Gym/Exercise Thread

[Loaf31]

My brother and I started this program on Monday.

http://www.muscleandstrength.com/workou ... ogram.html" onclick="window.open(this.href);return false;

Anyone use it?

[tluke53]

I bought one of Tony Horton's books from the discount section at Barnes & Noble. I think it is titled Bring It. I love some of his exercises and exercise in general, but his diet plan is insane. If I have to stick to that plan to get the beach body everyone wants then count me out. I have changed my diet so much over the past year and I still couldn't come close that insanity. No alcohol, no caffine, no sugar, no red meat. That's just not doable for me. Anyway, I have not dieted hard for 6 months and have managed to not gain back any of the 65 lbs I have lost. (To me that is HUGE) The weight traning has been great for my body and pretty much anyone I speak with is shocked that I still weigh 240. (Well it actually varies a good bit between 235 and 245.) Most people guess that I weigh under 200. They are either being nice, stupid, or I hide my weight well. So that's the situation.... now the problem.

I want to get down under 200, but just don't know if I have the will power. Do any of you actually beleive you can loose weight without being hungry? I know I don't, I have accepted it as part of the process. However, it gets to a point where dealing with hunger just sucks. I eat a crapload of salads and other healthy foods, which also gets old after a while. I guess I am in a "diet" rut.

Well, humans are remarkable at adapting. This is both good and bad for your situation, but mostly good. You will definitely have to make changes to see results. You simply cannot hold on to what you have and expect to be different. Yes, you will have some growing pains here and there, but you won't feel starved all of the time. In fact, you will get used to the feeling rather quickly as your body adapts to a lower caloric (and different macronutrient) intake. Your body will in turn slow down your metabolism to a degree, but we can work with that too. Why don't you start (if you already haven't) writing down EVERYTHING you eat/drink in a day. Do this for at least a week. Post a typical daily diet for yourself and we can offer suggestions on how to improve it. You might just need to do more work adjusting your macronutrients a bit and cut down on the carbohydrates and get some more healthy fats in your diet.

You are right. After getting through the first month it gets easier. I think some of the statements out there about types of food versus feeling hungry are total BS. For example, it is often claimed that eating lots of fiber/protien can help you feel full longer. If I eat the same amount of calories of eggs versus breakfast cereal I still feel equally starved. I think those statements are mostly crap.

I can loose the weight if I stick to my plan. Sticking to it is hard though. Here is what happens to me.... I follow a rigid diet successfully all week then I make it to the weekend and just can't stand it anymore. If I contain myself to eating blowing the diet one day I am fine, if it goes more than that I don't loose weight (don't gain though either).

[steelhammer]

No problem pal, anything I can do to help. I have recommended the stronglifts website a lot: http://stronglifts.com/
Lots and lots of info on there. Pretty basic stuff, but basic stuff works. There are advanced routines on there as well. All depends on your experience and goals.

So I've decided that I want to start to lift again. I've lifted in the past, a lot before I was married, and I made gains, but I never really got all that strong or big (I took my bench from about 90lbs to 180lbs over a two year period) and I am a 190lb tall lanky guy. My body is naturally lean. With a wife and kids this 3 day a week program seems almost doable and frankly I have never tried lifting really heavy regularly. I run a lot but running is getting to be meh to me lately. So how would you recommend getting back into lifting? Should I take a while and build up to starting a heavy lifting routine or just dive into it? I know the first week is going to kill no matter what I do. Any advice?

Well, the problem of diving in too heavy is that you end up not learning proper technique and injured soon after. Wouldn't hurt to take a couple of weeks and do something like 3 sets of 8 to 12 reps. Don't even worry about going to failure at first. Most important thing is to warm up properly. SO MANY injuries can be prevented this way. If you don't have time to do some light jogging or jump rope and then warm up with an empty bar on bench press then, well, you don't have time to lift at all. You should be able to start the regular stronglifts routine in a very short time. I'm sure others would tell you that it is okay to start the routine right away and just stay really light for the first month or so. They may be right too.

