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On April 19 2015 17:09 GoShox wrote:Hi guys, this is probably a really dumb question but I figured I'd ask anyways. I have absolutely no idea about anything when it comes to weight lifting, I ran cross country in high school and cardio/sports have always been my only form of exercise, but I'd like to get into lifting a little bit as I'm very out of shape. I'm living at home at the moment, and we have exercise equipment exactly like this in our basement: + Show Spoiler +What I was wanting to do is use this or go to the gym every other day, and in my off days, go on a nice run, mixing in some HIIT on some of those cardio days, and taking days off when necessary. Will I be able to get a good workout off of that equipment, or should I be going to a gym? Obviously I'd prefer to use this equipment at home as it saves money, but is it enough to get a decent workout?
What are your goals for integrating lifting into your exercise regimen? If it's to get big and/or strong, that equipment's not really gonna cut it. You could basically do pushups and pullups and get the same effect as that those will give you. Having a gym which lets you do the squat/bench/deadlift/etc would really be the only option there.
If your goal's not to get big and just have a nicer lean body like runners tend to have, that equipment might be enough to cut it. You can do a lot of bodyweight exercises if that's the case. More info on that here http://www.teamliquid.net/forum/sports/288386-bodyweight-training
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On April 19 2015 17:09 GoShox wrote:Hi guys, this is probably a really dumb question but I figured I'd ask anyways. I have absolutely no idea about anything when it comes to weight lifting, I ran cross country in high school and cardio/sports have always been my only form of exercise, but I'd like to get into lifting a little bit as I'm very out of shape. I'm living at home at the moment, and we have exercise equipment exactly like this in our basement: + Show Spoiler +What I was wanting to do is use this or go to the gym every other day, and in my off days, go on a nice run, mixing in some HIIT on some of those cardio days, and taking days off when necessary. Will I be able to get a good workout off of that equipment, or should I be going to a gym? Obviously I'd prefer to use this equipment at home as it saves money, but is it enough to get a decent workout?
From what i see, you can work out your chest with the left machine you have, and shoulder with your second, it may also hit your back muscles a little bit if you pull it to your chest instead of your shoulders. There maybe 1-2 extra workouts that i dont know and cant see. If you buy some extra bars and dumbells and a bench, you can pretty much do everything at home, like me! i dont like gym saloons and i dont workout often, even though most of my friends started to see the difference and call me fit.
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On April 20 2015 11:56 lastpuritan wrote:Show nested quote +On April 19 2015 17:09 GoShox wrote:Hi guys, this is probably a really dumb question but I figured I'd ask anyways. I have absolutely no idea about anything when it comes to weight lifting, I ran cross country in high school and cardio/sports have always been my only form of exercise, but I'd like to get into lifting a little bit as I'm very out of shape. I'm living at home at the moment, and we have exercise equipment exactly like this in our basement: + Show Spoiler +What I was wanting to do is use this or go to the gym every other day, and in my off days, go on a nice run, mixing in some HIIT on some of those cardio days, and taking days off when necessary. Will I be able to get a good workout off of that equipment, or should I be going to a gym? Obviously I'd prefer to use this equipment at home as it saves money, but is it enough to get a decent workout? From what i see, you can work out your chest with the left machine you have, and shoulder with your second, it may also hit your back muscles a little bit if you pull it to your chest instead of your shoulders. There maybe 1-2 extra workouts that i dont know and cant see. If you buy some extra bars and dumbells and a bench, you can pretty much do everything at home, like me! i dont like gym saloons and i dont workout often, even though most of my friends started to see the difference and call me fit.
No, as the poster above said those machines are worthless. They do not provide enough resistance or allow him to recruit his main upper body muscles in a meaningful way. Push ups are a good alternative to develop a bit of strength and endurance, but won't help you put muscle mass on.
If you can't progressively lift heavy weights you will not put muscle on.
Sell that on craiglist if you can.
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Thanks for the replies guys. I'm not really trying to get "big", just much more in shape and get more of a runner's body.
I think I'm gonna use the equipment I have for a couple weeks just to get used to working out and getting in that frame of mind, then start going to a real gym where there's a much wider range of equipment to use.
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On April 21 2015 05:32 GoShox wrote:
Thanks for the replies guys. I'm not really trying to get "big", just much more in shape and get more of a runner's body.
