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the exercise thread.
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Senior Member
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28. July 2006 @ 06:25 |
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I'm sure this is a joke, because
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Q: Aren't fried foods bad for you?
A: YOU'RE NOT LISTENING!!!... Foods are fried these days in vegetable oil. In fact, they're preheated in it. How could getting more vegetables be bad for you?
It doesn't take a nurse to figure that one out lol
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gerry1
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28. July 2006 @ 06:30 |
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LOL! I like that guy's way of thinking!
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Junior Member
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28. July 2006 @ 07:27 |
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Whilst these do sound rather informative, they were sent to me as a joke from one of my "fitter and slimmer" friends, from my old rugby club, who likes from time to time to pull my leg , due to my robust size and weight gain since I stopped playing 8 years ago. He knows I am working out again now and thought he would share some meaningful thoughts to help brighten my day. Sorry for any confusion this may have caused but hey, did it really sound that plausable?
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Life should NOT be a journey to the grave with the intention of arriving safely in an attractive and well preserved body, but rather to skid in sideways - Chardonnay in one hand - chocolate in the other - body thoroughly used up, totally worn out and screaming "WOO HOO, What a Ride"
should have given it away <wink>
If at first you don't succeed....give up and go to the pub!
Quote:-"I drink therefore I am". W. C. Fields
I'm an amnesic bulimic...I eat and eat and then forget to be sick. |
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gerry1
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28. July 2006 @ 07:38 |
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No didn't sound the least bit plausable...but I like your way of thinking all the same LOL!
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28. July 2006 @ 21:40 |
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Ironicly, I recieved an e-mail from a friend of mine with that joke. What makes it ironic is, she was in the Miss Fitness USA competition a few years back. She is was Marine too...
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Junior Member
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29. July 2006 @ 00:28 |
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Hey Sandt, now if my friend who sent me that joke looked like your friend.....well I wouldn't be an unhappy bunny...WOW!! Now we could have done with her in our rugby team, if nothing else to scrub our backs in the bath ;-)
If at first you don't succeed....give up and go to the pub!
Quote:-"I drink therefore I am". W. C. Fields
I'm an amnesic bulimic...I eat and eat and then forget to be sick.
This message has been edited since posting. Last time this message was edited on 29. July 2006 @ 00:29
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8. August 2006 @ 16:12 |
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Well im only 120 lbs around 5'7... I am working out very heavily and eating as much as i can (my message to stop lifting is til i literally cant lift anymore or feel my lunch coming up lol) but i think i would gain a lot more muscle mass and body mass faster with a good plan. I currently only have the dumbell weights and a curl bar, but i will be getting a self spotting bench soon. If there is any sites to show me some good exercises for upper body (bench will take care of legs and squats) and some good healthy things i could buy to gain weight and body mass fast please let me know. Thanks in advance.
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Senior Member
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8. August 2006 @ 17:22 |
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I have a bench but it doesnt get much use because it is one of those really old ones that have the cement filled plastic weights. It was a hand-me-down :/ I think if I had a newer more up-to-date one I would use it more. Most of the time I just Run, Do pushups and situps but I am not that set on becoming buff or anything I just do it in my spare time and to burn off some steam when I am feeling a little angry lol
Big Thanks To Jamaal10!
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gerry1
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8. August 2006 @ 17:53 |
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@Neolance...I see you moved your message! While I don't work out anymore because of a serious accident when I was 28, I'm not altogether inexperienced on the subject as I use to help design and oversee strength and aerobic training in the marine corps so I do have a few tips:
1. Overtraining is as bad for the achievement of your goals as undertraining. A muscle group should always be exercised to the point of total fatigue but you MUST NOT exercise that muscle group again for fourty eight hours! You see, this is the way that muscle mass builds: pumping iron literally causes hundreds of tiny tears in the muscles which take 48 hours to mend. The muscle mass you yearn for is actually created through the healing process of all those tiny tears. People often think that if they exercise the same muscle group everyday instead of every 48 hours, they'll increase muscle mass that much faster but they're doing exactly the opposite.
