zefff's jogging journal
Original Poster: zefff
Forum: Training Logs
Posted On: 05-12-2007, 11:12

Orginal Post: zefff: okay Ive been thinking about this for a few days and think its time to get my legs back. The aim is to use my running to supplement my MA training. I will add a couple of nonspecific exercises to the end of the run and a warmdown and stretch. I will be running 3 times a week to begin with. Here is my basic initial plan but any ideas are welcome. I begin 2nite! I will do the running and see how I feel when I get to the playground/football pitch but this is my aim:

short stretch (getting old now)
400 yard power walk warm up
2 mile(ish) moderate speed run
3 sets of jog/sprint length of football pitch
3 mins shadow box
3 sets of super burpes
3 sets of chin up
3 sets of tricep dip
3 sets of leg raise
3 sets of hanging situp/crunch
2 miles of moderate speed run

I am off now and prolly wont be back for a very long time. :lol:

Circuit Training
Original Poster: torpedo63
Forum: Training Logs
Posted On: 27-04-2007, 22:27

Orginal Post: torpedo63: [FONT=Verdana Resistance training offers many different benefits to the body than cardiovascular exercise. Most individuals look for the benefits of weight loss in addition to muscle gain as key goals in their exercise programs. Traditional resistance training programs do not burn many calories during the session as we spend a majority of the workout resting between sets. Cardiovascular exercise on the other hand does little to stimulate muscle growth. Hence, the question arises as to the training modality that can optimize gains in both areas and the answer lies with circuit training, a modified type of resistance training offering the key benefits from both areas. [/FONT 
[FONT=Verdana What is circuit training?[/FONT [FONT=Verdana 
Circuit training is a high volume (repetitions), low resistance (weight) workout with short rest intervals and is geared primarily at improving muscle tone and definition, while improving cardiovascular fitness. This workout involves exercising all major muscle groups (stations) in one continuous cycle, alternating between the different areas to allow for muscle recovery and to force your heart to work harder in pumping blood (and oxygen) to these constantly changing areas. Given the nature of your short rest periods, it is strongly recommended you use machines that do not require much time to select your weight (as opposed to free weights) and that the machines are in close proximity to each other. [/FONT 
[FONT=Verdana General Circuit Layout[/FONT [FONT=Verdana  [/FONT 
[FONT=Verdana Objective:[/FONT [FONT=Verdana  Muscular endurance, cardiovascular fitness, orientation to weight training
[FONT=Verdana Duration (weeks):[/FONT  Varies, traditionally 1-12 weeks
[FONT=Verdana Frequency (# times/week):[/FONT  2-3 times/week
[FONT=Verdana Intensity:[/FONT  40-70% of your maximal effort
[FONT=Verdana # Repetitions/exercise:[/FONT  Varies, anywhere from 10-25 reps, depending on time and intensity
[FONT=Verdana Rest interval duration between stations:[/FONT  Typically, 15-30 seconds
[FONT=Verdana # Muscles groups (stations) exercised/cycle:[/FONT  Anywhere from 6-15 stations
[FONT=Verdana # Cycles/workout:[/FONT  Start with 1 cycle, progress to 2-3 depending on available time[/FONT 
[FONT=Verdana Prior to designing your own program, complete a needs assessment and give thought to: [/FONT 

• [FONT=Verdana Your objectives with resistance training (are circuits appropriate for you) [/FONT 
  
• [FONT=Verdana Are you interested in all over body improvement or specific areas? [/FONT 
  
• [FONT=Verdana How much time do you have per week to commit to resistance training (circuits are ideal for 2-3 times max, 30-40 minutes) [/FONT 
  
• [FONT=Verdana Does your facility offer a compete selection of machines that are accessible? You may need to ask or walk around the facility to identify the necessary pieces. [/FONT 

Are there any fat-burning exercises?
Original Poster: boundary121
Forum: Weight Loss
Posted On: 20-04-2007, 14:57

Orginal Post: boundary121: I do a lot of muscle building exercises but i dont think it helps me lose weight. Just for my muscles and not for my whole body.
Does anyone know any workouts or exercises that i can do that will help me lose wieght? Or maybe help my whole body exercise.

