2013 FITNESS CHALLENGE

[ubernoob]

Re: 2013 FITNESS CHALLENGE

Anyone that calls fish oil a placebo just doesn't know what they're talking about. But I don't know if it's really necessary to take fish oil pills. Of course, it'd be better to get it naturally, and if you can't then something is better than nothing. But I'm not sure of the exact level of benefit to say it should be taken in concentrated doses like that on a daily basis.

Actually their are plenty of medical journals out there (from America, S Korea, Britain among other countries) with research analysis/articles/conclusions that say there is no increased benefit for health.

The main benefit is for helping treat those with high triglycerides.

Other studies have shown that if you have unnaturally high omega-6, adding omega-3 to the diet puts even more of a strain on it (instead of balancing it out.)

[AllJuicedUp]

Re: 2013 FITNESS CHALLENGE

Another thing the "nutrition community" is split on. Lots out there say nothing but a placebo (except for in infants, where the long-chain omega 3's help nurture brain development) while others say reduced BP, heart health and some say it helps ease joint pain.

I've never taken fish oil pills on their own, but my multivitamins include the omega chains.

I think you'll always find some reasearch/people that are split on the benefits of pretty much anything. That said, I actually thought the benefits of omega 3's were one of the few things the nutrition community seemed to generally agree upon.

It's good for heart and brain health (to varying degrees for each depending on the amount of EPA vs DHA), as well as your skin/hair/nails (which is the most easily observable for an individual... very noticeable).

If you have naturally greasy skin/hair, you may want to avoid them as it will only make it worse.

[wwharton]

Re: 2013 FITNESS CHALLENGE

Actually their are plenty of medical journals out there (from America, S Korea, Britain among other countries) with research analysis/articles/conclusions that say there is no increased benefit for health.

The main benefit is for helping treat those with high triglycerides.

Other studies have shown that if you have unnaturally high omega-6, adding omega-3 to the diet puts even more of a strain on it (instead of balancing it out.)

I feel the same as AllJuicedUp but I don't know enough to really argue with the journals you're speaking of.

I really do think it's just a matter of ANYTHING in excess being a bad thing. So the same amount of different things won't have the same effects/benefits/issues for different people. I haven't read any of the journals but I really can't imagine how they could come to the conclusion that there is absolutely no effect, good or bad.

[ubernoob]

Re: 2013 FITNESS CHALLENGE

I think you'll always find some reasearch/people that are split on the benefits of pretty much anything. That said, I actually thought the benefits of omega 3's were one of the few things the nutrition community seemed to generally agree upon.

It's good for heart and brain health (to varying degrees for each depending on the amount of EPA vs DHA), as well as your skin/hair/nails (which is the most easily observable for an individual... very noticeable).

If you have naturally greasy skin/hair, you may want to avoid them as it will only make it worse.

Here's some links (with the proper research links in the articles).

Fish Oil's Heart Benefits May Be Overstated

Benefits of Fish Oil for Heart Patients Questioned

Fish Oil Supplements May Do More Harm Than Good, UCB Researcher Finds

Fish Oil Supplements Don't Help Prevent Heart Attacks, Study Says

Hooked on fish-oil pills? You're wasting your money, says a nutrition expert

Fish oil, in and of itself, is good for health. The supplements? Not so much. I'll never buy a bottle of fish oil pills in my life. I won't go out of my way to avoid it though. If my multivitamin has it in? Great. If not? Great.

[Fresh Tendrils]

Re: 2013 FITNESS CHALLENGE

Well, right now I don't take any supplements or anything like that. I'm planning on scheduling a doctor's visit sometime later this Summer since I haven't had a real check-up in several years.

[wwharton]

Re: 2013 FITNESS CHALLENGE

Here's some links (with the proper research links in the articles).

Fish Oil's Heart Benefits May Be Overstated

Benefits of Fish Oil for Heart Patients Questioned

Fish Oil Supplements May Do More Harm Than Good, UCB Researcher Finds

Fish Oil Supplements Don't Help Prevent Heart Attacks, Study Says

Hooked on fish-oil pills? You're wasting your money, says a nutrition expert

Fish oil, in and of itself, is good for health. The supplements? Not so much. I'll never buy a bottle of fish oil pills in my life. I won't go out of my way to avoid it though. If my multivitamin has it in? Great. If not? Great.

Great, thanks for the links. I actually think these just clear up what I was saying though (so I guess we weren't too far apart to begin with). The articles don't say they have the same effect as a placebo... only in specific situations like preventing a second heart attack. Specifically, the articles say the supplements don't seem to have the powerful effect many believe, but they aren't saying they don't have any effect at all.

And, of course, it's much better to get it all naturally. Eat more salmon and be good to go. It just doesn't seem like a supplement necessary to take (or worth taking) on a regular basis. Much better to just adjust the diet, and I think we're on the same page there.