2. "Plateaus" ... People frequently reach a "plateau" ... all of a sudden, it seems that they're not making progress anymore ... they seem stuck. People often think that this is because the body is getting accoustomed to the "type" of exercise they're doing which is a falsehood. Plateaus are caused for two big reasons ... the body has acclimated to your SCHEDULE! You literally need to trick your body by changing your exercise schedule every two or three weeks. A schedule is important but you MUST alter it. So, say you're working out on Monday Wed and Fri (remember, muscles take 48 hours to repair)... take two consecutive days off like Sat and Sun. BUT after two or three weeks ... CHANGE THE SCHEDULE! Second reason is OXYGEN. You can only achieve a certain degree of muscle mass if you're not going to provide it with the increase in oxygen which they need to survive and grow...that means an aerobic element to your workouts.
3. Eat a lot of complex carbs ... but stay away from fats. Lots of folks think that a lot of beef or even lean beef is good for body building but even LEAN beef and other red meats have relatively high fat contents. Stay away from fats.
4. Fat will turn to muscle if you exercise: False
5. Muscle will turn to fat when you stop exercising: False. Fat and muscle are two entirely different types of tissue; one CANNOT turn into the other. Muscle is a dense inner tissue which is lean by nature and striated in a variety of ways to perform the tasks for which they're designed, fat is a surfact tissue (white adipose tissue) which has three functions: heat insulation, energy and mechanical cushioning. In short, fat and muscle are two different things and one cannot become the other.
6. Lets say you party and really pig out: you can burn calories but YOU CANNOT BURN FAT! Lots of companies sell "fat burners" when, in fact, there is no such thing. Its pure deceit. Have you ever seen someone who was really fat: they started exercising and eat a lot better and they lose weight, feel much better and look a hell of a lot better but guys complain that they can't lose their "love handles" while women will complain that the skin under the tricepts is flabby and behind the thighs. They never will. TV commercials that claim they can make you lose that are lying because, believe it or not: YOU CAN NEVER LOSE FAT you can merely reduce the size of the fat cells. You can increase the number or fat cells in your body but you can NEVER decrease that number...merely the size of the cells; the only thing that can get rid of fat cells is liposuction where it is surgically sucked out. That is why someone who lost a lot of weight will also gain it just as easily ... because the fat cells are already there ready and waiting to get nice and big and juicy again. There is no getting rid of them ... no "burning off" the fat.
7. Aerobic exericse is even more important for a body builder than the average Joe because muscles need three things two grow a)exercise b)fuel (your food) and c) OXYGEN. Greater muscle mass absolutely requires greater oxygenation. Muscle mass can only reach a certain point without the oxygen needed by the extra tissue.
8. Aerobic exericse again...why twice? The added oxygenation is also important for another big reason which often pisses people off when I say it but its absolutely true ...overweight is overweight whether it's muscle or fat...you're still overweight. Why is that? The average 5'10" adult male weighs 160 pounds and has five liters of blood. O.k. you start exercising and stack on 30 pounds of ripped solid muscle ... you feel good and look great ...but it's still overweight because whether you're of average build with 160 pounds or totally ripped with 190 pounds ... YOU STILL HAVE ONLY FIVE LITERS OF BLOOD TO OXYGENATE THIRTY ADDITIONAL POUNDS OF TISSUE. Adding exercise and pounds of ripped solid muscle does NOT increase your blood volume. That is why fatties get so out of breath walking or climbing stairs...too much tissue related to the blood volume which feeds it. Its better to be built than fat, a lot better, but my point is that you still need to feed that extra tissue with the same amount of blood as if you were of average build. So, if one plans to stack on pounds of muscle, you need aerobic exercise and the oxygen it provides even more than the average Joe.
Well, that's enough of my two cents and I've probably bored you to death: what I've mentioned here is exercise physiology rather than the exercise tips you seek but I'll leave that part to others but what I've mentioned is how your body will put that exercise to its best use....Gerry
Edit: nasty typist; I need a different sort of exercise!
