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On December 13 2011 00:48 Chaves wrote:
Hello Guys, Im thinking in starting go to the gym to lose some weight ... Its like a new year resolution ... so that ll be my 21 years gift to myself ... So, i know i need to maybe consult a doctor, nutricionist (not sure if that's the right word in english) and a personal trainer and bla bla ... (not much money for that one, but they probally got it at the gym)
that is my status atm: 1.75 metros
125 kg. (holy sh1t im fat, not sure about this number, need to balance, but tis something like that ...)
I dont have much time to workout, that's not a excuse ... I know i need to have time to my self, i Work 8 - 10 hours day and got university 5 hours/day also i need to take bus to work and university, its something like 4 hours, 2 hours to go and 2 to go back ...
12+5 = 17 hours wake, it let me 7 hours to sleep but i sleep like 5 hours TOP. Cos i need to play some sc2 and browse 9 gag ... study a litle bit ...(liar i never study ashjiasd)
The good thing is: I can work less somedays of week 6 hours 3 days of week, and with that time instead of playing video-games I ll work out ... I need to know if there's some topic where can i found: better exercise to wieght loss ... should i just walk like 1 or 2 hours? should i do something else?
About food: How can i make food with x calories, there's a topic for that with recipes and etc? how can i know how many calories i burn in 1 day of workout in my routine?
I was thinking in together with that project to lose wieght making a android aplication and maybe latter a iphone aplication that can make that calcs and help ppl like me, but that's a history for another topic ...
And i also miss making sport's like i used to play (i was awful but that was rly fun) nowdays i cant rly play soccer cos im too fat and i just got tierd ...
Just Read the main Thread of this section, and i got almost all i need, anyway, feel free to give me some tips.
Proper sleep and proper nutrition are going to play more of a role in weight loss than exercise/training.
You really need to get at least 7.5 hours of sleep if possible.... overstress from lack of sleep can lead to hypercortisolism = increase in visceral abdominal fat and back fat (which also increases risk for diabetes, heart disease, stroke, and other metabolic syndrome factors).
Regardless, the best thing to do is just start eating real foods -- meats, fish, eggs, birds, vegetables, nuts, fruits, etc. and cut out all of the processed junk especially liquids like sodas and whatnot.
As for exercise, it depends. If you like running then running works. Bodyweight exercises can be incredibly good at this point as well.... bodyweight squats, pushups, etc. Hitting up the gym with barbells works as well. It's up to you.
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On December 13 2011 00:48 Chaves wrote:
Hello Guys, Im thinking in starting go to the gym to lose some weight ... Its like a new year resolution ... so that ll be my 21 years gift to myself ... So, i know i need to maybe consult a doctor, nutricionist (not sure if that's the right word in english) and a personal trainer and bla bla ... (not much money for that one, but they probally got it at the gym)
that is my status atm: 1.75 metros
125 kg. (holy sh1t im fat, not sure about this number, need to balance, but tis something like that ...)
I dont have much time to workout, that's not a excuse ... I know i need to have time to my self, i Work 8 - 10 hours day and got university 5 hours/day also i need to take bus to work and university, its something like 4 hours, 2 hours to go and 2 to go back ...
12+5 = 17 hours wake, it let me 7 hours to sleep but i sleep like 5 hours TOP. Cos i need to play some sc2 and browse 9 gag ... study a litle bit ...(liar i never study ashjiasd)
The good thing is: I can work less somedays of week 6 hours 3 days of week, and with that time instead of playing video-games I ll work out ... I need to know if there's some topic where can i found: better exercise to wieght loss ... should i just walk like 1 or 2 hours? should i do something else?
About food: How can i make food with x calories, there's a topic for that with recipes and etc? how can i know how many calories i burn in 1 day of workout in my routine?
I was thinking in together with that project to lose wieght making a android aplication and maybe latter a iphone aplication that can make that calcs and help ppl like me, but that's a history for another topic ...
