On June 29 2011 08:52 eshlow wrote: Bit more on tech:
1. Your feet are shoulder width apart and slightly toed out. 2. Head up, looking slightly above parallel. 3. Don’t look down! Ground is in peripheral vision only! 4. Accentuate the normal arch of the lumbar curve while pulling the excess arch out of the abs. 5. Keep midsection very tight. 6. Send your butt and your back down. 7. Knees track over the line of the foot. 8. Don’t let knees roll over inside of foot. 9. Keep your weight on your heels as much as possible. 10. STAY OFF THE BALLS OF THE FEET! 11. Delay forward travel of the knees as much as possible. 12. Lift your arms up and out as you descend. 13. Elongated torso. 14. Send hands as far away from butt as possible. 15. In profile, the ear does not move forward during the squat, only straight down. 16. Don’t just sink into the squat, pull yourself down with your hip flexors. 17. Don’t let the lumbar curve surrender as you settle into the bottom. 18. Stop when the fold of the hip is below the crease of the knee. Break parallel with your thighs. 19. Squeeeeeeeze glutes and hammies, rise without any leaning forward or shifting of balance. 20. Return on the exact same path as you descended. 21. Use every bit of musculature you can, no part of the body is left uninvolved. 22. On rising, without moving the feet, exert pressure to the outside of your feet as though you were trying to separate the ground beneath you. 23. At the top of the stroke, stand as tall as possible.
Quoted so I can go to 'my posts' on the way to the gym.
On June 29 2011 12:59 LSB wrote: I'm not looking to get buffed up, but a six pack would be really nice. Would that work as a goal?
Age: 18 5'10" 160 pounds
Sure, although you can do almost any exercise and get a six pack. Go do work in the kitchen~
We're pretty biased against pushups and crunches here, as they're pretty useless once you can do like 10 no problem. There is bodyweight training in the OP if you're not interested in a gym or buying weights.
On June 29 2011 14:02 GreenSoldier wrote: If you want to have a 6 pack, i recommend you that:
Been doing this for 3 weeks and it works.
is this a joke?
I would recommend ab exercises after the workout though. I do at least one or two exercises before I foam roll and stretch.
btw I just came up with a great idea! We should make an smartphone apps with the knowledge of TL H&F ! Once I get better with android app making I would love to write up some stuff for it.
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On May 23 2011 01:00 Seth_ wrote: Seth_ Age: 21 || Height: 5'9"/1m76 || Weight: 169lb/76.7kg Starting Date: 05/22/11 || Goal Date: 06/24/11 Weight goals -- Lose 2.7 kg / 6 lb Training goals -- Keep up the 2 times a week of running Nutrition goals -- Less fries, soda, chips and candy... Misc goals -- Don't give up when I seem to not lose anymore weight.
Update (a few days late cause I was a bit sick and the results wouldn't have been accurate)
I weigh 73.7 kg right now (started at 80 kg 3.5 months ago). Made my goal and I gained some muscles as well. I've kept up my twice a week trainings (I even trained 3 x 1.5h in the last 3 days).
I'm just doing push-ups now as strength training (we do some strength training during running practice but not much) but I don't really like push-ups. I'll try to find some weights to train with to improve my upper body. Should I get some whey protein? I don't need to get super muscular but I guess it won't hurt. I don't want to bulk up too much though, I still need to lose fat.
New goals:
Seth_ Age: 21 || Height: 5'9"/1m76 || Weight: 162.5lb/73.7kg Starting Date: 06/28/11 || Goal Date: 08/05/11 Weight goals -- Lose 2.7 kg / 6 lb. 71 kg seems like a nice weight to stay on; maybe 72 with more muscles. Training goals -- Keep up the 2 times a week of running. I should try to improve my 200 and 400 meter times by 1 or 2 seconds. Do some weights and gain some muscles as well. Nutrition goals -- Keep up my diet. (less soda, barely any chips, candy, cookies...) I'll try to fit in some more chicken, eggs as well... Misc goals -- Don't give up when I seem to not lose anymore weight. --------------------------------------------------------------------------------
Weight goals are literally 85-90% made in the kitchen.
Adding muscle you definitely need to be lifting heavy weights. Although 400m training is also good.