[steelhammer]

I bought one of Tony Horton's books from the discount section at Barnes & Noble. I think it is titled Bring It. I love some of his exercises and exercise in general, but his diet plan is insane. If I have to stick to that plan to get the beach body everyone wants then count me out. I have changed my diet so much over the past year and I still couldn't come close that insanity. No alcohol, no caffine, no sugar, no red meat. That's just not doable for me. Anyway, I have not dieted hard for 6 months and have managed to not gain back any of the 65 lbs I have lost. (To me that is HUGE) The weight traning has been great for my body and pretty much anyone I speak with is shocked that I still weigh 240. (Well it actually varies a good bit between 235 and 245.) Most people guess that I weigh under 200. They are either being nice, stupid, or I hide my weight well. So that's the situation.... now the problem.

I want to get down under 200, but just don't know if I have the will power. Do any of you actually beleive you can loose weight without being hungry? I know I don't, I have accepted it as part of the process. However, it gets to a point where dealing with hunger just sucks. I eat a crapload of salads and other healthy foods, which also gets old after a while. I guess I am in a "diet" rut.

Well, humans are remarkable at adapting. This is both good and bad for your situation, but mostly good. You will definitely have to make changes to see results. You simply cannot hold on to what you have and expect to be different. Yes, you will have some growing pains here and there, but you won't feel starved all of the time. In fact, you will get used to the feeling rather quickly as your body adapts to a lower caloric (and different macronutrient) intake. Your body will in turn slow down your metabolism to a degree, but we can work with that too. Why don't you start (if you already haven't) writing down EVERYTHING you eat/drink in a day. Do this for at least a week. Post a typical daily diet for yourself and we can offer suggestions on how to improve it. You might just need to do more work adjusting your macronutrients a bit and cut down on the carbohydrates and get some more healthy fats in your diet.

You are right. After getting through the first month it gets easier. I think some of the statements out there about types of food versus feeling hungry are total BS. For example, it is often claimed that eating lots of fiber/protien can help you feel full longer. If I eat the same amount of calories of eggs versus breakfast cereal I still feel equally starved. I think those statements are mostly crap.

I can loose the weight if I stick to my plan. Sticking to it is hard though. Here is what happens to me.... I follow a rigid diet successfully all week then I make it to the weekend and just can't stand it anymore. If I contain myself to eating blowing the diet one day I am fine, if it goes more than that I don't loose weight (don't gain though either).

I believe the healthy fats will leave you feeling more full than the proteins/fiber. Lots of people seem to do okay with EXACTLY ONE cheat day per week. It supposedly helps to boost metabolism. I would just make sure to do some extra exercise that day and the next (nothing crazy, just a little extra).

Also, you might want to consider taking measurements with a measuring tape in addition to a scale. Weighing yourself doesn't tell the whole story in terms of body composition (as you have noticed). Make a goal to get to a certain waist size as the changes there tend to be more definitive. Just make sure you only measure yourself first thing in the morning to avoid spikes attributed to water retention/etc.

Make small, but consistent changes to your diet. Try reducing your calories by 5-10% everyday instead of starving yourself for 3 days and then binging the next 2. You've already made good progress so far, now time to take it to the next level. Good luck.

[Chefpatrick871]

The cheat day is usually saved for a rest day (I used to suggest Sunday when I was training ppl). Don't over do it but feel free to eat a meal you enjoy regardless, but just try to keep your portions to a normal size so you don't feel the need to go kill yourself the next day at the gym.

[steelhammer]

My brother and I started this program on Monday.

http://www.muscleandstrength.com/workou ... ogram.html" onclick="window.open(this.href);return false;

Anyone use it?

I'll be honest, I don't like it AT ALL. There is no need to do that many chest or tricep exercises. You would be better off with just doing incline bench, dips, and a tricep extension exercise (even that is still borderline overkill).

4 different bicep curls? I do ZERO bicep curls and I can do pull ups with 75+ lbs around my waist. Not that it even matters, but your biceps don't require that much abuse. Better off working your forearms/grip.

That leg day is a disaster. 2 (or any) sets of calf raises? Leg extensions and leg curls are worthless. You would be better off with a squat exercise, a deadlift exercise, and if you are strong enough, glute/ham raises.

