Whats your fitness routine?

[petercookie]

Or what do you reccomend?.......... It would be intresting to see how people train and what you do on a average week?(its not a competition though, everyone is at diffrent stages) And people are diffrent)
......... I have been doing a 12 week program from this book - the official british army fittness guide - and i am nearlly finished it so would like something else to consider doing..............

Thanks for any input............

[zarah]

I've got a bit lazy and yesterday was the first time I ran in two weeks, but I usually run 3 k followed by 20 minutes on my vibration plate one day and a 3 k cycle followed by weights at the gym the next. I do 400 sit ups a day and do kettle weights every other day. I try to have a couple of days off a week, but like I said..Ive been super lazy and eating quite cacky too.

[zarah]

And what's your fitness guide like?

[petercookie]

And what's your fitness guide like?

It seems quite good - There it is - The Official British Army Fitness Guide: Amazon.co.uk: Sam Murphy, The British Army: 9780852651186: Books@@AMEPARAM@@http://ecx.images-amazon.com/images/I/51IKvbQcWbL.@@AMEPARAM@@51IKvbQcWbL There is some reviews there.

I've got a bit lazy and yesterday was the first time I ran in two weeks, but I usually run 3 k followed by 20 minutes on my vibration plate one day and a 3 k cycle followed by weights at the gym the next. I do 400 sit ups a day and do kettle weights every other day. I try to have a couple of days off a week, but like I said..Ive been super lazy and eating quite cacky too.

I eat shite too :D....... 400 situps a day is very good like imo.

I do some jogging once a week on current fittness routine, 40 or 50 mins, do about 4 or 5 mile.

Its a routine where you really only exersise about 3 or 4 time a week........ Its wrote down, but i cant remember it off the top of my head...........

I will get it another time and write down a average week from it..........

[arthurlydiard]

90 miles per week.

[petercookie]

90 miles per week.

For real? :eek:

That would be impressive........

The best i have done is about 32-35 a week/5 days..........

[farros]

jogging/running min 2 miles a day 4 days a week.

tai chi, wing chun, shadow boxing.

the 5 tibetans spine excersises (very good heres the link http://www.lifeevents.org/5-tibetans-energy-rejuvenation-exercises.htm)

situps, pushups.

uddiya bandha (yogic sucking in navel manouver)

Stretching

crunches and squats with a 15kg barbell.

Green smoothies, raw food, CELIBACY, drinking only water, avoiding sugar...

meditation, OBE practise...

Im looking to perfect myself on my own standards.

[petercookie]

Im looking to perfect myself on my own standards.

I admire you for it. Its the true way to do it. Thanks for posting the link :)

[farros]

I admire you for it. Its the true way to do it. Thanks for posting the link :)

Yeah if you dont do anything else atleast do the tibetans, cant mess about when it comes to your spine. You should check out a martial art if you wanna expand your routine :)

[icke_is_right]

I've got a bit lazy and yesterday was the first time I ran in two weeks, but I usually run 3 k followed by 20 minutes on my vibration plate one day and a 3 k cycle followed by weights at the gym the next. I do 400 sit ups a day and do kettle weights every other day. I try to have a couple of days off a week, but like I said..Ive been super lazy and eating quite cacky too.

Zarah, can you elaborate on your 400 sit up routine please? I find this amount of sit ups a day stunning. I have great difficulty with this area even though I've strengthened my core hugely over the last years.

I personally, do a lot of Matt Furey body weight excercises. I'm trying to do these most days as they help with posture. I also use 'bungy type rubbers' for arms and do pull ups. I stretch of course too, which tales a long time. I stiffen up quickly.

Run 15 kms regularly
Cycle 46kms on hilly route in good weather regularly.

[eustacekidd]

15km Run
1000 Pushups
5000 Situps
500 Pullups
5000 Squats

Every day.

[jammasterj13]

Go through a series of hatha yoga postures in the morning. Everyday.

Chinups, pullups, pressups, stomach crunches, leg raises every other day.


Shadowbox every other day. Rope jumping every other day.
Free weights every other day, split between different body parts.

Go for a run every weekend, distance I don't know but I stop once the rozzers catch up.:D
I like variety otherwise I get bored quickly.

Most importantly I meditate for 40 mins every morning and evening.
Healthy mind, healthy body aiiiiiiiii.;)

[petercookie]

I will get it another time and write down a average week from it..........

This is a week of my fittness routine from the british army fittness guide - Its level 3 and near the end of it, so if you can do this easy ,then the routines in the book are not for you :D..........

You only exersise 4 days a week.....

Mon -
.warm up
.10min jog
.6x90seconds sprints, 3min slow walk to recover between each one. << thats what i find is the hardest, The sprinting......(I sort of just jog it half the time ha ha)

Rest day

wed -
.warm up
.4x12 overhand pull ups
.4x10 wide arm press up
.4x10 half sit
.4x20 dip
.4x10 close arm press up
4x10 crunch
4x12 pullup
4x10 sit up

rest

friday -
warm up
steady state run 50 mins
2x90seconds press up
2x90sec sit up
6x250m sprints 90% effert equal distance walks between each one
10 min cool down

rest

sunday -
60 mins activity - I.e swimming/cycling/sports ect

Now that is how the book training program is. You dont do the same thing every week, you do a variaty of similar things, I.e aerobic or strengh, upper body or lower. and it is a gradual build up each week.........there is 3 programs, level 1,2,3.......Its a decent book though if you are a beginner and want to get a little bit fitter.....