I think I'm gonna use the equipment I have for a couple weeks just to get used to working out and getting in that frame of mind, then start going to a real gym where there's a much wider range of equipment to use.
If you're not looking to get big, there are a ton of great bodyweight exercises you can do that, imo, are better than using the machines you have. It looks like you have a lat pulldown, chest press, row, chest flies, and some leg isolation stuff. You can do all sorts of pushup variations and dips to work your horizontal and vertical push movement, pullup variations and inverted rows for horizontal and vertical pull movement, and squats, lunges, and pistols for your legs. These are all excellent for general health and fitness, since you're not looking to get huge.
You can always supplement some movements on the machines you have, but I just think if you can do the lift without the machine, you're better off because the machines basically don't work your stabilizers.
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I have really small wrists/forearms and I'd like to increase their size this summer without going to the gym/doing much more outside of my routine (ik, no gym=bad). How much would those ironmind captains of crush grip trainers help out with forearm size if I worked with those for the next 3 months or so? I read I can't really do much about my wrists, which I can easily connect my thumb and index finger around with an extra cm of space. But I think some extra forearm might help reduce the looks on my small wrists in comparison, right?
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A wrist roller is what you are looking for.
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OK so i'm 30 years old, 5' 11" and 250 lbs and i have finally kinda woken up to the reality of my situation. I wanna start losing fat and getting fit so, like, where the fuck do i start??
I was thinking of getting a bike and doing 1-2 hours per day on that for a start. I really am lost when it comes to fitness though because i have never even tried to be fit in my whole life.
Any recommendations?
edit: I'm also extremely poor (re money) so joining an expensive gym is probably out of the question.
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On June 02 2015 00:16 Jockmcplop wrote:
OK so i'm 30 years old, 5' 11" and 250 lbs and i have finally kinda woken up to the reality of my situation. I wanna start losing fat and getting fit so, like, where the fuck do i start??
I was thinking of getting a bike and doing 1-2 hours per day on that for a start. I really am lost when it comes to fitness though because i have never even tried to be fit in my whole life.
Any recommendations?
edit: I'm also extremely poor (re money) so joining an expensive gym is probably out of the question.
The best exercise plan is the one that you stick to. The heavy recommendation here will be barbell weightlifting (squat/deadlift/bench/press) as it's great for building muscle which will help you burn more fat and lower your bf%. If you don't have access to a gym you can try bodyweight training which is also really good. This subreddit looks like it has a lot of good info for getting into it: https://www.reddit.com/r/startbodyweight/ Adding in some cardio like riding your bike for an hour idea certainly isn't a bad idea but it's good to have something that you can measure and progress in which weightlifting and bodyweight training are both great for. However if you find it easier to stick to something like p90x than go for it, consistency is key!
Your #1 priority is going to be your diet though, this is where all your weight gains and losses will come from! Try a website like myfitnesspal or fitday and accurately track your calories to see what you're taking in and use a BMR calculator to find how many calories you're burning per day. You're going to want to eat 300-500 calories less than you're burning per day for fat loss, and adjust as you progress based on results. This should result in losing about a pound per week which is a healthy rate. Check out the nutrition guide thread for more info.
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On June 02 2015 00:26 decafchicken wrote:Show nested quote +On June 02 2015 00:16 Jockmcplop wrote:
OK so i'm 30 years old, 5' 11" and 250 lbs and i have finally kinda woken up to the reality of my situation. I wanna start losing fat and getting fit so, like, where the fuck do i start??
I was thinking of getting a bike and doing 1-2 hours per day on that for a start. I really am lost when it comes to fitness though because i have never even tried to be fit in my whole life.
Any recommendations?
edit: I'm also extremely poor (re money) so joining an expensive gym is probably out of the question. The best exercise plan is the one that you stick to. The heavy recommendation here will be barbell weightlifting (squat/deadlift/bench/press) as it's great for building muscle which will help you burn more fat and lower your bf%. If you don't have access to a gym you can try bodyweight training which is also really good. This subreddit looks like it has a lot of good info for getting into it: https://www.reddit.com/r/startbodyweight/ Adding in some cardio like riding your bike for an hour idea certainly isn't a bad idea but it's good to have something that you can measure and progress in which weightlifting and bodyweight training are both great for. However if you find it easier to stick to something like p90x than go for it, consistency is key! Your #1 priority is going to be your diet though, this is where all your weight gains and losses will come from! Try a website like myfitnesspal or fitday and accurately track your calories to see what you're taking in and use a BMR calculator to find how many calories you're burning per day. You're going to want to eat 300-500 calories less than you're burning per day for fat loss, and adjust as you progress based on results. This should result in losing about a pound per week which is a healthy rate. Check out the nutrition guide thread for more info.
