*.* 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.

[RunKC]

Isn't the best way to burn the most calories running sprints or uphill?

[morphius]

Originally Posted by Silock

It's possible to do a lot of cardio during weights, so long as you aren't taking 5 minutes between sets. I wouldn't call the "during" negligible in that case. As long as you keep the heart rate up, you can burn a ton of calories during weight training.

The great thing about lifting is the lean body mass changes one undergoes. Where most people fail is that cardio tends to me you hungrier than lifting, so you have a tendency to overeat a bit more. If you have self control, though, that's not a problem.

Yup. I do circuits, with only rest between sets, and tends to keep the heart rate between 100 and 145, with an average of 117. So essentially right in that fat burning range.

[Omaha]

Originally Posted by Silock

He should be lifting more than he should be running (at least 3 days a week of weights, if not 4, combined with 20-30 minutes of medium intensity cardio after). And the number on the scale is irrelevant when compared to body composition changes. If he's gaining enough muscle to offset fat loss, he should be able to see it.

Originally Posted by Brock

Every person on earth should be lifting weights.

Originally Posted by Buck

I disagree.

Even if his muscles don't get super big because lack of intake, I think that weightlifting is probably the most efficient way to burn calories.

I'm no expert though...

Also he'll gain n00b muscle, regardless of diet during the first few weeks of weight lifting....at least, I think that's what would happen. One of these smarter guys might be able to corroborate that.

Originally Posted by morphius

Yup, lifting weights is said to burn calories longer than cardio.

Originally Posted by Marcellus

It will have a longer calorie burning effect after the exercise is complete but if you burn more calories lifting than you do from cardio you aren't doing shit for cardio.

The principal behind lifting to lose weight is simple, muscle uses calories, fat doesn't so more muscle mass equals more calories needed just to maintain weight.

Its not that the exercises used in lifting is burning those calories faster.There is negligible calorie burn from lifting compared to cardio.

IMO anyone wanting to lose weight should lift and do whatever cardio they can. Add a good diet to that and you have a 3 fold effect.

These.

[Omaha]

Originally Posted by NewChief

It has a really bad reputation in the weightlifting community. Planet Fatness is a common nickname due to their "lunk alarm." I have a friend who says he was kicked out of the one here for sweating too much.

But if it works for you, then awesome. My gym is different from the norm so I can't judge.

From what people have told me, it's a joke. Do they really have these things?

- No deadlifting allowed
- No grunting or excess sweating
- Free pizza Mondays
- Lunk alarm

If that stuff is real, it wouldn't be worth my $10.

[lcarus]

I know the "no grunting rule" exists. I was told an alarm was set off because of a pretty minor grunt. Which is astonishingly reeruned....

[lcarus]

I exercised for the first time in a long ass while last night. I did 3 sets of 25 pushups, a shit ton of crunches, and ran a mile. I feel great this morning, but also sore as shit. God I'm out of shape....wow.

[el borracho]

Originally Posted by ThaVirus

But I have a couple questions..

The first one is for my fat friend. He's been trying to lose weight and consulting me all the while. He started maybe a month or so ago at 280. He's been doing mostly cardio but says he lifts weights occasionally. I told him he shouldn't even bother with weight lifting at this point because he's not going to build a whole lot of muscle while only taking in around 1000 calories a day. Plus muscle weighs more than fat and I figured he may get discouraged if he actually were able to cut down on fat but gain muscle in its place and have the scale show a number he'd be disappointed in.

I said, if I were him, I wouldn't even lift a weight until I hit around 220. Do you disagree? Should he lift some while trying to lose a massive amount of weight?

Silock and others have covered it very well, but I would add that your friend needs to choose an exercise/diet routine that they enjoy. If they don't like it, they won't stick with it. It takes a long time to change your body, they need to understand that they are going to have to work their ass off for a very long time to see dramatic change. This is where many people fail- they may begin with a good exercise/diet routine, but they don't stick with it long enough to see results.

I would also add that your friend should find a workout buddy with similar goals to motivate them and hold them accountable.

[Saul Good]

The whole notion that fat people who work out gain weight because they are building heavy muscle is absurd. If you're visibly overweight, there is no way to add muscle weight faster than you lose fat if you are exercising/eating correctly.

When someone is significantly overweight, it's nothing to lose five pounds of bad weight in a month with a little exercise and proper portion control. There is no way in hell that this same person is packing on more than five pounds of muscle in a week. I don't give a **** if you're on roids. It's simply not happening. It's nothing more than living in denial/making excuses.

[Aspengc8]

Originally Posted by Saul Good

The whole notion that fat people who work out gain weight because they are building heavy muscle is absurd. If you're visibly overweight, there is no way to add muscle weight faster than you lose fat if you are exercising/eating correctly.

When someone is significantly overweight, it's nothing to lose five pounds of bad weight in a month with a little exercise and proper portion control. There is no way in hell that this same person is packing on more than five pounds of muscle in a week. I don't give a **** if you're on roids. It's simply not happening. It's nothing more than living in denial/making excuses.

Not sure if anyone even said that. If they are working out hard and eating good food, they will recomp a lot. Their scale weight may not drop as FAST as a crash diet, but they will be increasing their LBM at a better rate, all while building some srength. Someone that fat can get away with eating well under maintenance and actually build some muscle because of the high surplus of energy he is already carrying.

[el borracho]

Five sets of five at 250 this morning on the bench. Hope the rest of the (Russian Bench) program goes as well. Three weeks to go!

[lewdog]

I have run a workout log on a different forum for years now. At times I have also been given free supplements to log for various companies and report what I thought. I would be willing to share in a PM for any of those interested in following along.

[Silock]

Send me.

[Simply Red]

Hey you all.

Ok - First off - regarding the grocer thread - I took Buck's advice and went to Trader Joes.

I can NOT believe how cheap it is! Here's what I got for 67USD

Gallon Skim
2#'s boneless/skinless breasts - chicken
Black Forest Bacon
Pepper Corn natural turkey slices - cold cut type - only minimal fillers.
Bag of oranges -
Banana bunch
two filets
two sirloins
Jarlsberg Swiss
TJ Steak sauce
Brussel Sprouts
Organic Broc. bunch/stalk
Diet Orange soda
Brown Sugar Shredded wheat cereal
a lemon

[Simply Red]

I've started working out - yet i've not organized my routine. I'm simply merging into obsession. I have to work toward it in little stages - as I see results, i get more and more obsessive, it's just how I operate. But i've worked out 25 mins every night for a while - I'm just getting started though - bear with me beautiful babies.

[Titty Meat]

Silly question but is there anyway to make jogging easier? I run about a mile and ny ankle that I've severely sprained a few times seems to flare up.