Muscle mass & Toneing
Original Poster: kranker66
Forum: Bodyweight Exercises
Posted On: 10-04-2007, 01:53

Orginal Post: kranker66: - Is there a desired number of reps. when lifting weights that will work towards muscle buliding and another for toneing?

-I've have thought that 8 or more reps works well for tone, and 5 or less bulids mass, am I off here on the rep count numbers? and how many sets shold you do? I try and do 3X sets myself, should I do more?

Thanks for your insight.

2000m Run
Original Poster: Blade
Forum: Bodyweight Exercises
Posted On: 27-02-2007, 13:53

Orginal Post: Blade: Hi, im interested to know what scores you guys get on the 2000m run ?
And what good excercises you found that help improve it, thanks.

would this make a difference
Original Poster: BLACK PANTA
Forum: Bodyweight Exercises
Posted On: 27-02-2007, 13:43

Orginal Post: BLACK PANTA: I'm doing about 20-30 situps and 20 pushups about 3-4 times per day. However they are spaced out approx 3 hrs between. So by the END of the day, i've done approx 100-120 situps and 60-80 pushups.
I'm really asking that seeing that there is such a long time between would I get the same results as doing 4 sets within 20 minutes/day or so.

I have something that works
Original Poster: BLACK PANTA
Forum: Weight Loss
Posted On: 21-02-2007, 05:30

Orginal Post: BLACK PANTA: at least it did for me. I went from 189lbs to 155lbs. It's just as simple as eating properly and exercise. I cut out simple carbs, (bread, rice, candy bars) and started getting in MAAD protien and veggies (mostly dark green veggies). I took a bit from the Atkins, South beach (lean protien, basically the main difference from atkins),the French Women dont get fat diet and eating the way of the Sunnah (the way the prophet of Islam (pbuh) and his followers did. 5 small meals/day. I do get my carbs in mind you in the morning, but I load up with protien aswell. You can't kid yourself either, you gotta have a cheat day. One day a week I will endulge, but not over do, snack food. Really and truly I dont crave sweets and carbs as much anymore. Even on my cheat day I feel guilty. I have a meal plan I came up with if anyone's interested. I have one for myself but the one I've put to paper, I've tried to make it as universal as possible. There are slight modification that have to be made for females. They need to get in more calcium than us men.
A few big tips,
Green tea. When you feel like snacking drink green tea
drink lots of water per day. I say at LEAST 2 litres
If you feel hungry after you've eaten it more than likely you are dehydragted. Drink more water
Unsalted, dry roasted peanuts/almonds (a fistful is a serving) is great for snacking.
Stay away from milk, we are the only animals that drink milk past infancy, not to mention the only animals that drink the milk of another. Ever wonder why 40% (or so) of people are Lactose intollerant :wink:

The Fat Burning Bible
Original Poster: V-for-Vendetta
Forum: Weight Loss
Posted On: 16-02-2007, 03:05

Orginal Post: V-for-Vendetta: Hello everyone. I am writing this post because I see way too much information on this message board with bits and pieces of advice (some good, some bad) and not enough cold, hard truth. Here, I will shed the light on burning fat.

Fat Burning

1. Take in less calories/balance your carbs and protein
2. Take in the right calories
3. Include 1 to 2 portions of EFAs (essential fatty acids) per day
4. Drink lots of water
5. Eat every 2-3 hours
6. Supplement properly

1. Take in less calories/balance your carbs and protein - One way to lose weight is to eat less calories then you burn. However, if you take in less of pretty much everything, and your diet is primarily junk food, although the lack of calories you still help you to lose weight, you will not be properly fueled to workout or fight. This is why WHAT you eat is so important. Needless to say, you must take in less calories than usual. Stick to about a hand-sized portion of carbs and a hand-sized portion of protein, every 2-3 hours.

