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Thread: Fitness Thread

  1. #151
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    Originally Posted by p0nder
    Sorry if I missed it isayughh, but are you training for MMA/boxing? just curious. I trained in wing chun kung fu for years and later did Jeet Kune Do/BJJ/Wrestling/Boxing/Escrma stick fighting.

    I've since moved away from hand-to-hand combat training as my philosophy on violence has changed drastically. As I've gotten older basketball training is where I place my focus.

    I've moved to a more "bodybuilding friendly" routine, away from the SL 5x5 program. To build size you'll need more then 5 reps in a set. Always focus on the compound movements and anything extra you do should be with the idea of improving your big lifts.

    Glad that we have a somewhat active fitness thread here as I suspect some Knicks fans might be more of the "armchair coach/GM" variety. lol.
    Sup. I'm not currently, but I trained and competed in bjj for many years; and muay thai, also, which I've had 3 fights for. I have a couple years of pure boxing experience, and boxing is what I'd like to dedicate myself to if I get back into a sport.

    Might check out Mendez Boxing soon in the city.

    Right now, I'm just training for fitness. Bike a lot, am getting back into tennis a bit, and going to do a combat-style training regiment for the next 2months. I weigh 225 right now, and would like to get down to 205 by the end of it, and see whats what.

    If I start boxing again, I'd look to cut even lower to 195 or so, and start focusing on making myself as big a beast as possible at a 195 walk around weight, and ultimately compete in 180 or whatever weight class is around there.

    I hear you on not focusing on combat sports, though. It's not for everyone, and it can take a toll on you. Since I've stopped, I'm amazed at the stuff I've done, just in the training alone....The excellence of any quality fighter, amateur or pro, is beyond the comprehension of most people -- even most people in great shape and who go to the gym, but don't really train or compete.

    Personally, I think you can gain plenty of size doing 5x5 style programs -- I gained the most muscle mass in my life, over a couple short months, doing a basic 5x5, 3x/week, and drinking a gallon of whole milk each day.

    It's really about your diet, and like you said compound lifts are good, and going extremely hard in the gym, and then making sure you recover -- if your recovery sucks, even with a good diet and going hard in the gym, you might not see much.

    In theory, I would agree w you that a "body building" style program is best for gaining muscle; however, I don't believe it is mutually exclusive.

    If you like that style, though, by all means, and it is the "best" for muscle.

    I did wing chun, too, btw, way back when. Not my thing, but pretty damn cool ****.

    edit -- on topic of body building.....at end of my 5x5 (squat, bench, power cleans, shoulder press, deadlift, weighted pullups) I deadlifted 605, with a 450 ass to grass squat; for the hell of it, I went to do some curls after my cycle, and handled 65lbs dumbbells curls with ease and measured over an inch on each bicep. Just fwiw And bc I think some people get too wrapped up in "body building", and lose sight of other areas and things that come into play. Though for many, body buiding is certainly a great option and if you enjoy it and like doing it, nothing better.

  2. #152
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    Originally Posted by orangeblobman
    5 days a week is way too much for most people. You are probably genetically atypical in that you can gain muscle by just looking at weight haha.

    2 days, 3 tops is what will give the best results for regular guys lifting heavy weights.
    That's pretty much like brushing your teeth 2-3 times a week.

    The best results?
    Are you sure about that?
    Have you tried other training methods?
    The best results in what? Strength and Size?
    What about flexibility, breathe control, cardiovascular endurance, strength endurance, agility, balance, body composition, body fat%, core strength, and stability...you may very well be inferior in all these components.

    The truth is, it takes more than 2-3 days to train these components.

    Also important, whats your reason for exercise?

    Ask yourself that.

    Now ask yourself, why did the first man exercise? What is the original reason of exercise? Is that reason lost? When you go into a gym, it is hard to recognize what the true reason for physical training is. Everyone is so full of **** these days... modern training has lost its roots.
    The truth is, the history of physical training, or working out, is based on WAR. Ancient warriors would train so they would be prepared to protect themselves, their families and their property from attack. Their training was not so much about looking better, but performing better. I think modern day exercisers should take this cue from Ancient Warriors.


