2016 FITNESS CHALLENGE

[Money99]

Re: 2016 FITNESS CHALLENGE

Too true. I just wish I could be working out all the meanwhile, that way I probably wouldn't even be in this thread.

I'm in my early 40's and I've started to notice some weight build-up on my waist as well.
I never had that problem before and I ate like rockstar; whatever and whenever I wanted.
But it's caught up to me.

Recently my wife started doing some serious calorie counting. She asked me to help her so she wouldn't be tempted by junk food.
I was eager because I wanted to lose some lb's too.

I've lost 20 lbs in about 2 months. And I think that's tough to do since I'm naturally tall and skinny.
What I did was simply keep my calorie count to under 1800 and skip breakfast.
Skipping breakfast knocked 10lbs off overnight it seemed. In less than 2 weeks.
But you'll plateau with that. So that's where the calorie content comes in.
I still eat what I want, but just less of it. I fight the hunger with drinking lots and lots of water.
I also allow myself a cheat day on Saturday, but I try to keep it under 2200 calories. And on that day, I'll at least try to do something physical, like go for a long walk, pushups, Tabata body squats, etc.

I read an article recently where a personal trainer (who was very cut and built) did nothing but count calories. He even said on some days, he'll eat nothing but hotwings and cheesecake, but he makes sure he doesn't exceed his calorie intake. So he may only have one small meal that day.

(for those concerned about skipping breakfast, google the topic. It seems that all the dogma we were taught before is incorrect. You don't need breakfast and it won't make you gain wait.)

[roadman]

Re: 2016 FITNESS CHALLENGE

I'm in my early 40's and I've started to notice some weight build-up on my waist as well.
I never had that problem before and I ate like rockstar; whatever and whenever I wanted.
But it's caught up to me.

Recently my wife started doing some serious calorie counting. She asked me to help her so she wouldn't be tempted by junk food.
I was eager because I wanted to lose some lb's too.

I've lost 20 lbs in about 2 months. And I think that's tough to do since I'm naturally tall and skinny.
What I did was simply keep my calorie count to under 1800 and skip breakfast.
Skipping breakfast knocked 10lbs off overnight it seemed. In less than 2 weeks.
But you'll plateau with that. So that's where the calorie content comes in.
I still eat what I want, but just less of it. I fight the hunger with drinking lots and lots of water.
I also allow myself a cheat day on Saturday, but I try to keep it under 2200 calories. And on that day, I'll at least try to do something physical, like go for a long walk, pushups, Tabata body squats, etc.

I read an article recently where a personal trainer (who was very cut and built) did nothing but count calories. He even said on some days, he'll eat nothing but hotwings and cheesecake, but he makes sure he doesn't exceed his calorie intake. So he may only have one small meal that day.

(for those concerned about skipping breakfast, google the topic. It seems that all the dogma we were taught before is incorrect. You don't need breakfast and it won't make you gain wait.)

Personally, (not for everyone) I was told by my trainer to start eating breakfast before I hit the gym in the morning. I would eat breakfast when I came back home. She told me my body needs fuel to exercise and she was amazed I haven't passed out from low blood sugar in the past. Also, she said, when you are home after the gym, you need to replenish your body with some carbs and protein.

I've lost 8lbs in 3 weeks using her advice.

[Blzer]

Re: 2016 FITNESS CHALLENGE

(for those concerned about skipping breakfast, google the topic. It seems that all the dogma we were taught before is incorrect. You don't need breakfast and it won't make you gain wait.)

Good, because I'm an impatient man!

All kidding aside, I can't skip breakfast. I can skip lunch, though. I consider three bananas to be "light," in a way. I could probably lessen that to two, but I'd consider those to be healthy, even though they have sugar. At least they're in the middle of the day.

[Money99]

Re: 2016 FITNESS CHALLENGE

Personally, (not for everyone) I was told by my trainer to start eating breakfast before I hit the gym in the morning. I would eat breakfast when I came back home. She told me my body needs fuel to exercise and she was amazed I haven't passed out from low blood sugar in the past. Also, she said, when you are home after the gym, you need to replenish your body with some carbs and protein.

I've lost 8lbs in 3 weeks using her advice.

I can understand that and I think the idea of skipping breakfast doesn't take into consideration an early AM workout.

I used to have to hit the gym at 5AM due to my job. That sucked. And I couldn't eat either because my stomach wasn't very good when eating that early and doing exercise.
But I ate like a beast when I got home.

I think the idea of fitness, diet, nutrtion, etc is like anything in life - different for every person.
Everyone has a different genetic make-up as well as different lifestyles.
Just find something that works for you and go for it.

[cjonesfan921]

Re: 2016 FITNESS CHALLENGE

Researched and started taking maca and holy **** what a difference. This is the product I take:
http://www.amazon.com/gp/product/B00...ilpage_o00_s00

Tastes like **** and smells bad but it's easy to mix it in a protein shake or coffee and hide the taste, and its worth it. Immediately helped my energy levels tremendously both for workouts and just in life, and definitely seems to help with recovery too. I'm having better workouts but less soreness.

