CAG Health and Fitness Thread

Lost forty pounds since May. About ten pounds short of my goal for the end of summer (this coming week), but I should get there soon enough.
 
That's great JSP... I'm about 20 pounds away from my goal. I would like to lose it by Mid-October (my thought process was 175 by 25, because I turn 25 then). I hope to be able to do it.
 
[quote name='bmachine']If I do a fairly heavy weight I can usually do a set of 15 reps, a set of 12-13 reps, and then a set of 8-9 reps before I'm completely exhausted.

If I do a lighter weight, I can do 15 (or even more) reps each time, obviously.

Which is better? More weight with less reps or less weight with more reps?

My primary goal is to lose weight while, ideally, building muscle. I'm doing 30-40 minutes of fairly intense cardio 3-4 times a week. For weight training, I'm doing upper body twice a week and lower body the other 2 times.

Am I managing this correctly?[/QUOTE]

If you're building muscle (for upper body): more weights, fewer reps. Try to hit 10 reps per set (So if you're doing 15 reps, more weights), and it's okay to ease up on the weights if you're feeling tired. If you don't have heavier weights, then yes, more reps.

Losing weight and building muscle with exercise is heavily dependent on your diet. As long as you eat healthy, manage your carbs, and eat your protein, you'll see good results if you're exercising on a near daily basis.
 
[quote name='bmachine']So, I'm a bit of a noob when it comes to weight training and I was hoping I could get some guidance from you guys.

If I do a fairly heavy weight I can usually do a set of 15 reps, a set of 12-13 reps, and then a set of 8-9 reps before I'm completely exhausted.

If I do a lighter weight, I can do 15 (or even more) reps each time, obviously.

Which is better? More weight with less reps or less weight with more reps?

My primary goal is to lose weight while, ideally, building muscle. I'm doing 30-40 minutes of fairly intense cardio 3-4 times a week. For weight training, I'm doing upper body twice a week and lower body the other 2 times.

Am I managing this correctly?[/QUOTE]

If you can do more than 12 reps your first set I'd say you need to up the weight. 10-12 reps is ideal but if you go 12/12/8, 12/8/6 with a heavier weight that's ok just repeat doing what weight you can until you can complete the set then push for more weight. Losing weight while building muscle is a hard thing to do if your running a calorie deficit in your diet; not sure if you are as your diet isn't listed but if you are you'll likely build strength, get more definition but you probably won't build muscle mass unless your really out of shape to begin with. http://www.muscleandstrength.com/articles/losing-body-fat-and-cutting-without-losing-muscle.html This article outlines some good points about eating to gain muscle while cutting fat. There are also some very nice routines on muscle & strength if you need help with what sort of routine to follow.
 
[quote name='bmachine']So, I'm a bit of a noob when it comes to weight training and I was hoping I could get some guidance from you guys.

If I do a fairly heavy weight I can usually do a set of 15 reps, a set of 12-13 reps, and then a set of 8-9 reps before I'm completely exhausted.

If I do a lighter weight, I can do 15 (or even more) reps each time, obviously.

Which is better? More weight with less reps or less weight with more reps?

My primary goal is to lose weight while, ideally, building muscle. I'm doing 30-40 minutes of fairly intense cardio 3-4 times a week. For weight training, I'm doing upper body twice a week and lower body the other 2 times.

Am I managing this correctly?[/QUOTE]

Typically to build muscle, you will want to stick with a rep range anywhere between 6-12. The intense cardio 3-4 times per week will definitely do the majority of the work with eliminating any extra fat stores. But remember that to gain any kind of weight, you need to have a daily caloric intake greater than your output. So make sure you are eating plenty of quality proteins, fats, complex carbs and fruits and veggies to keep yourself well-fueled. What would an example workout be for upper body and for lower body?
 
You can't really lose weight and bulk up at the same time. You should go through a cutting period to lose weight, then switch to a bulking and gain some. Then back to a cutting phase.
 
after spending the last few months drinking almost everyday and eating like theres no tomorrow i need to get a grip on reality. time to lose 40 pounds.
 
