Fitness & Martial Arts Thread

[False]

Id like to build some mass as Im very light, but Id like everything to remain defined as I do so. Im also going to do some cardio as well to build general fitness.

Im no expert but I assumed that Id do cardio one day and strength the next or something.

[That's not a growth]

That's what I've heard, but I've done fine with doing cardio right after lifting. It's more a matter of what you have time for, any exercise is good exercise.

I'm going to really go for things over the next 4 months. I turn 25 at the end of June, and I'm happy with my routine and diet so now going to really see what I can do. I've been cheating on my diet recently so now I've updated my plan I'm more motivated to keep with it. I tend to work better when there's less room for improvisation. Improvisation tends to equal cookies. Ran into a mate I know the other day in the changing room, who hadn't seem me shirtless for months, and complemented me on how well I was doing. Feels good, man.

[False]

Well I didnt do a great deal today as its the first Ive been to that gym and the first time Ive made a real effort for a while. Ran for 25 minutes, got on the bike for a few circuits, had a quick pop at the rowing machine and then just had a wander around the weight machines to see what they do. Had a go on a few but technique obviously needs lots of work.

I was just after a simple routine to stick to for a while until Im at a respectable base fitness level to do these fancy plans.

[Grumpy David]

I was just after a simple routine to stick to for a while until Im at a respectable base fitness level to do these fancy plans.

Starting Strength is the simplest programme for any novice.

Session 1:

3x5 squats
3x5 benchpress
1x5 deadlifts

Session 2:

3x5 squats
3x5 overhead press
5x3 powercleans



3 sessions a week. 1, 2, 1. Or 2, 1, 2. Add weight every new session.

http://startingstrength.wikia.com/wiki/ ... ength_Wiki

For cardio, HIIT is always a good choice. http://en.wikipedia.org/wiki/High-inten ... l_training

[Jamo3103]

I've got my mojo back, been in the gym the last couple of days working hard and back in the motivation to keep going each day. Not to mention had a rather physically strenuous afternoon at work so that gave me an extra work out! Got my eating a lot healthier now I've moved out and am cooking all my own meals, and lent has provided me the perfect excuse to give up my vices (Sweets!).

Also discovered that the personal trainer at my gym was on the first episode of this series of take me out

[False]

I was just after a simple routine to stick to for a while until Im at a respectable base fitness level to do these fancy plans.

Starting Strength is the simplest programme for any novice.

Session 1:

3x5 squats
3x5 benchpress
1x5 deadlifts

Session 2:

3x5 squats
3x5 overhead press
5x3 powercleans



3 sessions a week. 1, 2, 1. Or 2, 1, 2. Add weight every new session.

http://startingstrength.wikia.com/wiki/ ... ength_Wiki

For cardio, HIIT is always a good choice. http://en.wikipedia.org/wiki/High-inten ... l_training

That seems like something that would be very dependant on me using proper technique to not kill myself. Ill have to see if I can get a trainer or something.

Cheers.

[That's not a growth]

Deadlift

Deadlift

Bench Press

Shoulder/ Overhead Press

Power Clean

(Note: I don't do powercleans so just found this video now, the other videos are ones I've used repeatedly myself when I was starting out)

Remember to not increase weight to more than you can do, it's about technique rather than weight. Even though I can dead lift my body weigh I can barely over head press 30kg. It's about what you can do. Just start with the bar with everything and progress from there.

And when trying to put on muscle, but not fat (it's all about diet):

That depends on your basal metabolic rate -- the number of calories you need daily just to maintain your weight (no loss or gain) and go about your daily activities. It also depends on whether you want to lose weight or gain weight. If (like many) you want to lose weight, your body can only take weight loss at a rate of about 1-2 lbs per week, maximum, without losing muscle too. Your best bet is to track everything you eat and determine your calorie intake; add (subtract) 3500 calories for every pound of weight you lost (gained); and that's your BMR. Once you've determined your BMR, take an amount less by 500 calories (3500 calories per week -- which corresponds to about a pound of fat) and use that as a target average. Try to get between 0.5gm and 1.0gm of protein per day per pound of lean body mass (your total body mass, minus the total fat); and make up the rest of your calories with (good) fats and carbs.

I didn't actually weigh myself and do all that, I just kind of guessed since I only found this a week ago, but it's good advice none the less.

[False]

Is there nothing you can do on the machines? Seems to have quite a few different ones to target seperate muscle groups.

[Harry Bizzle]

For cardio, HIIT is always a good choice. http://en.wikipedia.org/wiki/High-inten ... l_training

Reading that, apparently for a true Tabata workout, you need to be working at 170% of VO2 Max.

It's been a while since I've done physio, but surely it's rather difficult to get to that point within twenty seconds for most exercises which Tabata tends to be recommended for? At least for the first two rounds.


