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CarefulWetPaint
May 23rd, 2012, 05:07 AM
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The PC Fitness Center!

This club is for anyone and everyone to join! If you want to get fit, enjoy exercise, are a body builder or just enjoy exercising this is the place for you. Feel free to discuss work outs and exercises here as well as nutrition and stretches! Anything fitness related is welcome for discussion! This club will be very member driven so feel free to contribute any exercise or workout program you'd like to share.

Rules:
1. Obey All forum and Club rules.
2. Don't discourage or put people down.
3. Be helpful to other members in the club.
4. If you have a question about anything club related VM or PM CarefulWetPaint (http://www.pokecommunity.com/member.php?u=267451)
5. Be Active! ;)

Member List:
CarefulWetPaint
NP
Kurui
Juicy
Impo
Sector Revenge
Drakow
Wiilio
fiOWNya
Snowman4686
Jerichob10
TheGr8
Evanlyn
Dark Azelf
dragonomega

Sign Up:
Username:
Why you're joining:

Contributed Work outs:
(These will rotate from weekly to bi monthly)
Feel free to VM me or ask in this thread if you have a question about any of these workouts or what the exercises are.

Hump Day Workout:

Week 1 Hump day workout:
21-15-9
Thrusters (40kilo barbell.)
Sit Ups
Push Ups

No rest until you're finished.


Gym Work out program: Credit To Dark Azelf For this one.
Its a 3 day split routine at the moment.

Biceps + Chest

Chest

Flat Bench (Main exercise)

Decline Bench or Decline Dumbell Press or started doing some Guillotine presses also recently. (awesome for man cleavage aka upper chest lol!)

Incline Flyes or one of above exercises.

Bicep

Barbell Curls / Preacher Curls

Incline Hammer Curls

Arnold concentration curls

All above are 4 sets of 6-10 reps. Ill alternate between pyramid and reverse pyramid.

Abs ill super set crunches, v-sits and planks to failure. About 6 sets. Ill tag these on if i dont feel tired.

Rest Day

Triceps + Back


Back


Lower

Dealifts

Cable back extensions

Upper

Bent over rows

Pull Ups or Seated Rows or Bent Arm Pull Overs.

Single Arm rows

Triceps

Narrow Grip Bench super setted with skull crushers and narrow/diamond press ups. (absolute killer, gives you huge triceps though, i still ache for like 3 days after after this mofo).

Tricep kickbacks, extensions or Pulldowns on machine.

All are 4 sets of 6-10 reps. Ill alternate between pyramid and reverse pyramid.

Rest Day

Shoulders and Legs


"legs"

Squats

Shoulders

Shoulder Press super setted with behind neck press

Arnold Press

Upright rows

Rear Delt Rows or rear delt flyes

Shoulder Shrugs super setted with calf raises with barbell.

Rest Day

Rest Day
Do arms and legs twice a week each, example schedule:


Home Work out program:
Little to no weight or gym equipment will be needed to complete this workout:
Do Arms and legs twice a week, like the gym workout.

Arms:
3 Sets of:
10 - 12 Push Ups alternating lifts
10 - 12 Elevated Row
10 - 12 Climbers Chin-Up
10 - 12 Wall Handstand Push-Up

Legs:
10 - 12 Spiderman Jump Squat
10 - 12 Straight Leg Deadlift
10 - 12 Multi Direction Lunges
10 - 12 Lateral Step Down

Rest 60 seconds at the end of each circuit. (A circuit is 1 set of all the exercises.)

Snowman Work out (Cold Climate Workout):
Cold Weather Training:
This is where the person/s in question push there body to there max in Minus temperatures.
Before I continue I think it would be best if i discussed some of the dangers with this method.

1. there is a very real risk of hypothermia so dress warm e.g combats,vest, hoodie
2. Icy conditions as you will be moving a lot, wear good gripping shoes
3. I would really suggest taking a partner for the first few times untill your use to the method as you don't want to make a mistake and injure yourself alone
4. keep a mobile with full charge and credit

Wonder why its in cold weather?
Well in military training we need to be able to adjust to any scenario so i created this training program for myself, training in cold weather helps build your resistance to the elements and generally toughens you up.

Ok so onto the fun bit.

1'st of you will need a medium/large rucksack whatever you wanna call it, something you can store plenty of bulk in, First you want to pack a good 10-12 water bottles, BUT don't overdo yourself just take as many as you think you can handle, this really helps build back muscles and shoulder, next you will be jogging in cold weather so remember to dress warm.

Start with 1 mile, I use a Nike+ sports watch with the trainers (but they sensor works in my training boots) so it keeps an eye on how many miles I have done and my heart rate, its very important you don't let your heart rate climb to high until your body adjusts.

So jog for as far as you can not fast but at a steady pace, I would suggest after 3 months you should be averaging 1mile and a half in 9mins 20 but you don't have to everyone works differently.

For this next one you will be doing press ups and sit ups.
This can be done in the comfort of your own garden (as long as its cold)
do 10 - 50 press ups (I'm starting low as it would be your first attempt)
do 10 - 50 sit ups
Another good thing to do would be to find yourself a sturdy plastic box, fill it with junk till its as heavy as required, lie on your back and bench press (http://www.pokecommunity.com/showthread.php?t=280826&page=3#) it, cheaper and just as effective as going to the gym, just be careful you don't drop it on your head x) i'd suggest one with handles.

Relay Running:
Set up 6 cones, bags or even drinks bottles at intervals through a field, as far apart as you like, then get a stopwatch (one that will buzz at a certain time) so set it to 15 second alarm then sprint as fast as you can seeing how far you can get along these cones and back, if you can make it all the way, move them further apart, BUT only have 5 - 10 seconds rest max between reps as you don't want to start stiffening up.

One last thing, people say you shouldn't drink water when jogging, well I have to caution that you do in cold temperatures, I was bed ridden for 3 days because one night i forgot to bring a water bottle (i fill my rucksack with tools or bricks) and I went jogging for a couple of hours feeling fine, then next morning I could just about breathe, because the cold weather gets into your lungs and dries them, if you forget a drink put a rag around your neck and mouth even if you sweat more, you will thank me the morning after ;)

1. DO NOT put your hands or any part of you body in hot water after training as you will get Chillblains which is very dangerous.
2. Do this once a week if your not use to it, I'm currently doing it 3 - 4 evenings of the week when the weathers cold but now its summer.
3. I'll add more at some point, can I edit it once its on the front page?

Thanks and train hard =)
Anyway I hope you enjoy this guide, and PLEASE be careful this is not for the feint hearted.

If you need any advice on what to eat, drink or diets i'll write up another guide.

Thanks

Chris


Beginner Work Out:
This is for the people who haven't work out before/ for a long time:

5 minute warm up (Example some skipping or a spin bike.)
Light stretches
Do 2 sets of each of these if possible with 30 second to1 minutes rest after every two exercises:
5 Push ups (You can cheat and do them with your knees if you have too.)
8 Squats (Feet shoulder width apart, arms out straight infront of you. Squat down keeping your back straight then stand up straight again.)
20-30 Plank ( Rest on your forearms and lift yourself up so you make a plank shape and hold. Your biceps should be about 90 degrees to your forearms.)
5 (each arm) Dumbbell Bicep Curls (Use a low weight or weight you feel really comfortable with, if you dont have dumbbells improvise by filling up bottles with comfortable handles and use them.)
8 (each side) Calf Raises you also do this by holding your dumbbell in the same hand as the leg youre using if you want to make it more challenging. (find something you can step up on, like a plank of wood and hang your heel over the edge. Now go to your tippy toes on the leg you are using and finish it back down with your heel hanging over the edge, thats one rep.)

5 minute warm down (Skipping etc)
Finish with some light stretches.


Beach Body Workout Female Version:

I suggest investing in some dumbbells if you are serious about getting in and staying innshape if you dont want to use the gym and dumbbells will be used in this workout. you can get a set of 20kilo changeable dumbbells for ~$60 and thats all you'll need for a long while.

Hello! This'll be a ~6 week program to get your body in shape for summer/beach holidays.
Basically it'll just be a rotation of 2 weeks for 6 weeks to help you get a good body quickly.

Week 1 & 2 Workout:

3 sets of:
5-10 Girl Push Ups
4-6 Bicep Curl
2 minute rest
5 - 10 Squats
5 - 10 Crunches
2 minute rest
5 - 10 (Each Side) Forward Lunge
30 second hold Plank
2 minute rest

This will be done:
Mondays, Wednesdays and Fridays. If you can't manage to do them on those days make sure that you can do the workout 3 times a week with at least a day between each workout.

Week 1 & 2 Cardio.

Say hello to your new best friend, interval cardio training.

Five choices here.
You can either do this jogging, rowing, skipping, swimming or cycling your choice.

The plan:
5 minute warm up.
On your chosen activity perform it as fast as you can or close to your max speed (quickly) for about 30 seconds (Count in your head or use a stop watch.) then drop the speed to a much more comfortable rate and maintain this speed for 90 seconds. Repeat this process 4 times
Next step:
On your chosen activity perform it as fast as you can or close to max speed for about 10 seconds then drop the speed to a more comfortable rate and maintain this speed for 120 seconds..
Finally
5 minutes of a cool down and a quick stretch to finish it off.

Do this twice a week, between Workout days. Heres an example schedule you can try to stick to:
Monday: Work out
Tuesday: Cardio
Wednesday: Work out
Thursday: Cardio
Friday: Workout Out.

Nutrition:
Someone else please help me out here.
Just make sure you drop all the junk food and fast food if possible, and definitely drop out any soft drinks you have.

Week 3 & 4 Workout:

3 sets of:
5 - 10 Push Ups
6 - Dumbbell Shoulder press
2 minutes
10 - 15 Squats
10 - 15 (each Leg) Step Ups (find something atleast 50 -70 cms that you can step up onto)
2 minutes
5 - 10 Deadlift (Don't use any weights.)
5 - 10 Lying leg raises
35 Second Plank Hold
2 minutes

Week 3 & 4 Cardio:
Same story as last two weeks.
5 Minute warm up
30 seconds at a fast pace followed by 90 seconds at a slower more comfortable rate. Repeat 6 times this week.
10 seconds at a face pace followed by 120 seconds at a slower more comfortable rate. Repeat 2 times.
5 minutes warm down and stretch afterwards.

Example Schedule:
Monday: Work Out
Tuesday: Cardio
Wednesday: Work Out
Thursday: Cardio
Friday: Work Out

Same as the first two weeks, Work out 3 times a week with at least a day between each workout and do cardio at least twice on the days between the workouts. Rest on weekends.

Nutrition:
Someone else please contribute and help me out with this. NO JUNK FOOD OR SOFT DRINKS

Week 5 & 6 Workout:
You're nearly there! Keep going!

3 Sets Of:
10 -15 Push Ups
5 - 10 Dumbbell Lateral Raises
2 Minute rest
10 - 15 Jump Squats
10 Each Leg Calf Raise
2 Minute rest
10 each Leg Dumbbell Lunge
10 each leg Step up
45 Second Plank Hold
2 minute rest.

Week 5 & 6 Cardio:
Same stuff but again a little longer!
5 Minute Warm up
30 Seconds at a quick pace, 90 seconds at a comfortable pace. Repeat 8 times.
10 Seconds at a quick pace, 120 seconds at a comfortable pace. Repeat 4 times.
5 minute warm down and stretch.

Schedule:
As before, work out 3 times a week cardio 2 times a week. Example:

Monday: Work Out
Tuesday: Cardio
Wednesday: Work Out
Thursday: Cardio
Friday: Work Out.

Nutrition:
Just keep doing whatever you've been doing, NO JUNK FOOD OR SOFT DRINKS


Beach Body Male Version:

I suggest investing in some dumbbells if you are serious about getting in and staying innshape if you dont want to use the gym and dumbbells will be used in this workout. you can get a set of 20kilo changeable dumbbells for ~$60 and thats all you'll need for a long while.

Hello! This'll be a ~6 week program to get your body in shape for summer/beach holidays.
Basically it'll just be a rotation of 2 weeks for 6 weeks to help you get a good body quickly.

Week 1 & 2 Workout:

3 sets of:
10-15 Push Ups
8 Bench/ Dumbbell Press
2 minute rest
10 - 15 (Each Side) Bicep Curls (Use dumbbells)
10 - 15 Squats
2 minute rest
10 - 15 (Each Side) Forward Lunge
45 second hold Plank
2 minute rest

This will be done:
Mondays, Wednesdays and Fridays. If you can't manage to do them on those days make sure that you can do the workout 3 times a week with at least a day between each workout.

Week 1 & 2 Cardio.

Say hello to your new best friend, interval cardio training.

Five choices here.
You can either do this jogging, rowing, skipping, swimming or cycling your choice.

The plan:
5 minute warm up, so perform your chosen activity at about 40% your max effort so its just nice and easy.
Now
On your chosen activity perform it as fast as you can or close to your max speed (quickly) for about 30 seconds (Count in your head or use a stop watch.) then drop the speed to a much more comfortable rate and maintain this speed for 90 seconds. Repeat this process 6 times
Next step:
On your chosen activity perform it as fast as you can or close to max speed for about 10 seconds then drop the speed to a more comfortable rate and maintain this speed for 120 seconds. Repeat 2 times.
Finally
5 minutes of a cool down and a quick stretch to finish it off.

Do this twice a week, between Workout days. Heres an example schedule you can try to stick to:
Monday: Work out
Tuesday: Cardio
Wednesday: Work out
Thursday: Cardio
Friday: Workout Out.

Nutrition:
This isnt my strong point but try this out.
First step drop all that junkfood crap out of your diet, it has no place anymore, this means no fast food if you can help it.
We'll be trying the 6 meal approach if it is possible for you. The idea is to have 6 smaller meals a day then just 3 big meals, thisll help speed up your metabolism and burn the fat away!

Breakfast:
1 bowl of cereal or porridge. No junk high is sugar etc cereal, something healthier and high in protein and fiber like wholemeal cereal from Uncle Tobys.

Morning Snack:
2 handleful of nuts and a banana or other fruit.

Lunch:
Some lean meat like a chicken breast (preferably not fried) and a serving of salad.

Afternoon/before workout snack:
Have this at least an hour before working out
A can of tuna or a serving of fish.

Post Workout (Optional):
Protein Shake - Have it within 30 minutes of finishing your workout.

Dinner:
More lean meat high in protien, perhaps a lean cut steak and have it with steamed veggies.
OR
Pasta with tuna or mince or chicken mince.

Thats just a sample diet, just try and eat around that and healthily. I hope it helps as at least a guideline.

Week 3 & 4 Workout:

3 sets of:
15-20 Push Ups
8 Shoulder press
5 - 8 Chin ups
10 - 15 Each Leg Step Ups (find something atleast 50 -70 cms that you can step up onto)
10 - 15 Deadlift
50 Second Plank Hold

Week 3 & 4 Cardio:
Same story as last two weeks.
5 Minute warm up
30 seconds at a fast pace followed by 90 seconds at a slower more comfortable rate. Repeat 8 times this week.
10 seconds at a face pace followed by 120 seconds at a slower more comfortable rate. Repeat 4 times.
5 minutes warm down and stretch afterwards.

Example Schedule:
Monday: Work Out
Tuesday: Cardio
Wednesday: Work Out
Thursday: Cardio
Friday: Work Out

Same as the first two weeks, Work out 3 times a week with at least a day between each workout and do cardio at least twice on the days between the workouts. Rest on weekends.

Nutrition:
Same as the first two weeks:
6ish meals a day with no junk food or fast food if you can help it.

Week 5 & 6 Workout:
You're nearly there! Keep going!

3 Sets Of:
20-25 Push Ups
Either:
10 Bench Press
or
15-20 Rows/Recline Pulls
12 -15 Bicep Curls with dumbbells.
2 Minute rest
10 - 15 Jump Squats
15 Each Leg Calf Raise
2 Minute rest
15 each Leg Dumbbell Lunge
15-20 Burpee's
55 Second Plank Hold
2 minute rest.

This weeks a bit longer but it is to get bigger gains and finish the last stage of getting ripped!

Week 5 & 6 Cardio:
Same stuff but again a little longer!
5 Minute Warm up
30 Seconds at a quick pace, 90 seconds at a comfortable pace. Repeat 10 times.
10 Seconds at a quick pace, 120 seconds at a comfortable pace. Repeat 6 times.
5 minute warm down and stretch.

Schedule:
As before, work out 3 times a week cardio 2 times a week. Example:

Monday: Work Out
Tuesday: Cardio
Wednesday: Work Out
Thursday: Cardio
Friday: Work Out.

Nutrition:
Keep it the same roughly 6 small meals a day instead of the 3 big ones and drop the junk and fast food out as much as you can.


Well thats it, in 6 weeks you sound be able to drop a few kilos/ get cut up quite a bit.

Please give me some feedback on this workout and what you think could be added/ changed to make it more effective.


Disabled Work out program:
(Will add soon, contribute one if you wish)

Core Blaster:
3 sets of:
45 second Plank
12 each side cable crunch (If possible) Or
12 each side Mason Twist
12 hanging leg raises
12 each side Bicycle Crunch
15-25 seconds of L Sit (you dont need to hold for one go if you can't just make totally time 15 -25 seconds before finishing on it)
2 Minutes at the end of each set.

Wall Of FAME!
Week 1 Hump Day Workout: Thrusters, Sit Ups, Push Ups.
Holder: CarefulWetPaint with a time of 4:52.

Hump Day Week 2:
No holder.

Hump Day Week 3:
No Holder.

Hump Day week 4:
No holder.

1500 Metre Run:
No holder

3000 Metre Run:
No Holder

5000 metre run:
No holder

Work Out Diets and Nutritrion:
(Please contribute a good diet and nutrition if you know your stuff!)
Dark Azelf's Cutting Diet (I need of a better name):

Breakfast:
4 eggs (remove a couple of yolks)
Protein Shake
Hand full of Peanuts
(Other supplements i take: Fish Oil, Multivit Tablet, Cissus Quadrangularis (awesome natural supplement) and Creatine Monohydrate)

Mid Morning Snack
A piece of fruit and some form of various cooked meat

Lunch
Steak and a Load of veg

Tea
Some nuts or cheese or something like Turkey ham, something random and low in carbs i.e peanut butter.

Supper
Grilled Chicken and Cheese Salad
Protein Shake

Around my workouts ill have things like Oats, Juice or something else. I usually have simple carbs rather that complex for quick energy.


FiOWNyas Paleo Diet Example:

Breakfast -
2-4 eggs with steak, chicken, whatever meat is in the house, avocado. (my favorite)
Omelet.
Frittata.
Meat and veggies (I prefer spinach, kale, and other dark green veggies in the morning, but anything works).
Leftover dinner.

If I do a strength workout before breakfast, I usually throw in a sweet potato or two.

I see bacon/sausage as cheats because they are more processed, I'll have that once or twice a week. If I know I'll have a busy day and don't have leftovers, I'll hardboil some eggs the day before and maybe cook up some steak (I love cold steak, oddly) that I can get out of the fridge and go.

You don't have to do so many eggs, it's just easy and cheap and I like them.

Lunch -
Generally a really big salad with meat and avocado. No dressing or a homemade (a la more natural) dressing.

I usually skip lunch, because I'm not hungry.

Dinner -
Meat and veggies. On workout days, higher carbs.
Some of my favorites:
Chicken Curry
Taco filling salad (pretty much, no taco. )
Chicken Salad
Apple and Apricot Pork Chops
Fajitas (no tortilla)
Grilled chicken/steak on the BBQ
Beef stew

The rule of thumb is - no snacks. If you're still hungry, eat more during one of the meal times. Also, don't drink your calories. So, for drinks - water.


Healthy Recipes:
Hamburgers with Mushroom Sauce (www.pokecommunity.com/showpost.php?p=7255917&postcount=113)


Example/Form Videos or explanations:

(Will put in explanations of any exercise not know to members here.)

Member Activities:
Nike+ GPS
An App for the iPhone and iPod Touch

Hey guys, it's Impo here, presenting a unique way for those with an iPhone/iPod Touch to converse in a way that incorporates exercize - Nike. For $1.99, this app will be a quintessential partner in your runs, calculating helpful stats like Distance Ran, Time Taken, Calories Burnt, and Pace. It's really quite a heavenly app, and I've been using it on the treadmill with surprising accuracy.
Now, for those who have the app, there is a special feature: automatic synchronization. This means once you sign up with the Nike (http://http://nikerunning.nike.com/nikeos/p/nikeplus/en_AU/plus/#//dashboard/) Website your runs will be recorded on it, allowing for easy archiving and reviewing. The website also has a number of other motivating features such as Challenges, Goals, and Programmes, all centered around helping you run faster and better.

On to the point, for those with the app, there is a great way to run together with other PC members (figuratively, of course) - Tag or Challenges. Both of these will be explained in the tutorial section of the Nike site, so I'm not going to waste valuable typing time. But when/if enough members use the app, I'll have no problem organizing a PokeCommunity Running Challenge! How exciting!

Nike+ GPS PC Member Directory
Impo - Total 62.35km Ran

...Wow, that's a long list.
If you have the app, just say your Nike+ GPS name and your total distance (and don't forget to put your profile on public so PC can add you as a friend rival!

and the image for the app is here

http://i1026.photobucket.com/albums/y321/da_impos/nikegps.png
Topics:

Main Discussion Points:
Do you have a nutrition plan or diet that you follow? If so what is it? Would you like to see more dietary talk in the club?

How do you feel about working out/exercising with other people? Do you prefer doing it alone where no one can see you or do you prefer having other people with you? Why is this?

Secondary Discussion Points:
What is your fitness goal?
What is your motivation to work out?

User Bar:
(Please Contribute if possible.)

Credits
(If you contribute to the club your name will go here, if I forget you vm me.)
Impo - The Nike+ GPS write up.



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NP
May 23rd, 2012, 07:49 AM
Username: NP
Why You want to join: This looks pretty cool. (As with most of your clubs.)

I've been working out on and off since freshman year. Usually working out becomes bigger for me in the summer. My biggest motivation is to be fit enough to do the sports and things I want to do.

Right now, I'm doing the 6 Pack Summer Challenge along with some of my friends from track and marching band. It's been good so far, and it's free if you have the right equipment (but really, you could even use shoddy weights).

