Fitness!

[texta]

I ended up not doing SS. But I've just moved into more of a SL type 5x5 routine. Although that's partly been because I've had exams and so my schedule has been a bit mixed up.

But I'm pretty lazy with warming up. I always start with a big compound exercise and will do 1 set of 10 to 20 with just the bar and then depending on what the weight is will basically just do a small set with about 50 to 60% of the weight I'm doing. Once I move on to later exercises I probably would just do a set with the bar and then go straight into it. If it's a db exercise I wouldn't warm up.

[texta]

Cardio today at the gym so I did 5km starting out at about 5 min per k and working up to 3:30 min per k for the last km. Next proper cardio (Saturday) my goal is going to be to run the whole 5km in under 20 minutes or die trying.

[Space_Monkey]

A few months ago the combination of a stressful job, pretty radical shift of location and the breakdown of a long-term relationship led to a much needed Doctor's visit.

Amongst other things I was told that in order to avoid medication I needed to reduce my stress levels by changing my eating habits, drinking less booze and getting more exercise.

So for the first time in about three years I joined a Gym and attempted to get fit. Like I said that was some months ago, I am now a proud Gym regular and I continually enjoy the surge of endorphins you only get from a good work out.

:)

[texta]

Nice one. I've been going a few months too and I've started noticing some good gains and perhaps more importantly, other people are noticing too. :D

I'll be away for two weeks though and will probably only be doing body weight exercises plus running (as well as a lot of walking). So I'll hopefully be able to push my body fat down a bit over that period.

[Azzaman]

Managed to hit a pb of 50 push-ups last night. Need to get back into my cardio, but quite happy with that effort :D

EDIT: Played as (one of) our team's PG's tonight, considering I haven't done much running recently I felt I handled it okay. Still, turned over the ball about 4 or 5 times, compared to my 3 assists, but felt I was okay considering my usual role is more PF/SF

[tau]

An odd question, but something I've been wondering.

I have a lot of friends that are fairly fit but also smoke heavily. Doesn't smoking considerably affect your ability to exercise? I'd ask them, but I think it'd be sorta rude to.

[castr8or]

An odd question, but something I've been wondering.

I have a lot of friends that are fairly fit but also smoke heavily. Doesn't smoking considerably affect your ability to exercise? I'd ask them, but I think it'd be sorta rude to.

it would limit oxygen uptake i guess

but i guess it depends on how awesome someone naturally is and how much work they put into their cardio.

[tau]

Well that's sorta what I mean though. Wouldn't smoking make cardio a bitch?

[Ad-Rock]

Depends how much damage they've done to their lungs so far. Some of the fittest people I know are smokers who light up for some "fresh air" after a run.

[Jay]

Is anyone surprised?

http://www.theage.com.au/executive-style/fitness/power-balance-bracelets-exposed-as-a-sham-20101223-195u7.html

And does anyone here wear one?

[JC Henderson]

Is anyone surprised?

http://www.theage.com.au/executive-style/fitness/power-balance-bracelets-exposed-as-a-sham-20101223-195u7.html

And does anyone here wear one?

Half my cricket team wear them. Even after I showed them how those tests work and people get fooled by them. Power Balance don't care though they have made enough.

[Jay]

Yeah heaps of kids at school wear them. I asked one of my students to explain how it worked and what he felt the benefits were, but he couldn't. He muttered something about magnets and that was it. They've been advertised very heavily on SEN (particularly by David Schwarz). They must be feeling like idiots today.

[JC Henderson]

Although it does not happen where I work there are kids in other schools who have made a crapload selling them. After a trip to Bali they stock up and sell them for like 20 bucks a piece. Its almost more of a fashion item now.
I think I am most pissed off though by the Personal trainers at the gym that wear them. Those guys should know better. You don't get something for nothing when it comes to physical fitness.

[Azzaman]

Lol, I always wondered what those things are. Sound like a full on load of cr@p, but then again what would I know, I wear a shooting sleeve :p

Heading into the Stations gym after my shifts this week. It's actually quite good, only downside is I'm getting woken up by the kids at around 6:30 - 7 each morning after not getting home till around midnight :(

[Ad-Rock]

Dr Karl's been calling those power balance things a hoax for ages. Every second week someone rings up asking about them.

