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Thread: Exercise and Fitness Thread

  1. #126
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    Quote Originally Posted by JerisEnigma View Post
    I do a weight day, cardio day, DDR/Misc Day (still an exercise day, but more fun or experimental), weight day, cardio day, then the weekend off. I used to do an extra day on the weekend, but that seemed to aggravate my laziness and was the first thing to go every time I bailed. Once I settled for straight weekends off, I tended to stick to the schedule longer.

    Basically, the cardio days are to exhaustion because while my endurance is great, my stamina sucks. I can run/jog for hours, but sprints or fast runs... not even a minute. And that was in high school. (Of course, I rarely excercised ever then, and haven't run seriously since). All the vids and trainers I've listened to have said that would help. If you can push yourself LONGER, it's waaay better than a wimpy pace forever. Like better lifts rather than a million reps of nothing.

    Thanks for the interest and input guys! It's awesome to break things down and sort of bounce it off someone else who's into this.
    I only recently added deadlifts, but I don't do very many. They just don't seem to do much for me. I don't feel tired or pushed doing them, so I get bored and do something else that wears out my muscles. NOT to exhaustion though, or I won't be able to move the next day, haha. My weight routine is pretty much this but with actual weights and stretched out to an hour. Depending on the move, I use 25-75lbs. Except for lats, which on a GOOD day I can do 20lbs. Also, dead hangs and a whole routine of reverse and assisted pull ups, because I have yet to do ONE pull/chin up in my LIFE. (Lucked out in PE; they counted them if we could jump that high and hold it for a second.)

    As for cardio, I have a pile of routines to choose from, all about 45min, depending on how peppy I feel that day. Mostly Tai Bo type stuff, some dance and some pilates for if I'm freakin tired and sore that day. A lot of it is videos that I can follow and stay motivated, but I've also got some workouts I threw together from Basic prep courses and that 300 Challenge (with 10-20lbs max, as fast as I can get through it). Burpees are awesome to do any day of the week.

    Okay first of all you should be doing HIIT cardio (High intensity interval training). It shocks your body and constantly keeps it motivated. Basically run for a few minutes on a very high speed, then take a one minute "easy/slow" speed. Repeat for about 30 minutes to an hour and that should be plenty.

    B careful about deadlifts....proper form is essential as you can really hurt your lower back. Get someone to show you how to do it properly and start off with LOW weight until you get the form down. And you should split your weight lifting days, muscle only grows during your rest period. Therefore either do weights every other day by splitting into the major muscle groups (as Ludwig suggested) or do an Upper Body workout one day, lower body the next, then rest the third day.

    I would also recommend doing something "fun" for your routine once a week. On Sunday for example, go swimming, play soccer with friends, take a yoga class, do boxing, or something else thats active. Working out at the gym can get stale and when you have a fun day set apart you know you still get a workout but without the repetitiveness. (and besides, working out is supposed to be in conjuction with helping your athletic ability....)

  2. #127
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    Quote Originally Posted by Succubus View Post
    And you should split your weight lifting days, muscle only grows during your rest period. Therefore either do weights every other day by splitting into the major muscle groups (as Ludwig suggested) or do an Upper Body workout one day, lower body the next, then rest the third day.
    Personally, I've experienced problems with the latter option. I've found that I don't have enough time to train the entire upper body in one day. 30-40 minutes biceps, 30-40 minutes triceps, 30-40 minutes upper back, 30-40 minutes lower back, 30-40 minutes shoulders, 30-40 minutes chest. It adds up.
    If you just do 1-2 exercises of 3-ish sets each for each of those muscle groups, you won't be seeing a lot of results in terms for strength/stamina gain. I have no experience in training for weight loss (I usually go for weight gain by muscles) and maybe such few sets suffice for weight loss.
    Last edited by Ludwig; 1st April 2013 at 7:26 PM.

