Getting in shape/not caring fitness thread

[kalisti]

hrmm good tips. Ill try and buy some small weights and look up some muscle building exercises. I dont like gyms as the ones around me are full of meaty dudes groaning and puffing and i have issues with the doing a full set of reps with very small loads (sometimes just the 10kg bar :S ) so I feel like the nerd that I am.

If you want to get a start on strength training, look into some of the more difficult bodyweight exercises - the ones that you can do less than 15 of in a set. Try diamond grip push ups, pull ups, planks and bulgarian split squats. Those four exercises are all of moderate difficulty and require no equipment (except a $20 mail-order doorframe pull up bar - well worth it). They also cover the majority of the major muscle groups. If you just dedicate half an hour three to five times a week you can break out of Noob Mode in maybe 6 months. And all without ever having to see any large, sweaty men training.

Eventually you may want the flexibility of free-weights, but when starting out the convenience and privacy of body-weight training is a real plus.

this

[cheeba]

hrmm good tips. Ill try and buy some small weights and look up some muscle building exercises. I dont like gyms as the ones around me are full of meaty dudes groaning and puffing and i have issues with the doing a full set of reps with very small loads (sometimes just the 10kg bar :S ) so I feel like the nerd that I am.

If you want to get a start on strength training, look into some of the more difficult bodyweight exercises - the ones that you can do less than 15 of in a set. Try diamond grip push ups, pull ups, planks and bulgarian split squats. Those four exercises are all of moderate difficulty and require no equipment (except a $20 mail-order doorframe pull up bar - well worth it). They also cover the majority of the major muscle groups. If you just dedicate half an hour three to five times a week you can break out of Noob Mode in maybe 6 months. And all without ever having to see any large, sweaty men training.

Eventually you may want the flexibility of free-weights, but when starting out the convenience and privacy of body-weight training is a real plus.

Im on it, sounds really good.

thanks for the tips. i do value the fact i can do these in the privacy of my own place until i can manage more than one pull up in a row!

[56k Lagman]

Good grief, did sumo deadlifts for the first time today, fucking hooked. These are fantastic!

[HyJek]

Just got back into the grind of working out every day after being lazy for awhile now, biggest thing I'm struggling with though is just portion control and overall eating less...

[Jocelyn Fernos]

Tried the "Dragon Flag" two days ago, managed to do 1/3 of it properly. Told my PT about it and was forced to show how I did it. I was doing it wrong, he corrected me and I barly managed 1/4 of one proper "Dragon Flag", that exersize is fucking insane.

I got some training to do if I'm going to manage to do a few of those before the end of the year. My PT suggested more of the Plank, Situps and the "L Situp" where you are suspended in the air doing situps as prep for it. Will work more of those in to my current schedule on the correct days or increase the current amount I'm allready doing. This will be fun, expecting lots of pain from the training.

[kalisti]

My PT suggested more of the Plank, Situps and the "L Situp" where you are suspended in the air doing situps as prep for it.

have a look on the previous page at the abs work i posted, those things will move you quickly towards it, sit-ups wont, and im not sure about the 'suspended in the air' ones, unless you're hooking your legs over somethings and hanging upside down, thats not bad.
once the ones on the previous page are mastered, theres some harder variations/combinations to do but they really require a video explanation, depends whether anyone wants, and how much piss shall be taken :S

[56k Lagman]

I think he's referring to hanging leg raises, which I need to start doing. Or something to strengthen my abs, this lordosis is getting a bit much

[TZeer]

Almost at my goal now, managed 29 pullups yesterday \o/

[kalisti]

ah that makes sense.

i could post an abs routine, with progression routines?

i did very little for abs, other than weighted crunchies and side bends, moved to bodyweight from weights, which really made my lack of abs training stand out, since then i've been pushing my abs hard, and the results have been good, with the L-sits and V-sits dragging me slowly towards more gymnastics, and now the rings. which for £20 are an amazing piece of portable equipment imo.

