Workout Thread

[Malkavian Raven]

Back to working out...I took a, lets say 5,6 month break.

Im gained 15 lbs the last month and feel fat as crap. I'm only 155 though, but I've never had man boobs before...

My pecks and Ab(s) are gone!!!!!! lmao.

I'm starting with 24 bench reps of 135 (4 sets of 6). 24 reps of curling 100 (also 4 sets of 5) And 150 situps every night. I'm also aiming for atleast 5-7 minutes of using my speed bag non stop. I'm going to ease myway back into it at first. Hopefully I can b around 160-165 by the end of the summer, of pure muscle. ;D

If you're looking to get rid of belly fat, sit-ups aren't going to do you any good. Sit-ups do not directly target your abdominal muscles, but rather your hips. Secondly, your abdominal muscles are buried under the wall of belly fat, so you'll never see physical results anyway.

If you want to get rid of belly fat, here's a few quick pointers:

a.) watch your caloric intake, try reducing it

b.) try to cut out sugars

c.) if you drink or smoke, cut that out

d.) when you workout, workout all of your muscle groups

e.) walking, dancing, basketball, etc., anything that makes you use several muscle groups at once

Belly fat is extremely hard to get rid of simply because it just a wall of solid fat. It is my worst area of my body, which is where most of my body fat comes from. I workout three times a day, several days a week and I have nowhere near "ripped" abs. So, if you don't see results in a week or two, don't quit. Most people expect exercise to make them look like a supermodel overnight -- it doesn't work like that.

Just stay positive, and keep working for it. Need anymore advice, let me know.

~ Malkavian Raven

[The Raven]

I would recommend it to anyone who is serious about body building. If nothing else, it keeps me from taking those extra days off, even when I don't feel like working out. I call it my "5-Hour Energy" drink, though most of my workouts don't last but a couple of hours at the most.

My only suggestion, just stay away from the Icy Blue Razz flavor. I usually get the Watermelon flavored C4, thought I'd change things up a bit -- never again.

Oh sweet Watermelon, how I miss you so.

~ Malkavian Raven

Haha, alright! Thanks.

[FlaccoFlicker]

Trying to get back into the workout trend. Got hurt a year ago and lost ALL motivation. With a hectic life schedule it makes it harder. Trying to figure out ways to get back into it. Cant remeber what I did when I first started working out but now im so out of shape I barely get started before I start sucking wind. I do walk 4 miles 3 times a week tho.

[Malkavian Raven]

P90X Trial - Day Three (Plyometrics)

Sorry it took so long, life and all that.

Plyometric means "jump training", and there is plenty of that throughout the entire video. As Tony states at the beginning of the video, Plymetrics is the "X" in P90X and I'd have to agree. I don't know if I've ever jumped this much on a basketball court -- then again, probably not, because no one ever passes me the ball. (I'm a terrible shot.)

If you seen an "X" before the exercise, it means for 30 seconds, "Y" means for 60 seconds.

Equipment Needed:

Heart Rate Monitor

Mat

Stool or Chair

Water & Towel

Exercise List:

Set One --

x Jump Squats

x Run Stance Squats (4 squats each side, then rotate to the other)

x Airborne Heismans (back & forth between left & right)

y Swing Kicks (need a chair or stool to lift your leg over)

(repeat all four exercises)

Set Two --

x Squat Reach Jumps

x Run Stance Squat Switch Pickups (back & forth between left & right)

x Double Airborne Heismans (side step twice, Heisman pose: tire, tire, hold)

y Circle Run (put a waded up towel on the floor, run around in tight circles, 30 seconds in each direction)

(repeat all four exercises)

Set Three --

x Jump Knee Tucks

x Mary Katherine Lunges

x Leap Frog Squats (two forward, two back)

y Twist Combos (30 seconds like you're skiing, last 30 seconds 180 turns to the left)

(repeat all four exercises, 180 turns to the right on the Twist Combos)

Set Four --

x Rock Star Hops (15 seconds each side)

x Gap Jumps (like you're jumping over a creek)

x Squat Jacks

y Military March

(repeat all four exercises)

Set Five --

x Run Squat 180 Jump Switches (left side)

x Lateral Leapfrog Squats (side to side)

x Monster Truck Tires (4 forward, 4 back)

y Hot Foots (30 seconds each foot)

(repeat all four exercise, change to right side on Run Squat 180 Jump Switches)

Set Six --

y Pitch & Catch (30 seconds each side, pitch then squat to catch)

y Jump Shots (30 seconds each side, catch from one side then shoot with the other)

y Football Heroes (4 monster truck tires forward, six jogging steps back)

(no repeat)

If you've got leg or knee problems (like I do), you do not have to come too high off the ground, just get your body off the ground.

