my primary goal atm is to slowly lose the fat in that area like I did when I did track. all I did was run back then and it disappeared pretty much. dont care about pounds, just want alot of fat gone in that area. its getting to the point where im worrying if i'll soon get moobs. time frame... a month or 2 for some results at least?
no gym access atm, no bbs/dbs
yes i can cook my food but i prob wont make a whole diet. i dont really eat unhealthy or anything, just the normal rice/sidedishes (im asian) or occasionally some pasta. chicken or some kind of meat like once a week. i actually ate a shitload and had lots of snacks in korea, as i had lotsa money to spare and i wanted to make the best of it lol
hmm is 2miles per day too little? its kinda tough already for me since im rly outta shape compared to before. if not crunches, what should I do?
You simply ate more than you burned when you were in Korea on a daily basis. Just eat less, and/or burn more, to lose the fat. There's no magic workout that'll spot-reduce the fat around your belly.
Two miles is not a lot, maybe 200 calories, iirc.
ah ok, whats the best way to burn calories? that seems ridiculously small... 100 calorie per mile
cant think of anything else which i could easily do around my neighborhood
If you want to burn fat, your best bet is High Intensity Interval Training (HIIT), a quick google search will hook you up with the basics.
oh wow i remember doing alot of this during my track practices. its INTENSE. i guess i will try this with the workout we did back then.
1mile warmup HIIT for 20minutes. hard sprinting and short walks inbetween 1mile cooldown
should i do this every day or like every other day?
and hope it isnt too weird for people to see some dude sprinting down the block and then walking/repeat
Your body can't handle HIIT every day, it's really taxing and you'll need time in between training sessions to recover. If you're looking for something REALLY fun (lol), try doing some Tabata sets (again, google is your friend). The gist of it is 20seconds MAX effort, 10seconds rest, for 8 sets. Worst 4 minutes of my life. You really have to give it absolutely everything during the effort stages though.
Don't worry about looking weird, I don't have access to a running track near my house so I sprint up and down the road all the time. Do it at night if you're scared of looking dumb :p
I guess this is better? apparently I can do sets of pushups for tabata, nice
I guess ill do squats/pushups for tabata. im thinking i probably can't do this more than once a week? it sounds rly intense
You can do pretty much anything for tabata, I don't normally do pushups because once I reach the point where I fail its pretty ineffective for me to keep failing right away afterwards :p Try it with sprints, or on an erg/rowing machine. I think squats and thrusters are also used quite often.
Thanks for this. I'm definitely try it out with the thruster.
Post and let us know how it goes! Remember to give the work sets 100% effort! No cheating
i think it would be better for him to go 10/20 instead of the original 20/10 intervals. simply because it's easier to maintain intensity which is basically the whole purpose of the exercise. then he could work his way up to 20/10 once 10/20 becomes easy.
On July 30 2010 10:46 decafchicken wrote: Deadlifted 10x225 8x305 6x330 4x360 4x385 and then 4x410, and then i got lost in the adrenaline and put up another rep, and then was like fuck it 6 is a way better number than 5 and got it half way and was like "fuck i havent failed a deadlift in months" so i locked it out and then slammed that mother fucker back down on the floor...the fifteen year olds on the fball team had a rewarding "wtf" look on their faces. so it ended up at 6x410 and it felt great.
Just click play.
Haha that looks exactly like my gym at school. But having a spotter yell at me usually helps me get that last rep. And I pretty much involuntarily grunt when Im doing reps at 90%+
On July 30 2010 10:46 decafchicken wrote: Deadlifted 10x225 8x305 6x330 4x360 4x385 and then 4x410, and then i got lost in the adrenaline and put up another rep, and then was like fuck it 6 is a way better number than 5 and got it half way and was like "fuck i havent failed a deadlift in months" so i locked it out and then slammed that mother fucker back down on the floor...the fifteen year olds on the fball team had a rewarding "wtf" look on their faces. so it ended up at 6x410 and it felt great.