Excellent i'm down with this.
I even think my uncle has some weightlifting equipment that he's too old to use so i might be able to get it free 
I think you're right about my diet being the priority. Its amazing how much crap I eat when I sit and add it all up online. Unbelievable.
I might start keeping a blog on here about this because its gonna be a pretty massive project.
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On June 02 2015 00:57 Jockmcplop wrote:Show nested quote +On June 02 2015 00:26 decafchicken wrote:On June 02 2015 00:16 Jockmcplop wrote:
OK so i'm 30 years old, 5' 11" and 250 lbs and i have finally kinda woken up to the reality of my situation. I wanna start losing fat and getting fit so, like, where the fuck do i start??
I was thinking of getting a bike and doing 1-2 hours per day on that for a start. I really am lost when it comes to fitness though because i have never even tried to be fit in my whole life.
Any recommendations?
edit: I'm also extremely poor (re money) so joining an expensive gym is probably out of the question. The best exercise plan is the one that you stick to. The heavy recommendation here will be barbell weightlifting (squat/deadlift/bench/press) as it's great for building muscle which will help you burn more fat and lower your bf%. If you don't have access to a gym you can try bodyweight training which is also really good. This subreddit looks like it has a lot of good info for getting into it: https://www.reddit.com/r/startbodyweight/ Adding in some cardio like riding your bike for an hour idea certainly isn't a bad idea but it's good to have something that you can measure and progress in which weightlifting and bodyweight training are both great for. However if you find it easier to stick to something like p90x than go for it, consistency is key! Your #1 priority is going to be your diet though, this is where all your weight gains and losses will come from! Try a website like myfitnesspal or fitday and accurately track your calories to see what you're taking in and use a BMR calculator to find how many calories you're burning per day. You're going to want to eat 300-500 calories less than you're burning per day for fat loss, and adjust as you progress based on results. This should result in losing about a pound per week which is a healthy rate. Check out the nutrition guide thread for more info. Excellent i'm down with this. I even think my uncle has some weightlifting equipment that he's too old to use so i might be able to get it free I think you're right about my diet being the priority. Its amazing how much crap I eat when I sit and add it all up online. Unbelievable. I might start keeping a blog on here about this because its gonna be a pretty massive project.
Yep, important to actually add up everything, it's crazy what you'll eat without even noticing. Let me know if you need me to point you in the right direction of any more pertinent info, the stickies/OPs of the nutrition/health&fitness threads are a great place to start.
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Canada13410 Posts
So question for you people.
I've committed to losing some weight and eating healthier back in May. I've managed to lose 10 pounds so far just controlling diet and focusing on eating better for me foods while also cycling 10k 5 times a week at least.
I don't have a lot of space and will be moving soon and am short on time so I decided not to do the gym and instead bought some resistance bands varying in resistance from 5 lbs to 30 lbs in 5 lb increments which are much cheaper than dumbbells of similar weights.
Is there anywhere i can get a solid set of excercises to do using them for upper and lower body? Thinking of doing the bands 3 times a week and biking 3 times a week with one day off to try and vary my excercise some more.
Thanks!
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I don't use resistance bands myself, but I'd imagine you could do a bunch of push/pull variations with them for your upper body.
- pushups
Wrap the band around both your palms, with the band going behind your back, then do pushups.
- overhead press
Bands go under your foot and around your palms, then do an overhead press.
- face pulls
Sit with your legs straight in front of you, wrap band around feet and hold the 2 ends with your hands. Pull your hands back to your ears.
- rows
Same as face pulls except your pull your hands back to the side of your body right under your pecs.
For lower body, you're probably better off doing pistol squats (one legged squat with your other leg straight out in front of you) and glute ham raises. Not sure how heavy your are, but your bed or a couch might be able to support your weight when doing a GHR. For core, you can do L sit, planks, tummy vacuums...
