*.* 2013 General Fitness Thread *.*

[penguinz]

Welcome to 2013! Now get your ass in top physical condition!

**From the 2012 Thread**

If you want to get back into lifting, or need a new lifting routine, START HERE:

http://startingstrength.wikia.com/wi...inner_Programs

If you have questions about the SS programs, look here:

http://startingstrength.wikia.com/wiki/FAQ

Keep in mind that you're a novice lifter for a longer period of time than you think you are. Novice lifting can last anywhere from a few months to a year or two, depending on how hard you hit the weights and where you started.

Once you've reached the point where you don't make regular progress on the SS program, you are ready to move on to the intermediate stage, which can last you for a good number of years. Find it HERE:

http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm

If you're a very advanced lifter (many, many years of CONSISTENT weight training), then there are lot of programs out there, and which one you pick is simply a matter of preference. If you're really that advanced, you should know what works for you and what doesn't by this point.

[luv]

I know that this thread is mainly big, bad, weightlifting machines, so you probably don't really care, but I just have to say that, along with kettle bells, I have fallen in love with the physio ball. I can do an entire core workout at home on days I can't get to the gym, and it's awesome for stretches.

[Simply Red]

reporting in - still living on protein and little carbs or sugar. Lifted last night - Friday is my day I take off.

Still getting some memory from my muscles. My outer upper arm is getting a protruding muscle which is pretty nice, trying like heck to build my bicep, it's seems to be a challenge.

[Aspengc8]

Originally Posted by Simply Red

reporting in - still living on protein and little carbs or sugar. Lifted last night - Friday is my day I take off.

Still getting some memory from my muscles. My outer upper arm is getting a protruding muscle which is pretty nice, trying like heck to build my bicep, it's seems to be a challenge.

Not just protein right? Make sure you are eating healthy fats too. Carbs & Fats are your energy providers and if one is low, then don't skimp out on the other, or vice versa. Lower carb will tend to dry you out faster as you will lose a lot of water weight first. Lower fat tends to preserve a bit more muscle since insulin will be high(er) with the carbs. Insulin is one of the bodys most anabolic hormones, but can be a double edged sword.

[lewdog]

Originally Posted by luv

I know that this thread is mainly big, bad, weightlifting machines, so you probably don't really care, but I just have to say that, along with kettle bells, I have fallen in love with the physio ball. I can do an entire core workout at home on days I can't get to the gym, and it's awesome for stretches.

You seem like you are doing well having a set weekly time with a PT to keep your honest about working out and I know you've lost plenty of weight. Keep it up, you seem more consistent this time around than the last time you were working out, is that correct?

One thing about core workouts, is they really are not super useful for much of anything. People can disagree with me all they want but losing bodyfat (calorie deficit) gets you a flat stomach and core workouts don't burn much calories at all to increase that caloric deficit. You'd be better spent doing some burpees, linejumps and jumping jack circuit at home to get your heart rate up. Having a "strong" core is super overrated.

[jiveturkey]

I don't mess around with core exercises any more. Dead lifts, squats and power cleans take care of it.

Back when I returned to the gym a handful of years ago I started out with a lot of body weight/core/high rep workouts and it was a great way to get started. I quickly got bored though and had to move to weights.

[lewdog]

Originally Posted by jiveturkey

I don't mess around with core exercises any more. Dead lifts, squats and power cleans take care of it.

[luv]

Originally Posted by lewdog

You seem like you are doing well having a set weekly time with a PT to keep your honest about working out and I know you've lost plenty of weight. Keep it up, you seem more consistent this time around than the last time you were working out, is that correct?

One thing about core workouts, is they really are not super useful for much of anything. People can disagree with me all they want but losing bodyfat (calorie deficit) gets you a flat stomach and core workouts don't burn much calories at all to increase that caloric deficit. You'd be better spent doing some burpees, linejumps and jumping jack circuit at home to get your heart rate up. Having a "strong" core is super overrated.

Sweet. I can tell my PT to shove the physio ball planks and oblique crunches up his rear!

[Silock]

I haven't done core specific exercises in years.

[lewdog]

Originally Posted by luv

Sweet. I can tell my PT to shove the physio ball planks and oblique crunches up his rear!

Not what I am saying at all. You can sure do them, say 5-10 minutes at the end of your workout. But doing an entire core workout at home is pretty pointless and you'd be better spent using your workout time on something else.

[luv]

I have a 5 day circuit. Arms, legs, cardio, core, and what I call fitness (a little mix of a few different days at lighter weights, as many reps in 30 as I can do, and more sets).

[lewdog]

Originally Posted by luv

I have a 5 day circuit. Arms, legs, cardio, core, and what I call fitness (a little mix of a few different days at lighter weights, as many reps in 30 as I can do, and more sets).

I'm just telling you what I know and I've been a personal trainer. I would NEVER recommend a core day to any person no matter what their goals. Of course I made all my clients, young/old/woman/man, do either squats/deads/bench to start a workout.

[NewChief]

Originally Posted by lewdog

I'm just telling you what I know and I've been a personal trainer. I would NEVER recommend a core day to any person no matter what their goals. Of course I made all my clients, young/old/woman/man, do either squats/deads/bench to start a workout.

I don't really do core any longer either. Kettlebell swings, dead lifts, squats, and snatches work it amply. I'll occasionally throw in some planks at the end of my workout if I have some extra time left over.

I'm with you on no "core day," though. If anything, do core for 5-10 minutes at the end of a workout (planks are fine), imo.

That being said, I think you're still at the point, luv, that you should stick to what's working for you and what you find enjoyable. I imagine your trainer wants to keep your motivation up and one way of doing that is to vary the workout while still maintaining a routine.

Go with what's working until it doesn't work.

[jiveturkey]

I started stiff leg dead lifts recently and holy shit are my hamstrings killing me.

[Simply Red]

I'm off tonight yo's - I just took an Epsom salt bath. I feel like if I didn't already know what I looked like, I could look like Snoop Dog.

[Simply Red]

Originally Posted by Aspengc8

Not just protein right? Make sure you are eating healthy fats too. Carbs & Fats are your energy providers and if one is low, then don't skimp out on the other, or vice versa. Lower carb will tend to dry you out faster as you will lose a lot of water weight first. Lower fat tends to preserve a bit more muscle since insulin will be high(er) with the carbs. Insulin is one of the bodys most anabolic hormones, but can be a double edged sword.

I try to eat eggs and peanut butter which is ground - I sometimes add to protein in AM.

Also I eat a lot of bran, not doing an astronomical amount of beef though.