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On June 27 2010 03:33 GunSec wrote:
So this is it, I am fucking overweight. When I worked out last time I weighed myself and it said 82.5 kg and I am like 175-8 cm. I don't have any double chin or something like that but my thighs and stomach is a little bit fat. My question is now, if I work out on tuesdays and run 5 km on thursdays, perhaps even playing tennis on saturday depending on the weather, is it possible for me to lose that overweight easily? Thanks for advice!
That surely is not enough sports to make much of a difference. Don't get me wrong, it is of course better to exercise 2-3 times a week than not to and it will of course help you losing weight. But at your height/ weight and only 2-3 workouts per week, it will mostly be about diet. You will simply have to eat less and healthier. Here is a good link to start with nutrition (it's also in the OP).
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On June 27 2010 04:35 Malinor wrote:Show nested quote +On June 27 2010 03:33 GunSec wrote:
So this is it, I am fucking overweight. When I worked out last time I weighed myself and it said 82.5 kg and I am like 175-8 cm. I don't have any double chin or something like that but my thighs and stomach is a little bit fat. My question is now, if I work out on tuesdays and run 5 km on thursdays, perhaps even playing tennis on saturday depending on the weather, is it possible for me to lose that overweight easily? Thanks for advice! That surely is not enough sports to make much of a difference. Don't get me wrong, it is of course better to exercise 2-3 times a week than not to and it will of course help you losing weight. But at your height/ weight and only 2-3 workouts per week, it will mostly be about diet. You will simply have to eat less and healthier. Here is a good link to start with nutrition (it's also in the OP).
Thanks for the advice, yeah I have to eat less but I never eat unhealthy food such as hamburgers etc. or even drinking soda, water ftw! I also forgot to mention that I always take the bicycle to the gym or the tennis court, so that might also give me a lot of exercise. I will check out that link on the nutrition stuff.
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One additional thing. When you say you work out on tuesday, I assume you mean resistance training at the gym. Weight training once a week won't trigger any noteworthy adaptation in your body, you won't build much muscle at all. In combination with running, cycling and playing tennis your general fitness will improve. However, you won't get any stronger (just as much that your legs can handle your different activities more effectively) and you won't build more muscles, which would help you burn more calories. If you want to do some resistance training, you have to do it at least twice a week (preferable 3x) and use free weights, No machines and crap like that.
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On June 27 2010 04:52 GunSec wrote:Show nested quote +On June 27 2010 04:35 Malinor wrote:On June 27 2010 03:33 GunSec wrote:
So this is it, I am fucking overweight. When I worked out last time I weighed myself and it said 82.5 kg and I am like 175-8 cm. I don't have any double chin or something like that but my thighs and stomach is a little bit fat. My question is now, if I work out on tuesdays and run 5 km on thursdays, perhaps even playing tennis on saturday depending on the weather, is it possible for me to lose that overweight easily? Thanks for advice! That surely is not enough sports to make much of a difference. Don't get me wrong, it is of course better to exercise 2-3 times a week than not to and it will of course help you losing weight. But at your height/ weight and only 2-3 workouts per week, it will mostly be about diet. You will simply have to eat less and healthier. Here is a good link to start with nutrition (it's also in the OP). Thanks for the advice, yeah I have to eat less but I never eat unhealthy food such as hamburgers etc. or even drinking soda, water ftw! I also forgot to mention that I always take the bicycle to the gym or the tennis court, so that might also give me a lot of exercise. I will check out that link on the nutrition stuff.
Hamburgers are a perfectly reasonable part of a healthy diet. Meat is good. Hit the gym AT LEAST twice a week, and go run/play tennis/sports as often as you can, every day if possible. Eat healthy. You will be a new man by the end of the summer.
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On June 25 2010 19:14 7mk wrote:
Thanks for the responses eshlow&decaf
Still got some questions though.
So basically you're saying I dont ever need to do splits unless I wanna become a professional bodybuilder?
How long is each workout supposed to be? I remember doing up to like 90 minutes when I was a beginner (about 6 months in) and did full body workout. Then I read up about the subject and switched to splits and 40-45 minute workouts.