Just nearlly finished it and would like to consider another routine........You need abit of variaty, does your head in doing the same thing every day i think.........

Thanks for peoples input........

15km Run
1000 Pushups
5000 Situps
500 Pullups
5000 Squats

Every day.

You must be like a brick shit house mate ;).......

We all have to start some where though and i personally dont do it to be a body builder or anything, just to have a reasonable level of fittness and thats all.

Motivation plays a big part in doing a routine and half the time that can be something i can lack, the motivation to do it.........

[eustacekidd]

You must be like a brick shit house mate ;).......


Moar like full of shit, but it's the internet so I can say what I like!

[petercookie]

Moar like full of shit, but it's the internet so I can say what I like!

:D Yeah i suppose so...........

[zarah]

Zarah, can you elaborate on your 400 sit up routine please? I find this amount of sit ups a day stunning. I have great difficulty with this area even though I've strengthened my core hugely over the last years.

I don't do 400 in one go..I'd die. I do 8 sets of 25 at different times of the day. And I don't do 400 full sit ups, I do half using my leg, and half of crunches.



Run 15 kms regularly
Cycle 46kms on hilly route in good weather regularly.

I would love to be able to run more than 5 k in one go.

[zero1]

Yoga first, then Calisthenics (lunges, jumping jacks, sit-ups, crunches, push-ups, pull-ups, kick-ups, squats etc), then some bodyweight (isometric) exercises followed by a T'ai Chi form and lastly meditation. That's every day; every second day I do punching, kicking and agility drills as well.

I go by how much I want to do from session to session based on how I feel, rather than stick to strict sets, numbers and timings. Occasionally, I also use weights, go for a long swim, or do some heavy sparing with a friend. That's it.

[petercookie]

[COLOR="Purple"]I would love to be able to run more than 5 k in one go.

I think it all depends how fast you go too. When i jog, on average, i keep to about 6mph. So not pushing it that much......

Its the high intensity sprinting which i find alot more difficult.

[nirvana]

Weight lifting one day a week. I also run self defence group which is a combination of systema ,wrestling,boxing ,jujitsu,.

I do this club 2 days a week 1 hour of solid grappling {wrestling}

I find the grappling one of the best conditioning exercises you can do.

Followed by 30 mins sparring .

I find the one day weightlifting and two days self defence training enough. Also fell walking every couple of weeks.

[hunter77]

ive cut down from the gym to 8 hrs a week at the mo as iv,e been really busy. but heres what inormaly get through.
tuesdays.
15 mins skipping every time. and streching
1 mile run in indoor laps.
circut training , eg . 20 press ups run a lap then 15 then another lap and so on down to zero, also the same with squats and sit up's.
then three 1 minute rounds sparring.

wed

circut training and iron man.

15 minutes skipping then set's of stupid exercises made up by the sense depending on his mood. usually either conditioning training , medicine ball ect or carring a big fuck off punch bag while your mates burst there lungs on circuts.

this is usually finished off with bag work.

thursday.

skipping and strecthing , laps as above. then focus pads and techniquies. then sparring.

friday. ( if i bother or make it this far)

skipping , streching laps. then self defence. and half an hour of kata's at the end.

saturday

day off

sunday

weapons lesson, i'm learning kali stick fighting at the mo.

then ju jitsu . breakfalling throwing ect.

monday day off.


the most i ever do is five days. but at the mo because of work and other commitments, i usually only do three days a week. but i have found i can basicall eat and drink what i like and not gain any fat on my body and feel pretty good:)

[petercookie]

Seems like a good gym and routine mate. I think an important thing is having fun and although i train on my own, i think its better to train with others because it will inspire you more and make it abit more fun.......

If you are doing something you really enjoy or there is a goal at the end of it, then it makes it easyer to be motivated to do it........

Thanks for everyones input........Keep em coming

[godgoo]

Or what do you reccomend?.......... It would be intresting to see how people train and what you do on a average week?(its not a competition though, everyone is at diffrent stages) And people are diffrent)
......... I have been doing a 12 week program from this book - the official british army fittness guide - and i am nearlly finished it so would like something else to consider doing..............

Thanks for any input............

official british army fittness guide

That sounds reasonable.

some good information here. RossBoxing.

http://www.rossboxing.com/

What I do mostly is heavy weights, and loads of sleep. The most effective fitness program is one that you outcompete yourself constantly.

So any will do aslong as you progress :D

I am not going to argue with him, but he says strength training is not bodybuilding. Resistance training is strength training. 3/0/1 increases strength and mass.

[petercookie]

http://www.rossboxing.com/


Thanks for the link, looks alot of good info on there, cheers.

[icke_is_right]

I don't do 400 in one go..I'd die. I do 8 sets of 25 at different times of the day. And I don't do 400 full sit ups, I do half using my leg, and half of crunches.



I would love to be able to run more than 5 k in one go.

Thanks for that reply. Does it give you the desired results?

I'll make a new thread on how to run because it's a subject that deserves a whole thread. If you're interested take a look at the vid. It's hard on the calves at first. I practice this technique.