This message has been edited since posting. Last time this message was edited on 8. August 2006 @ 19:09
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Senior Member
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8. August 2006 @ 18:31 |
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It sounds like you really know what you are talking about. Number 6 and 8 really educated me I guess the blood one makes sence but I would have never thought of it and the other thing about how the fat cells just shrink and are waiting to grow again sorta shocked me lol. I used to be, lets say "a bit husky" when I was younger :) as of now I am around 5"11 if not taller and wheigh about 148. I dunno how great that is but I am alot smaller than I used ot be, but on the other hand I am at that age where I am still growing and it could all catch up to me again soon enough.
Big Thanks To Jamaal10!
This message has been edited since posting. Last time this message was edited on 8. August 2006 @ 18:32
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gerry1
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8. August 2006 @ 19:04 |
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@andersq...your body doesn't actually reach it's peak until you're 23-25 but in about two years or so you start to lose the naturally "limber" stature that you enjoy at your present age if you don't make it a point to stay that way. At your age, you're sure to beef up more in the next couple of years. You're at a rough age in a way ... guys don't seem to physically mature as evenly as girls do. Guys often get either tall and thin as a reed before the beef up or they stay short first and get (seemingly) fat which is really tough on the teen-aged ego until they start to put the height on as they do eventually but many (not all) but many teen-aged guys grow in disproportioned ways but only over the space of two or three years until the ol' hormones even everything out. I mean, this happens with girls too, but nowhere near to the same degree. I was a lot like you at your age...I got to 5'11 but weighed about 130 pounds. I looked like a healthier version of those starving third world country pics you see commercials for on TV. I was all skin and bones and my voice didn't change until after all my friend. I felt like a freak at that age ... but so do so many. It all evened out as it always does with all guys. I'm 54 now and still waiting for a decent beard to set in though lol!
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8. August 2006 @ 19:09 |
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I perform aerobic exercise (on my bowflex rowing machine) for about 15 minutes before my workout, then 10 minutes after. Durring the summer, as long as it is not raining, I also hit my pool for 30 minutes to an hour after my workout. I swim moderately on most days, but after my arm/chest day I usually swim hard laps.
Like Gerry said, muscle needs time to recover if you want to bulk. My routine for moderate build consists of 2 sets (1 minute between sets) of 8-12 reps, 3 days on, 1 day off. For heavy bulking you will want a similar routine, but you will want 5-8 reps 60-90 second rests. When I specify reps, that means you set your weight so you can do more than the minimum, but you absolutely cannot do more than the maximum for both sets. Any exercise routine using lifting (other than maintainance) should work reps to muscular fatigue failure. I divide my 3 days exercises like so:
1) Arms/chest (many chest exercises also work triceps so I suggest joining the 2)
2)Shoulders/Back
3)Legs/Trunk
NEVER snap lift, as this can cause injury and does not work the muscle correctly. Always make slow, smooth contractions and extentions. My routine consists or 3 seconds duration for contraction and 3 more for extention. The slower the motion the more completely the exercise works the muscle. PAY ATTENTION TO FORM!!!
Protine shakes do work (as does peanut butter on a spoon ;) ). Protien is essencial to building mass.
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gerry1
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8. August 2006 @ 19:27 |
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@Sand38 ... you know your stuff, my friend. It was remiss of me not to mention that some aerobics (not enough to fatigue you) but SOME is important BEFORE exercise because it gorges the muscles with blood providing both the nutrients and oxygen needed by the muscles during the workout.