No ab or lower back work? Huge mistake. I just don't like this routine. I promise you would make better gains off of the stronglifts beginner program.

[bh]

So I've decided that I want to start to lift again. I've lifted in the past, a lot before I was married, and I made gains, but I never really got all that strong or big (I took my bench from about 90lbs to 180lbs over a two year period) and I am a 190lb tall lanky guy. My body is naturally lean. With a wife and kids this 3 day a week program seems almost doable and frankly I have never tried lifting really heavy regularly. I run a lot but running is getting to be meh to me lately. So how would you recommend getting back into lifting? Should I take a while and build up to starting a heavy lifting routine or just dive into it? I know the first week is going to kill no matter what I do. Any advice?

Well, the problem of diving in too heavy is that you end up not learning proper technique and injured soon after. Wouldn't hurt to take a couple of weeks and do something like 3 sets of 8 to 12 reps. Don't even worry about going to failure at first. Most important thing is to warm up properly. SO MANY injuries can be prevented this way. If you don't have time to do some light jogging or jump rope and then warm up with an empty bar on bench press then, well, you don't have time to lift at all. You should be able to start the regular stronglifts routine in a very short time. I'm sure others would tell you that it is okay to start the routine right away and just stay really light for the first month or so. They may be right too.

Yeah I was planning on taking a month to get in a routine doing the 3x10's and even then with lighter weight. Thanks for the warm-up reminder. I forgot about that. The biggest thing with me is going to be finding time but I think I can either lift before work, or I can come in extra early and then leave early to lift after work. That's my hope at least. Do you do any cardio other than warm ups?

[steelhammer]

So I've decided that I want to start to lift again. I've lifted in the past, a lot before I was married, and I made gains, but I never really got all that strong or big (I took my bench from about 90lbs to 180lbs over a two year period) and I am a 190lb tall lanky guy. My body is naturally lean. With a wife and kids this 3 day a week program seems almost doable and frankly I have never tried lifting really heavy regularly. I run a lot but running is getting to be meh to me lately. So how would you recommend getting back into lifting? Should I take a while and build up to starting a heavy lifting routine or just dive into it? I know the first week is going to kill no matter what I do. Any advice?

Well, the problem of diving in too heavy is that you end up not learning proper technique and injured soon after. Wouldn't hurt to take a couple of weeks and do something like 3 sets of 8 to 12 reps. Don't even worry about going to failure at first. Most important thing is to warm up properly. SO MANY injuries can be prevented this way. If you don't have time to do some light jogging or jump rope and then warm up with an empty bar on bench press then, well, you don't have time to lift at all. You should be able to start the regular stronglifts routine in a very short time. I'm sure others would tell you that it is okay to start the routine right away and just stay really light for the first month or so. They may be right too.

Yeah I was planning on taking a month to get in a routine doing the 3x10's and even then with lighter weight. Thanks for the warm-up reminder. I forgot about that. The biggest thing with me is going to be finding time but I think I can either lift before work, or I can come in extra early and then leave early to lift after work. That's my hope at least. Do you do any cardio other than warm ups?

Yes, I normally do weight complexes 3 x week and I do a lot of biking (mountain & sprint). The complexes are plenty though. You can do some additional cardio on days off as well. There are lots of different possibilities for weight complexes and you can get a tremendous cardio workout in less than 10 minutes right after your strength workout. Here is one that is good:

[youtube][/youtube]

[shafnutz05]

My ultimate goal (at this point) is to just be able to do an unassisted pull up. I'm kind of embarrassed that I can't do one now, but it is what it is.

[steelhammer]

My ultimate goal (at this point) is to just be able to do an unassisted pull up. I'm kind of embarrassed that I can't do one now, but it is what it is.

You'll get there. We still laugh about my coworker/friend who couldn't do one early last year and we would literally push him up from behind. He lost over 30 lbs over the summer (went vegan) and now he can do 3 sets of 6 unassisted. He turns 58 on Sunday.

Edit, to clarify, when I say laugh I mean at where he was just a year ago versus where he is now.