What I still don't understand is how such a simple setup like squats/bench press/pullups covers all the muscles that I wanna improve (e.g. leg adductors,gluteal muscles like I mentioned last post). And biceps training is purely done by doing pullups/chinups?
Also what's the reason for 3x5? I always read that one should switch it up and do 3x15 for "endurance", 3x9-12 for muscle growth and 3x 5-9 or less for maximum strength.
And if I understand you correctly I should just keep doing 3x5 (or another variation with X * 5 like decaf does) for years. What's the reason for that?
Somewhere in that sports wiki I saw a table that seemed to show that x5 seemed most effective but some sort of explanation would still be cool.
I'm sorry if these are all questions that have already been answered in this thread, I'd normally read through it to find out, but 64 pages is kind of a lot ^^
Also dont misinterpret these questions as some sort of criticism, in fact I'll probably switch my workout to full body tonight, I just wanna understand why I do what I do.
Btw. I tried fartlek for the first time yesterday, crazy shit :p
P.S. what's your opinion on a split between a building muscles phase and a fat-loss/muscle definition phase? Are you one of those who think this is absolutely obligatory or do you think that one can get stronger while losing fat or at least while staying somewhat slim/barely gaining weight?
Atm. I intended to be in my muscle definition phase but then after workouts I keep on thinking "man if I dont eat enough stuff now I'm just wasting this workout"
Oh another question :D what do you think is an optimal fat percentage, if it's not about any sports in particular?
I got myself a new scale a few weeks ago, says I have 15.3% body fat, sth. like 64% water and 44.1% muscle (was a bit disappointed about that last part since I've been working out for a while now ^^)
mmh I think that is all for now :p
Eshlow already answered this shiz so i'll keep my random thoughts brief:
I've read your supposed to keep your workouts to 45-60 minutes cuz of a drop in testosterone or something, i usually go for 1.5-2 hours though. But i've also been working out for a fairly long time and am pretty used to it.
Squats will hit your glutes if you're doing them right. I find another thing great for legs/glutes are box jumps. My calves and ass are always sore the next day and my legs burn like hell when i do them. Adductors n such i guess sideways split lunges? If you're not playing sports i doubt they're very important for you. I rarely train them specifically. And yeah i have 90% of my biceps from doing rows and pull ups. Switch to a supinated grip to rape your biceps. I do curls MAYBE once a week.
As for phases, i usually maintain during fall/spring season for rugby(12%ish) and bulk up in winter (eating 4-5k calories of food and hit the gym a lot) where i might get up to around 14-15% tops, and in the summer i try to cut down to single digits, i'm probably around 10% right now. All these numbers are pretty guestimated so take them for what you will. I'd say 12% is a comfortable percentage that you dont need to kill yourself for and will look good at. 14-15 is not bad. Single digits are pretty ripped and will probably take a decent amount of effort to get to. Bascially whatever your comfortable with, pick a number and go for it.
Speaking of which i need to start running again since i've stayed off my shins for a month now T_T I'll run on the rubber track and start at a 1/2 mile and work my way up. It amazes me how much i can sprint in rugby yet die running anything above 1/2 a mile rofl.
