*.* 2014 General Fitness Thread *.*

[penguinz]

Welcome to 2014! Now get your ass in top physical condition!

No one else started it so here it is!

**From the 2013 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.

[jiveturkey]

Originally Posted by KCUnited

That diet plan in your link calls for fish twice a week minimum. I'd like to add more fish to my diet, but I guess I struggle as to how. What do you Midwest guys do to get your fish intake? Frozen fish? Grill it? Saute?

I'll hit up some salmon from Costco or my butcher every now and again but it gets spendy.

I'll get smoked salmon or sardines.

I might grill or broil a hunk of salmon every 2 or 3 weeks. Usually looking for a sale of some sort.

I love sardines though. Get them with skin.

[AndChiefs]

Originally Posted by Omaha

My roommate in college was a 24 hr fitness trainer. He took what seemed like a 2 week class and received some sort of certification. Read Lewdog's posts & you'll get better advice. (I'd say free advice, but it doesn't feel free when you have to deal with his shitty personality) Basically, you're right. You'll be paying to learn shit you already know or shit you can learn here.

This is what I was afraid of. Thanks.

[AndChiefs]

Originally Posted by Aspengc8

your entire diet is trash my friend.

read simple eating plan article below and lift your ass off. You will see results.

http://www.t-nation.com/free_online_...he_simple_diet

If you need a good lifting plan, look up the ones listed in the sticky, or google search for a upper/lower split. That gives you 4 days/week to slam iron, and 3 days to either take off or do some cardio.

Simplicity is always nice...

[jiveturkey]

There might be some good trainers at 24 Hour.

I was at my gym for over a year before I picked one. There's a lot of them that look like their just torturing people or purposefully trying to blow out knees (stability ball bull shit). My trainer always seems to be focused on powerlifting and then I found he's a world record holder for his weight class. That closed to the deal.

I spent 3 months in a class he taught 3 nights a week and now I'm on autopilot.

[luv]

Originally Posted by jiveturkey

There might be some good trainers at 24 Hour.

I was at my gym for over a year before I picked one. There's a lot of them that look like their just torturing people or purposefully trying to blow out knees (stability ball bull shit). My trainer always seems to be focused on powerlifting and then I found he's a world record holder for his weight class. That closed to the deal.

I spent 3 months in a class he taught 3 nights a week and now I'm on autopilot.

My trainer is NASM Certified, and I go to a "cheap" gym. Also one of those certified sports nutrition specialists I mentioned. I got lucky when I found him.

[ThaVirus]

Originally Posted by AndChiefs

Has anyone heard anything about the quality of trainers at a 24 hour though? I just don't want to pay for something if they'll basically tell me things I already know.

I know I need to eat better. No one (outside of myself) can make me stop eating crap. Someone can help me optimize what I am eating though.

I also know I can improve my lifting routine. I don't know much about lifting weights and, frankly, I have no idea what a lot of the lifting exercises mentioned in this thread are. I could do research on these moves, ask you guys about them, read a bunch of books/articles and figure it all out. However, if a trainer would help me with this and be able to educate me in person it could be worth the extra money.

I'm sure they could put together a decent workout plan for you but, personally, I wouldn't bother with it. I know my way around a gym and am low on cash, though, so what I feel may differ a bit from what you feel. It really depends on how much you know about workouts, the muscles they target, and proper form.

You don't have to have a Ph. D in muscleology and track every macro and workout like these guys do to see some results. Get in the gym and move some weights around with proper form and you'll see change.

You really do need to change your diet though.

[NewChief]

Originally Posted by Aspengc8

What are your other lifts like? I'm the same height, but around 35lbs heavier than you. Slowly leaning out, but don't plan to drop much below 215. The strength loss from losing 'extra leverage' is a bitch.

In all honesty, dead lift is the only traditional lift I do. For squats, I do weighted pistol squats instead. For bench, I do dumbbell incline (80 lb. dumbbells currently). For military press, I do kettlebell press (24kg kbs currently). For rows, I do renegade rows (60 lb. dumbbells) as well as weighted pullups (10 lb. weights).

My focus is really on staying lean and ripped more than anything, but I'm kind of obsessed with dead lift (because, as one of my buddies said, my body is made for dead lifting).. so I track it fairly closely.

[Silock]

Originally Posted by KCUnited

That diet plan in your link calls for fish twice a week minimum. I'd like to add more fish to my diet, but I guess I struggle as to how. What do you Midwest guys do to get your fish intake? Frozen fish? Grill it? Saute?

I'll hit up some salmon from Costco or my butcher every now and again but it gets spendy.

Frozen fish. Thaw it, grill it, enjoy it.

[Silock]

Originally Posted by AndChiefs

Has anyone heard anything about the quality of trainers at a 24 hour though? I just don't want to pay for something if they'll basically tell me things I already know.

I know I need to eat better. No one (outside of myself) can make me stop eating crap. Someone can help me optimize what I am eating though.

I also know I can improve my lifting routine. I don't know much about lifting weights and, frankly, I have no idea what a lot of the lifting exercises mentioned in this thread are. I could do research on these moves, ask you guys about them, read a bunch of books/articles and figure it all out. However, if a trainer would help me with this and be able to educate me in person it could be worth the extra money.

Exrx.net has some great templates and they show you how to do all the exercises.

[Aspengc8]

Originally Posted by NewChief

In all honesty, dead lift is the only traditional lift I do. For squats, I do weighted pistol squats instead. For bench, I do dumbbell incline (80 lb. dumbbells currently). For military press, I do kettlebell press (24kg kbs currently). For rows, I do renegade rows (60 lb. dumbbells) as well as weighted pullups (10 lb. weights).

My focus is really on staying lean and ripped more than anything, but I'm kind of obsessed with dead lift (because, as one of my buddies said, my body is made for dead lifting).. so I track it fairly closely.

He is spot on. The one advantage tall lifters have is in the pull. Everything else, we suck lol!

[penguinz]

Originally Posted by AndChiefs

Eating clean is the hardest part for me. I love salty foods and hate ordering plain chicken or a salad when I go out with friends.

I don't particularly need to lose much weight which is how I justify it (not a good reason I know). What I really want to do is firm up some and lose the last couple inches from my belly. I don't really want to go for size...just lean.

I go to 24 hour fitness to work out. Do you think it's worth paying for a couple training sessions or should I just worry about my diet?

Diet... You can lift with shit form and still get ripped if you have a clean diet.

I will never have a six pack because I can't get my wife to stop fixing pasta for dinner all the time and buying tasty shit for the kids that constantly calls my name!

[luv]

Originally Posted by penguinz

Diet... You can lift with shit form and still get ripped if you have a clean diet.

I will never have a six pack because I can't get my wife to stop fixing pasta for dinner all the time and buying tasty shit for the kids that constantly calls my name!

[BigCatDaddy]

Damn. So much for it only being a US thing although we apparently do reign supreme.

http://time.com/134206/a-third-of-th...or-overweight/

[penguinz]

Originally Posted by luv

Proper form does not help you get ripped. it just helps you maximize your strength with much less chance of getting injured while doing so.

[AndChiefs]

Originally Posted by Silock

Exrx.net has some great templates and they show you how to do all the exercises.

Thanks I'll check it out.