*.* 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.

[Rudy tossed tigger's salad]

Even out that soccer tan!

[lead_block]

[QUOTE=Aspengc8;9778810]

Originally Posted by lead_block

Just take your time with it and remember its slow progress. Also don't leave out the conditioning. Hitting a hill 2x a week definitely counts as additional leg work.
I've been on it for the last ~8 months, using more of a bodybuilding assistance template.

Are you doing the bodybuilding assistance listed at muscle and strength (I can't post the link). I emailed Wendler about it and he said they F'd the whole program up. I'm not doing hills or the sled/prowler now because I'm officiating several nights a week right now and am already putting enough stress on my body. I'll be done officiating in a couple weeks though.

[Aspengc8]

[QUOTE=lead_block;9779529]

Originally Posted by Aspengc8

Are you doing the bodybuilding assistance listed at muscle and strength (I can't post the link). I emailed Wendler about it and he said they F'd the whole program up. I'm not doing hills or the sled/prowler now because I'm officiating several nights a week right now and am already putting enough stress on my body. I'll be done officiating in a couple weeks though.

No I'm doing my own assistance program. Usually 3-4 exercises per bodypart, 3-4 sets ramping up to a all out set. I've done his rest-pause assistance before that that will get you brutally strong.

[Silock]

Day 18:




Workout:

Soccer. 45 minutes or so.

Nutrition:

Grilled shrimp
Canned chicken + fat free mayo & light mayo combo

Totals: 1285 cals, 31g carbs, 22g fat, 236g protein

[RunKC]

Tried Clay's idea of fasting, but could only do it for 2 days. I lost 1 lb in that time. Not bad. I'm down 6.7 lbs and I have 5 more days.

[RunKC]

Also, Silock I need some input.

No matter what I do, I always have just a little bit of baby fat below my belly button. Even when I was in high school and ran track/football I still had that.
My abs are fine, but I could never firm the tummy section.

Any workouts to fix this?

This is the only real workout I've done to try and conquer it, which burns and feels great, but I think I need more.

[lewdog]

Originally Posted by RunKC

Also, Silock I need some input.

No matter what I do, I always have just a little bit of baby fat below my belly button. Even when I was in high school and ran track/football I still had that.
My abs are fine, but I could never firm the tummy section.

Any workouts to fix this?

This is the only real workout I've done to try and conquer it, which burns and feels great, but I think I need more.

Silock's answer. You need to lose bodyfat, which comes from calorie burning. You cannot spot reduce an area of fat with exercises. Crunches target your abdominal MUSCLES but will not remove the fat covering them.

[BigBeauford]

How devastating are the effects of booze to a workout plan?I have fixed most other issues in diet and exercise,but can't stop the beer just yet.

[Hammock Parties]

Originally Posted by RunKC

Tried Clay's idea of fasting, but could only do it for 2 days. I lost 1 lb in that time. Not bad. I'm down 6.7 lbs and I have 5 more days.

It's not "my" idea. I got it from Silock and NewChief.

It's proven science.

You should fast every other day to hit your goal.

Don't puss out.

[RunKC]

Originally Posted by lewdog

Silock's answer. You need to lose bodyfat, which comes from calorie burning. You cannot spot reduce an area of fat with exercises. Crunches target your abdominal MUSCLES but will not remove the fat covering them.

I'll have to continue doing this. I'm just now finishing my 2nd week, so I assume it will take at least 3 or 4 more weeks before I start seeing noticeable results.

[Silock]

Originally Posted by lewdog

Silock's answer. You need to lose bodyfat, which comes from calorie burning. You cannot spot reduce an area of fat with exercises. Crunches target your abdominal MUSCLES but will not remove the fat covering them.

This x 10000000000

Abs are made in the kitchen.

I don't even really do ab work. My abs are made with diet and lifting heavy compound shit.

[Silock]

Originally Posted by BigBeauford

How devastating are the effects of booze to a workout plan?I have fixed most other issues in diet and exercise,but can't stop the beer just yet.

Depends on how much booze.

"Some" is just fine. Too much can lead to a drop in testosterone, but that requires drinking enough that you get pretty drunk pretty often.

But more basically, your body has NO WAY to store the energy from alcohol, so it is burned off for energy before ANYTHING else. So, just be aware that whatever you drink is replacing calories from food. In moderation, this is perfectly fine. But, by drinking too much, your food will preferentially be stored as fat.

I've had a beer on every one of my "carb up" days. No ill effects.

So long as you budget for it in your calorie balance, it's perfectly fine.

Hope that helps.

[RunKC]

Fasting is good, but I get serious cravings after about 36 hours. I'm scared I'll crash and burn like this.

[NewChief]

My wife started training with a new chick at our gym who is a total badass. I've watched her workout and have been amazed at the level that she pushes herself to. Found out she was an Olympic level sprinter on scholarship at the UofA I'd worked out in the same room with this trainer for a few sessions while she was working out.

Anyway, she told my wife that I was "a beast."

Felt pretty good to have a badass athlete say that about me.

[Silock]

Just eat small, protein filled meals after a 16 hour fast. Stay as low on the calories as you can. Below 1200 is fine, if you can do it.

And yeah, you're probably going to crash out of this at some point. You didn't really have a plan going in, and you're on a crazy short timetable. Not a recipe for lasting success.