    This guy was trained to KILL YOU.

    You work out twice a week. The days you rest, sit on the couch and watch TV...theres someone out there training 4-5 days more than you in preparation to kill you as you rest.

    If you were unfit, you didn't survive! That's how it was back in 1300 in Puerto Rico with Tainos, even in more accient times of the Greeks and the Chinese. Training, and getting the physical improvements from training, was not about looking good in spandex or taking your shirt off at the beach. Their motivation for training was nothing less than SURVIVAL.

    Imagine workout out as if your life depended on it. I really mean that.

    Forget about what the bodybuilding community tells you about training muscles. Exercise is really about movement. Two types of movement really... The movement of your own body AND the movement of objects.
    I see you do your squats, various olympic lifts and pullups, that's GREAT. I love those exercises.

    Bodyweight calisthenics are the best way to train your body to move in the way it most naturally moves. Every movement of the body can be trained and improved with bodyweight exercises. On the other hand, dumbbells or kettlebells are the best ways to train the body to move objects. Just like an Ancient Warrior, combining bodyweight and dumbbell workouts are the best way to build a strong, attractive and functional body.

    I understand quality over quanity. Yes. I apply that to my fitness.
    Sometimes less is NOT more. Sometimes less is just less.
    People seem to spend a lot of time and energy trying to AVOID the one thing they often need more of which is time on task.

    For example, when I start my boxing session; I shadowbox my life away in 5-6 rounds. That means I act like as if I'm fighting and giving it all my energy. By the time I spar, I'm so tired that can an old lady can beat me up with the ammount of energy I have. That's my secret. Because when I come back the next day, my body is prepared physically and mentality to do demage. Why? I trained my stamina and muscular endurance to a level that I raise the peak every time. Its doable, so why not do it?

    I tell you what, the biggest complement I get in my gym is my foot and hand speed, time, swiftness but most important is my endurance.

    I sparr 4 times a week.
    Everyday I sparr 3 men, 3 rounds each for a total of 9 rounds.
    I continue my workout after that, hitting the bag, hitting the pads with my training, speed bag, working under the rope, skipping rope, 250 pull ups, 600 push ups...whatever it may be, it's just for the reason I'm training for...these are simply workouts because theres fighter's in my gym who do more than I do and at a higher quality.

    It's not just related to boxing, I use to be a strength and conditioning assistant to the Manhattan Jaspers, D1 basketball team in the MAAC. They do what you do in a week times 2 in a their monday workout routine. Theres a reason why they're D1 athletes, theres a reason why I'm an amatuer boxer, and theres a reason why you're blobman.

  3. #153
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    Originally Posted by iSaYughh
    Sup. I'm not currently, but I trained and competed in bjj for many years; and muay thai, also, which I've had 3 fights for. I have a couple years of pure boxing experience, and boxing is what I'd like to dedicate myself to if I get back into a sport.

    Might check out Mendez Boxing soon in the city.

    Right now, I'm just training for fitness. Bike a lot, am getting back into tennis a bit, and going to do a combat-style training regiment for the next 2months. I weigh 225 right now, and would like to get down to 205 by the end of it, and see whats what.

    If I start boxing again, I'd look to cut even lower to 195 or so, and start focusing on making myself as big a beast as possible at a 195 walk around weight, and ultimately compete in 180 or whatever weight class is around there.

    I hear you on not focusing on combat sports, though. It's not for everyone, and it can take a toll on you. Since I've stopped, I'm amazed at the stuff I've done, just in the training alone....The excellence of any quality fighter, amateur or pro, is beyond the comprehension of most people -- even most people in great shape and who go to the gym, but don't really train or compete.