[JC Henderson]

Dr Karl's been calling those power balance things a hoax for ages. Every second week someone rings up asking about them.

They have been one of my pet hates for about a year. Probably because it has shown me how god damn stupid so many people are.

[Ad-Rock]

Most of the English cricket team wear them.

[tau]

Wtf - people actually ever took such a stupid concept seriously?

[Queenie]

I am finally getting into exercise again!

Daily I'm going through a small routine of

15x tricep pushups
15x Leg raises
15x pushups
15x situps
10x Diamond pushups
40x crunches

in that order, increasing by 5 each week, so I've only been at it for 3 weeks (spent 2 weeks at 10 to i spose feel better)

but on mon, wed, fri+sat I'm doing 30 ish min runs, interval training to increase my lactic acid tolerance till I can run for a fair amount of time.

It's small, just 30 sec runs then walk for 4mins atm, 7 times, next week I think is 1 min running with 3:30 walking time, but I don't have the file that the program's on so I can't remember (living away from home past week).

struggling with pullups though, I need to find some exercises that work on my shoulders a bit more. Gonna have a research sesh tonight, feeling positive.

[texta]

Pull ups are actually more of a back exercise than a shoulder exercise.

A good exercise for getting better at pull ups if you're struggling with them is to just work on the downward part. Eg get a chair or something so that you can start the pull up from the top. Then slowly lower yourself down till you're arms are straight. Repeat etc.

Lat pulldowns are also obviously perfect if you have access to a gym.

[Azzaman]

+1 one to this, I have also been told this by one of the physical training instructors at the police academy.

I would guess based on the exercises you have listed, if you keep that routine up you'll probably get better at the chin-ups, simply by making every other muscle stronger and you'll end up finding them easier to do.

[Queenie]

wonderful! I should be joining the uni gym next year so I'll be able to do many things there. Mostly it's for getting better at parkour. Thanks a bunch for the tips! I reckon i'll post some progress in a few weeks.

[Azzaman]

I have been running 2.4 k's today and yesterday, while I'm dissapointed with my time's (13min yesterday and 12min today), considering I haven't had a run in about 2 - 3 months I think it's fairly good.

Now to improve those times.....

[texta]

Nice one.

I've been doing a nice little 7km run a couple of days per week to complement my gym sessions. I might start timing myself from next week, not so much to improve my fitness but it could be a good excuse to play with graphs in excel. #nerd

[SOX]

Scaled my first 20 at climbing on Saturday after being stuck on 19's for months, so I'm pretty stoked about that. We also made a booking to do a lead climbing course for this Saturday. It's supposed to go for 3 hours which is a bit of a worry because we usually only last 1.5 hours and that's without extended hanging upside down :p

[texta]

Tried out an early morning session today. 6:30am start. Seemed to go pretty well.

I'm thinking of swapping dumbbell lunges out for barbell lunges because I'm up to 30kg each side and the next biggest is 35 which I think might be too big a jump. That and on Friday when I was deadlifting first, my grip on the dumbbell lunges was failing on the last rep. Since it's really a leg exercise I figure that I shouldn't be limited by my arms.

[JC Henderson]

Having done a few boxing classes at the gym I can say that most people have no idea how to throw a god damn punch or even hold focus mitts.

[castr8or]

Having done a few boxing classes at the gym I can say that most people have no idea how to throw a god damn punch or even hold focus mitts.

hah i've been kickboxing for the last 6 months and i still suck with the focus mitts/thai pads :(

[Queenie]

small update, as i've been doing the running-getting up there (currently at 1:30 R /4M walk 6 times) can now do 3 pull-ups up from zero. Or is it chin-ups? I forget, it's the one hands facing away.

Seem to have hit a plateau in my home sessions, I think next week I'll try some different exercises to surprise my muscles.

[Slippery]

Palm facing away is pull-ups, they're significantly harder than chinups

[texta]

That's not really true.

Pull ups are generally harder than chins to begin with but once you've developed decent lats they should become easier.

[SOX]

Took a lead climbing course on Saturday. It was like the first time I went top roping - scared me shitless. Climbing above the point you're latched onto is scary as hell because you have the distance above and below to fall, also add in the distance you will make the rope slack when going for a clip.

Also if you do a back clip without realising you can be in for a fun time:
http://www.spadout.com/images/nwiki/137_o.jpg

Belaying is a hell of a lot more fun which was a surprise. Going again this Saturday but we'll have to lay down some cash for some rope ($220 for 50m argh) and a belay thingamabob.

