The Fitness Guide

[maceo24]

I <3 Melons.

Same here. The bigger they are, the more nutritional value, right?

Only if they're all-natural.

[Jackal]

Anyone willing to share their workout programs? I know I can Google a lot of them, but if I can do one you guys are doing atleast we can discuss it.

Trying to add a bit more structure to my working out. I've sort of hit a plateau I think.

[Fenix]

I haven't been in a gym for for almoust 4 months now. Interestingly, I lost only 5 pounds, while not adding body fat. I'm doing something at home when I have time (30 minutes of cardio + yoga on one day and ab/lower back/pushups workout on another), just to remain in shape. The problem is - my gym was closed. They're opening a new on in the middle of October, so I hope I won't lose more weight till then. Also - eating properly is the most important thing there is. I would have lost a helluva more if I hadn't been eating enough.

[Jackal]

Fenix, good to have you back man.

Do you have the program you used to work out on? I'd love to read/see it. I need some structure in my workout regiment.

[Fenix]

This is my last program and also the one that I think was my best one yet. I can't wait to return to it.

Monday:

5 min of cardio workut (warmup)

legs (4 excercises - I always build my routine around one main excercise, which is done at the beginning, for instance squats or leg press when I'm doing legs. I do 4-5 series for the main excercise and 3 series for other 3 excercises (for instance leg press - lunges - leg extension - leg curls). Keep your reps at around 8-12 range and do a basic stretch after every excercise. I keep to these principles when training all of my body parts, so I won't repeat it.)

lower back (2 excercises, 4 series per at around 12 reps. Normally I do weighted hyperextensions and hyperextensions on a machine.)

30 minutes of cardio

stretching routine


Tuesday:

5 min of cardio workut (warmup)

chest (3 excercises. I always do a lot of series on bench press, because that my weak point. I do like 5 series (plus I do 20 pushups to warm up) of bench press starting at 12 reps and ending at around 5 or 6 which are done with help. Then I do 2x4 series of two other excercises for chest, for instance incline dumbell press (at around 12 reps per series) and a superseries of dumbell flys (12 reps) and machine flys (as many as I can).)

30 minutes of cardio

stretching routine


Wednesday:

5 min of cardio workut (warmup)

abs (3excercises, 9 series, 12-15 reps per)


Thursay:

5 min of cardio workut (warmup)

back (4 excercises, 3 series per (except for the main one), 8-12 reps)

biceps (4 excercises 3 series per (except for the main one), 8-12 reps)

30 minutes of cardio

stretching routine


Friday:

5 min of cardio workut (warmup)

shoulders (4 excercises, 3 series per (except for the main one), 8-12 reps)

triceps (4 excercises, 3 series per (except for the main one), 8-12 reps)

30 minutes of cardio

stretching routine


Saturday:

5 min of cardio workut (warmup)

abs (3 excercises, 9 series, 12-15 reps per)

lower back (2 excercises, 8 series, 12-15 reps per)

pushup workout (5 series, every time as many as you can with as little time between series as possible (I do them with a 30 second pause). Try to do at least 100 of them. It will take time to get you there, but it does wonders for size and definition of your pecs and shoulders.)


Sunday:

rest

[Jackal]

I'm going to be in touch with you via PM/MSN. Don't die again.

[mAgoTT50]

my program is
15min cardio
biceps curls 10x5
bench press 10x5
pull down 5x5
50 sit ups
push ups 6x30
20min cardio

i do this 3 times a week


navy seal workout try it


http://www.trulyhuge.com/Navy_Seal_Workout.htm

[Joe']

All right, people. I've gained some weight (I was 168 and I'm 172 right now) during the summer because I was planning on playing American Football.

Well I participated to the tryouts a week ago and didn't get into the team. What's worse is that now I'm stuck with four extra pounds that I need to get rid of in more or less a week (that's when basketball training is starting).

So my question is: Is crash dieting effective? How long would it take me to lose four pounds?

I don't care if it's unhealthy, I'm not gonna be doing it for a long time, just to lose those four pounds, after that I'm going straight back to normal diet and regular exercising.

[cyanide]

So my question is: Is crash dieting effective? How long would it take me to lose four pounds?

Dangerously unhealthy. Don't do it. Just go on a strict diet (meaning no junk food or pop), eat the same number of foods that you would normally do, and exercise often to rev up your metabolism. You might be good to lose that 4 lbs in about 2 weeks.

I don't care if it's unhealthy, I'm not gonna be doing it for a long time, just to lose those four pounds, after that I'm going straight back to normal diet and regular exercising.

It could be dangerous, and believe it or not, it's not the most effective method. Stick to the plan above

[Jackal]

So I got my BF% calculated yesterday at the gym. I'd started off at 24.3% and yesterday it was 16.9%.

I'd like it to be around 10-12%. Best of luck with you guys' goals.

[shadowgrin]

My legs feel great.
No pain in the knees whatsoever even after climbing five floors, whether it be climbing up fast by skipping a stairstep or stepping on the stairs with just the sole of my foot (similar to a calf raise).
Now I need to regain my cardio-endurance.
I want to regain my 'foundation' before I start working-out again.

Damn beer belly. Sweet, sweet beer...

[cyanide]

Goddamn you and your poems, shadow.

I don't know if it's because of my haircut (optical illusion) or my recent desire to ride an exercise bike, but I'm looking cut-ter.

