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On June 28 2010 00:53 travis wrote:Show nested quote +On June 27 2010 14:32 eshlow wrote: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
If anything just do wrist circles (non-weighted, non-exercise) to get the joints up and moving throughout the day if there is no pain when you do it. Close your eyes and focus on the particular sensations you're getting from your wrist whether good or neutral. Use your other hand to massage as well.
The wrists, much like the ankles/ankles, have TONS of joints there so movement and stimulating the mechanoreceptors and synovial tissue there is mucho beneficial.
Take some anti-inflams if need be.
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guys i'm done with school for the next 10 weeks and i have no commitments but i really really wana start some working out, however i have no way of travelling to a gym and i was to bulk up as i am a 5"6, 118 pound starcraft nerd.
i have access to my mothers :O rather pathetic 12.5kg dumbbells and not much else apart from running shoes and shit tons of time and £60 a month in work money, when it comes to general fitness i'm good because i used to play soccer. nowadays im just looking to become stronger
i was thinking about maybe some kind of bodyweight training because of the obvious lack of gym, but i wouldnt know where to start, i have looked at the links on the front page but they all seemed rather advanced more so than the starting strength requiring 6/7 different progressions and skill work.
So please if a more experience member could please point in the right direction that would be greatly advisable.
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matthewfoulkes, it doesn't take much to be able to start the bodyweight progressions
frog stand/tuck front lever really don't take much strength
if you can't do them, do pushups and pullups and lying leg raises is my advice
(if you take that seriously you should be good to start the progressions within 2-3 weeks)
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Hmmmm.... I'm finding myself pretty tempted to join in on this.
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Low intesity cardio is usless imo , unless your som1 who never ,ever exercised or is hugely overweight and cant weight lift or do anything advanced for that matter.
Low intecity cardio - i hate the cardio word btw - with weight lift ur heart works just as fine if not more btw - is just ur body goes from atp usage to more fat one but the calories that you will burn are so low that doesnt even worth it in the long run.
add up that ur body is getting more and more efficient in burning less and less calories with each session of " cardio " that at the end ur gonna burn a ridiculusly low amount of calories.
Also after wieght training ur already in a catabolic state and you dont wnat more catabolise muscle from the xtra treadmill.
if you like something that has speed in it for psychological reasons , try split runs - 200 mtr runs 300 mtr walk do it 5 times and you see how it hurts.
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I have to ask now, what exactly does "cardio" include? Does it just mean stuff like treadmill and crosstrainers, or do you also count slow steady running, swimming, cycling etc.?
Because I have to say, the claim that something like slow steady running doesn't help greatly with weight loss is plain out ridiculous in my opinion.
To start with the cons first, the problem relying solely on this kind of exercise is that you nearly don't build any muscle, you drop body weight and probably lose some muscle mass all around(mainly in your upper body). That means that your basic metabolic rate actually slows down and you can only eat less over time. Furthermore, the moment you stop running for some time, your body will happily restore fat as soon as possible, it doesn't need much food to maintain any muscle etc, you know the deal.
Now, every track and field runner from 800meters up to a marathon is skinny as hell. That is not only because it is a necessity for their sport, it is of course also a result of their training. And slow and steady running (SSR) is a major part of this training, more important the longer the distance of course ( all kinds of intervall-training and moderate strength training are of course the other major parts of their training). For recreational long distance runners, SSR makes ~70% of their training, it is of course an important aspect in keeping the fat low/ losing it in the first place.
The argument that you burn a lower amount of calories over time because your body adapts is misleading. What basically happens is that you can run the same distance with less intensity, basically with a lower heart rate. Just increase your heart rate again (run faster) and you are all set. That is what improving your generall fitness is all about in the first place. Running in general (whether intervalls or SSR) basically increases your performance in any sports which are played outdoors.
The more important question is what you should do during the limited time you have, so that you can get the most out of your training. This is probably the part where "cardio" is not the best investment. Lifting weights is pretty much essential, building more muscle, needing more calories and a challenging anaerobic activity, it has too many benefits in the long run.
Intervalls are probably more effective than SSR (for reasons that guys like eshlow propably can describe more accurately than me, it is all in this thread), but it must not always be the best option.
