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Gen. Chat “GETTING HUGE! (OB Fitness Thread)” by The Naniwa Tiger

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Dio 4 years ago on 11/23/09
Equipped: Power Armor Upgrade: "Screw Attack"
I interval training on the treadmill at the end of my routine for 1-2 miles and goddamn do you feel it.
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Autumnflame 4 years ago on 11/23/09
Equipped: Cockblast of Vengence named "KANEDAAAAAAA"
Mers said:
I've been in a cutting phase as I already have plenty of size. It sucks being an ectomorph. I've been eating super clean following a simple set of guidelines and it's been really effective. I'm trying to view it as a lifestyle change rather than a t...


I'm glad it works for you, but man, if I had to live on that diet, I'd probably slit my wrists after a week. I love my grains and dairy and sugars. T_T

That said, since I last posted in the other thread, I lost about 10 lbs pretty effectively on the Hacker's Diet. Then I got lazy and stopped exercising and monitoring my intake as much, in part due to traveling and getting sick on the way back. That laid me out for a couple of weeks and made it was extraordinarily hard to pick it back up again.

Eating out a lot lately has made the pounds creep back on, though (not much, about 3-4, but more than I want), and inspired me to go back to eating more carefully and exercising. ... with terrible timing, considering the holidays are looming, but. Going back to weight-lifting for about 45 minutes M-T-Th-F, with 6 sets, 3 on one muscle group, 3 on the other, and rounded off with 20-25 minutes of cardio, usually on the elliptical. (I hope it does make my butt rounder, I'd love a bangin' ass!) Monday is chest and triceps, Tuesday back and biceps, Thursday shoulders and legs, and Friday is cross-fit. Trying to motivate myself to at least do some light cardio on my off days.

For the most part I'm okay where I am, just not quite satisfied. If I could burn a little more fat off in those stubborn pockets under my arms, the bottom curve of my butt, and at the lower curve of my belly, I'd be happier. Also want to at least get back to where I was before, strength-wise.

Incidentally, are there any tips for getting a weaker side or limb up to par with the other side? It's so frustrating when I'm trying to do curls or something and my left arm just refuses to do what my right arm manages with only a little bit of struggle.
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The Naniwa Tiger 4 years ago on 11/23/09
Equipped: Kato Mask named "More than meets the eye. Bruce Lee in disguse!"
HeavyArmsDan said:
What I have the most trouble with, and I'm sure other people do too, is trying to shake off the belly fat. Now I know doing situps/crunches is NOT the way to go, and having a healthy diet and doing cardio is one of the best ways to burn it off. I ...


Pilates focuses more on good form rather than performance of repetition, meaning it's not a good track for a quick fix in weight loss. The benefits include improvement in flexibility, strength, joint mobility, coordination, balance and alignment; the elimination of bad postural habits; full functionality of the body's organs; and stress and stress related illnesses should be reduced if not eliminated as the exercises rely on good, controlled breathing, which promote relaxation. If you seek the benefits of Pilates then you should include it with your cardio workouts. Those interested in exploring a scientific introduction to Pilates-based exercise and rehabilitation should refer to "Introduction to Pilates-Based Rehabilitation" bu Anderson and Spector in Orthopaedic Physical Therapu Clinics of North America (2002).
PS:
Izeekial said:
Diet and cardio makes abs. All this "core" training is crazy to me just need to lean out. Abs are made in the kitchen.


Exactly.

A majority of people don't realize that everyone does have abdominal muscles, if not a "six-pack." The fact of the matter is that it's covered by the fat that's built up around them. To get rid of that fat will take the hard work of cardio, exercises that target the abdominal area, and healthy eating.

The absolute best beneficial physical activity you can do to burn off the fat around your stomach is kicking relating to martial arts. Not only do your legs work, but your core has to kick in to help control the movement. Tightening your stomach as you kick will help reach the maximum potential of working off the flab. If you have access to a heavy punching bag, get to it!

