Getting in shape/not caring fitness thread

[Brullig]

I feel I have slimmed down but I have hovered at 20lbs lost. Help.

Diet: mostly grilled chicken and veggies, snacking on fruit, low carb whey protein supplement before and sometimes after a workout.
Workout 30-45 minutes 20 of it aerobic the rest lifting and machines, 5-6 days a week. One cheat day, usually Saturday.

...potatoe a from posted

And yes I keep track of the weight I use for each muscle group/machine. I also up the weight or reps when o feel it is too easy. Usually 5/10 lbs a time.

Others will correct me if I'm wrong but aerobic is going to burn much more than strength so maybe do more of that.
Also are you counting calories, you are obviously burning as much as you eat so maybe if its viable reduce portion sizes or cut out some snacks. Fruit might be a "healthy" snack option but it still counts as calories. Also what are you drinking to rehydrate, if you are drinking fruit juices/sodas etc then cut them out.

I've been going hard at my walking programme hard, done my 6.5km walk 15 days in a row but today I actually felt physically sick after it (which has never happened before) and yesterday I just felt tired throughout my walk. I probably should give my body a break but I'm pretty determined so inevitably I won't listen to my body and will crash at some point and undermine my hard work \o/

You're wrong (in some cases). Multi-joint lifts that engage a lot of large muscle groups(deadlift, squat, clean and jerk, bench press) will burn a comparable amount of calories to an aerobic session during the actual exercise. However, after the exercise...the weightlifter will actually continue to burn more calories as your body expends energy repairing muscles and building new muscle tissue. ADDITIONALLY, the more muscle you have, the more energy your body needs to live, so the more muscle you have the more calories you burn a day anyways.

TLDR lift heavy things and burn a shitload of calories

[Rudolf Miller]

I feel I have slimmed down but I have hovered at 20lbs lost. Help.

Diet: mostly grilled chicken and veggies, snacking on fruit, low carb whey protein supplement before and sometimes after a workout.
Workout 30-45 minutes 20 of it aerobic the rest lifting and machines, 5-6 days a week. One cheat day, usually Saturday.

...potatoe a from posted

And yes I keep track of the weight I use for each muscle group/machine. I also up the weight or reps when o feel it is too easy. Usually 5/10 lbs a time.

Others will correct me if I'm wrong but aerobic is going to burn much more than strength so maybe do more of that.
Also are you counting calories, you are obviously burning as much as you eat so maybe if its viable reduce portion sizes or cut out some snacks. Fruit might be a "healthy" snack option but it still counts as calories. Also what are you drinking to rehydrate, if you are drinking fruit juices/sodas etc then cut them out.

I've been going hard at my walking programme hard, done my 6.5km walk 15 days in a row but today I actually felt physically sick after it (which has never happened before) and yesterday I just felt tired throughout my walk. I probably should give my body a break but I'm pretty determined so inevitably I won't listen to my body and will crash at some point and undermine my hard work \o/

You're wrong (in some cases). Multi-joint lifts that engage a lot of large muscle groups(deadlift, squat, clean and jerk, bench press) will burn a comparable amount of calories to an aerobic session during the actual exercise. However, after the exercise...the weightlifter will actually continue to burn more calories as your body expends energy repairing muscles and building new muscle tissue. ADDITIONALLY, the more muscle you have, the more energy your body needs to live, so the more muscle you have the more calories you burn a day anyways.

TLDR lift heavy things and burn a shitload of calories

Or you could just say that balance is key to the whole thing, which it is. It's why P90X works so well. It's a boatload of mixed large and small muscle group workouts that keep your heart rate elevated and keeps your body in near constant repair mode while increasing your durability for long term physical activity. It's something that just lifting large things will fail to do.

On another more funny note..

[yoshi]

just started working out. wouldn't mind some pointers/am i doing it right

ABxABXX
10mins cardio after each session

A PUSH
squats
bench press
ohp
triceps cable extensions

B PULL
deadlifts
seated dumbbell curls
barbell rows
lat pulldown

as far as supplements, i use 2 cups of WPI with milk immediately after i finish my workout.
would like to try out some creatine but i'm not sure if yes/no/hell no.

[Cool09]

just started working out. wouldn't mind some pointers/am i doing it right

ABxABXX
10mins cardio after each session

A PUSH
squats
bench press
ohp
triceps cable extensions

B PULL
deadlifts
seated dumbbell curls
barbell rows
lat pulldown

as far as supplements, i use 2 cups of WPI with milk immediately after i finish my workout.
would like to try out some creatine but i'm not sure if yes/no/hell no.

Personally I don't like to do deadlifts the day after squats... hamstrings and lower back will still be sore. Some people don't have a problem with it though.

Looks pretty good to start out with, you've got all the essentials in there. I'd put curls at the end of the pull workout though (like you have your triceps extensions).

