So much sugar in fruit juice, its no better than drinking coke (ok well maybe it is its probably got vitamins and shit in it but still....)
So much sugar in fruit juice, its no better than drinking coke (ok well maybe it is its probably got vitamins and shit in it but still....)
If you're a relative beginner, best to stick with bench press/dips/push-ups - you want to focus on big compound movements in the first instance, and you hit the triceps pretty hard with all three of those. If you've been lifting for a while, the most common isolation exercises for the triceps are triceps extensions and skull crushers.Originally Posted by sarabando
Let's start a party of our own
It's better to buy the fruits and eat them. Since they have all have substantial water content inside them, it's like eating your former fruit juice which retains more of the nutrition of the fruit, and less added sugar, I imagine. I drink filtered tap water and sometimes I buy whole milk (love that milk fat) when I can swing it. The only exception is tomato juice when I want to make my own Blood Mary. Think of how much money you save by not buying processed fruit juice because that crap was never cheap. If you really, really, must have fruit juice due to your cultural upbringing, buy a juicer, and start crushing fruit. I think it's a waste of time and money, though. Alternatively, you can throw a bunch of fruits into a blender with some ice and have a smoothie, and I bet it's easier to clean than a juicer.
You guys are totally overthinking diet, I run a 36 minute 10k every day and I get by fine on my diet of granny smith apples, whisky, and highballs.
How much weight should it be? I know it'll vary from person to person but is there a general "60% of max" type of thing? Need to build up my arms enough for side pushups (ie. triceps) but am figuring just doing loads of side pushups will take longer as I can only manage say max of 5 on each side before my arms are like "lulwhut". Never spent any time with upper body really, use it as more of a balancing aide than for strength ....If you're a relative beginner, best to stick with bench press/dips/push-ups - you want to focus on big compound movements in the first instance, and you hit the triceps pretty hard with all three of those. If you've been lifting for a while, the most common isolation exercises for the triceps are triceps extensions and skull crushers.
As heavy as you can do 3-5 sets of 8-12 reps is pretty standard. As you get stronger you can move on to less reps/more weight.
WoT: Redglare[VPG]
if you want strength 3-5 reps
if you want power 3-5 reps
if you want hypertrophy 5-8 reps
if you want endurance 10 reps +
you need a strength base before trying to achieve hypertrophy. body weight exercises are dumb unless you're extremely weak, get a gym membership.
to determine working weight just start with the bar and add weight until it moves up slower, do 5 sets of that weight and add weight every workout for a while.
make sure you eat enough and get enough protein.
What's the difference between strength and power in this context?
Let's start a party of our own
power is just explosive movement, very similar to strength. you train for them the same way basically just with different exercises.What's the difference between strength and power in this context?
You can get pretty far on just body weight.body weight exercises are dumb unless you're extremely weak, get a gym membership.
:TpTlk:
Coming soon(tm).
<3 Entrox.
I started doing regular workouts, my plan was to do this last autumn but .. basically, I did nothing. Around two months ago I realised that i've visibly gained unwanted (fat) tissue in the abdomen area. Its notice-ablederp. And im maybe 3-4 kg heavier than normally. I am really worried because this is hitting on my confidence. At the moment im avoiding contacts with some people (read: mostly women I havent seen since last summer). I am doing normal weight exercises (3 sets, 6-8 reps, as heavy as I can lift while doing them properly).
I am trying to force myself to do more than one cardio-centric workout per week. Since im pretty bad at losing weight I am hoping to get some advices for pro fat burning (I even got myself some liquid l-carnitine, am i doing it right?)
Food supplements should prevent some muscle burning. Hopefully.
o/
Edit: Im 86kg, 182cm / decent strength so its not THAT much shit I need cleared. But its definitely visible through the clothes.
Last edited by Tyrehl; June 7 2012 at 03:40:54 PM.
Put simply, you're doin it wrong.I started doing regular workouts, my plan was to do this last autumn but .. basically, I did nothing. Around two months ago I realised that i've visibly gained unwanted (fat) tissue in the abdomen area. Its notice-able
I am trying to force myself to do more than one cardio-centric workout per week. Since im pretty bad at losing weight I am hoping to get some advices for pro fat burning (I even got myself some liquid l-carnitine, am i doing it right?)
