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***Fitness/Exercise Thread for Members

  • 1tide said...

    Any good plans for husband & wife? That we could do together?

    My wife worked out a few times together, never again. That is my time to do my own thing with my head phones on. To each there own, there are a few couples I see that never leave eachothers side

    signature image signature image signature image

    Bama Boz

  • VinnyVega said...

    The belly fat will go away with tons of cardio and cardio only. I am taking a nutrition class right now. I am going back to school to be a PT. And my nutrition teacher constantly bashes supplements. He says eating the right foods, with balance and variety will get you much much better results and much healthier.

    I disagree with your statement about tons of cardio and cardio "only" will get rid of belly fat as I'd say weight lifting and clean, healthy eating are just as important if not more so....especially as you get older.....

    I'm about to head to the gym for some heavy deadlifts and high rep squats. This workout is much more effective at reducing bellyfat than 60 minutes on the treadmill or ellipitical machine as you get your heart rate high, release growth hormone which aids in burning fat and you are developing more muscle which increases your resting metabolism when you are sitting behind the desk at work or on the couch watching TV.

    Cardio, Cardio....Cardio....especially the "same pace for 60 minutes" is the biggest gym myth in history and why so many folks dedicate their lives to aerobics classes and still look essentially the game as they did before they began the classes.

    Recipe for Success

    -Weightlifting
    -HIIT Training
    -Tabata Method Cardio (which is a form of HIIT Training)
    -Yoga, Pilates, Stretching
    -Eating Healthy Diet
    -Proper Supplements (No way in heck I could get the proper ratios of nutrients needed from food alone.....in particular Vitamin D, Zinc, and Omega 3's needed.)
    -Surround yourself with people with a similar lifestyle. Major factor in my relationship choice years ago as I realized that dating a woman with a contrasting lifestyle impacted my health and well-being negatively.
    -"De"-stressing as excess stress raises Cortisol levels...Cortisol raises bodyfat, impairs cognitive function, and raises blood pressure. The net result is increased probability of suffering a heart attack or stroke.

    There is more than one way to skin a cat....I just believe in adhering to the most efficacious method. At age 38....I'm not the athlete I was 10-15 years ago.....but from an aesthetic perspective I look about the same.

    Tell people what they want to hear, they will like you. Tell them the actual truth...they may not.

    BamaBornDukie

  • I would be careful on the muscle milk... Consumer reports found that it has substantial quantities of arsenic and lead.

    Just eat lean meat and eggs and you should get enough protein.

    Protein Drinks: What's in them? Consumer Reports

    Consumer Reports investigates protein drinks.

    www.consumerreports.org

    ua951 ●

  • philly_2_bama said...

    Starting about 3 years ago I've lost over 100 lbs just straight up changing my diet and lifestyle. I've never had any kind of trainer or weightlifting coach, just kind of figuring it out on my own. I've really been trying to build more upper body strength, but I've been in a rut the past few months. I lift 3-5 times each week, varying splits. Post workout I've been making a homemade shake of just egg whites and skim milk, and then breakfast. I would appreciate any tips on a strength program..

    Good for you on the weight loss and keeping it off. I tell anyone its about a life style change not just a fad diet for a few weeks. I have written up programs for a few people here and on the BB. I dont claim to know everything that is for sure but as far as building strength I do pretty well. Would be willing to share a few pieces of advice and if you can take a thing away from it or 2.

    signature image signature image signature image

    Bama Boz

  • BamaBornDukie said...

    I disagree with your statement about tons of cardio and cardio "only" will get rid of belly fat as I'd say weight lifting and clean, healthy eating are just as important if not more so....especially as you get older.....

    I agree that cardio in and of itself does not get rid of belly fat. I would like to know your definition of "eating clean". What makes a certain food "clean"?

    manley0702

  • BamaBornDukie said...

    I disagree with your statement about tons of cardio and cardio "only" will get rid of belly fat as I'd say weight lifting and clean, healthy eating are just as important if not more so....especially as you get older.....