I'll take me as an example: I'm quite fit right now, but still pretty overweight. I'm lifting hard 3-4 times per week. Right now, I could add at most 1-2xintervall training per week, my joints cannot handle more intensity than this right now and in the foreseeable future. If I wanna work out more than this, I have to go low intensity, and SSR is just perfect for that, and sometimes even the crosstrainer. And as long as I provide my body with enough hardcore lifting, it will not eat up all my muscles to survive but rather go with the stored fat.
Treadmills and crosstrainers are definitely at the lowest end of the spectrum of useful things you can do, but they still can have their place. But under no circumstances would I compare these classical "cardio" activities with actual running. The cross trainer relates to running in the same way the leg press relates to the squat.
To sum up, there is no way I will believe that SSR, swimming and stuff like that is useless for weight loss. My own experience and real life observations have taught me otherwise. You just have to be smart when you incorporate it into your training. If that is the only exercise you get, you better never stop running or things will go bad, also my own experience.
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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.
Doing a ton of crunches is useless...you want to be hitting 8-15 reps when you work your abs, use weights/exercise ball/etc to make it more difficult and bring down your rep count. And you cant lose "the stomach fat" You lose it all over or nowhere. Try working in high intensity interval training(HIIT) such as sprint 100 meters then jog 100 sprint 100 jog 100 and so on. And of course, nutrition is VERY important. check out the OP!
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almost at the end of week 1:
my quads feel like shit when I do squats.
its not the same kind of burn i get whenever I do bench, dips, pullups, or the like.
it feels like i've torn my quads or something, not incredibly severe, just very very uncomfortable and not the "good" pain that I like to feel when I workout
I'm considering bailing on squats and just doing leg presses or something cuz its really getting to me, but I dont wanna lose the all round lower workout I get with squats. like it hits my hip flexxors and glutes too, so idunno
suggestions?
edit: also the last time i did squats was last wednesday, and I was incredibly sore, so i waited until today to do legs again to give myself resting time, and it still felt like that.
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Your body is adapting, just keep doing them. If you can, video tape your form and post it here.
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^^ that could be why you're so sore cause the gap between training sessions was too long. how is your body supposed to adapt to an exercise when you've done it just once in the past week? light cardio helps reduce soreness so you might want to try that in your next session if you're still sore.
btw, never substitute leg presses for squats. squats are the king of lower body exercises and it's an exercise you'll always want to have in any beginner program (even intermediate for that matter). and if your quads are killing you when you squat try have a knowledgeable person take a look at your form. OR you can vid yourself and post it here for it to be critiqued by the mainstays. chances are that's where the problem lies.
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If you're weight training, running is the last thing you want to do for cardio. It is counter-productive because running is hard on the joints and the muscles. Stick to non-impact cardio. Swimming, sled pulling, elliptical, and the bike.
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On June 28 2010 10:17 Malinor wrote:
I have to ask now, what exactly does "cardio" include? Does it just mean stuff like treadmill and crosstrainers, or do you also count slow steady running, swimming, cycling etc.?
Because I have to say, the claim that something like slow steady running doesn't help greatly with weight loss is plain out ridiculous in my opinion.
To start with the cons first, the problem relying solely on this kind of exercise is that you nearly don't build any muscle, you drop body weight and probably lose some muscle mass all around(mainly in your upper body). That means that your basic metabolic rate actually slows down and you can only eat less over time. Furthermore, the moment you stop running for some time, your body will happily restore fat as soon as possible, it doesn't need much food to maintain any muscle etc, you know the deal.
Now, every track and field runner from 800meters up to a marathon is skinny as hell. That is not only because it is a necessity for their sport, it is of course also a result of their training. And slow and steady running (SSR) is a major part of this training, more important the longer the distance of course ( all kinds of intervall-training and moderate strength training are of course the other major parts of their training). For recreational long distance runners, SSR makes ~70% of their training, it is of course an important aspect in keeping the fat low/ losing it in the first place.
The argument that you burn a lower amount of calories over time because your body adapts is misleading. What basically happens is that you can run the same distance with less intensity, basically with a lower heart rate. Just increase your heart rate again (run faster) and you are all set. That is what improving your generall fitness is all about in the first place. Running in general (whether intervalls or SSR) basically increases your performance in any sports which are played outdoors.
