SWF GYM:(Injuries abound XD)

[mzink*]

Well, my version of working out actually is physical therapy. I'm past the crippled stage and on to the strengthening stage!! :D Gettin my muscles stronger every day.

 

[theeboredone]

So I've realized that I don't have that explosive first step in basketball or the agility to move side to side against quicker opponents. I was wondering if anyone had an idea of some exercises I could do to improve in these areas. Granted, I'm only 160 right now, and goal is to get to 175 before I start conditioning hardcore, but some exercises can go a long way for now.

 

[Attila_]

want to explode?
practice exploding

want to be agile?
practice being agile

sounds like im taking the piss, but im actually be serious.

 

[theeboredone]

Well great, guess I'll just have to google some exercises that can provide those motions then -_-...

Only things that come to mind are Shuttle Run, exploding on squats...yea that's about it right now.

 

[SuperMatt]

research plyometrics

 

[deepseadiva]

after a month of physical therapy i still cannot even get into position for a pushup without intense pain in my wrist. **** this

If it makes you feel any better, I laugh every time I see you post and see your avatar.

 

[Smash_Gigas]

I've actually been sick for the past 3 days. Grrr!

When I had pneumonia for 1.5 weeks last year I lost SOOO much weight and I looked like a zombie toward the end .

As for you gigas, floor exercises should come in handy. Do you have access to dumbbells by the way? They're usually pretty darn cheap and can get you most of your workouts. I also blast music indoors to keep myself motivated .

Oh and... I still run outside in the freezing weather. I just bundle up and go.

Yeah, I have dumbells, even some adjustable ones. I've actually got a small bench set in the basement that I recently cleaned off and started to use. It doesn't hold much weight though, but is still better than nothing.

Floor exercises? What kind?

And, I also have a question. From my past experiences, it seems the most effective way that I lost weight was by jogging during the heat of the day. By working up a sweat in hot summer heat, in other words. Does weight lifting, such as benching, lifting dumbells, and/or crunches contribute to losing weight? I've sorta built a mind set of classifying workouts in two classes: one class burns calories and mainly helps with weight loss (like jogging), and the other moreso contributes to muscle building (like benching).

 

[M.K]

As my Anatomy teacher put it, the more muscle you build, the more calories you burn during the day.

I have no idea if it's true or not, butttt it's safe to say that both contribute to a healthier lifestyle (the main goal).

 

[terr13]

You don't lose that much weight from weightlifting, but that's because muscle weighs more than fat. You burn more fat passively with more muscle, and in general that's a lot more than the calories than he calories lost from running

 

[eighteenspikes]

building muscle, if nothing else, certainly makes you look way better when the weight does come off

 

[Solaris1110]

extra muscle itself doesn't really burn that much more energy. like ~6 calories a day per pound of muscle, and 2 per pound of fat. link link. But extra glycogen room is always nice.
of course, more muscle = more testosterone and less stress hormones, and that alone can contribute to lower bodyfat. Somewhat related, after about 45 mins - 1 hour of cardio, your test levels slowly drop and your stress hormones take its place. As this happens, your body starts burning muscle to prevent too much fat loss.
Then there's this recent article that showed even a tiny amount of strength training (15 mins) can raise your metabolism for like 3 days afterwards.
http://www.ncbi.nlm.nih.gov/pubmed/20886227

 

[Chill]

What are some good ways to work out your triceps? Mine are kind of lacking right now.

 

[terr13]

Skull Crusher, Tricep pulldowns, dips, bench and pushups. Dips, bench and pushups also work your chest as well. To target your triceps more, use a closer grip on the bar, or do diamond pushups.

 

[PolarBear]

The way I work out my triceps, I usually follow a certain routine. I'll start out with some stretching. I always stretch because I used to not stretch, and then when I got stronger and started doing much heavier weight, I F'd up my triceps and couldn't work out with it for a while, and for a very long time after I always had to do a lot of warm ups to get this sharp pain out of my muscle.