    Personally, I think you can gain plenty of size doing 5x5 style programs -- I gained the most muscle mass in my life, over a couple short months, doing a basic 5x5, 3x/week, and drinking a gallon of whole milk each day.

    It's really about your diet, and like you said compound lifts are good, and going extremely hard in the gym, and then making sure you recover -- if your recovery sucks, even with a good diet and going hard in the gym, you might not see much.

    In theory, I would agree w you that a "body building" style program is best for gaining muscle; however, I don't believe it is mutually exclusive.

    If you like that style, though, by all means, and it is the "best" for muscle.

    I did wing chun, too, btw, way back when. Not my thing, but pretty damn cool ****.

    edit -- on topic of body building.....at end of my 5x5 (squat, bench, power cleans, shoulder press, deadlift, weighted pullups) I deadlifted 605, with a 450 ass to grass squat; for the hell of it, I went to do some curls after my cycle, and handled 65lbs dumbbells curls with ease and measured over an inch on each bicep. Just fwiw And bc I think some people get too wrapped up in "body building", and lose sight of other areas and things that come into play. Though for many, body buiding is certainly a great option and if you enjoy it and like doing it, nothing better.
    Come to World Wide Boxing Gym in the Bronx.
    Its only 120 for 3 months
    Trainers are 25 a week.
    I don't know what part of nyc you're in but if you're around the 4train check it out, its by Bedford Park/Lehman College.
    When you start up, I'll let you sparr with me(I'm 160 lbs but I sparr people from 140 lbs to 190 lbs), I'll let you throw your punches and work your combos, I work with new people so they can get comfortable with being in the ring. It'll be a good experience if you want to get into the boxing and need someone to give you a helping hand.

    Peace brother.

  4. #154
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    Originally Posted by metrocard
    Come to World Wide Boxing Gym in the Bronx.
    Its only 120 for 3 months
    Trainers are 25 a week.
    I don't know what part of nyc you're in but if you're around the 4train check it out, its by Bedford Park/Lehman College.
    When you start up, I'll let you sparr with me(I'm 160 lbs but I sparr people from 140 lbs to 190 lbs), I'll let you throw your punches and work your combos, I work with new people so they can get comfortable with being in the ring. It'll be a good experience if you want to get into the boxing and need someone to give you a helping hand.

    Peace brother.
    Yo. I actually most definitely will check out your gym, and take you up on your offer bro. That sounds ideal, and I appreciate it.

    I'm around 10th st and there's a 4 pretty close by too, so work out well.

    Membership + training sounds like a beast deal.

    It's not easy finding a legit pure boxing gym that doesnt rape you in price and isn't some cardio-boxing place.

    I'll for sure you hit up on here in PM next month or two when I can check it out n be able to sign up.

  5. #155
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    Originally Posted by metrocard
    That's pretty much like brushing your teeth 2-3 times a week.

    The best results?
    Are you sure about that?
    Have you tried other training methods?
    The best results in what? Strength and Size?
    What about flexibility, breathe control, cardiovascular endurance, strength endurance, agility, balance, body composition, body fat%, core strength, and stability...you may very well be inferior in all these components.

    The truth is, it takes more than 2-3 days to train these components.

    Also important, whats your reason for exercise?
    I don't see it as exercise, it's just gaining strength. I want to be as strong as possible for my body.

    Strength has a functional component outside of warfare. If you are strong, your life is better.

    The 2-3 days lifting weights is more than enough for impressive development. I go by "progressive poundages in good form" and I go conservative to avoid injuries and get more out of my training in the long-term. The rest is just as important as the training.

  6. #156
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    Originally Posted by iSaYughh
    Yo. I actually most definitely will check out your gym, and take you up on your offer bro. That sounds ideal, and I appreciate it.

    I'm around 10th st and there's a 4 pretty close by too, so work out well.

    Membership + training sounds like a beast deal.

    It's not easy finding a legit pure boxing gym that doesnt rape you in price and isn't some cardio-boxing place.