You're certainly right about form and I can't tell you how many guys I've seen hurt themselves for life in the hope of getting fit for life! This is especially true of free weights but all exercise equipment runs the risk if not properly used. "Throwing the weight" not only deprives you of the full benefit of the exercise but is EXTREMELY dangerous. When you throw the weight, the simple power of enertia will double that weight in the moments when it jumps back ... you'll feel the "slam" as you push against the settling weight and that can do enormous damage...if fact, Nautilus had an exercise for the neck that caused so much damage that it nearly bankrupted them and that one thing is why you must now sign a statement when you join a gym accepting full responsibility for any physical injury. Around 1979-1980, the had this machine that was supposed to build the muscles around the neck. You were sitting and put your forearms under this wide flat bar that you lifted up and down with the underside of the forearm which will flex the neck muscles if the arm is parallel to the floor. Guys would throw the weight instead of lifting if slowly and it would go up but slam back down into the forearm. This would put an enormous slam into the discs and vertabrae in the neck and caused a lot of spinal injuries. It wasn't the machine at fault but the users but they discontinued its use; some people ended up paralyzed.
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Senior Member
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8. August 2006 @ 19:28 |
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Yeah, I didn't purposely change my eating habits or anything for that matter I just hit a growing spurt and lost all the weight when I stretched out.
Big Thanks To Jamaal10!
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Senior Member
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9. August 2006 @ 05:59 |
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@ gerry.
Quote:
average Joe
average? Lol.
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That is why fatties get so out of breath walking or climbing stairs
ha ha ha fatties
Thats class. I have no real contribution to this thread sorry, i just found a few things funny.
Although, i have put on a bit of flab recently cause.....i couldnt be @rsed to do sit ups and press ups like i normally do, recently.
Hopefully the shame of swimming and stuff when i go to portugal tomorrow and everyone seeing a bit of flab, will get me back into the routine lol.
Oh yeh, i wont be on aD for two weeks cause of portugal. :(
Hey gerry, you said you did it in the marine corps and u seem to know what your on about, i dont suppose you could make a a diet sheet or something could you please? My football coach reccommended we all made one, but i have no idea....
Thanks ireland!![afterdawn legend]
This message has been edited since posting. Last time this message was edited on 9. August 2006 @ 06:06
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Hanedrick
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16. August 2006 @ 22:11 |
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Yeah I've been weight training for about a year. There's a gym that's in walking distance so I go there. I am 5'6 155 but I want to get to 180 or 190. With muscle bulking Diet is SO important. Here are some guidelines I go by:
1.) For every pound you weigh get about 30 calories a day. for me 155x30=4650
2.) For every pound you weigh get 1 gram of protein a day. for me 155g Protein
3.) Eat 5 or 6 small meals a day and do not eat anything 2 hours before bed
4.) Drink 1 gallon of water
5.) Drink lots of whole milk and Juice
Like someone above mentioned a good split workout is crucial! Work each major muscle group only once a week but work it intensly! When going for size and strength low rep I heavy weight is usually best. When going for definition and endurance do high reps light weight. Also dont do the exact same routine week after week you got tokeep your body guessing! This could includes changing the weight you are lifting the amount of reps you do etc. Another thing to note is you can't bulk up and get ripped at the same time. When you bulk up you will get stronger and bigger but will also lose some definition and gain some body fat. After you bulk up thats when do a lot of cardio and lowering the amount of calories you intake and thus you get "ripped"!
Also it will also be to your advantage to look into some supplements:
1. Protein Powder - I use MET-RX
2. A weight gainer - http://www.bodybuilding.com/store/pl/large.html
3. Creatine - I use N0-Xplode http://www.bodybuilding.com/store/bsn/xplode.html
One final thought and i do not recomend this(I don't do it myself). Some people take Pro-hormones which higher your testerone. Now before you scream "Steroids!" they're not... exactly. First of all they are legal but they do have the same side effects as steroids. The differnce is that Pro-hormones in their natural state is not testosterone anabolic steroids are! Pro-hormones undergo a chemical conversion to become testosterone. For more info see this http://www.discussbodybuilding.com/Pro-Hormone_FAQ/m_1927/tm.htm
Use them at your own risk...
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Senior Member
2 product reviews
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17. August 2006 @ 00:09 |
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nm.