Here is the site for that: 6weeksixpack .com

By the way, seeing "Hump Day Workout," made my morning. xP

Kurui
May 23rd, 2012, 02:34 PM
Username: Kurui
Why You want to join: To learn what I can do for working out being disabled and all. Light exercise is better than none, amiright?

Juicy
May 23rd, 2012, 05:32 PM
I'll join. Can't say I'm a huge fan of weight exercises but I love me some calisthenics. Main thing I'll be doing here is reading what other people do but I might find myself posting a bit here and there.

Currently I'm doing the 100 pushup challenge, 200 situp challenge with decline situps, 200 squat challenge with one legged squats and 20 pullup challenge and trying to fit in some L-sits. I know that what I'm doing is not the best way to get results but the challenges are only 6 weeks long and they're fun. I'm also working on getting a handstand (as unsupported handstand pushups are a goal of mine) and doing some boxing and kicking drills (I'd hardly call it kickboxing seeing as I've never had any training in that and I do my punching and kicking separately.)

I'd be really interested in seeing how people stretch as flexibility is something I'm quite keen to work on.

Impo
May 23rd, 2012, 11:23 PM
Yay it's here!
I want to join to promote healthiness, and I'll write up the app thing soon; right now I'm on my phone and I have to study for exams :/

CarefulWetPaint
May 23rd, 2012, 11:52 PM
Thanks for the interest and input everyone. I would really appreciate if someone could help Kurui out by thinking up a workout for people with a disability.
Remember this club is going to be very community based and any workout you would like to contribute will be put up on the front page in rotation! Challenge work outs like Juicys push up one will also be put up and rotate every two weeks.

On that note today I added a gym work out for arms and legs, a home full body workout in which no weights are required, the hump day work out (use this one to challenge your body once a week so it doesnt get use to the same old same old, itll change every wednesday.) And also a beginners work out for people who dont really know how to get into fitness or want to take it easy for awhile until they get use to it.
Also feel free to VM me if you want a scaled down version of any of the work outs if they are too difficult for you etc.

Juicy
May 24th, 2012, 01:36 AM
Workouts you can do when you're disabled? I'm assuming that by disabled you mean you're in a wheelchair but your upper body works?

I did a bit of a search and found some videos

A guy in a wheelchair who does crunches. (http://www.youtube.com/watch?v=yMzNZgnXxlU)

A guy using a pull down bar thing (http://www.youtube.com/watch?v=i309WJWecrs)- I'm normally against these, normal pullups are better but I'm not sure if that's an option for you (Maybe you could, with help, get under lifted up to the bar, do your pullups and then get lowered into the wheelchair? I don't know at all and don't wanna pretend I know either).

Another guy working out in a wheelchair. (http://www.youtube.com/watch?v=O4h66cFf9WY&feature=related)

There's lots of videos and things to find online that you could potentially follow. What about dips? Put your wheelchair (Again, I'm just assuming you're in a wheelchair, I'm really not educated with this stuff) between the bars, grab them and do dips directly over your chair before lowering yourself back into it. Before you do anything though you'd want to consult a doctor or professional cuz they'd be more likely to know what can do damage.

Home workout program
10 -20 Push Ups
10-20 Pull Ups
10-20 Chin Ups
10-15 Jump Squats
10 -12 each leg Forward Lunges
45 Second Plank
45 Wall Squat

Is it necessary to have pull ups, chin ups and push ups all in one go? I don't think the chin ups are needed at all, personally. You get enough arm workouts with the push ups and the pull ups and they're more rounded exercises anyway. Never really done lunges but I really should. No idea whether wall squat adds anything, not something I'd do but it could be good. I'd be more inclined to add L-sits (http://www.dominicmunnelly.ie/wp-content/uploads/2010/03/L-sit.jpg) (They can be done by hanging from a pull up bar as well) and if you can't do L-sits, try just lifting your knees up and holding them there.

I've been doing poorly recently and am thinking of changing things up for myself but I'm considering something like this. Any comments would be appreciated ;) The aim is to keep it simple but also well rounded.

Day 1
Pull ups Yeah umm, I have no idea what I'd do for sets/reps.
Sit ups I'm guessing around 3 sets for each exercise
Squats

Day 2
Push ups/Dips
L-sits - 10 sets of holding it for 6 seconds is the plan for me.

Naturally it would include stretching and cardio and a day of rest whenever needed. I read somewhere that the biggest mistake people make when working out is thinking that just because they can do more reps that they should add more. Apparently you should maintain a workout for a few weeks even when you feel you can do more as it helps get your body rested and solidifies the progress you have made, helping you out in the long run. For anyone interested I read that in 'Building the Gymnastic Body' by Coach Christopher Sommer. I'd recommend you do your own reading though and potentially correct any mistakes I make cuz that would really help me ;)

CarefulWetPaint
May 24th, 2012, 02:30 AM
Well I'm not exactly totally sure what her disability is but I'm sure they will help her and give her an idea, I'll definitely put them up on the front page so people have something to work with if they are in a wheelchair or have a similar disability.
Definitely talk to a professional first though to make sure you dont hurt yourself!
I think Kurui is more a special case though so I hope she can explain it a bit better for us and give us some more information to work with so we can figure something out for her :)

Well its not REALLY necessary but they all work different muscle groups. It probably is a bit much (What does everyone else think) so I might just drop one of them out in the following days. Its really more just a guideline then anything with the high reps to get your more "cut" then "big".
Personally I always do Wall Squat Holds, I think they do your hammies and quads, you definitely feel them though. I think I'll put L-Sits into the next home workout which Ill rotate probably every two weeks? Is that fine? The main reason Im going to rotate the workouts is because you need to continually challenge your body to adapt to get good results from working out (At least this is what I believe) and if you keep doing the same workout over and over again your body will just get use to it and you'll plateau. (Which is one of the reasons for the Hump Day Workout.)

Okay well personally Im going to say give the one I put up a go, maybe just cut out the chin ups or pull ups. The change will definitely hit you hard and get your muscles thinking, "Time for us to be getting more stronger." Though don't do it all in one workout if you dont want to, seperate the arm work outs from the leg work outs?

For your thing, To figure out that you should probably work out how many you can comfortably do, say 15 and then drop it back to say 8-10 and do 3 sets of them. Like find your max amount then only do half of it with proper form. (Make sure you have a grip outside your shoulder width, hands on your side of the bar, palms facing away from you. Make sure you extend your arms out fully so they are completely straight with no bend in them. And when doing the pull up make sure you get your chin above the bar.) If youre not doing weight squats I suggest doing jump squats are itll do another muscle group if you do.

For day 2 perhaps challenge yourself and either make it elevated push ups or diamond push ups to make it a lil harder. Do the tricep dips as well though, Im thinking 3 sets or 12-15 reps for those two? Maybe only 8 if youre struggling with them.
May I suggest doing step ups on day to as well, possibly dumbbell step ups if you have any dumbells to keep it a bit more fair on your legs?

Heres a plan for you
Monday: Do your day 1 workout
Wednesday: Do the Hump Day Work out I put up xD
Friday: Do your day 2 workout
or something like that maybe?

I will definitely think about reading that book though and get back to you once I do.

Does anyone take any supplements or anything such as protein shakes etc?

Impo
May 24th, 2012, 03:37 AM
What is your fitness goal?
My Fitness goal is to achieve an athletic body, and to be able to maintain it. That means sexymexy abs, and a little arms, too. Also to eat healthy, like leafy greens and the like.

How long have you been working out for?
I joined a gym roughly a month ago, and it's been kinda good. The frequency is roughly 3 times a week, for about an hour to an hour and a half.

What is your motivation to work out?
TO LOOK GOOD. I would post pics of sexy abs but I'm on my school laptop disables history deletion and I want that on my record o.o

Sector
May 24th, 2012, 10:59 PM
Username: Sector Revenge
Why you're joining: Well I seem to work out every day. I love doing the pull ups and the sit ups. They are #1! Anyway...it wouldn't hurt to discuss fitness..right? haha I do have my own personal stuff so I don't really go to the gym...at all.

CarefulWetPaint
May 25th, 2012, 12:03 AM
My Goal is to look good as well Impo! (We are one in the same, best mentality ever!)

Haha feel free to post "sexy pics" Im sure theres many PC members who would love to see it.

Welcome Sector!
I do all my working out at home as well since I have everything I need, tbh I have never stepped inside an actual gym before. Go figure.

How many dead pull ups can you do?

Also I added a new work out Core Blaster, I'd like some feedback on it and if you think its good/ what else could be added etc. Everyone please feel free to contribute some routines etc because they will be featured! :)

Also The NIKE + GPS write up has been added to the first post, it was written up by our own Impo and I encourage anyone who can get the app to use it and give Impo a challenge!

-Edit-
Oh and if someone wanted to write up a stretching/flexibility routine for the club that would be so amazing! Some dietary input would be awesome as well, I'm a bit lost when it comes to that :S

Overlord Drakow
May 25th, 2012, 12:41 AM
Alright, ze Ovalord gonna sign up to this shizzniggle cause I canz.

Impo
May 25th, 2012, 01:00 AM
Yay!
Gym today! Ran 4 kilometers on the treadmill, 15 minutes on a cross runner, and then my weights.
For some reason I almost died on the run, I'm getting too much stitches :s

Overlord Drakow
May 25th, 2012, 01:06 AM
Interlink your hands and place them both behind your head with your elbows pointing to the sides. It expands your lungs out and helps relieve the discomfort of stitches.

Impo
May 25th, 2012, 01:11 AM
Interlink your hands and place them both behind your head with your elbows pointing to the sides. It expands your lungs out and helps relieve the discomfort of stitches.

I would, but the gym is public, and that would look rather odd :s
Eh, I'll do it anyway

CarefulWetPaint
May 25th, 2012, 03:35 AM
Stitches usually come up for me if I eat before exercising, so I suggest giving yourself at least an hour after eating before exercising. Mr Drakow was right about the arms behind your head, and make sure not to have heaps of water at once. Little sips are better then big gulps. I usually just power through stitches though no pain no gain!

Drakow what kind of workouts do you do?

Juicy
May 25th, 2012, 07:49 AM
Well its not REALLY necessary but they all work different muscle groups. It probably is a bit much (What does everyone else think) so I might just drop one of them out in the following days. Its really more just a guideline then anything with the high reps to get your more "cut" then "big".
Personally I always do Wall Squat Holds, I think they do your hammies and quads, you definitely feel them though. I think I'll put L-Sits into the next home workout which Ill rotate probably every two weeks? Is that fine? The main reason Im going to rotate the workouts is because you need to continually challenge your body to adapt to get good results from working out (At least this is what I believe) and if you keep doing the same workout over and over again your body will just get use to it and you'll plateau. (Which is one of the reasons for the Hump Day Workout.)

Okay well personally Im going to say give the one I put up a go, maybe just cut out the chin ups or pull ups. The change will definitely hit you hard and get your muscles thinking, "Time for us to be getting more stronger." Though don't do it all in one workout if you dont want to, seperate the arm work outs from the leg work outs?

For your thing, To figure out that you should probably work out how many you can comfortably do, say 15 and then drop it back to say 8-10 and do 3 sets of them. Like find your max amount then only do half of it with proper form. (Make sure you have a grip outside your shoulder width, hands on your side of the bar, palms facing away from you. Make sure you extend your arms out fully so they are completely straight with no bend in them. And when doing the pull up make sure you get your chin above the bar.) If youre not doing weight squats I suggest doing jump squats are itll do another muscle group if you do.

For day 2 perhaps challenge yourself and either make it elevated push ups or diamond push ups to make it a lil harder. Do the tricep dips as well though, Im thinking 3 sets or 12-15 reps for those two? Maybe only 8 if youre struggling with them.
May I suggest doing step ups on day to as well, possibly dumbbell step ups if you have any dumbells to keep it a bit more fair on your legs?

Heres a plan for you
Monday: Do your day 1 workout
Wednesday: Do the Hump Day Work out I put up xD
Friday: Do your day 2 workout
or something like that maybe?

I will definitely think about reading that book though and get back to you once I do.

Does anyone take any supplements or anything such as protein shakes etc?

Thanks for the input. What I mean with chin ups being unnecessary to the workout was that, sure pull ups work your back muscles and push ups work your shoulders but they also work your arms and the chin ups might just be overkill there and not really add anything. That being said I don't know for sure so it was more of a discussion starter than anything. Also, when I said push ups I didn't just mean normal ones, I meant any variation of push up (Same for the other exercises). It was a reallllllllllllllllllly rough plan. I will probably start using jumping squats in my workouts though, they seem like quite a good idea and might actually make me enjoy squats and anything that gets me doing more cardio is a good thing.

I'm currently torn between steady workouts and constantly changing things up as the arguments for both seem to make a lot of sense to me... But after thinking about it almost all day I think I'm leaning towards the steady workouts but as you said on irc it seems to be a really debatable subject. I hate how both sides seem to be defended by seemingly reputable sources, it just makes it more confusing. I'd be interested to read what everyone else thinks on this as well or how they approach routines.

I don't take any supplements and I don't plan to, really. I should start including more protein in my diet though.

Overlord Drakow
May 25th, 2012, 07:58 AM
I go on bike rides of varying lengths. The most I've cycled in one go is approximately 12 miles. I do 150 push ups on my knuckles and 150 crunches pretty much everyday. I also take karate lessons twice a week. Finally, I have started training with my katana in the back garden, roughly twice a week.

Spinosaurus
May 25th, 2012, 08:04 AM
Username: Spinosaurus
Why you're joining: I love working out and body building, and since I plan on boxing and playing Baseball, I've been working out every day, albeit lightly due to exams. Though once they're finished I plan to go to the gym a lot with some of my pals.

CarefulWetPaint
May 25th, 2012, 03:00 PM
Juicy it's really you choice on whether you want to do steady work outs or not (Personally I change my routine bi-weekly, but I keep the same weight for 4 weeks.) If you chose to do a steady routine for a long period of time, I really suggest doing the hump day workout, as I think the little challenge will really help your results! Though this is just my opinion on the matter, I am sure other people would have other opinions on it as well. Might make this the clubs main topic point for awhile.

Drakow do you do different variations of crunches or just the normal run of the mill ones? Knuckle push ups are intense on your wrists, I know why you do them ;) (totally for karate so you have less chance of hurting yourself when punching) Also they make your knuckles stronger as well. Training with a katana... AWESOME!!! What do you do with it? Just forms? or hit stuff?
What karate do you learn??

WELCOME SPINO!
So you're a bodybuilder :O. What kind of routines do you do for body building?

Juicy
May 25th, 2012, 08:53 PM
Juicy it's really you choice on whether you want to do steady work outs or not (Personally I change my routine bi-weekly, but I keep the same weight for 4 weeks.) If you chose to do a steady routine for a long period of time, I really suggest doing the hump day workout, as I think the little challenge will really help your results! Though this is just my opinion on the matter, I am sure other people would have other opinions on it as well. Might make this the clubs main topic point for awhile.

I just realised something, aside from my regular working out at home I also meet up with some friends once or twice a week and we challenge ourselves with various exercises so that would really work the same as your hump day workout idea. I sorta didn't think about it because it's just having fun but now I feel like a little bit of an idiot ^^

Does anyone have any books they think are a good read when it comes to fitness of any sort? I quite enjoyed the 'convict conditioning' books but right now I'm more following the 'building the gymnastic body' book that I mentioned before but I'm always down for more information (especially if it's books on stretching) and perhaps we could get a list of good reads going in the original post, that could be good.

Impo
May 25th, 2012, 09:34 PM
I think it's worth mentioning that if you repeat workouts for so long your body will adapt to the challenge and make it easier... That's a bad thing

Juicy
May 25th, 2012, 10:00 PM
I think it's worth mentioning that if you repeat workouts for so long your body will adapt to the challenge and make it easier... That's a bad thing

Couple of questions, why is that a bad thing? How long is too long?

What I've read is that by repeating the same workout and allowing it to get to the stage where it's easy you actually give your whole body (Joints, muscles, bones, etc) a chance to rest and solidify the progress you've made. Then, when you move up to something harder you will be in a much better position. It may not be as fast but it is better for the long term. I'm not entirely sure either way but I don't think it's quite as simple as you're making it out to be.

Impo
May 25th, 2012, 11:37 PM
I probably simplified it way too much, I think you're explanation covers it (I barely know what I'm talking about)

Juicy
May 25th, 2012, 11:44 PM
I'm the same, I really don't know what I'm talking about which is why I like reading other people's points of views and how they react to the various things I've read.

CarefulWetPaint
May 26th, 2012, 12:10 AM
*chimes in*

I dont really know how to explain this I hope someone around here can do it better then I can but I'll give it a go.
The reason for muscle growth and development is so that your body can handle the strain and load that your body is put under so it can function properly. When you continually do the same thing the body can only adapt so much and itll plateau because it'll get to the point where your muscles are at the point where they can comfortably get the job you are requiring from them done. I think its something like that Juicy. Im not a professional so I dont entirely know and I cant be bother googling it xD.
Basically:
Your body needs to be challenged and experience new things to grow. If you don't want to challenge the body by adding more weight, just change the exercising your doing.
Thats my take on the matter anyway. Hope it helps.

Wiilio
May 26th, 2012, 08:09 PM
Username: Wiilio
Reason for joining: CarefulWetPaint yelled at me to.
Seriously.
((00:06:22)) <LeagueOfPaint> JOIN MA CLUB!
But yeah. I actually lost 30 pounds during my freshman year, and then I stopped for awhile. Luckily didn't gain much back, maybe about 5 pounds. I've recently gotten back into it. Monday mornings are my weigh-in days, but I cheated and weighed myself today, and I've already lost 5 pounds :D Gettin' back into it dawgs!

CarefulWetPaint
May 27th, 2012, 04:02 PM
Welcome Wiilio!

As requested by Juicy I went looking for some good stretching videos on youtube and found this one:

Q5Cm3eukAwY

This is a pretty solid warm up/stretching routine that you could easily do before a workout to help ensure that you won't hurt any part of your body while working out, while I would probably add a few to it (One or two focusing on the back) it is still very good and I suggest if you don't already have a warm up routine to use this as a very good guild line. Also tell me what you think of this routine and if you all think its fairly decent I'll put it up on the front page until I find a better one.

Wiilio you are the only person who said that they are wanting to lose weight so far, while most the work outs up already will definitely help you lose weight I'll try and figure out one more targetted to losing weight safely, Though diet is a massive factor when trying to lose weight as well as when trying to gain weight so if someone could help us out with that Id really appreciate it as well as all the other members! Lets make PC a healthier and fitter place! xD

Wiilio
May 27th, 2012, 05:35 PM
Yeah, I've got that all covered I think! Natural foods as much as possible. The only meat should be poultry or fish (pork in moderation). Plenty of fruits and vegetables. And of course, A BUTTLOAD OF WATER. I get at least 10 glasses a day.

Also, first official weigh-in occurs tomorrow morning. And I'll be vlogging my journey!

EDIT 2: While on the treadmill, I found a way to work dat azz. Just stick it out behind you while you're running! I found it out kinda by accident. I just bent down for a second to get a better look at something on the floor, and I felt it in my booty!

So yeah!

Kurui
May 27th, 2012, 09:09 PM
Yes thank you! I'm not in wheelchair but I have extreme problem with fainting upon standing or moving a round lots, so chair exercises in general are better for me (as in any exercise I can do without standing up for long periods or getting up and down off floor).

Someone recently recommended a workout chair that helps tone muscle called......Ab Doer, I believe. They said it is good for people who are older or have trouble standing/extreme workouts but still want to help improve muscle tone. Does anyone have experience with the Ab Doer?

I'm not looking to get huge and bulky. Mainly to keep myself from being totally out of commission and boost my energy, because I used to exercise so hard when i was well at the gym and all. To doing zilch. I think this would be similar to doing chair exercise but the seat twists, allowing for easy waist movement, to where I can actually stretch my core and legs and back without having to move a chair around, etc. It's a very cheap price (around 200$ I think) so I don't expect it to do too much, but might be an option if I can get some opinion?

Here's the page/description: http://www.abdoertwist.com/abdoer-twist.html

Also note: I can't do lot of walking. I get dizzy on standing. I'm worried about my heartrate problem no matter what exercise I take up (I have an arrhythmia of the heart that causes my heart to beat too fast). The doctor says this is not dangerous as of itself (I have a type of tachycardia that is from a certain part of my heart that won't necessarily kill me/cause long damage, but feels VERY bad) but is probably what causes my fainting when I stand/move around. >_<;;; That's why i say sitting is the best position, so if I do get faint, I won't really FALL, which has happened before and it sucked XD

Impo
May 27th, 2012, 11:05 PM
Yeah, I've got that all covered I think! Natural foods as much as possible. The only meat should be poultry or fish (pork in moderation). Plenty of fruits and vegetables. And of course, A BUTTLOAD OF WATER. I get at least 10 glasses a day.

Also, first official weigh-in occurs tomorrow morning. And I'll be vlogging my journey!

EDIT 2: While on the treadmill, I found a way to work dat azz. Just stick it out behind you while you're running! I found it out kinda by accident. I just bent down for a second to get a better look at something on the floor, and I felt it in my booty!

So yeah!

Lol so trying that tonight! Unfortunately the gym is always busy on Monday's, which I really hate.

Also, anyone have any great workout music? I'm lacking

Spinosaurus
May 28th, 2012, 08:09 AM
Lol so trying that tonight! Unfortunately the gym is always busy on Monday's, which I really hate.

Also, anyone have any great workout music? I'm lacking
Maybe a weird pick but I don't really listen to music/have any music taste. But... (https://www.youtube.com/watch?v=MoLvqSMWC38)
Or this too. (https://www.youtube.com/watch?v=o2BE3IILRto&feature=relmfu)

CarefulWetPaint
May 28th, 2012, 06:30 PM
Kurui I'll look for some more sitting down exercises for you over the next few days as it seems like thats something you can do without to much strain on your health! Yays!

Also have you thought of the old 6 meals a day trick Wiilio? Where you eat smaller meals but have them more often, apparently this makes your metabolism go faster so you can lose weight easier! yays! I realise I havent put any workouts up targetting weight loss specifically but you could still use the ones I've put up to lose weight, they'll defs work. you could perhaps share your routine with us though if you're feeling up to it?



Work Out Music! Weeeooooooo.

