Workout Thread

[arnie_uk]

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.

id spend the guts off 2 hours at the gym, but i take breaks longer than anyone else between sets to rest my muscles so i can lift more.

Would i be better taking less breaks and try to finish quicker? How long should you spend?

[Ragin'Raven]

I was joking earlier about running after my sons. I wouldn't put that task on anyone. I'm still getting back in shape after having my son, and I've jogged three times a week for about a 1.0-2.0 miles at a time. I lift a little bit, but I do more cardio exercises. I do two consecutive sets of crunches (30 each), followed by two consecutive sets of push-ups (30 each), followed lastly by three consecutive sets of squats/side kicks (10 each). I do all of that twice a day (morning and evening). I also eat healthy. I have a chocolate weakness, but I have found that Skinny Cow products do wonders for that craving! Lastly, I chase a busy 4-year-old and 8-month-old around all day long. Joking aside, that really does burn the calories!

[BMOREHAWAII]

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.

Not a trainer or anything, but usually when you hit a plateau it means that your body has become accustomed to your type of workout.

Obviously there are other workout types you can do (Bands/Free Weights/Compound-Cable Weights/Bowflex/Pure Body Lifts/etc.) Try mixing up your routine a bit to see when you feel the "burn" again. Also like stated above, DO NOT overtrain. You're really just hurting yourself by tearing your muscle faster than it can repair itself again.

Good luck buddy..

[BloodRaven]

id spend the guts off 2 hours at the gym, but i take breaks longer than anyone else between sets to rest my muscles so i can lift more.

Would i be better taking less breaks and try to finish quicker? How long should you spend?

It depends, ideally you want to be in and out with 45 seconds between sets, don't worry about weight so much as max reps falling between 8-12. Even if you can't lift as much with a short rest compared to a long one the combination of lactic acid puts more stress on the muscle fibre and breaks it down more efficiently for hypertrophy (repair and growth). Long breaks between sets are ideal for strength and power gains over growth, 3-5 reps.

[BloodRaven]

Not a trainer or anything, but usually when you hit a plateau it means that your body has become accustomed to your type of workout.

Obviously there are other workout types you can do (Bands/Free Weights/Compound-Cable Weights/Bowflex/Pure Body Lifts/etc.) Try mixing up your routine a bit to see when you feel the "burn" again. Also like stated above, DO NOT overtrain. You're really just hurting yourself by tearing your muscle faster than it can repair itself again.

Good luck buddy..

This is also true, for alternates to bench, squat and clean try converting to dumbbells for chest (no machines) for chest flys and presses on a flat and incline, barbell or dumbbell split squats and stability board bodyweight squats for legs and for powerclean you could try powersnatches and/or maybe mix a barbell row with deadlift. It's important you learn your technique with deadlifting though.

[The Raven]

This is also true, for alternates to bench, squat and clean try converting to dumbbells for chest (no machines) for chest flys and presses on a flat and incline, barbell or dumbbell split squats and stability board bodyweight squats for legs and for powerclean you could try powersnatches and/or maybe mix a barbell row with deadlift. It's important you learn your technique with deadlifting though.

I do flies as part of my routine, but I will definitely add more dumbbell exercises to my upper body lifts. I'd love to do some snatches.

Thanks for the help!

[Jabara]

The problem most people have is not doing the proper workout, and not eating the proper diet for their body type. It comes down to education, and if you are serious about gaining muscle mass or losing weight it may be worth the extra money to pay a trainer at your gym to teach you what is right for your body, of course, if you can afford the time and money it takes to go to the gym.

As someone mentioned before, it's easy to get burned out on working out.

You really have to do something you enjoy, maybe a sport you grew up loving/playing, and you need to learn to alter your childhood tastebuds to enjoying healthier foods, which is not hard to do. If you make the attempt to try something new, try it agian, learn about it's benefits, your tastes will actually change. I've learned to eat all kinds of foods I wouldn't have liked as a kid, but learned it was good for me, and eventually you build your tastes on that, it comes natural, your brain and body want what is good for it and you learn to listen to how certain foods react to your system. And then you learn how and when to eat and build your workout upon that.

[MissK528]

Wow, you guys know a lot about working out and getting in shape.

Does anyone have any recommendations for hamstring toning exercises that are easy on really bad knees? I know squats and lunges are ideal, but just three of either makes my knees feel like they're about to completely give out. I don't want to be super jacked, but I do want to actually look like I, you know, have hamstrings. And if it gets rid of cellulite, even better.

Also, I had two abdominal surgeries when I was a teenager, and I've got a decent amount of scar tissue because of it. Is there any hope that I can ever get a super flat stomach with that scar tissue, or is that just a pipe dream?

[The Raven]

Wow, you guys know a lot about working out and getting in shape.