And Christian Bale in Psycho has got one chiseled body.

[Joe']

I went to the doctor's today and I was surprised when I found out I'm just a little over 170 and not 172 like my bathroom scale suggested.

I was also surprised to know my predicted height is 6-1 (the doctor said I could be 5 cm taller or 5 cm shorter than this, though) since I've always been told I'd be 6-0 like my dad, and that my body fat is just a little over 15%.

So, I'm in great mood right now. I just need to tighten up my body and get back in shape.

And Christian Bale in Psycho has got one chiseled body.

Have you seen him in Batman Begins? I mean, he's huge! I wouldn't like to get hit by those arms.

What's more incredible about this is the fact that he went from weighing just 120 pounds (while filming The Machinist) to 220 just six months later when he started filming Batman Begins while keeping his BF% low!
I mean, the guy's amazing!

[J@3]

Lol @ all of you guys creaming over Christian Bale's body this thread is so Axel *swiftly exits*

[benji]

He had to lose size for Batman Begins, he was too big.

[Joe']

^Yeah, it's been said he got up to 240 before filming Batman Begins but then had to lose some weight and gain muscle for the role. There's some pics of him from 2004 where he looks really fat.

@ Jae: Come on, don't get all jealous now, you know I only love you

[---]

I finally found out why my knees never healed and have forced me out of basketball for the past 2+ years - I needed orthodics because the way I walk puts alot of stress on my knees. No wonder the 8 weeks I took off each time I got tendonitis did nothing, every step I talk walking around the house was making it worse. It's a big relief and I've only had those things in my shoes for 3 days, but when I wear them I have so much more balance and strength in my legs. Anyway, since things are finally looking up, I started working out again. I'm doing Baron Davis' old workout from when he was with the Hornets.

I started 2 days ago, and the day after my first workout I had something I have had once before and it sucks - I can't straighten my arms. I expect to be sore after a really good workout, but it feels like the tendons (or ligaments, whatever they are) in my elbows are too short, and it hurts like hell to straighten my arm. It feels like something in there is gonna snap. This is the second day of it being like this and my right arm is almost back to normal but my left arm is still really bad.

Anyone know what this is or how to avoid it next time?

I'm guessing I didn't stretch properly?

[[Q]]

it could be.
if it doesn't go away, i'd have it checked by a doctor.

so i've lifted weights each night of the last three nights and i finally have time to go.
i think i read somewhere else on the forums someone said that for people with a fast metabolism like myself, you should do more weight, less reps. any thoughts?

[shadowgrin]

I think Fenix was the one with that suggestion.

[cyanide]

I started 2 days ago, and the day after my first workout I had something I have had once before and it sucks - I can't straighten my arms. I expect to be sore after a really good workout, but it feels like the tendons (or ligaments, whatever they are) in my elbows are too short, and it hurts like hell to straighten my arm. It feels like something in there is gonna snap. This is the second day of it being like this and my right arm is almost back to normal but my left arm is still really bad.

Anyone know what this is or how to avoid it next time?

I'm guessing I didn't stretch properly?

It's because you had your first workout in a long time. It hurts to extend your arm all the way because your biceps are sore. When you say "snap," I'm hoping you mean your tendon, not a piece of bone, cuz then what I'm saying won't count. Stretching may be a factor, but I wouldn't worry about it. It's normal to be sore after a very intense workout, or your first workout in a while.

i think i read somewhere else on the forums someone said that for people with a fast metabolism like myself, you should do more weight, less reps. any thoughts?

From what I've read, metabolism plays a bigger role with diet (you eat like a horse, but hardly gain a pound kind of thing) and shouldn't affect the number of weights or reps. If you want to gain muscle, do 6-10 reps of a weight that you can only do within that range. Less than that, then you're going for strength but increasing your risk of injury. Higher than that, then you're just doing it for endurance and nothing more.

[---]

It's because you had your first workout in a long time. It hurts to extend your arm all the way because your biceps are sore. When you say "snap," I'm hoping you mean your tendon, not a piece of bone, cuz then what I'm saying won't count. Stretching may be a factor, but I wouldn't worry about it. It's normal to be sore after a very intense workout, or your first workout in a while.

Yeah, it feels like the tendons are like cables that are too short, and if I straighten my arm they will snap.

I've had it once before, and it lasted about 3 days. I looked like a retard trying to eat my food at the resturant tonight with my arm permanantly bent.

It takes alot of effort to just relax it and make it go limp, but when my arm hangs down I get that feeling on in my elbow like soethings gonna snap, and it's a bitch of a pain. At least I know it was a good workout.

[[Q]]

dang Shannon, you have a lotta problems with your body. maybe you should stay at home and sit on the couch.

[---]

I do. And I still get hurt.

I have more injury problems than anyone else I know. I'm 99% sure it all comes from the bone out of place in my neck, which has put everything else slightly out as I have grown. It's good to know somethings finally working for me (orthodics).

[shadowgrin]

Damn Shannon, you're like the Shaun Livingston of the NLSC.

[Matt]

I'm a lazy bastard when it comes to working out the abs so.....i bought the Abkingpro.....those damn late night infomercials brainwashed me. I used it for the 1st time today and i feel just like i do after a normal ab workout minus the back pain that i used to have from 'cheating'. That's one of the reasons i got the AKP, the board supports the back.

I'll do a review of it once i've had time to properly trial it!