Okay I listen to the Rooster Teeth Podcast during most of my workouts (Yes Im a nerd I know) but when I'm done with them I have a metal and dubstep playlists that I use.
Generally look for fast beats and energetic songs for workout playlists as they will trick you into getting more pumped up and help you push through. Some examples I can think of:

Dub Wub Wub:

Daydreamer - Flux Palivion
Bangarang - Skrillex
Lights - Klaypex

Metalz:

Dead End - In Flames
Smoke them if you got them - Parkway Drive
Focus Shift - Dark Tranquility

If you want more songs just say and I'll get my playlists c/p for you!

Wiilio
May 29th, 2012, 03:22 PM
((19:20)) <CWP-> Wiilio you should tots post in the fitness club xD

k.

Lost 3 pounds. Woot.

As far as workout music... don't have too many great songs. But there are a few that I find really get me pumped!

Crazy B*tch - Buckcherry
Get Off of My Back - Bryan Adams
Thanks for the Memories - Fall Out Boy (No judging)

"Get Off of my Back" is from the Disney movie "Spirit." haha

CarefulWetPaint
May 29th, 2012, 03:53 PM
3 pounds! That's a pretty decent loss! You'll be at your goal weight in no time at all if you keep it up like that. If you put in harder Im sure you'll drop even faster xD Is the only work outs you do cardio? Like time on the treadmill or do you do weights as well?

And I am TOTALLY judging you for Fall Out Boy >.> I'm sure Impo will be happy to see all these new songs he has to check out though.

Also guys this weeks Hump Day Workout has been put up and its a challenge to all you guys to beat my time! If you have questions on anything about the workout just say and I'll try and help out.

So can you beat my time of 8:07 to finish the workout? Or are you guys too scared?

Wiilio
May 29th, 2012, 04:18 PM
If I put in harder I might drop xD I'm permanently exhausted because of work. Waking up at 4 AM plus walking around in heavy steel-toed boots all day does not make for a good combo. I don't do weights because I want to make sure that the weight I lose is fat. If I do weights then I'll be GAINING weight instead of losing it. I might start with weights, though, and switch to measurements instead of scales. I've just never done that and don't know what to measure.

What would you recommend for just starting out with strength training? I don't have much in the way of weights, and I weigh 230 pounds/104 kilos.

And I'm too scared ;;

Another good song in my lil library:
Indestructible - Disturbed

NP
May 29th, 2012, 05:16 PM
So can you beat my time of 8:07 to finish the workout? Or are you guys too scared?

Challenge accepted, sir.

[6 minutes, 6 seconds later...]

Done. (All while listening to a loop of "I Don't Care" by Fall Out Boy lol|)

CarefulWetPaint
May 29th, 2012, 06:06 PM
If I put in harder I might drop xD I'm permanently exhausted because of work. Waking up at 4 AM plus walking around in heavy steel-toed boots all day does not make for a good combo. I don't do weights because I want to make sure that the weight I lose is fat. If I do weights then I'll be GAINING weight instead of losing it. I might start with weights, though, and switch to measurements instead of scales. I've just never done that and don't know what to measure.

What would you recommend for just starting out with strength training? I don't have much in the way of weights, and I weigh 230 pounds/104 kilos.

And I'm too scared ;;

Another good song in my lil library:
Indestructible - Disturbed

Well you'll still lose weight if you do weight training and you'll blast away your belly fat as well. So you'll lose weight and gain muscle at the same time, winning? I think so!
I suggest you find out what your max capability is then drop it back to about 60-70% of that weight with 5-8 reps and 3 sets. Have a look at my gym workout for weight based training, though I could suggest doing bodyweight training? If you want more info just say and I'll write something up for you in more detail.

Challenge accepted, sir.

[6 minutes, 6 seconds later...]

Done. (All while listening to a loop of "I Don't Care" by Fall Out Boy lol|)

That is fairly impressive! Definitely beating me so far, we'll see how I go tonight xD Hopefully I can get a good time for all of you to challenge.
For you Americans 40kilos roughly translates to about 90 pounds.
And a thruster is a front squat followed by a military (overhead) press as you stand back up from the squat position, that being one rep.

NP
May 29th, 2012, 06:50 PM
Ah, well, as we talked about earlier, I did this 10 pounds less than what you intended. Oh well, will give another shot some other time.

For post workout stretches, this is the routine I usually do http://www. youtube.com/watch?v=N39H2BnY00M&feature=plcp.

It's great for cooling down and will help build your endurance.

@Kurui: I recommend physical therapy exercises. Particularly breathing exercises. I'd say start with in for four and out for four beats (or seconds). Then mix it up with 2-2, 1-1, 6-2, 2-4, whatever. It will really help with anything you do physically.

CarefulWetPaint
May 30th, 2012, 12:39 AM
Okay Need to update my time. I did this weeks hump day workout challenge in 5:43.
Thats Five minutes forty three seconds. I am very interested to see if anyones going to be able to top that this week as I am totally ruined now haha. Also I did it while listening to my friends awful music because he refuses to listen to anything decent for working out when he comes with me to the gym.

I've been thinking of doing more challenge work outs like this what does everyone think of that as an idea for the club?

Impo
May 30th, 2012, 02:23 AM
And I am TOTALLY judging you for Fall Out Boy >.> I'm sure Impo will be happy to see all these new songs he has to check out though.

Haha, it's cool. I just found out that iTunes has a fitness/workout music tab, so I can find some from there :D !

And I've ran a total of 11 kilometers this week (I've only ran twice) :D

CarefulWetPaint
May 31st, 2012, 04:03 PM
That's fantastic Impo! You're total number must be getting up there now!

I have a question to everyone:

What kind of workouts/information would you like to see added/discussed in the club?

Katholic Nun
June 3rd, 2012, 03:37 AM
I am joining this here club, because Impo told me to and I can't say no to Impo :P

I don't know how much I'll be able to contribute since walking/slight running is the only fitness-related stuff I do, but I'll try my best! Maybe I can learn something lol

Impo
June 3rd, 2012, 03:57 AM
Yay Andy :D !

I bet my running record Friday, and I reached 6 kilometers :D
Also I started to do the core blaster again today but my parents came home and I stopped

Katholic Nun
June 3rd, 2012, 04:28 AM
This is my main problem - if I'm going to exercise or "work out", I really don't want other people watching me or even looking at me or being in the vicinity whatsoever. So I don't do anything except walking unless there is nobody else in the house... which is rare.

Impo
June 3rd, 2012, 04:59 AM
You should join a gym: no one really looks at you.
And there'll be worse people there. One time at mine someone was exercising in a vest, and an old lady wearing slippers.

fiOWNya
June 3rd, 2012, 06:32 AM
Username: fiOWNya
Why you're joining: I like working out. ;) I love Beachbody products (so much I became a coach for em), currently doing a round of P90X2. I also love lifting weights and working on balance stuff... yoga is great once I calm down my always running mind a bit, also love Parkour/martial arts. Hate cardiovascular workouts, especially running, but I don't mind plyometric work so usually just sub that in.

Don't like going to the gym, so my hubby and I have a bit of a home gym - some weights, pull up bar, etc. Next on the list is our own bench press. =)

CarefulWetPaint
June 3rd, 2012, 01:57 PM
I am joining this here club, because Impo told me to and I can't say no to Impo :P

I don't know how much I'll be able to contribute since walking/slight running is the only fitness-related stuff I do, but I'll try my best! Maybe I can learn something lol

This is my main problem - if I'm going to exercise or "work out", I really don't want other people watching me or even looking at me or being in the vicinity whatsoever. So I don't do anything except walking unless there is nobody else in the house... which is rare.

Lol whats this? You're joining a club where people talk about fitness and working out!? I am shocked!@! If you don't like people watching you I'm sure you have a shed or room somewhere where you can do some home workouts and calisthenics like the one on the front page without anyone seeing.

Yay Andy :D !

I bet my running record Friday, and I reached 6 kilometers :D
Also I started to do the core blaster again today but my parents came home and I stopped

Congratulations Impo! That's some good progress you're getting there! How good does it feel accomplishing something that you didn't think you could and beating your own personal records!
Do you like the core blaster? I personally feel fantastic after it! Aka my core is killing me :D. Did you figure out how to do all the work outs?

Username: fiOWNya
Why you're joining: I like working out. ;) I love Beachbody products (so much I became a coach for em), currently doing a round of P90X2. I also love lifting weights and working on balance stuff... yoga is great once I calm down my always running mind a bit, also love Parkour/martial arts. Hate cardiovascular workouts, especially running, but I don't mind plyometric work so usually just sub that in.

Don't like going to the gym, so my hubby and I have a bit of a home gym - some weights, pull up bar, etc. Next on the list is our own bench press. =)

:O My god you're perfect for this club! You could help with workouts and maybe tailor some specifically for the female members of PC and the club! YAYS! Please share some with us!.

And I dont think I've ever stepped inside a real gym haha. I have everything I need at home. A Bench Press, dumbells, barbells, chin up bar, a cable gym set thingo which is hand for some things, etc.

Wiilio
June 3rd, 2012, 08:24 PM
This club is so active :o If there were a club of the month thing for this part of the forums, I bet we'd get it!

I've been increasing my running as well, Impo. Still hate running, but it's not as much of a chore as it used to be. Back during my senior year in high school I couldn't run 10 laps around the gym without nearly collapsing.

When I get back to college, I wouldn't mind at all taping the gym we have. We have two, actually.

Weigh-in tomorrow morning!

Impo
June 4th, 2012, 01:57 AM
Congratulations Impo! That's some good progress you're getting there! How good does it feel accomplishing something that you didn't think you could and beating your own personal records!
Do you like the core blaster? I personally feel fantastic after it! Aka my core is killing me :D. Did you figure out how to do all the work outs?

I feel dead :D ! Well, just my legs, so yeah.
It's actually very rewarding, since I've now doubled my distance.

And I can't feel more core either, but I think it's working :D ! I feel sexy ;)

I've been increasing my running as well, Impo. Still hate running, but it's not as much of a chore as it used to be. Back during my senior year in high school I couldn't run 10 laps around the gym without nearly collapsing.

I remember in Year 8 we had to run 400 metres for PE and I had to walk the last bit, and now I'm running 15 times that much. I don't even do PE anymore at school, no idea why I didn't choose it...

CarefulWetPaint
June 4th, 2012, 03:47 AM
This club is so active :o If there were a club of the month thing for this part of the forums, I bet we'd get it!

I've been increasing my running as well, Impo. Still hate running, but it's not as much of a chore as it used to be. Back during my senior year in high school I couldn't run 10 laps around the gym without nearly collapsing.

When I get back to college, I wouldn't mind at all taping the gym we have. We have two, actually.

Weigh-in tomorrow morning!

You should just start the new home work out I put up if you dont want to use weights or go to the gym, it'll help you get stronger xD
Also Im excited to see your results in the next weigh in. Yays!



I feel dead :D ! Well, just my legs, so yeah.
It's actually very rewarding, since I've now doubled my distance.

And I can't feel more core either, but I think it's working :D ! I feel sexy ;)

I remember in Year 8 we had to run 400 metres for PE and I had to walk the last bit, and now I'm running 15 times that much. I don't even do PE anymore at school, no idea why I didn't choose it...

That's fantastic Impo! That's a fantastic gain! Lets be honest, the core blaster is fantastic and gets you like this <No inserting picture cause apparently no face doesnt count>.
That is a fantastic gain though! You're starting to kill it impbro! If you wanna cut up more try sprinting for like 20-50 meters every few hundred meters. We will get everyone on PC fit!!!!!

Impo
June 4th, 2012, 05:11 AM
FITNESS GOAL :D !

Doing some core blasters now, and I can feel lactic acid pooling in my abdomen. That's gonna hurt in the morning.

snowman4686
June 4th, 2012, 05:40 PM
Username: Snowman4686
Why I'm Joining: Well Wet Paint said I should join,
I can teach you anything about British Military PT, I'm currently in the Army as an Engineer in the reserves, as I have to keep at optimal fitness all the time I can teach you a lot =)
My strongest area is Jogging cold weather training, I'm not the sort that goes to a gym, I always train outdoors.

For those that haven't heard of this training method, its one I use all the time, its not very well known but you need a nice cold climate.

Cold Weather Training:
This is where the person/s in question push there body to there max in Minus temperatures.
Before I continue I think it would be best if i discussed some of the dangers with this method.

1. there is a very real risk of hypothermia so dress warm e.g combats,vest, hoodie
2. Icy conditions as you will be moving a lot, wear good gripping shoes
3. I would really suggest taking a partner for the first few times untill your use to the method as you don't want to make a mistake and injure yourself alone
4. keep a mobile with full charge and credit

Wonder why its in cold weather?
Well in military training we need to be able to adjust to any scenario so i created this training program for myself, training in cold weather helps build your resistance to the elements and generally toughens you up.

Ok so onto the fun bit.

1'st of you will need a medium/large rucksack whatever you wanna call it, something you can store plenty of bulk in, First you want to pack a good 10-12 water bottles, BUT don't overdo yourself just take as many as you think you can handle, this really helps build back muscles and shoulder, next you will be jogging in cold weather so remember to dress warm.

Start with 1 mile, I use a Nike+ sports watch with the trainers (but they sensor works in my training boots) so it keeps an eye on how many miles I have done and my heart rate, its very important you don't let your heart rate climb to high until your body adjusts.

So jog for as far as you can not fast but at a steady pace, I would suggest after 3 months you should be averaging 1mile and a half in 9mins 20 but you don't have to everyone works differently.

For this next one you will be doing press ups and sit ups.
This can be done in the comfort of your own garden (as long as its cold)
do 10 - 50 press ups (I'm starting low as it would be your first attempt)
do 10 - 50 sit ups
Another good thing to do would be to find yourself a sturdy plastic box, fill it with junk till its as heavy as required, lie on your back and bench press it, cheaper and just as effective as going to the gym, just be careful you don't drop it on your head x) i'd suggest one with handles.

Relay Running:
Set up 6 cones, bags or even drinks bottles at intervals through a field, as far apart as you like, then get a stopwatch (one that will buzz at a certain time) so set it to 15 second alarm then sprint as fast as you can seeing how far you can get along these cones and back, if you can make it all the way, move them further apart, BUT only have 5 - 10 seconds rest max between reps as you don't want to start stiffening up.

One last thing, people say you shouldn't drink water when jogging, well I have to caution that you do in cold temperatures, I was bed ridden for 3 days because one night i forgot to bring a water bottle (i fill my rucksack with tools or bricks) and I went jogging for a couple of hours feeling fine, then next morning I could just about breathe, because the cold weather gets into your lungs and dries them, if you forget a drink put a rag around your neck and mouth even if you sweat more, you will thank me the morning after ;)

Anyway I hope you enjoy this guide, and PLEASE be careful this is not for the feint hearted.

If you need any advice on what to eat, drink or diets i'll write up another guide.

Thanks

Chris

CarefulWetPaint
June 4th, 2012, 10:28 PM
Whats your fitness goal Impo o.O
The core blaster should only be done like once or twice a week though :S.

THANK YOU SO SO SO MUCH SNOWMAN! That's fantastic help! I'll put it on the front page right away. It's so fantastic that you put so much work into it as well. How often should you do this workout, like once or twice a week etc??

snowman4686
June 5th, 2012, 04:15 AM
grr just wrote another section and the website failed TT
I wont re write it all but basicly...
1. DO NOT put your hands or any part of you body in hot water after training as you will get Chillblains which is very dangerous.
2. Do this once a week if your not use to it, I'm currently doing it 3 - 4 evenings of the week when the weathers cold but now its summer.
3. I'll add more at some point, can I edit it once its on the front page?

Thanks and train hard =)

Impo
June 5th, 2012, 04:26 AM
Cold weather training? Now that it's getting cold here in Australia and the gym's freakishly populated on Mondays I could try that.

I just need to get a good diet going. I've avoided soft drinks and McDonalds/Hungry Jacks/KFC for around a year and a half, but I'm becoming more lenient with cake and chocolate and sweets and that kind of stuff.
Asdfghjkl why is dieting so hard D: ?

Katholic Nun
June 5th, 2012, 05:22 AM
Ah, dieting. Here's where I can be of some use.

I am a Weight Watchers Lifetime member, which is how I lost 25kg and became halfway decent-looking :P, so if you have dieting questions I am happy to impart my wisdom!

What I would say now is that it's fine to be lenient with things like chocolate and sweets and stuff. The first thing they teach you is that if you deny yourself that stuff and give yourself a zero-tolerance policy for it, you might as well just not bother dieting at all because you're just going to end up weakening you'll slip back into old habits.

Just remember that it's a sometimes food, as the Cookie Monster would say, and don't hate yourself every time you eat a bite of something that's not good for you.

When I was losing weight I still had candy pretty much daily!

snowman4686
June 5th, 2012, 06:44 AM
It gets cold in Australia o.o haven't been there yet ^^

What do you think Wetpaint? its my first attempt at the bars http://i45.tinypic.com/2v36jnt.png

fiOWNya
June 5th, 2012, 08:43 AM
I'm a little non-trad when it comes to diet, but I follow a paleo diet - meat, veggies, nuts and seeds, no grains, no processed food - I cheat a little with limited dairy and some dark chocolate. I don't feel limited at all, because I love meat and veggies, and bread just doesn't taste that good anymore. When I do feel like cheating, I do, for the same reasons as Shining Raichu. I try to stick to grassfed meat, but when I have to get conventional I go for a little lower fat because a lot of toxins congregate in the fat. However, in general I'm on a fairly high fat high protein, moderate to low carb (I eat sweet potatoes and that type of thing because I work out so much). I've never felt better.

Impo
June 5th, 2012, 02:56 PM
Ah, dieting. Here's where I can be of some use.

I am a Weight Watchers Lifetime member, which is how I lost 25kg and became halfway decent-looking :P, so if you have dieting questions I am happy to impart my wisdom!

What I would say now is that it's fine to be lenient with things like chocolate and sweets and stuff. The first thing they teach you is that if you deny yourself that stuff and give yourself a zero-tolerance policy for it, you might as well just not bother dieting at all because you're just going to end up weakening you'll slip back into old habits.

Just remember that it's a sometimes food, as the Cookie Monster would say, and don't hate yourself every time you eat a bite of something that's not good for you.

When I was losing weight I still had candy pretty much daily!

Thank god! But how much can you eat daily/weekly? I also eat a crapload of carbs, so that's not good.

I'm a little non-trad when it comes to diet, but I follow a paleo diet - meat, veggies, nuts and seeds, no grains, no processed food - I cheat a little with limited dairy and some dark chocolate. I don't feel limited at all, because I love meat and veggies, and bread just doesn't taste that good anymore. When I do feel like cheating, I do, for the same reasons as Shining Raichu. I try to stick to grassfed meat, but when I have to get conventional I go for a little lower fat because a lot of toxins congregate in the fat. However, in general I'm on a fairly high fat high protein, moderate to low carb (I eat sweet potatoes and that type of thing because I work out so much). I've never felt better.

Wow, you must have a lot of determination to follow that diet, well done! But I doubt I'd be able to do something like that. I want to invest in getting a dietitians opinion, or whatever you call them

CarefulWetPaint
June 5th, 2012, 03:28 PM
On the dietary thing,

Impo if youre trying to put on weight and muscles carbs are really good especially if you're burning most mof it up. It'll allow you to put on weight in muscle form which is always good xD. You just got to make sure if you're taking in a lot of carbs that you are burning them off as well.
I think I've suggest a 6 - meal a day diet before but it is really good for helping speed up your metabolism.

Fi, I've read a lot about the paelo diet and while it doesn't have any shown true benefits I still believe it is a good diet because it does get rid of a lot of processed foods etc. One of the best thing about diets I believe is that they help build your will power and determination as well as getting you into a good routine etc.

Thanks heaps for the info again snowman I'll edit it into the front post and thanks for the bar its just too large ;; I'll get the dimensions for you and edit them into this post soon.

Thanks for all the activity as well guys, it makes me feel good seeing that theres people dedicated to fitness and I also hope that people who don't post here but read the things are getting fitter as well and getting happier with themselves if they were already. You don't have to be skinny to be fit.

Also remember, it gets easier the more you do it, if you feel like you cant workout or anything because you cant do enough before getting tired DONT GIVE UP! Set yourself a goal. For example if you feel like you cant run 100 meters, just run 80, or 60 or however far you can but do it more then once! Run the 60 meters then walk back to the starting position and run it again! Do this a few times a day and make getting to 100 meters 5 times your goal. You will feel incredible accomplishing such a thing, you're the only person stopping yourself from being fit, youre your only competition. Don't give up because you feel you cant do it, start small and work your way to your goal, you will be able to make it even if it takes months, if you dont give up youll get there eventually you just need the willpower to commit. :)

snowman4686
June 5th, 2012, 03:43 PM
call me old fashioned but I believe that dieting is useless, I eat anything and everything I want, I don't gain weight or loose weight because I exercise everyday and keep at the optimum fitness I need, once a week me and the lads from the barracks go to the local pub in town and don't leave till were thrown out, apparently beer has a lot of calories and gives you a beer belly LIES!! exercise is the key to a diet, if you just eat like a rabbit then your just going to loose all your muscle and its definition.
So...
1. Exercise whenever you get time
2. Eat well but don't starve yourself, that's the worst thing to do
3. make sure you put a bit of fat in your diet otherwise you won't be going anywhere anytime soon
4. HAVE FUN! no point on being on a diet if you can't enjoy it

Hell I smoke like a chimney and I can outlast most of the people on my camp, because I exercise daily.

All you need to do is 20 minuets a day if you don't have a lot of time.

Impo
June 6th, 2012, 03:22 AM
exciting news, guys!

Next 4km I run I'll break 100!

Wiilio
June 6th, 2012, 06:25 AM
How dare I not check this thread daily. Makes a person miss a lot!

This looks like some pretty exciting stuff!

As far as diet goes, I have cut out red meat for the most part (maybe once a week) and in general just things that are oozing fat and sugar. And sodium. Apparently sodium is awful if you're trying to lose weight.