    I'll for sure you hit up on here in PM next month or two when I can check it out n be able to sign up.
    I'd like to see Metrocard vs iSayUghh in the ring.
    Metro, can KO members come to your fight to root you on?

    i think next season it's due time for NYC KO members to get together for a game and/or eats at Clyde's Wine n Dine.

  7. #157
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    Cool, definitely.

    Lets make a plan for the game.

    Knicks online game event.

  8. #158
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    How Exercise Leads To A Better Brain.
    For more than a decade, neuroscientists and physiologists have been gathering evidence of the beneficial relationship between exercise and brainpower — and recent discoveries suggest that training may beat studying when it comes to building brainpower.

    Using sophisticated technologies to examine the workings of individual neurons — and the makeup of brain matter itself — scientists have discovered that exercise can actually build a brain that resists physical shrinkage and while at the same time enhances cognitive flexibility.

    In short: A team of researchers led by Justin S. Rhodes, a psychology professor at the Beckman Institute at the University of Illinois, gathered four groups of mice and set them into four distinct living arrangements. Group One lived in a world of sensual and gustatory plenty. Group Two had access to all of these pleasures, plus they had small disc-shaped running wheels in their cages. A third group’s cages held no embellishments, and received standard, dull kibble. The fourth group’s homes contained the running wheels but no other toys or treats.

    After several months, Rhodes’s team examined his subjects’ brain tissue — and found that the toys and tastes, no matter how stimulating, had not improved the animals’ brains.

    “Only one thing had mattered,” Rhodes says, “and that’s whether they had a running wheel.” Animals that exercised, whether or not they had any other enrichments in their cages, had healthier brains and performed significantly better on cognitive tests than the other mice.

    Why would exercise build brainpower? In VERY short: The brain, like all muscles and organs, is a tissue, and its function declines with underuse and age — and exercise can slow or even reverse its physical decay.
    [Only registered and activated users can see links. ]

  9. #159
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    Imagine workout out as if your life depended on it.
    Metro! Sick motivation right there! I'm going to the gym in about an hour.

    Also to OBM: 2 days is probably a bit light, even if you are doing HUGE volume workouts. That's 3 days rest between workouts. While rest is important you can do "active rest days" to decrease bodyfat% and get stronger. I'd say 3x a week is good for the beginner programs but as your strength and endurance goes up you can increase the # of days you workout.

    Metro: i'm interested in your experience and knowledge. I wish I lived in NYC so I could pick your brain on the topic of fitness and nutrition in person. I'm currently dieting down from 230 to 200 in an attempt to look awesome for my wedding/honeymoon (September) But also to increase my vertical jump and my basketball skills/effectiveness/explosiveness. I'm not so much interested in "Bodybuilding" as I am athletic gains.

    I've begun investigating various jump programs ([Only registered and activated users can see links. ]) and The Vertical Jump Bible. Combining them with upper body workouts and progressive weight training to get into game shape for this upcoming basketball season (I'm a D3 player, play some D2 call up games).

    The season starts in October so I'm hoping that by cutting to ~200 by then I will be more effective.

    Is there a program you implemented for the D1 team that would be useful for me? Perhaps you can point me in the right direction or at least let me know if I'm on the right path with my choice of combining pylo and resistance training work.

  10. #160
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    I just read Dinosaur Training by Brooks Kubik and the secret of weight training was revealed in this book: THICK BAR work!!!!!

    You're only as strong as your hands and forearms, the weakest link, and working with a thick bar will make your arms and hands very strong, so that you will handle huge weights and gain the slabs!

    My goal is to be like one of the old-time strongmen.

    Already my core is becoming so strong and getting the 'look'. It's a big difference between the guys that have awesome core strength and the guys who do not have this core.

    But 2 days is MORE than ENOUGH if you're lifting HEAVY and HARD!!!! MORE than enough. You can become a MONSTERRRR by lifting 2 times a week for 30-60 minutes.

  11. #161
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    Originally Posted by p0nder
    Metro! Sick motivation right there! I'm going to the gym in about an hour.