Pushups are meh if you can do more than 10 need to do a harder variation or just hit up press/bench/dips or something
Arent weighted/non weighted push ups the same thing as bench? Like, dont they both train the same muscles cept push ups require abit of core and lats as well? I find push ups to be better than dips as they help the pecs as well.
Edit: spoilers and Also would be wise to instead of benching/doing weighted push ups to alternate my bench/ weighted push ups with weighted dips? Or is it better to just stick to one excercise and just not alternate?
I have a question regarding the 'off day' people were talking about when losing weight, where you give yourself one day a week you allow yourself to eat whatever.
Isn't there something like an upper limit of how much calories the body can absorb in a day? For example on a week(end) of bad drinking I consume probably like 10k calories a day. Can the human body even take (and use) that much?
On May 24 2011 16:22 AnxiousHippo wrote: AnxiousHippo Age: 15 Height 180cm Weight 60kg Starting Date: 24/05/11 Goal Date: 30/06/11 Weight Goals - None Training Goals - Regularly train 4 times a week Nutrition Goals - Gain a few kilos Misc Goals - Place in the top 10 for the upcoming cross-country. It's a 4km race against other people in my age group.
I think I'll be focusing on core exercises this month, but I plan to get back into running some time later this year.
Haha! You all thought I'd forgotten. Sorry I haven't been very active around here, I can't really give much advice on this kind of stuff. Just stick to your goals and try your hardest! I managed to fulfill my goals, but I don't know where to go from here.
On May 24 2011 16:22 AnxiousHippo wrote: AnxiousHippo Age: 15 Height 180cm Weight 60kg Starting Date: 24/05/11 Goal Date: 30/06/11 Weight Goals - None Training Goals - Regularly train 4 times a week Nutrition Goals - Gain a few kilos Misc Goals - Place in the top 10 for the upcoming cross-country. It's a 4km race against other people in my age group.
I think I'll be focusing on core exercises this month, but I plan to get back into running some time later this year.
Haha! You all thought I'd forgotten. Sorry I haven't been very active around here, I can't really give much advice on this kind of stuff. Just stick to your goals and try your hardest! I managed to fulfill my goals, but I don't know where to go from here.
On May 24 2011 16:22 AnxiousHippo wrote: AnxiousHippo Age: 15 Height 180cm Weight 60kg Starting Date: 24/05/11 Goal Date: 30/06/11 Weight Goals - None Training Goals - Regularly train 4 times a week Nutrition Goals - Gain a few kilos Misc Goals - Place in the top 10 for the upcoming cross-country. It's a 4km race against other people in my age group.
I think I'll be focusing on core exercises this month, but I plan to get back into running some time later this year.
Haha! You all thought I'd forgotten. Sorry I haven't been very active around here, I can't really give much advice on this kind of stuff. Just stick to your goals and try your hardest! I managed to fulfill my goals, but I don't know where to go from here.
do SS
What's SS?
Does anyone find sit-ups really, really easy? I'm in highschool, can do about 10-15 pushups but I can easily do 100+ sit-ups.
Sit-ups is crap, i used to to Core group training at a gym my school payed for. I did it for probably half a year, and my core is stronger (and better looking) just after almost 1 month on SS. There is no point in doing sit-ups if you can do more then 10 if you want to build strength and look better.
So I'm at my parents place for a few days. All I've got to play around with are my dads ancient dumbbell set with about 30kg worth of plates. It takes forever to take plates on and off (you've got to unscrew this thing alll the way off and then all the way back on) so plenty of rest between sets.
Not a very satisfying workout. I did goblet squats (I think?). bench and overhead presses, curls, rows, and some rotator cuff stuff. Bit of a rest day as I didn't really have enough weight to do much. Also ran up and down the stairs for 20 minutes as warmup/warmdown.
Haha yeah dude the amount of misinformation in the OP alone is too much for me. Only thing I probably agree with is that most "average" people would probably benefit from eating less or controlling portion size or whatever. But that's because most people eat a ton of crap each day.
