had to race home from working out because I was about an inch from hurling and I DID pass out for about 10 minutes I still might puke, we'll see. Good work out

quote:

Originally posted by Orbax Sweet I just had to race home from working out because I was about an inch from hurling and I DID pass out for about 10 minutes I still might puke, we'll see. Good work out

Awesome.

I beat my legs up so good on Thursday that they gave out on me as I was walking across the gym. Embarrassing but cool.

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