2. Take in the right calories - As mentioned above, WHAT you eat has a significant effect on how you perform. It has an effect on how you look and feel throughout the day. Here is a list of what you should be eating:

Protein:
Egg whites or egg beaters
Top round sirloin
Haddock, swordfish, flounder (watch the mercury in certain fish)
Fat free cheese
Protein Powder
Fat free cottage cheese
Skim milk
Turkey (skinless)
Chicken (grilled, not fried)

Carbohydrates:
Whole wheat, pumpernickel, or rye bread
Whole wheat pasta
Steamed brown rice
Fruits and vegetables

Fats:
Olive oil
Canola oil
Flax seed oil
Avocados
Fish oil
Nuts, natural peanut butter


3. Include one - two portions of EFAs (essential fatty acids per day) - Essential fatty acids are fats that the body cannot manufacture on its own, so you have to get it from certain sources, such as the sources listed above under the "Fats" menu. A lot of "weight loss experts" out there today are on a "no fat" craze, even with all of the information out there on the benefits of good fats (EFAs). EFAs rais your good cholesterol levels (HDL) and lower your bad cholesterol levels (LDL). They help burn fat, increase your level of pump-producing nitric oxide, as well as help your hair, skin, and nails.

4. Drink lots of water - This is a no brainer, but for some, this is last on the list. This definitely should be a priority to anyone, especially those who wish to burn fat and/or build muscle. Not only does drinking water help cure those hunger pangs in between meals as well as hydrate you, but there is evidence in numerous periodicals that suggests water helping to flush your system of fats and toxins. How true is this? No one knows for sure, but it is however one more reason to drink more water. Shoot for a gallon per day if you are in training.

5. Eat every 2-3 hours - This is a tough one for most people due to lack of convenience. However, if you wish to burn fat, this is a must. Eating more frequently regulates your blood sugar levels and supplies your body with a steady stream of nutrients throughout the day. It speeds up your metabolism and keeps you satisfied since you are basically snacking all day long.

In Body for Life by Bill Philips, he makes the distinction between the fat and the fit of the animal kingdom in terms of WHEN they eat. He says a bear, that eats about 2 large meals per day and sleeps on them, has a lot of muscle, but also a large amount of fat. But an animal that grazes like the gazelle, is lean and muscular. The same is true for most humans. Eat more frequently, it is a must.

6. Supplement Properly - Last but certainly not least, certain supplements may be essential, like a multiple vitamin.


Multivitamin

It is almost impossible to get all of the nutrients you need from food alone, regardless of how much you eat everyday. This is why supplementing with a multivitamin is so important. Think about it, it is recommended that even small children should be taking a multivitamin, so why is it less important that you (especially since you are in training), should stop taking a multivitamin? It isn't. The answer is that it is MORE important for you to be taking one as a growing person who is training hard. And I'm not talking about centrum of those "one-a-days". Those are simply not good enough. I'll recommend where you can get all the supplements I talk about later.


Thermogenics

Fat burners that speed up your metabolism by heating up your body (hence the prefix "thermo") to burn stored fuel (fat) for energy. Thermogenics have been getting a very bad rep every since the ephedra ban. Some people loved it, some people hated it, some people say nothing works without it. The truth is, there still are fat burners that work even without ephedra. They may not work as good as the ephedra, but they do in fact work. I'll give my recommendations on them later.


Creatine

I don't know how many times I hear people say "is that stuff safe." Especially the parents of high school athletes, who have every right to be concerned. Let me break it down for you, creatine is found in red meats, and is a combination of three amino acids - glycine, arginine, methionine. When these aminos are put together to form creatine, they pull water into the muscle cells. The muscle cells now have to expand (think of a water balloon underneath a faucet) in order to accomidate this new amount of water flooding them. The result - increased size of the muscles, strength of the muscles, and recovery of the muscle from a strenuous workout.

Why did I mention creatine in a fat burning post if it is primarily used for gains in mass? Because in the effort to burn fat, it is very likely that you will lose some muscle. It might not be a lot, but no muscle should be lost, only fat. Taking creatine while cutting will help keep that hard earned muscle on you, while shedding the fat. Going even further into the topic of creatine are the different TYPES of creatine out there (creatine monohydrate, ester creatine, creatine alpha-ketoglutarate, etc.). My personal recommendations will be talked about at the end of this post


L-Glutamine

One of the most abundant amino acids found in the body, glutamine helps prevent muscle break down (which is useful during cutting to help prevent muscle loss) as well as helps with muscle recovery. So then what is the difference between creatine and glutamine? Although they may seem the same based on their descriptions, the job of creatine is to increase muscle size or maintain the size by increasing the muscles volume. The job of glutamine is to simply keep the muscle from going into a catabolic (muscle breakdown) state, in which the muscle decreases in size and strength. Many people including myself like to stack (combine) the creatine and glutamine together for increased performance and results.