The more important question is what you should do during the limited time you have, so that you can get the most out of your training. This is probably the part where "cardio" is not the best investment. Lifting weights is pretty much essential, building more muscle, needing more calories and a challenging anaerobic activity, it has too many benefits in the long run.
Intervalls are probably more effective than SSR (for reasons that guys like eshlow propably can describe more accurately than me, it is all in this thread), but it must not always be the best option.
I'll take me as an example: I'm quite fit right now, but still pretty overweight. I'm lifting hard 3-4 times per week. Right now, I could add at most 1-2xintervall training per week, my joints cannot handle more intensity than this right now and in the foreseeable future. If I wanna work out more than this, I have to go low intensity, and SSR is just perfect for that, and sometimes even the crosstrainer. And as long as I provide my body with enough hardcore lifting, it will not eat up all my muscles to survive but rather go with the stored fat.
Treadmills and crosstrainers are definitely at the lowest end of the spectrum of useful things you can do, but they still can have their place. But under no circumstances would I compare these classical "cardio" activities with actual running. The cross trainer relates to running in the same way the leg press relates to the squat.
To sum up, there is no way I will believe that SSR, swimming and stuff like that is useless for weight loss. My own experience and real life observations have taught me otherwise. You just have to be smart when you incorporate it into your training. If that is the only exercise you get, you better never stop running or things will go bad, also my own experience.
Go easy on the cardio. If you want your cortisol under control, stay away from excessive cardiovascular work. I'm utterly convinced that if gym rats cut down on cardio, they'd be leaner. Humans aren't aerobic animals. We're designed to throw a rock or spear at the prey; not run six miles to get the food. Aerobics works only for about six weeks. Once the enzymatic response is maximal, you're wasting your time. It's a myth that cardio burns bodyfat only. That's based on antiquated studies that couldn't measure all fuels contributing to exercise. Amino acids have been underestimated for the longest time as fuel sources for cardiovascular exercise. Cardio burns not only fat but muscle as well.
thats what charles poliquin is saying and is one of the best coaches in the world , you can google his name and see.
By cardio training we usually mean treadmill or steady bike etc .
Like i said the terminology is totally wrong because with every exercise from weight lift to 100 meter or swim or even hiking your caardio is getting plenty of exercise.
Aside terminology , im focusing about the guys that spend most of the time doing treadmill or steady bike , im not including swimming or outdoor sprinting and such activities.
First trying to compare pros with an average joe athelete is ridiculus , you dont even take under consideration the steroid and other drug strategies which is the primary factor for a pro athelete carrier
the only misleading thing is trying to persuade others that cardio is the best way to loose fat.
Its a fact that ur body clearly burns very low sum of calories with these short of low intecity activities - THUS the word low intecity.
Another poliquin quote btw is " Furthermore, aerobic training is associated with increase cortisol production with is catabolic in nature, and clearly associated with increased storage of central trunk bodyfat. On top of that, anytime you increase your cortisol output, you are stealing some pregnenolone from the DHEA pathway, further decreasing the anabolic status of your body. Sitting on a bike doing aerobic work, is damaging to the testes because of the pressure and heat. If you don’t believe me, ask the Uniballer Lance Armstrong."
So for the average joe doing treadmill than sitting in front of the pc yea will have positive calorie usage but this isnt the end of all means.
You can do much better exercises than treadmill heck try interval training you will loose 9 times more fat than steady low intecity or just weight lift diet like crazy and f$ck the cardio overall.
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Charles poliquin on fat loss seminar
Snippets
If over 10% body fat for a man, or over 15-20% for a woman, you are fat.
The stronger your immune system, the easier it is to gain muscle and lose fat.
The more insulin you produce, the faster you age.
The best predictor of lifespan is muscle mass and strength
Supplements
Omega 3 Fatty Acids from pharmaceutical grade fish oils are the most valuable supplement you can take. The subject should take 15g/day for two weeks if deficient, then reduce the dosage to 5g/day indefinitely after that. Fish oils will help burn fat and prevent fat gain. They improve serotonin levels (mood), make it easier to move nutrients in and out of cell walls, reduce joint inflammation, decrease the amount of sugar your body will absorb, improves blood pressure and decrease insulin output when taken with a meal.