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On June 27 2010 04:32 Drowsy wrote:Show nested quote +On June 26 2010 03:10 AoN.DimSum wrote:On June 25 2010 05:45 Drowsy wrote:On June 25 2010 03:46 decafchicken wrote:On June 25 2010 00:24 AoN.DimSum wrote:Right now I'm trying to fix my technique. I cut my pull on my clean and snatches. I have a timing issue with my snatch, which is because I don't stay over the bar long enough and it causes me to swing and miss behind. Also I push my jerk a little forward. So I am not consistent with any of my lifts.  so my competition pr are snatch= 88kg clean and jerk 105kg training pr snatch = 85kg clean and jerk 110kg clean= 115kg power snatch=80kg power clean=93kg back squat= 155kg front squat= 135kg clean off blocks= 110kg clean pull= 140kg snatch balance= 105kg For others exercises I never max or so I dont know. I just need to keep working at my technique and get stronger. I am hoping to hit 95kg snatch and 120 clean and jerk. I just need to work a lot on my pulling. If I can get under the bar, I can handle any weight squatting it up. Thats fucking nuts for being 145 pounds...you can out clean and jerk me by like 20-30 pounds and you weigh 60 less than me rofl. Very solid lifts all around though. Whats the diff between a clean and power clean? and a clean pull and a deadlift? Clean has the third pull where you pull yourself under the bar and front squat it up. In the power clean you just pull the bar much higher and don't need to drop under it. You can clean more weight than you can power clean because you don't need to pull the weight as high and drop under the bar instead. Clean pull is always double overhand and you shrug the weight up while you're on your toes at the top as if you were going to jump up and clean it. It's a more explosive movement. The starting position is also different than the deadlift, your hips are lower and your shoulders stay over the bar more. pretty much what drowsy said. More simply if you catch the clean above parallel, its a power clean. If you catch the bar below parallel, then its a clean. Clean pull is just to mimic the second pull of a clean, so it just looks like a deadlift + a shrug. btw drowsy what gym did you join? Phoenix weightlifting club. We kinda suck and only 2 guys are close to bw snatch. The coach is fairly knowledgable and the equipment is awesome. There's even a powerlifting room with 2 half racks and thin kg plates. There's no air conditioning and it's regularly over 110 degrees outside.
http://www.youtube.com/user/PhxWeightliftingClub#p/
I am guessing this is it. Nice looking gym :D Does a lot of high schoolers go there?
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On June 26 2010 22:56 AoN.DimSum wrote:
It looks fine to me. Just remember to stick your chest out to give yourself a big base to put the bar on your shoulders. If your wrists are hurting, maybe drop your elbows a bit to put less pressure on your wrists.
thanks for the tips!
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ok, eshlow
wise, benevolent eshlow
it's now been like 10 days or w/e that I can't really work out due to my wrist
well, a week since i actually did any bodyweight work
but 10 days since i did anything that pressed against my wrist
i've been running but that isn't enough to satisfy me
im wondering, is there anything I can do? lol
I don't want to lose strength
can i do like, a tuck from the top of these 2 barrels i have set up(for dips and whatnot), but do the tuck from on my forearms so it doesn't use my wrists?
and then could i do the same thing but for like a v-sit?
im getting pretty annoyed at how long this is taking to heal
it doesn't hurt or anything but i can tell it really hasn't healed much when i put pressure on it, i wouldn't be surprised if it takes another 2 weeks before this is back to normal
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Thank you all for posting in this thread. You guys been very inspirational and as a result of lurking this thread for god knows how long, I lost around 20lbs. (I'm 5"10, started from 175lbs and now 158lbs)
I am not much of a muscle builder guy. I started with the sole purpose to be healthy and tone down in general. So what I did is very simple, I ran 60minutes on a treadmill everyday, not missing a day in past 2 + months. (hehe, not much compared to your workouts but I'm exceptionally lazy and makes me proud >.< )
But my question is... now that I've been running everyday, Im losing alot of thigh(leg in general) and face fat, but still have considerably fabby stomach.
So is running alone not good enough to lose the stomach fat? Oh and I do 3 sets of crunches (30 a set) everyday, but started only recently. I can somewhat feel the muscle getting bigger beneath the heavy layers of fat but fats aren't disappearing. Do I really have to goto the gym if I were to lose all fats?
Thank you all in advance.
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On June 27 2010 09:49 travis wrote:
ok, eshlow
wise, benevolent eshlow
it's now been like 10 days or w/e that I can't really work out due to my wrist
well, a week since i actually did any bodyweight work
but 10 days since i did anything that pressed against my wrist
i've been running but that isn't enough to satisfy me
im wondering, is there anything I can do? lol
I don't want to lose strength
can i do like, a tuck from the top of these 2 barrels i have set up(for dips and whatnot), but do the tuck from on my forearms so it doesn't use my wrists?
and then could i do the same thing but for like a v-sit?
im getting pretty annoyed at how long this is taking to heal
it doesn't hurt or anything but i can tell it really hasn't healed much when i put pressure on it, i wouldn't be surprised if it takes another 2 weeks before this is back to normal
Have you been doing mobility work or any type of extensor strengthening?...