I was talking about sit-ups with my friend the other day who basically said he's been on a program where he does like 200 every day for his "core work". I basically argued the point that 200 sit-ups doesn't make your abs stronger it only makes them tired and sore. And to do them every day is ludicrous. I tried to explain that you don't make a muscle stronger by simply increasing reps. Like if I told someone that I can benchpress 80lbs for 200 reps and did it every day nobody would think that's impressive they'd all just look at me like I'm retarded.
He of course didn't understand.
I also love it when people ask for advice or ask me why I don't do "core" work or something. I love that anything people ask me 80% of the time my answer is, "Because I squat." Which is somehow and answer that confuses most people when I give it.
Q: "Damn you got tight abs what's your routine?" A: "I squat."
Q: "How are you able to almost dunk?" A: "I squat. Working on full dunk."
Q: "How did you not go down?" (from a tackle, or wrestling. I have really good balance from squatting and hockey LOL) A: "I squat."
Q: "How do you lose this?" (stomach flab/big gut) A: "Eat less pasta and squat heavy."
Q: "Damn how are you so flexible?" A: "Because I have to be in order to squat low."
and my absolute favorite, from a friend who's been a bench monkey most of his life and is insanely good at benching and curling dumbells but has no flexibility or lower body strength whatsoever... Q: "How did you get your legs strong?" A: "I fucking squat. Duh."
On June 29 2011 14:02 GreenSoldier wrote: If you want to have a 6 pack, i recommend you that:
Been doing this for 3 weeks and it works.
is this a joke?
I would recommend ab exercises after the workout though. I do at least one or two exercises before I foam roll and stretch.
btw I just came up with a great idea! We should make an smartphone apps with the knowledge of TL H&F ! Once I get better with android app making I would love to write up some stuff for it.
Why would it be a joke? i've been doing it since weeks (With good nutrition & good sleep) and i start seeing a difference...
Give it a shot, i garantee it worth it. But, as said before, if you go eat mcdonald right after or if you have bad sleep habit, then forget it.
today's workout felt really awesome. seems like the extra 4kg in body weight I put on this month are really helping out + Show Spoiler +
Walking (treadmill): 00:05:00 || 0.4 km (+8 pts) Barbell Squat: 8 kgs x 5 (+6 pts) 22 kgs x 5 (+16 pts) 42 kgs x 3 (+30 pts) 52 kgs x 2 (+36 pts) 62 kgs x 5 (+47 pts) 62 kgs x 5 (+47 pts) 62 kgs x 5 (+47 pts)Personal Record! Standing Barbell Shoulder Press: 8 kgs x 5 (+6 pts) 18 kgs x 3 (+14 pts) 28 kgs x 2 (+21 pts) 38 kgs x 5 (+32 pts)Personal Record! 38 kgs x 5 (+32 pts) 38 kgs x 5 (+32 pts) Barbell Deadlift: 8 kgs x 5 (+6 pts) 58 kgs x 3 (+42 pts) 68 kgs x 2 (+47 pts) 78 kgs x 5 (+60 pts)Personal Record!
I got a couple questions for you guys
I've been adding 2kg every workout in squat, since started SS. The last rep today, I felt like I almost failed, getting stuck in the hole, but managed to push it up. I've got no real squat rack in my gym (using the parallels to hold the barbell), and I'm really scared of squat failure. What should I do? Maybe reduce weight increase for every other workout? Should I ask the gym guy to spot my last set? Is one guy enough to help you in case of failure?
I have a question regarding the 'off day' people were talking about when losing weight, where you give yourself one day a week you allow yourself to eat whatever.
Isn't there something like an upper limit of how much calories the body can absorb in a day? For example on a week(end) of bad drinking I consume probably like 10k calories a day. Can the human body even take (and use) that much?
Here are a few links with regard to your question:
lylemcd wrote No human could eat that many claories in a sitting. For any realistic amount of calories, the body is insanely efficient at absorption although there is some indication that difference in gut bacteria can affect this slightly (e.g. the obese may absorb ~100 cal/day more than the lean).
lylemcd wrote Here's the thing: let's say that you don't get all of the calories absorbed if you eat some absurd number of calories?
I mean, let's say that going from 5000 to 10000 calories all at once means you don't absorb a few hundred or something
Great, you still ate 4700 calories more to accomplish it or whatever the numbers work out. Accomplishing nothing. well, except maybe for getting fat through some screwed up approach to *something*.