[Jocelyn Fernos]

I think he's referring to hanging leg raises, which I need to start doing. Or something to strengthen my abs, this lordosis is getting a bit much

Exactly whay I ment.

ah that makes sense.

i could post an abs routine, with progression routines?

i did very little for abs, other than weighted crunchies and side bends, moved to bodyweight from weights, which really made my lack of abs training stand out, since then i've been pushing my abs hard, and the results have been good, with the L-sits and V-sits dragging me slowly towards more gymnastics, and now the rings. which for £20 are an amazing piece of portable equipment imo.

That would be great!

I do have something similar to the "Dragon Flag" on my third session each week now that I think back. But where I go from lying straight, slowly moving my legs up so I'm lying on my back in "L" shape, then "kick" upwards until legs and back are straight up and I'm lying on my lower neck/shoulders, then slowly lower them completely down again. So instead of moving slowly up I "kick" my body up in a straight position once I hit the "L" shape with back down and legs up then I slowly lowers my body and legs straight down. Easier then the "Dragon Flag" but still feels plenty on the abs.

[kalisti]

cool, i'll have it posted up later on this afternoon.

[Rudolf Miller]

I don't understand how weight plateaus work.. but I'm not complaining. Weight is falling off me right now.

[kalisti]

beginner
-legs raises (keep your legs straight as poss and dont swing at the bottom of the movement)
-weighted crunchies(5-10kg)
-side bends(use a suitcase etc if you dont have weights)
-planks and side planks.
-holding L-sits is something to work on whilst perfecting your form on the above.

inter
-L-sit(hold as long as pos)and with no rest straight into leg raises
-knee raises http://www.youtube.com/watch?v=kCI13rqqHj8 like this except dont let your thighs go below horizontal.
-windscreen wipers http://www.youtube.com/watch?v=ZZeOqM7zt3U like he demonstrates at 3:00 with knees bent.
-now you have your L-sit use it in your pull ups/chin ups, at the end of you pull ups sets do a couple of very shallow shallow sets concentrating on your L-sit form, when you cant hold it any more keep you thighs horizontal and drop you feet.
-holding an L-sit draw your knees back into you chest slowly try and touch your chest then extend back out to the L-sit and repeat.
-work on pulling your legs higher on your L-sit in search of the V-sit http://www.youtube.com/watch?v=GbZeD...eature=related.
-flutter kick http://www.youtube.com/watch?v=ocRe4ccKeK4 .
-hold your plank for 10 secs then push you feet back further (so the top of your arms move from vertical back through about 45 degrees) and hold until fail.


pro(ish)
-hold and L-sit for 1-2 seconds then start kicking you legs like the flutter kick (only 20 odd degrees off horizontal either way) do it as long as poss and without rest legs raises to finish the set.
-as the above improves, swap the L-sits in you shallow pull up sets to flutter kicks instead (still holding the basic L-sit shape throughout)
-windscreenwipers with straight legs.
-planks now push your feet back as far as you can and hold(much burn ahoy).
-front lever training http://www.youtube.com/watch?v=QO2W3...eature=related .
-start in the knee raise position, raise your knees to your chest hold for a sec, push your feet out (on the same level as you bum) until you're in an L-sit, hold for a sec, do a few reps of the flutter kick, draw you knees back to touch your chest, then drop your thighs to horizontal (which is back to the start position), thats one rep well done now do MOAR




personally i like to do my L-sits and most variations on the dips bars, it helps make it easier to do on the floor, and when i say dips bars, it could be a pair of chairs/speakers/some rails/some bricks etc etc.
i havent gone into sets and reps thats really your choice, average would be 3 sets and as many reps as you can do (or as long as you can hold) and look to move up to harder stuff as soon as your form is good, and sets start to take a long time.
i'm sure i'll think of bits i've missed, i'll add as i remember.
apologies for any terrible explanations, quote terrible bits and i'll try again or find a video.
i use a lot of these from the different levels and mix them into new combos some you'll get the harder version done and wont need to go back to. dont stop one part and move to the next imo, the headings are guides only, start adding bits and then trimming bit you dont need anymore.
hope it helps someone somewhere :S if you're training in north london, you're welcome to join me for a session sometime if you can deal with the cold :P