    Also to OBM: 2 days is probably a bit light, even if you are doing HUGE volume workouts. That's 3 days rest between workouts. While rest is important you can do "active rest days" to decrease bodyfat% and get stronger. I'd say 3x a week is good for the beginner programs but as your strength and endurance goes up you can increase the # of days you workout.

    Metro: i'm interested in your experience and knowledge. I wish I lived in NYC so I could pick your brain on the topic of fitness and nutrition in person. I'm currently dieting down from 230 to 200 in an attempt to look awesome for my wedding/honeymoon (September) But also to increase my vertical jump and my basketball skills/effectiveness/explosiveness. I'm not so much interested in "Bodybuilding" as I am athletic gains.

    I've begun investigating various jump programs ([Only registered and activated users can see links. ]) and The Vertical Jump Bible. Combining them with upper body workouts and progressive weight training to get into game shape for this upcoming basketball season (I'm a D3 player, play some D2 call up games).

    The season starts in October so I'm hoping that by cutting to ~200 by then I will be more effective.

    Is there a program you implemented for the D1 team that would be useful for me? Perhaps you can point me in the right direction or at least let me know if I'm on the right path with my choice of combining pylo and resistance training work.
    We're all slaves on a farm. We become free once we leave the farm. Exercise is a modecule of freedom, freeing your body from sedetary lifestyle that makes you easier to control. The more fit your body is the more fit your mind will be.

    230lbs is possible. It seems you have the motivation. Hold on to that. Feel angry at yourself if you skip a day or don't do what you PLANNED to do. Get emotional about it, this matters to you. You WANT to lose 30 pounds and thats where you're going to get.

    My friend was 250, got him to 180 lbs in a couple of months. Had a lot of ladies over him, problem was; he met a woman who loved to cook and feed him. He replaced his fitness training with sex and his healthful eating with his girlfriend's food. My friend went back to 250lbs. Never seem got back to the 180 area.

    I'm going to give you a periodization program, free of charge of course. A periodization program is a cycle split program that keeps your progression going to maximal fitness levels; basically no plateu; more results for the energy you put in.


    Plan for your weightloss:

    Combination of high intensity interval training (HIIT) and long distance training. (LDT) 5 days a week

    HIIT
    Location: Treadmill
    Duration: 15 minutes
    Intensity: Intervals: Start with a 2 minute warm up of walking. Followed by a 1 minute run(Moderate intensity) > 30 second sprint (High intensity) then a 30 walk (Low intensity)

    For example:

    I get on my treadmill; put it on 3.0 Incline and 4.0 speed for a 2 minute walk
    My interval cycle consist of:
    1 minute run at 8.0 speed and 3.0 incline
    30 second sprint at 11.0 speed and 3.0 incline
    30 second walk at 4.0 speed and 3.0 incline

    If you're starting, you can adjust the intensity of the speed and incline to where you're most comfortable. For example. 3.0 = LOW 5.0 = MODERATE 7.0 = HIGH

    Does that make sense?


    LDT
    Location: Outdoors(track, park, road)
    Duration: 35 minutes
    Intesntiy: 45-55% of your max

    For example:
    I run 5 miles under 35 minutes; but that's at 60-70% of my max.

    Does that make sense? Ask if you have a thought.


    Now you will go through a 12 week program divided into 3 levels. Which level try to adjust the intensity higher.

    Week 1-4 (Level 1)

    Monday - HIIT
    Tuesday - LDT
    Wendesday - LDT
    Thursday - LDT
    Friday - HIIT

    Week 5-8 (Level 2)
    Monday - LDT
    Tuesday - HIIT
    Wendesday - HIIT
    Thursday - HIIT
    Friday - LDT

    Week 9-12 (Level 3)
    Monday - HIIT
    Tuesday - LDT
    Wendesday - HIIT
    Thursday - LDT
    Friday - HIIT


    Once you ever level 3, you should see great results. Level 3 is used to maintain your results and continuing maximizing your max, plateus suck so my goal here is to increase your range of fitness results.