Here are a couple of examples of kicking. I'm not going to comment about their technique because, frankly, I'd have to write another page about how much they suck.
http://www.youtube.com/watch?v=JH2Vk7UNaOY
http://www.youtube.com/watch?v=RMMBRBNtZLw
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LORD AWESOME 4 years ago on 11/23/09
Equipped: Yummy Ice Cream named "Melting in your vice dreams, sport."
I'm mad as hell about stagnating, so I finally got something to track my caloric intake and my workouts, so having a reminder right in front of me every day better keep me motivated. I've been hitting the bike for about an hour at least five times a week since last week, and it feels good getting back into that habit.

Lifting, I was going to restart this week, but I tweaked my shoulder throwing sacks of product around on Sunday and have been mad busy with work anyway, so I'm holding off until at least tomorrow to ease back into things. It feels fine now, even doing the same thing that tweaked it in the first place, but I want to make sure I'm avoiding a nasty surprise.

Food-wise, I was grabbing donuts far too often, but the other day I had one and it was stale and disgusting, so I've been fairly dissuaded since. Soda's out, beers are minimal since it's hard to avoid drinking at all when you work at a bar.

Aiming for two pounds shaved a week would have me where I want to be by February, which'll be great if I decide to go to Katsucon. Adjustments for muscle gain will be made as things progress, but right now I'm aiming more for slimming. It should also coincide with my tax return, since I always file as soon as possible, which means I may finally splurge on the start of the tat I've been sitting on for two years now.
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The Naniwa Tiger 4 years ago on 11/23/09
Equipped: Kato Mask named "More than meets the eye. Bruce Lee in disguse!"
Autumnflame said:
Incidentally, are there any tips for getting a weaker side or limb up to par with the other side? It's so frustrating when I'm trying to do curls or something and my left arm just refuses to do what my right arm manages with only a little bit of struggle.


As far as your weight training and cardio goes, your program looks fine for you. I would say possibly bump up cardio to 30 minutes if you can.

Everyone has one weak side of the body. Most of the time it's the opposite of what you're natural to using, meaning if you're a right-handed person, then your left side will be weaker. I am assuming you are talking about exercises that uses both arms at the same time, such as barbell curls. I would probably change out one of your exercises for something that focuses on one arm at a time, such as concentrated dumbbell curls (http://www.bodybuilding.com/exercises/detail/view/name/concentration-curls). You can find other exercises for different parts of the body that focuses on one limb at a time, but be sure to include exercises that utilizes both sides at the same time for the best benefits.
PS:
LORD AWESOME said:
Lifting, I was going to restart this week, but I tweaked my shoulder throwing sacks of product around on Sunday and have been mad busy with work anyway, so I'm holding off until at least tomorrow to ease back into things.


I just want to make a side note to those that lift a lot at their workplace (and I'm not saying this directly to Chris as if he doesn't know, but saying to everyone in general): try not to use your back. Please! The best way to lift anything off of the ground is to squat down, get a good grip on the item, keep your back straight, and lift with your legs. Yeah, lifting with your legs suck and will will make them sore, but it's so much better than pulling something in your back.
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The Naniwa Tiger 4 years ago on 11/23/09
Equipped: Kato Mask named "More than meets the eye. Bruce Lee in disguse!"
The absolute best cardio exercise anyone could ever do is sex. The amount of calories a person burns is ridiculous. Don't stop there because there are even more benefits!

Taken from 10 Surprising Health Benefits of Sex by Kathleen Doheny at WebMD

1. Sex Relieves Stress
A big health benefit of sex is lower blood pressure and overall stress reduction, according to researchers from Scotland who reported their findings in the journal Biological Psychology. They studied 24 women and 22 men who kept records of their sexual activity. Then the researchers subjected them to stressful situations -- such as speaking in public and doing verbal arithmetic -- and noted their blood pressure response to stress.

Those who had intercourse had better responses to stress than those who engaged in other sexual behaviors or abstained.

Another study published in the same journal found that frequent intercourse was associated with lower diastolic blood pressure in cohabiting participants. Yet other research found a link between partner hugs and lower blood pressure in women.

