Health & Exercise Thread! 2.0

[brebaz]

LOL, we both sounded like some pussies xD

Haha!! Yeah, I need to man up and just do it until i can't!

[holly]

So who told you to do this and why did you think this was a good idea? Because that's an awful routine, to be quite honest. You grow out of the gym, not in it. Your body needs time to recover. It takes between 2-3 days for muscles to fully recover. If you overload your nervous system, which you can easily do by training the same crap every single day, you can get burnt out. It takes roughly 10 days for the nervous system to recover... quite a bit longer than your muscles. It would be a better idea to split up your routine so that on one day, for instance, you are doing push/press movements (triceps, pectorals, etc.) and another day doing pulling movements (rows, chin ups, etc.). Or at the very least, if you want to work out every single friggin' day, to do a different body part every day, or at the very least, not doing the same body parts several days in a row to allow them proper recovery time.

I take it by "those things on the sides" and "I lie on my elbows" you mean planks.

You should also really steer away from machines and try to use free weights. They're a lot more beneficial for your body and incorporate more muscles in the movements you are doing, thus increasing overall strength, endurance, and balance that cannot be acquired through machines.

What are you doing on the machines?

What's your diet like?

What goals are you trying to accomplish?

Agree that have you have to do different body parts each day if you want to work out regularly. However, does this apply to cardio? I would like to run most days of the week. Aim is to run 4.2km in 30 mins, as this was my best and I have not reached it again in the last 4 years. So I want to build up to it running as often as I can. So I was wondering if what you were saying above applied to cardio too, in particular, running?

I would also have the aim of doing 3 longer sessions in the gym each week at the same time working out other parts of my body including light weights.

[PeanutButterMunky]

Agree that have you have to do different body parts each day if you want to work out regularly. However, does this apply to cardio? I would like to run most days of the week. Aim is to run 4.2km in 30 mins, as this was my best and I have not reached it again in the last 4 years. So I want to build up to it running as often as I can. So I was wondering if what you were saying above applied to cardio too, in particular, running?

I would also have the aim of doing 3 longer sessions in the gym each week at the same time working out other parts of my body including light weights.

Your body still needs to recuperate from any form of exercise, including cardio, but I would just try and listen to your body and rest when you feel you could use the rest.

I wouldn't combine cardio and weights in the same workout. Preferably you should do cardio one day and weights the next, but if you're pressed for time I would do cardio first and then weights.

As for reaching your cardio goals, have you ever done High Intensity Interval Training? I did HIIT quite a bit when training for my first marathon.

[Nitey]

Hey PBM could you further elaborate on why you advise in doing cardio before weight training? I often do it afterwards. My goals are weightloss

[chrisw26308]

Weight lifting also has cardio benefits along with burning calories.

About 7 minutes intense weight lifting = 30 minutes of treadmill time

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[x6Teen]

finally broke a month long plateau

16.5 arms give or take @ 8% bf. thinking of cycling again but idk

btw just to clear a huge myth, AAS does not make your penor smaller

[DayWalker]

Weight lifting also has cardio benefits along with burning calories.

About 7 minutes intense weight lifting = 30 minutes of treadmill time

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running all the time takes a toll on the knees/joints too... especially if you don't have correct form- and A LOT of people have terrible form.

as stated above- weightlifting has cardio benefits... and its actually better for increasing your metabolism- ie burning fat/calories outside of workouts.

(more muscle = higher metabolism)

also- beware the elliptical.
yes it reduces impacts on the joints... but its been found to cause a different set of injuries

[PeanutButterMunky]

Hey PBM could you further elaborate on why you advise in doing cardio before weight training? I often do it afterwards. My goals are weightloss

I must've been high when I replied. I meant to say weights first, cardio second.

[holly]

Your body still needs to recuperate from any form of exercise, including cardio, but I would just try and listen to your body and rest when you feel you could use the rest.

I wouldn't combine cardio and weights in the same workout. Preferably you should do cardio one day and weights the next, but if you're pressed for time I would do cardio first and then weights.