  3. #128
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    I've started doing yoga. I'm embarrassingly bad at it, and spend a lot of time internally cursing the freakishly calm, flexible Asian instructor dude.
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  4. #129
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    Hellz yea light exercises every day plus 30 min running every other day ftw




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  5. #130
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    I play badminton once a week with a friend of mine and I'm really thinking about getting back to some gym training. What I'm really waiting for now though is for the snow to melt so I can finally get back to playing some basketball with my friends.

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  6. #131
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    I don't work out as much as I did after I did sports in school, like I use to do pushups on a daily basis to stay fit. Now that I got a physically demanding job, I haven't really exercised as much as I did. Really thinking about joining a gym and getting in some cardio.
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  7. #132
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    I like to play the odd game of football or basketball now and then, but all about jogging to keep fit at the moment (when I have the motivation haha)
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  8. #133
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    I typically stick with cardio. The most I do for biceps are push ups and pull ups. It keeps me in decent shape (100 push ups, 35 pull ups per set, usually only two a day.) For my cardio, I typically go 5.5 miles in an hour. 2 miles running, 1.5 miles walking, 2 miles running, .3 miles sprint, .2 miles cool down. I am going to try and add .25 miles to this every month (I do both treadmeal and the track.) I also going to try and keep it in the 1 hour frame. I do that three days a week, and bycicle two days for an hour that I really should start measuring. Then two days off.

    Also, I started yoga two months ago. My body was so stiff. Now I can put my entire hand on the ground when touching my toes, but I am still stiff in some areas, so I'm looking at different stretches/yoga posess. I still can't get downward dog right. V.V

  9. #134
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    I do little exercises and body movements for my daily dose of energy. I usually need a big kick to start my day.
    Exercising isn't just for losing weight.. it can be for energy and overall health. Everyone needs to move around to start their day.

  10. #135
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    Anyone have any suggestions for abdominal workouts? I've been trying to build a six-pack for almost a year now, but I haven't gotten that far. Also, I usually work out my abdominal muscles twice a week for about fifteen minutes each time. Is that enough, or should I spend more time on it?
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  11. #136
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    Quote Originally Posted by Moneyy View Post
    Anyone have any suggestions for abdominal workouts? I've been trying to build a six-pack for almost a year now, but I haven't gotten that far. Also, I usually work out my abdominal muscles twice a week for about fifteen minutes each time. Is that enough, or should I spend more time on it?
    Perhaps it is something that has to do with your genotype.

    You should have a consult with a specialist.

  12. #137
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    Quote Originally Posted by Mystical Jackal View Post
    Perhaps it is something that has to do with your genotype.

    You should have a consult with a specialist.
    I don't know, I've built quite a bit of muscle overall in the past few years, but it just isn't going as fast as I expected it to. I'm pretty sure I'm just not working out enough or doing it correctly.
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  13. #138
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    Quote Originally Posted by Moneyy View Post
    Anyone have any suggestions for abdominal workouts? I've been trying to build a six-pack for almost a year now, but I haven't gotten that far. Also, I usually work out my abdominal muscles twice a week for about fifteen minutes each time. Is that enough, or should I spend more time on it?
    A six pack is more about losing fat than having strong abs. It doesn't matter how big your abs are if there's a significant layer of fat in front of them. Abs exercises are terrible at removing that layer of fat. I suggest working out the entire body to burn as much calories as possible.
    You should start doing deadlift. It's an exercise that lets you life heavy weights, which results in burning a lot of calories. It also strengthens the back a lot, which is necessary for the muscle balance if you do a lot of ab exercises.

  14. #139
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    I have a damage in my shoulder which handicaps me in a lot of exercices at the Gym...