[Rambo]

That's not really true.

Pull ups are generally harder than chins to begin with but once you've developed decent lats they should become easier.

Well that's kind of a general point isn't it?

Yeah bench pressing 100kg at first is hard, but once you've developed decent arms they become easier :\


Anyway, I'm at a Jetts 24 gym. It's great because it's right next to my work, really cheap (we get corporate rates) and has everything I need. Being a 24 hour gym it doesn't have any free weights though, everything is pretty much assisted to some sort of level. Great gym to join, there is one near my house and near my work, and apparently wherever I go in Australia I can use my membership.

[texta]

Well that's kind of a general point isn't it?

Yeah bench pressing 100kg at first is hard, but once you've developed decent arms they become easier :\No. I'm comparing pull ups to chin ups.

When people first start they can probably do more chin ups than pull ups, but with experience most people will probably do more pull ups than chin ups (but obviously do more of both compared to when they started).


Anyway, I'm at a Jetts 24 gym. It's great because it's right next to my work, really cheap (we get corporate rates) and has everything I need. Being a 24 hour gym it doesn't have any free weights though, everything is pretty much assisted to some sort of level. Great gym to join, there is one near my house and near my work, and apparently wherever I go in Australia I can use my membership.No free weights sounds pretty shit. What happens when you max out all the machines after a couple of months?

[Barefooted Hobo]

I go to a 24 hour gym and they have free weights.

Speaking of which, a group of four guys came in and were using the iso-lat bench press machine for more than 45 mins. I wanted to use it, since it's a machine I like to use roughly half-way through my workout, yet I finished the other half of my workout and was going home and they were still using it. http://footballanarchy.com/forum/images/smilies/picard.gif

[Queenie]

Up to running for 2 mins with a 4min rest 5 times.

I think next week is 3mins with 2 min rest.

and yeah, pull ups do seem easier than chin ups now but that may also be cos I'm working in the pull-up way more- I've done a few parkour training days lately.

[SOX]

Up to running for 2 mins with a 4min rest 5 times.

I think next week is 3mins with 2 min rest.


You realise it's far, far easier to simply keep running rather than stop and have to get started again? Maybe just go for a 10 minute run and skip the stopping bit.

Or are you not working towards continuous running and the stop/starting is part of it?

[Azzaman]

depends on his definition of running. imo if you're sprinting those 2 mins it's acceptable.

[texta]

You realise it's far, far easier to simply keep running rather than stop and have to get started again? Maybe just go for a 10 minute run and skip the stopping bit.

Or are you not working towards continuous running and the stop/starting is part of it?

You realize that it's far far easier to sit on the couch all day and order pizza?

Interval training isn't easier, but it's significantly better.

[SOX]

I guess it depends what on what your goals are. I mistakenly assumed that the decreasing times between runs was him working towards the goal of running continuously and thought I'd mention what I found out on my own.

[Queenie]

4 mins of running with 1min of rest walking.

[texta]

Deadlifted twice my body weight today (eg 140kg). Goal ticked off.

[Queenie]

I be'eth at the 30min non-stop running now, having done my first 5k on wednesday. feels good man. gonna work towards running to and from uni now (ill use the showers in the gym :D)

speaking of the uni gym, it's quite awesome. 240 a year.

also, texta, you're a light ****er! 70kg, or are you pretty short?

[texta]

I'm not huge.

Here's a dodgy progress pic though:

http://img861.imageshack.us/img861/6738/pic1m.jpg

[Araenel]

'mirin

[Creedy]

I started jogging in September last year, did thatt for about 3 months. I managed to jog for a total of roughly 40 minutes every days, 10 minutes of jogging with 2 minute walking breaks. But God damn did it get boring and I lost motivation, stopped johgging in December.

This year in February I started doing some martial arts, the school is called Toodokan and I bloody love it. If your anywhere from the Sydney/Campbelltown area and have any interest in martial arts or cardio work you should check it out.
I go 6 days a week because I like it so much, my gaming has taken a massive back seat due to this but I fully intend on getting my black belt at Toodokan.

Including my jogging from last year I have lost almost 15 kilo's so very happy with my progress so far. Feels so good to go down 3 or 4 sizes in pants.

