On June 30 2010 05:33 Sfydjklm wrote: so, neck exercise. any recommendation? As i grew older i got this disgusting fat-rekrul like neck.
Look this is what you wrote first, you said nothing about your fitness and diet. Plus from what you wrote, it implied that you did nothing and grew a double chin. Which is usually caused from a lack of diet and exercise. Then you start asking about neck exercises? What are we suppose to think?
BTW misrah do you compete in oly lifting? o wait nvm you said you do crossfit
why the sad face after crossfit? it's an amazing workout program. it emphasizes high intensity lifts, that generate some extreme cardio situations
like this workout:
Ten rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-up
^ that is what men do. that is what i attempt (and fail to do most of the time lol)
strict is 'dead hang' no lower body movement, and a kipping pull up is a gymnastic move that lets you use your entire body to assist the pull up.
kipping pull ups are worse than strict imo- they burn your lungs, and your core... i am out of breath when i do a few sets of those- just so fast and so intense!
Yeah, people knock kipping pullups like theyre inferior to strict but they're really just a different movement altogether to be used for different purposes. Great metabolic movement...
On June 30 2010 05:33 Sfydjklm wrote: so, neck exercise. any recommendation? As i grew older i got this disgusting fat-rekrul like neck.
Look this is what you wrote first, you said nothing about your fitness and diet. Plus from what you wrote, it implied that you did nothing and grew a double chin. Which is usually caused from a lack of diet and exercise. Then you start asking about neck exercises? What are we suppose to think?
BTW misrah do you compete in oly lifting? o wait nvm you said you do crossfit
why the sad face after crossfit? it's an amazing workout program. it emphasizes high intensity lifts, that generate some extreme cardio situations
like this workout:
Ten rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-up
^ that is what men do. that is what i attempt (and fail to do most of the time lol)
wait i don't understand this routine. ten rounds for time? does this mean you do all those variations of pull ups in 1 round?? im lost T_T
crossfit definitely has great animal style conditioning workouts but I still like my bodyweight progressions I suspect they are just unrivaled for building functional strength.
I did 200 strict pullups once, but it took me an entire day. So my 10 rounds for time would be like, 1 round per hour lol. But eventually I think i'd have to stop doing the weighted ones..
you know, actually, it wasn't even 200. i think it was 150
On June 30 2010 05:33 Sfydjklm wrote: so, neck exercise. any recommendation? As i grew older i got this disgusting fat-rekrul like neck.
Look this is what you wrote first, you said nothing about your fitness and diet. Plus from what you wrote, it implied that you did nothing and grew a double chin. Which is usually caused from a lack of diet and exercise. Then you start asking about neck exercises? What are we suppose to think?
BTW misrah do you compete in oly lifting? o wait nvm you said you do crossfit
why the sad face after crossfit? it's an amazing workout program. it emphasizes high intensity lifts, that generate some extreme cardio situations
like this workout:
Ten rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-up
^ that is what men do. that is what i attempt (and fail to do most of the time lol)
wait i don't understand this routine. ten rounds for time? does this mean you do all those variations of pull ups in 1 round?? im lost T_T
On June 30 2010 05:33 Sfydjklm wrote: so, neck exercise. any recommendation? As i grew older i got this disgusting fat-rekrul like neck.
Look this is what you wrote first, you said nothing about your fitness and diet. Plus from what you wrote, it implied that you did nothing and grew a double chin. Which is usually caused from a lack of diet and exercise. Then you start asking about neck exercises? What are we suppose to think?
BTW misrah do you compete in oly lifting? o wait nvm you said you do crossfit
why the sad face after crossfit? it's an amazing workout program. it emphasizes high intensity lifts, that generate some extreme cardio situations
like this workout:
Ten rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-up
^ that is what men do. that is what i attempt (and fail to do most of the time lol)
wait i don't understand this routine. ten rounds for time? does this mean you do all those variations of pull ups in 1 round?? im lost T_T
How much break?