[petercookie]

These a full fittness program similar to the one i was doing, Its not the same but it looks half decent for any one wanting to do a new program.......

The full program is on there.... http://www.guardian.co.uk/lifeandstyle/2008/jan/07/healthandwellbeing.fitness1

[unusual_suspect]

Hi, I just upped my routine as I want to get buff for Summer, that is a bit shallow I know, but I want to wear cute mini dresses when it gets hot :o

I do the following 4 days a week with one good cardio session thrown in.

15 mins rower

leg press 3x12 sets
leg extensions 3x12 sets
leg curls 3x12 sets

cycle 20 mins

Lat pull downs 3x12 sets
pec dec 3x12 sets
shoulder press 3x12 sets

cross trainer 20 mins

tricep machine 3x12 reps
bicep curls 3x12 reps

various abs 8 sets of 24

stretches

So far I am just a harder version of how I was and I feel hungry a lot of the time, I will do this for a few more weeks and then mix it up again :)

[hunter77]

Seems like a good gym and routine mate. I think an important thing is having fun and although i train on my own, i think its better to train with others because it will inspire you more and make it abit more fun.......

If you are doing something you really enjoy or there is a goal at the end of it, then it makes it easyer to be motivated to do it........

Thanks for everyones input........Keep em coming

thats what i enjoy the most, i do do weights ect at another gym. but it's just not as much fun. and with the martial arts aspect of it your actually learning something useful. plus iam a bit of a sadist and enjoy getting tagged from time to time , keeps you on your toes:D

[petercookie]

thats what i enjoy the most, i do do weights ect at another gym. but it's just not as much fun. and with the martial arts aspect of it your actually learning something useful. plus iam a bit of a sadist and enjoy getting tagged from time to time , keeps you on your toes

Or not if you get tagged good ha.........I dont go to the gym or anything i just have a weight bench in me room and have one of them punch bags......(I think i should put tony blairs face on it eh haha)

Hi, I just upped my routine as I want to get buff for Summer, that is a bit shallow I know, but I want to wear cute mini dresses when it gets hot :o


Here i dont mind that like ;)......

Its good to look pleasing i suppose :p:D (I am starting to think some pictures should be included in this thread now like haha)

;)
just kidding

So far I am just a harder version of how I was and I feel hungry a lot of the time, I will do this for a few more weeks and then mix it up again

I eat alot of bread, Not that good i suppose but oh well......I have finished that routine i was doing and now looking for something else to do, i might have a rest for a week or two but really i want to keep at it abit longer, then i too, can be a poser with me beer belly popping out in the summer :eek::D

[zarah]

Thanks for that reply. Does it give you the desired results?

I'll make a new thread on how to run because it's a subject that deserves a whole thread. If you're interested take a look at the vid. It's hard on the calves at first. I practice this technique.

My tummy isn't as wobbly as it would be if I didn't do them, but I don't have obvious abs or anything.

I'm totally interested...I've changed my schedule to running 5 k every other day with one day break inbetween rather than cycling as well, but I really wanna run further and for longer. I'll have a look at the video, ta fella. :)

[godgoo]

These a full fittness program similar to the one i was doing, Its not the same but it looks half decent for any one wanting to do a new program.......

The full program is on there.... http://www.guardian.co.uk/lifeandstyle/2008/jan/07/healthandwellbeing.fitness1

Be sure to keep switching your routine up, and keep alternating. That way you will continue to progress.

Just out compete the man in the mirror so to speak. If training with weights don't go over the 60-90 minute threshold. After that time frame, you are secreting too many catabolic hormones. You don't want to get acid pumped.

The army pushes you into catabolism all the time, which I can't see any sense in? But I suppose nimble is better?

[asevaaamas]

usually i live very lazy meditatively
but i try to stay healthy

i am 125lbs 5'11" male
thin but daily i do sets of push ups crunches stretches and lift 10 pound weights
i eat lightly never overfilling my stomach so i stay thin with a good figure
every few days i ride about 6-8miles on a bike without much problem, although i'm well tired out after it for a few hours

i eat a lot of honey, peanut butter, and wholegrains bread, and drink milk and tea

[unusual_suspect]

Here i dont mind that like ;)......

Its good to look pleasing i suppose :p:D (I am starting to think some pictures should be included in this thread now like haha)

;)
just kidding

The avatar isn't me, honest lol, it's what Jeff Rense would look like after ingesting some funky ethenogens :D


I eat alot of bread, Not that good i suppose but oh well......I have finished that routine i was doing and now looking for something else to do, i might have a rest for a week or two but really i want to keep at it abit longer, then i too, can be a poser with me beer belly popping out in the summer :eek::D

I try not to eat bread, and I try to watch my diet, but when I train hard I get an appetite on me! Bread and all carbs make me put on weight very quickly so I try and stick to mainly veggies, fish, some meat, eggs, nuts and seeds.

It is good to keep changing your routine as your body adapts quickly to the stresses you put on it, so the way you get fitter is to challenge yourself with new stuff.