    That's the CARDIOVASULAR PROGRAM.

    Right after these cardio workouts, do some weight lifting, push ups, pull ups, squat jumps, burpees, shadow boxing, hitting the bag, working with kettlebells.


    I'll post some cool videos later on about those ANAEROBIC workouts that will build MUSCLE and break down fat in your body.

    The more lean muscle mass you contain, the more fat you burn. Muscles are fat burning machines.


    I have to head back to work, but I will come back and answer your questions. I may give you an additional program, but its good to start with the cardio program and do an hour of lifting and plyometrics after that atleast 4-5 times a week.

    Peace.

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    I ordered Fat Gripz yesterday, I can't wait to get them. Tomorrow scheduled delivery.

    But I realize now the problem, I do not have good hand strength, so all the strength I built up on the rest of my body, I cannot use this strength without strong hands and forearms!

    I'm going to do all my sets with the Fat Gripz now, but it will require lowering the weight significantly so that the arms and hands will catch up. After the hands catch up, forget it, I'm going to blast through the poundage.

    Before I discovered thick-bar work, I couldn't put my finger on what was missing!

    Now we know!!!

    Look at this guy, 330 pounds overhead press with a bar that's 2 and 3/8" thick!!!



    That's the secret, it's the grip strength, and no better way than to use a thick bar!!!!!

    I CAN'T WAIT UNTIL THEY GET HERE, THIS IS LIKE A REVOLUTION,

  13. #163
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    I should elaborate,

    the standard Olympic bar has a handle that is 1" thick. The part where you grab the bar to lift, this is 1" in diameter. And this is easy to grip so your hands and forearms do not have to work so hard.

    With a thick bar, you're gripping a bar that's over 2" thick!! It is obvious why this is so good!!

    Popeye hands and arms!

  14. #164
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    Originally Posted by metrocard
    We're all slaves on a farm. We become free once we leave the farm. Exercise is a modecule of freedom, freeing your body from sedetary lifestyle that makes you easier to control. The more fit your body is the more fit your mind will be.

    230lbs is possible. It seems you have the motivation. Hold on to that. Feel angry at yourself if you skip a day or don't do what you PLANNED to do. Get emotional about it, this matters to you. You WANT to lose 30 pounds and thats where you're going to get.

    My friend was 250, got him to 180 lbs in a couple of months. Had a lot of ladies over him, problem was; he met a woman who loved to cook and feed him. He replaced his fitness training with sex and his healthful eating with his girlfriend's food. My friend went back to 250lbs. Never seem got back to the 180 area.

    I'm going to give you a periodization program, free of charge of course. A periodization program is a cycle split program that keeps your progression going to maximal fitness levels; basically no plateu; more results for the energy you put in.


    Plan for your weightloss:

    Combination of high intensity interval training (HIIT) and long distance training. (LDT) 5 days a week

    HIIT
    Location: Treadmill
    Duration: 15 minutes
    Intensity: Intervals: Start with a 2 minute warm up of walking. Followed by a 1 minute run(Moderate intensity) > 30 second sprint (High intensity) then a 30 walk (Low intensity)

    For example:

    I get on my treadmill; put it on 3.0 Incline and 4.0 speed for a 2 minute walk
    My interval cycle consist of:
    1 minute run at 8.0 speed and 3.0 incline
    30 second sprint at 11.0 speed and 3.0 incline
    30 second walk at 4.0 speed and 3.0 incline

    If you're starting, you can adjust the intensity of the speed and incline to where you're most comfortable. For example. 3.0 = LOW 5.0 = MODERATE 7.0 = HIGH

    Does that make sense?


    LDT
    Location: Outdoors(track, park, road)
    Duration: 35 minutes
    Intesntiy: 45-55% of your max

    For example:
    I run 5 miles under 35 minutes; but that's at 60-70% of my max.

