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Workout Thread III (pg. 47)
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| Emil |
| How many days after lifting are you guys sore? I did a chest/back workout last week, and I was sore for 4 days post workout. Good or bad? |
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| LiANG |
| quote: | Originally posted by Orbax
10 minute runs dont do a whole lot. |
exactly. Just join a soccer team. You'll be running around for three hours during practices, and not notice it. |
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| Soonmeister |
i need to get my self back into fitness again, i started swimming a month back whilst being a smoker ( being ignorant as i was ). After it had a huge affect on my performance i decided to give up nicotine and have stuck through it for exactly a month tomorrow. Ive got a gym membership now and restart on friday.
im 20 years old... 6ft4 and weight 17 stones ( Think thats 280lbs ) i dunno i want to LOSE FAT and TONE up, i have sum knowledge on cardio but the diet is a little tricky and carnt stop eating at night, nothing seems to stop me munching at night spesh after ive stopped smoking
Help!!! A universal guide.... summat to work on ? |
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| kid nyce |
| quote: | Originally posted by Emil
How many days after lifting are you guys sore? I did a chest/back workout last week, and I was sore for 4 days post workout. Good or bad? |
Learn to love the soreness LOL!
Ok really, when your muscles are sore it's because there is build up of lactic acid in your muscles. Keep yourself hydrated and get at those fruits. Being sore is an absolute good thing, but you'll learn later on once you establish a routine that the soreness goes away. I found that running or doing some cardio on the days that you are uber sore helps reduce the soreness as well as it gets you back into the gym. Usually people don't want to venture into the gym when they are really sore, i think it's a day wasted if you don't go, so head to the gym anyways even if you can't move your arms or anything and start running on that treadmill. Work up a real nice sweat and you'll see the soreness is reduced greatly. Stay hydrated too don't forget about that. |
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| kid nyce |
| quote: | Originally posted by Soonmeister
i need to get my self back into fitness again, i started swimming a month back whilst being a smoker ( being ignorant as i was ). After it had a huge affect on my performance i decided to give up nicotine and have stuck through it for exactly a month tomorrow. Ive got a gym membership now and restart on friday.
im 20 years old... 6ft4 and weight 17 stones ( Think thats 280lbs ) i dunno i want to LOSE FAT and TONE up, i have sum knowledge on cardio but the diet is a little tricky and carnt stop eating at night, nothing seems to stop me munching at night spesh after ive stopped smoking
Help!!! A universal guide.... summat to work on ? |
First things first, throw out all those sodas and juices and pack your fridge with some ICE COLD WATER! Can't deal with the water taste? go buy some lemons, a slice of lemon in water helps out alot especially in that beginning stages.
Next, try to not eat past 8pm. From my experience, I found that a great way to beat this is to wake up at the asscrack of dawn and go to the gym. Meaning you are in the gym at 5:30-6am before work/school. In turn that means come 7-8pm you are ready to hit the sack. Does it suck? YES cuz all your friends are hanging out and partying till the wee hours of the morning or living the good old college life. But remember to be healthy you have to practice living healthy. Staying up real late every night isn't a normal pattern, although some people are capable of doing so. Yes that means after work/school you'll be home say 5-6pm munching on your dinner.
Third - cardio cardio cardio! Huff and Puff on a treadmill? Hit the elliptical, it looks weird, it's a bit intimidating from the looks of it, but you'll understand how easy it is, low impact on those legs/knees! Cardio a good 30-45min get yourself a nice sweat going on and i mean sweat soak your shirt. The lbs will come off in no time.
Nutrition, stick to the proteins and cut out all that stuff you don't need. Just cut back alittle, you'll learn to cut back, work out, drink water and before you know it, you'll drop a good amount of weight. Stay away from the carbs, white bread, rice, pasta, pizza, etc. Complex carbs are great though, don't get them confused, a complex carb is multigrain bread, wheat bread, brown rice, etc. I find that tuna is the best tasting meat-like protein you can get. No, don't put 5 scoops of mayo in it lol, add alittle mayo and add some onions/tomato's. If all else fails, a scoop of peanut butter to tie you down to the next meal. I find it also very helpful to take small meals through out the day versus 3 main meals. Healthy snacking here and there in moderation will prove much more beneficial to you.
Afterall, it comes down to determination, either you want to do it or not. you choose. |
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| bogartgreens |
| quote: | Originally posted by kid nyce
First things first, throw out all those sodas and juices and pack your fridge with some ICE COLD WATER! Can't deal with the water taste? go buy some lemons, a slice of lemon in water helps out alot especially in that beginning stages.
Next, try to not eat past 8pm. From my experience, I found that a great way to beat this is to wake up at the asscrack of dawn and go to the gym. Meaning you are in the gym at 5:30-6am before work/school. In turn that means come 7-8pm you are ready to hit the sack. Does it suck? YES cuz all your friends are hanging out and partying till the wee hours of the morning or living the good old college life. But remember to be healthy you have to practice living healthy. Staying up real late every night isn't a normal pattern, although some people are capable of doing so. Yes that means after work/school you'll be home say 5-6pm munching on your dinner.