[Al Simmons]

So it struck me today as I was trying on a 3XL hoodie in a specialist clothing shop that I am actually fat as fuck. Don't laugh, but it kind of never clicked that it was that bad until I was looking in that full length mirror and realised, jesus, you are enormous and you can't even buy clothes in normal shops. I've been wearing the same clothes for ages, with a few new bits and bobs from Tescos, but I haven't been actual clothes shopping for years. I don't enjoy the experience for obvious reasons.

It's like, you know you see those huge fat guys on the street and you think to yourself, eh i'm not that bad at least. But jeez. I guess i've been avoiding the truth, I only have one small mirror in my house that has been sitting on top of my sink the past three years. I finally mounted it on the wall a couple months ago but I can only see my body in it from the doorway where it doesn't look so bad.

I went in Boots and used the weight machine for the first time in years too. It's uh... lol. There's like normal BMI and body fat percentage, there's overweight, and then -----------------------------------------------> there's mine.

I think it's gone from like "oh I should probably eat less pizza and walk more" to jesus fuck you need to start working out and eating healthy or no fucking clothes will fit you ever.

Signing up for the fucking gym /o\

[Aurora148]

So it struck me today as I was trying on a 3XL hoodie in a specialist clothing shop that I am actually fat as fuck. Don't laugh, but it kind of never clicked that it was that bad until I was looking in that full length mirror and realised, jesus, you are enormous and you can't even buy clothes in normal shops. I've been wearing the same clothes for ages, with a few new bits and bobs from Tescos, but I haven't been actual clothes shopping for years. I don't enjoy the experience for obvious reasons.

It's like, you know you see those huge fat guys on the street and you think to yourself, eh i'm not that bad at least. But jeez. I guess i've been avoiding the truth, I only have one small mirror in my house that has been sitting on top of my sink the past three years. I finally mounted it on the wall a couple months ago but I can only see my body in it from the doorway where it doesn't look so bad.

I went in Boots and used the weight machine for the first time in years too. It's uh... lol. There's like normal BMI and body fat percentage, there's overweight, and then -----------------------------------------------> there's mine.

I think it's gone from like "oh I should probably eat less pizza and walk more" to jesus fuck you need to start working out and eating healthy or no fucking clothes will fit you ever.

Signing up for the fucking gym /o\

weight loss is 80% diet

eat less pizza and save the gym membership for when you are a bit lighter, until then just walk everywhere or do c25k.

[Takon Orlani]

Takon: Parroting "count your calories." Find how much you are burning each day and eat less than that.

Also why not increase the length of your workouts a bit. 20 minutes aerobic is just a warmup.

Update on my end: Up to 184lbs now, a nice 20lbs higher than when I started lifting. 10lbs of that was in the last 3 months. Lifts are improving, pushing myself to hit PRs each week, even if its just 1 rep more than last week.

Today is leg day... hopefully no-one is curling in the squat rack.

I don't have much more than an hour to give it in a day.

[Chrien]

So it struck me today as I was trying on a 3XL hoodie in a specialist clothing shop that I am actually fat as fuck. Don't laugh, but it kind of never clicked that it was that bad until I was looking in that full length mirror and realised, jesus, you are enormous and you can't even buy clothes in normal shops. I've been wearing the same clothes for ages, with a few new bits and bobs from Tescos, but I haven't been actual clothes shopping for years. I don't enjoy the experience for obvious reasons.

It's like, you know you see those huge fat guys on the street and you think to yourself, eh i'm not that bad at least. But jeez. I guess i've been avoiding the truth, I only have one small mirror in my house that has been sitting on top of my sink the past three years. I finally mounted it on the wall a couple months ago but I can only see my body in it from the doorway where it doesn't look so bad.

I went in Boots and used the weight machine for the first time in years too. It's uh... lol. There's like normal BMI and body fat percentage, there's overweight, and then -----------------------------------------------> there's mine.

I think it's gone from like "oh I should probably eat less pizza and walk more" to jesus fuck you need to start working out and eating healthy or no fucking clothes will fit you ever.

Signing up for the fucking gym /o\

weight loss is 80% diet

eat less pizza and save the gym membership for when you are a bit lighter, until then just walk everywhere or do c25k.

Agreeing with Aurora for the most part... but don't drastically go from your current diet to one like half the amount, gradually cut down what you're eating (reduce portion sizes). Maybe throw in a walk 2-3 times a week if you can manage it. If you go for a 30min walk and just walk at a brisk pace and over time increase your speed.
The key is to not go too hard too fast, you've built up your weight over years I assume, so don't expect it to drop off in weeks or even months. It took me about 6 months walking 5 times a day to go from 105kg to about 80-85kg and that was with me being incrediably disciplined about my diet and at times starving myself (which is a bad strategy and I don't know how I didn't lose motivation and balloon out).

On my own personal fitness regime, after walking everyday for 6 weeks the weather stopped me yesterday, but I've decided to try and switch up from walking to jogging anyways as I don't think I can really increase my pace anymore walking and I'd like to lose the last couple of kilos around my waist. Not sure the best way to go from walking to jogging so I threw in a couple of jogging segments into my walk today. According to google maps I ran 1.7km out of my 6.3km route today in 4 sections. Aiming to take it slow only doing it 2-3 times a week until I've built up some stamina, whilst keeping my walking going on the other days.