Fish Oil softgels

If you are not getting enough EFAs from food or would like to take in more fish but cannot for whatever reason, fish oil supplements are highly recommended and show a significant effect on reducing bad cholesterol levels increasing your good cholesterol levels


Green Tea

Some swear by it, some hate it, but there is a reason why it is an ingredient in most of the most popular thermogenics on the market today. Studies show that by drinking 3 cups of green tea per day, you may be able to increase the speed of your metabolism by up to 7%. Personally, I'd rather get it in my thermogenic with the rest of the metabolism-boosting ingredients.


Now, for the list of recommended supplements for the hard training martial artist or fitness enthusiast, I give you...(drumroll)...

My personal supplement stack:

I get everything from http://www.yourchoicesupplements.com as they have a speedy delivery, quality/brand-name supplements and some of the lowest prices I have ever seen. So, without further ado:

1. Multi-Vitamin by FSI nutrition - Effervescent medical delivery technology, high potency, zero calories or carbs and pretty good taste too.

2. No-xplode by BSN - AMAZING ENERGY; pre-workout formula. This product is thermogenic, as well as "pump-promoting," in that it promotes a blood pump to your muscles that is enjoyed by anyone who uses this product. I have to say, it makes a huge difference in vascularity.

3. Cell Mass by BSN - Post workout Creatine/Glutamine formula. This product is the creatine/glutamine stack that I mentioned above. The type of creatine in this product is ester creatine (very absorbable without the stomach discomfort of most other creatines) along with glutamine AKG(alpha-ketoglutarate; this is a delivery system for the glutamine, allowing the glutamine to be fully absorbed).

4. Nitro-Tech - Protein powder with a delivery system in it to ensure that all protein is getting to your muscle cells and therefore you are not literally peeing your money away as is the case with many other protein powders. I usually have 2 scoops of this post workout immediately following my cell mass, and any time I want a snack or a before-bed shake.



Well, there you have it. I hope this post continues to serve you well throughout your training :D

Exercises with a broken limb?
Original Poster: zefff
Forum: Bodyweight Exercises
Posted On: 03-02-2007, 19:57

Orginal Post: zefff: I have a fractured wrist and am sick of one arm pushups and one arm squat-thrusts. My right side from the neck down cant take no more! :roll:

I am working both legs too plus working the bags with one good hand and going to regular classes but is there any exercises I can do with my left side that will work my left-side upper body and maybe upper-limb without straining the wrists healing process?

thank you for any suggestions.

Lower back exercises.....
Original Poster: soktjoky89
Forum: Bodyweight Exercises
Posted On: 02-02-2007, 23:25

Orginal Post: soktjoky89: Does anyone know of a safe way to build up the lower back to keep it safe when fighting????

"The Obesity Myth"
Original Poster: Christo
Forum: Weight Loss
Posted On: 29-01-2007, 20:55

Orginal Post: Christo: Hey all, I have just finished reading a book titled "The Obesity Myth" by Paul Campos, published by Penguin/Viking.

This book sheds much light on the whole topic of weight loss, obesity, the weight loss industry (worth billions), medical and pharmaceutical industry misrepresentation of scientific experiements, the phen-fen disaster etc. Paul Campos also talks about the differences in class and ethnicity, and from country to country.

According to the current BMI charts people such as Brad Pitt, Russel Crowe and George Clooney are either overweight or obese. That nobody really actually knows how to lose weight and keep it off effectively and that attempts to do so damage your health more so than not dieting in the first place. He also explains how and why being overweight has no higher mortality than being 'normal' weight and that being 5 pounds underweight is far more dangerous for your health than being 30 pounds overweight. This book explodes about the biggest myth of our time which grips the culture of not only the U.S. but also Australia and England.

Have a read, see what you think.