This is just one of those questions with no reasonable, useful, practical or meaningful answer.
The bottom line is that the vast majority of the calories you eat will be absorbed. Alcohol can change the game a little, in that alcohol is metabolized preferentially over other nutrients and not stored as fat in any meaningful quantity. However, because Alcohol inhibits fat oxidation, pretty much any fat you eat while drinking will be stored.
Random obesity article headlined on the BBC news site. It says that a study has found that Americans consume on average 2,374 calories a day. That actually seems extremely low to me. Or at least lower than I would have expected. (By low I mean a low average, not a personally low amount of calories.)
The article itself mentions nothing about lifestyle of Americans other than daily caloric intake. Now that I hear the average of 2,374 calories (which again seems quite low to me) I tend to think that a lack of physical activity and a deficit of "quality" calories are to blame moreso than people just "eating more".
Just wanted to point it out. I have no real opinion on any of it since I'm not a nutrition expert or scientist conducting obesity studies and reading journals about them all day. I just wonder what the overall big picture is because it seems every once in a while we the public get snapshots of some random new study but unless we personally do a lot of research the bigger picture somehow escapes most people.
On June 29 2011 16:40 jjhchsc2 wrote: Arent weighted/non weighted push ups the same thing as bench? Like, dont they both train the same muscles cept push ups require abit of core and lats as well? I find push ups to be better than dips as they help the pecs as well.
Edit: spoilers and Also would be wise to instead of benching/doing weighted push ups to alternate my bench/ weighted push ups with weighted dips? Or is it better to just stick to one excercise and just not alternate?
Bench requires more core and stabilizers actually; the floor does not move, whereas a barbell does. Requires more secondary muscles to keep it in a straight path. Bench requires lats; for intermediate/advanced lifters, increasing bench is usually centered around strengthening your back and triceps (<-I may be wrong on this :/)
Dips are generally better than pushups as they use your whole body weight.
The thing with pushups is- how do you get stronger/bigger with them? Once you can do more than 10, it just becomes an endurance exercise and that does not increase strength or size. Also, it would be pretty difficult to balance 100lbs on your back for weighted pushups.
What kind of workout are you doing? Any reason why no SS? As a beginner it's much better to just stick with bench until you can't progress linearly anymore.
On June 29 2011 22:30 Tulius wrote: today's workout felt really awesome. seems like the extra 4kg in body weight I put on this month are really helping out + Show Spoiler +
Walking (treadmill): 00:05:00 || 0.4 km (+8 pts) Barbell Squat: 8 kgs x 5 (+6 pts) 22 kgs x 5 (+16 pts) 42 kgs x 3 (+30 pts) 52 kgs x 2 (+36 pts) 62 kgs x 5 (+47 pts) 62 kgs x 5 (+47 pts) 62 kgs x 5 (+47 pts)Personal Record! Standing Barbell Shoulder Press: 8 kgs x 5 (+6 pts) 18 kgs x 3 (+14 pts) 28 kgs x 2 (+21 pts) 38 kgs x 5 (+32 pts)Personal Record! 38 kgs x 5 (+32 pts) 38 kgs x 5 (+32 pts) Barbell Deadlift: 8 kgs x 5 (+6 pts) 58 kgs x 3 (+42 pts) 68 kgs x 2 (+47 pts) 78 kgs x 5 (+60 pts)Personal Record!
I got a couple questions for you guys
I've been adding 2kg every workout in squat, since started SS. The last rep today, I felt like I almost failed, getting stuck in the hole, but managed to push it up. I've got no real squat rack in my gym (using the parallels to hold the barbell), and I'm really scared of squat failure. What should I do? Maybe reduce weight increase for every other workout? Should I ask the gym guy to spot my last set? Is one guy enough to help you in case of failure?
Learn how to dump the bar- basically if you're going to fail, let go and step forward quickly. This is actually the safest way to dump it, unless you're lifting like 1000lbs with trained spotters.
If you've seen people fail snatch behind them, it's the same idea.
EPT
I managed to fulfill my goals, but I don't know where to go from here. 
