The "I just got back from the gym" and this is what I have eaten thread.

[SenselessChiefsFan]

Okay, so there are a ton of guys in here that are working out, trying to work out, or 'thinking' about working out.

So, I figured I would start a thread. I am all about making myself accountable. The more people that I tell about working out, the more people I would let down by not going.

If you go to the gym.... then post here when you get back. If you do P90X, post here when you get done. If you ride the excercise bike.... post it here.

Anything you do to get in shape.... share with the board. I know I have gotten some great advice and feedback.

Also, post what you eat. If you post everything you eat, and you know others will be critical, you may think twice before you grab a Twinkie.

Okay, so, I went to the gym. I did five minutes on the cross climber to warm up. I stretched for about three minutes.

Then, I did three sets of squats with just 135. I did back extensions and hanging leg lifts. Three sets each. I did leg curls, calf extensions, abductor and adductor excercises as well.

On my leg day, I do very light chest exercises to work on my explosive power. I do three sets of six pushups as explosively as I can. I throw the excercise ball up like a chest pass while laying on the bench.

Then, I finished off my workout with 30 minutes on the eliptical.

As far as my diet.

Breakfast two pieces of peanut butter whole wheat toast, protein shake, and banana.

I have had another banana, two yogurts, and a handful of cashews as snacks.

I didn't have a 'lunch' per se.

Kids had sloppy joes with lean beef (as if that makes it great).... I took a baked potato, and put a serving of sloppy joe over it, with jalapenos and 2 oz's of lowfat cheddar cheese.

I have also had shotgun with water, and synthesize with water.

I won't eat again before bed.


Okay, I know putting everything down here will open me up to criticism. I know some will think that I am doing things all wrong. I appreciate any advice, but I have done a lot of reading and talking to trainers.... so, I have an idea of what I am doing.... or at least what I think I am doing.

The point of this thread, isn't to get into pissing matches about how to do things.... but rather to give ourselves a gold star for making an effort.

Try not to beat anyone down on this thread, because this is about encouragement.

[Silock]

Call the parks and rec department. They'll know!

[Mr. Flopnuts]

Originally Posted by Silock

Call the parks and rec department. They'll know!

Sweet. We have one of those in the little suburb I live in. Maybe I can actually find one close by.

[SenselessChiefsFan]

Originally Posted by Silock

from alwyncosgrove.com

Soccer for Fat Loss?
March 3rd, 2010
Check out this study that Craig Ballantyne forwarded to me:

Recreational soccer is an effective health-promoting activity for untrained men
Krustrup et al.
British Journal of Sports Medicine 2009;43:825-831

36 healthy untrained men were randomised into a soccer group, a running group and a control group.

Training was performed for 1 hour two or three times per week for 12 weeks; at an average heart rate of 82% of HRmax for both training groups.

During the 12 week program, the soccer group improved maximal oxygen uptake (a measure of aerobic fitness) 62% more than the running group. The soccer group also lost an average of 50% more fat than the running group (6lbs vs 4lbs)

The soccer group had an increase in lean body mass of 3.75lbs, an increase in lower
extremity bone mass, a greater decrease in LDL-cholesterol and an increase in fat oxidation
during running at 9.5 km/h. The running group saw none of these changes.

The number of capillaries per muscle fibre was also almost 50% higher in the soccer training group than in running. Both groups reduced blood pressure equally.

The researchers concluded that participation in recreational soccer training, has significant beneficial effects on health profile and physical capacity and in some aspects it is superior
to frequent moderate-intensity running.

What does this tell us?

Well, think about soccer. The difference is more than adding a ball while running.

Soccer is essentially a form of interval training (although the work and recovery periods are randomized – CHAOS training as my friend Robert Dos Remedios calls it).

It’s also multi-directional, multi-movement (jumping, heading, running, sprinting, kicking, tackling, with contact) and multi-planar.

Basically this study shows that open interval training, using multiple movements and directions is superior for conditioning, muscle building and fat loss when compared to the same intensity of running.

I just wish they’d discovered that watching soccer was just as good…..

–
AC
PS – I hate calling the game “soccer”…. it’s FOOT-ball. Played with your feet….

To me this was obvious and didn't need a 'study'. Any game where you are running the whole time and shifting, and changing directions is of course going to be one of the best to get in shape.

[Silock]

You don't run the whole time in soccer. It's really about HIIT vs. steady-state cardio.

[NewChief]

Originally Posted by Silock

You don't run the whole time in soccer. It's really about HIIT vs. steady-state cardio.

Yeah, soccer is the definition of HIIT. Sprint, recover, sprint, recover. Full court basketball would be good too, though there's not always a lot of recovery in that.

[SenselessChiefsFan]

Originally Posted by Silock

You don't run the whole time in soccer. It's really about HIIT vs. steady-state cardio.

You can't tell me anything about soccer, I played it for a full season when I was six!

Seriously though, compared to football...err... American football, it seems like you are running the whole time.

[Silock]

Originally Posted by SensibleChiefsfan

You can't tell me anything about soccer, I played it for a full season when I was six!

Seriously though, compared to football...err... American football, it seems like you are running the whole time.

LOL

Well, that's probably true. I can say that I don't do a whole lot of walking during a game, so it's more like sprint, jog, sprint, jog, sprint, jog, etc.

Soccer is way more fun than doing HIIT in a gym, though lol

[NewChief]

Holy shit. Barban went a little overboard on this one.

http://johnbarban.com/excess-body-fat-is-repulsive/
Excess Body Fat is Repulsive:

I”m sure the headline of this post will have a number of groups of people up in arms. But I don’t care what anyone else thinks, because it’s true.


