Working Out/Staying in shape-thread

Been doing intermittent fasting for about 7 days now,...abs are coming in, top ones visible. Lost about 7-8 lbs., face is getting leaner.

I tried eating the 6-7 small meals and could not drop weight even with calories at 2000. (I couldn't figure out why I was getting fat off of brown rice)...lol. Mid-section was bloated, no energy.

Started 'IF' and fat is melting off. Wifes made comments, and it works around my work schedule.

5'10" 198 lbs. Been lifting since 1989 on and off.
 
Mazda.Mark said:
People mistake the importance of healthy eating. Exercise is 10% of weight gain/loss achievements (gain meaning muscle). What you put in your mouth makes all the difference.

Consult your local doctor. Find out your resting heart rate. BMI to me is and old measurement that is skewed. Find someone to keep you accountable. I find workout partners help me reach goals faster than when I workout alone.

Switch up your routines and exercises. Only supplement what you can't get through food.

Metabolism is your friend! Keep a steady flow of meals going. Those of you who work those long hours you can do this by prepping.
Click to expand...

My personal "winner" as for quality information! :dblthumb2:

The hardest workout you will do is pushing away from the table and eliminating the self indulgent (and over justified) food lifestyles we choose to adopt because of convenience, because of availability, or because of time. Here is what I see all the time and things to consider:

1) Diet carbonated drinks (trying to cutcalories)
- Artificial sweetners have been blamed for an epidemic of weight gain (please research it yourself), not just because you use them to validate our poor eating habits (thinking we are saving on the calories) but because artificial sweetners actually mess with the sugar receptors, insulin response etc... This process leads to a cascade of secondary effects.

2) The old food pyramid. I think this was invented and manipulated by the agricultural industry for profit more than based on science. WAAAAAAY too many carbs in our diet. This leads to insulin spikes and can lead to insulin resistance
USDA_Food_Pyramid.gif


Now there may be questions and some flaming but this is what the research (unbiased) support to provide the right bio ready phyto nutrient

Rapid%20PT%20Food%20Pyramid.jpg


...... and I could go on but really the point of my post was to thank and support Mark for his concise and so accurate knowledge nuggets.

P.S. The only thing I that I suggest is not to use supplement but "whole food" complement (in concentrated forms). The chemical supplements you have at the stores unfortunately will not make the vitamins bio-available and may lack certain phytonutrient for absorption (that is why God made will always be better than man made!)

P.P.S BMI not an efficient or accurate tool. BMR can be used if you understand what it provides. Resting heart rate, VO2MAX training model etc.. still very effective tools but PLEASE get a some proper blood work done and get at least your blood pressure monitored. You may be deficient in certain key levels and this may affect how the "engine" will perform
 
HIIT (high intensity interval training)
And biking
I keep a strict diet because I enjoy it
tend to cut carbs out of diet by noon
always have a meal before going to bed
And a snack 2 hours In between meals.
I don't lift anymore due to back injuries
But used to do a 3 day split and cardio on some off days.
stick to whole foods for protein.
And drink at least a gallon and a half of water a day.



Sent from Tapatalkrex
 
DaVinciAutoSpa said:
Been doing intermittent fasting for about 7 days now,...abs are coming in, top ones visible. Lost about 7-8 lbs., face is getting leaner.

I tried eating the 6-7 small meals and could not drop weight even with calories at 2000. (I couldn't figure out why I was getting fat off of brown rice)...lol. Mid-section was bloated, no energy.

Started 'IF' and fat is melting off. Wifes made comments, and it works around my work schedule.

5'10" 198 lbs. Been lifting since 1989 on and off.
Click to expand...

Are you on a 7 day fast at this point, or truly some form of IF (i.e. 18 hours before a meal)?
 
CCC4me said:
Good post and pyramid, though some of us may argue with the placement of white rice and follow one like this instead:
TheNEDPyramid.jpg
Click to expand...

