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On November 23 2012 11:21 besiger wrote:Show nested quote +On November 23 2012 10:53 eshlow wrote:On November 23 2012 07:54 besiger wrote:
Hi everyone, Ive spent the last hour mulling over the fitness threads here on TL.net and I have learned some things, but I still have some questions and would appreciate some specific help. For starters, I'm a mess, I,m too fat for running and I don't really have access to a gym. I am at 110 kg and really need to get into shape. I have access to a pair of 9 pound dumbbells (are these enough for some weight loss, or do I need to go heavier ?) a lifting bench with 2x15 kg weights a heavy punching bag and a bike. Ive started to watch my diet ( no snacks, no soda, no candy ).
I was wondering if I can get any work done with the stuff I have, and how should I space out my exercise, for the last week (since I started) Ive been doing 7 different dumbbell workouts in 3x8 sets, taking around 30 minutes with some crunches in between each set, ( I was thinking of adding in deadlifts, standing biceps curls and flat bench presses, should I wait or start right away?) I do this every other day. Every day I did either a hour of brisk walking or half an hour of cycling. Should I space these differently ? I can use all the advice I can get, and I have all day to work out.
Thank you. I'm not sure why you're putting this in the bodyweight fitness thread unless you want to do bodyweight fitness? Weight loss is pretty much all diet... you gotta fix that to loes the weight. For exercise, I would suggest doing anything that makes you motivated to stick with exercise. Weights, bodyweight, and/or running are all good. It depends on what your goals are though. What are your goals with exercise? Strength? Muscle? etc.? Ah, this is just a thread for using your own body as weights, sorry about that, my bad, I had like 5 threads opened that I found in the fitness initiative 2012 thread and miss posted. My first and foremost goal is dropping weight, and after that strength/muscle. The bodyweight exercises seem really interesting though, I'm worried id bang up my joints or back being overweight as I am so thats out of the picture for now. I guess nutrition is the biggest part I need to do then, and I will keep cycling and using my dumbbells. Just one more question and ill stop cluttering up your thread. Is it detrimental to use the dumbbells every day, or should I give it a days rest.
It's fine... I just meant that you'd probably get more responses in one of the main threads like the fitness initiative rather than this one since it's very low trafficked. If you want more you can repost over there.
Dropping weight = diet. Fix your nutrition. Check out the nutritional sticky for that... two main methods.
Bodyweight isn't harder on the joints than DBs especially if you scale it down. If you're willing to use things like knee pushups, bands for pullups, bodyweight squats, etc you can easily be doing bodyweight workout routines. If you can get to a gym with a barbell that would be ideal though -- I would suggest doing Starting Strength if that was the case. You should check out Malinor's transformation from 300+ lbs down to under 200 with heavy barbell lifting.
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I've switched my L-sit to having my hands turned backward in preparation for the more advanced phases. Is it normal to have a lot of pressure on the lateral sides of my wrists? Also to have my hold time cut by 50% after switching?
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On December 05 2012 08:59 mordek wrote:
I've switched my L-sit to having my hands turned backward in preparation for the more advanced phases. Is it normal to have a lot of pressure on the lateral sides of my wrists? Also to have my hold time cut by 50% after switching?
Yeah, lateral pressure is common... move your hands closer together if you need to.
Also, yes, it's harder with hands backwards
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On December 05 2012 12:59 eshlow wrote:Show nested quote +On December 05 2012 08:59 mordek wrote:
I've switched my L-sit to having my hands turned backward in preparation for the more advanced phases. Is it normal to have a lot of pressure on the lateral sides of my wrists? Also to have my hold time cut by 50% after switching? Yeah, lateral pressure is common... move your hands closer together if you need to. Also, yes, it's harder with hands backwards
Ok, that makes sense. The painfulness will go away after more training though right? 
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Browsing Eat Move Improve and stumbled across the skill guidelines. I just saw L-sit walks :O This stuff gets me excited
Also I think my muscle-up is weak in the dip portion of the movement but I'm able to do a deep dip with parallel bars at 1.4bw. Do I need to be working on dips from support position. I tried it once by jumping up on the bar and getting to support position and it killed my elbows. Is there a smoother transition or accesory work I should be working on or just try to do some dips in support position as I'm able?
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On December 14 2012 23:42 mordek wrote:Browsing Eat Move Improve and stumbled across the skill guidelines. I just saw L-sit walks :O This stuff gets me excited Also I think my muscle-up is weak in the dip portion of the movement but I'm able to do a deep dip with parallel bars at 1.4bw. Do I need to be working on dips from support position. I tried it once by jumping up on the bar and getting to support position and it killed my elbows. Is there a smoother transition or accesory work I should be working on or just try to do some dips in support position as I'm able?