Awsome leg weight Exercise
Original Poster: Haas
Forum: Bodyweight Exercises
Posted On: 08-01-2007, 21:21

Orginal Post: Haas: there is this 25 step stair case in my house. and i decided that secnce i have 6 leg weights (11 pounds on each leg) i would put them on and work on the stairs. the way i did it is when you got to the top the the stair case u had to walk all the way back down and that would be one, i did this 100 times and let me say its like haveing an Orgasm for your legs ^_^

New pullup world record
Original Poster: opariser1001
Forum: Bodyweight Exercises
Posted On: 09-12-2006, 13:50

Orginal Post: opariser1001: by a 16 yr. old kid....last name Armstrong lol....

seriously though, it's pretty impressive:

http://www.abcnews.go.com/Video/playerIndex?id=2649344

Great bodyweight info and pictures site.
Original Poster: Chichang
Forum: Bodyweight Exercises
Posted On: 28-11-2006, 01:09

Orginal Post: Chichang: This site has hundreds of unique bodyweight exercises and videos.

http://www.bodyweightculture.com

Enjoy !

The Warrior Diet
Original Poster: Blade
Forum: Weight Loss
Posted On: 20-10-2006, 06:06

Orginal Post: Blade: Has anyone tried or still sitting on the warrior diet here and can confirm results \ side effects it might have on training\weight loss and such ?

Bruised knuckles and joints
Original Poster: kranker66
Forum: Training Logs
Posted On: 17-10-2006, 23:37

Orginal Post: kranker66: -Bruised up my knuckles pretty good hitting a heavy bag( the left hand)...to either side of the knuckle of the middle finger is swollen- it's gone down, and I need to know what's a decent treatment for bruised knuckles and joints?

Ice?, aspirin?, Ibuprofen?, Tiger balm?...want to get back to training asap and
bag work is important part of my workout.

Thanks.

Hindu Squats and Hindu push-ups, and.....................
Original Poster: NathanRahl
Forum: Bodyweight Exercises
Posted On: 17-10-2006, 16:32

Orginal Post: NathanRahl: Look into Hindu Squts an Hindu push-ups, and you will likely find a great book abuot body weight exercises. I'll leave it to you posters to do the research and find out the book and the exercises within. Later ;)

What a good training to improve speed
Original Poster: ejedge
Forum: Training Logs
Posted On: 12-10-2006, 02:19

Orginal Post: ejedge: i just started TKD a month ago, but i want progress, fast progress. for strength training i'm fine with that and i have my own log. well i jsut want to know if you guys can give me some pointers or drills in order to increase my speed, mainly kicking speed and foot work. i can kick properly with power and everything, i'm jsut thinking if i increase my speed i can add power to it and be able to switch right away to do more damage. well thanks guy for your time and effort.

V's Diet & Training Journal
Original Poster: V-for-Vendetta
Forum: Training Logs
Posted On: 22-09-2006, 14:02

Orginal Post: V-for-Vendetta: My goals today are to cut down on the sodium and have at least one piece of fruit. I usually don't get enough fruit. Veggies are no problem. And the fat free dressing I use is loaded with sodium (280mg per serving). So, I won't be using any of that.

I'll update this at the end of the day when my diet is completed. No training today however. Yesterday was my first day of the Abs Diet Program and one of the workouts I did kicked my ass. My legs are very sore, but on the bright side, that means I did my job in the gym.


Meal 1: 9a.m. - Detour bar (Low-Sugar) and 2 scoops of Superpump250 in water (provides 16g of carbohydrates without the sugar).

Pushups with weight
Original Poster: Shadow Jester
Forum: Bodyweight Exercises
Posted On: 16-09-2006, 16:43

Orginal Post: Shadow Jester: I always heard that pushups with weight will hurt your lower back but what if you have a way to keep it the weight around your shoulders :?:

Another Questions...
Original Poster: Jan_19
Forum: Bodyweight Exercises
Posted On: 15-09-2006, 22:57

Orginal Post: Jan_19: Ok, I got another questions and I come here to ask it because its always a quick answer.

a) Does Push Ups help on developing the chest or it improves just the stamina?

b) In case they develop some chest, What kind of push ups works the chest better?

c) There are many ways to position hands while doing push ups, Open wide, Diamond, close, etc. What works each one of these hand positions?
( like, Diamond position works back, triceps and shoulders )

evaluation on those weird electrical pad things?: Old Forum
Original Poster: setsu nin to
Forum: Bodyweight Exercises
Posted On: 15-09-2006, 22:47

Orginal Post: setsu nin to: evaluation on those weird electrical pad things?