    I'm about to head to the gym for some heavy deadlifts and high rep squats. This workout is much more effective at reducing bellyfat than 60 minutes on the treadmill or ellipitical machine as you get your heart rate high, release growth hormone which aids in burning fat and you are developing more muscle which increases your resting metabolism when you are sitting behind the desk at work or on the couch watching TV.

    Cardio, Cardio....Cardio....especially the "same pace for 60 minutes" is the biggest gym myth in history and why so many folks dedicate their lives to aerobics classes and still look essentially the game as they did before they began the classes.

    Recipe for Success

    -Weightlifting -HIIT Training -Tabata Method Cardio (which is a form of HIIT Training) -Yoga, Pilates, Stretching -Eating Healthy Diet -Proper Supplements (No way in heck I could get the proper ratios of nutrients needed from food alone.....in particular Vitamin D, Zinc, and Omega 3's needed.) -Surround yourself with people with a similar lifestyle. Major factor in my relationship choice years ago as I realized that dating a woman with a contrasting lifestyle impacted my health and well-being negatively. -"De"-stressing as excess stress raises Cortisol levels...Cortisol raises bodyfat, impairs cognitive function, and raises blood pressure. The net result is increased probability of suffering a heart attack or stroke.

    There is more than one way to skin a cat....I just believe in adhering to the most efficacious method. At age 38....I'm not the athlete I was 10-15 years ago.....but from an aesthetic perspective I look about the same.

    Fully agree--you have to hit the weights to build muscle as just losing fat you will still be soft. Power lifts as well seem to have a release of test and GH naturally. As far as belly fat, we all gain weight in certain areas and lose it the same way. I do not think there is a way to lose fat in one area, your body will do it on its own from genetics.

    Supps--you should not just rely on them, but with a balanced diet and mix in supps they can work well together.

    signature image signature image signature image

    Bama Boz

  • manley0702 said...

    I agree that cardio in and of itself does not get rid of belly fat. I would like to know your definition of "eating clean". What makes a certain food "clean"?

    I would say foods that are not overly processed. for example, a grilled chicken breast that is not covered in salt and or variuos marinades or sauces with plain brown rice.

    A salad that is not covered in cheese, dressing, etc.

    Eating clean can be bland at times, but your body will notice a difference and you will too.

    My diet mon-fri is very basic and boring

    signature image signature image signature image

    Bama Boz

  • Bama Boz said...

    I would say foods that are not overly processed. for example, a grilled chicken breast that is not covered in salt and or variuos marinades or sauces with plain brown rice.

    A salad that is not covered in cheese, dressing, etc.

    Eating clean can be bland at times, but your body will notice a difference and you will too.

    My diet mon-fri is very basic and boring

    So eating salt or cheese is not considered clean? Are you saying these foods inherently cause fat gain?

    manley0702

  • manley0702 said...

    So eating salt or cheese is not considered clean? Are you saying these foods inherently cause fat gain?

    For me in small portions it prob ok, but for the most part I dont add salt to food as it naturally has plenty of sodium. to many calories is what causes fat gain.

    signature image signature image signature image

    Bama Boz

  • I'm 31. Go to the gym 5 days a week. 2 days of weights and 3 days of cardio (35-minutes on elliptical). I stick to weight machines to minimize injury and it's convenient. I don't really believe in the protein shakes. I consider them unnecessary unless you're a serious body builder. With all the reports of metals in them, I wouldn't touch them. If the goal is health, you shouldn't consume them. Listen to your body. If your body needs time to recover, let it. I'm for slow gradual changes. You can get fit and build mass and do it the right way that won't harm your body.

    AlreadyNProcess

  • Bama Boz said...

    For me in small portions it prob ok, but for the most part I dont add salt to food as it naturally has plenty of sodium. to many calories is what causes fat gain.

    Ok, just making sure I understood what you were saying. I think we're on roughly the same page.

    manley0702

  • AlreadyNProcess said...