[Ad-Rock]

I've been getting back in to shape gradually. Playing a lot of casual basket-ball and cricket again. Losing fat, gaining muscles, weight plateauing. My thighs, love handles and lower stomach are still carrying a bit of fat but the improvement is fairly rapid.

I can almost dunk, I'm only ~174 cm / 74 kg (with clothes) but just a few inches off the ring. Hoping by next year I'll be back to ~69 kg, stronger and be able to do it.

[fishfishmonkeyhat]

I did a boxing class on Monday and had to take Tuesday off. :/

[nintendo]

Ive held a gym membership pretty solidly for a year now. Although its only in the past couple of weeks Ive started to actually go because I changed from my old gym to my unis gym.

Had a PT sesh last week, and god damn, they **** you up hard. Ill be doing 30mins cardio before I start each day 4 days a week with a rest on wednesday.

Im like 75kg/189cm so Im not that bad but holly shit Im unfit. My heart rate goes up to 194-196 when Im running. About 3 weeks ago when I started doing cardio myself, I could only do about 15 mins, but now Ive gone to the gym and I can do 1hr straight cardio workout. Combine that with the new routine that the PT gave me and Ill be fit in no time....hopefully.

[Azzaman]

I've been getting back in to shape gradually. Playing a lot of casual basket-ball and cricket again. Losing fat, gaining muscles, weight plateauing. My thighs, love handles and lower stomach are still carrying a bit of fat but the improvement is fairly rapid.

I can almost dunk, I'm only ~174 cm / 74 kg (with clothes) but just a few inches off the ring. Hoping by next year I'll be back to ~69 kg, stronger and be able to do it.

Very cool, I am fairly jealous, I haven't really been doing much Vertical leap exercises so I can only blame my lack of progress on myself. I have however been eating much healthier in the last few months and have steadily lost about 6 kilos without changing my exercise routine too much.

I need to ramp it up a bit though, more running and vertical exercises. I'm definitely looking much trimmer in the past few months and am starting to put on more muscle.

[nonch]

I've been getting back in to shape gradually. Playing a lot of casual basket-ball and cricket again. Losing fat, gaining muscles, weight plateauing. My thighs, love handles and lower stomach are still carrying a bit of fat but the improvement is fairly rapid.

Easiest way to lose fat (worked for me at least) - get yourself a stationary bike and do a high intensity (heart rate 160+) ride after dinner.

About 15-20 min is enough. Then don't eat again before bed.

I lost 1-1.5kg per week (25kg total over five months) doing that, combined with smaller, healthy meals and a bit of walking/jogging.

[texta]

The easiest way to lose fat is to ensure that the calories you consume are slightly less than the energy you output.

I would avoid exercising to close to when you want to go to sleep because exercise inhibits sleep. And the broscience that you shouldn't eat close to bed time has been proven to be incorrect. In fact there is some evidence that eating before sleep actually benefits fat loss. The important thing is how much you're eating though, not when you're eating it.



Anyway. I have a couple of invites for that new fitocracy website if anyone would like one. Just pep me your email.

[Azzaman]

You have a link for that eating before bed stuff? It kind of flies in the face of what I know and would like to read the ins and outs of it.

[texta]

http://www.ncbi.nlm.nih.gov/pubmed/3508745

http://www.ncbi.nlm.nih.gov/pubmed/1550038

Also there's a pretty good blog post at http://www.leangains.com that goes through a lot of the science.

[Ad-Rock]

If anyone else here is on the Fitocracy website then add me. Same user name as here.

[ange]

I need to lose the weight too, where can buy some finess dvd?

[Arcadia Of The Sky]

just stream them from the internet on redtube and sites like that

[Azzaman]

Did we just get spambotted?

[aubergine]

I'm going to the gym at the moment to get down to how fat I was before I got fatter. Lost 4 kilos so far. I have a baffling physiology so that as my arms and legs slim down my stomach swells up, it's shithouse.

[Queenie]

they're called your abdominals.

your fat layer is still there but being pushed forward by your developing stomach muscles.

[ireadtabloids]

The science is sound. Lots of young athletes go through it after they hit puberty and are starting to lose the puppy fat. Keep working at it. You'll be a powerhouse after a year of solid training.

[texta]

As soon as Aub goes through puberty he will be shredded as.