That second method - Little's seems much more achievable - working at 95% VO2 Max for a minute can be achieved with pretty much any exercise, done vigorously enough, I would have thought.

The fact that it mentions that the latter can be achieved without any special equipment seems to sort of confirm this.

[blackoutHERO]

Is there nothing you can do on the machines? Seems to have quite a few different ones to target seperate muscle groups.

You can do, but you really aren't going to get the results you want and it will take you twice the time. I really do recommend just reading the tutorials for the exercises, watching the videos and if possible filming yourself performing them so we can give you feedback. You start with just the bar so you will certainly not kill yourself trying these exercises.

If you are still afraid of free weights, come back and a sub par, not as good machine workout can be prescribed.

[That's not a growth]

Is there nothing you can do on the machines? Seems to have quite a few different ones to target seperate muscle groups.

You could do, and I did for months, but when I started on free weights I noticed a lot more progress. You're less likely to injure yourself with a machine because it makes you do the move right, but that's kind of the point of free weights. It's not just the move you're doing, it's the technique and the effort it takes to get it right. For example, with a squat. In essence it's a pushing movement for the legs which you can do on a machine while sat down. But with the bar on your back you have to balance yourself, which works your abs and your back as well as other things. It's a more natural way to exercise.

Put it this way. You think you want big biceps, so you do curls. But in fact what you actually wanted was big arms, so you actually want big triceps and shoulders as well and you want these to all grow at a similar rate.

You might want to work a certain part of you body more than another, but in fact you'll want your body mostly in proportion to it's self even if you want some part a little more defined or larger (whether it's your abs, or shoulders or back).

[Harry Bizzle]

Is there nothing you can do on the machines? Seems to have quite a few different ones to target seperate muscle groups.

This is the talk of pansies and the uneducated. Groups of muscles is what you want to be doing.


I was daunted at first (especially by power cleans) but a bit of practice and they're fine and actually quite fun.


Also the looks you get while you chuck up a big fat bar and catch it on your chest.

And when your friends leave the dumbell rack and ask what you're doing and even though they're twice you're size can't Press what you're pressing without almost dropping it on their heads.

[smurphy]

Try to get between 0.5gm and 1.0gm of protein per day per pound of lean body mass (your total body mass, minus the total fat); and make up the rest of your calories with (good) fats and carbs.

That is quite a lot is it not? I don't think there's any way I could get that in with being at work all day and stuff.

[Harry Bizzle]

1 gram of protein per kg is the recommended amount for people regardless of whether they're working out or not.


Drink a liter of milk and you've already drunk something like 32g of protein.

[False]

Ill try and get on the free weights when I go on Thursday then. I think there is only one bar from what I saw the other day so it might be quite busy, but Ill give it a crack.

[DML]

At the moment I'm using a personal trainer, but none of the stuff I'm doing is using free weights, bar the odd dumbell or medicine ball. However, every execrise is using so many of my core muscle groups at once that I feel I've had a real good workout and ache for two-three days afterwards. I have no idea if thi is going to fully promote 'size' though - but my local gym doesnt have a free weights section available bar dumbells which is limiting. You reckon I will see decent progress in size?

[blackoutHERO]

First of all, aches and pains after a workout isn't necessarily an indication of a good workout. It just means that your body has done something it's not used to, whether it's more volume, heavier weight, new exercises etc.

Secondly, you will still get size but I'm going to guess your trainer is concentrating on losing the weight first, then moving onto adding size. If you were to be doing strength barbell training, you would get both at the same time. What you are doing with your trainer is none of our business really. If you are happy with it, getting results and enjoying going to the gym then what more could you ask for.

[DML]

First of all, aches and pains after a workout isn't necessarily an indication of a good workout. It just means that your body has done something it's not used to, whether it's more volume, heavier weight, new exercises etc.

Secondly, you will still get size but I'm going to guess your trainer is concentrating on losing the weight first, then moving onto adding size. If you were to be doing strength barbell training, you would get both at the same time. What you are doing with your trainer is none of our business really. If you are happy with it, getting results and enjoying going to the gym then what more could you ask for.

Well I wanna know what you guys think - thats why I ask. I'm paying a fair whack out, so I obviously want to get results! The losing fat then building muscle thing is true I believe - but I would love to throw around some real heavy weights at some point. All I can do is use my monthly measurements/photos to analyse the situation. You guys saw I have a big shift last month, have to see if it'll happen again this month. The one thing I know is that the exercises, whatever they are doing are really REALLY good.

[smurphy]

Are cheapo £15 scales decent? I need to get a set (I've not weighed myself on good scales for years), but if they're not going to be properly accurate there's no point.

[Harry Bizzle]

If you were to be doing strength barbell training, you would get both at the same time.

Only if you forgo GOMAD, surely? I don't think it's physically possible to do it and not put on some fat unless you're manorexic to begin with.