Next I do some kind of warm up, usually on a cross-cable, with 12-14 reps. Then I move onto something a bit tougher that requires 8-12 reps. Then I do something heavy, such as a two handed extension over my head sitting down using a dumbbell. I use as much weight as I can. Then it's one or two other exercises, followed by some resistance and dips. I don't always follow this routine, but for the most part this helped me reach my goals and get compliments for how toned and big my triceps are.

 

[Smash_Gigas]

Thanks for the answers, fellas. I know some of my questions may seem rather simple-minded, but I'm still learning.

 

[Attila_]

extra muscle itself doesn't really burn that much more energy. like ~6 calories a day per pound of muscle, and 2 per pound of fat. link link.
Then there's this recent article that showed even a tiny amount of strength training (15 mins) can raise your metabolism for like 3 days afterwards.
http://www.ncbi.nlm.nih.gov/pubmed/20886227

no.

don't paste links to sites with cheap adverts, and then back up something else with a pubmed article. putting crap like that here is misleading for people who just want to get fit.

instead:
http://www.ajcn.org/cgi/content/abstract/33/11/2372
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC296885/
http://www.sciencedirect.com/scienc...66ed1e81958edf38557e330a3b98e17b&searchtype=a
http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=816508
http://ajpendo.physiology.org/cgi/content/abstract/258/6/E990
http://***.physiology.org/cgi/content/abstract/76/1/133
http://***.physiology.org/cgi/pdf_extract/43/6/1001

just for starters.

 

[theeboredone]

Hmm...wonder why "www" was censored in your last two links. Assuming that is www...

So I was reading somewhere that there are two parts to the bicep muscle? Are both worked when doing curls? I know there are different variations of curls. Normally I stick to preacher curls, but it would be disappointing to know that I'm only working one part of my biceps.

 

[Pikaville]

So my friend who is a former rugby player(and a big guy at that) gave me a weights session on Wednesday.

He killed me man.

We did over an hour of various exercises with weights.

I was pretty sore yesterday but today is actually kinda worse xD

He is gonna come over once a week and help me out(He says I need a spotter so I can push myself harder and not stop earlier because I can't lift)

He only told me after that he was making me do overweights lol.

I also found out I can bench 70kg! Which is 154.3 pounds, only 8 pounds off my body weight!

That being said I could only do 4 reps

 

[Attila_]

Hmm...wonder why "www" was censored in your last two links. Assuming that is www...

So I was reading somewhere that there are two parts to the bicep muscle? Are both worked when doing curls? I know there are different variations of curls. Normally I stick to preacher curls, but it would be disappointing to know that I'm only working one part of my biceps.

The bicep itself (biceps brachii) has two heads, but both work in the same way (elbow flexion and wrist supination). Under the biceps, however, is another muscle, which is actually a stronger flexor than the biceps itself (brachialis). Both are used doing curls, although brachialis is highlighted if you curl from a supinate your wrist.

 

[Solaris1110]

no.

don't paste links to sites with cheap adverts, and then back up something else with a pubmed article. putting crap like that here is misleading for people who just want to get fit.

ok.

the muscle metabolism stuff comes from statements by Dr. Greg Ellis, Prof. Claude Bouchard and dr. Cedric X. Bryant. They all like to cite this paper, in which Elia M. states the bmr use of the organs and muscle tissue:

using the data of Elia (1992) (RMRcalculated (kJ/day)=1004

brain mass (kg)+1841

heart mass (kg)+837

liver mass (kg)+1841

kidney mass (kg)+54

skeletal muscle mass (kg)+50

residual mass (kg)+19

fat mass (kg)).