As for reaching your cardio goals, have you ever done High Intensity Interval Training? I did HIIT quite a bit when training for my first marathon.

I must've been high when I replied. I meant to say weights first, cardio second.

Ok so if I have to, weights first and then cardio?

Nope not done HIIT, what does it involve? I've only done interval training on a bike but that's quite different I presume.

running all the time takes a toll on the knees/joints too... especially if you don't have correct form- and A LOT of people have terrible form.

as stated above- weightlifting has cardio benefits... and its actually better for increasing your metabolism- ie burning fat/calories outside of workouts.

(more muscle = higher metabolism)

also- beware the elliptical.
yes it reduces impacts on the joints... but its been found to cause a different set of injuries

How do you get the correct form for running? And is there a way of telling if you've got the wrong form?

[PeanutButterMunky]

@ holly: Yes, weights first then cardio.

HIIT can be done on a bike as well. It's basically a cycle of high intensity and a period of rest in between. For running you would, for example, sprint hard for 30 seconds then walk for 2 minutes... and repeat for 20 minutes or so.

This might give you some insight: http://shape.com/fitness/workouts/8-...-training-hiit

btw just to clear a huge myth, AAS does not make your penor smaller

That's a myth? It made mine bigger back in HS. It caused testicular atrophy, but [they] always returned to normal after PCT was done.

Grats on breaking the plateau.

[PeanutButterMunky]

... Double post.

[Nitey]

Think I'm gonna throw in hiit post weights. Probably on the treadmill

[x6Teen]

That's a myth? It made mine bigger back in HS. It caused testicular atrophy, but [they] always returned to normal after PCT was done.

Grats on breaking the plateau.

lols don't you watch movies and shows

whenever the word steroids is mentioned the next thing someone will say is how it makes you pee pee smaller

even in the new rock and mark whalberg movie they mention it. you'd think writers would know better considering it's a (shit) movie about lifting

nowadays since i'm much bigger and vascular during the day idiots irl like to say that my dick is small just to make them feel better. i just tell them to type in 'kai greene grapefuit' on google lol

[x6Teen]

double post

[PeanutButterMunky]

lols don't you watch movies and shows

whenever the word steroids is mentioned the next thing someone will say is how it makes you pee pee smaller

even in the new rock and mark whalberg movie they mention it. you'd think writers would know better considering it's a (shit) movie about lifting

nowadays since i'm much bigger and vascular during the day idiots irl like to say that my dick is small just to make them feel better. i just tell them to type in 'kai greene grapefuit' on google lol

Now that you mention it, yeah... I do remember people saying that. I've just tuned out the idiots over the years. I haven't done a cycle in a decade, but I'm considering it again... probably sometime next year.

If you want to be embarrassed by ignorant script writing, just watch NCIS. =\

[x6Teen]

Now that you mention it, yeah... I do remember people saying that. I've just tuned out the idiots over the years. I haven't done a cycle in a decade, but I'm considering it again... probably sometime next year.

If you want to be embarrassed by ignorant script writing, just watch NCIS. =\

do it man

best decision i've made tbh. brb lean gains, vascular majority of the day, strength sky rockets and full looking muscles

the only catch is that during the month or two you have to have 100% dedication. never missing a meal or skipping a workout no matter what. i was eating almost 7000 calories and training twice a day and did both strength and hypetrophy work.

long before i cycled i thought that using makes everything easier but the reality is that it just makes it possible.

[PeanutButterMunky]

do it man

best decision i've made tbh. brb lean gains, vascular majority of the day, strength sky rockets and full looking muscles

the only catch is that during the month or two you have to have 100% dedication. never missing a meal or skipping a workout no matter what. i was eating almost 7000 calories and training twice a day and did both strength and hypetrophy work.

long before i cycled i thought that using makes everything easier but the reality is that it just makes it possible.

Yeah, man. I was eating close to 7K a day as well when I cycled. I think aside from watching your diet and the ability to freakishly train like a madman is you really need to pace yourself. At least in my case I felt like I could work out 20 hours a day. Had to learn restraint because the capacity to lift more is so dramatically increased. I felt like an X-Men... lol. Healing quickly is also a nice bonus. I'll be getting weekly bloodwork done on this cycle. Don't wanna take chances.