You can gain muscle slow and steadily while losing fat and I suppose more easily while maintaining. But that's the thing if you prefer to pack on muscle as quickly as possible while gaining some fat, and if you're one of those types maybe even none at all.

For me I'm gonna continue to lose even more fat and maintain that while doing heavy intense workouts. No going to be counting reps, just fatigue the muscles with failure. I feel like I get a better workout and the soreness is incredible the next day. I'm always experimenting with new ideas in diet and training but I never fail to see results either way!
 
Been a while since this thread has been updated. How are everyone's 2010 fitness/health goals going?

I'm planning on joining my college's boxing club so I've been doing a lot of conditioning for that, consisting of heavy bag and mitt work, speed bag, jumping rope and getting up to run at 6 every morning. I'm also doing 2 days of strength training and two separate days of plyometric drills to increase my power. Once we get into competition I'll keep everybody posted on how I'm doing.
 
[quote name='EDiddy0042']Been a while since this thread has been updated. How are everyone's 2010 fitness/health goals going?

I'm planning on joining my college's boxing club so I've been doing a lot of conditioning for that, consisting of heavy bag and mitt work, speed bag, jumping rope and getting up to run at 6 every morning. I'm also doing 2 days of strength training and two separate days of plyometric drills to increase my power. Once we get into competition I'll keep everybody posted on how I'm doing.[/QUOTE]

Another 10 pounds up when I hoped to lose 30 by this point! Just can not get on track but being married, fat and happy tends to do that to you! I just can not seem not seem to get the motivation! I am back up way past the point I feel comfortable, 70% of my clothes do not fit and I am starting to get out of breath with simple things like carrying a box or two up stairs! My wife even pointed out that we had a threesome 2 or so years ago when I was about 50 pounds less and that if I lost the weight it would be easier to make that happen again...even that has not motivated me!

I think it is just far too easy to freaking eat bad when you are married ;) Not that I am blaming anything, I know it is my responsibility ultimately.
 
Well I'm down to a lean 155lbs at 5'11 to 6'0 (I can't tell anyway). Sounds scrawny as hell but it's better than being 155lbs but not nearly as cut. I guess I reached my goal and seem to be maintaining fine. I'm trying to feed myself more so I can keep all my muscle mass. Cut down on cardio for that reason too.

Anyway as far as eating I haven't been pigging out but also have eaten out plenty of times but no issues keeping my body fat level the same. I do want to make the transition to healthier eating though just to be healthy and prepare myself for later. My long term goal will be to slowly add 30-35lbs of muscle mass, maybe even an additional 5-10lbs and then shred off 10lbs of fat and I should look even more aesthetically pleasing.
 
I'm doing alright. Coaching soccer right now so I haven't been hitting the weights as hard, I'm down to repping 215 right now, which is a little frustrating. Staying about 190~195 at 6' foot tall, can't wait to have more time for lifting in the near future.
 
[quote name='MSI Magus']

I think it is just far too easy to freaking eat bad when you are married ;) Not that I am blaming anything, I know it is my responsibility ultimately.[/QUOTE]

I'm right there with you. I keep using Wii Fit to help be build up some endurance to then switch to a full workout. I'll lose about 5-10lbs on the Wii Fit but after about 2-4 weeks I just get bored. (I'm trying to lose closer to 25 or so)

Then I slack off, gain the 10lbs back and repeat the process. I really need to find a way to stay motivated. With working 50 hours/6 days a week, having to wait until my kids are in bed to even do my exercise (well after dinner time etc.) and everything else it is just really hard to find the drive to do it.

I've gained back my 10lbs though so I guess it is time to get started on losing it again.
 
I need to purchase some workout gear for home. Instead of sitting down for 3 hours watching a Basketball/football game, i could be doing the same and working out as well. Ive never been a fan of Gyms's, when im there I either get in the pool or end up playing basketball.


Maybe some free weights, a bench or even a full fledged workout machine. Hmm...
 
I used to workout at home, but my results weren't as great as going to the gym. I feel like I feed off the energy of everybody in there.

I have a trainer kicking my ass nowadays. I did a full body workout in three hours. The bastard made me do a one rep max at the end of each exercise.
 