    I'm 31. Go to the gym 5 days a week. 2 days of weights and 3 days of cardio (35-minutes on elliptical). I stick to weight machines to minimize injury and it's convenient. I don't really believe in the protein shakes. I consider them unnecessary unless you're a serious body builder. With all the reports of metals in them, I wouldn't touch them. If the goal is health, you shouldn't consume them. Listen to your body. If your body needs time to recover, let it. I'm for slow gradual changes. You can get fit and build mass and do it the right way that won't harm your body.

    I don't even think most bodybuilders would tell you that protein shakes are necessary. I think most people that drink them do so for the convenience.

    manley0702

  • Where can I read about the renegade diet...

    booth4ua

  • Good thread. Need some advice from any long distance runners out there. I'm running about 25-30 miles a week right now and I'm about to ramp that up to train for a full marathon in Feb. I'm having trouble keeping weight on...I wanted to lose about 10 lbs to get faster and I accomplished that this summer...but now I want to maintain my weight but I seem to keep losing. I don't follow a diet or track my calorie in-take so maybe I should track that better? Seems as though I'm not eating enough or the right things. Thanks in advance.

    meekmeister ●

  • AlreadyNProcess said...

    I'm 31. Go to the gym 5 days a week. 2 days of weights and 3 days of cardio (35-minutes on elliptical). I stick to weight machines to minimize injury and it's convenient. I don't really believe in the protein shakes. I consider them unnecessary unless you're a serious body builder. With all the reports of metals in them, I wouldn't touch them. If the goal is health, you shouldn't consume them. Listen to your body. If your body needs time to recover, let it. I'm for slow gradual changes. You can get fit and build mass and do it the right way that won't harm your body.

    I am not a bodybuilder but i find my 1-2 protein drinks are a good need for the grams I need and its also easier.

    At the same time, I lift 5 days a week and also do cardio. So my muscle breakdown and recovery would be different then someone that lifts one day a week. it all depends what your trying to accomplish

    signature image signature image signature image

    Bama Boz

  • meekmeister said...

    Good thread. Need some advice from any long distance runners out there. I'm running about 25-30 miles a week right now and I'm about to ramp that up to train for a full marathon in Feb. I'm having trouble keeping weight on...I wanted to lose about 10 lbs to get faster and I accomplished that this summer...but now I want to maintain my weight but I seem to keep losing. I don't follow a diet or track my calorie in-take so maybe I should track that better? Seems as though I'm not eating enough or the right things. Thanks in advance.

    Stop running so dam far...J/K

    Why wife has the disney 1/2 marathon next month so she is the runner in the family. Hard to do that kind of running and keep the size and or much muscle on as it kinda counter acts

    signature image signature image signature image

    Bama Boz

  • meekmeister said...

    Good thread. Need some advice from any long distance runners out there. I'm running about 25-30 miles a week right now and I'm about to ramp that up to train for a full marathon in Feb. I'm having trouble keeping weight on...I wanted to lose about 10 lbs to get faster and I accomplished that this summer...but now I want to maintain my weight but I seem to keep losing. I don't follow a diet or track my calorie in-take so maybe I should track that better? Seems as though I'm not eating enough or the right things. Thanks in advance.

    Not a long distance runner, but I think the answer is simple. Eat more. Tracking calories would probably be a good idea.

    manley0702

  • Make sure you switch up your workout routine often. Also changing the angles of your lifts, preacher curls vs regular curls is good too.

    signature image

    Eat clean. Train Hard.

    SP105

  • Wheat Belly is a great read. Gluten is the enemy.

    Crossfit

    Throw in a cheat day every week.

    rolltideroll

    alabamaantelope ●

  • I'm a professional trainer with the NSCA-CPT certification.

    I assume most people on this board are older and are not looking to bulk up and add weight. I'm also assuming alot of you are fat. In that case, the most important thing is a well-rounded diet. You can lift all the weights you want to, but if you are eating and drinking more calories than you are expending, you won't lose weight. Diet is the most important thing. It's 90% diet, 10% exercise when it comes to losing weight.

