2014 FITNESS CHALLENGE

[mgoblue]

Re: 2014 FITNESS CHALLENGE

There are a lot of studies just recently coming out against Multivitamins but it seems like they are slanted and just stating the obvious, of course if you take 1000% of your Daily recommended amount of Magnesium, or Vitamin E it can be harmful just like too much of anything is bad.

I think Multivitamins just like any potential supplement can be beneficial if used correctly, Take the proper dosage of a good solid all around Multi just so you can get all the Micro-nutrients you might not be getting from your diet. Hey, if you have a perfectly well balanced diet you don't need a Multivitamin, but let's be honest in this day of constantly being on the go and having so little time to cook.. how many of us can say we have a diverse, balanced diet and are constantly meeting our Micro-nutrient needs?

I think you're right. I do a Men's gummy vitamin (by the same company who makes my wife's gummy PreNatal vitamins).

They actually taste ok and I figure it's better than not doing anything. I just take the recommended dose and hope it supplements my diet. I'm sure I miss some stuff each day....

[8]

Re: 2014 FITNESS CHALLENGE

I heard multis explained like this. They're a insurance policy, you should be getting a majority of what you need through diet but most of us don't, so multi's just make sure we're good to go. I wouldn't spend a ton of money on them unless a doctor tells you that you need something specific. I spent 20 some bucks on a higher level multi and peed neon green every day shortly after taking it. Now I just get a 1 a day and I'm good to go.

[Holic]

Re: 2014 FITNESS CHALLENGE

30 Burpees were completed this morning. I'm starting to feel it. I wasn't in poor shape I didn't believe, but I guess I'm being proven otherwise. I'm still on the two a day burpees, but we'll see how long I can keep it up. Morning and Night "shouldn't" be that difficult, in conjuction with the regular workouts, but I was kind of lagging this morning.

I'm with you lol. I've been doing them morning and night and I can tell in about a week or so it's going to get real tough.

Question for you. How exactly are you doing your burpees? I'm doing mine with a push up and jump at the end.

[WTF]

Re: 2014 FITNESS CHALLENGE

Likewise. I'm doing the same style. I don't remember what that variation is called, but that's what we did in the academy. I did my second set of 30 today, and the 2nd was easier than the first. I was just in a terrible lull this morning. But in a week, it'll definitely suck.

[Rules]

Re: 2014 FITNESS CHALLENGE

Likewise. I'm doing the same style. I don't remember what that variation is called, but that's what we did in the academy. I did my second set of 30 today, and the 2nd was easier than the first. I was just in a terrible lull this morning. But in a week, it'll definitely suck.

Yep same here. Actually starting to struggle lol. Might have to break them up with a minor rest the further we get in. Will that defeat the purpose by doing that?


My legs are more fried than anything. I think it is because I am doing DDP Yoga and that requires some serious leg strength. When I get near the end of my workouts, almost my entire body is trembling.

[psychraider32]

Re: 2014 FITNESS CHALLENGE

I went to rerack 135 and ended up kinda launching it up like half an inch and having it come back down on my neck.. Little soar.. Woke up and felt it crunch a bit but still can move everything.

[NDAlum]

Re: 2014 FITNESS CHALLENGE

Health assessment this morning:

6-3 234

Need to get to 215 with my frame. Anything below that and I'm a stick figure.

Cholesteral was higher than the optimal ranges by a decent amount. They didn't say I had any issues but it's something I want to improve. The past couple years I've been slack in diet and exercise. Now it's not to the point I'm a slob but it's where I"m not at an ideal body composition.

Definitely going to not have any cheat meals for at least two more weeks. I really need to keep them in check when I do eat food that isn't that great for me. My issue is typically working out four or five days in a row then eating bad for two or three.

Really have to stay committed this time. Can't be complacent with 230ish

[Feared]

Re: 2014 FITNESS CHALLENGE

I went to rerack 135 and ended up kinda launching it up like half an inch and having it come back down on my neck.. Little soar.. Woke up and felt it crunch a bit but still can move everything.

