Exercise and Fitness

[M-17]

Originally Posted by HATED1

Started on February 1 2010, did the p90x not once but twice. The second time around however i was lacking heavy weights so started mixing it up at the gym more often. My goal at this point is to get lean and gain about 10 more pounds of muscle and loose weight around my gut area.

My diet consisted of daily vitamins, protein and 3 of the weight watcher type microwave meals a day, with healthy snacks in between.

I would strongly suggest giving the program a try, it really does help.

I still have mine and still haven't dove into it when I say I'm going to. Though I think I'm doing just a-o-kay.

I think its a good program for people who really don't know any better how to train and eat a balanced diet. So I agree I would recommend it even though I haven't used it, lol.

[Dadhawk]

Originally Posted by Porsche

Then this bike done in collaboration with the McLaren F1 operation would probably not interest you.

http://mikesbikes.com/product/12spec...e-130904-1.htm

The one review for this bike tells me everything I need to know. "If you can afford this bike GET IT RIGHT NOW! It is so fast, so light, so aero, so exclusive, and so cool looking that just to gaze upon it's sweet form is to be bathed in divine light."

Translation, "The price represents 20% value, 80% hype". Don't get me wrong, I would say the same thing about a hyper-priced supercar.

Originally Posted by Porsche

So you say now; if you find a sport that meaningfully enhances your life, then the chances are good that you will follow in the footsteps of so many others and come to understand that $4000 invested in your health is not so much after all. This is what I expect your wife hopes for you.

We will have to agree to disagree on this one. Spending $4K on a bike has nothing to do with health in my mind. At that point, you've reached the point of diminishing returns, if you are riding for fitness and not competition.

It's the same reason I haven't purchased an aero kit for the FR-S. I would like one, even have a couple picked out, but there are other things I could spend the money on with a greater value to me than something that is basically cosmetic.

Not saying the bike above is cosmetic only, but a large portion of the price is around "exclusivity" and other "feel good" items rather than actual real-world advantages for the average Joe Bike Rider.

Originally Posted by Porsche

...I never suggested anyone BEGIN with a $4000 bike. That's why I said, "that anyone who gets truly involved in cycling will end up wanting to spend around $3k-$4k if buying a NEW bike."

I would anticipate that happening after a few YEARS of cycling. You'll probably know by then what role cycling will assume in your life. Your wife has high hopes.

Sorry didn't mean to imply you did suggest starting at that price point, I do get what you are saying, and I'm going to guess you are right about most folks that get heavily involved in anything. I just don't tend to go that way regardless of my passion. It's just the way I'm wired.

Originally Posted by Porsche

You never answered my question about age, so I'll just offer the obvious suggestion: Get approval from your physician before undertaking a strenuous exercise program.

54, and good advice. Already done. That has always been one of my "problems". Even when 100 lbs overweight I had "normal" numbers,. Doc has cleared me for any activity.

[Nevermore]

I should probably see a doctor eventually, never got cleared, though I feel fine for now...

Still working out regularly, though I'm noticing an issue I keep having with my elbows, specifically the inside of the joint. I always seem to get really sore there before anywhere else and it's slowing me down. I want to make sure I get a good workout, but I'm concerned about this problem with my elbows. Anyone know how to alleviate this or lessen it? Am I doing stuff wrong?

[FRSFirestorm]

Originally Posted by Nevermore

I should probably see a doctor eventually, never got cleared, though I feel fine for now...

Still working out regularly, though I'm noticing an issue I keep having with my elbows, specifically the inside of the joint. I always seem to get really sore there before anywhere else and it's slowing me down. I want to make sure I get a good workout, but I'm concerned about this problem with my elbows. Anyone know how to alleviate this or lessen it? Am I doing stuff wrong?

Tennis elbow. I get the same when I work heavy weight. Usually curls and chest flys. It's common.

Whatever exercise hurts it stop doing it. Lesser weights, picking different exercises, ice and ibuprofen gets me through the elbow flair ups.

[meWant]

It's been a while since anything happened in this thread, but anybody got tips for abs?

[Chee-Hu]

Abs are the most difficult for me regardless of how many reps/exercises I do. The best result I've gotten is from doing lots of cardio which includes running and mountain biking. I'd like to hear some tips as well.

[M-17]

There are differences in getting flat, strong, or just six pack abs.

I'll tell you guys right now that eating right and putting in the work will at least keep you in good shape, if that only matters to most of you.

Going for the six pack takes more dedication and for strong abs, its not all about looks.

So it depends what you're looking for. I'll leave this here as this has helped out others and myself in the past.

[7thgear]

men tend to get fat around the abdomen

so if you want cut abs you need to lose weight, no need to do a billion crunches

just do the diet + cardio and shed those fat pounds, eventually the abs will sneak through.

[BRZPDX]

Everyone has abs. Its just under their fat. Only work out abs like you work other parts of your body, doing abs will not give you a flat stomach, but rather bigger.