Other notes, Kris Kross' "Jump" would make great workout music for this disc. Just kidding.

~ Malkavian Raven

[Gordo52]

If you're looking to get rid of belly fat, sit-ups aren't going to do you any good. Sit-ups do not directly target your abdominal muscles, but rather your hips. Secondly, your abdominal muscles are buried under the wall of belly fat, so you'll never see physical results anyway.

If you want to get rid of belly fat, here's a few quick pointers:

a.) watch your caloric intake, try reducing it

b.) try to cut out sugars

c.) if you drink or smoke, cut that out

d.) when you workout, workout all of your muscle groups

e.) walking, dancing, basketball, etc., anything that makes you use several muscle groups at once

Belly fat is extremely hard to get rid of simply because it just a wall of solid fat. It is my worst area of my body, which is where most of my body fat comes from. I workout three times a day, several days a week and I have nowhere near "ripped" abs. So, if you don't see results in a week or two, don't quit. Most people expect exercise to make them look like a supermodel overnight -- it doesn't work like that.

Just stay positive, and keep working for it. Need anymore advice, let me know.

~ Malkavian Raven

Damn thanks man! But yeah my situps are more like crunches. I know when I used to do them I started to get abs. But then I stopped and they dissapeared! They are so hard to maintain I dont even know if its worth it lol. I quit smoking for the final time last week, and I still drink from time to time. Not so much though. My diets consist of ramen noodles,chicken,sandwhiches,water/sprite. Thats all I eat/drink. I play basketball atleast 1-3 hours just about every day. (Not as much lately because of the heat.) I think I just gained a bunch of weight because I've been real lazy the past few months.

Just wondering is sweating is good for you? When I was back in shape, I used to sweat, but not excessively like I do now. Also are you a trainer or something? lol

[Malkavian Raven]

Damn thanks man! But yeah my situps are more like crunches. I know when I used to do them I started to get abs. But then I stopped and they dissapeared! They are so hard to maintain I dont even know if its worth it lol. I quit smoking for the final time last week, and I still drink from time to time. Not so much though. My diets consist of ramen noodles,chicken,sandwhiches,water/sprite. Thats all I eat/drink. I play basketball atleast 1-3 hours just about every day. (Not as much lately because of the heat.) I think I just gained a bunch of weight because I've been real lazy the past few months.

Just wondering is sweating is good for you? When I was back in shape, I used to sweat, but not excessively like I do now. Also are you a trainer or something? lol

Sweat is very good. It's not just for cooling down your body as your core temperature increases. A better question is, what is in your sweat? Everything from water, salt, ammonia, etc. -- basically what your body is sweating out is the equivalent to urine. Hence why sweat stains are the same color as urine. Anywho! It's very important to keep pushing water as you're working out.

Another thing, which I mentioned in a previous post is dry skin brushing. Your skin is essentially your third kidney, dry skin brushing will make your kidneys and other internal organs work a little easier as your skin is responsible for eliminating about two-pounds of waste. If you want more information on that, let me know and I'll send you the article & video of how to do it.

Congrats on quitting smoking. I smoked for ten-years, quit off & on about seven times before I finally kicked it for good. This July 4th was my second year without one. (I know it was July 4th cause I used my last pack to light bottle rockets.) As for drinking, just don't over indulge at any time. One of the points was sugar intake, alcohol turns to sugar in the blood. Sugar thickens the blood, which causes the "hangover".

As for being a trainer, no. But I know plenty of them around the local area and we're always exchanging ideas and methods.

Good luck on your weight-loss!

~ Malkavian Raven

[Gordo52]

Sweat is very good. It's not just for cooling down your body as your core temperature increases. A better question is, what is in your sweat? Everything from water, salt, ammonia, etc. -- basically what your body is sweating out is the equivalent to urine. Hence why sweat stains are the same color as urine. Anywho! It's very important to keep pushing water as you're working out.