Monday the scale said 231 (which I think is a load of bull), but this morning it read just under 230! Feels good :D

CarefulWetPaint
June 6th, 2012, 03:31 PM
call me old fashioned but I believe that dieting is useless, I eat anything and everything I want, I don't gain weight or loose weight because I exercise everyday and keep at the optimum fitness I need, once a week me and the lads from the barracks go to the local pub in town and don't leave till were thrown out, apparently beer has a lot of calories and gives you a beer belly LIES!! exercise is the key to a diet, if you just eat like a rabbit then your just going to loose all your muscle and its definition.
So...
1. Exercise whenever you get time
2. Eat well but don't starve yourself, that's the worst thing to do
3. make sure you put a bit of fat in your diet otherwise you won't be going anywhere anytime soon
4. HAVE FUN! no point on being on a diet if you can't enjoy it

Hell I smoke like a chimney and I can outlast most of the people on my camp, because I exercise daily.

All you need to do is 20 minuets a day if you don't have a lot of time.

I think thats a bit silly to think like that Snowman.. dieting is usually the biggest part of the change in someones health and usually a major impact on someone health even if they do exercise regularly. Though saying that I don't really diet myself, I just don't have much junk food (Like potato chips, fast food like Maccas, lollies etc. I think you just have to be careful to make sure that you're eating food that is good for you not just the horribly over processed stuff. Andy will probably agree with me that dieting is very important as proper dieting is how he lost a lot of his weight.
I agree though, you dont want to starve yourself as thatll just make you lose muscle and get less fit you just dont want to stuff your face 6 times a day with whatever you want. Anything in excess is bad for you.
Just have things in moderation I guess.. Andy help me out here I know nothing about dieting. :O

Wiilio you get heavier at night time so weigh yourself in the mornings xD. Don't completely cut red meat out of your diet as it is good for you just get the lean cuts etc and replace some of the meals when youd usually have it with chicken! Also sodium is a fancy way of saying salt >.> I cant remember my chemistry atm but I think salt makes your body hold onto water more or something like o.O Please someone correct me if Im wrong!
Are you still just running Wiilio or have you started on weights yet?



Impo! That's fantastic 100kms! How long did it take you to run that far? Are people starting to stop and look at you like DAYUM BOY! now or what?? Also I was thinking maybe people could post before and after pictures of themselves if they didnt mind.

I mean like before they started to get fit and after like a certain amount of weeks, a visual representation of your progress can be really fulfilling!

Impo
June 6th, 2012, 10:20 PM
Scary news!
My mum's taking my sister to Melbourne for her basketball carnival - so my ride to the gym is gone for Friday and Monday D: !

I'm just going to try running along the river tomorrow, how nerve racking

Kurui
June 8th, 2012, 08:54 PM
owo Gaw.....Getting down and up off the floor is so tough. I still try to at least do stretches and some crunches every/every other day but finding it extremely impossible on "very bad" days for sickness. Can't wait to get that flexible chair thingy where I can do some crunches and things while staying supported even if I can only tolerate it for half an hour a day or so. My disabled body just can't handle much more of the floor stuff. Maybe if I had some kind of soft floor mat...........

As for diet, I don't eat much a day but I doubt what I eat is healthy. XD;; I never have the energy to COOK, so I mostly have to rely on frozen meals on most days except for when I'm having a "Good day".

I did a very dumb thing and tried to do an Insanity Workout, then fainted because my heartrate went too high. XD;; Dumb me............

Yeah, I also looked up that Paleo Diet thing, but what put me off is that it requires so many cooked meals. ;^; and I am terrible at cooking or do not have energy to cook. Unless I get someone to cook for me. I eat probably around 1000 - 1200 calories per day or so, unless on days I get something out to eat then I eat a bit more, which is maybe once every other week or once a week depending. I stay mostly on nurtrient shakes with extra proteins because eating solid food is a problem for me at times. (Stomach problems galore here)

My goal is to drop about 30 lbs. I gained due to having severe case of PCOS and not being able to exercise anymore like I did. I gained over 30 lbs in these 3 1/2 years I've been sick just from almost 0 mobility! But eating makes me ill and floor exercises or overexerting makes me ill so I don't know what to do. T^T

CarefulWetPaint
June 8th, 2012, 11:50 PM
Kurui Ima try and help you out in this post:

Maybe you should get some light dumbbells like 1 - 5 kilo ones? and Do curls while sitting in a chair. You could do like 3 reps of 10 on each arm or something like that depending how well you can handle it. Could also do lat raises where you just raise your arms up so they my like a T with the rest of your body, you could do this sitting down. Could do a variation of that where you lift them up infront of your body in the same manner.
How about sitting leg raises? Where you sit in a chair and life your legs up so they are horizontal to the ground, usually this is done weighted by Im sure you dont need weights to do it. Maybe you could get a spin bike and do some cardio on that as you sit down on that or would that be too much strain on your body? (I cant really think of that many things you can do with legs without standing up Im sorry :()

Since you only have a low amount of calories a day you only really need to do a low amount of exercises so you dont have to push yourself to hard!
I'll keep trying to think of things but do any of those things seem possible/that theyd help. I think you could do heaps if you got some dumbbells to be honest.

-Edit-
Also guys what else would you want to see in the club? Would you like to see full week routines like what to do on what days? Muscle group specific routines? Fast work out routines that only take like 30 minutes? More nutrition stuff?
Also Do you want me to put each workout in a spoiler to compress the first page a bit more?

Kurui
June 9th, 2012, 12:49 AM
I do try to do some things in this chair but I have no good chair, yet.......tomorrow I'm going to try to see if someone won't let me borrow their credit card to buy that twisting cheap chair with resistant bands on it. Because my payPal has a 100$ credit limit I couldn't buy it from there unless someone lets me use their card and pay them instead for it. I just have fail equipment right now >___<;;;

I DID get to lay on the floor and stretches, with a few crunches though it hurt my back horribly bad. And a few leg exercises from just laying/sitting on my floor.

I would more like to see ACTUAL planned out meals per week/month for a GOOD balanced nutrition. Even if my stomach can't handle it maybe after eating balanced for so long, it will grow used to having food in it!

Impo
June 9th, 2012, 02:29 AM
I would more like to see ACTUAL planned out meals per week/month for a GOOD balanced nutrition. Even if my stomach can't handle it maybe after eating balanced for so long, it will grow used to having food in it!

That sounds nice, but that might be a little hard. I know I need to hire someone to guard my fridge, because mum keeps buying processed food and I keep eating it and I don't like it but I eat it anyway and it makes me sad.

And yay I've ran a total of 101km /streamers

Kurui
June 9th, 2012, 12:16 PM
Really? I figured all of the really healthy buffs here used meal plans for their nutrition. Or are on some sort of diet where they can share their recipes or just names of foods. ^^;;; I just thought they'd maybe share what they typically eat in a week/month time.

CarefulWetPaint
June 9th, 2012, 11:10 PM
That sounds nice, but that might be a little hard. I know I need to hire someone to guard my fridge, because mum keeps buying processed food and I keep eating it and I don't like it but I eat it anyway and it makes me sad.

And yay I've ran a total of 101km /streamers

Cmon Impo just don't pig out on it it cant be that hard can it!
Yay! Thats fantastic, thats a fantastic effort! Whats your goal distance?

Really? I figured all of the really healthy buffs here used meal plans for their nutrition. Or are on some sort of diet where they can share their recipes or just names of foods. ^^;;; I just thought they'd maybe share what they typically eat in a week/month time.

:( Im not a healthy buff who has a meal plan or anything. I just try really hard to not stuff my face with junk food. I would like if someone who does could help out :(
You could try to just eat healthier food like food that isnt super processed and such but Im not much help here I am sorry. You just got to check that the food you eat isnt really high in processed fats and stuff like that..
Can anyone else help???

Impo
June 10th, 2012, 11:15 PM
Cmon Impo just don't pig out on it it cant be that hard can it!
Yay! Thats fantastic, thats a fantastic effort! Whats your goal distance?

I don't have a goal distance, really, just to keep doing it

CarefulWetPaint
June 12th, 2012, 04:39 AM
Thought I'd just drop in some photos for reference for myself to capture any progress I make and to see if I can start getting other people to post pictures well here we go:


http://i.imgur.com/b26eP.png


http://i.imgur.com/C72e9.png
Well at least these help you trust in me a bit more with the works outs I put down at least, I'll update probably in a few months to see if theres any noticeable progress!


Can someone please post up a sample diet for us!
Perhaps a paelo one fiOWN?

Impo
June 12th, 2012, 04:56 AM
okay so not posting a photo after that asdfghjkl

and how depressing I didn't run yesterday, but I'm going to the gym tomorrow :D !

And my fitness goal is to get a beach body for my holiday to Penang in 6 weeks

Greenbeans
June 13th, 2012, 04:18 PM
Username: Jerichob10
Why you're joining:

I work out often and like to it would be great to have a nice workout chart like in this thread have so i can moniter what i do from a day to day basis. And i think this is a neat club! First time to see something like this :P

TheGr8
June 13th, 2012, 04:24 PM
Username: TheGr8
Why you're joining:I like to work out, it makes me feel better, and to come here for some advice and motivation.


I've always been intimidated by different websites so this is really cool to have here. Well I will start off by explaining what I want to do, I just need a bigger jumpstart which is why I'm posting this.

Well I have a bowflex at my home, and I've had it for two years or so, well I started to work out alot and have motivation and then i got into an accident where I lost all of it. I've tried picking it up since then and my only successful time was recently. I sometimes go to the gym with the girl I'm seeing we are planning to go more over the summer, but i need other equipment for my home. I need suggestions, like where I can buy some nice pieces, and be able to do some good workouts. I also havent found a good meal plan, it's really tough, I can do it no problem, but when I tried it nothing seemed to work out. The last time I had abs was in HS, and i miss them and to add my arms are getting bigger as I keep going lately.

I kinda just needed guidance to see what way to go


I've also been taking creatine to try that instead of some powder i had before, and it seems to work better.

I hope you guys can help a fellow bro out :)

CarefulWetPaint
June 13th, 2012, 09:00 PM
Welcome to the Club Gr8 and Jeri! Its good to see new people wanting to join and be active. We are all going to help you guys get to where you want, and I definitely will as much as I can. Feel free to discuss anything fitness related here with us. And you wanted a jump start Gr8 Try this one out!
Also Impo this is for you as well ;)

6 Weeks Beach Body Builder! Male Version (Yes this means I'll also do one more aimed at females as well.)

I suggest investing in some dumbbells if you are serious about getting in and staying innshape if you dont want to use the gym and dumbbells will be used in this workout. you can get a set of 20kilo changeable dumbbells for ~$60 and thats all you'll need for a long while.

Hello! This'll be a ~6 week program to get your body in shape for summer/beach holidays.
Basically it'll just be a rotation of 2 weeks for 6 weeks to help you get a good body quickly.

Week 1 & 2 Workout:

3 sets of:
10-15 Push Ups
8 Bench/ Dumbbell Press
2 minute rest
10 - 15 (Each Side) Bicep Curls (Use dumbbells)
10 - 15 Squats
2 minute rest
10 - 15 (Each Side) Forward Lunge
45 second hold Plank
2 minute rest

This will be done:
Mondays, Wednesdays and Fridays. If you can't manage to do them on those days make sure that you can do the workout 3 times a week with at least a day between each workout.

Week 1 & 2 Cardio.

Say hello to your new best friend, interval cardio training.

Five choices here.
You can either do this jogging, rowing, skipping, swimming or cycling your choice.

The plan:
5 minute warm up, so perform your chosen activity at about 40% your max effort so its just nice and easy.
Now
On your chosen activity perform it as fast as you can or close to your max speed (quickly) for about 30 seconds (Count in your head or use a stop watch.) then drop the speed to a much more comfortable rate and maintain this speed for 90 seconds. Repeat this process 6 times
Next step:
On your chosen activity perform it as fast as you can or close to max speed for about 10 seconds then drop the speed to a more comfortable rate and maintain this speed for 120 seconds. Repeat 2 times.
Finally
5 minutes of a cool down and a quick stretch to finish it off.

Do this twice a week, between Workout days. Heres an example schedule you can try to stick to:
Monday: Work out
Tuesday: Cardio
Wednesday: Work out
Thursday: Cardio
Friday: Workout Out.

Nutrition:
This isnt my strong point but try this out.
First step drop all that junkfood crap out of your diet, it has no place anymore, this means no fast food if you can help it.
We'll be trying the 6 meal approach if it is possible for you. The idea is to have 6 smaller meals a day then just 3 big meals, thisll help speed up your metabolism and burn the fat away!

Breakfast:
1 bowl of cereal or porridge. No junk high is sugar etc cereal, something healthier and high in protein and fiber like wholemeal cereal from Uncle Tobys.

Morning Snack:
2 handleful of nuts and a banana or other fruit.

Lunch:
Some lean meat like a chicken breast (preferably not fried) and a serving of salad.

Afternoon/before workout snack:
Have this at least an hour before working out
A can of tuna or a serving of fish.

Post Workout (Optional):
Protein Shake - Have it within 30 minutes of finishing your workout.

Dinner:
More lean meat high in protien, perhaps a lean cut steak and have it with steamed veggies.
OR
Pasta with tuna or mince or chicken mince.

Thats just a sample diet, just try and eat around that and healthily. I hope it helps as at least a guideline.

Week 3 & 4 Workout:

3 sets of:
15-20 Push Ups
8 Shoulder press
5 - 8 Chin ups
10 - 15 Each Leg Step Ups (find something atleast 50 -70 cms that you can step up onto)
10 - 15 Deadlift
50 Second Plank Hold

Week 3 & 4 Cardio:
Same story as last two weeks.
5 Minute warm up
30 seconds at a fast pace followed by 90 seconds at a slower more comfortable rate. Repeat 8 times this week.
10 seconds at a face pace followed by 120 seconds at a slower more comfortable rate. Repeat 4 times.
5 minutes warm down and stretch afterwards.

Example Schedule:
Monday: Work Out
Tuesday: Cardio
Wednesday: Work Out
Thursday: Cardio
Friday: Work Out

Same as the first two weeks, Work out 3 times a week with at least a day between each workout and do cardio at least twice on the days between the workouts. Rest on weekends.

Nutrition:
Same as the first two weeks:
6ish meals a day with no junk food or fast food if you can help it.

Week 5 & 6 Workout:
You're nearly there! Keep going!

3 Sets Of:
20-25 Push Ups
Either:
10 Bench Press
or
15-20 Rows/Recline Pulls
12 -15 Bicep Curls with dumbbells.
2 Minute rest
10 - 15 Jump Squats
15 Each Leg Calf Raise
2 Minute rest
15 each Leg Dumbbell Lunge
15-20 Burpee's
55 Second Plank Hold
2 minute rest.

This weeks a bit longer but it is to get bigger gains and finish the last stage of getting ripped!

Week 5 & 6 Cardio:
Same stuff but again a little longer!
5 Minute Warm up
30 Seconds at a quick pace, 90 seconds at a comfortable pace. Repeat 10 times.
10 Seconds at a quick pace, 120 seconds at a comfortable pace. Repeat 6 times.
5 minute warm down and stretch.

Schedule:
As before, work out 3 times a week cardio 2 times a week. Example:

Monday: Work Out
Tuesday: Cardio
Wednesday: Work Out
Thursday: Cardio
Friday: Work Out.

Nutrition:
Keep it the same roughly 6 small meals a day instead of the 3 big ones and drop the junk and fast food out as much as you can.


Well thats it, in 6 weeks you sound be able to drop a few kilos/ get cut up quite a bit.

Please give me some feedback on this workout and what you think could be added/ changed to make it more effective.

Greenbeans
June 13th, 2012, 10:12 PM
Welcome to the Club Gr8 and Jeri! Its good to see new people wanting to join and be active. We are all going to help you guys get to where you want, and I definitely will as much as I can. Feel free to discuss anything fitness related here with us. And you wanted a jump start Gr8 Try this one out!
Also Impo this is for you as well ;)

6 Weeks Beach Body Builder! Male Version (Yes this means I'll also do one more aimed at females as well.)

I suggest investing in some dumbbells if you are serious about getting in and staying innshape if you dont want to use the gym and dumbbells will be used in this workout. you can get a set of 20kilo changeable dumbbells for ~$60 and thats all you'll need for a long while.

Hello! This'll be a ~6 week program to get your body in shape for summer/beach holidays.
Basically it'll just be a rotation of 2 weeks for 6 weeks to help you get a good body quickly.

Week 1 & 2 Workout:

3 sets of:
10-15 Push Ups
8 Bench/ Dumbbell Press
2 minute rest
10 - 15 (Each Side) Bicep Curls (Use dumbbells)
10 - 15 Squats
2 minute rest
10 - 15 (Each Side) Forward Lunge
45 second hold Plank
2 minute rest

This will be done:
Mondays, Wednesdays and Fridays. If you can't manage to do them on those days make sure that you can do the workout 3 times a week with at least a day between each workout.

Week 1 & 2 Cardio.

Say hello to your new best friend, interval cardio training.

Five choices here.
You can either do this jogging, rowing, skipping, swimming or cycling your choice.

The plan:
5 minute warm up, so perform your chosen activity at about 40% your max effort so its just nice and easy.
Now
On your chosen activity perform it as fast as you can or close to your max speed (quickly) for about 30 seconds (Count in your head or use a stop watch.) then drop the speed to a much more comfortable rate and maintain this speed for 90 seconds. Repeat this process 6 times
Next step:
On your chosen activity perform it as fast as you can or close to max speed for about 10 seconds then drop the speed to a more comfortable rate and maintain this speed for 120 seconds. Repeat 2 times.
Finally
5 minutes of a cool down and a quick stretch to finish it off.

Do this twice a week, between Workout days. Heres an example schedule you can try to stick to:
Monday: Work out
Tuesday: Cardio
Wednesday: Work out
Thursday: Cardio
Friday: Workout Out.

Nutrition:
This isnt my strong point but try this out.
First step drop all that junkfood crap out of your diet, it has no place anymore, this means no fast food if you can help it.
We'll be trying the 6 meal approach if it is possible for you. The idea is to have 6 smaller meals a day then just 3 big meals, thisll help speed up your metabolism and burn the fat away!

Breakfast:
1 bowl of cereal or porridge. No junk high is sugar etc cereal, something healthier and high in protein and fiber like wholemeal cereal from Uncle Tobys.

Morning Snack:
2 handleful of nuts and a banana or other fruit.

Lunch:
Some lean meat like a chicken breast (preferably not fried) and a serving of salad.

Afternoon/before workout snack:
Have this at least an hour before working out
A can of tuna or a serving of fish.

Post Workout (Optional):
Protein Shake - Have it within 30 minutes of finishing your workout.

Dinner:
More lean meat high in protien, perhaps a lean cut steak and have it with steamed veggies.
OR
Pasta with tuna or mince or chicken mince.

Thats just a sample diet, just try and eat around that and healthily. I hope it helps as at least a guideline.

Week 3 & 4 Workout:

3 sets of:
15-20 Push Ups
8 Shoulder press
5 - 8 Chin ups
10 - 15 Each Leg Step Ups (find something atleast 50 -70 cms that you can step up onto)
10 - 15 Deadlift
50 Second Plank Hold

Week 3 & 4 Cardio:
Same story as last two weeks.
5 Minute warm up
30 seconds at a fast pace followed by 90 seconds at a slower more comfortable rate. Repeat 8 times this week.
10 seconds at a face pace followed by 120 seconds at a slower more comfortable rate. Repeat 4 times.
5 minutes warm down and stretch afterwards.

Example Schedule:
Monday: Work Out
Tuesday: Cardio
Wednesday: Work Out
Thursday: Cardio
Friday: Work Out

Same as the first two weeks, Work out 3 times a week with at least a day between each workout and do cardio at least twice on the days between the workouts. Rest on weekends.

Nutrition:
Same as the first two weeks:
6ish meals a day with no junk food or fast food if you can help it.

Week 5 & 6 Workout:
You're nearly there! Keep going!

3 Sets Of:
20-25 Push Ups
Either:
10 Bench Press
or
15-20 Rows/Recline Pulls
12 -15 Bicep Curls with dumbbells.
2 Minute rest
10 - 15 Jump Squats
15 Each Leg Calf Raise
2 Minute rest
15 each Leg Dumbbell Lunge
15-20 Burpee's
55 Second Plank Hold
2 minute rest.

This weeks a bit longer but it is to get bigger gains and finish the last stage of getting ripped!

Week 5 & 6 Cardio:
Same stuff but again a little longer!
5 Minute Warm up
30 Seconds at a quick pace, 90 seconds at a comfortable pace. Repeat 10 times.
10 Seconds at a quick pace, 120 seconds at a comfortable pace. Repeat 6 times.
5 minute warm down and stretch.

Schedule:
As before, work out 3 times a week cardio 2 times a week. Example:

Monday: Work Out
Tuesday: Cardio
Wednesday: Work Out
Thursday: Cardio
Friday: Work Out.

Nutrition:
Keep it the same roughly 6 small meals a day instead of the 3 big ones and drop the junk and fast food out as much as you can.


Well thats it, in 6 weeks you sound be able to drop a few kilos/ get cut up quite a bit.

Please give me some feedback on this workout and what you think could be added/ changed to make it more effective.


This will be great for me to so thanks for posting it!! I need to get myself i good beach bod

Impo
June 13th, 2012, 11:53 PM
Also Impo this is for you as well ;)

6 Weeks Beach Body Builder! Male Version (Yes this means I'll also do one more aimed at females as well.)

I suggest investing in some dumbbells if you are serious about getting in and staying innshape if you dont want to use the gym and dumbbells will be used in this workout. you can get a set of 20kilo changeable dumbbells for ~$60 and thats all you'll need for a long while.

Hello! This'll be a ~6 week program to get your body in shape for summer/beach holidays.
Basically it'll just be a rotation of 2 weeks for 6 weeks to help you get a good body quickly.

Week 1 & 2 Workout:

3 sets of:
10-15 Push Ups
8 Bench/ Dumbbell Press
2 minute rest
10 - 15 (Each Side) Bicep Curls (Use dumbbells)
10 - 15 Squats
2 minute rest
10 - 15 (Each Side) Forward Lunge
45 second hold Plank
2 minute rest

This will be done:
Mondays, Wednesdays and Fridays. If you can't manage to do them on those days make sure that you can do the workout 3 times a week with at least a day between each workout.

Week 1 & 2 Cardio.

Say hello to your new best friend, interval cardio training.

Five choices here.
You can either do this jogging, rowing, skipping, swimming or cycling your choice.

