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Official Beginners guide to weight training. (pg. 4)
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| Orbax |
yeah i have 45-1 hour of cardio 3x a week :) doing them on same day isnt very effective as glycogen stores get shot and youre just burnign your muscle ;)
but cardio is good cuz it get s metabolism going and what not. Ive been able to lose weight effectively both ways diet being the key ;)
oops lemme re do first i just realzied i only have it in 3rd one hehe |
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| wizniz |
when i get to a point where im happy w/ myself im going to post the most motivational pre/post pictures ever! X-D i took the pictures around new years when i got a membership and have been workin out approx every other day since then, but the prob that i noticed here is that the pics are of good going to better. :p
mine are of a guy w/ barely any going to some. :rolleyes: but hey the improvement is rubbing off on more than my physical self. i feel more confidant and happier w/ myself because of it.
good stuff, orbax! :D |
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| Orbax |
| heck yeah man. Im glad youre into it. I go to gym cuz its a fun friendly place and i know a lot of the people there now. Makes you feel like youre doing something and working towards a goal. Its made me feel better than anything else ever has :D keep it up! |
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| Michael19 |
what does "locking your elbows" mean?
for the dumbell bucnh press i always fully extend my arms, should i leave them a bit bend instead of fully extending them? |
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| Orbax |
| Full extension with like a 10degree bend. if you push a car do you extend your arms straight out or keep em bent a litte? Fully straightening puts all the weight on the joints and tendons and your muscles relax causing droppages and injuries. Always keep it semi bent and those muscle workin ;) |
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| ProgressivePete |
ill post my 2 cents about diet for TA's that want to lose some weight (fat).
when it comes to getting in shape, diet is just as important as exercize.
first things first. cut the carbs! no bread, potatoes, rice, cereal grains, any grains in general, corn, and most dairy products.
avoid any foods high in starch and sugar.
avoid anything with "partly hydrogenated oil, saturated fat, trans fat, "LDL" cholesteral, asparatime (artifical sugar) on the label.
eat "alot" of protien. weather it's from animal meat, egg whites, or powder form.
eat "good" fat and "good" cholesteral (HDL cholesteral.) from animal meat, and when cooking use olive oil, and animal fat.
eat lots of vegetalels like broccoly, onions, asparagus, tomatoes, green/red peppers.
eat fruits in moderation cause they usually have alot of sugar.
dont forget about vitamins and minerals. (ill reccomend some if you want me to.)
your all probably thinking "WTF now i cant eat my favorite foods, or any "good" foods in general". well here's the thing,the majority of foods you eat are garbage. humans werent meant to eat grains and suger, same with this artifical and processed crap you see everywhere.
so if you cut the sugar and carbs. you body will begin to burn your existing fat as energy, then if you continue the diet your body will burn the fat you eat as energy.
follow this plan,and drink LOTS of water. I guarante you will lose alot of fat very fast, and be left with lean muscle to build and tone.
this diet isnt for everyone btw, what i wrote is the hardcore version of a paleoithic diet.
;) |
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| Orbax |
dont cut carbs out totally. Especially if youre working out to lose weight, your muscles functioning is BASED off Glycogen (note the root of glucose) which you get from carbs. Youll be able to recover faster and work out harder with it. So Keep it light, but dont go atkins. Its a temporary addiction/craving stopper to carbs and sugars, but it is in no way healthy. For mass builders you need like 40percent carbs!
Fruits are fine. Natural sugar is a different beast than refined. It is a long lasting slow to break down sugar that doesnt cause insulin spikes. Fruits also have a natural ingredient in them that speeds up the transport and break down of fat in your body. They dont want old people eating more than 5 pieces of fruit at a sitting because it causes fat to come out in such amounts it can cause blockages. Fruits a great way to start off the day.
and technically (its why we have a appendix) we WERE meant to eat unprocessed husked grains and veggies :D but weve kind of moved away from that. We are laxtose intolerant because we havent quite gotten it down yet lol. Protein is hard on the body, and not very good for it in the end. BUt damn does it make you look good!
most of your diet, prolly 60-70 percent should be proteins, but the rest should be veggies, fruits, and grains. If you are trying bulk youll actually want to eat fatty foods like cottage cheese and butter and cream as it gives you more energy for more intense, longer work outs.
everything else you had in there was good though! |
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| smokeape |
Get a life. JOin the Army.
:o
[[[smoke]]] |
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| Orbax |
| Thinkin about it :D |
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| DJ Chrono |
Ok, I haven't bothered to keep up with all these workout posts because I stopped working out awhile ago, but here is something that I found really useful when I was working out:
MAX-OT Training
I'm sorry if it was posted before, but anyways I'll tell you my experience with it.
There is a training guide you can sign up with for free, and it goes over everything you need to know. Sample training plans, nutrition, supplemention, plus all the scientific background to back up their methodologies. Of course they try to push their products pretty heavily, but actually I think they make some of the best protien and other things on the market.
Workouts are broken down to roughly 45 minutes per day, pushing yourself as far as you can with minimal reps. It makes sense. It's time effective, and it honestly works.
I put on about 10 pounds of muscle in a few months, working out 3-4 times per week for 45 minute sessions.. supplementing only with whey protien isolate and tons of soy milk-
Anyways, do whatever you are most comfortable with. If you think that you need to work out 2 times per day for 1 and a half hour sessions, be my guest. If you think you gotta do 15 reps of something, go ahead, if it works for you. But I do believe this max-ot method does work very effectively and efficiently. |
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