EPTWtf is with vitamin D. Time to search. Dont think I have any in the house. What kind of dosage?
TL Health and Fitness Initiative 2011 - Page 499
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Froadac
United States6733 Posts
Wtf is with vitamin D. Time to search. Dont think I have any in the house. What kind of dosage? | ||
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BouBou.865
Netherlands814 Posts
On August 14 2011 13:01 AndyJay wrote: Anyone seen the 2008 doco Bigger Strong Faster? It says a lot of interesting things about performance enhancing drugs and professional sports. Did watch it. After I saw it I realised that there's basicaly NO way at the top that non-steroids users can compete with steroids users. Steroids users can train harder, faster and safer : / Pretty depressing for me, but a decent docu imo. | ||
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jjhchsc2
Korea (South)2393 Posts
On August 14 2011 09:02 Matoo- wrote: Thanks for the advice. After reading up a lot about gymnastics I've found it to be quite fascinating and ordered a pair of rings and a book (Building the Gymastic Body) that should help me do the exercises with proper form. I'm going to spend the next 2 months doing very basic bodyweight exercises followed by sprint/rest swimming and heavy stretching. Here's what my program is going to look like: + Show Spoiler + Warmup: Work towards achieving 60s plank / reverse plank / hollow hold with arms up / arch hold / parallel bar support / chin-up & pull-up dead hang / inverted hang. 3 sets of each. Basic workout: - Push-ups with elevated feet until 10+, then dips (on rings) until 10+, then weighted. - Chin-ups / pull-ups until 10+, then weighted. 3 sets of each. Advanced workout: I'll only start doing this once I can hold the warmup exercises for 60s. - Planche. - Front lever and back lever. - Spend 15 minutes in handstand position (on wall) working towards good form, free-standing handstand, and pushups. 2 days of rest between workouts. Gonna write down my current scores to keep track of progression. -- Then 20 min of swimming: sprinting sequences followed by rest. -- Then 40 min of stretching: Scapula mobilization (from here), wall slides, cat stretch, arms back, seated pike, seated straddle, frog stretch, partial side splits, knee lunge, kneeling pike, seal stretch, bridge wall walk, german hangs (rings), all the while doing wrist movements when my arms are free. Also, wrist pushups, from my knees at first because it hurts too much otherwise. 3 sets of each. Gonna take pictures of myself in maximum extension to keep track of flexibility gains. -- Eat paleo + protein-heavy food. I'm a bit lost regarding the frequency of the stretching though. I've read on some websites that the more the merrier and if you can stretch multiple times a day it's great. Others say that it's better to do post-workout heavy stretching that will leave you sore as fuck but only once or two times a week. My current take would be to do the full 40-min stretching about 2 times a week, but do the wrist pushups everyday. Is that correct? wow your program is very similiar to mine. for all bw excercises be strict on your form like for push ups- have your hands placed ( any width) aligned with your and not your shoulders. and also tense your abs abit and your legs so that you have a stable core and straight body when doing the push ups. and keep your head decently tucked to your chest. for bench dips- make sure you are warm and stretched so you dont strain your shoulder. also make sure your lower back/ back touches the bench when you go down and if it doesnt then you might strain your shoulder. for planks try doing one legged or one armed or weighted when you can get past 40-50 seconds. for swimming and running read up on HIIT training as eshlow staated before. good luck on your progress and keep posting | ||
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Kamais_Ookin
Canada4218 Posts
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Ludrik
Australia523 Posts
http://s3.amazonaws.com/StrongLifts/stronglifts-5x5-report.pdf They're both solid programs and with a progress on linear progression so are good for beginners. @Everyone else. Stop posting so fast! I thought I had another week before we got to 500 pages and post progress updates. | ||
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Matoo-
Canada1397 Posts
On August 14 2011 16:42 4thHatchery wrote: @Matoo- Yes! Nice to see someone else start bodyweight training. Good luck and enjoy acquiring new skills. Take good care of your wrists though mine are kinda fucked. Sorry to hear that, how did you damage them? And yeah my wrist flexibility is terrible right now. It hurts a lot if I try to do the planche with fingers pointing forward (it's ok-ish with fingers pointing outwards). I've added this exercise to my stretching routine, and will start training planche only when I feel comfortable. Also, I don't want to spill my brains on the concrete floor of my garage so I'm gonna buy a mat to put below the rings. But mats look super expensive, the cheapest one I've found is this one at $160 :/ any suggestions? | ||
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Matoo-
Canada1397 Posts
On August 14 2011 17:01 jjhchsc2 wrote: for push ups- have your hands placed ( any width) aligned with your and not your shoulders. for bench dips- make sure you are warm and stretched so you dont strain your shoulder. also make sure your lower back/ back touches the bench when you go down and if it doesnt then you might strain your shoulder. Looks like you skipped a word in your first sentence :p with what should my hands be aligned? I thought that hands could be placed anywhere really, e.g. placing them closer to the belly button will be harder but prepare better for the planche, etc. About the dips, I'm going to do them on rings, from what I've read it doesn't cause as many shoulder problems as bench dips. Wish you a good progress too.  | ||
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4thHatchery
Finland125 Posts
On August 14 2011 18:25 Matoo- wrote: Sorry to hear that, how did you damage them? And yeah my wrist flexibility is terrible right now. It hurts a lot if I try to do the planche with fingers pointing forward (it's ok-ish with fingers pointing outwards). I've added this exercise to my stretching routine, and will start training planche only when I feel comfortable. Also, I don't want to spill my brains on the concrete floor of my garage so I'm gonna buy a mat to put below the rings. But mats look super expensive, the cheapest one I've found is this one at $160 :/ any suggestions? I guess I've worked through pain a bit too much. Plus, I have poor blood circulation in my hands and feet. There's still some discomfort in handstands and I stopped planche progressions for now. I'm working on wrist flexibility as well and also doing wrist pushups on my knees. I don't know how to "properly" do myofascial release, but just a few days ago I started going to town on my forearms with my elbows hoping this will help recruit the proper muscles so my wrists don't have to compensate. | ||