100 out of 100 people will say the statue on the left looks better

The fact is most if not all humans find excess bodyfat repulsive, and or disgusting. I’m not referring to these words in the pop culture definition, but I’m referring to them with regards to their dictionary meaning.

Whether the fat is on YOUR body or someone else, you will most likely have some sort of aversion response to it. You’ll eventually hate yourself for the extra fat if it’s on you, or you’ll start to find ways to avoid, discriminate against and steer clear of fat people.

I think there are a number of reasonable and plausible reasons why we have this kind of response to fat, and it’s quite a taboo to talk about it (which is total BS) The first step to fixing any problem is talking openly and frankly about it so here goes…

Why we find fat disgusting and repulsive:

1. It’s a signal of death (or the opposite of health): In other words as you watch some one gain excessive amounts of weight you can easily make the argument that you are literally watching them commit and slow suicide.

2. It’s a signal of unfairness (and ultimately your death because of the fat person): In other words the fat person next to you will consume more than their fair share of food and will literally be taking the food out of your mouth and putting into theirs. In other words, while they are overeating themselves to death, they are starving you to death!

3. It’s a sign of a lack of control (of ones emotions, body, and life in general): This may lead others not to trust a fat person…hence the reason there is a weight bias when employers are interviewing for jobs. All things being equal, if you are hiring a new person at your company, would you pick the fat candidate or the candidate who is in shape (if their credentials were equal)

People who put on increasing amounts of weight had to get the food from somewhere. Since food is scare that means there is less of it to go around for you if the fatties are eating up more than they need. (of course this is exactly what is happening globally, but that is a much more complicated issue)

So they are stockpiling food on their bodies in the form of fat which they don’t need, and leaving you with less food. From an evolutionary stand point it doesn’t seem fair that one person would eat more than their fair share of food while others are left with less.

Of course I’m not suggesting that a fat person actually takes food right off of your plate. Indeed there is more than enough to go around (at least in modern industrialized countries) but I think this is where our repulsion and disgust response to body fat is rooted…it’s unfair, and its unhealthy.

Ironically having more doesn’t do them any good, it actually makes them worse off.

So that is my theory. I’ve yet to talk to anyone who actually likes the look of excess fat, and considering the intense desire people have for weight loss it’s not a far stretch to suggest the desire for it is deep rooted in our primal emotional responses like disgust and repulsion.

So, there you go, I’ve put it on the table…what do you think?

John

[Silock]

Not overboard at all. Fat is gross, dude.

[Mr. Flopnuts]

Fat is gross. But the premise that you look at a fat person and they intimidate you because they may take your food is the most reeruned shit I've ever heard.

I don't disagree with anything in that article other than that. To me it was silly.

[Mr. Flopnuts]

I'm telling you right now, if you've never been fat, you just don't understand.

I'm not trying to justify it. I'm working my ass off to change it. I'm just saying, if you've never been there, you really don't have a good understanding of that vicious cycle.

I will NEVER treat someone poorly because they're overweight. That's not to say that there aren't a lot of people who do it to themselves.

But for some of us, we were born this way. Not literally, but what's the difference if it's all you ever remember? If no one tells you any better, and no one tries to educate you in regards to what you're doing wrong, how does one fix it?

If people tell you that you're complete and utter shit, and not worth the effort you may know that's bullshit. But if they tell you that on a daily basis, and multiple people are telling you the same thing, you'll eventually believe it even if it's inaccurate.

It's a vicious cycle.

[Mr. Flopnuts]

Originally Posted by Mr. Flopnuts

I'm telling you right now, if you've never been fat, you just don't understand.

I'm not trying to justify it. I'm working my ass off to change it. I'm just saying, if you've never been there, you really don't have a good understanding of that vicious cycle.

I will NEVER treat someone poorly because they're overweight. That's not to say that there aren't a lot of people who do it to themselves.

But for some of us, we were born this way. Not literally, but what's the difference if it's all you ever remember? If no one tells you any better, and no one tries to educate you in regards to what you're doing wrong, how does one fix it?

If people tell you that you're complete and utter shit, and not worth the effort you may know that's bullshit. But if they tell you that on a daily basis, and multiple people are telling you the same thing, you'll eventually believe it even if it's inaccurate.

It's a vicious cycle.

This post probably came across a little stronger than I intended it too. I hope it doesn't ground the conversation to a halt out of respect for my "feelings". I'm feeling pretty damn good about things right now.

Discussing obesity, it's causes, and effects is a great conversation to have.

[Rudy tossed tigger's salad]

Originally Posted by Silock

Not overboard at all. Fat is gross, dude.

wrong. that article is complete dog shit

[NewChief]

Originally Posted by Silock

Not overboard at all. Fat is gross, dude.

I agree with the comment that talks about cultural values. He has the picture of the Greek sculptures, which does a good job of showing the historical appreciation of musculature. But there have been times when, at least with women, flab was sexy.

[SenselessChiefsFan]

I must admit, I don't like overly skinny women. My tastes are curvier than most, perhaps. But, I also hated to look in the mirror when I was overweight, and I was never 'fat' by most people's standards. When I tell people I have lost 20lbs, they are amazed that I had that much to lose.

Oddly, I still don't have a six pack. I have lost 21lbs. I am shooting for 10 more, I guess, and then reassess.

I honestly don't think anyone is fat that doesn't choose to be, whether it be an active choice or a passive one.