Fitness thread anyone?

[Chaotic_Warlord]

since you're stuck indoors with a treadmill, a good idea would to alternate running speed, for instance:

starting off with a jog for 1 minute then raise the speed so you're running at full speed for about another minute. then go back to your normal jogging pace .since you're beginning again and have a short amount of time, its good to go about 5-7 minutes the first couple of times, then increase the run time by a minuteso week 1 you go for 7 minutesthen week 2 increase to 8 and so onyou do that specific work out at least twice a week

its good to get a three mile run in the week too

as for gym time, a good leg/core work out should help you increase your run time as well.

squats, lunges, calf raises, leg extensions, deadlift, hanging leg raise, reverse crunch, plank

as for sit ups and push up, you should do a high intensity work out practicing those and training those specific muscles. like doing a round of push ups, sit ups until failure, then rest and repeat for a few more rounds

Thanks for the info dude, I really need to pass this PT test first time out so that I'll be put on the rotating list, the higher I am on the list the faster I'll get into this Dept which is one of the PD's I really want to get into. How much of a workout is to much? I was literally planning on spending 3 or 4 hours a day 5 -days a week with basic calisthenics back at the house (Situps, Pushups, Hello Dollies ect..)

[nissangirl74]

Whatever you decide to do, don't push yourself to the point of injury. You have to set your own limits, based on the condition of your body and that's something only you know. If something's too easy, step it up. If it's too difficult, scale back. You'll figure out your limits in time, you just have to stick with it. Just make sure you mix everything up. Don't try to do too much of one thing per day.

Just my .02

[ThatGuyRoger]

yeah take it a week at a time, dont push yourself too hard that you injure yourself. keep the proper form when doing squats and deadlifts(you could really hurt your back). start off with light to moderate weight (something you can do 10-12 times without struggling) dont forget to breathe right, inhale/exhale. you dont want to pass out when lifting.dont cheat yourself when doing sit ups and push ups, or any other excersises. if you cant do anymore, stop and rest. a good amount of gym time should be about an hour. let your body rest a day. and stay hydrated!

[Chaotic_Warlord]

I drink crazy amounts of water as it is now, I can easily put a case of 36 1 pint bottles away in a week and that's with just my standard routine, but I also drink a lot of other fluids (soda, fruit juice) so I know I'm hydrated enough (even though I'm still thirsty 80% of the time) and I don't pee much (maybe 2 or 3 times a day). As far as I know I'm not a diabetic nor do I have any other medical conditions. I also don't put salt on anything, I leave it up to whoever cooked the food I'm eating. I'll put at most a pinch of salt in anything I'm cooking and I don't really eat a lot of salty foods.

As far as pushing myself to the limit and stopping that's always been a problem with me, I really don't like to exercise, but I'll do it if I need to (I was in the Army for 4 years). It's not fun for me and I don't really like doing anything that's not fun or interesting ( I don't mind going to work though).

[Empty V]

I drink crazy amounts of water as it is now, I can easily put a case of 36 1 pint bottles away in a week and that's with just my standard routine, but I also drink a lot of other fluids (soda, fruit juice) so I know I'm hydrated enough (even though I'm still thirsty 80% of the time) and I don't pee much (maybe 2 or 3 times a day). As far as I know I'm not a diabetic nor do I have any other medical conditions. I also don't put salt on anything, I leave it up to whoever cooked the food I'm eating. I'll put at most a pinch of salt in anything I'm cooking and I don't really eat a lot of salty foods.

As far as pushing myself to the limit and stopping that's always been a problem with me, I really don't like to exercise, but I'll do it if I need to (I was in the Army for 4 years). It's not fun for me and I don't really like doing anything that's not fun or interesting ( I don't mind going to work though).

I'd cut out the soda completely and cut back on the juice. One of my buddies stopped drinking soda and lost one of his double chins.