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Serious inquiry - would even love to accept PMs
Hey guys - I'm training to become a Police Officer and one of my goals right now is to run a sub 10 minute, 1.5 mile run (or 2.4 km).
I've searched all over online and have come to the conclusion that I'm not supposed to be running 1.5 miles every day? I currently run this distance in 12 minutes but need help cutting this down into splits.
There's just so much advice all over Google and I'm not sure which one to follow. Anyone on TL.net have proven experience of improving their time with specific training?
I've been doing Insanity the work out for a couple of weeks and that actually help cut my time down from 13.5 minutes to 12 minutes for my 1.5 mile run.
But in order to really get under 10 minutes, I believe I could really use runner specific advice.
Thank you guys!
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On June 30 2015 05:51 jjun212 wrote:
Serious inquiry - would even love to accept PMs
Hey guys - I'm training to become a Police Officer and one of my goals right now is to run a sub 10 minute, 1.5 mile run (or 2.4 km).
I've searched all over online and have come to the conclusion that I'm not supposed to be running 1.5 miles every day? I currently run this distance in 12 minutes but need help cutting this down into splits.
There's just so much advice all over Google and I'm not sure which one to follow. Anyone on TL.net have proven experience of improving their time with specific training?
I've been doing Insanity the work out for a couple of weeks and that actually help cut my time down from 13.5 minutes to 12 minutes for my 1.5 mile run.
But in order to really get under 10 minutes, I believe I could really use runner specific advice.
Thank you guys!
Check the running thread, the OP seems to know his shit when it comes to running
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On June 30 2015 05:51 jjun212 wrote:
Serious inquiry - would even love to accept PMs
Hey guys - I'm training to become a Police Officer and one of my goals right now is to run a sub 10 minute, 1.5 mile run (or 2.4 km).
I've searched all over online and have come to the conclusion that I'm not supposed to be running 1.5 miles every day? I currently run this distance in 12 minutes but need help cutting this down into splits.
There's just so much advice all over Google and I'm not sure which one to follow. Anyone on TL.net have proven experience of improving their time with specific training?
I've been doing Insanity the work out for a couple of weeks and that actually help cut my time down from 13.5 minutes to 12 minutes for my 1.5 mile run.
But in order to really get under 10 minutes, I believe I could really use runner specific advice.
Thank you guys!
Nvm - saw you posted in the running thread already!
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Hoping you guys could help identify a pain I've been having recently. Today when I was warming up for squats, while doing 95 lbs, my quads starting burning immensely. It felt sort of like extreme doms or muscle fatigue.
This first happened last monday after taking about two weeks off, but I pushed through it then and was able to finish my workout. Extreme doms the next day, and it started hurting again both wed and fri while I was warming up. I figured it was just because I took a break, and on this monday I was fine. Then again today I experienced it, so I'm not sure what's happening.
Have any of you experienced anything like this/have any idea what it's about?
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lets say u were to do 100 situps.
Does doing like 5 sets that add up to 100 or doing 100 in one set, whats the difference? Is the spaced out sets simply because its a nicer build up and not so tiring, or it is much better to rest between instead of doing it in one go (assuming you could)
I've always just kind wondered about it, again this is assuming it could do it all in one go, i just picked situps and a random number, would there be different exercises where the answer would differ?
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On July 09 2015 13:34 Shock710 wrote:
lets say u were to do 100 situps.
Does doing like 5 sets that add up to 100 or doing 100 in one set, whats the difference? Is the spaced out sets simply because its a nicer build up and not so tiring, or it is much better to rest between instead of doing it in one go (assuming you could)
I've always just kind wondered about it, again this is assuming it could do it all in one go, i just picked situps and a random number, would there be different exercises where the answer would differ?
If you're capable of doing 100 reps, it's not doing particularly much for your muscles anyway. It's more cardio than anything else. It does matter when you're talking about more difficult exercises than situps, or exercises involving weights though.
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im curious is flexing a kind of exercise, just standing in front of the gym mirror and just flexing in a bunch of different poses also an exercise thing or more of a practice show thing
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EPT![[image loading]](https://www.buysellcommunity.com/uploads/050309/ww1/sfzcvzpaqvmn.jpg)