Rest is good, but moving it around (non-weighted) tends to be more beneficial to at least keep blood moving through the area and stimulate mechanoreceptors
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On June 27 2010 11:11 EntertainMe wrote:
Thank you all for posting in this thread. You guys been very inspirational and as a result of lurking this thread for god knows how long, I lost around 20lbs. (I'm 5"10, started from 175lbs and now 158lbs)
I am not much of a muscle builder guy. I started with the sole purpose to be healthy and tone down in general. So what I did is very simple, I ran 60minutes on a treadmill everyday, not missing a day in past 2 + months. (hehe, not much compared to your workouts but I'm exceptionally lazy and makes me proud >.< )
But my question is... now that I've been running everyday, Im losing alot of thigh(leg in general) and face fat, but still have considerably fabby stomach.
So is running alone not good enough to lose the stomach fat? Oh and I do 3 sets of crunches (30 a set) everyday, but started only recently. I can somewhat feel the muscle getting bigger beneath the heavy layers of fat but fats aren't disappearing. Do I really have to goto the gym if I were to lose all fats?
Thank you all in advance.
Abs are made in the kitchen
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Yeah, you definitely need to fix your diet in order to lose the last bit of belly fat. And regardless of whether you decide to go to a gym or not, I would really recommend resistance training. Otherwise and I'm not sure if you have heard the expression before. You'll probably go from being fat to being skinny fat!
You need to start toning up! Even if you incorporate pull/chin ups, various inclines of pushups, bodyweight squats and it's amazing what you can do with a set of dumbbells.
Also imo, nothing burns fat like muscle. These days cardio is the last thing that I do when it comes to losing weight, and I only implement it as a warm down or if I am losing fat too slowly, then I'll start doing sprint intervals.
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Thanks, yeah I will try resistance training next time I will work out! But I don't really understand why machines are not good for that particular training routine. The last time I worked out I kinda just went to the machines that focused on stomach and legs part, and just read the instructions since I'm a gym noob . But I assume I didn't exercise correctly, because my muscles were a little bit sore the next day. However, I will try the dumbbells and use free weights next time. Damn, a gym/fitness instructor would help so much!
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the soreness you're talking about is very normal. it goes by the name of DOMS (delayed onset muscle soreness) and it's what happens when you do something your body is not used to. it should pass by the 2nd or 3rd workout. btw, the reason why machines aren't recommended for beginners is because the machine does the stabilizing work, whereas with free weights YOU do the stabilizing which of course leads to greater gains. i'm sure machines have their place in the fitness industry, but it's definitely not something beginners/novice trainees should be using.
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Week two of my 3x5 is coming up, and I'm pretty psyched to hit the gym tomorrow. I'm adding 20 minutes of low-intensity cardio after my workouts to burn some more calories. Since my increases are pretty conservative for squats and I also started at a pansy ass weight, I should be able to handle this.
Does anybody else have problems sticking to their diet with a girlfriend who can't understand? My girl is one of the sweetest people I've ever met, but every time we go out she starts literally shoving food in my face. It has really come to the point where I'm actually getting angry at her, because at least five times during dinner she'll say "oh try this it's good" and stick white rice/noodles/fried food in my face. I mean, on certain days it's OK, and I do allow myself a cheat meal once a week, but I just can't understand why she won't cut that shit out.
You know, I have good willpower, and I always resist, but it gets pretty tiring when sugary food is stuck an inch away from your mouth every 2 minutes.
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On June 27 2010 16:22 Energies wrote:
Yeah, you definitely need to fix your diet in order to lose the last bit of belly fat. And regardless of whether you decide to go to a gym or not, I would really recommend resistance training. Otherwise and I'm not sure if you have heard the expression before. You'll probably go from being fat to being skinny fat!
You need to start toning up! Even if you incorporate pull/chin ups, various inclines of pushups, bodyweight squats and it's amazing what you can do with a set of dumbbells.
Also imo, nothing burns fat like muscle. These days cardio is the last thing that I do when it comes to losing weight, and I only implement it as a warm down or if I am losing fat too slowly, then I'll start doing sprint intervals.