When you do Crossfit shit for time, the break lengths are up to you, with the idea that you're trying to rest as little as possible to complete the workout as fast as possible.
omg thanks shallow[bay]! I can't tell if the link here: http://forum.bodybuilding.com/showthread.php?t=122226561 is a joke or not because that is a dead accurate description of my workout system. If it is a joke, I don't get the humor. Like 99% of us in this thread are working out just so we can look like the guys in that thread, right?
I have been wondering what was the nickname of that american(?) black guy with really wide shoulders who gave nice advice in TL.net fitness threads some time ago?
On June 30 2010 14:25 travis wrote: crossfit definitely has great animal style conditioning workouts but I still like my bodyweight progressions I suspect they are just unrivaled for building functional strength.
actually travis i used to be just like you my body weight program was really awesome. but then i started cross fit- and after a few months (like 3 ) i noticed when i went back to the bench that i was benching more, even though i had not benched in weeks. Something about the cross fit methodology and heavy emphasis on Olympic lifts, and core lifts- really must have done something.
I was hoping that someone would like like to join me and do some online crossfit We could compare times on work out, and hopefully motivate each other to do more work faster
As for the people talking about breaks- really you are never supposed to take one, unless you need to. So for that pullup workout- you must complete the entire set, because if you drop off the bar it's considered a termination of the set- and you have to start all over lol.
Basically i think that cross fit has a great methodology, because they are concerned with so much more than strength. Crossfit wants to create a complete athlete. And while strength is important, its not the only way to gauge fitness. Cross fit also emphasizes speed, agility, endurance, flexibility.
If you have not tried crossfit, or want to learn from the creator himself- check out this link. It can explain everything much much better than me
hi TL net fitness people, I wanted to ask some questions. I am now at 110kg, 172cm, and I know that in order to do something about it i need to change my nutrition, I was just wondering what kind of exercise would be best to complement that, should I do just SS, just HIIT, can they be combined ? I would like to one day get down to around 85kg, I have some muscle on me now, mostly from working construction jobs. Also I was wondering is it possible to get rid all of my fat and then tone myself, because i really dont want to weigh 100 kg or more, even if im pure muscle. This all might sound dumb, but I have no idea what im doing here so im turning to you for help.
Travis what would you recommend people do who want to tone their body but don't have a pull-up bar on their wall or 45 pound weights? I run 3-4 miles every other day and play tennis every other day, but I can't do more than 15 pull-ups. I was planning on doing sets of push-ups and crunches too, I dunno if thats a good idea?
On June 30 2010 23:05 besiger wrote: hi TL net fitness people, I wanted to ask some questions. I am now at 110kg, 172cm, and I know that in order to do something about it i need to change my nutrition, I was just wondering what kind of exercise would be best to complement that, should I do just SS, just HIIT, can they be combined ? I would like to one day get down to around 85kg, I have some muscle on me now, mostly from working construction jobs. Also I was wondering is it possible to get rid all of my fat and then tone myself, because i really dont want to weigh 100 kg or more, even if im pure muscle. This all might sound dumb, but I have no idea what im doing here so im turning to you for help.
Thanks guys.
More information in your post would be great what are you eating, when are you eating.
And other than construciton, what are you doing for physical activity?
If you just want to lose weight, and not build large amounts of muscle- i would suggest this:
for nutrition, (i need to wait and see what you are eating currently)
However for working out, i would suggest some high intensity cardio., Preferably swimming, cross country skiing, and rowing. these types of activities will work and tone your entire body. While doing these will not make large muscle mass- they will tone, and define your body- as well as being a great way to burn calories
If you are just looking to lose weight, and not gain muscle mass- high intensity cardio is your friend. I was on swim team for 5 years, and have cross country skied for about 15 year competitively. I am not very familiar with rowing (besides jumping on the machine lol) but if you need some advice, or would like to begin swimming, rowing, or skiing just let me know.
I am sure that many other very experienced people will be giving some great opinions as well. Just keep in mind that no one is 100% right, and do what you think you can stick with These are just my ideas, and if you don't like them- hopefully someone else can give some suggestions that trip your trigger.