The plan:
5 minute warm up, so perform your chosen activity at about 40% your max effort so its just nice and easy.
Now
On your chosen activity perform it as fast as you can or close to your max speed (quickly) for about 30 seconds (Count in your head or use a stop watch.) then drop the speed to a much more comfortable rate and maintain this speed for 90 seconds. Repeat this process 6 times
Next step:
On your chosen activity perform it as fast as you can or close to max speed for about 10 seconds then drop the speed to a more comfortable rate and maintain this speed for 120 seconds. Repeat 2 times.
Finally
5 minutes of a cool down and a quick stretch to finish it off.

Do this twice a week, between Workout days. Heres an example schedule you can try to stick to:
Monday: Work out
Tuesday: Cardio
Wednesday: Work out
Thursday: Cardio
Friday: Workout Out.

Nutrition:
This isnt my strong point but try this out.
First step drop all that junkfood crap out of your diet, it has no place anymore, this means no fast food if you can help it.
We'll be trying the 6 meal approach if it is possible for you. The idea is to have 6 smaller meals a day then just 3 big meals, thisll help speed up your metabolism and burn the fat away!

Breakfast:
1 bowl of cereal or porridge. No junk high is sugar etc cereal, something healthier and high in protein and fiber like wholemeal cereal from Uncle Tobys.

Morning Snack:
2 handleful of nuts and a banana or other fruit.

Lunch:
Some lean meat like a chicken breast (preferably not fried) and a serving of salad.

Afternoon/before workout snack:
Have this at least an hour before working out
A can of tuna or a serving of fish.

Post Workout (Optional):
Protein Shake - Have it within 30 minutes of finishing your workout.

Dinner:
More lean meat high in protien, perhaps a lean cut steak and have it with steamed veggies.
OR
Pasta with tuna or mince or chicken mince.

Thats just a sample diet, just try and eat around that and healthily. I hope it helps as at least a guideline.

Week 3 & 4 Workout:

3 sets of:
15-20 Push Ups
8 Shoulder press
5 - 8 Chin ups
10 - 15 Each Leg Step Ups (find something atleast 50 -70 cms that you can step up onto)
10 - 15 Deadlift
50 Second Plank Hold

Week 3 & 4 Cardio:
Same story as last two weeks.
5 Minute warm up
30 seconds at a fast pace followed by 90 seconds at a slower more comfortable rate. Repeat 8 times this week.
10 seconds at a face pace followed by 120 seconds at a slower more comfortable rate. Repeat 4 times.
5 minutes warm down and stretch afterwards.

Example Schedule:
Monday: Work Out
Tuesday: Cardio
Wednesday: Work Out
Thursday: Cardio
Friday: Work Out

Same as the first two weeks, Work out 3 times a week with at least a day between each workout and do cardio at least twice on the days between the workouts. Rest on weekends.

Nutrition:
Same as the first two weeks:
6ish meals a day with no junk food or fast food if you can help it.

Week 5 & 6 Workout:
You're nearly there! Keep going!

3 Sets Of:
20-25 Push Ups
Either:
10 Bench Press
or
15-20 Rows/Recline Pulls
12 -15 Bicep Curls with dumbbells.
2 Minute rest
10 - 15 Jump Squats
15 Each Leg Calf Raise
2 Minute rest
15 each Leg Dumbbell Lunge
15-20 Burpee's
55 Second Plank Hold
2 minute rest.

This weeks a bit longer but it is to get bigger gains and finish the last stage of getting ripped!

Week 5 & 6 Cardio:
Same stuff but again a little longer!
5 Minute Warm up
30 Seconds at a quick pace, 90 seconds at a comfortable pace. Repeat 10 times.
10 Seconds at a quick pace, 120 seconds at a comfortable pace. Repeat 6 times.
5 minute warm down and stretch.

Schedule:
As before, work out 3 times a week cardio 2 times a week. Example:

Monday: Work Out
Tuesday: Cardio
Wednesday: Work Out
Thursday: Cardio
Friday: Work Out.

Nutrition:
Keep it the same roughly 6 small meals a day instead of the 3 big ones and drop the junk and fast food out as much as you can.


Well thats it, in 6 weeks you sound be able to drop a few kilos/ get cut up quite a bit.

Please give me some feedback on this workout and what you think could be added/ changed to make it more effective.

asdfghjkl I have to use this. I just have to.

And yay for the new members, welcome!

Wiilio
June 14th, 2012, 08:46 PM
Sorry I've been gone! Work is starting to get pretty hectic. And it's not letting up anytime soon, just to let you know!

CWP, I haven't started with weights yet. I really don't have many weights in the first place. I will when I get back to school though. For now, just walking/running. I have definitively dropped under 230 now. Woot woot!

I suppose push-ups, crunches/sit-ups, and anything else I can do will follow shortly!

CarefulWetPaint
June 14th, 2012, 08:58 PM
Thank you for reading it Jericho and Impo! I really hope it helps you guys carve a sick beach body! Please tell me how it goes as you are the test subjects :P

Wiilio you should also check the beach body workout out I think it could really help you drop the pounds really quickly!

Ladies, I'll write up a female version for you all soon so just sit tight cause I know you are all getting so eager to have one for yourselves! "lol"

Is there anything else anyone would like to see, I'll be changing the gym workout tomorrow/tonight.

Impo
June 15th, 2012, 08:13 AM
Well, I went from having a free night to working 6 hours, so maybe I'll start Monday.

I did a run today with an App called Zombies, Run! and I almost died doing interval training

CarefulWetPaint
June 15th, 2012, 11:39 PM
How did you nearly die Impo? Shouldnt you be going better then that?

Female Version of the beach body workout! It's been edited and aimed more towards getting some beautiful legs and a fantastic booty! If you have any idea how to improve it or have anything youd like to add to it just say.


I suggest investing in some dumbbells if you are serious about getting in and staying innshape if you dont want to use the gym and dumbbells will be used in this workout. you can get a set of 20kilo changeable dumbbells for ~$60 and thats all you'll need for a long while.

Hello! This'll be a ~6 week program to get your body in shape for summer/beach holidays.
Basically it'll just be a rotation of 2 weeks for 6 weeks to help you get a good body quickly.

Week 1 & 2 Workout:

3 sets of:
5-10 Girl Push Ups
4-6 Bicep Curl
2 minute rest
5 - 10 Squats
5 - 10 Crunches
2 minute rest
5 - 10 (Each Side) Forward Lunge
30 second hold Plank
2 minute rest

This will be done:
Mondays, Wednesdays and Fridays. If you can't manage to do them on those days make sure that you can do the workout 3 times a week with at least a day between each workout.

Week 1 & 2 Cardio.

Say hello to your new best friend, interval cardio training.

Five choices here.
You can either do this jogging, rowing, skipping, swimming or cycling your choice.

The plan:
5 minute warm up.
On your chosen activity perform it as fast as you can or close to your max speed (quickly) for about 30 seconds (Count in your head or use a stop watch.) then drop the speed to a much more comfortable rate and maintain this speed for 90 seconds. Repeat this process 4 times
Next step:
On your chosen activity perform it as fast as you can or close to max speed for about 10 seconds then drop the speed to a more comfortable rate and maintain this speed for 120 seconds..
Finally
5 minutes of a cool down and a quick stretch to finish it off.

Do this twice a week, between Workout days. Heres an example schedule you can try to stick to:
Monday: Work out
Tuesday: Cardio
Wednesday: Work out
Thursday: Cardio
Friday: Workout Out.

Nutrition:
Someone else please help me out here.
Just make sure you drop all the junk food and fast food if possible, and definitely drop out any soft drinks you have.

Week 3 & 4 Workout:

3 sets of:
5 - 10 Push Ups
6 - Dumbbell Shoulder press
2 minutes
10 - 15 Squats
10 - 15 (each Leg) Step Ups (find something atleast 50 -70 cms that you can step up onto)
2 minutes
5 - 10 Deadlift (Don't use any weights.)
5 - 10 Lying leg raises
35 Second Plank Hold
2 minutes

Week 3 & 4 Cardio:
Same story as last two weeks.
5 Minute warm up
30 seconds at a fast pace followed by 90 seconds at a slower more comfortable rate. Repeat 6 times this week.
10 seconds at a face pace followed by 120 seconds at a slower more comfortable rate. Repeat 2 times.
5 minutes warm down and stretch afterwards.

Example Schedule:
Monday: Work Out
Tuesday: Cardio
Wednesday: Work Out
Thursday: Cardio
Friday: Work Out

Same as the first two weeks, Work out 3 times a week with at least a day between each workout and do cardio at least twice on the days between the workouts. Rest on weekends.

Nutrition:
Someone else please contribute and help me out with this. NO JUNK FOOD OR SOFT DRINKS

Week 5 & 6 Workout:
You're nearly there! Keep going!

3 Sets Of:
10 -15 Push Ups
5 - 10 Dumbbell Lateral Raises
2 Minute rest
10 - 15 Jump Squats
10 Each Leg Calf Raise
2 Minute rest
10 each Leg Dumbbell Lunge
10 each leg Step up
45 Second Plank Hold
2 minute rest.

Week 5 & 6 Cardio:
Same stuff but again a little longer!
5 Minute Warm up
30 Seconds at a quick pace, 90 seconds at a comfortable pace. Repeat 8 times.
10 Seconds at a quick pace, 120 seconds at a comfortable pace. Repeat 4 times.
5 minute warm down and stretch.

Schedule:
As before, work out 3 times a week cardio 2 times a week. Example:

Monday: Work Out
Tuesday: Cardio
Wednesday: Work Out
Thursday: Cardio
Friday: Work Out.

Nutrition:
Just keep doing whatever you've been doing, NO JUNK FOOD OR SOFT DRINKS



Also put up a new gym workout.

Impo
June 24th, 2012, 04:47 AM
Asdfghjkl I'm so disappointed in myself for not starting the 6 week workout yet, but work was hectic

I ran again today, and it didn't even hurt that much. 5k, I feel I should step it up to 6 or 7 next time!

fiOWNya
June 24th, 2012, 08:58 AM
Uh, the girl workout is wimpy. Just saying, I could do that right after I had my son. =P I'll do the male version in the afternoon, with P90X2 in the morning. I've been looking for a little extra before bed anyways. And I'll skip the diet (as Paleo is working great for me and I can't eat grains without puking. ;) ).

Just saw the request for a Paleo diet example? I'll give you a few examples of breakfast/lunch/dinners, I usually just rotate between these meals.

Breakfast -
2-4 eggs with steak, chicken, whatever meat is in the house, avocado. (my favorite)
Omelet.
Frittata.
Meat and veggies (I prefer spinach, kale, and other dark green veggies in the morning, but anything works).
Leftover dinner.

If I do a strength workout before breakfast, I usually throw in a sweet potato or two.

I see bacon/sausage as cheats because they are more processed, I'll have that once or twice a week. If I know I'll have a busy day and don't have leftovers, I'll hardboil some eggs the day before and maybe cook up some steak (I love cold steak, oddly) that I can get out of the fridge and go.

You don't have to do so many eggs, it's just easy and cheap and I like them. ;)

Lunch -
Generally a really big salad with meat and avocado. No dressing or a homemade (a la more natural) dressing.

I usually skip lunch, because I'm not hungry.

Dinner -
Meat and veggies. On workout days, higher carbs.
Some of my favorites:
Chicken Curry
Taco filling salad (pretty much, no taco. ;) )
Chicken Salad
Apple and Apricot Pork Chops
Fajitas (no tortilla)
Grilled chicken/steak on the BBQ
Beef stew

The rule of thumb is - no snacks. If you're still hungry, eat more during one of the meal times. Also, don't drink your calories. So, for drinks - water.

At the end of the day, if you're trying to lose weight, you want to stay under 100g of carbs. If not, 150-200 maintains, more than that often causes you to gain weight (if that's your goal, that's fine of course). Protein, you want .8-1.2 grams/kg of body weight. Fat, enough to keep you full. When you go Paleo, you often get fat adapted, so you use fat for energy rather than glucose/carbs.

Primal, for those curious, is pretty similar, only a little less strict - primal allows dairy for those with no adverse effects and doesn't mind rice/potatoes as much as paleo seems to. I'm probably a little more primal than paleo on a general basis.

EDIT: Forgot to mention, when you buy your food, get the most natural, unprocessed version you possibly can. If you have to buy conventional meat, get leaner cuts. Veggies - frozen is often fresher, because they get frozen right when they're gotten from the fields. I try to get local grassfed beef and local, freerange chicken, local veggies that I freeze if I can, and when I have milk, I usually go with raw milk from a trusted farm.

CarefulWetPaint
June 24th, 2012, 02:10 PM
Thats good to hear Impo! You're definitely getting fitter then! Yay for you.
I recently took the last week off working out/exercising because I was starting to feel really run down :S But back into it this week! Another yay!

Haha I know its pretty wimpy Fiown but its more for girls that really don't work out at all and arent very fit and want to improve that quickly before summer etc. I dont really expect someone like you to even be interested in it xD

Thats for writing that up, I might condense it down a lil bit then put it on the front page for everyone to see :) Snacking during the day is the wayyy toooo goooooooooooooooo! Just don't have junk food ;) My snacks are like tuna and fruit :P

Also you dont really need to have under 100g of carbs, if you want to lose weight all you really need to do is have less calories than you burn in a day.

Evanlyn
June 29th, 2012, 05:58 AM
Username: Evanlyn
Why you're joining: Because I am seriously unfit. Like seriously, I have a high motabolism, so I can eat basically anything and not get any bigger, but I am sooo weak and unfit it's crazy.. so anyway, joining to try to get fitter :)


How do you feel about working out/exercising with other people? Do you prefer doing it alone where no one can see you or do you prefer having other people with you? Why is this? I am not comfortable exercising with others around. Mainly because.. I suppose I'm embarrassed by my lack of fitness / strength..

What is your fitness goal? At the moment? To be fit enough to run 1.2KM for a camp I go to each year..
How long have you been working out for? Basically.. never; I sometimes hop on my exercise bike, and occasionally go out for a short jog, but that's it.
What is your motivation to work out? My friends who are really active.

fiOWNya
June 29th, 2012, 09:57 AM
Also you dont really need to have under 100g of carbs, if you want to lose weight all you really need to do is have less calories than you burn in a day.

Oh, I know, I was just quoting primal/paleo. If you're careful with your carb intake, you'll lose fat faster. But being at a deficit will do the same thing, if you're eating well and not starving your body. It's just an easy number for people to work towards (and honestly, very easy to stay under if you don't eat processed foods).

Dark Azelf
June 29th, 2012, 01:47 PM
OOOOOO imma have to join this.

Sign Up:
Username: Dark Azelf
Why you're joining: Im do a bit of bodybuilding and also doing a course to become a personal trainer next year as im a already a qualified gym/spinning/circuit instructor. My goal eventually is pretty much get as big as i can be naturally. Im only small height wise so yeah. =P

Height: 5'5
Weight: ~152 Lbs
Bodyfat: about 12-14% as ive just come off a bulking cycle and part way into a cut atm.

Im trying to cut up for summer to get some definition going currently which is proving annoying to say the least (i.e ~8% bodyfat). =/ Using a ketogenic diet (<50g carbs per day[bar before and after workouts to replace lost muscle glycogen]) extremely high protein diet (Also alot of veg. :) ) (1.5-2.0 grams of Protein per lb of body weight) to stop muscle wastage and force your body to burn fats as energy since that is the only real diet ive had success with for definition.

A typical day would somewhat go like this on my cutting diet;

Breakfast:
4 eggs (remove a couple of yolks)
Protein Shake
Hand full of Peanuts
(Other supplements i take: Fish Oil, Multivit Tablet, Cissus Quadrangularis (awesome natural supplement) and Creatine Monohydrate)

Mid Morning Snack
A piece of fruit and some form of various cooked meat

Lunch
Steak and a Load of veg

Tea
Some nuts or cheese or something like Turkey ham, something random and low in carbs i.e peanut butter.

Supper
Grilled Chicken and Cheese Salad
Protein Shake


Around my workouts ill have things like Oats, Juice or something else. I usually have simple carbs rather that complex for quick energy.

As for when im bulking up my diet changes quite dramatically. My calorific intake increases to about 2600+ ish per day give or take. I have Oats for breakfast with Honey, Peanut Butter, whole fat milk and Protein Shake mixed in which about 1000 calories and im not so concerned with carbs and i eat alot of complex carbs like Brown Rice, Brown Pasta and Brown Bread.

Ive only been bodybuilding for a year so still along way to go. Currently weight train 3x a week in split routine which is essentially the following;

Day 1: Biceps, Chest, Forearms
Day 2: Rest
Day 3: Triceps, Back and Abs
Day 4: Rest
Day 5: Shoulders, Legs and Abs
Day 6: Rest
Day 7: Rest

Obviously sometimes this changes because of work etc but yeah.

I do interval training on my workout days which is 4 sets of 45 second sprints on a ridiculously high intensity split up by 4x45 second slow jogs.

I go really heavy when lifting as i find thats how i make the most progress 6-10 reps x 4 sets. I do 3 exercises per major muscle to failure and like two for others.


But here are some pics for progress etc.


http://i47.tinypic.com/174q9x.jpg
Biceps and Chest - cant really see chest tho lol
http://i47.tinypic.com/208a61e.jpg
Sunburn chest lmao.
http://i46.tinypic.com/2n6ekqf.jpg
Upper Back and reverse biceps.
http://i46.tinypic.com/feq4y9.jpg
Lat Spread

Also i am actually wearing pants i know it looks strange but i cut them out the pics lol. XD

CarefulWetPaint
June 29th, 2012, 03:15 PM
Welcome Evan! We can definitely help you out with dieting and workouts here, we'll get you doing that jog EASILY! Theres plenty of workouts for you too use and IM sure more are about to come.

Azelf, thanks for joining! I can see you being a very valuable member to the club indeed, with those qualifications and such. Is there any workouts you want to contribute, maybe a beginners workout or something like that? And dietary stuff would be fantastic! I'm definitely going to add it too the front page.
Also awesome more pictures! I am excited to see the progress. I think seeing how bodies develop is really cool. You should take a photo everyday and turn it into an epic time lapse. That would be amazing!

That is true fIOWN, I'll be honest I havent really paid much attention to my diet as I just eat what I'm given but thats definitely going to change when I move out :P So any dietary plans/ideas are very welcome to me. :)

Dark Azelf
June 29th, 2012, 04:43 PM
Glad to join. :) Ill post some more pics but i need to get them onto this laptop first lol.

Also a fantastic tool for those of you looking into any part of dieting would be this;

The following calculator is to be used for maintenance. If your goal is weight loss, adjust your daily caloric intake by decreasing it by 500. If weight gain is your goal, increase the maintenance by 500.


http://www.bodybuilding.com/fun/macronutcal.htm

Really helped me set my diet goals and boundaries. Some of you may find it useful. :)

These are the guidelines i use, everyone is different but i find this the most effective;

Complex Carbs (e.g oats, brown bread rice and pasta) are the ones you SHOULD eat. Simple (i.e sugary/starchy carbs; white bread, pasta, rice, potatoes) carbs get broken down fast and the body stores it as fat if you dont use it quicky, so only eat simple carbs pre for energy and post workout to replace glycogen. Like 50 grams id recommend.

*<50 grams of carbs per day for rapid weight loss along with the calorie deficit intake provided by that calc. You NEED to keep your protein high (1.5-20 grams of protein per lb of body weight) for this or the body will break down muscle tissue for energy. Eat lots of natural healthy fats (steak, peanuts etc) for energy also. This is the one im using at the moment to strip myself of bodyfat and get definition. Not recommended for prolonged periods.

*50-100 Grams of carbs per day for gradual weight loss along with the calorie deficit intake provided by that calc.

*150 Grams of Carbs maintenance. See calc for calories

150-200 grams: gradual weigh gain. See calc.

*250+ grams. You'll either pile on weight and become obese or you run marathons lol.

When im bulking up i tend to shoot the 150-200 grams of carbs per day and i weigh 152lbs, so my bulking range would be 3236 calories per day. Maintenance would be ~2700kcal with 150 grams carbs and weight loss would be ~2100kcal with 50-100 grams carbs.

Eat as much veg as you want, fruit is ok slightly sugary though so try and limit this. Natural fats are great, all meats are great. Beans are great so are nuts. Dairy products are great. Basically try and eat as natural as you can and keep your protein intake at 1.5-2.0 grams per lb of bodyweight per day if you want to maintain and build muscle. Drink like 1-1.5 gallons of water a day.

As for beginner workouts id suggest are just do body weight exercises to start off with (i.e: push ups, pull ups, crunches, v-sits, squats, planks etc) there are LOADS, you can throw some resistance machines in there but those are meh imo and are very limited in what they do. vipr (http://www.viprfit.com/Portals/2/Images/vipr_slider_3_img.jpg) and TRX (http://www.bluecoatsports.co.uk/blog/wp-content/uploads/2012/05/TRXspecialty-training-.jpg) are awesome for beginners also because you can do lots of different things with them. Honestly there is more of a benefit out of body weight exercises than resistance machines imo. Ill use an example, my friend used machines alot and when he picked up his first barbell he could not keep it stable at all because he was so used to the machines keeping the stability for him lol. Move onto free weights after once you've built yourself up a bit after bodyweight. Bodyweight exercises are just awesome no matter what stage you're at though.

Ill post an example workout later and go into more depth if anyone requires, im short for time so i may have missed something.


EDIT:

http://www.bodybuildingpro.com/crumcake.html

This is another example of a cutting diet.

CarefulWetPaint
July 2nd, 2012, 04:32 PM
Oh thats some really good information for people who need help with dieting indeed Azelf! Thanks heaps about that, I think we are on our dietary discussion haha!

Has anyone heard of the Zone Diet? I read about it a week or two ago and was thinking of looking into it a bit more. Would anyone be interested in any information on it I found, I think its a diet for cutting down from what I remember.

Impo
July 8th, 2012, 01:42 AM
Yay I'm continuing my running regime, a total of over 160km now!

And I thought with holidays I'd be able to focus more on fitness and health but nope, my work is being a be-atch

Perrie ✿
July 9th, 2012, 02:11 AM
joining n__n lol

Username: dragonomega
Why you're joining: I thought it would be nice to read other peoples suggestions of how to get fit/lose weight and to contribute my own ideas which are lacking right now. (I am writing up something that I don't think has been mentioned).