I find that giving my body a complete shock from time to time is really beneficial, if you go mad and push yourself you will get loads of benefits. People warn you about overdoing it, so people get scared of pushing themselves. The truth is that this is how you get fit. ;)

usually i live very lazy meditatively
but i try to stay healthy

i am 125lbs 5'11" male
thin but daily i do sets of push ups crunches stretches and lift 10 pound weights
i eat lightly never overfilling my stomach so i stay thin with a good figure
every few days i ride about 6-8miles on a bike without much problem, although i'm well tired out after it for a few hours

i eat a lot of honey, peanut butter, and wholegrains bread, and drink milk and tea

You are very light for a 5 foot 11 man, if I ate as many carbs as you eat I would get fat for sure lol. Just goes to show how we are all different.

[energi]

Walking whenever it's needed.

Awesome genetics allow me to weigh 68 kg in spite of being 183 cm long and male. And I eat like a pig whenever I feel like it too. No worries :D.

Although I did buy a bloody crosstrainer when I was at 85 kg thanks to psychiatric drugs. Never going through that shit again, indoors training is SOOO boring.

[petercookie]

The avatar isn't me, honest lol, it's what Jeff Rense would look like after ingesting some funky ethenogens


Yep i knew it was jeff rense, i am not saying i would like to see pics of him in a mini skirt like ;):D Although it would make him look even more odder :eek::D.........

Walking whenever it's needed.

Awesome genetics allow me to weigh 68 kg in spite of being 183 cm long and male. And I eat like a pig whenever I feel like it too. No worries :D.

Although I did buy a bloody crosstrainer when I was at 85 kg thanks to psychiatric drugs. Never going through that shit again, indoors training is SOOO boring.

Yep it is boring, i have a treadmill i could go on but its one of those shite ones and its better just running outside really..........

I am 6 foot 1 and weigh about 14 n a half/15 stone........But part of me wants to get bigger and stronger (or try too) and another part of me just wants to be fitter........ I suppose i could cross train and do both but i am still just taking it easy for now and have not come up with another routine just yet,,,,,,,,,

I might jog to the fish shop everyday as a new routine..... ;)

[asevaaamas]

You are very light for a 5 foot 11 man, if I ate as many carbs as you eat I would get fat for sure lol. Just goes to show how we are all different.

i start gaining more weight whenever i loosen up on my eating habits, i.e., following my desire for indulging in food more than just satisfying hunger & health

for example, smoking weed offsets my way of eating quite badly, after a few days of getting into that i'll feel bloated and lethargic because whenever i eat it will be snacks in abundance rather than a sparse meal here and there

i read the book "how to live 100 years" also called "discourse on the sober life" by this guy a few hundred years ago who restored his health well into very old age by eating as little as possible, like a sick person would eat

and it makes sense really - when we are sick we are told to eat very little, why? our normal logic would say to eat more and more but if our bodies can heal and recover on just a little amount of food that shows we only need such in regular life when we are relatively healthy

i find that 1) never overfilling the stomach [this is not difficult, just notice when you feel heavy after eating, there you know you ate too much ; you should always feel light and unburdened by the stomach] and 2) never eating without being hungry from the stomach [not mental desire to indulge in food] --- are the keys to staying pretty healthy and never gaining much fat

break those two rules though and imbalance happens

[zarah]

I think you've hit on something there..

I always feel better when I eat small amounts of food rather than what could be perceived as normal sized portions. In addition, it's integral to drinks loads and loads of non-fluoridated water...I feel best when I drink about 4 litres a day.

[unusual_suspect]

Hi asevaaamas, I have read about this restricted calorie diet, they put mice on a restricted calorie diet and they lived longer.

Another good diet I have tried is the warrior diet which works on periods of fasting and eating. You fast for up to 18 hours of the day and you then have a 4 hour window in the evening where you can eat what you like (apart from sugar and processed crap) in one large meal.

Basically all the stuff you are told by so called experts not to do. This is why people get fat, because they are told to eat otherwise they get fat. This is obviously rubbish otherwise all the starving people you see on the news would be fat! You eat less = you lose weight, couldn't be any easier really :rolleyes:

I try not too eat too much, but it never lasts for long :o

I still don't understand how you can weigh so light. I am a 5 foot 3 women and I am not even fat, a UK size 10 and I weigh 133 pounds :confused:

[quetzalcoatl]

Yep it is boring, i have a treadmill i could go on but its one of those shite ones and its better just running outside really..........

That they are. Although, those rowing machines are pretty good... - give ya a good full-body work (if resistance is high) mixed with quite good cardio too...

I don't exactly have a set routine yet - although I've designed some good personal programs before... guess I'd like to do a bit more, yet since my home-gym was pinched I've been limited to free-weights / ground work & jogging ATM - which I don't really to half as much as I feel I should...

I'll get there tho'... might join a gym &/or get into boxing or back to kung-fu... - currently finances say; it's either net or gym membership, not both... :D

[icke_is_right]

Yep it is boring, i have a treadmill i could go on but its one of those shite ones and its better just running outside really..........

I am 6 foot 1 and weigh about 14 n a half/15 stone........But part of me wants to get bigger and stronger (or try too) and another part of me just wants to be fitter........ I suppose i could cross train and do both but i am still just taking it easy for now and have not come up with another routine just yet,,,,,,,,,

I might jog to the fish shop everyday as a new routine..... ;)

Cookie,

What's wrong with going for a walk or cycle in the lovely countryside nearby? My only fitness machine is a bike, part of my motivation is to get out and away from everything. How is your Army training going?

