2012 FITNESS CHALLENGE

[Blzer]

Re: 2012 FITNESS CHALLENGE

How do you measure that, anyway? Go to a doctor or something?

[AUChase]

Ditto. I go by the rule of moderation, I let myself have things a few times a week but I just don't eat a ton of it. Like last night I had 3 cookies, in the past i would have had like 10. I like food too much to cut stuff completely out of my diet.

I'm only here on Earth for so long. I don't want to deprive myself of things I enjoy. I'm not overweight and I'm active and a gym rat, but I still love to eat.

Sent from my Desire HD

[mattsb84]

Re: 2012 FITNESS CHALLENGE

How do you measure that, anyway? Go to a doctor or something?

That or go to your gym and find a trainer who's not busy. They will either use an electronic bf% device or calipers in most cases, maybe tape measure. Some weight scales have this built in as well. Neither method is particular accurate but it gives you a number to work off of. If you're making progress, that number should go down over a period of time, so its something to keep track of to gauge progress.

The higher accuracy methods would be like hydrostatic weighing and some xray method they use similar to measuring bone density. Not cheap either.

[bh446066]

Re: 2012 FITNESS CHALLENGE

calipers...used the standard calipers. Took it like 5 times, kept getting the same result. Of course it has some degree of error, but Ive never measured that low.

[Shortsinator]

Re: 2012 FITNESS CHALLENGE

Anybody have any suggestions for what I posted a page or two ago? I'd really like to gain more knowledge on what I can do.

[DerkontheOS]

Re: 2012 FITNESS CHALLENGE

Anybody have any suggestions for what I posted a page or two ago? I'd really like to gain more knowledge on what I can do.

I believe with weight training it's high weight and low reps that make you get bigger.


"NSCA (National Strength and Conditioning Association) recommends that for active people ,endurance and strength training, a higher intake of protein is advised at around 0.4-0.6 per lb of bodyweight (and up to 0.8g/lb bw for full time athletes)."

Also, cut out as much junk food as you can. You don't want muscles made of donuts and ice cream, you want muscles made of lean meat, fruits and vegetables. With that said don't torture yourself try to eat that way 80% of the time.

[RockinDaMike]

Re: 2012 FITNESS CHALLENGE

Anybody have any suggestions for what I posted a page or two ago? I'd really like to gain more knowledge on what I can do.

Check out this site: http://scoobysworkshop.com/

He provides a lot of great info and I feel is honest and not super biased like other sites I've been to. If you want to get big, lose weight and gain muscle at the same time he provides a lot of great info.

Nutrition is 80% of the battle. If you don't clean up that, doesn't matter how much you lift.

[DerkontheOS]

Re: 2012 FITNESS CHALLENGE

<iframe src="http://connect.garmin.com:80/activity/embed/208300770" frameborder="0" height="548" width="465"></iframe>

Legs felt pretty good the entire way. Was just trying to keep my heart rate below 81%. Building endurance is a long slow process.... I'm ready to start doing speed work and hill sprints.

[Feared]

Re: 2012 FITNESS CHALLENGE

I had never really been interested in working out or anything until a year ago. I started going to this small gym with my buddies and I really started to enjoy it. However, even after a year of working out my muscles hadn't really cut up yet due to my bad eating habits (soda & donuts ftw). My membership expired 2 months ago and I didn't bother renewing it because I was moving towns to a different university in August.

Well now it is August and I am a week away from moving and I plan on getting back into the routine of going to the gym at the university. I hate being 10x stronger than I look and I actually got pretty strong (maxed 220 on bench) but nobody would've ever guessed. What are some things other than eating right that I can add to my routine to help me with this?

So I'm guessing what you're saying is you've developed a good solid base of muscle, but it doesn't really show because you have some stubborn layers of body fat that are covering it up?

Diet is definitely the #1 thing to help with that, definitely have to keep it atleast "some what" clean to drop in BF%. So basically Soda, and Donuts have to be cut down to a bare minimum, if not removed altogether from your diet.

You definitely want to look into doing some more Cardio as well. HIIT training is an effective cardio routine, you can try p90x or some other programs as well.

Cheat night last night!!!

Got all excited about my body fat measurement (4.4%), and ate a huge pile of french fries. Then, my stomach hurt the rest of the night That's a year and a half Paleo diet with consistent exercise....38 yrs old. Still weighing a solid 185. It works.

Dang 4.4% BF?! You must have a 16 pack, ripping out your abdomen. Lol.


Had kind of a rough week last week, fought tiredness, played video games a bit too much, and had some cheat meals. Getting back on track this week, did Chest & Biceps on Monday, and got done with a Triceps workout tonight. Have to promise myself no more cheat foods this month though.

[AUChase]

Re: 2012 FITNESS CHALLENGE

I'm either playing lazy tomorrow night or Friday night. I may have plans Friday, so i'll probably still work out tomorrow.

I try to go back/biceps, legs, chest/triceps, free day.

I also work my core (abs) every other day and still get in 15 mins of cardio.

On free days, I'll typically work whatever feels best... especially since I almost always take Saturday and Sunday off from the gym.

[Fresh Tendrils]

Re: 2012 FITNESS CHALLENGE

I go to the beach in about 5 weeks. The plan is to start Insanity when I get back. I've been supplementing my weight lifting with a 20 minute Insanity workout called "Fast and Furious." It definitely gets you sweating and combined with my renewed focus on eating healthier and smarter, I've lost 5 pounds in a couple weeks. Not anything remarkable, but the biggest change is definitely in my waist as my clothes continue to get bigger on me.

I'm excited. Anybody else done Insanity? What kind of results should I realistically expect?

[DerkontheOS]

Re: 2012 FITNESS CHALLENGE

I go to the beach in about 5 weeks. The plan is to start Insanity when I get back. I've been supplementing my weight lifting with a 20 minute Insanity workout called "Fast and Furious." It definitely gets you sweating and combined with my renewed focus on eating healthier and smarter, I've lost 5 pounds in a couple weeks. Not anything remarkable, but the biggest change is definitely in my waist as my clothes continue to get bigger on me.

I'm excited. Anybody else done Insanity? What kind of results should I realistically expect?

I've been thinking about doing insanity how is it?

[DerkontheOS]

Re: 2012 FITNESS CHALLENGE

<iframe src="http://connect.garmin.com:80/activity/embed/208632442" frameborder="0" height="548" width="465"></iframe>

I finally quit being a wimp and did my lactate threshold test so I could get my personal heart rate zones and not just calculate them.

[AUChase]

Re: 2012 FITNESS CHALLENGE

Almost at the end of my cycle with Jack3d.

Anyone tried any PWO lately, that they like ? I'm thinking about finally giving the Assault a chance. I've been pro Jack3d and C4 for a while now and I didn't like Hyper FX from BSN at all... it made me feel bad.

[RockinDaMike]

Re: 2012 FITNESS CHALLENGE

I just stepped my workout the past week and doing 1 hour yoga 6 days a week even after weight training and cardio days. I did lessen the cardio to 30 minutes on lift days but doing 1 hour on non lift days which are Mon/wed/Fri. Cardio is either walking, cycling or elliptical.


I don't know if i'm doing myself a disservice working out everyday and not having rest days but I have the energy to do it. The only time I'm tired is in the morning.