On July 30 2010 07:00 travis wrote: ok eshlow or someone else qualified i need some advice
my dad is a 65 year old dude the last few years he has developed major sleeping problems he has insomnia, and he also has sleep apnea
he will wake up suddenly in the night, probably due to breathing problems, but he will then get a surge of adrenaline and says he "has to get up and walk around" and then can't go to sleep again - sometimes for the rest of the night
this often leads to him going multiple days in a row with like 1.5h of sleep a night
my sister, who is a naturopathic doc, has said that among other things he needs to get serious aerobic exercise. but he is 65 with arthritis in his hands and his knees can't take much banging and i doubt his other joints are fond of much banging either. there are only hills around here it would be hard to run as it's jsut uphill. we live way out from the city so swimming isn't really doable.
he's been a chronic potsmoker for pretty much all his life
what kind of aerobic/cardio can/should this guy do?
edit: to make it clear i don't think his knees are in THAT bad of shape
like, i don't think he could do burpees for cardio but he could probably run on the right surfaces probably similar shape to most 65yo men
I would start out with something non-impact.
Bike or recumbent bike is fine. Get him moving a lot.
Then progress to something low intensity impact. Stairs climbing is actually a very good option... jogging OK I suppose. Those hills sound like a good option even if he can't run them. It's hard work doing them a bunch of times.
Of course, there's the obvious pushups, or squat thrusts or even just bodyweight squats if that's doable.. that's where you awnt to start with very light bodyweight stuff besides the above.
You need to get him on fish oil though and eating properly. Arthritis is aggravated by inflammation... fish oil helps counteract inflammation, and processed foods are highly inflammatory (mostly from industrial seed oils... hydrogenated vegetable oils) so you gotta cut those out and eat only natural foods.
On July 31 2010 06:37 kainzero wrote: So, I have a question.
Yesterday I did deadlifts, 1x4 (because that last rep was too hard).
When I finished I got this kind of soreness in my lower back.
Is that good? Bad? Potentially bad? I am unable to distinguish between soreness/the pump and injury soreness to the lower back.
Soreness is fine. Pain is not fine.
Soreness is more like aching and generally in the muscles. Pain is more along the lines of usually in or around the spine and tends to be a bit more aggravated by flexion in most cases
my primary goal atm is to slowly lose the fat in that area like I did when I did track. all I did was run back then and it disappeared pretty much. dont care about pounds, just want alot of fat gone in that area. its getting to the point where im worrying if i'll soon get moobs. time frame... a month or 2 for some results at least?
no gym access atm, no bbs/dbs
yes i can cook my food but i prob wont make a whole diet. i dont really eat unhealthy or anything, just the normal rice/sidedishes (im asian) or occasionally some pasta. chicken or some kind of meat like once a week. i actually ate a shitload and had lots of snacks in korea, as i had lotsa money to spare and i wanted to make the best of it lol
hmm is 2miles per day too little? its kinda tough already for me since im rly outta shape compared to before. if not crunches, what should I do?
You simply ate more than you burned when you were in Korea on a daily basis. Just eat less, and/or burn more, to lose the fat. There's no magic workout that'll spot-reduce the fat around your belly.
Two miles is not a lot, maybe 200 calories, iirc.
ah ok, whats the best way to burn calories? that seems ridiculously small... 100 calorie per mile
cant think of anything else which i could easily do around my neighborhood
If you want to burn fat, your best bet is High Intensity Interval Training (HIIT), a quick google search will hook you up with the basics.
oh wow i remember doing alot of this during my track practices. its INTENSE. i guess i will try this with the workout we did back then.
1mile warmup HIIT for 20minutes. hard sprinting and short walks inbetween 1mile cooldown
should i do this every day or like every other day?
and hope it isnt too weird for people to see some dude sprinting down the block and then walking/repeat
Your body can't handle HIIT every day, it's really taxing and you'll need time in between training sessions to recover. If you're looking for something REALLY fun (lol), try doing some Tabata sets (again, google is your friend). The gist of it is 20seconds MAX effort, 10seconds rest, for 8 sets. Worst 4 minutes of my life. You really have to give it absolutely everything during the effort stages though.