Third - cardio cardio cardio! Huff and Puff on a treadmill? Hit the elliptical, it looks weird, it's a bit intimidating from the looks of it, but you'll understand how easy it is, low impact on those legs/knees! Cardio a good 30-45min get yourself a nice sweat going on and i mean sweat soak your shirt. The lbs will come off in no time.
Nutrition, stick to the proteins and cut out all that stuff you don't need. Just cut back alittle, you'll learn to cut back, work out, drink water and before you know it, you'll drop a good amount of weight. Stay away from the carbs, white bread, rice, pasta, pizza, etc. Complex carbs are great though, don't get them confused, a complex carb is multigrain bread, wheat bread, brown rice, etc. I find that tuna is the best tasting meat-like protein you can get. No, don't put 5 scoops of mayo in it lol, add alittle mayo and add some onions/tomato's. If all else fails, a scoop of peanut butter to tie you down to the next meal. I find it also very helpful to take small meals through out the day versus 3 main meals. Healthy snacking here and there in moderation will prove much more beneficial to you.
Afterall, it comes down to determination, either you want to do it or not. you choose. |
nice, somewhat concise crash course on gettin fit, +1 on the water and eating late tips....water will help you shed pounds and clear any "toxins" in your system ;)...i dont eat past 8/830pm as well
the first few weeks are usually hell, but after you get used to it in ur schedule it stops becomin a chore and u feel great goin in and comin out of the workout...oh, and once you start noticing results, its hard to give up :D |
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| euphoria |
As of last month I joined the gym in my office building. I work out once per day for 1 hour and afterwards I hit the sauna for 15 minutes or so. The first week I actually started gaining weight instead of loosing it so I got kind of concerened but I guess it was just fat being converted into muscle. After the next week I started loosing weight. So far I am down 10 pounds since last month.
I havent changed my diet very much eventhough I should but I am totally hooked on snapple ice tea since I dont drink coffee in the morning thats is what gives me my boost. I do drink tons of water thoughout the day.
My routine consists of 20 minutes on the bike which burn about 230 calories.
Stairmaster for 15 minutes.
Weight machine for 10 minutes for my upper arms.
15 minutes on the treadmill or the rowing machine (whichever is available)
The gym is small but clean and not many people go there since its only for employees of this building and the fee is only 30$ for the entire year please the 5$ cost of the access card used to get in. |
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| kid nyce |
| quote: | Originally posted by bogartgreens
nice, somewhat concise crash course on gettin fit, +1 on the water and eating late tips....water will help you shed pounds and clear any "toxins" in your system ;)...i dont eat past 8/830pm as well
the first few weeks are usually hell, but after you get used to it in ur schedule it stops becomin a chore and u feel great goin in and comin out of the workout...oh, and once you start noticing results, its hard to give up :D |
lol it's what i did, i dropped 15lbs in the first 2months, then it kinda got harder to lose the weight. i hovered 181-179 for the longest time (almost 3 months) and just recently i started dropping again.
I'm kinda scared to put down the weights though, i wanted to do a full 3 week cardio session but scared about the soreness or the lack of muscle to push the weight im at now. I go through 1 week cardio phases every 3 months but i feel that it's not sufficient to lose the amount of weight i want to. i want to be down at around 155 by the end of the year but i doubt that will happen. that's a whole new level right there.
oh yea another thing about losing weight, once you start shedding the lbs and you begin to plateau - meaning the routine you currently have isn't enough for you to burn off excessive calories - you'll soon learn how you can manage your weight day to day lb to lb. it's strange you can miss a meal or eat lighter and run an extra 10mins and see you drop 2 lbs, then resume normal and see if slowly rise back a lb. it's strange, just remember to be determined! |
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| Soonmeister |
thanks for all the advice peeps really helpful stuff but did i metion that i work nights and nights only ( bartender ) usual shift is a 5pm-3am weekends and 2pm-11pm weekdays, looking at all whats being sed im going to need sum glucose tabs or drinks....but im up for the challenge.. im going to take it head on
Cheers :D :D :D :D |
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| Orbax |
| be careful with glucose intake. Insulin flooding your system is bad for you. eat the right kind of glucose (eat half a sweet potato thats been microwaved for about 4 minutes. throw it in some tinfoil and eat whenver you want. Youll be shocked at how filling half is) |
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| Trancealot |
question for all you work out buffs
-I have been hitting the gym for the past 4-5 months
-minimum 3 times(most) to 5 times max(rare) per week
-my work outs every other day were Pull machines and push machines
sounds bootleg but thats the only way I could remember a simple routine when I did not go with my friend.
-Right now I wanna focus on bench press.
-At the beginning when I started working out 4-5 months ago I could only do 25/LB or 11.33 Kg on each side of the bar
-At this moments I am doing 45/LB or 20.411 on each side of the bar
I have been trying to do 3 sets of 8 but now my friend who took a weight lifting class says I should do (12/25, 10/30 , 8/35)
e.g. 12 reps at 25lb at 10 reps/30lb and 8 reps at 35.
If that the first month and started 5lb more per month then lets see
may: 25/30/35
june: 30/35/40
july: 35/40/45
august: 40/45/50....
By like next fall will that be enough doing this "less reps more weight" workout get me to my goal of (two 45Lb or 2 20.411Kg on each side) preety much MY ULTIMATE GOAL IS 180+bar or 81.64Kg + bar!! |
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