[quote name='Hell Monkey']I'm right there with you. I keep using Wii Fit to help be build up some endurance to then switch to a full workout. I'll lose about 5-10lbs on the Wii Fit but after about 2-4 weeks I just get bored. (I'm trying to lose closer to 25 or so)

Then I slack off, gain the 10lbs back and repeat the process. I really need to find a way to stay motivated. With working 50 hours/6 days a week, having to wait until my kids are in bed to even do my exercise (well after dinner time etc.) and everything else it is just really hard to find the drive to do it.

I've gained back my 10lbs though so I guess it is time to get started on losing it again.[/QUOTE]

See time is not even my issue, I have nothing BUT time. If time is an issue and you are looking for something to make a work out fun then try playing games while working out. You probably pause right about now and think how is that possible, but I lost 50 pounds before playing games while working out. Buy a sit down exercise bike and buy games that do not require twitch reactions such as RPGs, board games or Brain trainers. I would pick out an RPG like Final Fantasy or Suikoden and then that would be my work out game. Every day I would hop on the bike for about an hour or so and the only time I would play that game is when working out.

It may not be as good of a work out as some others, but as I said I lost 50 pounds in just a few months doing it and I was still eating moderately bad at the time. If you do try it and if you have a 360 I suggest Culdcept as the game ;)
 
[quote name='MSI Magus'] Buy a sit down exercise bike and buy games that do not require twitch reactions such as RPGs, board games or Brain trainers. I would pick out an RPG like Final Fantasy or Suikoden and then that would be my work out game. Every day I would hop on the bike for about an hour or so and the only time I would play that game is when working out.

It may not be as good of a work out as some others, but as I said I lost 50 pounds in just a few months doing it and I was still eating moderately bad at the time. If you do try it and if you have a 360 I suggest Culdcept as the game ;)[/QUOTE]

Hmm that isn't a bad idea. I just got enough rewards through my works recognition program to be able to foot the exercise bike. I was already considering it but you are adding weight to it.
 
[quote name='Hell Monkey']Hmm that isn't a bad idea. I just got enough rewards through my works recognition program to be able to foot the exercise bike. I was already considering it but you are adding weight to it.[/QUOTE]

Yeah, like I said it wont get you in "shape" but it will melt away extra pounds or help you prevent putting extra ones on, all while having fun ;)
 
[quote name='MSI Magus']Yeah, like I said it wont get you in "shape" but it will melt away extra pounds or help you prevent putting extra ones on, all while having fun ;)[/QUOTE]

Well I don't need muscle. Just ened to get rid of some extra lbs.
 
Trying a new routine today.

Previously, I used to go to the gym 4-5 days a week, do 30 minutes of cardio, workout back, chest, arms, legs...all on separate days.

Well, those days are long gone. Time is limited, and I found a new program I like. I would do this at least 3 times a week.

15 minutes of warm up cardio.

All of these are 2 sets, 12 reps...

- Bar shoulder press
- lateral pull down
- cable seated row
- decline, close grip, bench
- cable chest fly
- tricep extension
- standing bicep curl
- machine leg press
- single calf leg raise
- dead lift
- machine leg curl

5 min cool down cardio

So I'm doing less cardio,which I'm no thrilled about because I wanna cut my weight down a little, but this routine sounds like it should give me a good jolt.
 
[quote name='seanr1221']Trying a new routine today.

Previously, I used to go to the gym 4-5 days a week, do 30 minutes of cardio, workout back, chest, arms, legs...all on separate days.

Well, those days are long gone. Time is limited, and I found a new program I like. I would do this at least 3 times a week.

15 minutes of warm up cardio.

All of these are 2 sets, 12 reps...

- Bar shoulder press
- lateral pull down
- cable seated row
- decline, close grip, bench
- cable chest fly
- tricep extension
- standing bicep curl
- machine leg press
- single calf leg raise
- dead lift
- machine leg curl

5 min cool down cardio

So I'm doing less cardio,which I'm no thrilled about because I wanna cut my weight down a little, but this routine sounds like it should give me a good jolt.[/QUOTE]

I see you mentioned 15 min warm up cardio, but are you doing a warm up set on some of your weights? I'd recommend doing a warm up set of 12 reps at like 60%-70% of your working weight first to warm up your muscles on some of those exercises before going heavy depending on how much your lifting to avoid possible injury starting heavy.
 