Don't worry about looking weird, I don't have access to a running track near my house so I sprint up and down the road all the time. Do it at night if you're scared of looking dumb :p
I guess this is better? apparently I can do sets of pushups for tabata, nice
I guess ill do squats/pushups for tabata. im thinking i probably can't do this more than once a week? it sounds rly intense
You can do pretty much anything for tabata, I don't normally do pushups because once I reach the point where I fail its pretty ineffective for me to keep failing right away afterwards :p Try it with sprints, or on an erg/rowing machine. I think squats and thrusters are also used quite often.
Thanks for this. I'm definitely try it out with the thruster.
Post and let us know how it goes! Remember to give the work sets 100% effort! No cheating
Did it with 30 lb dbs instead of 35 (hurt my lower right back about 2 months ago, still sort of recovering) Did it with 20/10 like described on the website Got really really drained at the end of the fifth set Did about 3 on set 6 before completely exhausted
Rested for about 3 minutes, repeated the exercise Finished set 3, could not begin set 4
Rested for about 3 minutes Finished set 2, could not begin set 3
Gave up after that.
I think I might be able to complete the routine with the 30s if I slept more than 3 hours. But, I thought I made decent progress nonetheless.
I think it's actually a really cool exercise, I will definitely keep it up in the future. Thanks again for the info!
On July 31 2010 21:05 Energies wrote: I'm 4 weeks off new personal best lifts in SS. The anticipation is killing me, I shouldn't have started with such freakin' low weights.
Is there any reason why you can't bump them up? I'm obviously less experienced in the gym than you, but my bench press felt a little light when I started so I bumped it up.
Six weeks of linear progression later (5 pounds/session), and my bench is up 30 pounds already. I know that Madcow's makes you work up to your previous five rep maxes over four weeks, but on SS, can't you start wherever you want?
Worst case scenario is you have to reset 10% and get set back a couple of weeks.
-_- I'm 7kg off my goal (65kg/5'11 Is it feasible to go down to 60kg or even 55kg or am I being a bit unrealistic?) and I'm having problems shifting the weight. Does anyone have an suggestions for how to crack this last few kg? I've been doing as much added walking as possible (running is not an option sadly due to my current injuries and breathing issues.) I've also been using my weights (about 100 reps a night), but I don't feel like it's enough.
I have more than enough time after work to do online work outs (I'm too self-conscious to use a gym.) and I can access loads of healthy foods (my portion sizes are pretty small now, but I need to work on the 5-6 small meals a day thing.) I've stopped eating after 7:30pm and am getting more sleep (6-7hours as opposed to 4-5.)
Also my skin has gone to hell :/ I think that's partially due to the hot weather though.
On July 31 2010 23:28 JunZ wrote: Why do you stop eating after 7:30? If your building muscle, eating after 3 hours should be normal. Plus the casein before the sleep.
I'm not trying to build muscle (I'm not a guy) so I stop after 7:30pm since I've heard it's a bad idea to eat just before you sleep (like within 2 hours.)
On July 31 2010 21:05 Energies wrote: I'm 4 weeks off new personal best lifts in SS. The anticipation is killing me, I shouldn't have started with such freakin' low weights.
It's better to start too low than too high. Although feel free to make 10-15 lbs jumps if you can...
With the lower weights really focus on technique and drive with your movements.
On July 31 2010 22:50 NeverGG wrote: -_- I'm 7kg off my goal (65kg/5'11 Is it feasible to go down to 60kg or even 55kg or am I being a bit unrealistic?) and I'm having problems shifting the weight. Does anyone have an suggestions for how to crack this last few kg? I've been doing as much added walking as possible (running is not an option sadly due to my current injuries and breathing issues.) I've also been using my weights (about 100 reps a night), but I don't feel like it's enough.