I TOTALLY agree! I did not want to pick a paleo based food pyramid for fear of alienating people on the concept of nutrition. Most people are bread and pasta addicts, so anything that may not depict our breads and pastas is hocus pokus brainwashing (whereas the opposite applies).

In terms of where the rice is located (same with milk products), it is in the "optional" category and better for you than breads, durhum or semolina based pasta etc... WHOLE organic milk product (not overly processed nor manipulated) is "ok" if you are not lactose intolerance or have insulin resistance.

For nutrition you should make a selection based on GI (glycemic index) and GL (glycemic load), which is why I am not going to apologies for the canned foods or the engineered food. If you select and understand each of the ingredient on the can or the package (GI, GL), appreciate a natural packaging process and can recognize striation in the meats (rather than a aggregate of "by-products") than they are "ok" to eat in a pinch. As you can see I said "ok" not "great". Just know that you are ingesting a lot of preservatives and salts in the process

Thanks for pointing out the HEALTHIEST pyramid!
 
Thanks everyone for the comments.

Exercise requires less energy for me than eating healthy.

I have my own addictions that I am trying to kick myself (Diet Soda, Cheese on everything).

I have a great resource at home with my wife being a RD. She provides great information to me to help me reach my goals.

Keep a food journal!! If you are not experiencing changes you are looking for, you have a tangible list to provide a specialist to make changes.

MEASURE YOUR FOOD! Until you do this consistently, there is no way you can portion control serving sizes. Buy a scale and some measuring cups. It could be the difference.

Find a friend and do a mini-competition. Take before and after photos. Don;t always look at the scale, do the mirror test. I have gained weight but dropped belt loops which tells me I am losing unwanted weight and gaining healthy weight.

Get some good music! I love using Pandora. I hate listening to repeated playlists.

Get excited about it!! Buy some new cross-trainers! Work with a personal trainer! Find a gym! Invest in yourself and your investment will have a return!
 
Nice initiative creating this topic, physical conditioning is as relevant as product or pad choice.

I was impressed at once when I saw Mike Phillips thread regarding Rupes 21 vs 15, and what called more (mine) attention was the actual workout that man was doing than the polishing work per se.

Trust me, I felt more tired than him just by watching the video!

I had always been a workout guy, going to gym almost 15 years now, 3x week at least, regularly. Apart from that, as a good brazilian guy, SOCCER play a huge role in our condition, at least 1x week... Had took brazilian jiu-jitsu classes and capoeira, swim, etc, love that all...

However, nowadays, my heating up is the washing procedure, and the actual workout is the polishing session.

What I keep in mind while detailing is to use it in my favor, not against me. By that, I mean one must focus on proper posture and breath, just like while doing any other physical activity. If people don't mind for the right posture / breathing while working hard, they are probably working against themselves, and in no time they will suffer the consequences from that.

Maybe someday we'll even be introduced to Detailing Pilates (LOL)...

I like to use Pilates principles to maintain proper posture / breathing while working. It's easy for anyone to do a brief search and understand what are the principles of that (strengthening the core of the body + proper breath).

The rest is 'history', and the huge marketing world we face, if with a ball, Pilates on the Ball, if in the water, Pilates in the Water, if with a Porter Cable, Pilates with the Porter Cable!, and so on!

Joking apart, keep informed about the essence of the Pilates Method and try to use it as you stand working on detailing.

For sure, if you feel uncomfortable (or believe it's too hard to assimilate), there are lots of professionals ready to teach you the proper technique. Guarantee you'll benefit on the long run preserving your posture and breathing properly.

Kind Regards!
 
Im about to eat some good steak tacos, yum! but going to the gym later to burn all that off LOL.

Even though i split my workouts for each day of the week, i tend to touch my biceps everyday, even if it's just one set of 10 or 15. Biceps are definately a womans favorite muscle to see on men aside from chest.
 
What about curls for the girls!

Sent from my LG-E970 using Tapatalk 2
 
parttimer said:
What about curls for the girls!

Sent from my LG-E970 using Tapatalk 2
Click to expand...

You're right! Curls are for girls!