[Nitey]

Getting quite frustrated with results over the past couple months

I've let my diet go down the drain as I was getting away with eating whatever I wanted but still making sure I was limiting calories for weightloss. I combined it with IF and was seeing decent enough results so I continued to just do that. But now I've hit a wall for almost 2 months and I can't seem to steadily continue my weightloss, one week it seems like I'm back in the groove of losing but then it just stalls and even creeps up a bit. I don't want to decrease my calories any lower as Im already at around 1600~ and that within just a small eating window. I'm 5'10 and 180lbs, I have a lot of bodyfat.

I must admit that some days I would go even lower than 1600 out of frustration in thinking that it would get me losing weight again and that obviously does more harm than good.

So yeah I'm kinda annoyed at this plataeu, or whatever it is. I've been doing hiit on the treadmill for the past week and changing up my lifting but I'm not sure how much of a difference that is making.

I was around 235lbs earlier this year and I got down to just under 200lbs lifting 3 times a week and eating good->healthy meals a few times a day at a calorie deficit, and really really tracking what I was eating in terms of calories (didn't pay much attention to macros but made sure protein intake was good).

I think I'm just gonna go back to the basics and drop the IF, go back on my old diet (readjust calories ofc) and hopefully changes come. My only concern is that I may have fudged up my metabolism from eating low calories, or fasting for long periods

Sorry for the longness -_-

[x6Teen]

i don't know what to tell you tbh

as long as you're at a deficit you should be losing weight gradually no matter how healthy you eat or how much you exercise.

if you're doing everything you say you are consistently then i don't see why your progress should be stopping.

keep us updated

[PeanutButterMunky]

Getting quite frustrated with results over the past couple months


I've let my diet go down the drain as I was getting away with eating whatever I wanted but still making sure I was limiting calories for weightloss. I combined it with IF and was seeing decent enough results so I continued to just do that. But now I've hit a wall for almost 2 months and I can't seem to steadily continue my weightloss, one week it seems like I'm back in the groove of losing but then it just stalls and even creeps up a bit. I don't want to decrease my calories any lower as Im already at around 1600~ and that within just a small eating window. I'm 5'10 and 180lbs, I have a lot of bodyfat.


I must admit that some days I would go even lower than 1600 out of frustration in thinking that it would get me losing weight again and that obviously does more harm than good.


So yeah I'm kinda annoyed at this plataeu, or whatever it is. I've been doing hiit on the treadmill for the past week and changing up my lifting but I'm not sure how much of a difference that is making.


I was around 235lbs earlier this year and I got down to just under 200lbs lifting 3 times a week and eating good->healthy meals a few times a day at a calorie deficit, and really really tracking what I was eating in terms of calories (didn't pay much attention to macros but made sure protein intake was good).


I think I'm just gonna go back to the basics and drop the IF, go back on my old diet (readjust calories ofc) and hopefully changes come. My only concern is that I may have fudged up my metabolism from eating low calories, or fasting for long periods


Sorry for the longness -_-

As you are well aware, you can't let your diet go "down the drain" and expect good results. I don't need to tell you that so I'll just throw that out the door. I would like to clarify, however, that a calorie isn't a calorie. Usually yes… if you eat less calories than you are burning… you will lose weight. But that isn't the only factor that contributes to weight loss… there are a myriad of biological processes and how your individual body reacts to macronutrients and macronutrient timing that can have a negative effect on weight loss regardless of calories consumed. I'm not going to type out an essay on the matter because you'd be better off seeing a dietician or nutritionist to cater to your individual needs.


That aside, I do concerns.


First of all, it's important to keep things as simple as humanly possible. This makes it easier to stick to your goals and also not overwhelm you… and making your goal of weight loss more desirable than a chore. You seems to have already made the choice to drop Intermittent Fasting… and that would be my suggestion as well.