[Tsubutai]

TMA working the Olympic lifts into your regular workout regime - in the past I've only really done the powerlifting exercises but I've been trying the snatch over the last couple of days and rather like it. What kind of sets/routines do people normally perform on these, and do you do the snatch and the clean and jerk on the same day?

[Cool09]

My gym doesn't have bumper plates so I can't do those Maybe once my membership runs out I'll look for a gym that does have them, as I'd like to work those lifts into my routine. I've got lots of progress to make on the DL/squat/OHP/bench so for now I'll focus on those.

I don't have much more than an hour to give it in a day.

Well then its up to you to decide where your priorities are. 20 mins cardio is still short.

[Takon Orlani]

Right but I do another 20 mins on weights.

Also oddly enough I lost 5lbs over a week where I wasn't goin to the gym cause of my teeth comin out. The doc told me to take a week off so I didn't get my blood pressure up and re open the wounds or something.

[Cool09]

I assume you could only eat smoothies or something? Like others have said diet is the other half of the equation. Cals in cals out.

[Takon Orlani]

I assume you could only eat smoothies or something? Like others have said diet is the other half of the equation. Cals in cals out.

Protien shakes, they recommended a high protein diet to hel pwit hrecovery. I told them that's no problem I have at least 1-2 a day (I dont always go for the super mix, usually about 160 cals per, 27g protein) along with powdered fiber.

I tried a new upper body routine today. 4 different workouts, as many as you can do in ten minutes:

I got through 2.5 sets. mostly using weights from 20 lbs (curl, row) to 35 for the kettle. Doubled up on the band.

I don't think I've put that much stress on my upper body before (Short of manual labor).

Any opinions on it? I'm no expert but it felt like it worked, I was definitely sweating and my heart rate varied from 138-156.

I should add that I did this after 25 minutes on the treadmill/crossramp thing. I cant find a picture of the crossramp they have there, its the kind where you have to use the arms or its just a stair machine. Totally burns my legs up and gets the heart going. I finished by doing some core exercises and planking for the next 10 mins.

[I Legionnaire]

Surprisingly the 4-chan wiki on fitness is actually very good. It's got a good breakdown of basics, and interesting links.

http://4chanfit.wikia.com/wiki/Harsh...orksheet_(WIP)

[I Legionnaire]

Surprisingly the 4-chan wiki on fitness is actually very good. It's got a good breakdown of basics, and interesting links.

http://4chanfit.wikia.com/wiki/Harsh...orksheet_(WIP)

[Lex Fasces]

http://scoobysworkshop.com/healthy-i...lacement-bars/

http://scoobysworkshop.com/scooby-poo-bars/

anyone tried any of these two?

im going to start making them today or tomorrow i think and see how it goes.

his workouts and advice seems pretty sound though.

[Arcuate]

You're wrong (in some cases). Multi-joint lifts that engage a lot of large muscle groups(deadlift, squat, clean and jerk, bench press) will burn a comparable amount of calories to an aerobic session during the actual exercise. However, after the exercise...the weightlifter will actually continue to burn more calories as your body expends energy repairing muscles and building new muscle tissue. ADDITIONALLY, the more muscle you have, the more energy your body needs to live, so the more muscle you have the more calories you burn a day anyways.

TLDR lift heavy things and burn a shitload of calories

This.

Also, if you're exercising for more than 45-60 minutes in a day, you're doing it wrong.

[Arcuate]

You're wrong (in some cases). Multi-joint lifts that engage a lot of large muscle groups(deadlift, squat, clean and jerk, bench press) will burn a comparable amount of calories to an aerobic session during the actual exercise. However, after the exercise...the weightlifter will actually continue to burn more calories as your body expends energy repairing muscles and building new muscle tissue. ADDITIONALLY, the more muscle you have, the more energy your body needs to live, so the more muscle you have the more calories you burn a day anyways.

TLDR lift heavy things and burn a shitload of calories

This.

Also, if you're exercising for more than 45-60 minutes in a day, you're doing it wrong.

[Aeolos]

Dear FHC Food & Health,

Today is the first day since high school that I'm below 90kgs (with an all time high of approx 110) and kickin ass. First sprint triathlon coming up in 11 days (welp!), continuing down to about 80-85kgs.

Thank you Getting in shape thread, Running thread, Cycling thread. Keep at it!

[Cool09]

Dear FHC Food & Health,

Today is the first day since high school that I'm below 90kgs (with an all time high of approx 110) and kickin ass. First sprint triathlon coming up in 11 days (welp!), continuing down to about 80-85kgs.

Thank you Getting in shape thread, Running thread, Cycling thread. Keep at it!

GJ man

I've been burning the candle at both ends for a while now (5-6 days a week in the gym). Taking a bit of a de-load week before making another push. Next target: 190lbs

Did face pulls on shoulder day, felt great. I think it helped strengthen/loosen up whatever was causing me trouble in my left shoulder (rotator cuff?) Will do these every shoulder day for sure.