I have more than enough time after work to do online work outs (I'm too self-conscious to use a gym.) and I can access loads of healthy foods (my portion sizes are pretty small now, but I need to work on the 5-6 small meals a day thing.) I've stopped eating after 7:30pm and am getting more sleep (6-7hours as opposed to 4-5.)
Also my skin has gone to hell :/ I think that's partially due to the hot weather though.
Cheers for any help in advance.
Heavier Weightlifting is optimal. "High reps = toning" is a MYTH and doesn't really work...
what kind of injuries do you have though"?
Building muscle will help you drop the rest of the extra fat... at your height I would't go too far below 60-65kg though... we need to add some muscle to your bones.
Even though yuo say you don't want muscle you're not going to become "manly" overnight. WOmen have loewr testosterone levels than me so it's harder for them to add muscle... but the muscle you do add helps significantly in changing of body composition.
Also, it's a myth that you shouldn't eat before sleep. Feel free to eat right up until you sleep.
On July 31 2010 21:05 Energies wrote: I'm 4 weeks off new personal best lifts in SS. The anticipation is killing me, I shouldn't have started with such freakin' low weights.
Is there any reason why you can't bump them up? I'm obviously less experienced in the gym than you, but my bench press felt a little light when I started so I bumped it up.
Six weeks of linear progression later (5 pounds/session), and my bench is up 30 pounds already. I know that Madcow's makes you work up to your previous five rep maxes over four weeks, but on SS, can't you start wherever you want?
Worst case scenario is you have to reset 10% and get set back a couple of weeks.
I know I'm going to peak my overhead and bench press faster than I will my squat and dead lift. I would like to be uniform in strength, relatively anyway.
I guess I'd feel strange if I was dead lifting 350lb and benching 150lb.
On July 31 2010 21:59 ret wrote: im jealous energies, going to the gym knowing youre going to have to almost die to be able to lift heavy weights isnt always pleasent either.. :p
Lol, I know what you mean. The last time I did this prior to getting injured I'd be in my kitchen drinking my NO-Xplode thinking.. "some big freakin' weight might fall and crush me today. Excellent"
On July 31 2010 22:50 NeverGG wrote: -_- I'm 7kg off my goal (65kg/5'11 Is it feasible to go down to 60kg or even 55kg or am I being a bit unrealistic?) and I'm having problems shifting the weight. Does anyone have an suggestions for how to crack this last few kg? I've been doing as much added walking as possible (running is not an option sadly due to my current injuries and breathing issues.) I've also been using my weights (about 100 reps a night), but I don't feel like it's enough.
I have more than enough time after work to do online work outs (I'm too self-conscious to use a gym.) and I can access loads of healthy foods (my portion sizes are pretty small now, but I need to work on the 5-6 small meals a day thing.) I've stopped eating after 7:30pm and am getting more sleep (6-7hours as opposed to 4-5.)
Also my skin has gone to hell :/ I think that's partially due to the hot weather though.
Cheers for any help in advance.
Fish oil is great for your hair and skin, start taking 2 grams 3 times a day, it should recover in a week.
On August 01 2010 05:57 AoN.DimSum wrote: YAY 10kg pr! 150kg back squat doubles :D Squating 5 times a week for over 3 weeks really helps hahaha
Wtf jesus repping way over 2xbw?? And how do you squat five times a week lol. If i do it two days in a row i'm usually out for a couple days T_T. squatting/deadlifting back to back was pretty rough.
On August 01 2010 05:57 AoN.DimSum wrote: YAY 10kg pr! 150kg back squat doubles :D Squating 5 times a week for over 3 weeks really helps hahaha
Wtf jesus repping way over 2xbw?? And how do you squat five times a week lol. If i do it two days in a row i'm usually out for a couple days T_T. squatting/deadlifting back to back was pretty rough.
You will get used to it if you do it a lot. There are some days you feel crappy, like yesterday I struggled with 135 so i dropped back to 125 for sets. Then today I felt good and went heavy. With oly lifting, you will be doing a lot of pulls and squats, so switching to 5 days of squats and pulls when i injured my hand didnt bother me much.
EPT
