p90x Fitness

[mmm240]

any good recomendations for a starter set of things to get before you start? aka weights and things.

You should google that question

[S13_love]

Should i do this baby or run and get a lap band like a panzy?

Well, if you want to burn that much fat off...the only way that you are going to even accomplish that is by running.

Basically doing a lot of cardio workout stuff...and eating healthy of course.

[SHIFT_Z]

The "dips" that iron gym give you are useless- there's not enough resistance to force your muscles to work, and the range of motion is minimal. You're better off doing them with a coffee table and a chair, with some weight in your lap.

Anyhow, these are copy and pasted responses (from myself) from mmm240's thread "My first time taking supplements.

Ok, well my background is I have been heavy lifting on and off for 3 years, so I'm not pulling much, if any, of what I say out of my ***. Have done a lot of reading, and a lot of talking to others / made phone calls about stuff. Anyways, here I go:

If you're taking a PRE-WORKOUT supplement, i.e. an energy booster (NO Xplode is what I've used for years), NO VAPOR, etc... You need to see how much caffeine it has in it. It probably won't say it straight up on the container, so you have to look for what chemical it is named for, or look it up on the internet.Chances are it won't have a TON, but it's enough that if you have caffeine in your diet already, such as drinking sodas, or drinking coffee... you need to cut all of that from your diet, or start consuming caffeine-free alternatives. All that caffeine is terrible for your system.

Precursor: Taking fast-absorbing protein (such as whey) is just as important BEFORE your workout, as it its after. More on that in a bit.

You need to drink a protein shake about an hour and a half to 2 hours before your workout (if you are energy-boost supplement- Heres why:It might not be the same for others as it is for NO Xplode, but the principals are the same. Take the protein shake at LEAST an hour prior to your workout so it can fully digest... then take your cocktail about 30-45 mins prior to your workout to give it time to get into your system. On that note; the stuff usually works best on an empty stomach, so it can go straight into your bloodstream and to your muscles. If you have a ton of food in your stomach, it won't be as effective. READ THE CONTAINER though, to make sure.

Post workout:Again, Whey is the best since it gets to your muscles fastest. However, taking 50g of whey after a workout is a waste. The human body, per setting, can absorb anywhere between 20-30g of protein, the rest gets pooped out before your body can use it. So if you are using whey, take a single serving immediately after you're done working out, and take another a few hours later. Otherwise, you'll be paying $$ for something not getting used. If you are going to protein stack, take something like a casein protein, or a whey/egg/casein blend. it takes up to 3x as long for your stomach to digest... Meaning its feeding a constant stream of protein to your system. Shakes made with this kind of protein are best in the morning, and before bed. Again, Whey is best for before and after training.

GNC guy is right; if you're trying to build, 1 to 1.5 of protein per lb of body weight is correct, but you'll find that this can be difficult to do. Thats why you supplement the protein IN ADDITION to your meals. Don't supplement the protein in-place of your meals, as it doesn't contain the proper nutrients for your body to live off of.

A good lifting-oriented multi-vitamin is essential if you are trying to get in shape. When you're more active, your body needs more nutrients, and so do your muscles. You might be starving your body of the supplies they need if you're not taking one. Check into Optimum-Nutrition's Opti-men vitamin, it's a good one.

Be drinking at least a gallon of water per day, as well. Especially if your pre-workout booster has creatine in it. Your body will get nowhere fast if it's dehydrated, and also since most whey-proteins these days are instantiated... meaning they absorb quickly into water, making it easy for your body to break down and use.

As far as your lifting routiens go, try and get a spotter, or a buddy to start lifting with you. You'll quickly realize that you have so much better of a workout when you have someone there. For one, they will be there if something goes wrong and you get injured.. or to prevent the injury in the first place. ALSO, it's a mental thing. Whether you realize it or not, you'll be competing with the person... giving you a more efficient workout.

Hope this helps!

That was excellent! Thank you.I only drink water, and um, booze. So I'm not too worried about to much caffeine. And I drink a LOT of water; gotta make up for the dehydration the booze causes.I didn't know that I should take a protein shake before my workout though; will do. I'm not very active though. I know that I should be eating more meals and less at each meal, but because I'm not very active. My hunger limits me to say two 8oz meals a day; maybe three. Have any thought about this?

I work out in my basement and there's really only room for one person to be there at once; bench is in my laundry room. I'm careful though; I know my limits.

Take what you would normally eat, and split it in half, and eat 4 smaller meals a day, with a shake before / after your workout, and another as a snack at some point during your day. doing this will also keep your metabolism going nonstop. That extra shake you need is great for breakfast, because when you wake in the morning your body is starved for amino acids, thats a great way to deliver them and get your metabolism jump started.Since you are increasing your calorie intake, it would be wise to include some cardio in your routine, as you might gain some weight depending on your metabolism.