One person's experience with Hindu Squats etc.

http://www.bodybuilding.com/fun/mahler19.htm

http://www.mattfurey.com/hindu_squats.html

I do like bridging and I still use my hands for support. Nice for the neck and back though.

I going to review my regular 100 Hindus and maybe up this level. My record is 200. I'm trying to burn a bit of excess weight at the moment. I might to see what results I get by doing more sets and see what results I get.

Zarah and others have inspired me to do more core work, so also more excercises there too.

[petercookie]

Cookie,

What's wrong with going for a walk or cycle in the lovely countryside nearby? My only fitness machine is a bike, part of my motivation is to get out and away from everything. How is your Army training going?


I have sort of finished the routine from the book. I am not joining the army or anything though, just thought i would see if i could do that routine ok......... I agree with what you say about long walks and bike rides too, sometimes i do do that, or a spot of camping. Its good exercise but i dont really view it as "training", just abit of exersise and fun really.........

I have heard about hindu squats, they seem good as far as i can remember, tried a little bit of the "matt furey" exersises, they seem quite good......I liked that stress position, where you put your back on the wall with your legs like you are sitting on a chair and you hold it for a min or so....

Couple of matt furey ebooks there - http://search.4shared.com/network/search.jsp?searchmode=2&searchName=matt+furey

[godgoo]

Hi, I just upped my routine as I want to get buff for Summer, that is a bit shallow I know, but I want to wear cute mini dresses when it gets hot :o

I do the following 4 days a week with one good cardio session thrown in.

15 mins rower

leg press 3x12 sets
leg extensions 3x12 sets
leg curls 3x12 sets

cycle 20 mins

Lat pull downs 3x12 sets
pec dec 3x12 sets
shoulder press 3x12 sets

cross trainer 20 mins

tricep machine 3x12 reps
bicep curls 3x12 reps

various abs 8 sets of 24

stretches

So far I am just a harder version of how I was and I feel hungry a lot of the time, I will do this for a few more weeks and then mix it up again :)

your reps seems high to me? But if your getting the benefits from that routine. With that routine I would be stuck after around a month.
8 weeks of eccentric training after that?

[unusual_suspect]

your reps seems high to me? But if your getting the benefits from that routine. With that routine I would be stuck after around a month.
8 weeks of eccentric training after that?

I am not really sure, I just want to get fitter, tone up and lose body fat really. I was advised by the guy who owns the place to go for that number of reps. I usually change my routine every few weeks as I get bored. I am looking in to starting kickboxing again, so that will be a change.

[pegcityevolve]

Well I ran into a wall lately. I do an ab routine and it turns out my abs are going crooked. Or my belly? I can stand straight but the left side of my belly/abs stick out forward pointing to the right. This is extremely irritating as I didn't even know that your body could literally go crooked. Would this cause the spiritual body to also go "crooked"? Near the pelvis area.

[petercookie]

Does anyone do or reccomend doing handstand pushups? Any good gains doing them? I tryed afew and can do approx 10, and i am just thinking whether its worth incoporating them into a routine? (If i do another routine just yet) Cheers for any advice..Or any experience you have had doing them......

EDIT- Just found this link and they seem to be reccomended here - http://www.mattfurey.com/handstand_training.html

Well I ran into a wall lately. I do an ab routine and it turns out my abs are going crooked. Or my belly? I can stand straight but the left side of my belly/abs stick out forward pointing to the right. This is extremely irritating as I didn't even know that your body could literally go crooked. Would this cause the spiritual body to also go "crooked"? Near the pelvis area.

I am not sure, but i would not of thought so......

[from beyond]

Does anyone do or reccomend doing handstand pushups? Any good gains doing them? I tryed afew and can do approx 10, and i am just thinking whether its worth incoporating them into a routine? (If i do another routine just yet) Cheers for any advice..

I think those are very good......their are some good videos on how to work your way up to doing a full handstand.Climbing trees is another way to get some good conditioning...as you use most of your muscles in doing it!Another idea is to run through the woods as if your being chased......dont run on a normal path, but cut through the rough!Reason being...is that you want to imulate what it would be like being persued by the enemy!Crawling for hundreds of yards with a weighted backpack would be another good exercise!

[the loner]

5/3/1

[biglad]

Or what do you reccomend?.......... It would be intresting to see how people train and what you do on a average week?(its not a competition though, everyone is at diffrent stages) And people are diffrent)
......... I have been doing a 12 week program from this book - the official british army fittness guide - and i am nearlly finished it so would like something else to consider doing..............

Thanks for any input............

join a sports club, go to gym classes. somewhere where you are interacting with other people at least - it makes keeping fit so much easier, meaningful & fun. playing a sport that requires aerobic conditioning is the best way to me, as your mind is taken off the fact that it is keep fit work - as you are thinking about the game.