Are you doing muscle up on bar or rings?
It makes a significant difference, especially if you are using momentum or not
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I have been working on Dragon Flags lately. I do mostly negatives and had a couple of reps which could probably considered to be nearly acceptable (I still have to bent a little bit at the hips to get myself up again, and although I assume that I hit 'depth', I cannot know for certain).
Anyway, this is considered to be mostly a core exercise, but for me the exercise is hardest on my biceps. I cannot do many reps because the biceps is working so hard that I feel I have to be careful.
So my question is just if I am supposed to feel it in my biceps or if that is a hint that I'm doing something wrong. If so, I'll post a video soon for some form advice.
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On December 15 2012 08:14 Malinor wrote:
I have been working on Dragon Flags lately. I do mostly negatives and had a couple of reps which could probably considered to be nearly acceptable (I still have to bent a little bit at the hips to get myself up again, and although I assume that I hit 'depth', I cannot know for certain).
Anyway, this is considered to be mostly a core exercise, but for me the exercise is hardest on my biceps. I cannot do many reps because the biceps is working so hard that I feel I have to be careful.
So my question is just if I am supposed to feel it in my biceps or if that is a hint that I'm doing something wrong. If so, I'll post a video soon for some form advice.
If you want a critique, post a vid!
And yes, the top arm you may feel has a lot of biceps work on it, especially if you are bending it. The "real" flag I guess has straight arm components and relies all on shoulder... but bent arm would still be impressive as hell for someone your weight.
Also, a bent top arm you would expect that there's a lot of biceps tension since that arm is pretty much holding your whole weight up...
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On December 15 2012 07:41 eshlow wrote:Show nested quote +On December 14 2012 23:42 mordek wrote:Browsing Eat Move Improve and stumbled across the skill guidelines. I just saw L-sit walks :O This stuff gets me excited Also I think my muscle-up is weak in the dip portion of the movement but I'm able to do a deep dip with parallel bars at 1.4bw. Do I need to be working on dips from support position. I tried it once by jumping up on the bar and getting to support position and it killed my elbows. Is there a smoother transition or accesory work I should be working on or just try to do some dips in support position as I'm able? Are you doing muscle up on bar or rings? It makes a significant difference, especially if you are using momentum or not
Bar and yes to momentum. I just want to do one by any means symmetrically for now.
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On December 16 2012 02:03 mordek wrote:Show nested quote +On December 15 2012 07:41 eshlow wrote:On December 14 2012 23:42 mordek wrote:Browsing Eat Move Improve and stumbled across the skill guidelines. I just saw L-sit walks :O This stuff gets me excited Also I think my muscle-up is weak in the dip portion of the movement but I'm able to do a deep dip with parallel bars at 1.4bw. Do I need to be working on dips from support position. I tried it once by jumping up on the bar and getting to support position and it killed my elbows. Is there a smoother transition or accesory work I should be working on or just try to do some dips in support position as I'm able? Are you doing muscle up on bar or rings? It makes a significant difference, especially if you are using momentum or not Bar and yes to momentum. I just want to do one by any means symmetrically for now.
Dip on bar is different from on parallel bars.
However, if you can dip and pullup 1.4x bodyweight then you should be able to do a muscle up with momentum.
Post a vid if you want a critique... main thing is you have to pull around the bar and then push your chest over the bar like a muscle up on rings.
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Overcoming Gravity the digital edition is finally here. Woohoo.
http://shop.eatmoveimprove.com/
Notes and plans:
1. It is a fully searchable, digital PDF that can be loaded on an eReader (Nook, Kindle, Kobo, etc.), iPad, Tablet or viewed on the computer. It has no digital copyright protection and is a non-encrypted, fully commentable, bookmarkable, copy/pasteable PDF for $49.95. The only thing disabled is page extraction. An excel version of the Overcoming Gravity charts is also provided. The main file is approximately 100 MB, and the excel 28 KB. Any future changes or corrections are provided at no cost.
2. For those who have previously purchased the book, PM me a picture of your book and I'll shoot you the coupon code for 25% off.
3. Coupon code "holidaycheer" without the quotations is a available until January 31st for $5 off. Coupons are not stackable from what I'm aware.
4. Overcoming Gravity 2nd edition is planned for late 2013/early 2014 tentatively. OG digital edition was my priority project right now, so I'm just about to start constructing and editing materials for OG2. Feel free to give me any suggestions or comments.
Anyway I'm here to provide advice to you guys still.
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Thanks for all the work you do both here and on reddit Eshlow! I really appreciate it, TL H&F was my first introduction to fitness and health, and it's totaly changed my life throughout the last year!