On June 30 2010 23:05 besiger wrote: hi TL net fitness people, I wanted to ask some questions. I am now at 110kg, 172cm, and I know that in order to do something about it i need to change my nutrition, I was just wondering what kind of exercise would be best to complement that, should I do just SS, just HIIT, can they be combined ? I would like to one day get down to around 85kg, I have some muscle on me now, mostly from working construction jobs. Also I was wondering is it possible to get rid all of my fat and then tone myself, because i really dont want to weigh 100 kg or more, even if im pure muscle. This all might sound dumb, but I have no idea what im doing here so im turning to you for help.
Thanks guys.
You have several options with your goals.
Let's start with exercise. If I were you, I would make weight lifting primary and cardiovascular exercise secondary. To burn fat, what you need most is a caloric deficit, and while cardio can contribute to that, it is best to start with only weight lifting for several reasons:
(1) It gives you something to add when you start to plateau. (2) Your muscles will need rest after a weight lifting session. (3) Contrary to popular belief, weight lifting does in fact burn a significant amount of calories. (4) Excessive cardio can have an adverse effect on your metabolism. (5) Weight lifting provides most, if not all of the benefits of cardiovascular exercise.
There are many programs from which you can choose, and there are advantages and disadvantages to each one. As long as you don't choose something too advanced and hit all of your body parts you should be just fine for this. I would personally recommend a four day split to you with a variety of rep counts which cycle regularly (look into hypertrophic training), but it's up to you. A three day split with a full body workout like SS works just fine if you want as well; I'm currently doing SS on a cut and it has worked wonders for both my strength and body composition.
Remember that your results are 60-80% diet, 10-20% training, 10-20% rest. These are the three key ingredients that guarantee big results; if your diet and rest are crap, your training will suffer immensely. Therefore, if you are going to be meticulous and spend a lot of time planning in one department, it should be diet. You may have already done so, but first calculate your BMR based on your lifestyle (it seems you have a very physical job so this should be pretty high). After you get your BMR, plan out daily meal plans which create a deficit of 500-750 calories/day. I recommend www.fitday.com for this, but don't trust their BMR calculations.
For what you eat, you have several options. I'll recommend the following four, with (1) being the most fat-loss based and (4) being the most muscle-building based. It is key to remember that you can probably accomplish your goals on any of these diets.
(1) Ketogenic diet: 65% fats, 30% proteins, 5% carbohydrates for two weeks, a "refuel" day on which you eat carbohydrates to restore glucose in your muscles, and then a repetition of this cycle over five to six day periods (five days no carb, one day moderate-high carb).
Pros: Fat stores are utilized extremely well, excellent muscle sparing, and some report muscle gains on this diet. Cons: Fairly hard to pull off for most, allows NO room for cheating during your no carb periods (you'll knock yourself out of ketosis), takes a lot of planning, daily life while your body accustoms to this diet will be pretty harsh for a few days.
(2) Constant low carbohydrate diet: 40% proteins, 40% fats, 20% carbohydrates seven days a week.
Pros: Fat stores are utilized pretty well, excellent muscle sparing, not all that hard to pull off. Cons: Low carbohydrate intake, takes some planning, may experience moderate fatigue (although not likely).
(3) Carbohydrate cycling: two high carb days, three moderate carb days, and two no carbohydrate days, all synchronized with your training schedule (training days are high/moderate carb, off days are no carb).
Pros: Gain muscle and lose fat at the same time, you can really crank it out during workouts, some days you can eat at your caloric maintenance (with item limitations of course). Cons: Requires a significant amount of planning, fat loss will not be as fast as on ketogenic/low carb diets.
Pros: Excellent muscle gains which are important in the long run, great energy in daily life and workouts, not all that hard to arrange. Cons: Not ideal for fat loss, more contemporary options exist.
As you can see, you have a lot of options with diet. If I were you I would read up on the above items which sparked interest in you. If I had to recommend one for your goals, I would say go for the ketogenic diet. It's hard, but it's also crazy good.
Finally, let's talk a little more about cardio. If you really want to include cardio, I recommend 15-20 minutes of low-intensity cardio after your weight lifting sessions. If you want to include more cardio (do NOT start with this), HIIT on a couple of off days may be good.
EPT