2. Sex Boosts Immunity
Good sexual health may mean better physical health. Having sex once or twice a week has been linked with higher levels of an antibody called immunoglobulin A or IgA, which can protect you from getting colds and other infections. Scientists at Wilkes University in Wilkes-Barre, Pa., took samples of saliva, which contain IgA, from 112 college students who reported the frequency of sex they had.

Those in the "frequent" group -- once or twice a week -- had higher levels of IgA than those in the other three groups -- who reported being abstinent, having sex less than once a week, or having it very often, three or more times weekly.

[Billy: Other studies have shown that this increase in IgA boosted the defense against the common cod by 33%]

3. Sex Burns Calories
Thirty minutes of sex burns 85 calories or more. It may not sound like much, but it adds up: 42 half-hour sessions will burn 3,570 calories, more than enough to lose a pound. Doubling up, you could drop that pound in 21 hour-long sessions.

"Sex is a great mode of exercise," says Patti Britton, PhD, a Los Angeles sexologist and president of the American Association of Sexuality Educators and Therapists. It takes work, from both a physical and psychological perspective, to do it well, she says.

4. Sex Improves Cardiovascular Health
While some older folks may worry that the efforts expended during sex could cause a stroke, that's not so, according to researchers from England. In a study published in the Journal of Epidemiology and Community Health, scientists found frequency of sex was not associated with stroke in the 914 men they followed for 20 years.

And the heart health benefits of sex don't end there. The researchers also found that having sex twice or more a week reduced the risk of fatal heart attack by half for the men, compared with those who had sex less than once a month.
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The Naniwa Tiger 4 years ago on 11/23/09
Equipped: Kato Mask named "More than meets the eye. Bruce Lee in disguse!"

5. Sex Boosts Self-Esteem
Boosting self-esteem was one of 237 reasons people have sex, collected by University of Texas researchers and published in the Archives of Sexual Behavior.

That finding makes sense to Gina Ogden, PhD, a sex therapist and marriage and family therapist in Cambridge, Mass., although she finds that those who already have self-esteem say they sometimes have sex to feel even better. "One of the reasons people say they have sex is to feel good about themselves," she tells WebMD. "Great sex begins with self-esteem, and it raises it. If the sex is loving, connected, and what you want, it raises it."

6. Sex Improves Intimacy
Having sex and orgasms increases levels of the hormone oxytocin, the so-called love hormone, which helps us bond and build trust. Researchers from the University of Pittsburgh and the University of North Carolina evaluated 59 premenopausal women before and after warm contact with their husbands and partners ending with hugs. They found that the more contact, the higher the oxytocin levels.

"Oxytocin allows us to feel the urge to nurture and to bond," Britton says.

Higher oxytocin has also been linked with a feeling of generosity. So if you're feeling suddenly more generous toward your partner than usual, credit the love hormone.

7. Sex Reduces Pain
As the hormone oxytocin surges, endorphins increase, and pain declines. So if your headache, arthritis pain, or PMS symptoms seem to improve after sex, you can thank those higher oxytocin levels.

In a study published in the Bulletin of Experimental Biology and Medicine, 48 volunteers who inhaled oxytocin vapor and then had their fingers pricked lowered their pain threshold by more than half.

8. Sex Reduces Prostate Cancer Risk
Frequent ejaculations, especially in 20-something men, may reduce the risk of prostate cancer later in life, Australian researchers reported in the British Journal of Urology International. When they followed men diagnosed with prostate cancer and those without, they found no association of prostate cancer with the number of sexual partners as the men reached their 30s, 40s, and 50s.

But they found men who had five or more ejaculations weekly while in their 20s reduced their risk of getting prostate cancer later by a third.

Another study, reported in the Journal of the American Medical Association, found that frequent ejaculations, 21 or more a month, were linked to lower prostate cancer risk in older men, as well, compared with less frequent ejaculations of four to seven monthly.

9. Sex Strengthens Pelvic Floor Muscles
For women, doing a few pelvic floor muscle exercises known as Kegels during sex offers a couple of benefits. You will enjoy more pleasure, and you'll also strengthen the area and help to minimize the risk of incontinence later in life.