Also, do LEGS! I know a ton of people that say they never do leg workouts, and they also end up looking weird, being a upper-heavy person on these frail-looking stick legs. Waaa! Legs are important. Do something for your quads, calfs, hamstrings, and butt, at a minimum! Running is great too.

With the alcohol, yeah I drink sometimes too- but keep in mind that when you flood your body with alcohol (more than it's used to breaking down) , it can reduce muscle synthesis by up to 30%. Plus, 1 shot of liquor has the same calories as a beer, sometimes more. Light beer has around 90 calories... so if you figure to get a buzz that you drink 6 beers... thats 540 extra calories on top of what you ate that day.. So be careful!

I would also strongly recommend getting a good fish oil to supplement in as well. Take it 2-3 times a day with meals. It's great for your heart and circulation, and gets you the omega 3's that your body needs.

I do legs; they are my cardio workout. I don't know the terms, but I use that part that's connected to the end of the bench.My body is used to breaking down alcohol.

I will look into some fish oil. Thanks again!

[mmm240]

The "dips" that iron gym give you are useless- there's not enough resistance to force your muscles to work, and the range of motion is minimal.

I dunno man. Yes, the range of motion is minimal, but I would be able to do an infinite amount if they were useless. I am still starting out and can do about 30. I will soon raise the bar (if you will) and put my feet up on a stool of some sort.

[SHIFT_Z]

That goes into cardio if you do sets of 30... You need to increase weight and get closer to your threshold so you tear the muscle fiber, so it can be built back up- resulting in larger muscles.Doing light weight and many reps trains in a manner that will tone, rather than build.

Thats why eventually, like me at one point, you will be able to do 100 pushups without pause. I got a cut chest from it, but didn't really build much. a little yes, but in the longrun:Heavy weight with 5-8 reps, x3 to 4 sets for building. (3 sets of 8, 10, 8, 6 pyramid, 4 sets of 5.. etc.)Light weight with many reps , 3 sets of 15 or more is for tonight.

[S13_love]

Yo shift_z, so when lifting...do you want to go to the point of failure to build muscle?

[mmm240]

Oh yeah man. Completely agree. I'm just saying that it's not useless. I'm using it as a cardio workout at the moment; which if I remember correctly you said that it is important to have cardio in your workout.

[SHIFT_Z]

Yo shift_z, so when lifting...do you want to go to the point of failure to build muscle?

Going till failure on your last set is one of many ways to train when trying to gain strength.It works for... I'd like to say most... But you will eventually hit a plateau. Everyone does.The basic rule is to always be adding weight to the bar, but the method which one goes about doing so, can be better, worse, or about the same. Everyones different.

MY method: 3 sets of 8 reps, heavy weight (I say heavy weight meaning that I can do 3 sets of 8 without failing.) If I can get 3 sets of 8, on the last set I rep out until failure, then bump the weight up the following week (small increments, 5lbs usually)... then you start over. Train until 3 sets of 8 becomes easy, fail on the last set, then up the weight.When plateauing happens, it's good to switch it up, and try new methods.

For example: A method I read about was 2x12 method. Train until 2 sets of 12 feels 'easy', then add weight. Basic rules as to my preferred method, just different.

Or another: 'Micro' building. Train till you hit a plateau... for example... 3 sets of 8 (200 lbs) on the flat bench.) then drop back down in weight, maybe drop 20 - 25% of the total weight. (So when you plateau, drop to 160 lbs) then do FOUR sets of 8 instead of 3. When you can do that, increase the weight in very small increments, 2.5 lbs for example. train this way back until your plateau (by that time you will be doing 4 sets of 8 of 190 or so)... THEN increase to about 210 or 215 or so, and do 3 sets of 8... thereby surpassing your plateau

MANY methods out there... try different ones then see what works best for you. Record your progress... it helps to monitor what you are gaining and losing weight in.

[mmm240]

Yep, shock your muscles. I haven't done the elbow on inner thigh curl until earlier today; don't know the technical term. But damn did it isolate my biceps. I can already feel that I'm gonna be soar tomorrow.

[SHIFT_Z]

Yep, shock your muscles. I haven't done the elbow on inner thigh curl until earlier today; don't know the technical term. But damn did it isolate my biceps. I can already feel that I'm gonna be soar tomorrow.

Having your arms against a pad (slight downslope) And curling with a bar would be "Preacher" curls.Bracing your elbow against the inner of your thigh would be good ole' run of the mill bicep curls.