Another thing, which I mentioned in a previous post is dry skin brushing. Your skin is essentially your third kidney, dry skin brushing will make your kidneys and other internal organs work a little easier as your skin is responsible for eliminating about two-pounds of waste. If you want more information on that, let me know and I'll send you the article & video of how to do it.

Congrats on quitting smoking. I smoked for ten-years, quit off & on about seven times before I finally kicked it for good. This July 4th was my second year without one. (I know it was July 4th cause I used my last pack to light bottle rockets.) As for drinking, just don't over indulge at any time. One of the points was sugar intake, alcohol turns to sugar in the blood. Sugar thickens the blood, which causes the "hangover".

As for being a trainer, no. But I know plenty of them around the local area and we're always exchanging ideas and methods.

Good luck on your weight-loss!

~ Malkavian Raven

Thanks alot man. And when i sweat it's mostly while drinking a ton of water. I also would like to kbow about that skin brushing thing. I'm curious if you dont mind. Lol

[Malkavian Raven]

Thanks alot man. And when i sweat it's mostly while drinking a ton of water. I also would like to kbow about that skin brushing thing. I'm curious if you dont mind. Lol

Article

~ Malkavian Raven

[usmccharles]

If you're looking to get rid of belly fat, sit-ups aren't going to do you any good. Sit-ups do not directly target your abdominal muscles, but rather your hips. Secondly, your abdominal muscles are buried under the wall of belly fat, so you'll never see physical results anyway.

If you want to get rid of belly fat, here's a few quick pointers:

a.) watch your caloric intake, try reducing it

b.) try to cut out sugars

c.) if you drink or smoke, cut that out

d.) when you workout, workout all of your muscle groups

e.) walking, dancing, basketball, etc., anything that makes you use several muscle groups at once

~ Malkavian Raven

See, thats where my dilema is. Im a small guy like i told you before and im trying to add about 20lbs. But at the current moment i have a bit of a gut. how would i reduce calorie intake but still manage to pack on size?

[Malkavian Raven]

See, thats where my dilema is. Im a small guy like i told you before and im trying to add about 20lbs. But at the current moment i have a bit of a gut. how would i reduce calorie intake but still manage to pack on size?

It has and always will be a dilemma. You can have both, but you need to get rid of the gut first by dieting and doing lots of cardio that keeps your heart rate up to burn off the excess calories that are stored as glycogen in your fat cells.

To build mass, you need to heavier weight training and excess calories to repair damaged muscle to make them grow and get stronger.

See how the two contradict themselves?

~ Malkavian Raven

[usmccharles]

It has and always will be a dilemma. You can have both, but you need to get rid of the gut first by dieting and doing lots of cardio that keeps your heart rate up to burn off the excess calories that are stored as glycogen in your fat cells.

To build mass, you need to heavier weight training and excess calories to repair damaged muscle to make them grow and get stronger.

See how the two contradict themselves?

~ Malkavian Raven

So, should i cut calorie intake and continue to lift heavy? thats the only thing i can think of

[Malkavian Raven]

So, should i cut calorie intake and continue to lift heavy? thats the only thing i can think of

You can give it a try, but I don't think you're going to see the kind of results you want. You'll burn up the fat and you'll build lean muscle. But if you're wanting to bulk up, then you're going to be disappointed. You can continue what you're doing to torch the fat, but at some point you are going to need the excess caloric intake to build the mass you want.

~ Malkavian Raven

[usmccharles]

You can give it a try, but I don't think you're going to see the kind of results you want. You'll burn up the fat and you'll build lean muscle. But if you're wanting to bulk up, then you're going to be disappointed. You can continue what you're doing to torch the fat, but at some point you are going to need the excess caloric intake to build the mass you want.

~ Malkavian Raven

I see. I guess ill just continue to attempt to bulk up althought ive hit a wall at 155ish when my goal is 170. I know im not eating enough, thats the tough part. I just cant find the appetite most of the time and it does get expensive. Any reccomendations for cheap eating to bulk up? feel free to pm if youd like

charles

[Malkavian Raven]

I see. I guess ill just continue to attempt to bulk up althought ive hit a wall at 155ish when my goal is 170. I know im not eating enough, thats the tough part. I just cant find the appetite most of the time and it does get expensive. Any reccomendations for cheap eating to bulk up? feel free to pm if youd like

charles

Sounds like what you're really needing is protein, lots of it. If you're not eating much, that's why you're not seeing any results. There is an old rule of thumb of 1.5 - 2.0 grams of Protein for every pound you weigh. Since you're at 155, you should be taking 232 - 310 grams of Protein a day.