And i also miss making sport's like i used to play (i was awful but that was rly fun) nowdays i cant rly play soccer cos im too fat and i just got tierd ...
Just Read the main Thread of this section, and i got almost all i need, anyway, feel free to give me some tips.
you dont need a nutritionist or a PT. just eat real foods (see the paleo thread in this subforum for more information), and maybe - if your schedule allows for it - do some sort of weight lifting three times a week (see "recommended training" thread). but losing weight is mostly done by eating less.
of course, as eshlow already pointed out, sleep is very important. your daily schedule sounds like a nightmare to me, but you should really try to get 7-8 hours every night.
there is also a thread or two with tasty and easy recipes in our forum, so go check that out.
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Paleo, its working for me. If you stick with it you will see results. Figuring out portions and what not to eat is the hard part. Might as well throw all the bad stuff you own out in the trash if your going to do this otherwise it will sit there and taunt you...daily.
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I've been reading a lot of free resources and have been trying to piece together a proper routine, but honestly I'm a bit overwhelmed with all the information, and I don't know how to apply it. My goals include partaking in triathlons, bboying, and freerunning.
I've been doing StrongLifts 5x5 for 7 weeks now on MWF, and while I have been getting stronger, I don't think powerlifting will help me with my goals too much. I've been reading a lot on body weight exercises recently and come to the conclusion that body weight work is best suited for me (at least for my upper body), and maybe I should continue doing Squats/Deadlifts on the side?
A problem I run into though, is that there is no way for me to be able to set up rings at home, so I was wondering; is it possible to train with bodyweight effectively without any of the ring work? Or is there some way I might be able to set up rings in a small apartment without much space that I'm missing?
My questions:
Are my routines properly aligned for my goals?
Should I continue to do Squats/DLs on the side while doing bodyweight work for the upperbody?
Can I even do bodyweight work without rings?
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okay I joined a cheap gym called Snap Fitness its like 10.00 more to added there because my parents go there. I'm broke so it works for me.
They have a machine that holds the rack for you...and if you lose control of it...it will catch. So my question is I can do deadlifts, I can do squats.
I'm unsure if overhead press will work, I'm not sure I'm small enough. I guess I could sit down on the bench and do them that way...I'm also wondering how i can do power cleans... I don't see how the motion for those is straight. So I'm wondering in my situation what I could do to in place of those... They don't have a free weight squat bar location etc. Just machines, dumbells etc
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On December 13 2011 06:49 Najda wrote:
I've been reading a lot of free resources and have been trying to piece together a proper routine, but honestly I'm a bit overwhelmed with all the information, and I don't know how to apply it. My goals include partaking in triathlons, bboying, and freerunning.
I've been doing StrongLifts 5x5 for 7 weeks now on MWF, and while I have been getting stronger, I don't think powerlifting will help me with my goals too much. I've been reading a lot on body weight exercises recently and come to the conclusion that body weight work is best suited for me (at least for my upper body), and maybe I should continue doing Squats/Deadlifts on the side?
A problem I run into though, is that there is no way for me to be able to set up rings at home, so I was wondering; is it possible to train with bodyweight effectively without any of the ring work? Or is there some way I might be able to set up rings in a small apartment without much space that I'm missing?
My questions:
Are my routines properly aligned for my goals?
Should I continue to do Squats/DLs on the side while doing bodyweight work for the upperbody?
Can I even do bodyweight work without rings?
Just because you are doing 'powerlifting' excercises, you aren't executing them with powerlifting style. Furthermore as a newbie you aren't a powerlifter or bodybuilder, you're just weak. I'd highly recommend sticking with SL or Starting Strength for about 6 months in total to get a pretty solid strength base. Then you can look into bodyweighttraining, the poster 'eschlow' has written a really in-depth book on bodyweight training 
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Any suggestions for healthy ways to gain an appetite? I work out plenty (usually non traditional gym stuff, dancing/longboarding). Even days that I work out heavily, I am lucky to get 1200 Calories. 2000 is out of the question. I have maintained a healthy weight at this level of eating for most of my life. I am vegetarian, so fast food, high calorie foods are more difficult. I have plenty of time/money to eat, but just no appetite. I feel like if I was able to consume more, I would be able to build a bit of muscle.