You should take it throughout the day and rotate your source of EFA’s every 10 days. Krill Oil is the best source as it also eliminates PMS and you don’t need high doses of this type of oil.
Fat people should not consume carbs post-workout. The best Post workout drink for a 200lb overweight man is: Whey Isolate 60g + Glutamine 20-80g + Glycine 20g. This will replenish glycogen while preventing fat gain.
Licorice Root Cream can be rubbed on the abdominal as it will aid in burning fat from the stomach. The trade name is called Glycgel.
Adaptogens such as Red Korean Ginseng can help you recuperate from stress and tough workouts. Rhodiola Rosea is a very powerful adaptogen; take it when you need energy. It is a Cortisol Modulator, meaning that if your cortisol is too low it will help you raise it and if too high, it will help you lower it. Take only 1 tab per day, as it is very potent. Stevia is a natural sweetener and a great adrenal recovery aid. Cold Fx is also a surprisingly good product. It is good for adrenaline glands, fat loss, decreasing insulin output, and regenerates the pancreas.
To help men raise testosterone Charles recommends the following. Zinc is low in all active men and plays an important role in test production. Zinc arginic is best, no more than 30mg/day. Holy Basil also helps raise testosterone.
As for estrogen, DIM is a strong anti-estrogen that specifically targets the bad estrogens caused by phyto-estrogens in our environment.
R-ALA is anabolic and promotes fat burning, only the R for is good, the S form of ALA is counter productive. It is an anti-oxidant that also promotes glucose transport into muscle cells. As well it Increases the metabolic rate and decreases insulin output.
Acetyl-L-Carnitine is a healthy stimulant; it also improves memory and is anti-aging for the brain. It too increases insulin sensitivity.
Charles recommends that one uses a good multi-vitamin when attempting to lose fat as fat loss releases toxins that are stored in your fat and your body will need all the vitamins and minerals it can get to fight these toxins.
Estrogen “16” is a bad form of estrogen in our bodies that we want to eliminate, supplements that combat estrogen “16” are Broccoli extract, DIM and Green Tea
Taurine is an amino acid that increases insulin sensitivity, increases cell communication, and increase carb metabolism.
Magnesium Chelates are the key to preventing diabetes; everyone who is active is deficient in it, and it is this deficiency that creates diabetes. Magnesium also increases insulin sensitivity. One should Rotate the types of Mag, just make sure they all end in “ate”. Take it after 4:00pm, as it will improve your sleep.
All stimulants raise cortisol, which is bad so use them sensibly. As for the fat burning supplement ephedrine, you do not need much ephedrine (8mg) to stimulate fat burning.
If asparagus makes your urine smell you are deficient in Vitamin B9 and B12. Taking these B vitamins will help prevent Alzheimer’s
Training
High intensity interval training burns more calories overall than long slow cardio. The bulk of these calories are burned post exercise. Intervals should consist of 40 sec – 2 min on, and 1 minute off. These sessions should last a max of 42 minutes total including warm-up. The bad news is that the workouts must be very intense, as the subject must get to nausea in order to produce enough lactic acid. Luckily 2 sessions per week is all that is needed to lose fat at a noticeable rate. The catch is that velocity without resistance is useless, so going really fast is not the answer. Working really hard against resistance is the solution.
Continuous aerobic work (long jogs) raises cortisol, which in turn makes you fatter in the long run. So don’t bother doing it unless it is sport specific training.
For strength training, vary the program every 25 days; everything works, but only for a short time. Vary the exercises often so you overload the muscles at different points. You must surprise the muscles with something new in order to force it to adapt. Other possible changes include rest time, muscle grouping, tempo, etc.
Diet
Approximately 75% of people are carb intolerant and should not be eating grains; the grains are getting people fat. The first step is to get the Omega 3’s in balance by taking hi-quality fish oils. You must eat protein with every meal even breakfast. A meat and nut breakfast will make you leaner even if you do not change the rest of your diet. It is best if you rotate the meat each breakfast. Eat 6-7 meals per day with protein plus smart fats in every meal.
