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Thread: Fitness Thread

  1. #61
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    Metro... Looking to start a running program... Trying to train to run a 10K marathon in July... Any help would be much appreciated man!

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    Originally Posted by JayJ44
    metro, what are some good exercises to get a 6 pack and trim some fat around the stomach area?

    Thats 70% of what you consume
    Only beverage that should go in your body is water.
    Stay away from high sugary food(anything above 14 g's of sugar)
    Satured fats

    Eat more fruits and vegetables.
    Turkey/swiss sandwhiches, egg white roll with swiss cheese on a spniach wrap, tuna fish sandwich...lipton soup, all variety's of seafood. Chicken is awesome. Eat like a boxing champion.

    Stay away from fried food.

    If you can control this, you will be 70% there.



    The rest is maintaing exercise cardio and body training.

    Get a jumprope and learn how to, if you need help just ask me.
    Do 20-30 minutes of high intensity intervals.
    Basically
    3 minute warm up

    then
    Cycle 1 is a 2 minutes a moderate pace(60% of your max effort), then 30 seconds at high intensity(90% of you max effort) pace, then 30 seconds at a low intensity pace.(40% of your max effort)
    Cycle 2-6 is a 1 minute at moderate pace, 30 seconds at high intensity pace, then 30 seconds at a low intensity pace.

    You could do this with jumproping, on the bike @ your local gym or on the treadmill by increasing the speed levels...or just running outside which can be difficult and I don't recommend.

    Lastly, core exercises.

    6 pack is more about cardio and what you eat. If you consume less calories than you burn, your body fat will decrease progressively.

    Sometimes people ignore this, and think doing 300 crunches will turn their fat into a 6 pack.

    The only thing that does is make their stomach bigger (adding more bulk and muscle along with the fat)...not really pretty.

    I suggest for you to utilize the plank exercise. Followed by a series of bicycle crunches and various twisting exercises.

    exrx.net has every exercise you need for the case.

    [Only registered and activated users can see links. ]

    Just don't over do it in one day, its all about maintain and making sure you do it atleast 5 times a week.

    Core training is very important, alot of people like to work out their upper body and lower body, but what connects the two? The core. This should be trained every day.

  3. #63
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    Originally Posted by Giants89FLY
    Metro... Looking to start a running program... Trying to train to run a 10K marathon in July... Any help would be much appreciated man!

    I'm glad you asked this! I just took an ACSM workshop on marathon running, how to obtain goals in less and faster time.

    This is the response I wrote to it.

    I took an ACSM webinar, “Big Goals –Limited Time on 10-15-2009 conducted by Todd Galati. Poor goals plus poor plans equals sub optimal performance. Examples of these common training errors include “just do it”, “one size fits all” “no pain no gain” “weekend world champions” and the followers. Foundations of a successful training plans are setting the primary competition goals; the principle focus of the entire individualized program design, indentifying key sport specific skills and abilities; event distance/time, and weather, Assessing strengths and weaknesses; indentify strength and areas needing improvement to reach goals, training objectives for goal achievement; based on goals, sport specific skills and abilities and strengths and weaknesses and the work needed to create the desired response and last is training intensity markers; talk test, RPE, HR zones, HR at VT1, HR at VT2 and power.

    To make sure goals are achievable, use SMART; Specific, Measureable, Attainable, Relevant, Time-bound. Do you see any of these on your program? Cardiorespiratory and flexibility training 2 days per week is considered minimum for minimizing losses, 3 days per week is minimum to see gains, and over 4 days per week is improved performance.

    Resistance training, 1 day per week is considered minimum to see losses, 2 days per week is minimum to see gains, 3-4 days per week will increase gains. For recovery, 48-72 hours between high intensity workouts is essential. A warm up and a cool down with all workouts is a part of total recovery. High intensity workouts should only be 2-3 per week to allow for adequate recovery and training adaptations.