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On December 13 2011 07:14 purecarnagge wrote:
okay I joined a cheap gym called Snap Fitness its like 10.00 more to added there because my parents go there. I'm broke so it works for me.
They have a machine that holds the rack for you...and if you lose control of it...it will catch. So my question is I can do deadlifts, I can do squats.
I'm unsure if overhead press will work, I'm not sure I'm small enough. I guess I could sit down on the bench and do them that way...I'm also wondering how i can do power cleans... I don't see how the motion for those is straight. So I'm wondering in my situation what I could do to in place of those... They don't have a free weight squat bar location etc. Just machines, dumbells etc
Don't use the smith machine. Find a new gym lol
I'm assuming they have a bench, so you're good there, if not you can just use dumbells. You can use the bench bar, or grab some dumbells for press. I guess you could do goblet squats.
I think you're shit out of luck for deadlifts and cleans. Maybe some other people will have some other ideas.
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On December 13 2011 07:36 RoyGBiv_13 wrote:
Any suggestions for healthy ways to gain an appetite? I work out plenty (usually non traditional gym stuff, dancing/longboarding). Even days that I work out heavily, I am lucky to get 1200 Calories. 2000 is out of the question. I have maintained a healthy weight at this level of eating for most of my life. I am vegetarian, so fast food, high calorie foods are more difficult. I have plenty of time/money to eat, but just no appetite. I feel like if I was able to consume more, I would be able to build a bit of muscle.
I'm jealous, opposite problem  :p
Liquids are your friend. Depending on your level of vegetarianism (?), milk is probably the best option as long as you aren't lactose intolerant. Just drink a lot of whole milk. Nuts could work, they have a lot of calories. Otherwise, just stuff yourself I guess.
whoops double post lol
On December 13 2011 07:15 NeedsmoreCELLTECH wrote:Show nested quote +On December 13 2011 06:49 Najda wrote:
I've been reading a lot of free resources and have been trying to piece together a proper routine, but honestly I'm a bit overwhelmed with all the information, and I don't know how to apply it. My goals include partaking in triathlons, bboying, and freerunning.
I've been doing StrongLifts 5x5 for 7 weeks now on MWF, and while I have been getting stronger, I don't think powerlifting will help me with my goals too much. I've been reading a lot on body weight exercises recently and come to the conclusion that body weight work is best suited for me (at least for my upper body), and maybe I should continue doing Squats/Deadlifts on the side?
A problem I run into though, is that there is no way for me to be able to set up rings at home, so I was wondering; is it possible to train with bodyweight effectively without any of the ring work? Or is there some way I might be able to set up rings in a small apartment without much space that I'm missing?
My questions:
Are my routines properly aligned for my goals?
Should I continue to do Squats/DLs on the side while doing bodyweight work for the upperbody?
Can I even do bodyweight work without rings? Just because you are doing 'powerlifting' excercises, you aren't executing them with powerlifting style. Furthermore as a newbie you aren't a powerlifter or bodybuilder, you're just weak. I'd highly recommend sticking with SL or Starting Strength for about 6 months in total to get a pretty solid strength base. Then you can look into bodyweighttraining, the poster 'eschlow' has written a really in-depth book on bodyweight training
I believe you can set up rings with a door chin-up bar. Lowerbody is best trained with heavy weights though.
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Emperor:
Thanks for pimping the book on reddit... although no one probably clicked the link I'm actually hopefully trying to end up as the "Starting Strength" of bodyweight.
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On December 13 2011 06:49 Najda wrote:
I've been reading a lot of free resources and have been trying to piece together a proper routine, but honestly I'm a bit overwhelmed with all the information, and I don't know how to apply it. My goals include partaking in triathlons, bboying, and freerunning.
