EPTAim to improve bit by bit, good luck!
TL Fitness Initiative (Weight Loss/Gain) - Page 73
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jfazz
Australia672 Posts
Aim to improve bit by bit, good luck! | ||
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madnessman
United States1581 Posts
GJ Kwark. why did you have to do a fitness test? | ||
KwarK
United States44015 Posts
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Energies
Australia3225 Posts
I am going to do a bit more research, but the recommended dose on the pack is 1 pill per day with food, it is just hard to get my head around taking 10x the recommendation. I think I might start with 5000IU a day for the next month and report the results. | ||
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madnessman
United States1581 Posts
On October 11 2009 08:50 eshlow wrote: As you guys know, I've recently been harping on Vitamin D a lot. Finally wrote up an article on this (with studies) so you guys know why I am saying take VitD for this or for that or for whatever. Keep in mind that most people are deficient so getting out in the sun, better diet or supplementation to bring levels up will show significant benefits to health and athletic performance. http://www.eatmoveimprove.com/2009/10/a-closer-look-at-vitamin-d/ Do you recommend that everybody takes supplements? I prefer getting my nutrients naturally. So would being out in the sun more+eating fish be good enough? | ||
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jfazz
Australia672 Posts
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RowdierBob
Australia13423 Posts
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madnessman
United States1581 Posts
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eshlow
United States5210 Posts
On October 11 2009 18:01 madnessman wrote: Do you recommend that everybody takes supplements? I prefer getting my nutrients naturally. So would being out in the sun more+eating fish be good enough? I definitely think it's better to take stuff naturally in pretty much all cases if possible. Nutrients absorb MUCH better when they are in natural foods because that's how our digestive systems have evolved to work. It's just an alternative for those who don't have the money to buy fish (supplementing D is cheaper, although fish oil is more expensive) and don't get outside much. For all you who didn't read this before, you should read it now: http://www.eatmoveimprove.com/2009/10/a-closer-look-at-vitamin-d/ On October 11 2009 17:51 Energies wrote: Just got back from the chemist, bought some VitD, I couldn't find anything with more than 1000IU per gel cap. I bought the 250 capsule version. (wasn't cheap mind you. $40). I am going to do a bit more research, but the recommended dose on the pack is 1 pill per day with food, it is just hard to get my head around taking 10x the recommendation. I think I might start with 5000IU a day for the next month and report the results. Haha, sounds ok. The one you bought is REALLY expensive though. 62.5 IU/cent The one I recommended in the article is 1200 IU/cent without the discount (although I don't know if they ship to Australia...) Like I said 5,000 IU is good to start if you're worried about the 10,000. Also, I would suggest taking it post workout with a bit of fat and your regular post workout foods/shake. You may see some cooler effects like I did. ----------------------------------------- Resting heart rate is normally like someone said about 50-80 BPM. I've seen people with down in the low 30-40s, but they were advanced/elite endurance athletes. Normally it tends to drop as you get older, and get more cardiovascularly fit. I'm just normally on the high side at around 65-70 all the time. Shrug. As far as heart rate during exercise goes, that depends a lot on the person. There's no real set thing to gauge this. Now, if you're getting chest pain, irregular heart beats, or other weird effects like that then there is something to be worried about. If yours naturally goes up high then I wouldn't worry too much. | ||
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KwarK
United States44015 Posts
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eshlow
United States5210 Posts
On October 12 2009 01:24 Kwark wrote: My sister has a resting heart rate in the low 30s. Doctors spent ages trying to work out what was wrong with her but couldn't find anything so decided she was probably okay because it wasn't adversely effecting her life. Although she does black out a lot. Yeah, if your heart beats really slow you generally have lower blood pressure. That kinda sucks if your normal heart beat is really slow. Hydrate properly + eat some salty food should help increase BP some. | ||
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Elegance
Canada917 Posts