Also, why does OG only have pullups in the program? How much value do you think there is in mixing in chin ups?
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Very cool Are you having this version professionally edited/proofread?
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On December 24 2012 08:31 GuiltyJerk wrote:
Thanks for all the work you do both here and on reddit Eshlow! I really appreciate it, TL H&F was my first introduction to fitness and health, and it's totaly changed my life throughout the last year!
Also, why does OG only have pullups in the program? How much value do you think there is in mixing in chin ups?
What do you mean?
Generally pullups are more useful because of the hand position (rock climbing, military, etc.) but chinups are fine to do as well.
I would say do pullups or chinups depending on your goal(s). I typically usually do just chins but started doing more pullups as rock climbing
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On December 24 2012 09:40 mordek wrote:Very cool Are you having this version professionally edited/proofread?
Ah yeah, I made a list of stuff but I didn't update here yet!
These are the proposed changes for OG, subject to more changes if there are more good ideas that I can easily implement:
1. all new and more detailed illustrations (3d model) for the nuances of each movement
2. professional editing, layout, copyedits, etc.
3. Content wise I'm going to revise recommendations and make more newbie friendly including:
4. separate beginner/intermediate/advanced type sections + programming options so newbies don't get thrown everything at once
5. more detail on programming according to other activities/sports and for those who are busy and have very little workout time
6. revisions/additions to the charts, and exercise technique including scapular positioning
7. more talk on specific mobility/flexibility details and programming that
8. cleaning up misunderstandings such as skill work, making prilepin tables easier to use, etc
9. SOME legs options (although not true progressions) but it should give many people ideas of how they can train with the legs at home if they don't have access to a barbell.
10. my personal general strength recommendations for progressions to use
11. cheaper price (through cleaning up page count and eliminating specific injury info as it's clear that most people don't use it -- mobility/flexibility will still be there)
If you've read Starting Strength (1st and 2nd edition) it will hopefully be like that where the 2nd edition can stand along for at least half a decade before any revisions are made.
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I am pretty sure my pec minor is very tight from sitting at a desk 16 hours a day. My shoulders are coming forward very much so. I try to remind myself to better my posture but it isnt going all too well.
Whenever I do chin-ups I feel little to no lat activity, can my shoulders be causing that or is it purely form? I have been stalling pretty hard on chinups
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On December 24 2012 10:48 eshlow wrote:Show nested quote +On December 24 2012 09:40 mordek wrote:Very cool Are you having this version professionally edited/proofread? Ah yeah, I made a list of stuff but I didn't update here yet! These are the proposed changes for OG, subject to more changes if there are more good ideas that I can easily implement: + Show Spoiler +
1. all new and more detailed illustrations (3d model) for the nuances of each movement
2. professional editing, layout, copyedits, etc.
3. Content wise I'm going to revise recommendations and make more newbie friendly including:
4. separate beginner/intermediate/advanced type sections + programming options so newbies don't get thrown everything at once
5. more detail on programming according to other activities/sports and for those who are busy and have very little workout time
6. revisions/additions to the charts, and exercise technique including scapular positioning
7. more talk on specific mobility/flexibility details and programming that
8. cleaning up misunderstandings such as skill work, making prilepin tables easier to use, etc
9. SOME legs options (although not true progressions) but it should give many people ideas of how they can train with the legs at home if they don't have access to a barbell.
10. my personal general strength recommendations for progressions to use
11. cheaper price (through cleaning up page count and eliminating specific injury info as it's clear that most people don't use it -- mobility/flexibility will still be there)
If you've read Starting Strength (1st and 2nd edition) it will hopefully be like that where the 2nd edition can stand along for at least half a decade before any revisions are made
Awesome! Those all sound like positive things. It looks like you caught a lot of the weaknesses of the 1st edition. Let me know if there's any way to help out
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On December 24 2012 11:39 KOVU wrote:
I am pretty sure my pec minor is very tight from sitting at a desk 16 hours a day. My shoulders are coming forward very much so. I try to remind myself to better my posture but it isnt going all too well.
Whenever I do chin-ups I feel little to no lat activity, can my shoulders be causing that or is it purely form? I have been stalling pretty hard on chinups
Work on inverted rows and really focus on activating lats/scapulas retractors
Use the doorway stretch and relaxing deep breathing to help with the tight chest and force your scapulas backward
On December 25 2012 02:45 mordek wrote:Show nested quote +On December 24 2012 10:48 eshlow wrote:On December 24 2012 09:40 mordek wrote:Very cool Are you having this version professionally edited/proofread? Ah yeah, I made a list of stuff but I didn't update here yet! These are the proposed changes for OG, subject to more changes if there are more good ideas that I can easily implement: + Show Spoiler +
1. all new and more detailed illustrations (3d model) for the nuances of each movement
2. professional editing, layout, copyedits, etc.