[Idoit40fans]

My ultimate goal (at this point) is to just be able to do an unassisted pull up. I'm kind of embarrassed that I can't do one now, but it is what it is.

First thing I do when I move into my new apartment is get a pullup bar. My doorway to my room is really weird now and won't really accommodate one. Of course my goal will be to get from probably being able to do 8-10 to getting back to doing sets of 20 pullups or 30 chinups.

[no name]

My brother and I started this program on Monday.

http://www.muscleandstrength.com/workou ... ogram.html" onclick="window.open(this.href);return false;

Anyone use it?

Looks pretty intense, if you are an advanced weight lifter i would think this guy knows what he is talking about. I still concider myself a novice\intermediate so i still do alot less. Actually i usually just do a upper body, lower body split.

The one point that the other poster said about warming up to it, totally true. Go throught the motions the first week, then do it. You kinda got to get a feel for how much weight you will use on each lift.

[PensFanInDC]

Another reason I love Soldierfit

Just a little update on my progress! As of today, just shy of 10 weeks, I have lost a total of 55 pounds and 21 1/4 inches. That's 11 1/4 inches in the last 5 weeks! I am halfway to my first goal, and loving every minute of it.

I work out with this dude twice a week. He's a lot of fun to be around.

[Godric]

In 2 weeks I'm going to start my power yoga certification

[PensFanInDC]

In 2 weeks I'm going to start my power yoga certification

Hell yeah dude! Soldierfit is adding Power Yoga to their classes offered and I am looking forward to starting it. My wife does yoga twice a week in addition to her running and she shows me the new poses she learns. It's insane.....and a little amazing that I married a woman so flexible

[Troy Loney]

In 2 weeks I'm going to start my power yoga certification

What's the difference between that and regular yoga?

[shafnutz05]

In 2 weeks I'm going to start my power yoga certification

What's the difference between that and regular yoga?

"Power yoga" is similar to HIGH INTENSITY INTERVAL STRETCHING and FAT-BURNING, IN YOUR FACE MEDITATION.

[pittsoccer33]

So I noted a number of pages back I've been running home from work 2 or 3 days a week. Its about 4.2 miles from downtown to Shadyside. At first I was doing about 10 minute miles, now I'm down at 8. So far, so good.

However, with yesterday's heat I couldn't do it. I just completely fell apart around 36th street. I walked up Liberty until I passed Tessaros then ran until I got down near Shadyside Honda, at which point I literally nearly fell over. I struggled to walk up the steps to my place. It was the most bizarrely draining experience of my life.

I can run the route with no problem, but that heat made it impossible. Outside of drinking more water, is there anything else I can do to help get through that?

[shafnutz05]

I can run the route with no problem, but that heat made it impossible. Outside of drinking more water, is there anything else I can do to help get through that?

Were you trying to run an 8 minute pace in that heat?

[pittsoccer33]

I guess I was. My 5k pace is about a 6:30 mile and I did the half marathon at just over 10 mins a mile. So I was somewhere firmly between there.

[Troy Loney]

Well...the heat's not going away. So just make sure you eat correctly, keep hydrated and wear hot weather running gear.

[pittsoccer33]

So just make sure you eat correctly

So you suspect it was my Qdoba lunch?

[Troy Loney]

So just make sure you eat correctly

So you suspect it was my Qdoba lunch?

Could be....when I used to work out at my old gym in the strip, we used to do a run up Penn, through shadyside to oakland, run up the cathedral stairs, then back through polish hill to the gym in the strip. If I ate too much or too little I could easily tell. And that was in the cooler weather.

[bh]

I can run the route with no problem, but that heat made it impossible. Outside of drinking more water, is there anything else I can do to help get through that?

When the weather changes from cold to hot or hot to cold my body goes through an adjustment period. When summer comes, after a few good runs in the oppressive heat, I get used to it and really don't have a whole lot of issues unless as Troy said, I don't eat properly. My advice, I'd just slow my pace a little, drink a ton of water a few hours before the run, and see if after a week you feel better running in the heat.

[bh]

Also just to make sure... do you think you could have had heat exhaustion or a heat stroke. Just be careful with that.