[rowantk]

I do quite alot of gym work (3-4 days a week). And my job involves walking about 6 miles a day with a bag on my back. I also occationally cycle and play football. I see myself as pretty fit. But over the years Ive accumulated tension in my hips and back. Everyday it tight and painfull and as Ive got older it seems to be affecting me more.
Ive done yoga on and off. I think yoga has more benefits than doing the wieghts in the gym. Yoga is more fluent and natural over the robotic movements in the gym. Yoga improves your core stength and flexability which in my eyes is alot more important than just mass stregth.
Im not sayiong Im a yoga pro, far from it! I only used to go twice a week and do some videos at home. Its hard to keep it up everyday and space is a problem at home. Its not cheap if I go to lessons. But it seems pretty beneficial.

One day I hope the yoga will get rid of all my aches and pains :)

[unusual_suspect]

I do quite alot of gym work (3-4 days a week). And my job involves walking about 6 miles a day with a bag on my back. I also occationally cycle and play football. I see myself as pretty fit. But over the years Ive accumulated tension in my hips and back. Everyday it tight and painfull and as Ive got older it seems to be affecting me more.
Ive done yoga on and off. I think yoga has more benefits than doing the wieghts in the gym. Yoga is more fluent and natural over the robotic movements in the gym. Yoga improves your core stength and flexability which in my eyes is alot more important than just mass stregth.
Im not sayiong Im a yoga pro, far from it! I only used to go twice a week and do some videos at home. Its hard to keep it up everyday and space is a problem at home. Its not cheap if I go to lessons. But it seems pretty beneficial.

One day I hope the yoga will get rid of all my aches and pains :)

I agree, core training is really important as you get older. It improves posture and helps prevent back injury. I include it in my training, I go on the rowing machine for this also.

One of the things about it is if you are female and have a big bust it helps you maintain a good bust by not slouching. I see so many attractive young women with lovely figures, but they are practically hunch backed and have terrible posture. It makes them look like their boobies are sagging down to their wastes sometimes. It makes me want to go up to them and tell them to stand up straight! Hehe :)

[biglad]

I do quite alot of gym work (3-4 days a week). And my job involves walking about 6 miles a day with a bag on my back. I also occationally cycle and play football. I see myself as pretty fit. But over the years Ive accumulated tension in my hips and back. Everyday it tight and painfull and as Ive got older it seems to be affecting me more.
Ive done yoga on and off. I think yoga has more benefits than doing the wieghts in the gym. Yoga is more fluent and natural over the robotic movements in the gym. Yoga improves your core stength and flexability which in my eyes is alot more important than just mass stregth.
Im not sayiong Im a yoga pro, far from it! I only used to go twice a week and do some videos at home. Its hard to keep it up everyday and space is a problem at home. Its not cheap if I go to lessons. But it seems pretty beneficial.

One day I hope the yoga will get rid of all my aches and pains :)

Pilates might be more beneficial than yoga.

Also, gymwork only strengthens the muscles on the surface. if you have hip, groin or lower back problems you need to strengthen the deep down muscles around your pelvic gurdle.
If stiff hips is a problem, you probably also have to lengthen & strengthen the groin muscles & tendons through physio exercises -


Also, the way we walk has a big impact on our joints.
your glutus maximus muscles act as shock absorbers for your hips and knees. you have to engage your glutus maximus on heel strike. READ THIS -

http://www.easyvigour.net.nz/fitness/h_gluteus_maxintro.htm

[rosix]

this seems like the right place to post,
I've started to train again after far too much time away from organised training (several years ago I was in great shape and an extremely competitive athlete succeeding in many fields). I've not really been as unfit etc. as I am right now and have been trying to make sure I'm making the most of my time and effort spent training (naturally). I'd really appreciate advice and thank you in advance for any :) so I'll go over some pertinent details:

I'm 177cm or something and think I'm like 72-75kg (will get exact figures tomorrow) in my 20s.

I've had back issues in the past but I'd say far from anything serious/considerable anymore, but;

there's been 2 times (at least only I can only remember 2) where I've 'seriously' injured my right shoulder, one time doing javelin several years ago (seem to remember just a crack/snap as if I'd shot my arm out of the socket, very painful, had to stop javelin because of it) and another time a few years later where I slipped on ice and landed full body weight with my arm perpendicular to the ground, body at 45degreeish angle and I seem to remember that the next 2 days I could barely move my right arm etc. excruciating pain. I never consulted a medical doctor or any similar professional about anything to do with my shoulder but I experience times where my right shoulder will give way, for example if I'm doing push-ups then it feels very weak and can slip if I'm coming close to pushing my limit if you will.

So I don't know if it's almost entirely because of this shoulder issue but I feel I'm exceptionally weak when it comes to chest exercises, here's what I've been doing recently on alternate days with a light cardio day inbetween (30mins fast walk uphill on a treadmill) (an adapted Rippetoe Beginner 3x5 taken from BodyBuilding.com) and I'm confident unless stated otherwise that my form is good (but very likely not perfect, I have the Rippetoe Starting Strength DVD and have watched all the videos on BodyBuilding.com pertaining to the exercises):

Workout A
stretches and practice/warm-up sets for all
3x5 Squat (been doing this 32.5kg fine)
3x5 Bench Press (been barely managing 27.5kg)
1x5 Deadlift (been doing 32.5kg, have watched the Rippetoe Starting Strength DVD and the BodyBuilding.com videos but still not entirely sure of my form)
2x8 Dips (I never get close to being able to complete these so I'm thinking of switching to the Decline Dumbbell Bench Press as per the write up: http://www.bodybuilding.com/fun/wotw52.htm
stretches

Workout B
stretches and practice/warm-up sets for all
3x5 Squat (been doing this 32.5kg fine)
3x5 Standing Military Press (been doing 27kg I think)
3x5 Bent Rows (been doing 27kg I think)
2x8 Chin-ups (closer to completing these than with the dips but not managed them yet)
stretches

I don't know exactly what the weight of the bar is but I think it's like 7.5kg? so that's what I've taken into consideration for the weights above, and tomorrow I will come back and post any corrections if necessary to any of the figures.