It sounds like you need to join a fitness program where you're around other people. That's what I did and this is the first time I've been motivated to workout(insert broken record sound here). It forces you push yourself harder then you ever imagined. Last night I was ready to give up after the 2nd round but the people around me motivated me to keep going and finish up, it was an amazing feeling. This has happened twice now and hopefully in the next few weeks I'll be more competitive. I'm already doing 4x more then what I was doing a month ago. This is easily the hardest thing I have ever done.

[Chaotic_Warlord]

I've thought about joining an MMA class but with me being laid off I can't justify that and joining a gym, The gym will give me more tools to work with (treadmills, elypticals, weights) and it is more in line to get my money, while the MMA program will get me in shape and a skill to take into the PD, which if I can get into an academy they will teach me self defense and take downs on top of the boot camp style workouts. Though if I had one around me I would gladly take a Krav Maga class in a heartbeat.

[Empty V]

yeah take it a week at a time, dont push yourself too hard that you injure yourself. keep the proper form when doing squats and deadlifts(you could really hurt your back). start off with light to moderate weight (something you can do 10-12 times without struggling) dont forget to breathe right, inhale/exhale. you dont want to pass out when lifting.dont cheat yourself when doing sit ups and push ups, or any other excersises. if you cant do anymore, stop and rest. a good amount of gym time should be about an hour. let your body rest a day. and stay hydrated!

Exercises like deadlifts are extremely dependent on form when it comes to safety and proficiency. I've done them twice now and my form still blows, it takes time so be patient. This is when it's good to have a workout partner, trainer or coach to help. I suggest not attempting any strenuous weight lifting unless you've got someone helping you with form. It's really easy to lift weights, but it's really difficult to do it right and injury free. Plus I've learned when you do it with the proper form you get stronger faster.

[Empty V]

Though if I had one around me I would gladly take a Krav Maga class in a heartbeat.

Now that's a dirty discipline.

[Chaotic_Warlord]

Which is why I want to take it, Krav Maga will make me that much better of a cop, especially with armed and counter takedowns. Plus with me looking at re-enlisting into the ARNG as a Cavalry Scout it will help me if I'm deployed.

[SHIFT_Z]

I pulled my upper abdomen. This sucks

I don't agree with the every day cardio. I agree with up to 5 times a week, but you're not giving your body ample time to recouperate and rebuild what's been broken down in there. I know personally, as an advanced runner, if I ran every day during the week for an hour I would be pushing an injury like whoa.

I don't run every day either! My knees would explode. I mix it up with elliptical training, spinning classes (really tough), swimming, and steep-incline walks. And running.Just so long as it's something to sustain an elevated heart rate for over 45 mins. I stretch for about 15 minute before and after training, which helps a TON with injury prevention

[marlin29311]

I don't run every day either! My knees would explode. I mix it up with elliptical training, spinning classes (really tough), swimming, and steep-incline walks. And running.Just so long as it's something to sustain an elevated heart rate for over 45 mins. I stretch for about 15 minute before and after training, which helps a TON with injury prevention

Lol...ok. For a second I was under the impression that you were running every day...

Though I dont know how comfortable I am with using your legs that much...I would still think it would be good to give them a day off? I dunno. At least that's what I've always come to believe.

[SHIFT_Z]

Absolutely. On days that my legs are feelin' sore, I usually sub in abdominal circuits.

[Chaotic_Warlord]

I used to run every other day which on the sidewalks around here killed my shins and ankles. Which is why I would run on a treadmill or around a purpose built running track, it's easier on your joints and you don't have to deal with uneven pavement or your foot landing on an errant rock.

What exactly is a Spinning class, and would it help my run time. I need to built up my stamina and endurance, that is what is killing me on the run, I can fight through any pain or discomfort to my legs, my lungs and sides on the other hand kick my a**.