Does anyone have any recommendations for hamstring toning exercises that are easy on really bad knees? I know squats and lunges are ideal, but just three of either makes my knees feel like they're about to completely give out. I don't want to be super jacked, but I do want to actually look like I, you know, have hamstrings. And if it gets rid of cellulite, even better.

Also, I had two abdominal surgeries when I was a teenager, and I've got a decent amount of scar tissue because of it. Is there any hope that I can ever get a super flat stomach with that scar tissue, or is that just a pipe dream?

You could try dimmel deadlifts.

Hold a barbell in front of you as if you were going to do deadlifts. Bend your knees a bit. Use your hip as a lever and bring the bar down slowly just past your knee, without bending your knee further. Make sure you keep your knees bent, but locked in the same position. You should feel it in your hamstring. If you don't, I can try to help.

[arnie_uk]

Im taking whey protein, 3 times a day when i workout, do i still need to take it three times on off days?

[The Raven]

Im taking whey protein, 3 times a day when i workout, do i still need to take it three times on off days?

I'm not certain, but I think it is beneficial. It should help with the recovery and rebuilding process or your muscles. I wouldn't call it necessary, but it could have very beneficial results.

[hawkprey]

Im taking whey protein, 3 times a day when i workout, do i still need to take it three times on off days?

That seems like a lot. You know your body can only absorb so much protein in a certain timeframe? And liquidized protein would be the easiest to pass through you without nutrient uptake. You want whey after you work out because it's fast-acting. Whey is your muscle-builder (caesin is for muscle-loss prevention), but your muscles have to be in the right state to make use of it. So when you have whey three times a day, unless you're working out three times a day, two of those times might not be going to good use.

During off days you don't need a big influx of whey like you would after you work out, but it's still important to get enough protein and not to have any drastic changes in your diet. So you don't need to drink a whey protein shake on your off day, but you'd have to add another protein source to your diet. Preferably one like chicken or tuna that will stay in your system longer as your body digests it.

[arnie_uk]

So your saying only take it after a workout? From all the research I done before even ordering it most people seemed to take it first thing in the morning last thing at night and after a workout.

That's why I was taking it three times a day but asked because I thought maybe twice on rest days would be enough.

[BloodRaven]

It's a waste to consume 20-30 grams of protein per meal if you want to build muscle because it won't, but it's a very inexpensive cost per serving replacement for meat. Also you should consider soy or pea protein, it's clean without animal byproducts and is sometimes 40% cheaper than whey.

Edited August 8, 2012 by BloodRaven

[arnie_uk]

In other words cut back?

[hawkprey]

So your saying only take it after a workout? From all the research I done before even ordering it most people seemed to take it first thing in the morning last thing at night and after a workout.

That's why I was taking it three times a day but asked because I thought maybe twice on rest days would be enough.

Nutrition is still being studied, so no one really knows for sure how the body works. Every month some new "revelation" about what you're supposed to eat comes out. Really the timing of your meals means much less than the food itself. As long as you eat the right things within the course of a day you should be fine. But to anyone who takes whey specifically in the morning and specifically before they sleep is probably wasting their money. Caesin is a slow-digesting protein, so that's what you want to hold yourself over the periods when you're not eating or working out. Milk protein is 75% caesin. So milk is probably the best thing to drink before you sleep and when you wake up.

How much you take depends on how much you're putting your muscles through. If you're only working out 30 minutes a day, three servings of whey is probably too much. But if you're working out several times a day or for a few hours than 3 per day is fine.

[arnie_uk]

Thanks guys. I'll cut back to maybe one in the morning on days off just to help get a good serving of protein. And two a day on gym days. One in morning and one immediately after.

That look a bit better? Or should I cut it out on rest days altogether

[The Raven]

In other words cut back?

Your body can only digest so much protein as one time, but I think if you're taking 20 grams, three times a day through shakes, you should be okay. I believe my old gym teacher/trainer said that your body digests 20 grams of protein in approximately 3 hours. I'm not sure on every detail, I'm definitely not a nutritionist or any kind of trainer.

Two a day should be alright. What you have suggested is what I do most of the time.

[arnie_uk]

Well i must be doing something right 1/2 stone in 2 weeks. think thats 7 lbs

[gabefergy]

Not sure if this is the proper place to post this, but whatever.

I dislocated my shoulder recently and I was curious if anyone has had that injury and his any tips/information/experiences that could help out my rehab. I'm doing PT right now, but I feel like it's going to take forever to get back. It's a huge bummer because I'm supposed to be training for a half marathon and I cant do squat. Sooo frustrating.

[MissK528]

Not sure if this is the proper place to post this, but whatever.