Food supplements should prevent some muscle burning. Hopefully.
o/
You should be shooting for 3-4 cardio-centric workouts a week. What worked for me was making sure I hit time limits, then expanded into distance limits. Nobody is asking you to start at Olympian speeds, but you should crank up the intensity as time goes on so your heart rate is always above 65% but under 80% maximum (usually 130-160 for the 20-30 age group).
Adding amino acid boosters won't really do much for fat reduction. You're better off just doing a quick look over your diet and seeing if there are any liquid calories you can trim down or out since those tend to make the biggest negative dietary impact. Mix in more lean meats and increase vegetables.. all that good stuff. Honestly a few kgs will go pretty quickly if you stick to it. When you return to your lean mass then you can focus on sculpting your muscles. That's a different discussion.
Thanks,Put simply, you're doin it wrong.I started doing regular workouts, my plan was to do this last autumn but .. basically, I did nothing. Around two months ago I realised that i've visibly gained unwanted (fat) tissue in the abdomen area. Its notice-able
I am trying to force myself to do more than one cardio-centric workout per week. Since im pretty bad at losing weight I am hoping to get some advices for pro fat burning (I even got myself some liquid l-carnitine, am i doing it right?)
Food supplements should prevent some muscle burning. Hopefully.
o/
You should be shooting for 3-4 cardio-centric workouts a week. What worked for me was making sure I hit time limits, then expanded into distance limits. Nobody is asking you to start at Olympian speeds, but you should crank up the intensity as time goes on so your heart rate is always above 65% but under 80% maximum (usually 130-160 for the 20-30 age group).
Adding amino acid boosters won't really do much for fat reduction. You're better off just doing a quick look over your diet and seeing if there are any liquid calories you can trim down or out since those tend to make the biggest negative dietary impact. Mix in more lean meats and increase vegetables.. all that good stuff. Honestly a few kgs will go pretty quickly if you stick to it. When you return to your lean mass then you can focus on sculpting your muscles. That's a different discussion.
Most of the time im drinking coffee without sugar, I can drop the sugar altogether without problems (did it last summer, I was in decent shape back then). Liquid calories, stuff like cola, soft drinks, juice etc - right? Im avoiding most of these( .. now), will do a better job at it from now on.
But can you give me some more directions about the workouts themselves? My plans for this week included at least 2, probably 3 days pure cardio at the gym. Im really new to this 'thing' (cardio) as I really hated it when I had no issues with body fat. Im alternating between bikes and elliptical trainers, but im mostly clueless. What should my workout include? At the moment im just doing a 26-30min cardio exercise on these machines (trying to do something like a HIIT training, hill/random profile with heavy load for 30sec intervals - you should know what I mean).
\o/
Honestly I'm no personal trainer. I can't really design much for you. The only advice I feel confident enough to give is to do workouts that consistently keep your heart rate up and keep it there long enough for your body to have to respond to it. As for me, when I was in maximum weight loss mode, I never let my cardio workouts end in less than an hour. You have much less to lose than I did though.
Bikes and elliptical are fun for sure, but you'll get more bang for the buck out of treadmills and stair steppers. Work up to it though. One thing an elliptical is great at is being that 'in between' machine where you need to get your body used to exertion again while still providing a decent quality workout. Bikes do not really offer as much in this regard because you are sitting down, leaving all of the work to your legs. After you can graduate from the elliptical, the treadmill will provide one of the best cal/hr burn rates when you are running.
After you lose the weight, just strike a balance. It's bad to just stop cardio and work on muscle. You should mix up what you do during the week, and when you do it.
As I said, 5kgs ain't much to lose. You'll do fine if you put the work in.
or you just just lift weights and improve much faster and get stronger quicker. or if you just want to get girls you will look better faster.
Tyrehl your weight gain seems to be less about diet and more about excercise. If you follow Rudolf Miller's advice of doing 3-4 cardio-centric workouts a week the fat will melt away. For most ordinary people you don't need fancy diets to become slim, its only when you want to go down the muscular look. So make things simple, eat in moderation, cut out as much of the bad things as you can (generally anything excessively fatty or overly sweet) and do the exercise. The mental block you have to overcome is that you put this weight on over the course of several months, but you've only just noticed it recently so it feels like you've put it on really quickly. Unfortunatly its going to probably take just as long to work the fat off as it did to put it on. Of course you can go full hardcore mode, change your whole diet and do a crazy amount of exercise and do it much quicker but for most people thats not sustainable and eventually leads to them stopping their healthy habbits and just getting fatter in the long run.