    Signs and symptoms of overtraining/overreaching prolonged increases to basal resting HR, inability to reach HR values during training, inability to sustain the required speed during high intensity workouts, failure to recover from training sessions, decreased performance, significant muscle soreness even after easy days, and inability to sleep or significantly disrupted sleep.
    Personalized training plans using metabolic markers; during graded exercise test, the volume of air expired or minute ventilation increases linearly where significant ventilatory changes occur. VT1 is the first ventilatory threshold; metabolic marker associated with the first increase in blood lactate above that seen at rest. VT2 is second ventilatory threshold, associated with a rapid increase in blood lactate. The talk test can be used as a practical tool to assess if a client is exercising below VT1. As intensity exercise increases, more carbohydrates are utilized for fuel, O2 is needed and CO is produced. The ability to talk continuously becomes compromised, that is defined as the First Ventilatory Threshold (VT1). The sub maximal talk test assessment can be used to indentify HR at VT1. As exercise intensity continues to increase above BT1, fuel utilization from carbohydrates continues to increase and lactic acid accumulation rises. This causes an increase in CO2, resulting in greater need for CO2 removal that must be met by increased breathing rate. The decreased blood pH results in a strong stimulation of the respiratory system that brings about another marked increased in breathing rate defined as the Second Ventilatory Threshold. At VT2, speech is limited to single words. Exercise at VT2 can generally be sustained for only a matter of minutes due to the rapid increase in minute ventilation.

    Trainers can determine a client’s HR at VT2 using the Field Test for VT2.
    For endurance athletes, 80% of the time is below VT1, it works well for building the aerobic engine and recovery regeneration.

    To improve anaerobic power; phosphagen energy pathways will improve to buffer large accumulations of blood lactate in order to improve short burst speed at near maximal efforts. Reassess HR at VT1 and VT2 for programming accuracy. Intensity should be at VT2 for 10 seconds, with 1 minute recovery. Total training volume should not progress more than 10% per week, with progression and regression of training variables based upon each individual client’s plans. Only clients with very specific high end speed goals will reach this phase.


    I'll send you the slide show.

  4. #64
    Veteran JayJ44's Avatar
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    Originally Posted by metrocard
    Thats 70% of what you consume
    Only beverage that should go in your body is water.
    Stay away from high sugary food(anything above 14 g's of sugar)
    Satured fats

    Eat more fruits and vegetables.
    Turkey/swiss sandwhiches, egg white roll with swiss cheese on a spniach wrap, tuna fish sandwich...lipton soup, all variety's of seafood. Chicken is awesome. Eat like a boxing champion.

    Stay away from fried food.

    If you can control this, you will be 70% there.



    The rest is maintaing exercise cardio and body training.

    Get a jumprope and learn how to, if you need help just ask me.
    Do 20-30 minutes of high intensity intervals.
    Basically
    3 minute warm up

    then
    Cycle 1 is a 2 minutes a moderate pace(60% of your max effort), then 30 seconds at high intensity(90% of you max effort) pace, then 30 seconds at a low intensity pace.(40% of your max effort)
    Cycle 2-6 is a 1 minute at moderate pace, 30 seconds at high intensity pace, then 30 seconds at a low intensity pace.

    You could do this with jumproping, on the bike @ your local gym or on the treadmill by increasing the speed levels...or just running outside which can be difficult and I don't recommend.

    Lastly, core exercises.

    6 pack is more about cardio and what you eat. If you consume less calories than you burn, your body fat will decrease progressively.

    Sometimes people ignore this, and think doing 300 crunches will turn their fat into a 6 pack.

    The only thing that does is make their stomach bigger (adding more bulk and muscle along with the fat)...not really pretty.

    I suggest for you to utilize the plank exercise. Followed by a series of bicycle crunches and various twisting exercises.

    exrx.net has every exercise you need for the case.

    [Only registered and activated users can see links. ]

    Just don't over do it in one day, its all about maintain and making sure you do it atleast 5 times a week.

    Core training is very important, alot of people like to work out their upper body and lower body, but what connects the two? The core. This should be trained every day.
    Thank you very much! You've been a big help.

  5. #65
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    Cool thread. I compete in grappling tournaments and used to box competitively -- with my genetics I've always had to bust my ass in the gym and away from the gym researching.

    Metro knows his ****.

  6. #66
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    hmmm i guess i should get on this **** as i'm in need of some motivation/help with the fitness. Since finding out I'm gonna be a dad in about 6 months I want to drop some weight add some muscle and get back on the basketball court.