[quote name='seanr1221']Trying a new routine today.

Previously, I used to go to the gym 4-5 days a week, do 30 minutes of cardio, workout back, chest, arms, legs...all on separate days.

Well, those days are long gone. Time is limited, and I found a new program I like. I would do this at least 3 times a week.

15 minutes of warm up cardio.

All of these are 2 sets, 12 reps...

- Bar shoulder press
- lateral pull down
- cable seated row
- decline, close grip, bench
- cable chest fly
- tricep extension
- standing bicep curl
- machine leg press
- single calf leg raise
- dead lift
- machine leg curl

5 min cool down cardio

So I'm doing less cardio,which I'm no thrilled about because I wanna cut my weight down a little, but this routine sounds like it should give me a good jolt.[/QUOTE]


Flip the cardio sessions around, so that you are doing a 5 minute warmup and a 15 minute cool-down. You'll be able to maximize the amount of weight you are using, particularly on the leg lifts if the cardio is any kind of biking, running or climbing. One other recommendation I feel should be made is to swap the leg press out for squats. They work more overall muscle by engaging your entire core area and, as a result of working more muscle fibers, will burn more calories. If done correctly, squats are actually easier on your lower back than the leg press is.

EDIT: Also agree with what blissskr said about the warmup sets to prevent injury
 
[quote name='AndrewCP']Well I'm down to a lean 155lbs at 5'11 to 6'0 (I can't tell anyway). Sounds scrawny as hell but it's better than being 155lbs but not nearly as cut. I guess I reached my goal and seem to be maintaining fine. I'm trying to feed myself more so I can keep all my muscle mass. Cut down on cardio for that reason too.

Anyway as far as eating I haven't been pigging out but also have eaten out plenty of times but no issues keeping my body fat level the same. I do want to make the transition to healthier eating though just to be healthy and prepare myself for later. My long term goal will be to slowly add 30-35lbs of muscle mass, maybe even an additional 5-10lbs and then shred off 10lbs of fat and I should look even more aesthetically pleasing.[/QUOTE]
Damn, I can't imagine being 155lbs and I'm basically your height too, over the summer I was a consistent 162lbs - 165lbs, but with winter and less places to play sports I'm 167lbs - 170lbs, need to lose weight or put on more musclez. Man I'm fat...
 
I'm on Day 70/90 of P90X. Weight: 152 @ 5'9. BMI: 22.6. BF% 13.8. I feel like I've plateaued. I was at 165 before I started but I dunno that I can go any lower o.o;
 
[quote name='blissskr']I see you mentioned 15 min warm up cardio, but are you doing a warm up set on some of your weights? I'd recommend doing a warm up set of 12 reps at like 60%-70% of your working weight first to warm up your muscles on some of those exercises before going heavy depending on how much your lifting to avoid possible injury starting heavy.[/QUOTE]

[quote name='EDiddy0042']Flip the cardio sessions around, so that you are doing a 5 minute warmup and a 15 minute cool-down. You'll be able to maximize the amount of weight you are using, particularly on the leg lifts if the cardio is any kind of biking, running or climbing. One other recommendation I feel should be made is to swap the leg press out for squats. They work more overall muscle by engaging your entire core area and, as a result of working more muscle fibers, will burn more calories. If done correctly, squats are actually easier on your lower back than the leg press is.

EDIT: Also agree with what blissskr said about the warmup sets to prevent injury[/QUOTE]

Thanks guys, I'll try both of these. I always stretch before working out, but don't usually do warmup sets. Then again, Im not doing extremely heavy lifting, but I am pushing it.

You're right about the squats...they are a better overall workout.

I'll swap the cardio and see how it goes today.

Im pretty sore, but not in pain from this so far. Feels good :bouncy:
 
Hi health thread!