  15. #140
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    Well, im obsessed with being physically strong, i dont have much weights but lift any heavy things i can find around the house. Im gonna go to the gym when im older and get 'ripped'. Im quite tall and a bit overweight but i do press ups, sit ups and play football too, so its a bit more exercise for me.
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    I've been running since 2007. Started out doing around 3-6 miles at most, and I've worked up to racing marathons. (I finished one a few days ago :P)

    Quote Originally Posted by Moneyy View Post
    Anyone have any suggestions for abdominal workouts? I've been trying to build a six-pack for almost a year now, but I haven't gotten that far. Also, I usually work out my abdominal muscles twice a week for about fifteen minutes each time. Is that enough, or should I spend more time on it?
    Some factors that are probably more important than just doing ab workouts are diet and cardio. You may already have abs there, just underneath some belly fat. :P Doing a quick google search for diet will come up with a good idea of what to do, although in general try to keep the sodas, sweets, and junk foods away as much as possible. As far as cardio goes, I personally like running but there are plenty of options available.

    Also, some ab workouts that I try to do are mason twists, bicycles, planks, and v-ups (among others).

  17. #142
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    I have been working out for a long time now, but I haven't gotten serious about lifting until about a year ago. I used to just go to the gym and do the most random exercises, lol. But, I have started to like it, and it's one of my favorite hobbies. My lifts are(in case anyone cares, or for the other serious 'lifters'):

    Bench: 75lbs Dumbbell Bench Press(not sure on barbell)
    Deadlift: 370lbs
    Squat: 300lbs

    Yeah, my lifts are messed up. My deadlift and squat should be higher, and I should probably weigh more, seeing as I'm pretty underweight for my height. I'm 6'2" almost 6'3", and weigh like 190lbs. I'm still on a bulk right now, so I'm getting there.

  18. #143
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    Quote Originally Posted by AJ2000 View Post
    I have been working out for a long time now, but I haven't gotten serious about lifting until about a year ago. I used to just go to the gym and do the most random exercises, lol. But, I have started to like it, and it's one of my favorite hobbies. My lifts are(in case anyone cares, or for the other serious 'lifters'):

    Bench: 75lbs Dumbbell Bench Press(not sure on barbell)
    Deadlift: 370lbs
    Squat: 300lbs

    Yeah, my lifts are messed up. My deadlift and squat should be higher, and I should probably weigh more, seeing as I'm pretty underweight for my height. I'm 6'2" almost 6'3", and weigh like 190lbs. I'm still on a bulk right now, so I'm getting there.
    Is 75 the total weight of both dumbbells? I've found that most people bench about as much as they squat, but you seem to have a big gap, even if 75 is for each dumbbell. Maybe you can lift heavier with a barbell.
    I usually lift a lot heavier with the barbell than with the dumbbells, but I also start my chest workout with barbell and use dumbbells towards the end. I also usually do more reps with the dumbbells than with the barbell.

    How do you do the squats and deadlifts? Deadlift is hard to describe with words, but at least squats should be fine. How much you can squat depends a lot on how deep you squat. A 300lbs shallow squat would not impress me at all, but someone doing a deep 300lbs squat would at least make me think that the person is slightly strong. I've seen (weak?) people only going halfway to parallel with heavy weights.
    I usually go deeper than parallel. I can get my butt down at least another 10cm without any problems, so I see no reason to not do that. It makes me lift lighter weights but the advantages outweigh that. I'm not going to compete in powerlifting.

  19. #144
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    Quote Originally Posted by AJ2000 View Post
    I have been working out for a long time now, but I haven't gotten serious about lifting until about a year ago. I used to just go to the gym and do the most random exercises, lol. But, I have started to like it, and it's one of my favorite hobbies. My lifts are(in case anyone cares, or for the other serious 'lifters'):

    Bench: 75lbs Dumbbell Bench Press(not sure on barbell)
    Deadlift: 370lbs
    Squat: 300lbs

    Yeah, my lifts are messed up. My deadlift and squat should be higher, and I should probably weigh more, seeing as I'm pretty underweight for my height. I'm 6'2" almost 6'3", and weigh like 190lbs. I'm still on a bulk right now, so I'm getting there.
    You sure you're going deep enough on those squats? At your height it would be pretty hard to dead lift that much and squat that much. (Depends on if your doing it traditional style or sumo style)