Thanks. I'll definitely start doing some resistance. I found few youtubes clips. I'll try to vary them(?) Is there any specific workout0 you'd recommend? (And what is this 3x5 i keep seeing?)
Also, I've been doing more research cardio vs resistance training. And more and more I research, looks like cardio training sucks... lol...
+ Show Spoiler +
so what is cardio actually good for?
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On June 27 2010 21:52 RosaParksStoleMySeat wrote:
Week two of my 3x5 is coming up, and I'm pretty psyched to hit the gym tomorrow. I'm adding 20 minutes of low-intensity cardio after my workouts to burn some more calories. Since my increases are pretty conservative for squats and I also started at a pansy ass weight, I should be able to handle this.
Does anybody else have problems sticking to their diet with a girlfriend who can't understand? My girl is one of the sweetest people I've ever met, but every time we go out she starts literally shoving food in my face. It has really come to the point where I'm actually getting angry at her, because at least five times during dinner she'll say "oh try this it's good" and stick white rice/noodles/fried food in my face. I mean, on certain days it's OK, and I do allow myself a cheat meal once a week, but I just can't understand why she won't cut that shit out.
You know, I have good willpower, and I always resist, but it gets pretty tiring when sugary food is stuck an inch away from your mouth every 2 minutes.
Why don't you tell her what you just told us?
On June 27 2010 22:35 EntertainMe wrote:Show nested quote +On June 27 2010 16:22 Energies wrote:
Yeah, you definitely need to fix your diet in order to lose the last bit of belly fat. And regardless of whether you decide to go to a gym or not, I would really recommend resistance training. Otherwise and I'm not sure if you have heard the expression before. You'll probably go from being fat to being skinny fat!
You need to start toning up! Even if you incorporate pull/chin ups, various inclines of pushups, bodyweight squats and it's amazing what you can do with a set of dumbbells.
Also imo, nothing burns fat like muscle. These days cardio is the last thing that I do when it comes to losing weight, and I only implement it as a warm down or if I am losing fat too slowly, then I'll start doing sprint intervals. Thanks. I'll definitely start doing some resistance. I found few youtubes clips. I'll try to vary them(?) Is there any specific workout0 you'd recommend? (And what is this 3x5 i keep seeing?) Also, I've been doing more research cardio vs resistance training. And more and more I research, looks like cardio training sucks... lol... + Show Spoiler +http://www.youtube.com/watch?v=DbXhdc_FofU&feature=related so what is cardio actually good for?
See the OP!
Cardio isn't very useful when you can use your recovery towards heavy lifting or intervals. IMO. However, in some cases with athletes much like splits, but not really for novices as there are more effective methods.
As you can see in America there's probably millions of people who do cardio..... but people are still fat. If only they did heavy weightlifting or intervals.... or you know actually worked hard then maybe they would see some results.
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On June 27 2010 14:32 eshlow wrote:Show nested quote +On June 27 2010 09:49 travis wrote:
ok, eshlow
wise, benevolent eshlow
it's now been like 10 days or w/e that I can't really work out due to my wrist
well, a week since i actually did any bodyweight work
but 10 days since i did anything that pressed against my wrist
i've been running but that isn't enough to satisfy me
im wondering, is there anything I can do? lol
I don't want to lose strength
can i do like, a tuck from the top of these 2 barrels i have set up(for dips and whatnot), but do the tuck from on my forearms so it doesn't use my wrists?
and then could i do the same thing but for like a v-sit?
im getting pretty annoyed at how long this is taking to heal
it doesn't hurt or anything but i can tell it really hasn't healed much when i put pressure on it, i wouldn't be surprised if it takes another 2 weeks before this is back to normal Have you been doing mobility work or any type of extensor strengthening?... Rest is good, but moving it around (non-weighted) tends to be more beneficial to at least keep blood moving through the area and stimulate mechanoreceptors
well I was doing those wrist pushups for a bit but then I was worried it would actually be detrimental so i stopped. other than that, nothing
i stretch it a little bit a few times a day but nothing much
maybe ill do some reverse wrist curls or something today
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thanks a ton eshlow and decaf =)
no more questions for now
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EPT