Burnout
ok today I went to buy some add ons to my dumbells and I was looking over the products in the aisle and then I saw one of those 'ab toner' things (you know the typethe ones with those small pads that sent small electric jolts through your muscles and makes them contract) I ignored it and went on and got my weights but on the way back I started thinking about those electrical things are they a con/pretty useless?

This has always been my (uninformed) opinion but just the way they are advertised has always put me off them e.g. those really corny ads which insisits how easy it is to 'define your abs!' so I always pretty much assumed that its just a product created for lazy people who never go to the gym and who want defined muscle. So my question is do they acutally work or are they just a con? (as I guess they are)
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Urban Skurk
It's fake. If it was that easy to get defined abs, then these products would probably be used by everyone. I've seen these commercials to, and they're straight up lying. No amount of electrical current is gonna make your bodyfat "melt" away, the only good way to get nice abs is to eat right and do cardio. Besides who the fock would want to electrocute himself in the attempt to get a washboard??? My advice is to do the traditional exersices that we all know are effective, and forget about these "wonder-products".
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kronos
They are a fake. Recently the manufacturers of these ab toners got sued for making false statements regarding their product. The only use these electrode devices have is if someone is bedridden due to injury or is an astronaut in a prolonged zero gravity environment they will prevent muscle wasting.
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NeverMan
quote:

Originally posted by urban_skurk
No amount of electrical current is gonna make your bodyfat "melt" away, the only good way to get nice abs is to eat right and do cardio.



First: Yes, these products are fake. I also think that if they were "for real", everyone would use them.

Second: There are studies being conduct in many bioelectrical labs across the country on this very matter. The main reason for this is to isolate and kill cancer cells with current running at a certain frequency, without damaging any other cells, and without any long term damage. They have not found a way to do this yet, however, one of the by-results of these experiments is that they have found a way to kill fat cells using the same technique. I don't think that the above mentioned products have anything to do with this. These are recent discoveries (you can look them up on the internet if you don't believe me). One of the professors in my Dept. (Electrical and Computer Engineering) at my school is working with two other professors/researchers at the Eastern Virginia Medical School (EVMS) on this exact topic. I also know of another compnay in California that is doing the same thing. This "fat destroying" technique has not yet been fully explored and is therefore obviously not open to the public and has obviously not passed any medical, clinical, or government tests.

I just posted this to inform you of what I know (very little) about the topic. The product however does not use this technique and is bogus as hell.


This is, again, just what I know, if you want to know more, do your own research.
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The BadBoy
I know for a fact that some hospitals around hee use them for physiotherapy but dont know about a fit person training with them. the theory makes sense and i have had one on before and i was sore like i get sore from the gym , set it up high and its a mother focker. but i've never trained with them.
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-=KING UMY=-
hey badboy you can get them for around £5 ( which has dropped from the origional price of £60 ) round here now because the prices dropped rapidly after people stopped buying them, £5 isnt much at all so i might get one and see for myselff
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The BadBoy
£5? You gotta tell me where bro.
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-=KING UMY=-
hmmmmm well ur living up in scotland bro but ill give it a shot. the first place i saw it was at an indoor market in our town cos they were imported form our home (good old pakistan ).Anyway i thought it may have only been cheap because they were brought here but i saw them for around the same price in a shop called T.J Hughes i think its a franchise so you might have them up there they sell all sorts of stuff, anyway just look around you'll find one cheap sooner or later cos no one seemed to take them seriously
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confusingDot
this product works to break apart fibers in the muscle cell, which in turn grows back stronger. Your muscle works by sending electricity through it to contract, and under much stress the fibers will break then grow back stronger.

this product does not use any energy of your own, so why would it burn off fat. the new discovery by badboy i have never heard of... so it may burn off fat in this way... bu tnot ot my knowledge. this product will also not give you any of the endurance factors. you will only gain strength, which does work. The company will get sued if they say that it does soemthing that isn't true. but taht doesn't mean that now the parts about it that ARE true, now become false. this product builds strength, and definition, but other then what neverman has said, it doesn't not burn fat away. neverman's explanation i have never heard, and cannot trust until i hear more information on it.

and if something works... it doens't mean that everyone will use it... sometimes it jsut isn't known that well. like now, i'm using a kinda hidden away computer lab, because the other one was full. this computer lab works, but not htat many people are in it becuase it is not that well known. many big businesses also get alot of money not because they are better, but just because they are more well known. name brands and such.

personally... i htink of this product as cheating... but since i don't have a real definiton of what's cheating and what's not... this is only my own opinion. but steriods and other drugs fall into this cateogry of cheating for me as well.
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PizDoff

For us not extremely out of shape guys, getting defined abs isn't hard.