What I'm looking to get out of training is overall strength, fitness/metabolism/health, size (don't want to be huge by any means though), just a bit bigger. So any advice is welcome! Do you think I've chosen a good plan for me at the moment and why, do you have any advice/ideas with regards to my shoulder, etc. :) thanks in advance.

edited to say: I'm also looking to start yoga very soon.

[petercookie]

What I'm looking to get out of training is overall strength, fitness/metabolism/health, size (don't want to be huge by any means though), just a bit bigger. So any advice is welcome! Do you think I've chosen a good plan for me at the moment and why, do you have any advice/ideas with regards to my shoulder, etc. :) thanks in advance.

edited to say: I'm also looking to start yoga very soon.

Im sorry to here about your shoulder and i think that will be playing a part in you loosing some strengh....

I dont know what would help your shoulder tbh but if you got some medical advise you could talk to them and they might be able to tell you what you can do about it. What will help and whats the probelm.

I think simple press-ups are good for getting stronger, dips, and pull ups too. Perhamps maybe a "bullworker" could be usefull? I have got one and they are quite good. Dont use it much now, but they do work.

Iam no expert though and have never even really joined a gym, i just train at home ect so there is not that much i know about it really. I am sure some people will be able to offer some good advise though.

If you cant lift much, just do more reps, till your arms get tired......

Hope it works out for you.

[from beyond]

here's a good pushup that will test your strength and endurance.....good one!:D

Fitness - Dive Bomber Push Ups Exercise - YouTube

[petercookie]

here's a good pushup that will test your strength and endurance.....good one!:D

http://www.youtube.com/watch?v=66-v0AaANHk

:p

Her website looks quite erm good too http://www.bodyrock.tv/ , i will have to watch afew more of her vids, cheers :D

Can i have her as a personal trainer? ha ha

[from beyond]

:p

Her website looks quite erm good too http://www.bodyrock.tv/ , i will have to watch afew more of her vids, cheers :D

Can i have her as a personal trainer? ha ha

yes she's very lovely....lol.....but she really has some good exercises that may seem simple.....but they will burn calories......I'm trying them now.....very tough....I will say!

[ellis_deatrip]

One day I hope the yoga will get rid of all my aches and pains
I'm gonna be 38 in a few days , My fitness routine is still skateboarding religiously(check the pic, i'm crucified) http://i78.photobucket.com/albums/j100/yoshi667/th_foot-bolts-avatar.gif (http://s78.photobucket.com/albums/j100/yoshi667/?action=view&current=foot-bolts-avatar.gif)mounting bolts:p , and I've recently rekindled my passion for BMX dirt jumping, something I haven't done since my pre-teen years.Although I have chronic lower back pain due to coccyxdynia, I've a relatively minor list of injuries.Longevity, I can attest comes from a dedicated stretching regimen,that is Yoga-inspired.(My mother has been an instructor for 20+ years),some basic Yoga with a cigarette or a spliff in my mouth before a session at the skatepark always helps me both mentally and physically to 'get in the zone' , but when a disastrous spill becomes inevitable, my early years of training in Judo-Jujitsu instinctively protects me. I'd say that along with proper hydration, as well as healthy doses of the barley n' hops. Studies show that beer increases bone density, and i like to call it a "Can o' Stretch" or "Yoga in a can", for it's ability to loosen-up a stiff and tired old kid like myself.As far as "core training" at home me and a couple of my homies, we play 'Dominos for push-ups' when were engaging in our 'beer-therapy' sessions.I was also personally advised by Iron-man legend Scott Tinley, that he endorses brews for recovery and hydration after heavy endurance activities. I guess my point is you don't gotta be a "jock" to be an "athlete" , I especially hate labels and I hate the gym.

[godgoo]

What I'm looking to get out of training is overall strength, fitness/metabolism/health, size (don't want to be huge by any means though), just a bit bigger. So any advice is welcome! Do you think I've chosen a good plan for me at the moment and why, do you have any advice/ideas with regards to my shoulder, etc. thanks in advance.

edited to say: I'm also looking to start yoga very soon.

A torn rotator cuff by the sounds of it, it does require an operation under general anesthetic, in severe cases.

http://www.sports-injury-info.com/image-files/rotator-cuff-tendons.jpg

It wont go away until its been op'd on. And even then you'll still be vulnerable to reinjury.
No dount you'll be given steroids also for the pain. Be careful about that, the shoulder can grow alot larger than the other.

This is why it is best to start off when Body building, to start with dumbells and do exercises such as fly's to broaden your shoulder joints. A good few months Prior to an extensive training routine. You don't really rush the process.

Maintaing form throughout is very important, I can't stress just how important using correct form is.

