EPTTL Fitness Initiative (Weight Loss/Gain) - Page 30
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Dark_Luster
Korea (South)438 Posts
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Falcynn
United States3597 Posts
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ShaLLoW[baY]
Canada12499 Posts
Ancient bodybuilding knowledge  | ||
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funkie
Venezuela9374 Posts
On April 23 2009 14:23 ShaLLoW[baY] wrote: Remember, abs are made in the kitchen, not the gym. Ancient bodybuilding knowledge how come ;o? | ||
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bdams19
United States1316 Posts
On April 23 2009 13:12 Bockit wrote: Sydney has a fun run/marathon coming up in a couple of months, called City 2 Surf. It's 14km along roads and you might have guessed, run from the cbd to the beach. I want to train for it but I've never run a distance longer than 6km, was wondering if anyone has any advice for training to doing so. My new goal is: Be able to run 14km without stopping by August 9th. Which gives me 108 days to train. I would say if I walked outside now and went running I could do 5km~ 14k doesnt seem terribly difficult. You need to train in a few different ways: increasing endurance, increasing strength of muscle memory, and learning proper form. I'm not an expert runner by any means, but I can probably run a 14k without too much trouble (I usually run 3 miles and then lift at the gym but I am in pretty good shape). Learning proper form is very important in that you don't stress the wrong muscles too much and that you don't waste too much energy. I'm sure google can help you out here but remember to stay on the balls of your feet (your heel should never touch), develop a regular breathing pattern, and to keep your arms loose. Don't cross your arms when you run; this is how you get a cramp. You should alternate between running for distance and running for intervals. Distance you would target a time or specific kilometer mark and constantly increase this mark as your training progresses. You should always be working towards progression; don't settle for reaching the same mark over and over or else you risk plateauing. Interval training involves running for a few minutes and then jogging for a few minutes and repeating. This is harder on the body and will help to develop your muscles and condition you. I would recommend you keep increasing distance until you can run AT LEAST the 14K. You definitely want to have done it multiple times before the race day, but the adrenaline of the race should help you out then. | ||
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ShaLLoW[baY]
Canada12499 Posts
http://www.metacafe.com/watch/760203/abs_are_made_in_the_kitchen/ http://www.ironmagazine.com/article12.html You can have the greatest abs on the planet but it doesn't help if they're under a nice thick layer of fat :p Aesthetically, of course. Functionally they accomplish the same thing, six-pack abs are really a show-off muscle :p | ||
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funkie
Venezuela9374 Posts
fuck me. | ||
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funkie
Venezuela9374 Posts
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decafchicken
United States20010 Posts
On April 23 2009 13:17 il0seonpurpose wrote: Ok I need to have a partner for this, I've been getting really lazy i can yell at you on msn every day if you want :-p | ||
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Energies
Australia3225 Posts
I have switched cardio for even more weight training. I was riding to work 3-4 times a week, 22miles(35km) each way , I have reduced that to 1-2 times a week as we are heading towards winter, cold/rainy etc.. My goal was to try and get six-pack abs before winter, I've realised it is a bit harder than expected. Winter is going to be a lot harder diet wise as no one really wants to eat a salad when its cold and raining outside, you want your comfort food! Instead I have upped my calorie intake slightly, but I am eating very clean, I'm also going to the gym 4-5 times a week, the plan is to bulk as cleanly as I can until the end of August. Spend September and October working on my diet and upping the cardio to lose any excess fat, and hopefully be 10-15lb heavier in muscle and be able to see my abs by the time WCG comes around. I have plans with some of the guys from WCG to fly from Chengdu to Phuket once the event is over and relax by the beach for a week. I won't post any progression photos, instead I will make a blog later in the year to go with my other fitness blog. That way, it'll be big fat guy to little skinny guy to sexy beast in 3 photos. Stay tuned! | ||
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BeJe77
United States377 Posts
Current Weight: 189 (16%bf) Goal Weight: 175 (10%BF) Starting Date: April 11 2009 Goal Date:August 25 2009 Through extensive research conclusion was that DIET = #1 :D.....Am lucky that my Uni has a weight club who has a bunch of power lifters in the gym...They started me off greatly on proper forms and the cores like bench/squad/deads ooo baby they burn :D...One of the powerlifters who's major is nutrition was kind enough to send me a copy of the Anabolic Diet book. Basically your gonna convert your body to use fat as energy instead of carbs which I see has been discussed in this thread... Basically 55-60% fat, 37% or so Protein, <8% carbs i.e. no more then 30g of carbs in a day... Since i switched to this diet april 11 or so my energy has not been the highest during the first two weeks...only now am I regaining my full energy as the body is switching the metabolism and am pretty happy that it is because its damn finals week soon :D... I am following the cutting phase of the diet which is basically you multiply your bw (lbs) by 15 which gives you, your maintantance calories needed to