On the squat rack? I've had neck scares before and the crunching sounds although scary were just fluid build up from compressing my spinal cord too much in a forward position. Had to do a lot of neck stretching to loosen those muscles up and get my head back in the proper upright position.


Also would just like to share one piece of advice I was ignoring for so long until someone very well versed in fitness explained to me. If some of you guys are getting daily (chronic) aches and pains from working out, that persists days after your work outs. Not talking about the typical muscle soreness here. Then really start looking into your daily posture, form, and stabilizer muscles. Especially for the guys that have desk jobs and sit for most of their days, and then try to work out.

For the longest time I thought I had great form while working out but I ran into injuries that really made me re-evaluate myself. A lot of times we very subtly develop a Kyphosis in the Thoracic spine area of our mid back. That mid back rounding where we round our shoulders, crane our heads forward, and slouch in a forward position; just from sitting at a Computer for long periods of time. And if we're not careful that can carry over to the gym and really limit us; poor range of movement in the shoulders. Pushing exercises can really exasperate the issue.

Basically my point is that Form equals function, and we should strive to exercise with structural integrity. Analyze posture, and joint range of motion.. and if you are limited really work on correctional stretching, strengthening your postural stabilizer muscles, and you'll see your progress in the gym and general lifestyle improve. I bought a Foam Roller this past year and it was one of my best investments, at least once every few days I do a full body myofacial release on the Foam roller to release tense trigger points in the muscle tissue.

[psychraider32]

Re: 2014 FITNESS CHALLENGE

On the squat rack? I've had neck scares before and the crunching sounds although scary were just fluid build up from compressing my spinal cord too much in a forward position. Had to do a lot of neck stretching to loosen those muscles up and get my head back in the proper upright position.


Also would just like to share one piece of advice I was ignoring for so long until someone very well versed in fitness explained to me. If some of you guys are getting daily (chronic) aches and pains from working out, that persists days after your work outs. Not talking about the typical muscle soreness here. Then really start looking into your daily posture, form, and stabilizer muscles. Especially for the guys that have desk jobs and sit for most of their days, and then try to work out.

For the longest time I thought I had great form while working out but I ran into injuries that really made me re-evaluate myself. A lot of times we very subtly develop a Kyphosis in the Thoracic spine area of our mid back. That mid back rounding where we round our shoulders, crane our heads forward, and slouch in a forward position; just from sitting at a Computer for long periods of time. And if we're not careful that can carry over to the gym and really limit us; poor range of movement in the shoulders. Pushing exercises can really exasperate the issue.

Basically my point is that Form equals function, and we should strive to exercise with structural integrity. Analyze posture, and joint range of motion.. and if you are limited really work on correctional stretching, strengthening your postural stabilizer muscles, and you'll see your progress in the gym and general lifestyle improve. I bought a Foam Roller this past year and it was one of my best investments, at least once every few days I do a full body myofacial release on the Foam roller to release tense trigger points in the muscle tissue.

Myofacial release is a great technique! Are you familiar with Davis's law?

[Feared]

Re: 2014 FITNESS CHALLENGE

Myofacial release is a great technique! Are you familiar with Davis's law?

Yes and I agree with the general principle of it because I have experienced the effects of tight muscles myself.

If you are experiencing tight, or weak muscles the root cause is usually a muscle imbalance/weakness some where else. I had really tight Hamstrings, and just stretching them really didn't do much for them until I realized why they were tight in the first place. Hamstrings are one of the most largest, powerful muscle groups in the body they'll become tight when they are overworked because of some weakness in the core.. glutes, lower back. Once I strengthened my glutes, and stretched and released some tension from my lower back I noticed I could stretch my Hamstrings much easier.

[Kearnzo]

Re: 2014 FITNESS CHALLENGE

On the squat rack? I've had neck scares before and the crunching sounds although scary were just fluid build up from compressing my spinal cord too much in a forward position. Had to do a lot of neck stretching to loosen those muscles up and get my head back in the proper upright position.


Also would just like to share one piece of advice I was ignoring for so long until someone very well versed in fitness explained to me. If some of you guys are getting daily (chronic) aches and pains from working out, that persists days after your work outs. Not talking about the typical muscle soreness here. Then really start looking into your daily posture, form, and stabilizer muscles. Especially for the guys that have desk jobs and sit for most of their days, and then try to work out.