I agree with the OP, there is a famous saying in the body building community, "abs are made in the kitchen, not in the gym". I, my self is not part of body building but always played sports, worked out through out college, and post college. I'd like to think I am a typical "eat, work, gym, beer, sleep" kind of guy.

Recently, (like the last 2 months) I really upped my protein intake from 130 ~ 150g a day (which I think is average with a person that eats 3 meals a day, +1 shake after working out) to about 220 ~ 250g a day and saw some big progress. I do not have a body type to put on massive gains (Mesotype?) but by upping my protein shake numbers, I saw some significant gains.

I used to take Casein at night but I was pissing like 3 times in the middle of the night. So I switched all 3 shakes to Whey Isolate (which is a bit more spendier) but it has the least additives and I don't piss like a race horse.

Different goals have different strategies, and you need to find one that you can do for a long time.

My goal is: Look good and more mass. Not so concerned with stamina, athletic performance or instant power (power lifting etc.)

My routine: Gym, Mon Tues, Thurs Fri. Wed, indoor soccer (HIT) Sat, active day with GF (short hike, bicycle, walking town etc). Sunday off day.

Mon - Legs, Tues - personal training (chest or back), Thurs - chest or back, Fri - Arms.

Wed - Indoor soccer 45min HIT, Sat - hiking or walking. Sun - I will hot tub, sauna, swim sometimes.

Diet - Pre-cook all meals on Sunday, freeze them in portions for the whole week.
Plenty of water. I try to drink water when ever I can. Important with high protein diet.

Supplements - 3 weeks ECA stack - Ephedrine, Caffeine and Aspirin (I substitute some herbal natural shit, willow bark or something instead of Aspirin).
Multi-vitamin gummies from Costco.

My mistakes I've made in the past - too high of intensity workouts was burning through my muscle instead of building them. I did Brazilian Jiu Jitsu and I could not gain any mass while I was training.
Cardio - I used to think low intensity cardio was the bread and butter of weight loss, but I realized going to the same gym for 5 years, I noticed the same people on the same cardio machines, doing the same thing and looking the same for the 5 years I've been there. Mix it up! I usually do 10 mins of each machine with different intensity. Or pick up a basketball and shoot around.

Alcohol - Try to pick up a weekend hobby that doesn't involve clubbing, bars, eating out etc. Its hard but booze will keep the weight on you, depending on how much you drink. Trust me I was a club/bar/party junkie for years since college.

[poundsand]

a little late her, but...

Originally Posted by Timmy_Jones

Lets talk grip strength....
...
Any advice here?

towel pullups, and captain of crush grippers. that, and don't use straps on your deadlifts. ;D

Originally Posted by ihaskrayon

I'm one of those people that can pretty much eat anything and not gain a pound. .

no, you actually can't. ;D do you know how many calories you're taking in? that's the place to start.

Originally Posted by meWant

It's been a while since anything happened in this thread, but anybody got tips for abs?

to get strong abs, ab wheel! cheap and effective. to get a six pack, it's 95% diet.

[Timmy_Jones]

Originally Posted by poundsand

a little late her, but...

towel pullups, and captain of crush grippers. that, and don't use straps on your deadlifts. ;D

Towel Pullups are a great idea, just hang the towel over a bar and pull yourself up?

What is 'captain of crush grippers'? Sorry, never heard of it. Is it a machine? movement? Exercise?


I have been doing all but my last set of deadlifts without straps. Once I get over a certain weight things get too heavy and i feel like I may drop the bar (with a ton of weight, make a lot of noise, and lose my membership at the gym).

[poundsand]

Originally Posted by Timmy_Jones

Towel Pullups are a great idea, just hang the towel over a bar and pull yourself up?

What is 'captain of crush grippers'? Sorry, never heard of it. Is it a machine? movement? Exercise?

yup, throw a towel over the bar and go to town. well, i actually use two towels, so i can use a wider grip for the pullups, but one works fine for grip work.

captains of crush are just a spring gripper. that happens to go up to hundreds of pounds of resistance. ;D
[ame="http://www.amazon.com/Captains-Crush-Hand-Gripper-Trainer/dp/B0002U3CNU"]Amazon.com: Captains of Crush Hand Gripper: Sports & Outdoors[/ame]

[Timmy_Jones]

Ah, nice. I had some of those gripper things a few years back and lost them.

I hate to say it, but someone with a long commute can throw those in the car and squeeze them on the ride into work.

Managed a few sets of heavy deadlifts without straps and then some heavy bent over rows without straps. I paid the price later on pullups/one armed row supersets.

[7thgear]

Originally Posted by Timmy_Jones

I hate to say it, but someone with a long commute can throw those in the car and squeeze them on the ride into work.

yep

i have a set of grips in my car and just crunch away whenever, long or short commute, just pump away...

beats the other thing, if you know what i mean

joking... i would never