Oh wait, you meant they attract girls??:)

Let's just say I see a lot more girls watching me do pull ups in the gym then the guy in the corner that can't lose any weight 'cause all he does are curls:xyxthumbs:
 
My routine is as follows:

Monday: Light Cardio/Softball at night
Tuesday: Leg Day
Wednesday: Chest/Tris
Thursday: Shoulders/Bis
Friday: Back/Traps
Saturday and Sunday: Light Cardio

What you eat is the biggest part of the weight loss/fitness battle. Just because you do X amount of hours of working out does not equate to a free pass of binge eating. Keep the plates clean, and you will stay lean.

Anybody into powerlifting at all? I built my program around the big 3... Squat, Deadlift, and Bench. I feel those are great foundation exercises for anyone looking to lean out and get stronger, if not the best.
 
natewood70 said:
Anybody into powerlifting at all? I built my program around the big 3... Squat, Deadlift, and Bench. I feel those are great foundation exercises for anyone looking to lean out and get stronger, if not the best.
Click to expand...

Deadlifts are a great workout that touch a few muscles. I don't do them often due to possible back injury but i am thinking of going back at it Wednesday.
 
GenesisCoupe said:
Deadlifts are a great workout that touch a few muscles. I don't do them often due to possible back injury but i am thinking of going back at it Wednesday.
Click to expand...

I disagree. Deadlift works your entire body. Straight-leg is to focus on the hamstrings. Olympic lift ties everything together.

To me, and it may be personal, but it was/has been the easiest exercise for me to move up in weight. I have noticed the stronger I get in deadlifting, my legs are stronger, core, back, overall feeling.

My strength routine for deadlift:

Start with 10-12 rep set

Next set 6-8

Next set 4

Last set 2-3

I usually do this exercise first on my "pull" days.
 
GenesisCoupe said:
Deadlifts are a great workout that touch a few muscles. I don't do them often due to possible back injury but i am thinking of going back at it Wednesday.
Click to expand...

It's a fantastic exercise, and it hits everything on your body. Just be sure when you do them you have strict and proper form.

The other thing when it comes to this lift (and pretty much all of them at that) is to be sure you can do weight that YOU can handle. So many people talk about how much they can move in the gym but none of it is worth it when you have horrible form and are risking injury.

One of my favorite powerlifters (Brandon Lilly) touches on that concept in one of his books and simply states "check your ego at the door, and hurt your own feelings." Meaning, even if you're having a great day at the gym, don't ever do more at the cost of compromising performing the movements properly.
 
Mazda.Mark said:
I disagree. Deadlift works your entire body. Straight-leg is to focus on the hamstrings. Olympic lift ties everything together.
Click to expand...

What i meant by "few muscles" is exactly what you just stated, however i do not know much about deadlifts so could not state all the muscles that it works; which is why i don't do them.
Thanks!
 
Deadlifts one of my favorite exercise!
Anyone like these:
overhead squats, turkish getups, hang cleans, dips, pull ups

I tend to stay away from tradition exercises like bench press and lat pull downs just don't like them






Sent from Tapatalkrex
 
a g thang said:
Deadlifts one of my favorite exercise!
Anyone like these:
overhead squats, turkish getups, hang cleans, dips, pull ups

I tend to stay away from tradition exercises like bench press and lat pull downs just don't like them

Sent from Tapatalkrex
Click to expand...

I like them, but don't do them.

Where do you go to workout Raf?
 
hey! let me start off by saying I am 18 and i am an ectomorph (skinny/fast metabolism) and weight at 125. let me tell you that meal prep is everything no matter what! i used to work out 7 days a week but now i dropped it to 4 intense days. so first day is chest and back, second day legs, rest/cadrio (it's optional), shoulders, then bi's and trio's.
instead of benching every try DB pressing? much much more harder with lighter weight because you have to control each weight individually
-REMEMBER weight isn't everything! you don't want to be the guy screaming benching a heavy weight, but rather look like someone who can control the weight and bust out reps from it!
 
You must log in or register to reply here.
Back
Top