And this:
http://www.ajcn.org/cgi/content/abstract/ajcn.2010.29885v1 (confirming Elia M.’s statement on the rmr of organs and muscle tissue)
http://www.nature.com/ijo/journal/v28/n1/full/0802526a.html#abs

Fat-free mass (FFM) is considered to be the best single predictor of REE.4 However, anatomically as well as metabolically, FFM is heterogeneous. It consists of organs with a high metabolic rate (840–1848 kJ/kg/day) and it also comprises skeletal muscle (MM) or bone mass with a low specific metabolic rate (<60 kJ/kg/day).1,2,3

http://journals.lww.com/co-clinicalnutrition/Abstract/2001/03000/Dissecting_the_energy_needs_of_the_body.11.aspx (paper review)
http://***.physiology.org/cgi/content/full/82/1/298 (SMR)
http://www.ajcn.org/cgi/content/abstract/55/4/790
http://www.ajcn.org/cgi/content/full/84/3/475#SEC5

Every 10-kg difference in lean mass translates to a difference in energy expenditure of 100 kcal/d, assuming a constant rate of protein turnover.

[URL]http://ajpendo.physiology.org/cgi/content/full/275/2/E249[/URL]
and http://www.ssymca.org/pdf/Health_Articles/Why_The_Confusion.pdf http://www.unm.edu/~lkravitz/Article%20folder/metabolismcontroversy.html (last two aren't really studies or research, just another way to sum up this stuff)

lol, replace *** with "j-a-p"
and as for the pubmed article, fair enough. I based it off of this

 

[Attila_]

correct me if im wrong, but don't the figures in your quote and then in your first reference contradict each other?

Also, these came from one of yours:

"The resting metabolic requirements of splanchnic tissues, brain, and skin vary little under normal conditions because of relatively constant tissue mass and protein turnover rates (21). In contrast, large variations in muscle mass are possible, and the rate of muscle protein turnover (ie, muscle protein synthesis and breakdown) may vary as well. The synthesis and breakdown of muscle protein are principally responsible for the energy expenditure of resting muscle. Whereas the precise in vivo energetics of muscle protein turnover are uncertain, a conservative estimate can be made on the basis of muscle protein synthesis. The average 24-h (including response to meal feeding) fractional synthetic rate (FSR) of muscle protein is {approx}0.075%/h (22). The absolute synthetic rate can be calculated as the product of the FSR and muscle mass. We have found the average muscle mass of young, healthy males to range from 35 to 50 kg (22). In contrast, an elderly woman may have ≤13 kg muscle. Thus, muscle protein synthesis ranges from {approx}0.23 to 0.90 kg/d, depending on the amount of muscle mass."

and

"his effect on energy balance is particularly striking when it is realized that the estimate given above for the energy expenditure associated with muscle protein turnover is likely an underestimate, because protein breakdown also requires the hydrolysis of ATP, and the energy released in this process is above and beyond the contribution of muscle protein synthesis to energy production. It is evident from these estimations that, when a long-term perspective is considered, even relatively small differences (eg, 10 kg) in muscle mass could have a significant effect on energy balance. Every 10-kg difference in lean mass translates to a difference in energy expenditure of {approx}100 kcal/d, assuming a constant rate of protein turnover. In considering the magnitude of energy imbalances leading to obesity, it is reasonable to view the situation over long periods of time, because obesity often develops over months and even years. A difference in energy expenditure of 100 kcal/d translates to {approx}4.7 kg fat mass/y."

http://www.ajcn.org/cgi/content/full/84/3/475#SEC5

the study that validates your claim also admits that it is quite possibly wrong, and also states just how much of a difference muscle mass can make... ill take that. that being said, that was actually a really interesting read.

also, at least two of those articles had nothing to do with anything.

 

[Jane]

may seem like an obvious question but,

drink protein supplement before or after work out?

also, how long before/after?

 

[theeboredone]

Whey protein after a workout. Normally, I don't like to drink mine IMMEDIATELY after a workout. I usually wait 20-30 mins. Also, use water instead of milk with the whey protein.

 

[Jane]

k thanks.

seemingly obvious question #2 - why water instead of milk?

 

[RATED]

I am a lazy mofo, I been trying to lose body fat since a long time. I dropped soda and some foods.