[SHIFT_Z]

Its a class put on by an instructor (typically a trained cyclist, if they're good)You're on special exercise bikes that have a quick-adjustable tension lever. Class is put on to music, at least it is at the gym I belong to.The instructor will have you ride in different positions, for different amounts of time.. and at different tensions. I've attended 2 so far, and at the end of both (hour long) I didn't have any dry spots left on my shirt. I'm thinking the interval training that you will be doing should help you a lot with the running. Endurance as well. I'm a fan.

[Empty V]

In other news, 4 days into p90x and i've gained 5lbs... i am now 200lbs. wut? I am a bit concerned because my goal is to lose weight. I understand the hole muscle weighs more than fat thing, and that i have most likely put on 5lbs of muscle here (or just a really big crap). But thats not what I want, I want to tone up, and cut down.

Currently I do my workout followed by one scoop of nitro-tech hardcore and a scoop of casein/whey/soy protien mixture (it has all 3). I eat a relatively lean diet, small meals/snacks 5-6 times a day. anyone got any pointers for me? or reassurance that its normal to gain weight at the beginning of a routine like p90x?

200lbs and 5'6 is just unacceptable, idc how strong i look

What my x-fit coach suggested is every full meal be high in protein, low in starches and to stay away from supplements as they're unnecessary. Have you checked out the paleo diet? It's basically taking everything back to what cavemen ate. Everything is supposed to be very fresh and very pure, basically extremely good and nutritious food. My buddy' who got me into x-fit's wife actually started this site Paleo Mama and will soon be doing her own cookbook.

[Chaotic_Warlord]

Diet is going to be my biggest obstacle, not for lack of willingness, but lack of availability. I live with my GF and her parents (don't have enough money for us to have our own place) and they eat crap. Vegetables don't seem to show up at meals and every meal is high in starch and/or carbs, I'd cook my own meals but it's not worth the aggravation of buying my own food just to have them eat it.

[nissangirl74]

I drink crazy amounts of water as it is now, I can easily put a case of 36 1 pint bottles away in a week and that's with just my standard routine, but I also drink a lot of other fluids (soda, fruit juice) so I know I'm hydrated enough (even though I'm still thirsty 80% of the time) and I don't pee much (maybe 2 or 3 times a day). As far as I know I'm not a diabetic nor do I have any other medical conditions. I also don't put salt on anything, I leave it up to whoever cooked the food I'm eating. I'll put at most a pinch of salt in anything I'm cooking and I don't really eat a lot of salty foods.

As far as pushing myself to the limit and stopping that's always been a problem with me, I really don't like to exercise, but I'll do it if I need to (I was in the Army for 4 years). It's not fun for me and I don't really like doing anything that's not fun or interesting ( I don't mind going to work though).

Soda will dehydrate you very quickly (most have a high sodium content) and most fruit juice contains a lot of sugar. Stick with the water. If you like lemons, put some in the water. (Not artificial. Use REAL LEMONS.) They are a natural diuretic. Will have you pissing like crazy within a couple of days, sometimes it doesn't even take that long.

Be careful to watch your sodium intake. I have to watch mine anyway and you would be incredibly surprised to know what contains a lot of sodium. Increased sodium will actually cause you to gain weight because it makes you bloat/retain fluid.

[PapaSmurf2k3]

Soda dehydrating you is a myth. It doesn't contain anywhere near enough salt/sodium to have a net negative hydrating effect.

...I know this, because I heard this myth a while ago, and conducted an experiment on myself, and drank nothing but soda for an entire week, and I was fine.

[nissangirl74]

It made a difference in me. However, the fact that I am a woman may have been a contributing factor. We naturally retain more fluid than men. I just know when my last blood test came back with an elevated sodium level she told me to cut out all the sodas as a precaution.

[Urabus GodofTraction]

Soda dehydrating you is a myth. It doesn't contain anywhere near enough salt/sodium to have a net negative hydrating effect.

...I know this, because I heard this myth a while ago, and conducted an experiment on myself, and drank nothing but soda for an entire week, and I was fine.

Truth.