I would stick with the bar for now, dont use Dbells whilst your injured. To get the most out the weight contract hard on the positive, keep contracted all the time through the movement, until end of set.

I bet you cant do dips also if you cant do push-ups or pull-ups. Really you are nakerd on chest day/shoulder day, until you get your shoulder fixed.

Once you get your shoulder sorted, the only thing I can advise is that you take it very slowly afterwards. Lots of flys light weight gradually moving up in weight over the months. Flys, will strengthen and will help the healing process along. Aslong as you dont go crazy. Exercising an injury is the best thing, but just get it sorted first.

[godgoo]

Workout A
stretches and practice/warm-up sets for all
3x5 Squat (been doing this 32.5kg fine)
3x5 Bench Press (been barely managing 27.5kg)
1x5 Deadlift (been doing 32.5kg, have watched the Rippetoe Starting Strength DVD and the BodyBuilding.com videos but still not entirely sure of my form)
2x8 Dips (I never get close to being able to complete these so I'm thinking of switching to the Decline Dumbbell Bench Press as per the write up: http://www.bodybuilding.com/fun/wotw52.htm
stretches

Workout B
stretches and practice/warm-up sets for all
3x5 Squat (been doing this 32.5kg fine)
3x5 Standing Military Press (been doing 27kg I think)
3x5 Bent Rows (been doing 27kg I think)
2x8 Chin-ups (closer to completing these than with the dips but not managed them yet)
stretches



Weight routine

2 warm-up sets 8 reps, 5 work sets on all compound exercises
BB, Barbell
DB, Dumbell
TF, To Failure

(day 1) (Deads)BB (chest)BB (shoulders-seated)BB (rows-bent) BB
(Lateral raises standing super-set TF) immediately after shoulders DB

(day 2) (Squats)BB (Hamstring-curls) (Leg-curls) (calf raises strip-set TF)

(day 3) (Pull-ups 3-4 sets) (pull-ups 3-4 sets weighted) (abs 2mins) (Bicep curls follow workset routine)BB (tri extension follow worket routine)DB (dips 3 sets) (Bicep Stripset TF).

tempo 3/0/1
1) 60-70 percent 1RPM 6-8 reps 3/0/1
2) 60-70 percent 1RPM 4-6 reps " "
3) 60-70 percent 1RPM 3-4 reps " "
4) 70-80 percent 1RPM 2-3 reps " "
5) 80-90 percent 1RPM 1-2 reps " "

Super-sets: (chest-press)DB TF (Lateral-raises)DB TF

That'll get you growing. You can mix it up. I always do, but that is roughly what I do. Sometimes I break it up over 4 training days, so I can do more on each muscle group. 3 minutes rest between compound exercises, no rest between super-sets. You also want to be getting all that done within 60-70 minutes.

[rosix]

thank you very much indeed, I had feared that I had something that 'needs' operation.. fuck. I just do not like the idea of surgery at all and would sooner try comparatively 'insane' things instead if there were such options (which there probably isn't for this and to me surgery is the insane thing hehe).

the routine you wrote out is just yours right and not something you recommend to me?

[godgoo]

thank you very much indeed, I had feared that I had something that 'needs' operation.. fuck. I just do not like the idea of surgery at all and would sooner try comparatively 'insane' things instead if there were such options (which there probably isn't for this and to me surgery is the insane thing hehe).

the routine you wrote out is just yours right and not something you recommend to me?

Its what I do, I started with that routine. I alternate routine I do 3/0/1, 1/0/1.
3/0/1 is always heavy 1/0/1 can be light, moderate, heavy. Alternating stops you from getting plateaued.

Like I said, If I was you I wouldn't use dumbells until the shoulders fixed. I thought I would start you off on 3/0/1 eccentric I thought you might have been doing 1/0/1 by default?

So 3/0/1 is what you want to be doing about now.

[icke_is_right]

thank you very much indeed, I had feared that I had something that 'needs' operation.. fuck. I just do not like the idea of surgery at all and would sooner try comparatively 'insane' things instead if there were such options (which there probably isn't for this and to me surgery is the insane thing hehe).

the routine you wrote out is just yours right and not something you recommend to me?

Surgery should be a last resort but if this diagnosis works for you...........

There are many other options beforehand. Surgery doesn't have a high success rate in shoulder injuries but rehabilitation excercises do. If you see a surgeon, it's like asking a barber if you need a haircut.

I don't think the range of movement that weight training provides is much good for shoulder injuries. From what I've heard, weight trainers are beset with injuries caused by the activity. (Esp over zealous bench pressing).

In short, you need to consider other options, however, it depends whether or not your open to them. Option one, give up weights. Option two, avoid surgery.

[rowantk]

Pilates might be more beneficial than yoga.

Also, gymwork only strengthens the muscles on the surface. if you have hip, groin or lower back problems you need to strengthen the deep down muscles around your pelvic gurdle.
If stiff hips is a problem, you probably also have to lengthen & strengthen the groin muscles & tendons through physio exercises -


Also, the way we walk has a big impact on our joints.
your glutus maximus muscles act as shock absorbers for your hips and knees. you have to engage your glutus maximus on heel strike. READ THIS -

http://www.easyvigour.net.nz/fitness/h_gluteus_maxintro.htm


Ahhhh interesting! My glut has been a problem for a while :)