3. Content wise I'm going to revise recommendations and make more newbie friendly including:
4. separate beginner/intermediate/advanced type sections + programming options so newbies don't get thrown everything at once
5. more detail on programming according to other activities/sports and for those who are busy and have very little workout time
6. revisions/additions to the charts, and exercise technique including scapular positioning
7. more talk on specific mobility/flexibility details and programming that
8. cleaning up misunderstandings such as skill work, making prilepin tables easier to use, etc
9. SOME legs options (although not true progressions) but it should give many people ideas of how they can train with the legs at home if they don't have access to a barbell.
10. my personal general strength recommendations for progressions to use
11. cheaper price (through cleaning up page count and eliminating specific injury info as it's clear that most people don't use it -- mobility/flexibility will still be there)
If you've read Starting Strength (1st and 2nd edition) it will hopefully be like that where the 2nd edition can stand along for at least half a decade before any revisions are made
Awesome! Those all sound like positive things. It looks like you caught a lot of the weaknesses of the 1st edition. Let me know if there's any way to help out
If you have any suggestions I missed let me know
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On December 25 2012 03:01 eshlow wrote:Show nested quote +On December 24 2012 11:39 KOVU wrote:
I am pretty sure my pec minor is very tight from sitting at a desk 16 hours a day. My shoulders are coming forward very much so. I try to remind myself to better my posture but it isnt going all too well.
Whenever I do chin-ups I feel little to no lat activity, can my shoulders be causing that or is it purely form? I have been stalling pretty hard on chinups Work on inverted rows and really focus on activating lats/scapulas retractors Use the doorway stretch and relaxing deep breathing to help with the tight chest and force your scapulas backward Show nested quote +On December 25 2012 02:45 mordek wrote:On December 24 2012 10:48 eshlow wrote:On December 24 2012 09:40 mordek wrote:Very cool Are you having this version professionally edited/proofread? Ah yeah, I made a list of stuff but I didn't update here yet! These are the proposed changes for OG, subject to more changes if there are more good ideas that I can easily implement: + Show Spoiler +
1. all new and more detailed illustrations (3d model) for the nuances of each movement
2. professional editing, layout, copyedits, etc.
3. Content wise I'm going to revise recommendations and make more newbie friendly including:
4. separate beginner/intermediate/advanced type sections + programming options so newbies don't get thrown everything at once
5. more detail on programming according to other activities/sports and for those who are busy and have very little workout time
6. revisions/additions to the charts, and exercise technique including scapular positioning
7. more talk on specific mobility/flexibility details and programming that
8. cleaning up misunderstandings such as skill work, making prilepin tables easier to use, etc
9. SOME legs options (although not true progressions) but it should give many people ideas of how they can train with the legs at home if they don't have access to a barbell.
10. my personal general strength recommendations for progressions to use
11. cheaper price (through cleaning up page count and eliminating specific injury info as it's clear that most people don't use it -- mobility/flexibility will still be there)
If you've read Starting Strength (1st and 2nd edition) it will hopefully be like that where the 2nd edition can stand along for at least half a decade before any revisions are made
Awesome! Those all sound like positive things. It looks like you caught a lot of the weaknesses of the 1st edition. Let me know if there's any way to help out If you have any suggestions I missed let me know
I've been meaning to give it another read through over my break, I'll try to keep a list if I think of anything.
I'm pretty stoke my handstand is getting pretty steady for 5+ tapping off the wall. It's definitely starting to feel different.
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I need some assistance here. My sister's boyfriend wants to start going to the gym again. He is not at all interested in bodybuilding or strength training, he just wants to lose his small/ non-existent gut and, more important, be healthy/ have a healthy posture. Of course whenever he trains he is doing machines. I don't really feel that I have a good chance to convince him to do squats and deadlifts (he is 6'7 and not so sportive anyway, so without a trainer it could be ugly), but I let myself go and said "everyone should do pull ups and dips, it is the best exercises you can do", which is something I truly believe in. Now he wants me to provide some reading for him so that he can see that my statement has some merits and I did not pull it out of my ass.
So if someone could provide me with a good introductory reading that explains why machines are inefficient and why these movements are superior, that would be really helpful. Most things I found are just about squats and deadlifts when talking about compound exercises, and also about muscle mass and body building. And since he is not interested, a T-Nation article might not do the trick here. He is an academic, so it might even help if it is a bit technical. But basically anything focussing on compound/bw-exercises which is not posted on some BB-site or with hideous use of language will do. Maybe eshlow knows a place, I wasn't extremely succesful thus far.
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EPT