1. Proper protein rich diet, with calorie intake lower than your required daily needs. No colas.....
2. Cardiovascular exercises, running and swimming to burn fat and carbohydrate energies.
3. Anaerobic exercises targeting muscle growth in said abdominal area, ie crunches and situps.

And keep working at it.....
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sess
hey can you translate that to american dollars
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*Gong*Sao*
Find the exchange rates and do it yourself. People in the UK don't have them memorized.
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george stiles
they r worthless for ab work but i bought one to use on my sore muscles and it is great it is the same basic thing as the electric stym machines that chiropractors and physical therapists use
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Wrist Weights
Original Poster: Michael M.
Forum: Bodyweight Exercises
Posted On: 15-09-2006, 22:39

Orginal Post: Michael M.: I figure I should post my question on here. Are wrist weights good to use? I thought about using them but then thought about disadvantages, one of them being possible joint problems.

Coffee? is it bad or good for you while exercising/training?
Original Poster: BullzEye
Forum: Bodyweight Exercises
Posted On: 15-09-2006, 16:37

Orginal Post: BullzEye: this is kinda only for the poll, but I am kind of a coffee fanatic and dont think i can give it up. I was just wondering will this have any negative effects towards my training? if so could you possibly expand on the negative effects. Thanks in advance.

sports supplements and MA
Original Poster: xcal
Forum: Weight Loss
Posted On: 05-09-2006, 20:04

Orginal Post: xcal: Hi all,

What is your opinion on taking suppliments like 'muscle food', or weight loss stuff to supplement your training?

I view most Chinese and Japanese MA's as a blend between the physical and philosophical aspects. Seeing as I'm training i Chinese MA, I'm throwning this question into this forum. MODs: short of throwing the same question in the Japanese MA forum, can you make this thread available in both?

I'm trying to turn this into a poll, what is the 'poll option'???

regards
Xcal

best way for me to get back in shape
Original Poster: topher
Forum: Training Logs
Posted On: 21-08-2006, 17:51

Orginal Post: topher: I used to be a thai boxer until I hurt my knee and decided to take a few months off. A few months now has become almost a year. I decided to get ready to go back in and need some help because I want to get in shape first. I'm 6'2 and 180lbs and usually take in about 1800 calories a day. So somebody help me make some changes in my diet and let me know what kind of work I should be doing. My school has a gym so I have access to a lot of basic equipment.

Curbing the Post-Workout Soreness
Original Poster: Jack_Vallick
Forum: Bodyweight Exercises
Posted On: 21-08-2006, 04:44

Orginal Post: Jack_Vallick: I work out heavily three nights a week. Non-stop upper-body work, coupled with twice a week that I jog and do lower-body work. But, I've found that after the upper-body workouts I feel extremely weak and untight the following day.

My muscles also shrink for that day and a little of the following one.

Is there any way to avoid this? Should I do post-lifting warm-ups?

Stickies?
Original Poster: Headcrab
Forum: Weight Loss
Posted On: 11-08-2006, 14:00

Orginal Post: Headcrab: :?

I need help losin weight
Original Poster: prodigy
Forum: Weight Loss
Posted On: 28-07-2006, 22:28

Orginal Post: prodigy: I'm a 190lb asian kid trying to lose for boxing. But im surround by rice! I eat to much carbs. Give me a diet plan for an asian person surround by rice! please. I love boxing and been into the art of boxing and other martial for a while. I have a fighting spirit!

Makeshift Heavybags
Original Poster: Jack_Vallick
Forum: Training Logs
Posted On: 05-07-2006, 17:56

Orginal Post: Jack_Vallick: I was training pretty extensively in my local-area gym for a good while. We were competing in boxing tournaments until last week when everything shut down for about three or four months.

It will be back up, but in the meantime all I have at my house is a generic total-body workout machine and a few dumbells.

Does anyone have any experience with crafting something as a substitute for one?

I was considering just punching the hell out of our brick walls, but I can only go steady for about three minutes before my hands go completely numb.