keep muscle and subtract 500 calories from that....this will tell my body to use it's already stored fat as energy instead of the food am consuming....so that basically i start dropping the fat... My goal according to the book is 1.5-2 lbs of loss every week so far it's going great.... Only problem encountered was fiber but i am using flax seed now so am good, also taking fish oil tablets and multi-vitamins.... Only time I drink protein is on weight lifting days because of the amount of food I consume it's way easy to get 1.5x my BW in protein :D.... My exercise is one of the IronAddicts fave 10 exercises I do love that website unlike BB.com and few others... My main goal is to lose BF which is pretty high rite now, am a skinny fat now and hope it changes by August, am being extremely dedicated this time  .....Hope everyone else is doing great so lets rock em weights :D. | ||
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zizou21
United States3683 Posts
does anyone know of a really good video that tells you the MOST effective exercises for certain body parts (preferably exercises you don't need a gym for, just dumbbells, medicine ball, and other home equipment) something kind of like this: http://www.flotrack.org/videos/speaker/91-trey-hardee/178880-trey-hardee-diana-pickler-episode-17-multis-edition but it doesn't really tell you much except show different exercises. im really interested in finding a very effective work out routine (mostly abs and arms) outside running. | ||
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CharlieMurphy
United States22895 Posts
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Energies
Australia3225 Posts
On May 15 2009 01:10 zizou21 wrote: Sup fellas does anyone know of a really good video that tells you the MOST effective exercises for certain body parts (preferably exercises you don't need a gym for, just dumbbells, medicine ball, and other home equipment) something kind of like this: http://www.flotrack.org/videos/speaker/91-trey-hardee/178880-trey-hardee-diana-pickler-episode-17-multis-edition but it doesn't really tell you much except show different exercises. im really interested in finding a very effective work out routine (mostly abs and arms) outside running. What is your goal? Are you trying to get stronger, bigger, more toned and defined or after functional strength? | ||
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Velr
Switzerland10670 Posts
January first: 112 kg (224 pounds). January 31: 109 kg February 28: 107 Kg. (that’s was my weight before Christmas )March 31: 106 Kg. Since then it just goes: Friday: 105.X (high x) Monday: 107.X Friday: 105.X (lower than last Friday). Monday 106.X (high) Repeat Today/Friday: 105.00 If I see this damn 104 kg next Friday I will be so happy just because the damn 105 curse is broken ^^. Takes long but I actually changed my eating habbits and do no radical diet and still nearly no sport, so I think I probably will not jojo back up ^^. But the speed sucks... Weekends are my doom but I'm rather to fat for the rest of my live than living healthy on weekends ^^. I hate endurance sport, excercises are devils work and i rather cut myself than begin boring me with stuff like that. Until its warm enough to Swim (thats kinda ok) and play Tabletennis (outside) i won't do any sport. Thats basically that way since i'm a small chall child any my parents really tryed to get me into *sport* :p. | ||
thedeadhaji
39489 Posts
May Weight: 160lbs Need to run 4x as much as I am right now, fuck. More than anything, my cardio blows and that's simply unacceptable. | ||
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Energies
Australia3225 Posts
Keep in mind, the more cardio you do, the more efficient you get at it, and the less calories you will start to burn. What you really need to do is to boost your metabolism so you are naturally burning more calories throughout the day. The only way you can do this is by eating 5-6 small meals a day and/or lifting weights. I have almost stopped cardio completely, I am eating really clean, tons of protein low carbs and moderate fat. But I am lifting weights 5 times a week, I may run for 5-10 min or do a couple of laps in the pool, but that is mostly a warm up/cool down. I'm toning and losing fat quite nicely. Admittedly I would reach my goals a lot faster if I incorporated a little bit more cardio. | ||
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thedeadhaji
39489 Posts
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thedeadhaji
39489 Posts
 I will heed your words sensei I'll check in after a month! | ||
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Foucault
Sweden2826 Posts
An interesting fact about running or any sort of relatively exhausting cardio is that it actually burns fat from your stomach region, both visceral and subcutane fat; ie both fat "inside" your stomach and fat on the actual stomach. This is a proven fact and I got research to prove it. What this means is that if you want a more defined stomach I urge you to mix in some cardio like running in between your weightlifting sessions. http://www.ncbi.nlm.nih.gov/pubmed/16446745?dopt=Abstract http://www.ncbi.nlm.nih.gov/pubmed/10557024?dopt=AbstractPlus Also: "In conclusion, blood flow and lipolysis are generally higher in SCAT adjacent to contracting than adjacent to resting muscle irrespective of exercise intensity. Thus, specific exercises can induce "spot lipolysis" in adipose tissue." Am J Physiol Endocrinol Metab. 2006 Sep 19; Are blood flow and lipolysis in subcutaneous adipose tissue influenced by contractions in adjacent muscles in humans? In short this means that if you besides just lifting weights and dieting, also add in some sessions of cardio, your fat loss will be greater in the stomach area than if you would just diet and lift weights. | ||
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