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eshlow
United States5210 Posts
On October 12 2009 03:23 Elegance wrote: Hey guys, i need some advice on gaining weight. I am currently 17 years old, 6"0 and 135 pounds. I eat a lot, yet im showing no signs of gaining weight. I should work out, but i dont really know how to get started. thanks. Starting strength (suggest you get the book though): http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki Also, you need to eat more. Weight is ALL about eating more. You think you're eating a lot, but if you're not gaining weight you are not eating a lot. Unless you have thyroid issues which is <99.99% of the time. | ||
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zizou21
United States3683 Posts
prob around my peak this year: + Show Spoiler + ![[image loading]](http://i29.tinypic.com/29vkvo3.jpg) | ||
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Patriot.dlk
Sweden5462 Posts
Goal was to reach 165 lbs and increase muscles, this is mission complete a long time ago. I feel different and I look different. INew goal is to get a 6 pack and to bench press my own weight (might take years but I can wait) Now, questions: 1. every set has 7-10 reps. Bench press with just the bar x10, then with 30 kg, then with 50kg (my max) 50 kg again (or less If i can't take it) and one last set with maybe 30 kg or more depending on how i'm feeling. This gives me very little or no DOMS at all. A while back I felt it for 2-3 days. I assume this means I got to do other exercises that actives the same muscles? Squats for example gets me every time. 2. Food. I want protein I don't want any kind of supplements if I can avoid it. Why? Because I love to shop, prepare and eat food and a few other reasons. I've read a formula several times that suggests 1.4 to 3.3 g of protein per kg of body weight per day (0.6 to 1.5 g per pound) and I can't translate that into food even if I stretch it. Basically since my weight is 75 kg it means I have to eat 250 g protein a day but I can't picture those meals? breakfast ~ 30g Lunch ~ 50g snack ~ 10g dinner ~ 50g snack ~10g Snacks are usually fruit, sandwich or salad depending on appetite and I consider above estimates to be best case scenario. What could I change? 3. I often wake up and drink water and have a grape or something just to get rid of the dry sensation in my mouth and then I go straight for the gym. I eat about 2 hours later (Get to the gym and get ready 10 minutes - exercise 1.5 hours + and then shower and go home). I'm thinking this is a good ritual since I have a good appetite when I come home and I digest the food well and I'm hungry again about 3 hours later? 4. I sometimes feel very ill if I eat suggerish stuff like a candy bar or a jam sandwich if I exercied that day... Almost like my body can't stand sugar at all because I exercised... I don't know it's weird. I'm addicted to sugar and I can't help myself sometimes (even though I've cut down on sugar like 1000%) and what's even more weird, sometimes I find myself being repulsed by anything sweet for a few days, just totally not in a mood, not even my favorite candy? | ||
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eMbrace
United States1300 Posts
that doesn't mean eat cake, but something like milk is perfect. Drink milk all day IMO. as for your bench, don't wear yourself out with the warmup that much. do a few reps with a light weight, and then do 3 sets, maybe 5 reps each of like 40-45kg. and if you struggle, you should have a spotter there to make you finish it. as long as you have a little strength left, your spotter should very slowly help you raise the bar and make sure you work for it. | ||
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Patriot.dlk
Sweden5462 Posts
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eMbrace
United States1300 Posts
On October 12 2009 08:55 Patriot.dlk wrote: Well, Even though I lost weight I still have an ugly as belly (especially sitting down) and I want to lose fat, hence I try to cut sugar oh, yeah i'm more experienced with gaining weight =/ cardio works wonders though, are you doing that everyday? | ||
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Patriot.dlk
Sweden5462 Posts
Started on lvl 1 all the way now im using lvl 7. I realize this is a weak measurement but anyway that way it's still a challenge for me. Once a week I run / walk for about 40-45 minutes and sometimes I take long fast paced walks for 40 minutes or so. edit: the days I do cardio at the gym I always do weights afterwards for at least one hour. | ||
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eMbrace
United States1300 Posts
i also highly recommend swimming laps as it is great for your entire body, and DDR is great cardio and great for your abs (it's also really fun) =p | ||
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