For the longest time I thought I had great form while working out but I ran into injuries that really made me re-evaluate myself. A lot of times we very subtly develop a Kyphosis in the Thoracic spine area of our mid back. That mid back rounding where we round our shoulders, crane our heads forward, and slouch in a forward position; just from sitting at a Computer for long periods of time. And if we're not careful that can carry over to the gym and really limit us; poor range of movement in the shoulders. Pushing exercises can really exasperate the issue.

Basically my point is that Form equals function, and we should strive to exercise with structural integrity. Analyze posture, and joint range of motion.. and if you are limited really work on correctional stretching, strengthening your postural stabilizer muscles, and you'll see your progress in the gym and general lifestyle improve. I bought a Foam Roller this past year and it was one of my best investments, at least once every few days I do a full body myofacial release on the Foam roller to release tense trigger points in the muscle tissue.

Totally forgot I had a foam roller until you mentioned it. Decided to do some work on it a few minutes ago. I forgot how amazingly painful it is when your muscles are bound so tight. I feel better already however.

Gonna hit the kettlebell for some C&P's and snatches later. I'll probably do a quick once over with the foam roller after again. I've been pretty sore lately, so this should help. I used it all the time last year up until I ran the Spartan Beast in September, and it's been collecting dust since then.

[Feared]

Re: 2014 FITNESS CHALLENGE

Yeah the first time you jump on the Foam roller it feels like torture, and you really need to work out tightness for a lot longer. You'll notice you'll hit these knots, and bumps in certain muscles that are hard and feel really tense. At first I didn't know how to Foam Roll properly so I just kept repeatedly rolling over those, like I was rolling dough lol. I soon realized that when you hit those knots you just stay there with the roller and just keep steadily applying pressure until you can slowly start to roll over them.

[psychraider32]

Re: 2014 FITNESS CHALLENGE

Yes and I agree with the general principle of it because I have experienced the effects of tight muscles myself.

If you are experiencing tight, or weak muscles the root cause is usually a muscle imbalance/weakness some where else. I had really tight Hamstrings, and just stretching them really didn't do much for them until I realized why they were tight in the first place. Hamstrings are one of the most largest, powerful muscle groups in the body they'll become tight when they are overworked because of some weakness in the core.. glutes, lower back. Once I strengthened my glutes, and stretched and released some tension from my lower back I noticed I could stretch my Hamstrings much easier.

I have cerebral palsy so I'm not sure ill ever get ride of the tightness completely but it does indeed help. Static and dynamic stretching is also worth looking into. I can't overstate the importantce of balance and core training either.. Even if some of them look goofy.

[Feared]

Re: 2014 FITNESS CHALLENGE

Honestly for someone just starting to get into Weight training, I would recommend they do at least Two weeks of Core training, and Range of Motion flexibility work first. Involving a lot of isometrics, and body weight work. (I sure wish I did myself)

If you have a weak Core it won't matter how much perceived Arm, or Leg strength you have.. you are going to use other muscles to compensate for getting that weight up and it's going to mess up your form and you potentially. Basically if you can't do 10 Body Weight squats with perfect form, you're not ready to do a Weighted squat as your form will be off; and form is key to avoiding injury or poor muscle development.

[psychraider32]

Re: 2014 FITNESS CHALLENGE

Honestly for someone just starting to get into Weight training, I would recommend they do at least Two weeks of Core training, and Range of Motion flexibility work first. Involving a lot of isometrics, and body weight work. (I sure wish I did myself)

If you have a weak Core it won't matter how much perceived Arm, or Leg strength you have.. you are going to use other muscles to compensate for getting that weight up and it's going to mess up your form and you potentially. Basically if you can't do 10 Body Weight squats with perfect form, you're not ready to do a Weighted squat as your form will be off; and form is key to avoiding injury or poor muscle development.

Out of curiosity are you a trainer? You seem to know your stuff. I'm working on my NASM cert at the moment.