The Official Gym & Fitness Thread

I'm not surprised mother fuckers -nate diaz

 

connor was way too overconfident
as soon as he realized he couldn't overpower diaz in 1 round, it bit him in the ass


entire fight he was flat footed as fuck, low hands and taunting. But as soon as diaz ate his punches and rocked him back it was done. Holly was flatfooted through her fight too

that takedown was out of desperation, but entirely the wrong move

 

I couldn't believe it. I'm glad Conner got humbled though. Aesthetically, Diaz does not look like a fighter. Dude is skinny-fat and looks like he has no muscle...of course, I'd never say that to his face

 

Any of you fellers have any experience with Tabatas? Benefits vs time spent seems too good to be true lol but if they work I'm in

5'6" hella overweight @ 320 lbs but strong n reasonably active. I was thinking I'd fire up the metabolism every morning with 8 sets 20 sec on 10 sec rest on the air dyne. I do construction work so I'll keep it going thru the day lol.

Main goal is weight loss as I'm 36 and I want to be able to move pain-free as I get older. Also want to live longer to see my baby girl grow up.

I'm gonna start counting calories too...I eat healthy foods but way too much of them lol

Are Tabatas a gimmick?

 

for you sir

 

That's cool as hell. Bring him to your crossfit box to make a video.

 

They aren't a gimmick for say. But if you arent truly pushing yourself hard durning the on phase then you arent going to get much out of it. I would do 40 on 20 off of 5-6 body weight exercise for 3 rounds to get a good sweat and really fire up the metabolism. Four to five days a week is plenty. The other two days I would dedicate soley to stretching or even yoga.

 

Losing weight is as simple as burning more calories than taking in. You can either limit your food intake (diet) or up your physical activity (workout) to achieve this.

Any physical activity is raising your metabolic rate. So yes, tabatas do work.

If you want to raise your metabolic rate you should increase your physical activity and the external temperature. Go do tabatas in a sauna and you will burn weight.

Also, don't forget how important water is. Increasing your water intake can help a lot when it comes to burning fat.

 

Oh. Shit. That's badass!

Also, this!

 

I am not familiar but, as others have said would think extra activity will help. I'm on the side of weight being 80% what you put in your body tho...

Just out of interest, what's a typical days meal plan for you?

 

Alright all knowing gym bros, give me your thoughts on my plan...

My legs suck. Always have. I blame genetics They're weak, as evidenced by my 335 squat. They're pretty small, but fairly defined. I'm tired of them being small and weak. The program I'm on has me hitting them twice a week, which I was doing anyway. BUT...along with the plan, I've decided to hit legs every day. Just 1 exercise at the start of the training. Squats or deads or step ups....something to hit them and get the blood flowing. Today, for instance, I started the day with 185 pause squat, 2 second count at the bottom. 3x10. Nothing heavy or crazy. My idea behind this, and I might be totally wrong, - call me out if you have to because I don't know what the hell im doing - but my thought is that it'll help with my cut, burn extra calories, release extra test, help build up some stamina, and maybe help add a little size to my legs. I know I'm not gonna get huge or a ton stronger doing this, but it can't really hurt. The way I'm looking at it, the little extra test being released when you hit legs will also help me keep a little more size and burn a little extra fat during my cut. Am I on the right track, or am I an idiot?

 

You on roids? Because that's how you train legs everyday. dat dere cell tech. No, seriously though... I followed a good program that I enjoyed and it was working. It's not based on a number of sets it's based off of YOU. and how much YOU can do that day.