    Does that make sense? Ask if you have a thought.


    Now you will go through a 12 week program divided into 3 levels. Which level try to adjust the intensity higher.

    Week 1-4 (Level 1)

    Monday - HIIT
    Tuesday - LDT
    Wendesday - LDT
    Thursday - LDT
    Friday - HIIT

    Week 5-8 (Level 2)
    Monday - LDT
    Tuesday - HIIT
    Wendesday - HIIT
    Thursday - HIIT
    Friday - LDT

    Week 9-12 (Level 3)
    Monday - HIIT
    Tuesday - LDT
    Wendesday - HIIT
    Thursday - LDT
    Friday - HIIT


    Once you ever level 3, you should see great results. Level 3 is used to maintain your results and continuing maximizing your max, plateus suck so my goal here is to increase your range of fitness results.



    That's the CARDIOVASULAR PROGRAM.

    Right after these cardio workouts, do some weight lifting, push ups, pull ups, squat jumps, burpees, shadow boxing, hitting the bag, working with kettlebells.


    I'll post some cool videos later on about those ANAEROBIC workouts that will build MUSCLE and break down fat in your body.

    The more lean muscle mass you contain, the more fat you burn. Muscles are fat burning machines.


    I have to head back to work, but I will come back and answer your questions. I may give you an additional program, but its good to start with the cardio program and do an hour of lifting and plyometrics after that atleast 4-5 times a week.

    Peace.

    Thanks for the Cardio Program! I think this will work great for me. I am very motivated to get my weight down and fitness levels up. No worries about me being like that other guy. I found the woman of my dreams already but she's a lousy cook (seriously, she burnt our daughters toast twice this morning). I do 90% of the cooking in our house. I mostly try to stick with good meat choices (chicken breast, Turkey, fish, lean cuts of pork and steak) and good carbohydrate sources like lettuce and spinach, veggies of all kinds, a small amount of oatmeal.



    I think this will work great for me. I've been floundering around with my cardio. I had done some HIIT, using elliptical and the bike, and I did some "LDT" on the treadmill/outdoors. I may replace one LDT run with an LDT swim (if you think that's cool?) and maybe switch to a stationary bike for one HIIT session a week (keeping the same principals in mind of actually doing HIGH intenisty intervals). I mention this because I'd love to be able to run a "Sprint" triathalon comfortably/with a good time (somewhere in the 1hr+20 minute range). My focus though is still on basketball and getting better on the court.

    Before I was only doing cardio training maybe 3 days a week maximum (more like 2 days and one would always be sub-optimal). While i'm not sold on the effects of extra cardio on weight loss/fatloss I know that having a healthy cardio system will allow me to get up and down the court faster and quicker, will ensure I'm not tired when I get in position and will allow me to get to my spots on the floor when I need to. I plan to implement this cardio routine starting on monday. I'm also going to supplement it with another 30-45 minute swim on saturday. (like you said it's all working).

    Currently my weight lifting routine has been in a total flux as I've been attempting to incorporate plyometic work into the system. I was even considering dropping back to a very basic routine that looks like this:

    Monday:
    Deadlifts
    Chin-ups

    Tuesday:
    Plyometrics

    Wednesday:
    Bench press
    Push-ups

    Friday:
    Squats
    Plyometrics


    Let me know the kind of things you would have me work in there. I'm open to lots of suggestions and implementing things like jumpsquats, burpee's etc. I don't have access to kettleballs at the moment, but I have pretty much everything else I would need.

    Thanks again for your time in putting it together! I look forward to showing off my progress (and who know's maybe online coaching/training could be a thing for you!)

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    OBM: i've heard a lot on fitocracy about fat gripz and how they have helped some people get serious new PR's on their deadlifts. I have a grip strngth issue as well. My squats are almost equal to my DL's and i know it's because of my grip. (typically DL's are much higher then squats, especially for a relatively tall/long arm guy like myself (6'1").

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