Best sources for protein are salmon, tuna, shrimp, grilled chicken breasts, lean ground beef, steak, eggs and cottage cheese. As long as you're working out every day, I could also suggest loading up on carbs. Generally, people think carbs are bad for them, but carbs are where your body gets its real fuel. Without carbs, your body starts burning muscle tissue. You can find carbs in oatmeal, brown rice, whole wheat pasta, whole wheat bread, beans, potatoes and yams. Try eating some avocados now and again, cook your meats in olive oil or flax seed oil and that should cover your unsaturated fat intake.

Other suggestions I can make is try not to go long periods of time without eating because your stomach will shrink. Try snacking. Try going out to eat with friends and ordering a big meal. Try DRINKING more of your calories, the Bolthouse Farm smoothies are great for calorie intake. Try eating faster, the faster you eat the less time your stomach has to tell your brain it's full. Other than that, try keeping a food diary to see what foods you are eating and when. Try stocking up on those items and have them readily available to snack on periodically throughout the day.

~ Malkavian Raven

[usmccharles]

Thats great info, im trying to stack up on the protein and will continue to do so. Also, a great app for keeping track of this stuff for anyone interested is called My Fitness Pal. it will break down all food for you and tell you how much you need to be eating a day etc

[arnie_uk]

Reviving this a wee bit, i dont think im fit enough for a full body workout so ive done up a wee routine that works out opposite body parts, including one main muscle group each day.

Day 1 - Chest and Biceps - with a bit of forearm work as well, there isnt much you can do for it

Day 2 - Back and Triceps

Day 3 - Shoulders and Traps

I take a rest day in between. Im not sure right now whether to do a full day of legs or split my leg exercises, which im going to do 8 off, over the three days. Recommendations? full day or a bit each day?

When i do one exercise, i can immediately do another of the other body part, without tiring as im working a totalling different muscle. For example i can do the bench press, then immiately do the barbell curl and my chest will be resting while working my biceps, then go back to the bench and so and so forth.

I plan on doing three sets of 8 reps for each exercise and take a couple mins rest between each group of exercise. A group consisting of one exerecise for each body part as mentioned above. Ie Do the bench and barbell curls sets immediately back to back and once i have done all three sets for both, rest, then move onto the next group of exercises which would be flyes and dumbell curls for example.

[JO_75]

Does anyone have advice for the best way to slim down your stomach area, not necessarily to the point of having a 6 pack, but just to get rid of most of it. I have done a good job working my upper body as I have a nice chest built from weight lifting. Just need to get rid of my stomach a little bit. What exercise do you guys recommend?

[Gordo52]

Does anyone have advice for the best way to slim down your stomach area, not necessarily to the point of having a 6 pack, but just to get rid of most of it. I have done a good job working my upper body as I have a nice chest built from weight lifting. Just need to get rid of my stomach a little bit. What exercise do you guys recommend?

I know they suck but leg-lifs work the best. Situpds/Crunches too. Also you could curl standing up, when I do that it makes my stomach get tight and it kind of has a burn to it when I'm done like I just did a bunch of situps.

[The Raven]

Does anyone have advice for the best way to slim down your stomach area, not necessarily to the point of having a 6 pack, but just to get rid of most of it. I have done a good job working my upper body as I have a nice chest built from weight lifting. Just need to get rid of my stomach a little bit. What exercise do you guys recommend?

Ab work, cardio, and dieting.

[BloodRaven]

You guys should subscribe to the hodgetwins channels for fitness and life advice. They're the funniest cats on youtube and went from being fatskinny a few years ago to bein all ripped and yoked up.

[arnie_uk]

Does anyone have advice for the best way to slim down your stomach area, not necessarily to the point of having a 6 pack, but just to get rid of most of it. I have done a good job working my upper body as I have a nice chest built from weight lifting. Just need to get rid of my stomach a little bit. What exercise do you guys recommend?