More than anything, weight loss for most people is a mental process not a physical one. We all have the ability to lose weight its just overcoming the mental obstacles we put in our way saying its all too hard.
Sounds exactly like me.I started doing regular workouts, my plan was to do this last autumn but .. basically, I did nothing. Around two months ago I realised that i've visibly gained unwanted (fat) tissue in the abdomen area. Its notice-able
I am trying to force myself to do more than one cardio-centric workout per week. Since im pretty bad at losing weight I am hoping to get some advices for pro fat burning (I even got myself some liquid l-carnitine, am i doing it right?)
Food supplements should prevent some muscle burning. Hopefully.
o/
Edit: Im 86kg, 182cm / decent strength so its not THAT much shit I need cleared. But its definitely visible through the clothes.
183/87 2 years ago.
I started with basic 1½ hour, 3 sets/10 rep sessions at the gym 3-4 days a week and no candy, snacks, white bread and soda.
But, if you don't have time to go that often running is really really good to keep the flab off.
I found some body builder instructional video about burning the fat off got get deffed. Sounded nice as the plan was basically "run the shit out of you for 12 minutes every other day".
Hey, I hated running but 12 minutes I could do.
I didn't do any long runs in the start but after a few weeks I could do 3km in 11 minutes and fat just melted away.
Then I stuck to the 3km run and didn't bother about time anymore. Just made sure I really drained myself during the 3km.
It'll fuck your legs up the first few times so stretch good and proper! You'll still hurt the day after.
And man, DO NOT worry about "burning muscle". It's not like you're a competition ready body builder.
Forget people who say you can't gain muscle mass while keeping a slim diet.
You don't need to "bulk" and "deff". That's just stupid.
You may want protein supplement but you don't need it and anything else is just a waste of money.
But I'd recommend protein (whey 100 and make sure it's a good brand, preferably tested as some of them are pretty high on bad shit like metals etc).
Nothing more. Just that and don't eat poorly and keep your gym times and add the running for 12-15 minutes every other day or 3-4 times a week.
Since you are already working out you'll probably lose 4kg in 2 weeks, easy....if you don't pig out.
All about energy in/energy out. As long as you use more than you take, you'll lose weight. AND DON'T WORRY about losing muscle... it won't be like that.
Last edited by Diicc Tater; June 8 2012 at 12:44:30 PM.
I have lost so much strength now that I can't go to the gym 5/7 days a week.
fast intense cardio sessions hurt your muscle/strength gains less than long, slow workouts.
also HIIT(high intensity interval training) is a better way of losing fat than longer endurance workouts.
the more you know
Rudolf Miller, Chrien, Anzoxe, Diic Tater - thanks for the advices and the help. Not so clueless anymore.
+rep
Today I did a 35min-session on the treadmill. I really hate(d) running so this is actually my longest session ever. Then I did another 10 minutes on the elliptical because I felt like it. It's great, considering that I wasnt sure if I am capable of such thing lol, mental barriers are go. My shirt was so wet I barely managed to take it off my back. Tomorrow I'll try a weight lifting workout and i'll do more cardio at sunday.
Already on protein (isolate, should be a good one actually), but I should definitely cut my food intake. I am trying one thing where I dont eat for 14-16 hours (usually between 21:00 and ~13:00 on the next day), worked wonders last summer. The problem is, Im not sure if I shouldn't eat something before a cardio workout (I am trying to do these in the morning). I actually fear the dizzy feeling / the sickness that sometimes happens when you exercise. I think that its mostly due to dehydration, I should just drink more water (I had no problems today :P ).
Shall I add some running 'on top' of my cardio workouts? There's a nice park nearby. Probably my legs cant handle it yet but :soon:
And yeah HIIT is awesome, I heard about it when I was doing some Sambo (damn i was in good shape back then) and Muay Thai. The feeling when you exaust yourself in physically intensive situations is just huge.
I am trying to use this in my cardio workouts but its hard. Any advices?
Last edited by Tyrehl; June 8 2012 at 10:56:36 PM.
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