[AUChase]

Re: 2013 FITNESS CHALLENGE

I haven't worked out as hard over the past two weeks. I needed some down time after working my *** off to lose 20 lbs in about a month.

I started back running and light lifting Tuesday and got up on my off day yesterday and shot some basketball for about an hour. Proceeded to go run at the park and then over to the NAT and swim a few laps around the pool.

I'm still in it, I just needed that down time to regain my focus and let my body relax a bit. I would rather take it than tweak something pushing myself to run on tired and sore legs.

[Zer0xray]

I would advise you to being a spotter. From experience by a friend of mine you never know what can happen.

Also updated pic of weight loss:

Well for benching I prob won't try to max out so maybe I don't need a spotter? And for squats it'd be ok to do by myself?

Sent from my Galaxy Nexus using Tapatalk 2

[wwharton]

Re: 2013 FITNESS CHALLENGE

Well for benching I prob won't try to max out so maybe I don't need a spotter? And for squats it'd be ok to do by myself?

Sent from my Galaxy Nexus using Tapatalk 2

I don't think that's what he meant but either way, I'll try to help you out a bit.

Generally speaking, spotters are helpful beyond just maxing. To get the most out of it you really should go to failure, whether that's heavy weights for a last set of 6 or lighter weights for a high rep of 20. Obviously it's not always possible to have a spotter so you modify what you do based on that, but that's what I would recommend in the most ideal situation.

With that said, since you haven't been using free weights at all, I think you should try to have a spotter anyway. Form is very important. In the long run, proper form will be a huge help and that's why I would recommend going more free weights (though I agree it's stupid to make fun of someone for doing something else). If you absolutely can't I would start with EXTREMELY light weight and just focusing on your form. This would be even more true with squats because the potential damage would be to your back.

I don't think it'd take too long to get where you need to be with either of those exercises though... they're both pretty straight forward. You just have to swallow your pride initially and go very light and work your way up to a comfortable level before really trying to push forward.

[mattsb84]

Re: 2013 FITNESS CHALLENGE

Well for benching I prob won't try to max out so maybe I don't need a spotter? And for squats it'd be ok to do by myself?

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For squats, I recommend reading/watching (squat rx is good) how to do them properly and then start doing them with body weight only. It's a complex lift/movement and it's one where if you aren't doing it right, it will do serious damage (over time).

For bench, again, start light. It's a simple movement, but if you've never done it, start with just the bar (45lbs), get the movement down and then start adding weight.

I would also recommend reading about and doing Starting Strength. It's a good 6 week intro to lifting and should add significant strength.

As far as confidence in switching from machines to free weights...people generally dont give two ****s about what you're doing or what weight you're moving. The only time you might get the odd look or two is if you're doing something wrong or weird. But thats why you read/watch/practice to educate yourself and use the many many mirrors most gyms have to get the correct form down.

[ubernoob]

Seconded Starting Strength. If you haven't lifted before, with proper technique/nutrition you can easily "get built" and increase your strength greatly just by doing a simple 5x5 workout in 45 minutes max at the gym.

All these machines and people spending multiple hours in the gym are just doing things wrong - unless they're competition bodybuilders that need to focus on one specific muscle. Otherwise there are only a literal handful of exercises that one needs to do to see great results.

Keep it simple, stupid applies so much to lifting. Sadly, GP thinks the more time you spend = more (faster/better) results.

[AUChase]

Re: 2013 FITNESS CHALLENGE

I'm in and out of the gym in less than 45 minutes every day and that usually includes a 25-30 min run. I agree that it's pointless to spend countless hours. Some people will spend two hours or more in my gym.

As long as I avoid conversations with people and friends I know, It doesn't take me long at all.

[cjonesfan921]

Re: 2013 FITNESS CHALLENGE

I agree. I'm in and out.

I start with a mile run/jog...usually done in 8:30ish. From there I move to the machines. I only use machines at the gym and then do various free weights/push-ups/pull-ups at home.

[AUChase]

Re: 2013 FITNESS CHALLENGE

That mile in 8:30 is still getting after it to me. I'll be steady running at over 7mph just to get the 8 minute mile. My time doing cardio has come down some, but It's usually because I'll knock the first mile and a half out in around 10:30 and then do low impact at a big incline for around 20 minutes.

I'm hoping it's storming tonight when I get out of work. Our gym carries sound really well and I like running to the sound of the rain and thunder. I'm sure that sounds weird to some people.

There are days where It can be raining and I'll go run in it.

[ubernoob]

Re: 2013 FITNESS CHALLENGE

Don't worry about the run times. It sucks at first.

I hated running, and we only did 1.5 miles (my time was between 12-13 minutes) before I joined. Our PFT every year in the Corps was 3 miles, which I eventually did in under 18 minutes (for the full 100 points.) I think my best time ever was 16:45 for the 3 miles.

Still can't stand running, I absolutely hate it and I doubt I could run a mile in 10 minutes right now... but back when I was active duty we would run boots & utes 8-10 miles at least once a week.

In short. **** running.