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kurrysauce
272 Posts
I've been having upper back pain and pain around the traps for the longest time ( bout.. 9 months) Didn't get it checked until now. Went to a well known physiotherapist , he told me that I had muscular imbalances on my upper body . (Too much chest work too little back work) which caused the back to be slightly hunched and in pain and that I'm leaning to my left side due to my left side being weaker? (not entirely certain about what he said) Problem is I don't have the money to receive treatment rehab and shit from him. do you guys have any idea what I can do to fix this problem? Was told to start rowing 3x a week by him. Have any of you guys been stuck in my situation before? | ||
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Ludrik
Australia523 Posts
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BouBou.865
Netherlands814 Posts
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eshlow
United States5210 Posts
On August 14 2011 15:38 Release wrote: Release Age: 14 || Height: 5'7" || Weight: 146.4lbs Starting Date: 8/14/11 || Goal Date: 1/1/2012 Weight goals -- 120lbs Training goals -- N/A Nutrition goals -- maintain ketogenic deit Misc goals -- 10% bf You should probably focus on gaining muscle mass instead of losing weight. Paleo + Starting Strength would be good... | ||
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eshlow
United States5210 Posts
On August 14 2011 16:45 jjhchsc2 wrote: vitamin c helps me when i have a cold. also eating real foods helps as well for the weight gain part- eat more and lift weights Good food is good. Vitamin C does not work for colds. If anything it's a placebo at best according to the science. Vitamin D does. On August 14 2011 16:36 Froadac wrote: Went on 2.5 week trip. Seriousyl slacking. And now my back is bothering me. And I got sick. Lost a lot of weight :/ Def need to reset again  Any advice for getting well quickly from a cold? Also gain weight apart from milk/a lot of food?http://www.eatmoveimprove.com/2009/10/a-closer-look-at-vitamin-d/ + there's some more recent stuff in pubmed I haven't gotten around to adding | ||
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Kamais_Ookin
Canada4218 Posts
On August 14 2011 18:24 Ludrik wrote: Thank you very much!A popular 5x5 program is stronglifts which is also mentioned in the OP. http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/ http://s3.amazonaws.com/StrongLifts/stronglifts-5x5-report.pdf They're both solid programs and with a progress on linear progression so are good for beginners. @Everyone else. Stop posting so fast! I thought I had another week before we got to 500 pages and post progress updates. Now I just got to choose between the 2 but they're both good haha. | ||
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eshlow
United States5210 Posts
On August 13 2011 16:01 DimmuKlok wrote: Sure, lol. I started off just eating less than I normally ate, although not changing what I ate, and going to the gym daily to use an elliptical for an hour. This was before I found this thread and before I did much research on getting fit. I lost 30lbs doing this but it started to get really hard to lose additional weight. I was convinced that all I needed to do to lose additional weight was to do even more cardio. Then I found TL H&F. I received tons of helpful information from the OP and from asking question in the thread. I eventually came to the conclusion that what I was doing was inferior. I started SS and eating as Paleo as possible, all the while watching my caloric intake. I was worried at first because up until then I thought cardio was the only way to lose weight and the more cardio you did the more weight you lost. But I was wrong. I stopped doing cardio completely and relied on my diet to lose weight. I was happily surprised to find that I was losing weight even faster than I was before, and it was a lot easier than doing cardio for a couple hours everyday. SS helped with the weight loss too, but I mostly love SS for all the strength gain. I've been doing SS and eating Paleo(ish) ever since and have lost 90.5lbs so far, with 110lbs as my goal. I strongly recommend anyone that wants to lose weight to try out the Paleo diet. There's a lot of helpful information about it in the OP and I've had nothing but success with it. Thanks for reading. ^^ You sir are now in the OP! Also, I need more testimonials guys Link me to ones you've previous written or write up yours totally.... | ||
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sJarl
Iceland1699 Posts
Today's smolov was postponed until tomorrow due to excessive furniture moving. | ||
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Release
United States4397 Posts
On August 15 2011 00:24 eshlow wrote: You should probably focus on gaining muscle mass instead of losing weight. Paleo + Starting Strength would be good... gym membership ends this month, school starting. I'll be bulking when track starts at the beginning of next year where i have access to the school's weight room. | ||
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eshlow
United States5210 Posts
On August 15 2011 03:58 sJarl wrote: Didn't you add Malinor's? Today's smolov was postponed until tomorrow due to excessive furniture moving. Where is it? :x I was gonna add it after someone compiled but that didn't happen so I lost track of where it was | ||
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4thHatchery
Finland125 Posts
On August 15 2011 04:17 eshlow wrote: Where is it? :x I was gonna add it after someone compiled but that didn't happen so I lost track of where it was http://www.teamliquid.net/forum/viewmessage.php?topic_id=180919¤tpage=372#7440 | ||
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eshlow
United States5210 Posts
On August 15 2011 04:30 4thHatchery wrote: http://www.teamliquid.net/forum/viewmessage.php?topic_id=180919¤tpage=372#7440 Added. Anyone have anymore training or diet or whatever else testimonials? | ||
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