I was posting here back in an earlier installment of this thread in 2008, when I first started working out, eating better, and losing weight. After bouncing back a bit during my freshman year but then losing all of that again and more, I went from 303lbs in May of 2008 to 184lbs today. I'm still working on losing more but I think for the time being (read: Winter) I'm going to relax a little, since the weather has gotten way too bad out to go out and get a lot of exercise.
 
[quote name='Hell Monkey']Hmm that isn't a bad idea. I just got enough rewards through my works recognition program to be able to foot the exercise bike. I was already considering it but you are adding weight to it.[/QUOTE]

more like subtracting weight am I right?!

So here's my current issue, I'm exhausted. Just completely worn out all the time. I had to shovel half a foot of easy light fluffy snow on Saturday and I'm still just dead tired from that a couple of days later. I'm pondering going to a clinic to have them do some blood tests and such to see if I've got any kind of weird illnesses or anything to that effect. I'm not terribly overweight (6'2" 235# but wouldn't mind getting to 210-215# instead) and I gave up smoking and my drinking is down about 50% compared to just a month ago.
 
[quote name='Jesus_S_Preston']Hi health thread!

I was posting here back in an earlier installment of this thread in 2008, when I first started working out, eating better, and losing weight. After bouncing back a bit during my freshman year but then losing all of that again and more, I went from 303lbs in May of 2008 to 184lbs today. I'm still working on losing more but I think for the time being (read: Winter) I'm going to relax a little, since the weather has gotten way too bad out to go out and get a lot of exercise.[/QUOTE]


Wow! Congrats on the weight lose! :applause:
 
[quote name='Moltres423']I'm on Day 70/90 of P90X. Weight: 152 @ 5'9. BMI: 22.6. BF% 13.8. I feel like I've plateaued. I was at 165 before I started but I dunno that I can go any lower o.o;[/QUOTE]

Reminds me. Anyone have a good recommendation for a heart rate monitor? Also looking for a decent pair of running shoes too, :x.
 
[quote name='Moltres423']Reminds me. Anyone have a good recommendation for a heart rate monitor? Also looking for a decent pair of running shoes too, :x.[/QUOTE]

Can't help with the heart rate monitor - back in school the coaches use to make use take our own counting the beats but I sucked at it anyways.

For running shoes there are so many different popular brands (I personally use mostly New Balance) but what I think is most important is trying to go to a real runner's store if you are looking to put a lot of miles on those running shoes. They will see measure you and might recommend an orthodic if you are flat footed, have fallen arches, etc. Getting a better shoe really helped me when I had shin splints and tightness in my Achilles tendon
 
I'm sure some people have the normal weight loss new years resolution so I thought I'd give this a bump.

Curious to see how much the gym explodes in the next couple weeks...
 
[quote name='seanr1221']I'm sure some people have the normal weight loss new years resolution so I thought I'd give this a bump.

Curious to see how much the gym explodes in the next couple weeks...[/QUOTE]

I started 3 months ago , manage to lose 2 Kgs .
I am disapoint. :S
 
[quote name='seanr1221']I'm sure some people have the normal weight loss new years resolution so I thought I'd give this a bump.

Curious to see how much the gym explodes in the next couple weeks...[/QUOTE]

I'm sure it'll be nuts.

Does anyone know the best time to buy a treadmill? Can you usually get a good deal after the new year, or should I wait until March or so and see what/if people have given up on the equipment they've just purchased?
 
I could be wrong, but I'd think now would be most the most expensive, and they'd be cheapest in the summer because you can run outside, but who knows.

And the gym was jacked. Mostly old people.
 
Hey everyone, I was just wondering if anybody has some good techniques to help pass the time when running. For the last few months I've been having a bitch of time trying to run long distances without feeling just shitty watching the clock or constantly checking my watch. I did about 7 miles yesterday and my legs didn't feel bad but mentally I felt like crap waiting for the last 2 miles to finish up.
 