  20. #145
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    Quote Originally Posted by redblueyellow View Post
    Some factors that are probably more important than just doing ab workouts are diet and cardio. You may already have abs there, just underneath some belly fat. :P Doing a quick google search for diet will come up with a good idea of what to do, although in general try to keep the sodas, sweets, and junk foods away as much as possible. As far as cardio goes, I personally like running but there are plenty of options available.
    Actually, I don't eat that much junk food, and I'm pretty slim. I barely have much fat left on my lower abdominals, which I'm trying to get rid of. But I haven't done much cardio, so will have to try that as well.

    Also, some ab workouts that I try to do are mason twists, bicycles, planks, and v-ups (among others).
    Thanks, I will try those.

    Also, I have a question about the bench press. I find it hard to press a lot of weight (I currently bench around 110 lbs.) because it puts pressure on my triceps and shoulders. Is this supposed to happen, or am I doing something wrong?
    Last edited by Moneyy; 13th April 2013 at 4:04 PM.
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  21. #146
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    Quote Originally Posted by Moneyy View Post
    Also, I have a question about the bench press. I find it hard to press a lot of weight (I currently bench around 110 lbs.) because it puts pressure on my triceps and shoulders. Is this supposed to happen, or am I doing something wrong?
    The angle between the upper arm and the upper body should be significantly less than 90 degrees (about 45). Having it at 90 degrees is one possible reason for strain on the shoulders.

  22. #147
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    It's 75lbs dumbbell per arm. I tried doing 80lbs per arm today, and that works out nicely too, although my rest times are longer. And yeah, I can bench more on barbell, although it's been a long time since I have done barbell press (I prefer dumbbells). Also, like I said, my Deadlift and Squats are messed up stat-wise. On squats I go parallel, and the deadlifts are regular deadlifts(not sumo). I'm not sure why my squats are lagging behind that much. The only real reason I can think of is that maybe because I didn't used to work out my legs, until several months ago, thinking deadlifts would do the trick, and help in leg development.

  23. #148
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    Quote Originally Posted by AJ2000 View Post
    It's 75lbs dumbbell per arm. I tried doing 80lbs per arm today, and that works out nicely too, although my rest times are longer. And yeah, I can bench more on barbell, although it's been a long time since I have done barbell press (I prefer dumbbells). Also, like I said, my Deadlift and Squats are messed up stat-wise. On squats I go parallel, and the deadlifts are regular deadlifts(not sumo). I'm not sure why my squats are lagging behind that much. The only real reason I can think of is that maybe because I didn't used to work out my legs, until several months ago, thinking deadlifts would do the trick, and help in leg development.
    You are not supposed to be as strong at squats as you are at deadlift.

  24. #149
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    pulling weeds...
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    it's a good back work out.. this whole weekend.

    but i'm not even done

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  25. #150
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    I got into weightlifting 3 years ago when I joined my football team. I did it initially to lose fat but then I started working out for strength gains and now I'm just trying to tone myself down.
    I'm 5'11 around 195lbs and here were my last maxes:

    Bench: 205
    Squat: 325
    Clean: 215
    Deadlift: 395

    Yeah I'm not that strong at all, especially compared to some of the guys that work out at my gym, and because of my toning I haven't really gotten any stronger since I was done with football; I don't mind since I'm more concerned with looking good but I'll go back to strength gaining after cutting enough weight.

    Quote Originally Posted by Zenotwapal View Post
    You sure you're going deep enough on those squats? At your height it would be pretty hard to dead lift that much and squat that much. (Depends on if your doing it traditional style or sumo style)
    Those numbers seem pretty reasonable for his size. I know one of my football teammates is like 6'1 and probably around 175 and he can squat 335, knees parallel to ground.

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