My topic answers;
Do you have a nutrition plan or diet that you follow? If so what is it? Would you like to see more dietary talk in the club?

It's not really a plan, just a know-what-to-stay away from kinda thing. I tend to stay away from fatty meats such as Bacon etc (i love bacon so this is hard). I dislike Chips and the sorts and I can only eat the White from eggs, I love fruit and veggies are cute too n_n i just called a vegetable cute. Frankly; I've been told numerous times that I'm doing okay in what I'm doing food-wise, however the bad things what I like (see: bacon, chocolate, CAAAAAAAAAAAAAAAAAAAAAAAKE OH MAN I LOVE THE CAKE) and I also eat too many carbs, which wouldn't be bad if I actually burnt them off lol. When it comes to meal times I'm screwed because idk what to have, everything that I want contains them (pasta, rice, bread) Going back to my 'good eating' comment, they cray. I would like to see a bit more dietary talk in the club, from what I've seen it's pretty much exercise plans. :)

Oh, and as for what the plan is it's usually;

Breakfast - Toast (carbs)
Dinner - (school) I'd just buy a sandwich (oop carbs) or if I brought my own, sandwiches (hello again)
Tea - (british, duh) Some form of Chicken (i love chicken ok), Rice/Pasta (we meet again)

For snacks I'd usually have idk yogurt or something. Or when there's fruit (brother likes it tooooooooo).

How do you feel about working out/exercising with other people? Do you prefer doing it alone where no one can see you or do you prefer having other people with you? Why is this?

I H . A . T . E exercising with other people. I'm an extremely self conscious person. I'd never do P.E or Dance at school because of it. I have a messed up sleeping pattern because I work it around my exercise. Starting from today (lol) I get up at 4:30 and go Bike Riding, no ones around so it's perfect but it may mess my sleeping pattern up. When I get back I rest until like 8 and then basically use the Wii to do the rest of my exercise, it's in the comfort of my own home and I enjoy it. (my write up includes the wii yay). When I go to my sisters I usually use her boyfriends weights + use the Wii.

What is your fitness goal?

To get to a weight and get a body that I can feel comfortable in and actually stop being so self conscious and watching people from the sidelines.

What is your motivation to work out?
Thinking about the future (probably 10 years) and seeing that if I keep going how I am now I'll easily be, well, dead. It scares me, and it gets me motivated.
/life story

CarefulWetPaint
July 9th, 2012, 03:15 AM
Getting up there Impo! You're definitely going well!
Naww are you not having enough time to work out? Would you prefer a shorter regiment so you can fit it in easier? Would anyone else like workouts that take only 30 minutes max?

Welcome!!
I'd really like to see more dietary discussion as well Dragon! This is why I'm going to look into the zone diet for a bit for some members to try out.
Bacon is great I have it all the time!
Maybe you should try having brown rice and pasta since it has more complex carbs that are good for you! Just remember you should be exercising a lot if you're going to be eating a lot of carbs!

Naww so you don't like working out with people around either? Did you know it actually helps you as you can push yourself harder with people around which is a good thing! yay!

Also I changed the home workout and I might try and change the gym workout in a few days as well, does anyone else want to contribute a gym workout?

Dark Azelf
July 9th, 2012, 03:39 PM
@ dragonomega

Well for the most part your diet seems ok. Btw bacon is ok, its a natural fat and has many less saturated fats than most other popular meats. Its also a good source of protein and fats also elevate testosterone levels which has a positive effect on muscle just dont overdo it and you should be fine with that. You are eating alot of simple white carbs though which is rather bad, switch to brown bread/pasta/rice and complex carbs. Slower to digest and so the energy is released more gradually. White stuff just goes straight through you spikes your insulin because it gets converted to sugar rather fast and puts you in fat storing mode because your body cannot use all of that. Another benefit is you will feel fuller for longer because of the longer breakdown. The ONLY times you should eat simple carbs are pre and post workouts. Pre for quick energy and post to replace lost glycogen in muscles from exercise. Not much though about 50-70 grams is all you need. Otherwise stuff like cake, white bread etc is a big big no no in dieting lol. Best just avoid cake etc all together. Might want to eat more protein though. When you gain muscle thanks to the protein intake you will seem a LOT more toned up. Plus the more muscle you gain the more calories you burn due to them needing the calories to function.

I could post a few things/exercise program you could do at home if you'd like that will help you tone up ? Bike riding is good for toning the legs and also cardio so keep at it. :)

Also http://www.bodybuilding.com/fun/macronutcal.htm is an amazing tool to know how many calories you should be eating. Something people often make a mistake of is not eating enough calories in a day. Its like a double edged sword, if you eat too much you get fat and if you dont eat enough you get fat because your body goes into starvation mode, your metabolism slows down and you start to store fat because your body is like "oh crap im not getting enough nutrients -stores-". The body then breaks your muscle down as energy and you become "skinny fat". I made that mistake many years ago cos i wasn't eating enough so trust me, i was skinny and fat at the same time junk looked redic lmao! Anyway ill stop rambling but yeah that calc is awesome. :)

Hope this helps a little.

EDIT:

Ive lost 4lbs from two weeks ago and looking slightly more defined ab wise i maintained all of my muscle too (@ 148lbs now). Ive reintroduced about 120ish carbs a day now ive lost some of the weight from my bulk up for gradual weight loss rather than the steep weight loss of a ketogenic diet (hate so much leaves me drained at hell and i fele like snapping people up lol). Still on a calorie deficit diet tho (2100 a day) Ill post some pics later also.

Annnd a beginner exercise program, been busy so yeah that should be up sooonnnn lol.

edit:2

The zone diet sounds cool. I dont really know much about that though. :(

Has anyone heard of intermittent fasting ? Its basically where you cram all your calories/protein in like an a 6-8 hour window say ( say 2pm -8pm) and then dont eat for 24 hours. Done once a week. Apparently it makes the fat drop off of you and raises the human growth hormone level (extremely useful for gaining muscle) so you feel fresh and hyperactive the next day. (Also you dont lose muscle as muscle breakdown only occurs after like 48 hours of continuous fasting).

Flute
July 11th, 2012, 01:21 PM
Hey, I've been a boxer for six years. Would it be okay if I shared the routine I started on, even if I don't join the club?

This is a great club, the only reason I don't think I should join is because I don't feel I would be as active and I need to be.

CarefulWetPaint
July 11th, 2012, 10:02 PM
Dark you really contribute so much good stuff to the club it is so so helpful! I'll get to writing up some stuff on the Zone Diet for you all soon, promise!

And Flute of course you can share your routines, it doesnt matter if youre part of the club or not anything that could help out mother people is welcome!

Perrie ✿
July 11th, 2012, 10:07 PM
So since I joined literally the only exercise I've done is spending like 2 hours on Just Dance and going on the Crosstrainer for like an hour a day. It's still roughly 3 hours but idk ))): But today is my college 'taster' day meaning I have to go there and do dance so I'm gonna die omfg

Impo
July 12th, 2012, 05:32 AM
dance is actually a very physically demanding exercise

and today I think I ate a whole packet of biscuits
will power = 0

CarefulWetPaint
July 12th, 2012, 06:26 AM
Dont worry impo I'm sure you'll make it up tomorrow as do some extra cardio or something! I demolish packets of Tim tams and cookies all the time so it wont be bad.

On the willpower thing though its better to give yourself tears every now and then instead of just cutting yourself off completely. I think I read the best way is to not tell yourself you won't have it and instead say you'll have it later of you do something etc and possibly continually putting it off so just be confident impo!

Perrie ✿
July 12th, 2012, 06:45 AM
o m f g. Out of the 5 hours that I was at college today 3 were dancing. That literally killed me. I enjoyed it though, so it looks like when I start college properly in September I'll be doing a lot of exercise. For now I'll just have to do exercise using the Wii and whatever else I find useful.

CarefulWetPaint
July 12th, 2012, 05:33 PM
Dancing is very good for you and your core! I think its a fantastic exercise to be doing! What do you use on the Wii? Just Wii fit? And by whatever you find useful do you mean like strength building exercises?

Impo
July 12th, 2012, 08:25 PM
Dont worry impo I'm sure you'll make it up tomorrow as do some extra cardio or something! I demolish packets of Tim tams and cookies all the time so it wont be bad.

I'm not going to the Gym today and it's too wet to go running D:
Luckily I bought a skipping rope from the mall today so I might try and jump some rope but I got really tired really quick :/

On the willpower thing though its better to give yourself tears every now and then instead of just cutting yourself off completely. I think I read the best way is to not tell yourself you won't have it and instead say you'll have it later of you do something etc and possibly continually putting it off so just be confident impo!

That's good to hear. I might just try and do some home exercises today :D

Perrie ✿
July 13th, 2012, 03:08 AM
Dancing is very good for you and your core! I think its a fantastic exercise to be doing! What do you use on the Wii? Just Wii fit? And by whatever you find useful do you mean like strength building exercises?

On the Wii I use Just Dance. :x Wii Fit is kinda boring for me tbh. JD kills me though. And by useful I just meant anything that basically has me doing exercise lalalala. The only thing that fits that though is the Wii and my Crosstrainer that never gets used.

CarefulWetPaint
July 13th, 2012, 06:46 PM
Oh well at least you're having fun on just dance. I assume you're a dancer with all this dancing you do!
Oh why don't you use you're cross trainer?

As long as youre doing something impo all is good! You should be doing the 6 week thing for your holiday body though!

Perrie ✿
July 14th, 2012, 06:36 AM
Oh well at least you're having fun on just dance. I assume you're a dancer with all this dancing you do!
Oh why don't you use you're cross trainer?

As long as youre doing something impo all is good! You should be doing the 6 week thing for your holiday body though!

I'm a performing arts student so dancing is mandatory ): I prefer acting/singing > dancing tbh.

My cross trainer is like really old so when it's used it creeks like hell, my mum keeps saying she'll fix it but the day never comes.

Impo
July 14th, 2012, 04:29 PM
My cross trainer is like really old so when it's used it creeks like hell, my mum keeps saying she'll fix it but the day never comes.

omg put in headphones they'll drown it out. The treadmills at the gym are loud but I can't tell (the people around me can though)

CarefulWetPaint
July 14th, 2012, 09:55 PM
Oh thats really cool! I wish you the best of luck with that Dragon!

Oh who cares about the sound it makes just put on some headphones/earphones and youll be set! Music while you work out is where its atttt!

So I was thinking to get some more activity in this club I'd post a health recipe once a week that I find in Australia's Men's Health and Men's Fitness as a way to help people who need some healthy food recipes etc. I would also encourage members to post their own recipes as well and maybe we can put together our own diets from the recipes we collect! (sounds fun doesnt it!)

Impo
July 15th, 2012, 03:53 AM
Today my family went to McDonalds and I only had a bottle of water because McDonalds is disgusting I am proud of myself. Did anyone else know they put the kilojoules next to each meal so now you get to feel extra guilty! I like it!

Dark Azelf
July 15th, 2012, 02:03 PM
Today my family went to McDonalds and I only had a bottle of water because McDonalds is disgusting I am proud of myself. Did anyone else know they put the kilojoules next to each meal so now you get to feel extra guilty! I like it!

Well you can still be healthy and eat at Maccies, i know in the UK at least they do grilled chicken salads (which to be fair are kinda nice imo) and fruit etc. =P

accually iz mcdolandshttp://i1.kym-cdn.com/entries/icons/original/000/003/549/1307920884001.jpg

Went to the gym today, was back and triceps day tagged some abs onto the end too. Couldn't do any deadlifts (which is annoying as its my best lift) tho as ive done something to my back at work which sucks ass. I basically avoided all lower back exercises and just stuck to rows etc for upper back. Bent over rows didnt hurt me though i hope i havent snapped any crap up in there. =/

Going to try a day of intermittent fasting tomorrow and then do it once a week. Wish me luck. Might continue it if it works as its meant to be awesome.

CarefulWetPaint
July 16th, 2012, 02:00 AM
Well heres the first recipe im going to share, taken from Mens Health Australia:

Hamburgers With Mushroom Sauce!(4 servings; 21 minutes to make)

Ingredients:
700g ground sirloin.
Salt and pepper
1/2 Tbsp olive oil
1 medium onion, sliced
2 glaric gloves minced
100g button or swiss brown mushrooms (stems removed) thinly sliced.
1/2 tbsp flour
1/2 beef/chicken stock
1 tbsp tomato sauce
1 tbsp soy sauce (low sodium recommended)
1/2 Worcestershire sauce.

Steps:
Step 1 (minutes 0 - 11)
Sear the burgers.
Preheat the oven to 90 degree's C. On the stove heat a large frying pan on medium-high. Season the burgers with salt and pepper and add the oil to the hot pan and swirl, then add the burgers. Cook them until they're browned on both sides and medium-rare; 3-4 minutes each side. Put the burgers on a baking tray and put them in the oven to keep them warm.

Step 2 (minutes 12 - 17):
Saute the Veggies
Add the onions, garlic and mushrooms to the frying pan and cook them until they begin to brown; 5-7 minutes.

Step 3 (minutes 18-21):
Make the sauce.
Sprinkle the flour over the veggies and stir with a wooden spoon to coat. Stir in the stock, breaking up any lumps and add the tomato, soy and worcestershire sauces. Cook the sauce until it thickens; 2-3 minutes. Serve the burgers topped with the sauce on either spinach or wholemeal buns.

Nutrition info per serving:
1840 kilojoules, 50 grams protein, 7g carbohydrates, 1g fibre, 22g fat, 406 mg sodium.\

Hope you guys enjoy and try it out! Again all credit on the recipe to Men's health Australia.

Perrie ✿
July 16th, 2012, 11:18 AM
I've been awful this weekend because I've done no exercise. I was nursing my hangover ): But I did try to eat healthily. Well I didn't eat anything but w/e.

This week I'll get things back on track. Hopefully. :x

CarefulWetPaint
July 16th, 2012, 02:07 PM
So dark you target specific muscle groups when you hit the gym? Wanna share your routine? :P also it's no good when you hurt yourself so make sure you don't make it worst working out.

Haha dragon don't even worry I had the worst weekend.. I had maccas subway hungry jacks and KFC instead of healthy food. My body did get angry at me and make me sick when I got home but hey. I'll work it all off this week anyway!

Dark Azelf
July 16th, 2012, 07:26 PM
So dark you target specific muscle groups when you hit the gym? Wanna share your routine? :P also it's no good when you hurt yourself so make sure you don't make it worst working out.


Sure, this is what is currently. Its a 3 day split routine at the moment.

Biceps + Chest

Chest

Flat Bench (Main exercise)

Decline Bench or Decline Dumbell Press or started doing some Guillotine presses also recently. (awesome for man cleavage aka upper chest lol!)

Incline Flyes or one of above exercises.

Bicep

Barbell Curls / Preacher Curls

Incline Hammer Curls

Arnold concentration curls

All above are 4 sets of 6-10 reps. Ill alternate between pyramid and reverse pyramid.

Abs ill super set crunches, v-sits and planks to failure. About 6 sets. Ill tag these on if i dont feel tired.

Rest Day

Triceps + Back


Back


Lower

Dealifts

Cable back extensions

Upper

Bent over rows

Pull Ups or Seated Rows or Bent Arm Pull Overs.

Single Arm rows

Triceps

Narrow Grip Bench super setted with skull crushers and narrow/diamond press ups. (absolute killer, gives you huge triceps though, i still ache for like 3 days after after this mofo).

Tricep kickbacks, extensions or Pulldowns on machine.

All are 4 sets of 6-10 reps. Ill alternate between pyramid and reverse pyramid.

Rest Day

Shoulders and Legs


"legs"

Squats

Shoulders

Shoulder Press super setted with behind neck press

Arnold Press

Upright rows

Rear Delt Rows or rear delt flyes

Shoulder Shrugs super setted with calf raises with barbell.

Ill then finish off with some soft tissue work i.e my subscapularis + infraspinatus muscles in my rotator cuff. I used to have some bad shoulder problems as my deltoids were so well developed around the aforementioned and caused impingement. Alot of weight lifters get that problem lol. ;(


Rest Day

Rest Day

My shoulder and leg day is kind of a mess tbh. Mainly because i hate training my legs because they are already pretty big as it is, well apart from my calves which are ass lol.

Im kind of unorthodox when i train, i go heavy compound exercise (i make the most mass and strength gains on these as they recruit more muscle fibers and release more HGH) to start off with then isolate muscles later on in the session. I kinda like hitting stuff twice in once week and my body reacts best this way ive noticed and i make the most muscle gains that way. I go to failure also.

Ill also sometimes switch it up every few months i.e ill do back and biceps one day so i can hit them both with rows, then ill do triceps and chest then next so i can hit them both with bench etc.

On my rest days ive started to do some jogging and ill do some abs if i feel like it too like once or twice lol.

So yeah thats it lol. If you want more info like the weight lifted etc let me know.

CarefulWetPaint
July 20th, 2012, 06:18 PM
Dont be slacking on your legs or you'll become top heavy and look silly! :P

I was thinking of sharing a targeted routine as well, cept it does legs and arms on the same days so I dont know what people would think of that.

Would you like to explain pyramid training for us a little more though, I'd personally really appreciate it :)

Dark Azelf
July 20th, 2012, 07:07 PM
Dont be slacking on your legs or you'll become top heavy and look silly! :P

I was thinking of sharing a targeted routine as well, cept it does legs and arms on the same days so I dont know what people would think of that.

Would you like to explain pyramid training for us a little more though, I'd personally really appreciate it :)

My legs are already pretty big i used to play football/soccer and jogging also trains your legs partially, i do alot of walking and im also on my feet all day from work anyway. =P

Pyramid training is pretty simple and basically all it is is you increase the weight and do less reps with that weight as it gets heavier with each set. Reverse Pyramid is the opposite, you start extremely heavy and with less reps (~6) and then take weight off each turn and by your last set you will end up at 10/12 reps with a slightly lighter weight.

CarefulWetPaint
July 23rd, 2012, 01:06 AM
Still you shouldnt neglect your legs :P

Oh I see I see! That's interesting then I had a general idea of it but I hadnt really incorporated it before because changing weights is such a pain. /lazy Im sure heaps of people would find that interesting, also I hope you dont mind if I put your workout up as the new gym program, crediting you of course.

Heres my next workout for you all, it's my personal adaption of a fight club workout used (apparently) by Brad Pitt for his role as Tyler Durden. It's muscle group targeted and incorporates legs instead of only focusing on upper body. Use a weight that allows you to do the set number of reps without failure but any more puts you over this limit.

3 Sets of each exercise with either 60 seconds rest after each exercise or 90 seconds after every two exercises.

Monday
25 Push Ups
15 Chest Press
15 Incline Press
15 Chest Fly
15 Hip Bridge
15 Calf Raise
15 Squat Raise
15 Reverse Calf Raise

Tuesday
15 Pull Ups
15 Seated Row
15 Lat Pull down
15 Barbell Row
15 Barbell Squat - 120 second rest after this
15 Front Squat - 120 second rest after this
15 Hack Squat
12 Each Side Dumbbell Lunge

Wednesday
15 Arnold Dumbbell Press
15 Lat Raise
15 Front Raise
8 Dead Lift - 120 Rest after this
8 Romanian Dead Lift - 120 second rest after this
15 Pull through

Thursday
15 Bicep Curl
15 Cable Bicep Curl
15 Hammer Curl
15 Tricep Pushdown
45 Second Plank Hold
45 Wall Squat hold
15 each side foot to food crunch

Friday
At least 30 minutes cardio. (I recommend 45+ minutes)
For my Cardio I did 5 Minutes skipping 15 Minutes Boxing 5 Minutes skipping 15 minutes boxing 5 minute skipping

Saturday
Rest

Sunday
Rest

It's a fairly intense regiment to follow but it should get you fairly ripped in about 8 - 10 weeks. Also feel free to drop the leg workouts or not do all of them if you don't feel the need to, I just have skinny legs so gotta hit them as well as my upper half so I dont look stupid.

Feel free to tell me what you think of this workout.

Also if anyone is curious about my current routine feel free to ask and Ill share it with you :)

Katholic Nun
July 23rd, 2012, 07:48 AM
My exercise routine has fallen into a state of disrepair and I need to get my motivation back :(.

Halp!

CarefulWetPaint
July 24th, 2012, 01:11 AM
Well Andy theres plenty on the front page! Tell us what you think/want and what your motivation is and we will see what we can do for you bro beans!

Overlord Drakow
July 27th, 2012, 03:50 PM
http://i47.tinypic.com/174q9x.jpg
Built for power.
http://i49.tinypic.com/2qwn381.jpg
Built for speed.

That should motivate you, Shining Raichu.

Yoshikkko
July 27th, 2012, 04:54 PM
I did like, butt toning exercises lately, just throughout the day!! Am I allowed to post without filling in that weird list? I don't even know what 90% of all those things mean >(( Oh and Andy I'm sure you'll get your motivation back if you keep your eyes on the prize!

CarefulWetPaint
July 27th, 2012, 05:21 PM
I did like, butt toning exercises lately, just throughout the day!! Am I allowed to post without filling in that weird list? I don't even know what 90% of all those things mean >(( Oh and Andy I'm sure you'll get your motivation back if you keep your eyes on the prize!

Woo butt toning, ie the best! :P What kinda of things did you do do tone the butt?
What weird list are you talking about..? I really have no idea? and Of course you can post without filling out lists! (what list >.>)

See Andy! Everyone agrees all you need to do is set a goal and then work towards it, thats the easiest way to get motivated.

Overlord Drakow
July 28th, 2012, 01:24 AM
For butt toning the one that I got taught at karate was to basically sit on your butt with your legs in a ^ shape and your heels planted on the floor. Then you basically just move forward using your butt and twisting your hips in alternating directions, and placing alternate feet forward each alternation. You should barely cover any distance each alteration. I haven't actually done any specific butt toning exercises in a long time though, I don't think. Bicycle crunches don't work the butt do they?

CarefulWetPaint
July 30th, 2012, 02:21 AM
Why did you have to tone your butt for karate? I dont really understand this..?

But thanks for that really good description of how to do the exercise! Im sure all the ladies will be getting into it now ;)

Also I was thinking of doing an Olympic style challenge for the club to participate in against each other if you guys are interested just let me know, I have two sources to pull the exercises from so i can try and make it as easy for everyone to have the required equipment.