Researchers at the Center for Human Nutrition in Omaha measured how different combinations of water, coffee and caffeinated sodas affected the hydration status of 18 healthy adults who drink caffeinated beverages routinely.

"We found no significant differences at all," says nutritionist Ann Grandjean, the study's lead author. "The purpose of the study was to find out if caffeine is dehydrating in healthy people who are drinking normal amounts of it. It is not."

The same goes for tea, juice, milk and caffeinated sodas: One glass provides about the same amount of hydrating fluid as a glass of water. The only common drinks that produce a net loss of fluids are those containing alcohol — and usually it takes more than one of those to cause noticeable dehydration

That said I drink a lot of water and minimal Coke (once a week, maybe).

[PapaSmurf2k3]

Oh yeah, I didn't drink soda for a really long time after that...

[AZhitman]

Soda dehydrating you is a myth. It doesn't contain anywhere near enough salt/sodium to have a net negative hydrating effect.

...I know this, because I heard this myth a while ago, and conducted an experiment on myself, and drank nothing but soda for an entire week, and I was fine.

Hardly scientific. "I was fine"? Means nothing.

Soda DOES have diuretic effects, yet it's a water-based drink... so while it won't "dehydrate" you in and of itself, it's also less able to adequately hydrate you.

[Urabus GodofTraction]

To be fair the conversation is about dehydration, not diuretics.

You could gnaw on a salt lick and be fine if you had a fire truck supplying you with water...

...in the a**.

This post does not support excessive consumption of Coke and most people would do well to limit their intake.

[AZhitman]

Solid.

[Chaotic_Warlord]

I don't drink dark soda's, they cause kidney stones, as does tea. My weakness is Mt. Dew, it's about the only soda I drink. Since they are having a limited run of the Throwback in 2L bottles I'm stocked up. What can I say I like my sugar, but I don't eat candy, though I am weak for baked goods and pudding.

[PapaSmurf2k3]

Hardly scientific. "I was fine"? Means nothing.

Soda DOES have diuretic effects, yet it's a water-based drink... so while it won't "dehydrate" you in and of itself, it's also less able to adequately hydrate you.

Well, meaning that was the only thing I changed in my diet. I didn't go out and eat massive amounts of watered down soup that week to counter-act the soda study.

The way people talk about it, its like "YOU'RE f***ED IF YOU DRINK SODA!!", which is entirely not true. Like Charlio said, its not like waking up after a night of hard drinking. Does it add a little sodium to your diet that you really don't need? Sure, you could switch to water and lower your sodium intake that way, but I would imagine it is a pretty insignificant amount in comparison to the rest of your diet (ever looked on the back of a Chef Boyardee can? Or some Ramen? )

I'm just saying... if you are in the desert, and you are dying of thirst... you can drink soda and not die, in fact you'll be fine. And when I say fine, I mean you can be on the brink of uber dehydration, drink nothing but soda, and be back to normal hydration levels after a certain amount of time.

I've never woken up after a "hard night of drinking soda".

[n240sxfnatic]

Idk why my right trap looks so small in the pics, must have been doing something weird

6 foot 170

and 190



Im sort of bulking atm

[billabong093]

Hmm. Haven't been on Nico much this week but ill join. No pics right now, maybe tomorrow. 5'11" 155lbs, will also get measurements tomorrow.

Goal is to weight about 190 by summer, I've been bulking up (eating a lot, working out hard) for about 2 weeks so far, we'll see how commited i rlly am. Im taking in about 3500-5000 calories a day.

[ThatGuyRoger]

Day1/Week2

186.4 lbs21.3 % body fat

[EZcheese15]

Ok, I started on 1/4 at 232 lbs. My goal is 200 by summer, and able to run a 5k no problem.

So I'm 6 weeks in, and as of tonight I'm at 216. So my weight is half way there, so I'm doing good and ahead of my goal. I'm up to 2.4 mi in 24 mins on the treadmill (0 incline for now), so that's coming along well too.