I have found my "thing" 25 minutes jumping rope and 30 minutes jogging a day.(obviously with some breaks)

Is that good?, I don't want to lose that much since I am not that fat, I just want to drop 15 pounds.

edit: long story short, I don't want to get Buffed, I want to be and maintain myself Fit.

 

[terr13]

Do more weight training to build muscle. You won't bulk up that much, and it helps you stay fitter. Try doing HIIT or Tabata as well if you want to lose weight.

 

[RATED]

HIIT is High intensity something something that I know what Is but can't remember right now, but what's Tabata?(n00b question)

 

[M.K]

Blah, my physical is coming up and I'm looking to drop some weight before that.
It's so hard to abstain from food, though. I've gotta try my hardest. Any tips for avoiding stuff that you really crave?
I'll hit the gym after school on most days.

 

[terr13]

http://www.tabataprotocol.com/

 

[theeboredone]

k thanks.

seemingly obvious question #2 - why water instead of milk?

I'm not too big or knowledgeable on the science of this, but Schmot told me that mixing whey with milk (casein protein) slows down the digestion process. Casein in general takes longer to digest, but you want the protein ASAP after working out. I think you can do the mix or use casein protein in general during non-workout times or at nighttime.

 

[Teran]

Also, use water instead of milk with the whey protein.

Tastes so bad though omg >.<

 

[Jane]

^ i know hahah. thats why i wanted to know why exactly, to see if it outweighs the con of awful taste :X

 

[theeboredone]

Yea I know what you mean. That's why I mix a bunch of other stuff in, and the overall taste comes out pretty neat. For example...

8 oz of water, one banana, one cup of oatmeal, chocolate whey protein, 1 serving of Peanut Butter...turns out pretty well.

 

[Teran]

Yeah, well basically what he said.

Milk has other proteins in it which mess up the speed of digestion of the whey (which is used for its fast digestion/absorption), so basically mixing it with milk messes up its entire purpose.

But it tastes soooo much better. ;__;

As long as you can chug the whey + water you'll be fine, whatever you do don't try sipping it. x__x

lolninja'd fffffuuuu

 

[theeboredone]

Just doin my job LOL.

Holy crap Lionel, you have 20 k posts in just 2 years...where do they all go? o_o.

 

[Attila_]

Blah, my physical is coming up and I'm looking to drop some weight before that.
It's so hard to abstain from food, though. I've gotta try my hardest. Any tips for avoiding stuff that you really crave?
I'll hit the gym after school on most days.

glutamine and alpha lipoic acid are fairly common supplements used to stave off sugar cravings. alternatively try swapping for healthier options, like juice instead of soda, and roasted food instead of fried.

I'm not too big or knowledgeable on the science of this, but Schmot told me that mixing whey with milk (casein protein) slows down the digestion process. Casein in general takes longer to digest, but you want the protein ASAP after working out. I think you can do the mix or use casein protein in general during non-workout times or at nighttime.

Tastes so bad though omg >.<

correct on both accounts. although protein wasnt designed to be downed with a tropical umbrella and bendy straw. man up and drink that s**t.

 

[Chill]

Fine, I'm giving up the milk with protein.

But how long do I need to wait before I do start chugging milk?

 

[deepseadiva]

It's not that bad with water. Some of the high-end stuff is actually pretty tasty.

The new creatine I got though. BLECGHK

It's basically concentrated koolaid powder and splenda.

 

[Attila_]

Fine, I'm giving up the milk with protein.

But how long do I need to wait before I do start chugging milk?

i'd wait at least half an hour, cause that's about how long it takes good protein to digest.

 

[theeboredone]

Meh, I banged my knee pretty bad in basketball 2 Saturdays ago. Figured I could work through it, and managed to get through the first week. It feels a bit worse though. I'm pretty positive it's just a bad bruise, so I guess taking a week off from any leg oriented workouts should be good right?