A long-term low carbohydrate diet is the solution for fat people even after they have lost the fat. To begin the diet, eat only meat, fish, eggs, cheese and vegetables (50g of carbs per day or less). Follow this diet for 14 days then have a cheat day, eat whatever you want for the entire day. Return to the ultra low carb diet and have a cheat meal (one sitting) every 4th or 5th day.
1. Once you are starting to lean out you can add berries to the diet. They are strong antioxidants and low glycemic.
2. As you get leaner still you can introduce the Orange family of fruits.
3. As you get leaner again you can add Plums, nectarines, peaches and apples.
4. Then grapes and bananas
5. Then the root vegetables such as yams, and sweet potatoes
6. Then rice, the darker the better
7. The last food to add is grains, and it should never be added for those that are carb intolerant. (If eating carbs made you fat)
A no or low gluten diet is a good thing, it interferes with reaction time.
Stick with this diet 80% of the time and you will do fine and not stressed out by it. Eat more vegetables.
Do not eat Peanut Butter, even the natural kind; it contains a mould that has phyto-estrogens in it.
Fructose syrup is the most fattening food we know of and it ages you; avoid it at all costs.
Have your cheat meal late in the day instead of early when you are likely to keep eating bad the rest of the day. The best cheat meals have some nutritional value
Fatty foods have a reputation for causing bad health but it is Carbs that raise cholesterol and bad blood lipids
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About post workout drinks FOR NON steroids using , not pro guys to bust the myth.
Heres how atp storage works when you weight lift or do any other activity that burns glucoge as main energy.
your muscles contain glycogen but the main storage in in the liver which contains more or less about 1500 calories from glucagon.
when you train your muscle glycagon burns first and in any xtra need the liver releases glycagon in the blood stream. unless your a pro doing 5 hours training a day your liver storage is more than enough to handle the xtra pressure.
when you eat ur storage will replenish. Thats the short version o fcourse but although pretty basic is accurate enough.
Heres what happens when you weight lift
first you can have an increase of even 300% in your hgh ( human growth hormone ) which is very importand especially as you age , cause less and less hgh is been release in the bloodstream.
Also your insulin resistance is getting very low and this is a great thing since high insulin resistance means ur fat and maybe have blood sugar problems.
The current trend is to consume proteins with enough carbs post workout.
Eating carbs after a training session will drastically lower the hgh exertion and also raise the insulin resistance.
Now in paper your gonna replenish ur lost carbs and have insulin increase that will help feeding the muscles ... thats obvious bs since ur muscles have constant glucogen supply through the liver.
so unless your doing 5 hours sessions wich will result in deplenish ur liver storage or taking tons of steroids ( hgh especially) this is pure wortheless
This bs is great for companies cause they sell virtually sugar to every guy that trains and since these companies support the 99% of the sites out there is easy to see why is so " crusial for an average joe to eat sugars after training " when clealry it isnt .
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On June 29 2010 01:55 st3roids wrote:
The best predictor of lifespan is muscle mass and strength
This sticks out to me as something I don't believe is correct at all. Do you have any proof or at least solid evidence for this claim? I think the best predictor for lifespan is a stress free, healthy life, with a low calorie intake. Muscle mass and strength very much contradict "low calorie intake".
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I've got to be honest and say that some of these supplements don't seem to be very different from 19th century tonics. IT makes me wonder how effective they are (ie any clincal tests) rather than how well they've been marketed.
For Example, mutli-vitamins aren't absorbed very effectively by the body. This has been shown in a study (unfortunately I can't recall the exact citing details atm). Sure they are better than nothing, but the multi-vitamin is an inefficient carrier of nutrients to the body. Nutrients in fruits in vegetables are packaged in a way that we (thanks to evolution) can effectively get the most bang for the buck.
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On June 29 2010 04:17 Sabu113 wrote:
I've got to be honest and say that some of these supplements don't seem to be very different from 19th century tonics. IT makes me wonder how effective they are (ie any clincal tests) rather than how well they've been marketed.
For Example, mutli-vitamins aren't absorbed very effectively by the body. This has been shown in a study (unfortunately I can't recall the exact citing details atm). Sure they are better than nothing, but the multi-vitamin is an inefficient carrier of nutrients to the body. Nutrients in fruits in vegetables are packaged in a way that we (thanks to evolution) can effectively get the most bang for the buck.
yea well about the supplement thing dont take any supplement advice that seriously cause almost everyone sells them to make some xtra profit.