Youll need say any result unless you do cardio, run, swim, bike, to remove the fat. I can feel muscles, strong muscles at that on my stomach, i have good core strength. But i cant see anything because i havent done cardio in probably over a year so i have a layer of body fat over it

[The Raven]

Anyone have any tips on breaking plateaus? I've hit a wall on bench, squat, and clean and I can't seem to surpass it. It's so frustrating.

[Ragin'Raven]

Come to my house and chase after my two boys. You'll shed pounds quickly! Being a mother is my own workout routine.

[jus'_crAzy]

Anyone have any tips on breaking plateaus? I've hit a wall on bench, squat, and clean and I can't seem to surpass it. It's so frustrating.

I'd probably take a second look at your diet after you're sure that you're not overtraining.

[BloodRaven]

Anyone have any tips on breaking plateaus? I've hit a wall on bench, squat, and clean and I can't seem to surpass it. It's so frustrating.

It could be a range of issues. Post a quick summary of your diet (mainly post workout) and routine.

f

[JO_75]

I just saw on NFL AM that Rex Ryan lost 101 lbs, whatever diet he is on, that is what we need to follow for weight loss lol.

[The Raven]

I'd probably take a second look at your diet after you're sure that you're not overtraining.

It could be a range of issues. Post a quick summary of your diet (mainly post workout) and routine.

f

I've talked to my coaches about it and they think it could be overtraining. I haven't had a full week off of running and lifting since April.

Dieting is part of my problem. I wake up and have a beef protein shake for breakfast. I workout from 11 to about 12:30. Then I usually have either a piece of chicken or salmon. Dinner is usually the problem for me. Living with my parents, I have to eat what they make, even if that means fast food. At night I have a peanut butter sandwich and another protein shake before bed.

Sounds like it could be a little bit of both.

Edited July 30, 2012 by The Raven

[jus'_crAzy]

I've talked to my coaches about it and they think it could be overtraining. I haven't had a full week off of running and lifting since April.

Dieting is part of my problem. I wake up and have a beef protein shake for breakfast. I workout from 11 to about 12:30. Then I usually have either a piece of chicken or salmon. Dinner is usually the problem for me. Living with my parents, I have to eat what they make, even if that means fast food. At night I have a peanut butter sandwich and another protein shake before bed.

Sounds like it could be a little bit of both.

Are you eating enough carbs? You didn't list any unless you're getting them from your dinner.

[BloodRaven]

I've talked to my coaches about it and they think it could be overtraining. I haven't had a full week off of running and lifting since April.

Dieting is part of my problem. I wake up and have a beef protein shake for breakfast. I workout from 11 to about 12:30. Then I usually have either a piece of chicken or salmon. Dinner is usually the problem for me. Living with my parents, I have to eat what they make, even if that means fast food. At night I have a peanut butter sandwich and another protein shake before bed.

Sounds like it could be a little bit of both.

Unless you're doing cardio 1.5 hours is too long doing weights, overtraining stimulates the hormone cortisol which breaks down muscle tissue. Streamline your workouts.

With your diet you could try cycling on creatine, it puts more water and glycogen in your muscles for more strength and endurance. Another thing is to try would be converting to glutamine immediately after your workout (protein at 30min) or a protein that has glutamine in it.

[The Raven]

Are you eating enough carbs? You didn't list any unless you're getting them from your dinner.

Unless you're doing cardio 1.5 hours is too long doing weights, overtraining stimulates the hormone cortisol which breaks down muscle tissue. Streamline your workouts.

With your diet you could try cycling on creatine, it puts more water and glycogen in your muscles for more strength and endurance. Another thing is to try would be converting to glutamine immediately after your workout (protein at 30min) or a protein that has glutamine in it.

I get a lot of my carbs from my protein shake and sandwiches. I also eat a ton of potatoes which is where I get the majority of my carbs.

It's an hour and a half of fairly slow paced weight lifting. I've been working out at my high school weight room. My old coach runs a well organized weight training program based off college football strength and conditioning programs along with some rapid fire station work at the end of the work out for conditioning purposes.

I'll try the glutamine and creatine. I've always been skeptical about creatine, but I drink plenty of water so I should be good there. I'm going to do more research into both of those. Thanks guys!