Overlord Drakow
July 30th, 2012, 03:34 AM
On the off chance someone slaps me in the ass, you know . . . >____>

Nah, I dunno why lol. I haven't really done that exercise much, it was something that I got told one day and we did it like once or twice but that was it.

I might participate, depends on what kind of challenges you have in mind.

NP
July 30th, 2012, 06:17 PM
You have to build up your muscles in your thigh/butt area because when you kick, that's where the power is suppose to come from.

Also, who doesn't admire a nice butt?

CWP- I would be interested in the Olympic workout, and if you need help, let me know. ^_^

CarefulWetPaint
July 30th, 2012, 08:35 PM
OH I see that makes sense.

I dont need help making it, I have it ready made just got to pick out the ones thatd be easy enough for a lot of people to do.

With this I also add I was thinking of adding a wall of fame for club challenges. Itll hold the users name the challenge and the time/whatever they completed the challenge in. This could bring more activity to the club and having something to try to best is always fun, what does everyone think of this?

Overlord Drakow
July 31st, 2012, 01:30 AM
Power comes from your hips mainly and then your leg muscles. I don't think the butt plays a large part in the strength of a kick.

I don't mind giving the olympic challenge a go but I don't have any gym equipment, just a bike. I don't go to the gym either, since I work out at home or on my bike.

A hall of fame sounds interesting as well.

CarefulWetPaint
July 31st, 2012, 02:42 AM
Okay Well here Are the options that we have to choose from.

The Gym Decathlon, PC Fitness Olympics

1. The Long Jump:
Two footed long jumps.

2. 100 Meter Dash:
Alternating dumbbell switch steps

3. Shot Put:
Options
Cable row to Pivot Press
or
Medicine Ball throws.

4. High Jump:
Options
Single leg step up jumps
or
Jump Squats (weighted)

5. 400 meter dash:
High Intensity Treadmill run

6. 110 meter hurdles:
options
Alternating Medicine ball leg drives
or
walking lunges with jumps.

7. Discus throw:
Options
Single arm cable twist
OR
Cable woodchop

8. Pole Vault:
Options
Single arm lunch with bar
or
Barbell Rotations

9. Javelin throw
Medicine Ball chest pass and run

10. 1500 meters run
1500 meters on a treadmill.

So thats the 10 exercises that we can use for the Olympic challenge. Please tell me which ones would be easiest for everyone to do and if you cant do a certain one please suggest an alternative!
Not sure how we will decide the winner of the challenge? Perhaps who can complete it the fastest? Any other way to decide the winner is also welcomed.

So whose interested!

YungKnowledge
August 2nd, 2012, 04:14 PM
Username: Yung Knowledge
Why you're joining: I trying to get back into shape. I used to play basketball and throw shot-put and Discus. I hurt myself my 11th grade year of high school and that stopped me from doing a lot stuff my last 2 years of high school. So since then I've gotten out of shape and I don't like it.

PS. Whats are some of the best Workout apps?

CarefulWetPaint
August 2nd, 2012, 07:32 PM
Welcome Yung!

Umm best Apps, I dont really use any but NIKE+ tracks the distance you run and fitocracy gives you points for the workout you do etc. I dont use any of them though.

So this coming Monday I was thinking of starting the Fitness Olympics! It will consist of the exercises I wrote up two post before this one and you still have the weekend to suggest alternatives if you can't perform one of the exercises put on the list. The way to win will be whoever can complete it the fastest at a set weight etc. Hope ya'll excited!

Impo
August 12th, 2012, 02:28 AM
Well today Nike had an event called game on where everyone tries to beat the most Nike fuel points gained over a day. It was a nice little motivation - my first run since coming back to Australia so I only ran just under 5km.

But on the bright side I bought a lot of Nike apparel for training in including this dri-fit shirt that shows EVERYTHING wore it today lucky I saw no one I know because yikes

AND SOUTH AUSTRALIANS SHOULD GET PUMPED FOR THE CITY TO BAY gogogo do it

CarefulWetPaint
August 15th, 2012, 12:41 AM
Welcome back Impo! Did you pull any hotties with your sexy body ;)
How did you go with the Nike event did you win?
Is your Nike stuff awesome or what? Fits nice and comfortable?

Okay the Olympic challenge has officially started since none of you have decided to chose any I made the executive decision and chose one myself, youll all have to follow now! Sorry. So its going to be time based, with the fastest time getting a place on the new wall of fame! As well as possibly an emblem if I can get it organised with Lightning.

Okay This is the Workout:

1. Alternating Dumbbell Switch Steps. (5KG Dumbbells.)
2. Two-footed long jumps
3. Medicine Ball throws (5KG Medicine Ball)
4. Weight Jump Squats. (10kg Dumbbells)
5. 400 metre run.
6. Walking lunges with jumps.
7. Cable Woodchop
8. Barbell Rotations
9. Medicine-ball chest pass and run
10. 1500 metre run.

The routine:
1. 15 seconds of doing as many reps as possible.
2. 5 Reps
3. 6 Reps
4. 6 Reps
5. 400 metres
6. 12 each leg
7. 5 each side
8. 10 Reps
9. 5 Reps
10. 1500 metres

The time for gold/the emblem is 11:42. If you can beat that time youll have the gold emblem and a place on the newly formed wall of fame for a long time! If you have any questions on the workouts and just ask me and Ill explain the work outs in detail for you.

Also theres going to be other challenges for the wall of fame such as each humpday workout and some run challenges which will all basically be time based.

Current Wall of Fame:

Week 1 Hump Day Workout: Thrusters, Sit Ups, Push Ups.
Holder: CarefulWetPaint with a time of 4:52.

Hump Day Week 2:
No holder.

Hump Day Week 3:
No Holder.

Hump Day week 4:
No holder.

1500 Metre Run:
No holder

3000 Metre Run:
No Holder

5000 metre run:
No holder

Hope this adds some competition to the club and encourages you all to push yourself harder on certain workout days. Competition on!!

Impo
August 20th, 2012, 03:51 AM
Welcome back Impo! Did you pull any hotties with your sexy body ;)
How did you go with the Nike event did you win?
Is your Nike stuff awesome or what? Fits nice and comfortable?


I didn't get anyone I'll be alone forever

And the event wasn't one you could win, per se, but just one where everyone bands together and exercises and it was fun!

and it all fits, got all my new exercising stuff now :D !

AND I RAN 12KM LIKE THREE HOURS AGO THE PRIDE THE PRIDE

CarefulWetPaint
August 20th, 2012, 06:01 AM
Congratulations impo! Thats a fantastic achievement and effort! How are your legs feeling? How long did It take you to complete it? You should attempt the olympic challenge!
I'm going to start sharing more recipes and such for everyone as well do get excited!

Impo
September 4th, 2012, 01:28 AM
asdfghjkl I ran 12km again I got my pace down a whole 30 seconds to 5'30" per km which is a total time of 1:04:?? my legs feel like jelly afterwards ahhhhh

and I really want abs asdfghjkl time to dedicate myself to achieving bodily perfection which will probably never happen but no harm in trying

CarefulWetPaint
September 8th, 2012, 02:10 PM
Dude, very well done! That's impressive indeed! You are absolutely killing it Impo, and because of that you will make it on the WALL OF FAME for being awesome! xD Hows your legs feeling now? Its been a few days. Oh Im sure you already have abs no need to worry!

New discussion point for the clubbbbb:
What is your prefer type of exercise? Ie do you prefer going out for runs etc as mainly cardio or do you prefer to spend your time in the gym pumping the weights?

Impo
September 16th, 2012, 02:01 AM
New discussion point for the clubbbbb:
What is your prefer type of exercise? Ie do you prefer going out for runs etc as mainly cardio or do you prefer to spend your time in the gym pumping the weights?

Well I prefer running because hopefully just maybe I can tan as well as get fit

and today was the city-to-bay and I think I ran it in under an hour!

Overlord Drakow
September 16th, 2012, 08:46 AM
Bike rides and karate classes for me. Went on a ~20 mile ride today.

CarefulWetPaint
September 17th, 2012, 01:57 AM
Personally Im a fan of hitting the weights and going for jogs. They really fulfil me, especially jogging, I never feel better than when Im jogging. Such bliss <3.

Kura
October 7th, 2012, 02:38 PM
Still you shouldnt neglect your legs :P

Oh I see I see! That's interesting then I had a general idea of it but I hadnt really incorporated it before because changing weights is such a pain. /lazy Im sure heaps of people would find that interesting, also I hope you dont mind if I put your workout up as the new gym program, crediting you of course.

Heres my next workout for you all, it's my personal adaption of a fight club workout used (apparently) by Brad Pitt for his role as Tyler Durden. It's muscle group targeted and incorporates legs instead of only focusing on upper body. Use a weight that allows you to do the set number of reps without failure but any more puts you over this limit.

3 Sets of each exercise with either 60 seconds rest after each exercise or 90 seconds after every two exercises.

Monday
25 Push Ups
15 Chest Press
15 Incline Press
15 Chest Fly
15 Hip Bridge
15 Calf Raise
15 Squat Raise
15 Reverse Calf Raise

Tuesday
15 Pull Ups
15 Seated Row
15 Lat Pull down
15 Barbell Row
15 Barbell Squat - 120 second rest after this
15 Front Squat - 120 second rest after this
15 Hack Squat
12 Each Side Dumbbell Lunge

Wednesday
15 Arnold Dumbbell Press
15 Lat Raise
15 Front Raise
8 Dead Lift - 120 Rest after this
8 Romanian Dead Lift - 120 second rest after this
15 Pull through

Thursday
15 Bicep Curl
15 Cable Bicep Curl
15 Hammer Curl
15 Tricep Pushdown
45 Second Plank Hold
45 Wall Squat hold
15 each side foot to food crunch

Friday
At least 30 minutes cardio. (I recommend 45+ minutes)
For my Cardio I did 5 Minutes skipping 15 Minutes Boxing 5 Minutes skipping 15 minutes boxing 5 minute skipping

Saturday
Rest

Sunday
Rest

It's a fairly intense regiment to follow but it should get you fairly ripped in about 8 - 10 weeks. Also feel free to drop the leg workouts or not do all of them if you don't feel the need to, I just have skinny legs so gotta hit them as well as my upper half so I dont look stupid.

Feel free to tell me what you think of this workout.

Also if anyone is curious about my current routine feel free to ask and Ill share it with you :)


Is it bad I don't know what most those are? I've been trying to do some workouts at home but I get stumped to what to do after lunges, squats, pushups, leg-crunch thingies, tricep pull one behind the head, and superman :c

Know any good videos I can learn any of these other ones from?


You can tell I am n00b by not knowing the actual name..

CarefulWetPaint
October 10th, 2012, 11:05 PM
Haha dont even worry about it! A lot of those are gym based moves and I would be pretty surprised if you did know them.

In all honesty you really dont need to do more then you are already doing, that should be fine enough for you.

The best place is to just youtube the exercise and youll definitely find a good video demonstration of the movements, if you really want Ill find them myself for you and post/vm them to you.

Kura
October 11th, 2012, 01:04 PM
Haha dont even worry about it! A lot of those are gym based moves and I would be pretty surprised if you did know them.

In all honesty you really dont need to do more then you are already doing, that should be fine enough for you.

The best place is to just youtube the exercise and youll definitely find a good video demonstration of the movements, if you really want Ill find them myself for you and post/vm them to you.

Sure that'd be cool! I grabbed a bunch that I've been doing cause I am afraid of working my abs or something too much and forgetting my back.

Haha my thighs and butt still hurt from two days ago when I did squats until I literally couldn't anymore haha~

93Aiwass
October 17th, 2012, 07:24 AM
Do what thou wilt shall be the whole of the Law.

I'm a runner and yogi, can I join?

Love is the Law, Love under Will.

CarefulWetPaint
October 18th, 2012, 01:09 PM
Okay Kura, I'll find some over the weekend and PM them to you :)

93 welcome to the club! What kind of running do you do? Long distance or short distance? And does yogi mean Yoga? How often do you run and do yoga? Is that the only kind of exercise you do?

Hows everyone's work outs going? Anyone on an interesting routine at the moment?

Dark Azelf
October 22nd, 2012, 10:17 PM
Figured id post here as i have a bit of spare time finally.

My old laptop broke and i cant get the built in cam to work on this new laptop at all, but ill post progress pics when i get an actual webcam for updates.

Basically i have a lot more definition/am more cut that a few months ago since i posted here last, more vascular in appearance in chest etc. About ~147 lbs and i think 11% body fat atm (yeah i lost fat AND gained muscle at the same time whilst i was on a cut which was unexpected especially on a ketosis diet lol), ive also cycled off of creatine for the time being to give my liver a rest lol, which also bloats you up.

Im still eating at a calorie deficit (1700 per day and like 2200 ish on workout days) but ive reintroduced carbs again, ~70-100 grams per day and a little more on workout days and lowered my fat intake from being extremely high when i was in ketosis to sort of like 50-70 grams a day. Im going to bulk up again starting November/December time.

Still doing a 3 day split in my lifting routine but changed my cardio from interval to more longer continuous moderate paced. I think ill stick to that also, i prefer it alot more truth be told.

Anywho, my personal trainer course is going well, intense but fun and im learning a heck of alot, especially about nutrition, injuries, abnormalities and sports specific training etc.

Last but not least i have a duathlon which consists of a 3 kilometer run, 16 kilometer bike ride and then a 5 k run coming up, not looking forward to this. 1. Because i suck at endurance and 2. I actually hate anything longer than 20/25 mins running with an unbridled passion. -_- I may also be entering a deadlift competition since for my weight category i can lift a ridiculous amount on all major lifts lol. So yeah fun busy times. :)

Now im going to go into hibernation for like 46 years. :knockedou

Impo
October 29th, 2012, 04:25 PM
guess who's ran 100km this month!

also I've got these new sensor shoes that give me workouts to do and programs to follow so yay for fitness!

Juicy
October 31st, 2012, 07:31 PM
Been a while since I posted here (I don't post much in general) but I recently bought myself a set of gymnastic rings. I'm still waiting on them to come but I've used my friends a bit.

Personally, I really recommend them. I find them a lot of fun but they also build your stabilizing muscles and are really good for genuine strength. Does anyone else here use them? Or plan to?

Destructor
November 2nd, 2012, 09:38 AM
Username: Destructor
Why you're joining: I've been working out since I was 13 (8 years) and always been a fan of health and fitness, joining in self defense classes, playing hockey, baseball, and rugby as well as regularly going to the gym. I treasure health and find this club to be perfect for me.

CarefulWetPaint
November 7th, 2012, 10:22 PM
Welcome Destructor!

Im going to better reply to everyones post when I get time but before then I'll add this:

NEW DISCUSSION POINT ~yay~

What do you prefer and aim for? Strength or size?

Impo
November 7th, 2012, 10:25 PM
Well, I aim for look, which isn't strength nor size. Well maybe it is size I dunno-

A big part of my motivation is aesthetic, as negative as that is, so most of my goals are centered around that

CarefulWetPaint
November 8th, 2012, 12:33 AM
Personally Im a fan of strength over size (It has nothing to do with me not being huge and only being skinny >.>) I am fairly strong though! Yay for that! Ill insert a new picture sooner or later.

Dark Azelf Ill get to you first to some extent. You must be looking pretty good these days if you slimmed down and got cut. Your diet seems too complicated for me. How did the Duathlon go?

Congratulations on 100kms in a month Impo! Thats absolutely killing it! Also there's nothing wrong with aesthetics but still having strength to back it up is good anyway!

Oh Gymnastic rings are good fun! They are fairly expensive though, my god! Its painful on the wallet. They do build some good muscles though, very nice purchase Juicy, got any routines for them?

Destructor, I've read and heard that you shouldn't really start hitting the weights until youre like 15 or 16 but I guess if you're okay everything is fine. Do you have any workout routines or anything like that youre willing to share?

Destructor
November 8th, 2012, 02:02 PM
Well, first off, in regards to your question of strength or size, I definately go for strength. I love to build muscle, but I'm certainly not trying to go all Arnold.

As for routines, I was hoping I wouldn't be asked that. I actually don't have a fixed routine. What muscle groups on which days are fixed, but I try to do completely new exercises for a different number of sets and reps each week. I hate doing the same things over and over in a constant, never-ending cycle; my diet isn't anything special either. I just stay away from junk food for the most part, and aside that, I eat mostly fruits and vegis. It's nothing I could form a chart or schedule from, as I can assure you I'm the most boring person when it comes to stuff like this. I'm sorry if you take offense to that and wish for me to leave the club.

Spinosaurus
November 8th, 2012, 02:41 PM
Figured I should post here now that I joined a boxing club.

Right now? No real training outside the boxing club. However, I am on a diet to gain more weight, so I can have more punching power. I'll probably do weight lifting soon though. After I'm done with that I'm gonna train my shoulders because my punches are actually a bit too strong for my small shoulders. I'm training my legs afterward so I can be accustomed to footwork, shifting weights and balance.

In the boxing club this is what I [we, actually] do: 5 skipping sessions, two push ups/squats/sit up session, a stretching session, and other exercises. After that it's 5 minutes of mitt training and then shadow boxing and hitting the sandbag for the rest. (Still new to spar.)

What do you prefer and aim for? Strength or size?
While both are important in boxing, I'm definitely going for strength. I'm aiming to be an in-fighter, so I need all the strength and muscle-power I can get. I'm OK with my current size anyway.
There's really no other reason why I exercise actually. Being healthy is nice and all, and I don't care about looks, but it's all about being strong for me to enjoy my favorite sport.

Overlord Drakow
November 8th, 2012, 02:51 PM
What do you prefer and aim for? Strength or size?

I aim for an agile / nimble / swift body. Speed is my game.

Juicy
November 8th, 2012, 10:34 PM
Oh Gymnastic rings are good fun! They are fairly expensive though, my god! Its painful on the wallet. They do build some good muscles though, very nice purchase Juicy, got any routines for them?

They're not as expensive as other things like boxing bags, bench presses, etc. and they leave you with a buttload of upperbody and core exercises. But yeah, they're still not exactly cheap.

I'm pretty bad at sticking to routines, I'm lazy and horribly uncommitted. I do have a few exercises that I tend to focus on whenever I choose to play on the rings. Yeah, play, not workout. Playing is fun and I have fun. I tend to do dips, L-sits, tucked front levers, ring swings (holding myself up, with my palms facing forward and swing), just holding myself up is hard enough as well and the odd set of pullups. I really need to do more pullups.

Impo
November 12th, 2012, 01:18 AM
the trainer at the gym says I need to eat more but I don't know what to eat I know he said carbs and protein so like chicken rice idk here's hoping

Mononoke Hime
November 14th, 2012, 07:31 AM
Username: Mononoke Hime
Why you're joining: Because I'm an athlete/dancer and I need to improve strenght.
Oh, and I think is a good idea to talk more about stretches here. People need to be strong AND flex! I think I can help. :)

Main Discussion Points:

Q: Do you have a nutrition plan or diet that you follow? If so what is it? Would you like to see more dietary talk in the club?
A: Yes, I'm vegan. I really think nutrition is very important because that's what determines how will be our body response to any exercite.

Q: How do you feel about working out/exercising with other people? Do you prefer doing it alone where no one can see you or do you prefer having other people with you? Why is this?
A: I really enjoy working out with a friend or in group, I feel more motivated than when I'm doing it alone.

Secondary Discussion Points:
Q: What is your fitness goal?
A: To be as strong and flexible as I can, exploring the limits of my body.

Q: What is your motivation to work out?
A: To be a fluid dancer, and to be free to express myself. When someone is very strong and very flexible, he/she has a lot more freedom of movement.


Current Topic:
Q: What do you prefer and aim for? Strength or size?
Strength, as I've said above.

Dark Azelf
November 16th, 2012, 12:26 PM
Personally Im a fan of strength over size (It has nothing to do with me not being huge and only being skinny >.>) I am fairly strong though! Yay for that! Ill insert a new picture sooner or later.

Dark Azelf Ill get to you first to some extent. You must be looking pretty good these days if you slimmed down and got cut. Your diet seems too complicated for me. How did the Duathlon go?

Congratulations on 100kms in a month Impo! Thats absolutely killing it! Also there's nothing wrong with aesthetics but still having strength to back it up is good anyway!

Oh Gymnastic rings are good fun! They are fairly expensive though, my god! Its painful on the wallet. They do build some good muscles though, very nice purchase Juicy, got any routines for them?

Destructor, I've read and heard that you shouldn't really start hitting the weights until youre like 15 or 16 but I guess if you're okay everything is fine. Do you have any workout routines or anything like that youre willing to share?

You can still use weights at a young age, just dont use heavy ones as it will damage your growth plates in your bones iirc, dont quote me on that though.

I used to be a gymnast actually, i competed at national level, rings are great to build your strength up.

Speaking of strength, i train for both strength and size. Ill train for size for 6 months and then switch to a higher weight and fewer reps to hit strength more. However on lower body i train solely for strength. Ive just never got the reasoning for having massive legs/ass unless you're a competitive bodybuilder, plus i love getting in skinny jeans lol. :x Plus on stuff like deadlifts, aka your lower back i dont see the need for size either really.

As for bolded, at least i finished lol, barely, i sort of crawled over the line. ~~

Also i look ok i guess, im alot more defined (new webcam yay) and although you cant see it on this pic i have top 4 abs showing. I think im about 11% bodyfat in this picture, it was lower lost month, verging on 9% but i decided to bulk up again but yeah here;

http://i45.tinypic.com/103x6hh.jpg


Yes im aware i look like ass, i just crawled out of bed haha. Ill maybe post a few more when i have time.

Also my diet isnt really complicated, i bulk up over the winter (aka now) and eat like 500 calories per day over my maintenance level to increase my lean mass as much as possible naturally, which consists of good clean foods to try and limit fat i put on (but thats unavoidable if you do it naturally), enough carbs, protein etc. Then in spring i cut up, reduce my calories to 500 below maintenance level and reduce my carbs, to lose any excess fat i may have put on over the winter whilst keeping the muscle i put on over winter. :)

Kura
November 22nd, 2012, 01:04 PM
Nice pic!
I joined the gym, last week though, you guys!~ I've been twice already and I'm going again tomorrow. The gym membership also includes a pool so.. think I am gonna do some laps tomorrow :3

Think I might as well join this club then :33

Just need to really strengthen up. I'm super weak (especially my arms) @_@ so.. I really need to work my arms and my core..

