*.* 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.

[BigBeauford]

Started up on the "Paleo Diet" and lost an easy 10 lbs in about 2 weeks. The biggest difference I have noticed is a lack of hunger between my meals due to the huge influx of protein/fats in my diet.

[jiveturkey]

Originally Posted by BigBeauford

Started up on the "Paleo Diet" and lost an easy 10 lbs in about 2 weeks. The biggest difference I have noticed is a lack of hunger between my meals due to the huge influx of protein/fats in my diet.

I've been kind of paleo for close to 2 years now. I've been able to easily stay under 15% body fat that entire time.

A lot of paleo types just go the low carb route. I found that my workouts stink if stay low carb for too long so I'm frequently chowing on potatoes, white rice, fruits and higher carb veggies.

I also don't shy away from dairy, which is a no go for a lot of paleo types.

[RunKC]

Does anybody have any ideas or tricks to stop the craving for junk food/sweets?

Seems like I get cravings almost every day to binge on one of the two and it's been a rough fight so far.

I've gained back 4 of the 15 lbs I've lost so I want to stop this shit now.

[Silock]

Originally Posted by RunKC

Does anybody have any ideas or tricks to stop the craving for junk food/sweets?

Seems like I get cravings almost every day to binge on one of the two and it's been a rough fight so far.

I've gained back 4 of the 15 lbs I've lost so I want to stop this shit now.

Supplemental glutamine, chromium picolinate both seem to help.

I used this while I was cutting and it helped a bit.

http://www.pipingrock.com/glucose-me...Fabm7AodWx0Aiw

Not from that website, but that's it.

[RunKC]

Originally Posted by Silock

Supplemental glutamine, chromium picolinate both seem to help.

I used this while I was cutting and it helped a bit.

http://www.pipingrock.com/glucose-me...Fabm7AodWx0Aiw

Not from that website, but that's it.

Thinking of getting this. It's about the same.

http://www.walmart.com/ip/Glucose-Me...-Tabs/30649562

Is it supposed to help your metabolism speed up a bit?!

[Silock]

Not to any noticeable degree.

[RunKC]

Originally Posted by Silock

Not to any noticeable degree.

Any ideas to raise the metabolism? I mean, besides eating spicy foods and drinking more water?

[Silock]

Originally Posted by RunKC

Any ideas to raise the metabolism? I mean, besides eating spicy foods and drinking more water?

Caffeine. Yohimbine HCL. I wouldn't mix the two. Yohimbine can be some crazy stuff.

Honestly, though, these are all incredibly minor things. There's not a whole lot you can do to raise your metabolism to a significant extent. Exercise is the biggie. I mean, with all the supplements, you're talking about maybe 100kcal per day extra burned. MAYBE. Far easier to just eat less food.

[-King-]

What some other lifts I can do to help on incline bench? I cant seem to get past 135. That's way worse than my flat and decline.

[Silock]

Originally Posted by -King-

What some other lifts I can do to help on incline bench? I cant seem to get past 135. That's way worse than my flat and decline.

DB incline, but do some volume work.

Also, check your form.

[Aspengc8]

Originally Posted by jiveturkey

I've been kind of paleo for close to 2 years now. I've been able to easily stay under 15% body fat that entire time.

A lot of paleo types just go the low carb route. I found that my workouts stink if stay low carb for too long so I'm frequently chowing on potatoes, white rice, fruits and higher carb veggies.

I also don't shy away from dairy, which is a no go for a lot of paleo types.

So your basically just eating a normal healthy diet now. I tried to eat 'paleo' style to drop a few pounds back over the summer. I tried to follow the strict version where you can't eat rice, potatoes, etc and have to rely mainly on veggies and fruit as carb sources. My strength dropped real quick and my workouts started to suck. It could have been an overall calorie too low thing, but just decided to change back to oats & potatoes and add cardio in.

It works to lose weight, but I wouldn't recommend it for someone trying to build some size & strength.

[Omaha]

Originally Posted by Aspengc8

So your basically just eating a normal healthy diet now. I tried to eat 'paleo' style to drop a few pounds back over the summer. I tried to follow the strict version where you can't eat rice, potatoes, etc and have to rely mainly on veggies and fruit as carb sources. My strength dropped real quick and my workouts started to suck. It could have been an overall calorie too low thing, but just decided to change back to oats & potatoes and add cardio in.

It works to lose weight, but I wouldn't recommend it for someone trying to build some size & strength.

I expected to have my energy level drop, but I noticed the opposite. The stricter I am with paleo seems to have a direct correlation to how good I feel. Since I started paleo I've had more energy, my allergies are almost completely nonexistent (I don't even take my allergy meds any more), I've lost weight, my skin has completely cleared up, and I just feel a lot better.

[jiveturkey]

Originally Posted by Aspengc8

So your basically just eating a normal healthy diet now. I tried to eat 'paleo' style to drop a few pounds back over the summer. I tried to follow the strict version where you can't eat rice, potatoes, etc and have to rely mainly on veggies and fruit as carb sources. My strength dropped real quick and my workouts started to suck. It could have been an overall calorie too low thing, but just decided to change back to oats & potatoes and add cardio in.

It works to lose weight, but I wouldn't recommend it for someone trying to build some size & strength.

I guess the only paleo aspect is the fact that I don't eat grains (except for white rice), processed oils or legumes and there isn't much sugar.

[el borracho]

Originally Posted by -King-

What some other lifts I can do to help on incline bench? I cant seem to get past 135. That's way worse than my flat and decline.

Ideas you might try:
individual work on the deltoids and triceps (overhead presses, close-grip bench)
review your form on the exercise (make sure your hands are in the right place; make sure you are using the chest- not shoulders- to lift)
review your training program (add another day on incline bench if you need more; delete some sets if you are overtraining)
review your diet (make sure you are getting enough nutrition)
review your rest (make sure you are getting enough sleep)

Out of curiosity, how much can you handle on the flat bench?

[Aspengc8]

Originally Posted by jiveturkey

I guess the only paleo aspect is the fact that I don't eat grains (except for white rice), processed oils or legumes and there isn't much sugar.

Yeah it eliminates almost all processed junk. I do love me some uncured bacon, too. I tend to stay away from heavy amounts of fruits and stick to just oats, rice and potatoes. I dont know the science behind it, but a few of my buddies who compete on stage tend to stay away from it, something about the way the liver handles fructose. I'm a little bit of a 'all things in moderation' guy, so I enjoy some fruit or cake or whatever, when I want it.