Doesn't seem to be any side effects, If you buy raw maca some people's stomach can't handle it, but this kind shouldn't cause any problems. They say to start with one teaspoon a day and work your way up to 3, I did that pretty quickly and now I take one when I wake up, one pre workout, and one post workout.

How often do you take it in a day?

I'm interested because my energy levels are crap.

[NYJets]

Re: 2016 FITNESS CHALLENGE

How often do you take it in a day?

I'm interested because my energy levels are crap.

They recommend you start with one teaspoon a day, and work your way up to 3, spread throughout the day. I didn't really work my way up though, the first day I did one teaspoon, after that I did 3.

[Blzer]

Re: 2016 FITNESS CHALLENGE

Is this more of a regenerative muscle product? Or does it actually keep you up? Meaning, if you took it at night before bed, would that cause the wrong kind of energy to which you're referring?

Also, do you know if it is nut-free?

[NYJets]

Re: 2016 FITNESS CHALLENGE

Is this more of a regenerative muscle product? Or does it actually keep you up? Meaning, if you took it at night before bed, would that cause the wrong kind of energy to which you're referring?

Also, do you know if it is nut-free?

It's more energy. It's kind of hard to explain, it's not a jittery type of energy like drinking a preworkout or energy drink, feels more subtle and natural. The one time I took it right before bed, I did have trouble sleeping. But taking it late afternoon or early evening hasn't been an issue.

Not sure about nuts

[bad_philanthropy]

Re: 2016 FITNESS CHALLENGE

Had our first significant snow here and I managed to get out for 12k. A lot of sidewalks weren't cleared or salted and man was it ever challenging. Pretty much like running on a beach. Some of the uphills got me pretty good. Cardio wasn't beaten too hard, but the body was just worn out afterwards.

I enjoyed the challenge all in all, but I was a whole eight minutes slower than usual. **** you Canadian winter! I'm not going to let your weather throw me off the rails this year!

[cjonesfan921]

Re: 2016 FITNESS CHALLENGE

It's more energy. It's kind of hard to explain, it's not a jittery type of energy like drinking a preworkout or energy drink, feels more subtle and natural. The one time I took it right before bed, I did have trouble sleeping. But taking it late afternoon or early evening hasn't been an issue.

Not sure about nuts

I just took it with a meal replacement protein this morning. I'll report back. Do take it before your workout?

[NYJets]

Re: 2016 FITNESS CHALLENGE

I just took it with a meal replacement protein this morning. I'll report back. Do take it before your workout?

I do yea. Usually morning, pre, and post workout

[gamerMark]

Re: 2016 FITNESS CHALLENGE

Need some help, encouragement, advice.
I basically stopped squatting about 4 weeks ago.
For the past 3 or 4 years I've been working off of various 5x5 routines.
After years of doing the traditional split workouts, with 15-20 sets of high reps, I needed a change. I found that I really enjoy full body workouts using compound.
One of the areas I've always been self conscience about are my skinny legs.
Thru 5x5's and creatine, I took my legs from Erkel to non-Erkel. I could actually feel my jeans stretching against my thighs. It was a great feeling for someone as skinny as I am.
But then came the knee pain. Like a stabbing pain at the top of my knee cap.
"It's your form bro! Keep perfect form!".
So after achieving 2xBW, I started at the bottom again to correct my poor form.
By the time I got back my PB, the pain would return.

I tried Front Squats, leg presses and extensions, but that also didn't help.

Over the past 3 weeks, I've introduced Tabata body squats. I do as many as I can for 20s and then rest for 10s, for a total of 8 sets.
It's an incredible burn and my legs are still shaking once the workout is done. Sometimes hours after the workout is over.

I guess my question is, is it possible to gain mass and strength just by doing bodyweight squats?

The answer to the bolded is no. To gain any significant strength you need to increase force production. BW squats won't accomplish this. If you can do high rep bw squats w/o pain, but experience pain when weight is introduced, it's most likely your form. I suggest low bar back squats. Someone on here recommended Starting Strength, that's a good place to start. I had knee pain for a long time, but I attended one of their seminars and learned proper form. No knee pain for almost a year. Best que I got to help with the pain, "get out of your knees and into your hips." Squats are a hip movement, not a knee movement. Yes the knees move, but they're just along for the ride.

Front squats change your back angle significantly which recruits the knees more so avoid those for the time being.

Increase strength and mass, increase force production (lift heavy), and EAT.

[Fresh Tendrils]

Re: 2016 FITNESS CHALLENGE

What shoes do you guys use to crosstrain? My Nike shox are in need of replacing after being used the past 5 years.

[Money99]

Re: 2016 FITNESS CHALLENGE

The answer to the bolded is no. To gain any significant strength you need to increase force production. BW squats won't accomplish this. If you can do high rep bw squats w/o pain, but experience pain when weight is introduced, it's most likely your form. I suggest low bar back squats. Someone on here recommended Starting Strength, that's a good place to start. I had knee pain for a long time, but I attended one of their seminars and learned proper form. No knee pain for almost a year. Best que I got to help with the pain, "get out of your knees and into your hips." Squats are a hip movement, not a knee movement. Yes the knees move, but they're just along for the ride.