I dislocated my shoulder recently and I was curious if anyone has had that injury and his any tips/information/experiences that could help out my rehab. I'm doing PT right now, but I feel like it's going to take forever to get back. It's a huge bummer because I'm supposed to be training for a half marathon and I cant do squat. Sooo frustrating.

I've never dislocated my shoulder (amazingly) but my grandma did shatter hers into a million pieces. Literally. Saw the x-ray, nothing left. When they put in the new shoulder, they gave her a list of exercises to help strength it. This is pretty similar, and it's specifically for a dislocated shoulder.

http://www.summitmedicalgroup.com/library/sports_health/dislocated_shoulder_exercises/

[MissK528]

Okay, so... I want/need a super strong core with like, crazy awesome flat abs. I got a nifty new scale (for free too, yay) that tells you your body fat and your muscle mass and all this other crazy stuff, and I think I'm pretty okay right now (around 17% body fat, about 38-39% muscle mass). However, I have this roll right at the base of my ribcage if I don't sit up completely straight. Which I rarely do. I'm working on it. But I also don't want anything hanging over my jeans at all.

How do you get rid of stomach fat? I eat a pretty high-carb diet, so that's probably not helping. I'm a vegetarian who doesn't eat eggs and is allergic to soy and nuts, so protein is a bit difficult. Good thing I enjoy peanut butter. And cheese. I also have a bajillionty food sensitivities which makes eating so much fun and I've had two abdominal surgeries, so I've got a bunch of scar tissue to work with here too. Be realistic here... what kind of hope do I have?

[The Raven]

Okay, so... I want/need a super strong core with like, crazy awesome flat abs. I got a nifty new scale (for free too, yay) that tells you your body fat and your muscle mass and all this other crazy stuff, and I think I'm pretty okay right now (around 17% body fat, about 38-39% muscle mass). However, I have this roll right at the base of my ribcage if I don't sit up completely straight. Which I rarely do. I'm working on it. But I also don't want anything hanging over my jeans at all.

How do you get rid of stomach fat? I eat a pretty high-carb diet, so that's probably not helping. I'm a vegetarian who doesn't eat eggs and is allergic to soy and nuts, so protein is a bit difficult. Good thing I enjoy peanut butter. And cheese. I also have a bajillionty food sensitivities which makes eating so much fun and I've had two abdominal surgeries, so I've got a bunch of scar tissue to work with here too. Be realistic here... what kind of hope do I have?

Cardio and dieting. That's how to get rid of stomach fat.

[MissK528]

You lie. It can't be that easy.

[The Raven]

You lie. It can't be that easy.

I never said it was easy

[Purple Nurple]

I never said it was easy

I was thinking the same thing!

[MissK528]

I never said it was easy

I'm one of those obnoxious people who just has to control portions and they lose three pounds overnight. This sounds easy. Watch portions, ride bike. And fix poor posture. Which may be the hardest. Stupid swayback...

[MsMarvel73]

Joined a new gym and have an appointment with one of their trainers tomorrow afternoon.

I knew I'd like the place when I walked in and saw the rowing machine.

[MsMarvel73]

Not sure if this is the proper place to post this, but whatever.

I dislocated my shoulder recently and I was curious if anyone has had that injury and his any tips/information/experiences that could help out my rehab. I'm doing PT right now, but I feel like it's going to take forever to get back. It's a huge bummer because I'm supposed to be training for a half marathon and I cant do squat. Sooo frustrating.

All I can say is dude..patience.

Two years ago I strained my left front rotator cuff tendon and that took the better part of nine months to get back to right, even with my regiment of twice-daily rehab exercises. Now guaranteed a strained shoulder isn't the same as a dislocated one but I understand your frustration. Just don't try to rush back too soon and set yourself back. That is what I had the most trouble dealing with...the doing too much too soon.

Edited September 3, 2012 by INRavensgirl

[gabefergy]

Okay, so... I want/need a super strong core with like, crazy awesome flat abs. I got a nifty new scale (for free too, yay) that tells you your body fat and your muscle mass and all this other crazy stuff, and I think I'm pretty okay right now (around 17% body fat, about 38-39% muscle mass). However, I have this roll right at the base of my ribcage if I don't sit up completely straight. Which I rarely do. I'm working on it. But I also don't want anything hanging over my jeans at all.

How do you get rid of stomach fat? I eat a pretty high-carb diet, so that's probably not helping. I'm a vegetarian who doesn't eat eggs and is allergic to soy and nuts, so protein is a bit difficult. Good thing I enjoy peanut butter. And cheese. I also have a bajillionty food sensitivities which makes eating so much fun and I've had two abdominal surgeries, so I've got a bunch of scar tissue to work with here too. Be realistic here... what kind of hope do I have?

Ever done Yoga? I found that Yoga is a great way to strengthen you core because if you do it properly basically every form requires abdominals/core. Diet is also important.