[Cool09]

Almost at my goal now, managed 29 pullups yesterday \o/

GJDM

[Jocelyn Fernos]

Lots of awesome stuff

Thanks for :awesome: stuff! I will work the L-Sit in to my sessions, had to youtube it first b/c I had no idea what it was. Also took the chance to order some stuff to use at home, bought a set of Weights & Handles. One big to use for "both arms" and single, one for each hand types. Should be able to do some good stuff with that at home in addition to the gym. Also ordered a handle for the doorframe so I can do some chinups/pullups and the like with different gripping points that should usefull.

Will keep you posted once I get started by the end of the week.

[kalisti]

http://www.amazon.co.uk/Strength-Tra.../dp/0736041850
for a good guide to weight lifting in general, this served me well, explains clearly what to do, and with x-ray drawings of people that highlights main muscles at work and support muscles, gave me the confidence to do and try a lot of things i didnt know about (never having lifted before).
http://www.youtube.com/profile?user=...1#grid/uploads
i know not everyone likes this guy, but imo his leaning towards safety and good form is the best start one could have lifting.

sounds like you're off to a good start, having a chin-up bar at home is sexy as fuck tbh
do you have a plan or rough idea what you'll be doing?
also this "I do have something similar to the "Dragon Flag"" is awesome, do you manage to get your legs and body aligned? both the guys i train with cant pull their butt in enough and end up in a shallow C shape i guess, instead of an l shape. and on a side note where do you put your hands? i put mine straight out above my head, it keeps me trying to balance but also keeps me from putting too much pressure on my head/neck.

[Jocelyn Fernos]

http://www.amazon.co.uk/Strength-Tra.../dp/0736041850
for a good guide to weight lifting in general, this served me well, explains clearly what to do, and with x-ray drawings of people that highlights main muscles at work and support muscles, gave me the confidence to do and try a lot of things i didnt know about (never having lifted before).
http://www.youtube.com/profile?user=...1#grid/uploads
i know not everyone likes this guy, but imo his leaning towards safety and good form is the best start one could have lifting.

sounds like you're off to a good start, having a chin-up bar at home is sexy as fuck tbh
do you have a plan or rough idea what you'll be doing?
also this "I do have something similar to the "Dragon Flag"" is awesome, do you manage to get your legs and body aligned? both the guys i train with cant pull their butt in enough and end up in a shallow C shape i guess, instead of an l shape. and on a side note where do you put your hands? i put mine straight out above my head, it keeps me trying to balance but also keeps me from putting too much pressure on my head/neck.

He is kind of funny that guy in the youtube video. His website looks pretty decent also, not like many other where you need to pay membership to get any useful information. My play is basically since I'm currently doing 5 days a week at the gym, my thought is to try to do extra sets at home on the same days that I do those exercises at the gym. But to which exercise I will do I have no real plan yet, probably something like 2-3 sets with 8-10 reps of different free weights, pullups/chins, planks and l-sits.

It take me a few seconds at the top to get my body aligned, but usually manage to do it or just have a very small deviation from it. I tend to put my hands either behind my head, or in the same level at my ears on the side. I found that it's easier behind my head though.

[Cool09]

Hold on one second. Your plan is to do exercises at the gym, then go home and do those same exercises again? Why not just stay at the gym and work until your muscles are completely exhausted?

[Jocelyn Fernos]

Hold on one second. Your plan is to do exercises at the gym, then go home and do those same exercises again? Why not just stay at the gym and work until your muscles are completely exhausted?

Not the same exercises, Most of the exercises I will do at home I won't actually do at the gym, the only exercises that would be the same are the free weights. I plan to do the exercises on the off days, so I do not train for example Biceps at home the same day I train it at the gym. So if I do Triceps at the gym I would do Biceps at home and the other way around.

I worded it way off how I ment it, so sorry about that.

[kalisti]

true one proper workout in a day will be enough, if you're pushing to failure. i'd look to be swapping a gym day for a home day, the equipment you're getting should help make this an easier swap.