If you really want to blast your lower bicep area and forearm, do reverse curls. Take the bar, drop the weight a bit, and curl the bar to your chest with the back of your hand facing up. It's a good one!

[mmm240]

Having your arms against a pad (slight downslope) And curling with a bar would be "Preacher" curls.Bracing your elbow against the inner of your thigh would be good ole' run of the mill bicep curls.

If you really want to blast your lower bicep area and forearm, do reverse curls. Take the bar, drop the weight a bit, and curl the bar to your chest with the back of your hand facing up. It's a good one!

I don't have a curl bar yet; just using bar bells. I don't really understand what you are saying.

[Urabus GodofTraction]

Isolated workouts are a waste of time for beginners.

Pick up this book

[mmm240]

But I'm not really a beginner.

[SHIFT_Z]

I don't have a curl bar yet; just using bar bells. I don't really understand what you are saying.

Preacher curl -->

dumbbell curl (awkward pic, thanks google images...)
Modified by SHIFT_Z at 5:48 AM 1/13/2009

[mmm240]

Having your arms against a pad (slight downslope) And curling with a bar would be "Preacher" curls.Bracing your elbow against the inner of your thigh would be good ole' run of the mill bicep curls.

If you really want to blast your lower bicep area and forearm, do reverse curls. Take the bar, drop the weight a bit, and curl the bar to your chest with the back of your hand facing up. It's a good one!

Oh yeah, I understand preacher and bicep, but I don't know what you mean by reverse curl?

[SHIFT_Z]

Oh yeah, I understand preacher and bicep, but I don't know what you mean by reverse curl?

LOL at this pic, but you get the idea. Can be done with dumbbells too, but its easier with a bar.

[mmm240]

Ahh, okay. Thanks homie!

[Urabus GodofTraction]

But I'm not really a beginner.

Yeah, yeah you are.

[marlin29311]

Isolated workouts are a waste of time for beginners.

Pick up this book

+1 - even for advanced lifters, not everything should be done ISO - there is a lot of benefit to be gained from compound workouts and complex motions.

But I'm not really a beginner.

You kinda make it seem like you are by your responses. Just because you're strong doesn't mean your an expert. There are plenty of people that I know that are not nearly as strong as I am, but are almost more advanced weight trainers than I am - it's all about the goals your set for yourself and how you execute your workout.

[etschell]

listen if you want to get really ripped its pretty simple. gymnastics workout.

or, situps/crunches, pushups, pull ups and cardio 3 times a week. i wouldnt even suggest wasting time with weights unless its bench press or bicep curl. not that im an expert in fitness or anything but it works for me.

[krimsonviper]

That's the same look I have when I'm jerking off!

[S13_love]

Yeah, yeah you are.

Ok.....maybe what he meant by that was he has done some good amount of lifting before, maybe this is why he's saying that he's not a beginner? God forbid that he's asking questions about how to do things correctly at this point. Hell, i've been lifting for about 2 months...i wouldn't really call myself a beginner but im no damn expert either...im still learning a whole bunch of stuff.

It's kinda sad seeing people workout and their form and the way they are lifting is completely wrong (it's kinda a pet peev).

[mmm240]

I've been on and off lifting for about ten years. I just used to be too stubborn and embarrassed to ask questions.

[AZ89two4Tsx]

Hey ADD I could have sold you my P90X. My dad got it for himself but was too lazy to ever try it. We sold it for like $90 off craigslist.

[ADDirishboy]

Hey ADD I could have sold you my P90X. My dad got it for himself but was too lazy to ever try it. We sold it for like $90 off craigslist.

Yea but my girl got it for $60....

[SHIFT_Z]

It's kinda sad seeing people workout and their form and the way they are lifting is completely wrong (it's kinda a pet peev).

Yeah, this does drive me up the wall as well... especially people that seem like they've been at it for years, however I just let them go on with their way if they feel it's right. Although I know it's not.

People that do shrugs and roll their shoulders?

[marlin29311]

People that do shrugs and roll their shoulders?

O God that makes me want to walk up to them and slap the weights out of their hands...there were three 19-20 year olds in my gym the other night that were acting all high and mighty, thinking they were tough and all, and I'm watching them all at the same time rolling their shoulders through their shrugs and I'm just like - o man, I don't want to be here when they tear the inside of their shoulder out....

I feel the same way about lifting as I do about driving - you should be required to take a class and pass a test before you can do it.

[krimsonviper]

What's the correct way of doing this? I haven't done it, but I'd like to work on my shoulders.

You're talking about people holding a weights in their hands, and just standing there rolling their shoulders right?

[mmm240]

I don't believe there is a correct way to do it; you just shouldn't. I work my shoulders doing standing flys.

[sldewyz]

anybody still doing the routine? results?