It's hard to explain into a huge detail but I'll try to simplify it. First, get some knee wraps, that'll instantly make you stronger, and therefore more weight...more muscle growth. You need to fatigue the muscle and then continue to fatigue the muscle every time you train... any body part. For legs, what worked for me, gotta keep reps between 3-5. Work up to your FULL POTENTIAL everytime you do legs. Say you are planning on doing 285 weight today and you get 5 reps... can you do more? How did it feel?... feel like you have more? How many more can you do? Ok so, you can do 2 more. Great. Bump that shit up to 300. Ok I got 5 reps and I almost DIED on the 5th rep. GOOD - you've reached fatigue. Now drop the weight down 5-10% and rep until you get 5... ask yourself can you get more? OK great, do it again same weight. Got 5 again? good, keep going until you CANNOT get more than 5. Don't do more than 5, but go until you CANNOT do more than 5 even if you had a GUN to your head. It works, it's VERY FUCKING TOUGH, but it works.

Google RPE Training by Mike Tuchschererererererererererererere. This dude is a FUCKING GENIUS. Over 2k total on the STRICTEST DRUG FREE competition there is. A FUCKING TWO FUCKING K TOTAL!@@@@@@@@@@@@@@Q#RWRWESDF

Anywho, TLDR: Legs brah, fatigue them.

 

awesome response. I'll check it out

 

I got a serious compulsion to overeat so I try not to bring any bad foods into the house. However if I'm around junk I have a hard time not consuming it in in ridiculous amounts....especially refined carbs

A typical day when I'm on point mentally is coffee w/a lil whole milk to start. Morning break and I'll eat a couple handfuls of raw almonds, sometimes with some raisins. Lunch will be some variation of tuna or salmon salad (no bread) some raw veggies and an apple. Dinner usually lean meat (usually deer or chicken breast) or fish and some frozen veggies. I try not to eat carbs but I still make them for wife and baby

Sometimes the plan falls apart, usually involving pizza and or soft drinks.

I can drop weight fast when I stick to the plan but I want to get a regular exercise routine going too. I already have to wake up at 5 to get to work on time so that really limits am workouts lol. That's why I'm interested in the Tabatas or other HIIT routines

Once at work I lead a short calisthenics routine with my students and continue activity thru the day as a construction site trainer.

I'm seriously addicted to food lol and I know that's most of my weight problem, not lack of activitY.

 

Right on...

Almonds and raisins are pretty good food both in health and taste...I like them. Almonds are pretty high in calories tho...I buy the 2 pound bag of Blue Diamond Wasbi and if I remember correctly (I'm at work), 24 almonds ~ 160 calories...raisins (still good) aren't too far behind.

It might be time to start counting if you're ready for it but, I really think people need to be in the right frame of mind to make changes...it's easier said than done. A pound of fat is 3,000 calories so adding or deleting 100 calories at day (not from your current intake necessarily but, where you would be to maintain where you're at) is a little over 10 pounds a year. (100*365/3000=12lbs)

 

@dwalden2 imho the point of a paused squat or and paused lift is to get rid of the stretch reflex. However that's gone after a 1 second pause. So I think a 2 second pause is rather mute. For size as discussed earlier, the higher rep range will get you size faster (sacroplasmic hypertrophy). So shoot for a rep range of 12-20

 

Awesome thanks for the help to u and everyone else who responded earlier

 

You're welcome man. Trust me the other cats in this thread are way better informed than I am....

 

HIIT will work pretty well for you but to start out monitor your intake (percentage of carbs/fat/protein, and number of calories), increase water consumption, and get an app on your smartphone called "My fitness pal".
It will make it a lot easier to monitor your intake and also you can use it as a pedometer and it will calculate about how many calories you burn from your daily activities.

I started at 315 lbs and drinking more water, cutting out sodas and sweet tea (except for one a week), and eating a handful or carrots or other vegetables every hour or so while at work I lost 40 lbs in 3 months, 10 lbs in the first week.


Been running around all day trying to get a bulldozer pulled out of a creek before the rain hits on Tuesday and it's showing with my calories burned.

 

In my opinion, you want to do more pull ups, do weighted pull-ups if you aren't already.

If you want to do more push-ups, hit your chest and triceps hard.


I don't know what I'm talking about. I don't lift.


On another note:




Saw this and thought it was pretty good