Mononoke Hime
November 22nd, 2012, 07:40 PM
Just need to really strengthen up. I'm super weak (especially my arms) @_@ so.. I really need to work my arms and my core..

You should train trying to raise up your body only using your arms. Mostly I do that with some aerial apparatus as aerial hoop for exemple, but since you're just beggining your conditioning I'd recommend you to do this raising up your body from the floor (aka pushup) and then when you feel stronger you should train using some apparatus.

In my opinion, just grow up muscles isn't enough to grow strengh, and unfortunately most gyms focus on growing muscles because most of people go there for aesthetical purposes.

In order to grow stronger you must periodically be conditioning your muscles and focus on resistance and not on size.

Dark Azelf
November 24th, 2012, 05:48 PM
the trainer at the gym says I need to eat more but I don't know what to eat I know he said carbs and protein so like chicken rice idk here's hoping

Sup. What is your goal ? Im assuming its to gain muscle mass since he said you need to eat more.

Firstly you need to know how many calories your body needs and then we can go from there. A tool that has been awesome for me is; http://www.freedieting.com/tools/calorie_calculator.htm i find other calculators overshoot it a bit, i found that one works the best for me. If you want to "gain mass" then add 500 onto the maintenance calories.

It would be also be helpful if you gave me your weight and height then i could calculate roughly how much of each you need.

In general you want to be eating good whole foods, ill list some for you. Eat as much vegetables as you want for vital minerals and fiber. Drink plenty of water. Brown Rice, brown pasta, brown bread, Oats, Potatoes are all awesome carbs. All kinds of meat work for protein really along with cheese and eggs etc. I also call Milk, Beans and Nuts (and peanut butter) "perfect" foods for you when lifting weights since they have essentially everything you need packed in them. As for the sweet sugary foods, id tend to avoid them bar after workouts to replace lost muscle glycogen quickly. Fruit is great too. Also id recommend taking a protein supplement, they really help meeting your protein demands. Weight gainers can work also if you really are struggling getting enough calories in throughout the day and are a naturally slender person. Basically moderation is key along with meeting your daily calorie needs.

I hope this helped clear up some stuff for you. :)

Impo
November 24th, 2012, 10:23 PM
Sup. What is your goal ? Im assuming its to gain muscle mass since he said you need to eat more.

Firstly you need to know how many calories your body needs and then we can go from there. A tool that has been awesome for me is; http://www.freedieting.com/tools/calorie_calculator.htm i find other calculators overshoot it a bit, i found that one works the best for me. If you want to "gain mass" then add 500 onto the maintenance calories.

It would be also be helpful if you gave me your weight and height then i could calculate roughly how much of each you need.

In general you want to be eating good whole foods, ill list some for you. Eat as much vegetables as you want for vital minerals and fiber. Drink plenty of water. Brown Rice, brown pasta, brown bread, Oats, Potatoes are all awesome carbs. All kinds of meat work for protein really along with cheese and eggs etc. I also call Milk, Beans and Nuts (and peanut butter) "perfect" foods for you when lifting weights since they have essentially everything you need packed in them. As for the sweet sugary foods, id tend to avoid them bar after workouts to replace lost muscle glycogen quickly. Fruit is great too. Also id recommend taking a protein supplement, they really help meeting your protein demands. Weight gainers can work also if you really are struggling getting enough calories in throughout the day and are a naturally slender person. Basically moderation is key along with meeting your daily calorie needs.

I hope this helped clear up some stuff for you. :)

thanks, that was really helpful!

Apparently my maintenance intake should be around 2400 calories per day
I told it I was 174cm, weighed 64kg, and exercized 5 times a week
But I don't want to get really massive, I just want a little muscle (it's really hard to explain)

I have no idea how I'm going to eat that much today I've barely had 1500 yet today but oh well.
And the foods are great! I normally eat veggies a lot, and tons of water. I recently switched to brown rice, but not brown pasta (but I did buy some), I have muesli - which I hope is like oats - for breakfast usually, and I barely ever eat sweets (except for the occasional 85% dark chocolate).

I take a protein supplement (mushasi or something) 3 times a week after my runs but I don't think I'm the naturally slender person.

When I was in school I used to make sandwiches with brown bread and lettuce, carrot, cucumber, turkey, and cheese (and sometimes spinach if it was there) for lunch and yogurt, nuts, and fruit for recess. It was so much easier to eat healthy when I wasn't hope where mum had keeps all the crap

Kura
November 25th, 2012, 01:57 PM
You should train trying to raise up your body only using your arms. Mostly I do that with some aerial apparatus as aerial hoop for exemple, but since you're just beggining your conditioning I'd recommend you to do this raising up your body from the floor (aka pushup) and then when you feel stronger you should train using some apparatus.

In my opinion, just grow up muscles isn't enough to grow strengh, and unfortunately most gyms focus on growing muscles because most of people go there for aesthetical purposes.

In order to grow stronger you must periodically be conditioning your muscles and focus on resistance and not on size.

Thanks for the tip! I've been doing that (doing pushups, seated row, shoulder press excersizes) I do both pushups on the hard mat, and also with one of those half-balance balls (I don't know the proper term, but I think that one builds core more)
I also asked a personal trainer to show me how to use the rowing machine properly (proper posture, etc) so I can get maximum benefit from that.

As for chin-ups and stuff.. I'm not at that level yet.. but I am trying to incorporate arm stuff in all my exercises (squats I do with a heavy dumbbell and every time I come up I raise it up, for example)


I'm really weak though.. I can do about 6 pushups properly, then I will either not be able to do any more, or my hips will start to sag down and that's not good.. so I rest and I try to do another 6.



And I know my basal metabolic rate (I eat about 1200-1300 calories a day) though according to that site, I should be eating:
"1133 CALORIES/DAY" to maintain my weight.. >_> I wish I could eat more..

Yellow Silver Nostalgia
November 25th, 2012, 04:34 PM
And I know my basal metabolic rate (I eat about 1200-1300 calories a day) though according to that site, I should be eating:
"1133 CALORIES/DAY" to maintain my weight.. >_> I wish I could eat more..

Well that's simple, if you want to eat more, do more.

You're perhaps unlucky though. If I ate 1100 calories per day, I'd be very ill. I'm a 6'3" male desperately trying to gain weight, currently eating about 400 calories every waking hour.

Charlie Brown
November 26th, 2012, 04:26 AM
Username: Charlie Brown
Why you're joining: Juicy told me. That and I figured if I join this at least I have people to hold me accountable and motivate me lol.

So my main goal is just to put on some muscle I guess, long story short. I'm broke atm so can't afford gym membership or any home gym equipment (though we do have a treadmill) so I have to make do with stuff around the home, but thankfully there's a playground nearby so. I guess atm i'm just focusing on building up strength. I guess the main reason I'm interested in putting on some muscle is to build up my confidence and self-esteem. atm I'm a bit on the thin side so eh we'll see, definitely looking forward to some results I guess.

Dark Azelf
November 27th, 2012, 03:41 AM
thanks, that was really helpful!

Apparently my maintenance intake should be around 2400 calories per day
I told it I was 174cm, weighed 64kg, and exercized 5 times a week
But I don't want to get really massive, I just want a little muscle (it's really hard to explain)

I have no idea how I'm going to eat that much today I've barely had 1500 yet today but oh well.
And the foods are great! I normally eat veggies a lot, and tons of water. I recently switched to brown rice, but not brown pasta (but I did buy some), I have muesli - which I hope is like oats - for breakfast usually, and I barely ever eat sweets (except for the occasional 85% dark chocolate).

I take a protein supplement (mushasi or something) 3 times a week after my runs but I don't think I'm the naturally slender person.

When I was in school I used to make sandwiches with brown bread and lettuce, carrot, cucumber, turkey, and cheese (and sometimes spinach if it was there) for lunch and yogurt, nuts, and fruit for recess. It was so much easier to eat healthy when I wasn't hope where mum had keeps all the crap

Oh, well you wont get massive unless you "bulk up" really. You'll put muscle on if you eat right regardless to start with, when it plateaus then bulking up is optional. As for the calories, you can tinker with it. The calorie split ive had most success with for me is around 40% of your overall calories come from carbs, ~40% from protein and ~20% from fats. I mean you can go something like 50% carbs, 30% protein and 20% fats, just what works for you really and when the results start showing.

Well that's simple, if you want to eat more, do more.

You're perhaps unlucky though. If I ate 1100 calories per day, I'd be very ill. I'm a 6'3" male desperately trying to gain weight, currently eating about 400 calories every waking hour.

Id recommend trying a weight gainer supplement, you'll save money in the long run and those are extremely helpful in regards to your goal. Also Peanut Butter and Nuts (lol im so immature) in general are fantastic, cheap, calorie dense foods that are rich in protein and healthy fats, i found having those around really helpful when i was struggling to get in enough calories throughout the day. :)

CarefulWetPaint
December 10th, 2012, 03:25 PM
Man we have ignored this club a bit too much guys! Get you stuff together it's summer time and winter time! For us who are in summer we must get some sexy bodies for the beaches! So for this we must create a workout for males and females and I'd like the whole club to participate in making the routine and diet together! I think that would be great.

Also we can't let you people in winter getting lazy and fat! So we should also try and get something going for you guys so you keep nice and fit during winter, I'd also like if everyone could help come up with something for this as well.

This could be our clubs christmas present to each other and such so I think it'd be great if we could get this done as a club!

Also good work and thanks a lot to Dark Azelf for all your help with the calculators and such.

Impo
December 11th, 2012, 03:14 AM
so guys I'm starting insanity

it's a 60 day workout thing and it's really hard hopefully I can finish it

on another note I think I've gained some muscle mass and lost some body fat as I've lost 2.5kg. I wasn't really trying to lose weight but I went from 64 to 61.5 so yay I guess

Mononoke Hime
December 11th, 2012, 12:39 PM
Hey guys, I've been wondering what people here at PC think about pole dancing being a resource of fitness and dance at the same time.

What do you think about pole dance and body fitness?

Kura
December 12th, 2012, 05:25 PM
Depends on if the pole dancing is for athletic purposes, or erotic purposes IMO.. Pole dancing is about control and you can strengthen core muscles; but the act is about sex appeal and can be quite personal.

And.. had a "checkpoint" today after 3 and a half weeks of 3-times-a-week-workouts at the gym..
My arms are the same, I lost 2cm around each thigh and 2 cm off the hips(86 to 84cm) ; but for some reason gained 2 cm around the waist ;o;..(69 to 71) hopefully just because of bloating/ water retention :c siiigghhh
I thought I ate well already but maybe I need to be stricter on my diet...? :c

Mononoke Hime
December 12th, 2012, 06:06 PM
Depends on if the pole dancing is for athletic purposes, or erotic purposes IMO.. Pole dancing is about control and you can strengthen core muscles; but the act is about sex appeal and can be quite personal.
Yep, pole dance can have a sex appeal and some times not.
Whatever's the purpose though, in order to be at least an intermediate (real) pole dancer you must have above average strenght at arms and core principally.
I'm talking about this because I am a pole dancer and I know every person who do this dance have a different style.
But one thing we have in common is that we are pushed to strenghten our bodies each day, not to talk about the stretches for flexibility.

And.. had a "checkpoint" today after 3 and a half weeks of 3-times-a-week-workouts at the gym..
My arms are the same, I lost 2cm around each thigh and 2 cm off the hips(86 to 84cm) ; but for some reason gained 2 cm around the waist ;o;..(69 to 71) hopefully just because of bloating/ water retention :c siiigghhh
I thought I ate well already but maybe I need to be stricter on my diet...? :c
As you're a woman, you're more inclined to gain muscles with more effort than men. But as I've said before, size doesn't mean actually strenght and resistence. ;)
If you're exercising your body so you must not eat less than you was eating before. What you have to do is eat energetic and healthy food in 3 to 5 balanced meals per day. If you don't do that and stop eating well, your body will think that you're at a scarcity period and will store more fat than it normally does.

Kura
December 12th, 2012, 06:31 PM
Of course.. I don't think I could possibly eat less; I like eating lol. I mean stricter as in.. fruit in the morning, not with dinner, less cheese, more meat.. less sugary foods (like banana-chips or less breads in the evening)

Yeah I know someone who's a poledancer too, and she has amazing body strength. She can lift her whole self sideways and perfectly straight with just her arms. Amazing! Hold herself up with a leg, etc; she's a dancer too! Very talented!
For myself, though? Unless it was a class that was specifically focused of the strengthening aspect, I'd find that to be a bit too personal. I'd leave the sex appeal stuff for the bedroom only.. and feel uncomfortable if I had to act out being sexy in a public setting.


I'm actually really flexible and naturally have hypermobility. I'm trying to lengthen my hamstrings and calves more, though, to help strengthen my fallen arches. But generally I can go past touching my toes and actually easily lay my palms flat on the floor in front of me. Should work a bit on my downward dog, though.. hence the tight back-legs. Posture is more what I'm trying to focus on since I have a desk job.

Mononoke Hime
December 12th, 2012, 06:53 PM
Of course.. I don't think I could possibly eat less; I like eating lol. I mean stricter as in.. fruit in the morning, not with dinner, less cheese, more meat.. less sugary foods (like banana-chips or less breads in the evening)
That's nice! Just don't eat more meat, try to eat as much as you was eating before, and instead of just using meat for the protein gain try to diversify your protein source! Butter, beans, spinach etc are a good exemple.
A diverse diet is the key for a healthy alimentation.

Yeah I know someone who's a poledancer too, and she has amazing body strength. She can lift her whole self sideways and perfectly straight with just her arms. Amazing! Hold herself up with a leg, etc; she's a dancer too! Very talented!
Oh, that's so nice that you know some pole dancer and recognizes our work! <3

For myself, though? Unless it was a class that was specifically focused of the strengthening aspect, I'd find that to be a bit too personal. I'd leave the sex appeal stuff for the bedroom only.. and feel uncomfortable if I had to act out being sexy in a public setting.
You don't need to be sexy in public in order to be a pole dancer. I'm not sexy at all. There's so many gorgeous dancers out there that don't care that much about being sexy.
Watch this video. (http://youtu.be/rAvrMCat_6Q)

I'm actually really flexible and naturally have hypermobility. I'm trying to lengthen my hamstrings and calves more, though, to help strengthen my fallen arches. But generally I can go past touching my toes and actually easily lay my palms flat on the floor in front of me. Should work a bit on my downward dog, though.. hence the tight back-legs. Posture is more what I'm trying to focus on since I have a desk job.
Oh, that's cool! I also have hypermobility so I can understand. You won't gain real streanght and resistence so easily exactly because of that.
And yeah you should focus on your posture since I don't want you to loose your back flexibility. ;;

Kura
December 13th, 2012, 01:27 PM
Yeah that girl in that video is amazing- especially that bit at the end where she's holding herself like that and spinning slowly.
I know two people who do pole-dancing. One's an old friend who does it because she also loves dance, too! (the one I mentioned earlier) She's amazing and super strong and elegant. https://fbcdn-sphotos-d-a.akamaihd.net/hphotos-ak-ash4/406918_10151233732444185_1578585819_n.jpg
I know someone else from uni who opened up her own pole dancing studio and she.. does it for bachelorette parties- and she does it raunchily, too. :/ I dunno, I just find it to be a bit impersonal in that regard. I don't want other people to see how I'd potentially court someone with my body- it's why I dislike people grinding in clubs but that's just my opinion really.

It feels like I know both a proper pole-dancer, and another person who is like.. a wanna-be-pole-dancer-for-attention-and-because-she-likes-sex.

And yomyom I made a nice salad tonight topped with some lean ground beef and onion I cooked and a little bit of corn <3

Dark Azelf
December 15th, 2012, 05:04 AM
And.. had a "checkpoint" today after 3 and a half weeks of 3-times-a-week-workouts at the gym..
My arms are the same, I lost 2cm around each thigh and 2 cm off the hips(86 to 84cm) ; but for some reason gained 2 cm around the waist ;o;..(69 to 71) hopefully just because of bloating/ water retention :c siiigghhh
I thought I ate well already but maybe I need to be stricter on my diet...? :c

I doubt you have put on fat around your waist if you are working out hard and doing cardio. It could be a number of things, most probably water retention. Drink more water and it gets rid of it, you get it especially when you're dehydrated. Also sodium can do it so if you eat alot of salts foods.


As you're a woman, you're more inclined to gain muscles with more effort than men. But as I've said before, size doesn't mean actually strenght and resistence. ;)
If you're exercising your body so you must not eat less than you was eating before. What you have to do is eat energetic and healthy food in 3 to 5 balanced meals per day. If you don't do that and stop eating well, your body will think that you're at a scarcity period and will store more fat than it normally does.

^This pretty much. Your body also would rather burn and break down muscle for energy than fat in periods of "starvation/lack of eating".

Well, first off, in regards to your question of strength or size, I definately go for strength. I love to build muscle, but I'm certainly not trying to go all Arnold.

As for routines, I was hoping I wouldn't be asked that. I actually don't have a fixed routine. What muscle groups on which days are fixed, but I try to do completely new exercises for a different number of sets and reps each week. I hate doing the same things over and over in a constant, never-ending cycle; my diet isn't anything special either. I just stay away from junk food for the most part, and aside that, I eat mostly fruits and vegis. It's nothing I could form a chart or schedule from, as I can assure you I'm the most boring person when it comes to stuff like this. I'm sorry if you take offense to that and wish for me to leave the club.

Hi. If you're training you are definitely going to want to eat more than just fruits and veggies. Protein is very important in any form of training, whether it be strength or size.

Kura
December 15th, 2012, 07:09 PM
Yeah I think it may have been that. I should drink more water. Right now I drink about 1-1.5 litres (usually 1) and I should be drinking 2

And yeah.. today I ate half a multigrain brown mini-baguette with cream cheese (bread amount is like 3/4ths of a bagel,) a mango and chicken wrap (with lettuce) some dried banana chips, raisins, 2 pieces of dark chocolate, and a salad topped with ground beef and onion with a bit of tomato and carrots tossed in.. also had a coffee and some banana-coconut juice that's not from concentrate.
What would you rate that?

curiousnathan
December 22nd, 2012, 05:26 AM
Username: Curious. (But you can just call me Nathan.)

Why you're joining: Umm, I just want to get active. I'm sick of just being skinny, I want to have some muscle too. I wanna get some abs! I don't want to work out hardcore, but I'd rather much like to develop a fitness 'schedule' where I can do workouts independently and at home.


Any thoughts/tips?

Dark Azelf
December 25th, 2012, 09:01 PM
Yeah I think it may have been that. I should drink more water. Right now I drink about 1-1.5 litres (usually 1) and I should be drinking 2

And yeah.. today I ate half a multigrain brown mini-baguette with cream cheese (bread amount is like 3/4ths of a bagel,) a mango and chicken wrap (with lettuce) some dried banana chips, raisins, 2 pieces of dark chocolate, and a salad topped with ground beef and onion with a bit of tomato and carrots tossed in.. also had a coffee and some banana-coconut juice that's not from concentrate.
What would you rate that?

That sounds actually pretty balanced to be honest with you. As long as you are getting enough calories too in there.

Username: Curious. (But you can just call me Nathan.)

Why you're joining: Umm, I just want to get active. I'm sick of just being skinny, I want to have some muscle too. I wanna get some abs! I don't want to work out hardcore, but I'd rather much like to develop a fitness 'schedule' where I can do workouts independently and at home.


Any thoughts/tips?

Hi there. To put on muscle you have to eat correctly (and be eating enough protein, carbs etc), so Ill link you here (http://www.pokecommunity.com/showthread.php?p=7421278#post7421278). It has alot of relevant info there for you. Hope that helps you a bit and gives you some guidelines. As for abs, they really only show with very low body fat so yeah. :P

Im not sure if you have access to a gym but i could come up with a programme for you if you'd like ? I could do a home one too, but its a bit harder as im not sure what equipment etc you have access to. :P

Kura
December 29th, 2012, 04:35 AM
So.. who else's diet and fitness routines have been spoiled by the holiday season? I'm not at home so my exercise routine is gonna start back on the 7th. *pats belly full of homemade cake* How about you guys?

CarefulWetPaint
January 19th, 2013, 06:03 PM
Pretty sure everyone's had! I personally did nothing for the two weeks over Christmas and New Years. Ive gone back to working out though, 5 days a week with upper body monday, wednesday and friday with legs on tuesdays and fridays.. Not sure how long thats going to last though.

Topic:
How does everyone split up their work outs and decide what to do on what day?

Kura
January 20th, 2013, 07:43 AM
I just go by how I'm feeling on that day tbh, and what I did the workout before. If my arms are still sore, I might do a little bit of arm stuff, but not much, for example.

Today I decided to go swimming! My strength and endurance are terrible now! I can only do 7 lanes in 5 minutes! Just gotta keep it up, though!

Dark Azelf
January 20th, 2013, 04:11 PM
Mine is the standard split. Where you hit compound exercises and then isolate muscles later on.

1 - Chest and Triceps (also Abs/core)
Rest Day
2 - Back and Biceps (also forearms)
Rest Day
3 - Shoulders and Legs (also Abs/core)
Rest Day
4 - Rest Day / Optional Day (Which usually involves some power/Olympic lifting and some boxing)

So for example, on chest /tricep day, bench press is a compound movement which incorporates obviously your chest and also tricep. Then later on ill do some tricep isolation exercises after doing all of my chest work which apart from fly type movements, your triceps will also be hit.

Kura
January 26th, 2013, 08:17 AM
I find tricep stuff to be the most difficult stuff @_@ I'm really weak with it but I'm trying to get stronger.

I decided to weigh myself today since I haven't weighed myself in about two months. I was 104 lbs and now I'm about 96 lbs. I thought I would be around the same weight though tbh, because I don't see any physical changes in my body other than the fact that my arms are a bit more toned. @_@ Which is a bit disappointing because I really want to tone my mid-section and thighs. Oh well, just gotta keep working.

(And for those who think under 100 lbs is unhealthy and are gonna have a go at me, I'm a bit over 4'11" and my BMI is in the healthy range, thanks ;3~ )