    I'm 6'0', 244 lbs. I wear it well, cause i got broad shoulders but i know i was in a lot better shape when i was in the 200-210 range, hitting the gym and playing basketball, rugby and volleyball competitively. I want to get back to that level of fitness. I'm not afraid of the gym and I have a great work ethic about that part of my fitness.

    My real trouble spot is my eating habits. I work full time (mon-fri, 9-5) and I'm a desk jockey so i get no activity here. I was buying **** from the store across the street, but I have started to bring some food in with me. I just don't know if i'm buying the right sort of thing, eating the right amounts etc. Also I have a bad tendency to eat late at night. I mean my eating habits are just terrible!

    I'm also in need of a good starting work out split. I can get to the gym at least 3 times a week, probably more like 5. I know my way around the machines and free weights, but I just don't know how to put together an effective regimen. I have basic knowledge about it but I really need some direction. For example, what would be a good goal for cardio everyday?

    Can you help me out?

  7. #67
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    I'm underweight, I have a fast metabolism.Eating a lot does not seem to work.

    Any suggestions?

  8. #68
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    [Only registered and activated users can see links. ]

    Tell them you want Jose from the Bronx...I'll apply services for you guys.

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    good stuff metrocard, do you have any leg exercises I could do to help my vertical leap I'm 5'4" but want to try dunking. good looking out on that.

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    Originally Posted by crawford
    good stuff metrocard, do you have any leg exercises I could do to help my vertical leap I'm 5'4" but want to try dunking. good looking out on that.
    Vertical Leap is all about power.

    Strength + Speed.

    Its all about glutes, hamstrings, and quads...and leaping technique.

    Hit me up for cheap sessions to increase your vertical leap by 5 inches atleast.

    I had to increase my vertical leap to 25 to pass a fitness test, did it in 2-4 weeks.

  11. #71
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    Originally Posted by MSGKnickz33
    good thread metro i was thinkin about startin one of these...i see alotta other forums with them

    lmao @ snackin on nuts all day


    maybe you can post some exercises to help kologero reduce his man boobs


    Im 5'11 156pds....when i graduated high school i was only 132

    I weigh more now but i still got really skinny arms...im tryin to build up my biceps. I workout everyday..i do 50-60 push ups, im doin chin ups now, liftin weights, and taking creatine. What excersises can I do to get bigger biceps?
    wow...what a bitch I was then. I can do 100 push ups straight now, probably more. Im really 5' 10.5, and Im only 145 pounds now but im much stronger at 145 then I was at 156. I dont think i was chubby then, I dont remember ever being chubby...strange. I got the perfect pushup...****s done a job on my chest, neck, and shoulders.

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    Originally Posted by metrocard
    Vertical Leap is all about power.

    Strength + Speed.

    Its all about glutes, hamstrings, and quads...and leaping technique.

    Hit me up for cheap sessions to increase your vertical leap by 5 inches atleast.

    I had to increase my vertical leap to 25 to pass a fitness test, did it in 2-4 weeks.
    thanks metrocard, how much are your sessions and how many times a week do they take?

  13. #73
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    Originally Posted by crawford
    thanks metrocard, how much are your sessions and how many times a week do they take?
    If you come to me (230th and Broadway) in the Bronx, its only 30
    But if I go to you, it'll charge 35(basically a metrocard fee back and forth)

    According to Dr. Sal Arria, president of NBFE, the average hourly rate for a trainer is $60-$70 per session.
    However, trainers can charge as low as $25 per hour, while some high-powered trainers earn as much as $15,000 for a six-week session, depending on geographical location and their experience.

    Basically, I'm giving you half of the average, and I'll throw in some discount sessions.

    My availability is full time, just let me know asap so we can get started. I've implemented a lot of programs, helped a 54 year old female with breast cancer lose 10 pounds in two weeks...literally. Before I use to help college students bulk up and add mass, plus help their sports preformance(power and flexibility). Now I'm putting my services into that plus weight loss. Really going well so far for me, so let me know if you're ready to get pushed to your limits!

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    thanks metrocard, what's the name of the fitness center at 230 and Broadway and what equipments is needed? I'm in Seaford, so it's a little of a distance away.

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    Astral Fitness.

    Basically, its a private gym.
    You don't need anything.

    I could get you a pass in there for free, plus the personal training sessions.
    Solid.

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