[quote name='Dokstarr']Hey everyone, I was just wondering if anybody has some good techniques to help pass the time when running. For the last few months I've been having a bitch of time trying to run long distances without feeling just shitty watching the clock or constantly checking my watch. I did about 7 miles yesterday and my legs didn't feel bad but mentally I felt like crap waiting for the last 2 miles to finish up.[/QUOTE]
Not using an ipod or MP3 player?

I ran in a marathon that was 2 13 mile laps around our FOB a few weeks ago, we weren't allowed to have earbuds in, it was pretty brutal. But I have a very imaginative mind, most of the time I was spaccing out thinking about things, such as what I'll be doing when I get home.

But running with an MP3 player makes it super easy, I can just loose time like that.
 
[quote name='Amblix']Not using an ipod or MP3 player?

I ran in a marathon that was 2 13 mile laps around our FOB a few weeks ago, we weren't allowed to have earbuds in, it was pretty brutal. But I have a very imaginative mind, most of the time I was spaccing out thinking about things, such as what I'll be doing when I get home.

But running with an MP3 player makes it super easy, I can just loose time like that.[/QUOTE]

Yup , i do that too . Without the music it feels like a hamster :)
And also , try to find co-exercise partner. I sometimes run with my high school friend/neighbour.
 
[quote name='Sveznajko']Yup , i do that too . Without the music it feels like a hamster :)
And also , try to find co-exercise partner. I sometimes run with my high school friend/neighbour.[/QUOTE]

My work out and running buddies have gotten married the last 2 years so I'm doing all my running stag. The Ipod only help so much. I usually just end up making a deal with myself that I can't look at my watch until the next song ends.

I don't know how I use to be able to do marathons and now I'm feeling mentally drained after 6 or 7 miles.
 
Ouch, mad props to you folks who can run that long straight. I only do HIIT running a minute and a half or 2 mins straight and then resting for about the same amount of time a total of 6 times when on the treadmill. I find running a lot more exhausting than most people I believe.
 
[quote name='AndrewCP']Ouch, mad props to you folks who can run that long straight. I only do HIIT running a minute and a half or 2 mins straight and then resting for about the same amount of time a total of 6 times when on the treadmill. I find running a lot more exhausting than most people I believe.[/QUOTE]

I usually do HIIT on my off days from jiu jitsu and would do 100 meter sprints combined with 100 meter jog backs, medicine balls, etc., but I got bamboozles into having to a run a half marathon so I had to get back into running the long distance stuff. I'd much rather spend 25 minutes doing high intensity interval stuff where I feel like I may keel over than spend the 90 minutes of doing long distance.
 
[quote name='mtxbass1']Does anyone know the best time to buy a treadmill? Can you usually get a good deal after the new year, or should I wait until March or so and see what/if people have given up on the equipment they've just purchased?[/QUOTE]

I got a great deal on an elliptical during black friday weekend, and I've seen some exercise equipment on sale for the new year.

Someone mentioned they might go down in price in the summer when people are able to run outside. That sounds like a reasonable explanation to me. Might want to wait it out if that's true.
 
[quote name='Dokstarr']Can't help with the heart rate monitor - back in school the coaches use to make use take our own counting the beats but I sucked at it anyways.
[/QUOTE]

The thing is that by the time you've figured out your rate, your body is in cool down. The point of a heart rate monitor is to let you know-at a glance- whether you're reaching your breaking point or you need to step up your game.

I'm still looking for one if someone knows of a reputable brand, the thing's really good for cardio-based exercises so I hear.

Also, I completed a second round of p90x and am on day 7 of the third attempt. Wish me luck, haha.
 
Finally got my gf to buy healthier foods. Its about time. Just got back from CostCo with spinach leaves, soy beans, 10 pounds of grilled chicken, 6 pounds frozen veggies, tuna, and natural peanut butter. Feels good :)
 
[quote name='seanr1221']Finally got my gf to buy healthier foods. Its about time. Just got back from CostCo with spinach leaves, soy beans, 10 pounds of grilled chicken, 6 pounds frozen veggies, tuna, and natural peanut butter. Feels good :)[/QUOTE]
Cool.

Other foods too for consideration:

Hummus + carrot sticks, lowfat mozzarella cheese, cottage cheese, oatmeal, and soynuts
 
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