You've dropped considerable weight since you've started, so you need to really pat yourself on the back for that and stop beating yourself up when you hit a plateau. Plateaus happen and they happen for a reason. What you're doing right now… trying out different diets and adjusting them based on how your body reacts is good practice. Just be patient.


I do have a few questions, however.


I know you are not particularly paying attention to macros, but I think you should start. They can tell you a lot about your diet. What does your current diet consist of?


What kind of lifting are you doing? What are the exercises? The sets? The reps? The frequency of your workouts? What is your ultimate goal?


You didn't mess up your metabolism, I guarantee you that. Your metabolism is far better than it was when you were 235 pounds.


Keep your head up… you've made great progress. Plateaus happen. Don't give up on your goals.

[x6Teen]

there are a myriad of biological processes and how your individual body reacts to macronutrients and macronutrient timing that can have a negative effect on weight loss regardless of calories consumed.

can you elaborate?

[PeanutButterMunky]

can you elaborate?

No... because it's not a matter of generalization... everyone reacts to things differently. Things must be tweaked on an individual basis. A person with low glucose tolerance would react to carbohydrates differently than someone with high glucose tolerance, for instance. There's a variety of daily and nightly hormonal responses, insulin sensitivity, etc. that can have an affect on weight gain or loss. All that BS aside, it is generally safe to follow the "eat less than you are burning" rule because that kind of tweaking can really only be done with a dietician or nutritionist guiding that person the entire way. Women can have quite a few issues with weight loss due to the warfare that goes on inside their bodies hormonally every month. Certain types of birth control can prevent weight loss dramatically.

However, I've learned that 99% of the time... when someone is telling me that counting calories is not working... they're either starving themselves... or they're lying to my face in regards to actually being committed to staying within their specified calorie range.

It's really difficult to assess what could be wrong when someone is not adhering to their diet or training.

I personally find fat loss to be the simplest thing on the planet. I sincerely believe if I put my brain in anyone else's body who is having issues with fat loss... I could make them in the best shape of their lives. I think a lot of people are lying to themselves or lack the dedication required to achieve their desired goals.

Be more active... eat enough calories to meet your body's needs... but not more than you are burning... and keep doing that until you reach your goals. Strength training is also severely underutilized as well. I don't get people's fear of touching weights. Strength training does more for fat loss and metabolism than any other exercise ever will. Not to mention that it forces calcium into your bones and makes them 40% more dense than without strength training... and strong bones are important at any age... especially as we get older.

I don't even know what I'm rambling about anymore.

The body you want is not made overnight. It requires commitment and dedication. Crazy concept... I know.

[x6Teen]

lmao strong rant

but yea i get what you mean

i've gotten so many messages on facebook and bb.com where beginners go 'hey bro i'm skinny ectomorph and can't gain weight no matter how much i eat, i wanna get big bro thx!!!11'

at first i would actually spend hours chatting with them but then i realised that only 1% of people i help will actually follow and execute the advice. nowadays i just link them to kai greene and greg plitt videos lol

I personally find fat loss to be the simplest thing on the planet. I sincerely believe if I put my brain in anyone else's body who is having issues with fat loss... I could make them in the best shape of their lives. I think a lot of people are lying to themselves or lack the dedication required to achieve their desired goals.

[Lasombra]

lmao strong rant

but yea i get what you mean

i've gotten so many messages on facebook and bb.com where beginners go 'hey bro i'm skinny ectomorph and can't gain weight no matter how much i eat, i wanna get big bro thx!!!11'

at first i would actually spend hours chatting with them but then i realised that only 1% of people i help will actually follow and execute the advice. nowadays i just link them to kai greene and greg plitt videos lol

The problem with following bodybuilders, while great for picking up new workout ideas, is they are on steroids which skews what results a non-steroid user and a steroid user can expect.

[PeanutButterMunky]

The problem with following bodybuilders, while great for picking up new workout ideas, is they are on steroids which skews what results a non-steroid user and a steroid user can expect.

What you said has nothing to do with anything he said. And not all bodybuilders are on steroids... and if anyone on steroids gives a natural lifter a routine designed for someone juicing, they're a dumb ass.