This message has been edited since posting. Last time this message was edited on 17. August 2006 @ 00:49
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Senior Member
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17. August 2006 @ 09:10 |
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Quote:
1.) For every pound you weigh get about 30 calories a day. for me 155x30=4650
Thats sound like a lot of calories too me? Aren't you only supposed to eat like 2000 - 2500 a day?
Big Thanks To Jamaal10!
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Senior Member
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17. August 2006 @ 10:03 |
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Hanedrick
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17. August 2006 @ 10:55 |
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To bulk up you do NEED a caloric surplus. The only way to get bigger is to eat which means more calories. Not everyone needs 30 calories per pound. The average person needs about 20 per pound http://www.discussbodybuilding.com/How_Many_Calories_Do_You_Need_...
to gain weight. I'm naturally ecto/meso morph and have a fast metabolism so its hard for me to gain weight that's why when bulking I need a larger calorie intake than the average person. If you see you are gaining to much unwanted fat then lower the amount of calories(or layoff the junk foods), if you see that you're not gaining weight higher it. Everyones body is different so you just gotta play with it until you find the right amount. The point is that if your not fat and you want to build muscle you need a lot more calories than you normally get.
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Senior Member
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12. September 2006 @ 10:33 |
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Whao, what a thread!!
I used to be very into body building, I recently started again, here is a copy of my workout:
Week 1:
Monday - Workout A
Wednesday -Workout B
Friday - Workout A
Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B
For the actual workouts read below:
Note: This doesn?t include warm-up sets
**Means this is OPTIONAL**
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
Works really, really well.
I'm thinking of piling on some mass, to do this I'll need the aid of supplements, which I have never used before.
If anyone can reccomend me some powders or tablets that would be great.
Cheers.
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AfterDawn Addict
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12. September 2006 @ 10:45 |
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rev
i have a pill for ye,give me a couple of min..
here ye go
This message has been edited since posting. Last time this message was edited on 12. September 2006 @ 10:46
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Senior Member
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12. September 2006 @ 10:47 |
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Quote:
I'm thinking of piling on some mass, to do this I'll need the aid of supplements, which I have never used before.
If you didn't need them before, why would you need them now?
Big Thanks To Jamaal10!
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Senior Member
2 product reviews
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12. September 2006 @ 11:02 |
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ok, so. I've decided to get myself in better shape....although "round" is technicly a shape I went for a physical about 4 years ago and the doc told me that I needed to get fiter or else I face heart problems in about 10 years. Now that I have 2 wonderful daughters I figured that I want to be around for aslong as I can be.
I am 189cm tall which is 6.2ft tall and roughly 125kg's which is about 275lb's. Aparently I should be abround the 80 - 85kg mark for my height.
Bearing in mind that I don't have enough cash to go to a gym(courtesy of my daughters. lol), what do yall recomend?
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Senior Member
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12. September 2006 @ 11:15 |
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@Ireland,
Lol, a "chill pill", I didn't know thoose things existed :-p
@andersg,
I need supplemets to pile on mass, if you train a lot, there comes a point where you can eat and eat and not put on much, supplemets give you loads of protien and other nutrients to help you with your workout, I've seen them work well.
I think its time to nip down to Holland & Barrat and grab me some, time to up the level on the workout's I think, I'll keep to the current sets I do though, 3 sets (1 set = how many you can do in 30 sec) x5 is a good work out!
@Bubba,
Hey buddy,
Considering your height, you should do the exact same work out as me (that is if you want to build), first, you should start cutting.
Cardio Vascular work will do wonders for you, you don't need a gym, just go for a jog every morning, in no time you will be able to see the benifits.
As well as that, EAT RIGHT!
Healthy eating is essential, watch what you eat and jog regulary, keep at it and you'll meet your goals in no time!
Just don't miss a session, if you start missing sessions you won't get anywhere, stick to it and you'll get your weight down.
Good Luck!
This message has been edited since posting. Last time this message was edited on 12. September 2006 @ 11:17
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