Front squats change your back angle significantly which recruits the knees more so avoid those for the time being.

Increase strength and mass, increase force production (lift heavy), and EAT.

I've done all the starting strength stuff. Strong Lifts, Madcow, Bill Starr 5x5 stuff. It's with these types of programs that I began to build up more strength and eventually knee pain.

My form is great until I start to increase the weight.
Then on my last 2 or 3 reps, the form starts to wain as I struggle to press the weight.
I've spoken to professionals via electronic means and what I'm learning is that a very small percentage of the population has the body type and genes to properly squat regardless of the weight being used. And most of those guys are young and short, or at least built like boulders. I am none of these.
Being a tall, skinny guy, I have a long trip going down and then back up.
It's nothing to brag about, but at my peak, I was squatting 375x5. It was around this weight that my knees would hurt.
So I'd reset and start over, making sure to master my form. Nice and slow.
As soon as I approached 350, the pain started up again.
I had personal trainers watch my form. I'd have great form with lighter weights but as soon as I'd up the weight, it went out the window.

I'm in my 40's now and I realize it's just not worth it. I'm not a competing powerlifter or pro athlete. Why am I risking my long-term health over something so trivial?
I couldn't even pick up my 2YO daughter from a kneeling position without stabbing pain at the top of my kneecaps.
Since I've abandoned squats, my knees feel great. I can squat down to pick her up without any discomfort.

The last few weeks I've subbed with leg press and Tabata body squats.
I know I won't gain as much mass and strength, but I don't care. I'd rather be able to walk without pain in my advanced years than have big legs while riding in a wheelchair.

[gamerMark]

Re: 2016 FITNESS CHALLENGE

I've done all the starting strength stuff. Strong Lifts, Madcow, Bill Starr 5x5 stuff. It's with these types of programs that I began to build up more strength and eventually knee pain.

My form is great until I start to increase the weight.
Then on my last 2 or 3 reps, the form starts to wain as I struggle to press the weight.
I've spoken to professionals via electronic means and what I'm learning is that a very small percentage of the population has the body type and genes to properly squat regardless of the weight being used. And most of those guys are young and short, or at least built like boulders. I am none of these.
Being a tall, skinny guy, I have a long trip going down and then back up.
It's nothing to brag about, but at my peak, I was squatting 375x5. It was around this weight that my knees would hurt.
So I'd reset and start over, making sure to master my form. Nice and slow.
As soon as I approached 350, the pain started up again.
I had personal trainers watch my form. I'd have great form with lighter weights but as soon as I'd up the weight, it went out the window.

I'm in my 40's now and I realize it's just not worth it. I'm not a competing powerlifter or pro athlete. Why am I risking my long-term health over something so trivial?
I couldn't even pick up my 2YO daughter from a kneeling position without stabbing pain at the top of my kneecaps.
Since I've abandoned squats, my knees feel great. I can squat down to pick her up without any discomfort.

The last few weeks I've subbed with leg press and Tabata body squats.
I know I won't gain as much mass and strength, but I don't care. I'd rather be able to walk without pain in my advanced years than have big legs while riding in a wheelchair.

Sorry to hear about your knee pain. I’m glad you’ve found something that works for you and allows you to enjoy time with your daughter without discomfort.

There’s a couple of points I disagree with in your post, but the first bolded one isn’t your claim so it’s not really directed towards you. First off, the squat is one of the most natural human movements you can make. We all do it, every day. Up and down from a chair, the bowl, ect. For millions outside the western world the squat is a resting position. I have young children too. I’ve taken note of how often and how much time they spend in a squatting position while playing, picking up toys. The assertion that such as small portion of the population is capable of properly performing this movement due to genetics and/or body type is terribly misguided.

There’s no one way to perform the squat. There’s a basic foundation to work from, but part of assessing ones form is to identify that individual’s body type and make the correct adjustments so that they can properly perform the movement. Some people, like yourself, are taller and need to take a wider stance. But that depends, do you have long legs or a long torso? Some people don’t have the much shoulder mobility so their grip needs to be different. There are a number of adjustments that can be made so that almost ANYONE can complete a well performed squat.

As you noted, your pain starts up as you reach a certain weight and your form breaks down. A reset may be what was needed, but there could be other factors. How’s your diet, your sleep, maybe you needed a change in programming? What I’ve found through my own experience is that when I reach a point where form is breaking down my knee’s “slide.” The que I mentioned in my first post made a huge difference as did TUBOW. If you’re familiar w/Starting Strength then you know what that is (if not do a search).

As for the second bolded section, I don’t want to preach. We all have our own goals and lifestyles we want to lead. I’m approaching 40, and this is perfect time to reap the benefits of strength training. We are at the age when we start to lose muscle mass, bone density and testosterone decreases. I’m not an aspiring pro athlete either, but each day I train I’m putting a deposit in what Dr. Jonathan Sullivan calls our “physiological 401k.” Us older guys need to strength train (with barbells). If you can squat, and despite what you’ve heard very few of us can’t, you should. You’re more likely to end up in a wheel chair if you don’t. I’m sensing a ramble coming so I’m going to stop.

Best of luck in your fitness goals.