Multis from a good brand biological ones are good imo cause 9 out 10 they dont eat sufficient vegetables or fruits or they cook way too much to have sustained water soluble vitamins.
fish oils are must now days.
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So last Saturday, my friend's group of friends has this meet where they all get together and do a bunch of physical challenges. You get ranked on how well you do, and there's a payout structure: 1st wins $5, 2nd wins $3 ... all the way to 10th paying $5 or something like that. I
Well, there were 10 events. Most of them were running, and I finished dead last in all of them. The strength events (all pushup events) I did alright, average in the group. But 1 mile run, 2 mile run, 400m were all terrible. I ended up paying $35.
It's a good driving motivation though. I don't want to be last. Fuck last place. On the other hand I have to learn how to run.
Later that day I went to the gym and since I was so trashed I took it easy.
The next day I went back to hiking. Hill climbs with sore quads and hams is devastating, but I made it through.
Hopefully tomorrow I'll recover enough to break the 200 lb mark in squats.
This week's training schedule looks like this:
Monday: Basketball
Tuesday: Gym
Wednesday: Running at the park
Thursday: Gym
Friday: Rest
Saturday: Run in the morning, Gym at night
woo~
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On June 29 2010 04:00 travis wrote:Show nested quote +On June 29 2010 01:55 st3roids wrote:
The best predictor of lifespan is muscle mass and strength
This sticks out to me as something I don't believe is correct at all. Do you have any proof or at least solid evidence for this claim? I think the best predictor for lifespan is a stress free, healthy life, with a low calorie intake. Muscle mass and strength very much contradict "low calorie intake".
This is actually true.
http://www.bmj.com/cgi/reprint/337/jul01_2/a439
The stronger people are (generally from exercise) the stronger your immune system is. Exercise and vitamin D (being outside more) are potent immune system modulators.
Obviously, staying stress free decreases cortisol (which inhibits immune system) which is a good thing. Healthy is too general. The caloric restriction studies have been fairly proven in mammals, but I don't think any serious ones have been done on humans which is eh.
I'm not sure any of us wants to take 25% less calories than basal metabolic rate and be hungry all the time either though.
On June 29 2010 04:17 Sabu113 wrote:
I've got to be honest and say that some of these supplements don't seem to be very different from 19th century tonics. IT makes me wonder how effective they are (ie any clincal tests) rather than how well they've been marketed.
For Example, mutli-vitamins aren't absorbed very effectively by the body. This has been shown in a study (unfortunately I can't recall the exact citing details atm). Sure they are better than nothing, but the multi-vitamin is an inefficient carrier of nutrients to the body. Nutrients in fruits in vegetables are packaged in a way that we (thanks to evolution) can effectively get the most bang for the buck.
As much as Poliquin's stuff sounds shady you can actually pubmed most of it and I would say at least 90% you can find support for it.
Fish oil is really the biggest one. That's why I put it in the OP.
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On June 29 2010 07:29 kainzero wrote:
So last Saturday, my friend's group of friends has this meet where they all get together and do a bunch of physical challenges. You get ranked on how well you do, and there's a payout structure: 1st wins $5, 2nd wins $3 ... all the way to 10th paying $5 or something like that. I
Well, there were 10 events. Most of them were running, and I finished dead last in all of them. The strength events (all pushup events) I did alright, average in the group. But 1 mile run, 2 mile run, 400m were all terrible. I ended up paying $35.
It's a good driving motivation though. I don't want to be last. Fuck last place. On the other hand I have to learn how to run.
Later that day I went to the gym and since I was so trashed I took it easy.
The next day I went back to hiking. Hill climbs with sore quads and hams is devastating, but I made it through.
Hopefully tomorrow I'll recover enough to break the 200 lb mark in squats.
This week's training schedule looks like this:
Monday: Basketball
Tuesday: Gym
Wednesday: Running at the park
Thursday: Gym
Friday: Rest
Saturday: Run in the morning, Gym at night
woo~
Don't burn yourself out.
Less is more when you're a novice.
That's why Starting Strength is only 3 workouts a week.....
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EPT