I've been doing StrongLifts 5x5 for 7 weeks now on MWF, and while I have been getting stronger, I don't think powerlifting will help me with my goals too much. I've been reading a lot on body weight exercises recently and come to the conclusion that body weight work is best suited for me (at least for my upper body), and maybe I should continue doing Squats/Deadlifts on the side?
A problem I run into though, is that there is no way for me to be able to set up rings at home, so I was wondering; is it possible to train with bodyweight effectively without any of the ring work? Or is there some way I might be able to set up rings in a small apartment without much space that I'm missing?
My questions:
Are my routines properly aligned for my goals?
Should I continue to do Squats/DLs on the side while doing bodyweight work for the upperbody?
Can I even do bodyweight work without rings?
I would continue with squats and DLs, especially since you are a runner (triaths)
Doorway pullup bar with hanging rings is most effective way to set up rings indoors. However, getting both can be expensive so if you had to get sometihng first that's applicable it would be doorway pullup bar... you can do a lot of bodyweight stuff on a bar before you get the rings.
So yes, bodyweight can be done indoors.... but you need a doorway pullup bar first unless you have a tree outside from which to hang rings on.
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On December 13 2011 07:14 purecarnagge wrote:
okay I joined a cheap gym called Snap Fitness its like 10.00 more to added there because my parents go there. I'm broke so it works for me.
They have a machine that holds the rack for you...and if you lose control of it...it will catch. So my question is I can do deadlifts, I can do squats.
I'm unsure if overhead press will work, I'm not sure I'm small enough. I guess I could sit down on the bench and do them that way...I'm also wondering how i can do power cleans... I don't see how the motion for those is straight. So I'm wondering in my situation what I could do to in place of those... They don't have a free weight squat bar location etc. Just machines, dumbells etc
I would not use the smith machine if possible. But if that's the only thing they have (no other squat rack) then go with it.
Seated press is fine.... but instead of the machine use dumbells instead.
Pcleans you will have to do without for now. Substitute bent over rows instead.
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I started on some single-leg squats and noticed that my right leg is quite a bit weaker than my left. This is not a surprise as close to max on deadlifts and squat sometimes my left leg takes over more. On the unilateral leg press I didn't notice a significant difference in strength so it's mainly a ham-glute thing I think. What would be the best way to even this up again? Just do single leg squats with my right leg and then match the number of reps with the left?
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On December 13 2011 11:15 eshlow wrote:Emperor: Thanks for pimping the book on reddit... although no one probably clicked the link I'm actually hopefully trying to end up as the "Starting Strength" of bodyweight.
Haha, no problem thought it was worth a shot :p
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On December 13 2011 22:06 Logros wrote:
I started on some single-leg squats and noticed that my right leg is quite a bit weaker than my left. This is not a surprise as close to max on deadlifts and squat sometimes my left leg takes over more. On the unilateral leg press I didn't notice a significant difference in strength so it's mainly a ham-glute thing I think. What would be the best way to even this up again? Just do single leg squats with my right leg and then match the number of reps with the left?
That is certainly fine. I don't mind machines much for bringing up imbalances either. But as pure strength work I def wouldn't use machines for that.
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Quick question about daily caloric intake for losing weight:
Am I supposed to constantly check my current daily caloric intake as I lose weight? ie I started 145lb and ate 500 less than my daily caloric intake (~2300). After about 2 weeks, I'm sitting at 142lb. Am I supposed to recalculate to get my new daily caloric intake and subtract 500 from that?
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Stick with the old one, since you usually only count fatless mass, lost fat doesn't matter.
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The fat will still absorb energy from heat when the body is trying to keep you warm so it will make a difference, but it shouldn't be very significant.
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What causes men to look pregnant?
I've had this look since yesterday night and my stomach feels heavy, and it's extremely uncomfortable.
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Eshlow what's the name of your book?
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EPT