    There is so much bad info that goes around when people start talking about this subject, but exercise-wise, the best thing to do is stick to compound lifts. Squats, deadlifts, power cleans, push press, bench press. Forget about curls, arm and leg extensions, and shoulder raises. Those might be easier to do but are a huge waste of time.

    Also, watch what you drink. Several of my clients have reported to me the biggest difference they saw happened after they stopped drinking beer, soda, and sugary crap. Drink water and milk and you'll probably see a positive change. I realize that everyone likes beer, but you have to choose. Do you want to drink alcohol seven or eight times a month and be gross and unattractive and fat, or drink once every month or two, eat right, and exercise at least 30 minutes a day and look and feel better?

    bamafashizzle

  • bamafashizzle said...

    I'm a professional trainer with the NSCA-CPT certification.

    I assume most people on this board are older I'm also assuming alot of you are fat.

    I bet this part goes over well

    signature image signature image signature image

    Bama Boz

  • I've been doing Insanity for about two months and have experienced tremendous results. I've always eaten pretty healthy and watched my intake/portion control, but it's gone to a whole new level. Also eating four smaller meals a day to increase and maintain metabolism. Feel great!

    RMFT81

  • VinnyVega said...

    The belly fat will go away with tons of cardio and cardio only. I am taking a nutrition class right now. I am going back to school to be a PT. And my nutrition teacher constantly bashes supplements. He says eating the right foods, with balance and variety will get you much much better results and much healthier.

    This is horrible information. Cardio does almost nothing in terms of weight loss. It is a complete waste of time.

    manley0702

  • ThaRizz0 said...

    1) By recovery drink I'm assuming you mean protein Shane? If so do you like cinnamon toast crunch? A close personal friend has his own company here in Bham and I could hook you up on some free shipping for one of the best tasting, zero cholesterol, lean protein shakes you'll ever have. It's called ZLine cinnamon swirl.

    2) Milk (even 8 oz) usually doubles, or close to doubles, the calories of your shake. I find milk to feel too sweet with a protein shake. Along with that if weight lose is your goal getting protein into your system is going to allow recovery to begin with a lean shake. The more calories you add, the more calories you have to burn later. And dairy products have processed sugars that are the evil empire to the new ways of living. I have have changed to silk and almond milk as they are Paleo friendly.

    3) keep your intake of lean proteins high. I bake whole chickens and turkeys, strip them down, and eat off of them through the week. I just make different veggies or add any sort of seasoning around the meat itself. But lean protein is going to help build lean mass and lean mass will burn calories when at rest. A full body exercise and walking days between lifts sounds like a very efficient plan. As crazy as it sounds walking can be a workout in itself. Once your cardio gets good holla at me and I have a good weighted vest ill tell you about. You may or may not want to progress to running but if you'd rather not walking in a weighted vest would be cardio/strength building like your workouts. Those type workouts increas metabolic conditioning and greatly improve your metabolism. Metabolism is the secret key. Keep your internal engine going and your body is always burning calories. You sound like you're on the right track.

    In regards to protein/recovery drinks, what are your thoughts on Optimum Nutrition - Gold Standard Whey?

    magiccitytider

  • manley0702 said...

    This is horrible information. Cardio does almost nothing in terms of weight loss. It is a complete waste of time.

    Cardio does plenty in terms of weight loss but you're right, to say belly fat will disappear by doing nothing but cardio is pretty horrible.

    Belly fat goes away with years of good diet and exercise. You have to burn more calories than you are taking in. There are no shortcuts.

    Think about the fact that more than half of adults are overweight. In Alabama and Mississippi and Louisiana, one-third of the population is obese. Not just overweight, but disgusting and horrible. Getting to that point is not easy. You have to spend alot of time destroying yourself to be in that class, and plenty of people do. If you get to that point or are on your way to that point, you will have to work extremely hard, even harder than you did to ruin yourself.

    bamafashizzle

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