To do a basic Kegel exercise, tighten the muscles of your pelvic floor, as if you're trying to stop the flow of urine. Count to three, then release.

10. Sex Helps You Sleep Better
The oxytocin released during orgasm also promotes sleep, according to research.

And getting enough sleep has been linked with a host of other good things, such as maintaining a healthy weight and blood pressure. Something to think about, especially if you've been wondering why your guy can be active one minute and snoring the next.
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Creepy Stalker 4 years ago on 11/23/09
Equipped: N00dz of akanepanda
That's a good start. Keep going.
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xxxholic 4 years ago on 11/23/09
Equipped: Ramune Bottle Broken From Frustration named "How about I cut your ass, bitch?"
This thread was awesome already, but DAMN! :D
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Mers 4 years ago on 11/23/09
Equipped: JEDI DICK named "WOMB STRETCHA!"
Autumnflame said:

I'm glad it works for you, but man, if I had to live on that diet, I'd probably slit my wrists after a week. I love my grains and dairy and sugars. T_T


It's not easy, but I feel it necessary. The first 2 weeks were the hardest. It has actually gotten me to be more creative in the kitchen, trying vegetables and fruit I don't normally eat. I just do a lot of the prep work on Sunday for meals during the week when I would be at work. I actually eat more often and more food now than I did before I made the change. The nutritional value of said food is just better than what I was eating. I miss rice the most, but once I get out of my cutting phase I can introduce it and other grains back into my diet. The only time it ever gets complicated is when friends ask me to go out to eat.
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Adonis 4 years ago on 11/23/09
Equipped: Most Amazing Thing Ever!!!! named "Interrobang‽"
Billy mentioned diet and exercise, but there's one more key element to the holy trinity of fitness. Rest. You need to sleep well and allow your body the proper time to recover between exercise.
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The Naniwa Tiger 4 years ago on 11/23/09
Equipped: Kato Mask named "More than meets the eye. Bruce Lee in disguse!"
Adonis said:
Billy mentioned diet and exercise, but there's one more key element to the holy trinity of fitness. Rest. You need to sleep well and allow your body the proper time to recover between exercise.


I figured rest would be kind of a given, but I'll expand a little further.

Back in the day (like 40 or 50 years ago) people, especially athletes, would constantly train in a negative way. One person would train for two hours, yet another one would try to top him and train for three hours, and then another would try to train for six hours, etc. This was a macho mentality, and it lead to overtraining, which is a condition that occurs when the volume and intensity of a training session exceeds and individual recovery ability. Overtraining can cease the process of growth and even cause a person to lose strength and fitness. This is commonly seen by those that weight train, but it can also happen to pretty much all athletes, like runners.

You should let your body rest at least twelve to twenty-four hours between training sessions. If you're of an athletic caliber, you could have shorter rest periods. There are days where you may be too sore from the days before, which means either 1) avoid training that area of the body or 2) give yourself extra time to rest and recover. Drink plenty of water while you rest.
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Oldboy 4 years ago on 11/23/09
Equipped: Giant Robot named Galactica Actual named "Cylons, baby"
I've been eating like crap since I got back to college and I've fallen off the wagon of my 5 day a week exercise plan, but I'm back to fencing three days a week. It doesn't keep me super fit, as most of the work I do is with a very specific set of muscles in the legs, but I do work up a sweat and get to swat people with swords.

Basically, it's not as much exercise, but I'm enjoying it way more, and I'm far more motivated to do it. This is one of the first things I've done where I've felt like I'm reaping tangible rewards for each additional minute I put into this.
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RogueSamus 4 years ago on 11/23/09
Equipped: Technique Scroll: "31337 H4CK|NG SK|LLX0RZ" named "The D.E.N.N.I.S. System"
i love to eat bad foods for me but honestly i am pretty good with what i eat. i only let myself have booze one or two nights a week, which was the hardest thing to cut out in the past few months. goddamn i love a beer when i get home from work but NO.
i also started eating meat again. i did not eat poultry but once i started working out i found i would be WAY less exhausted when i did start eating that kind of protein, so i make sure to have a decent amount of lean meat every day. i pack my lunch, i count the calories, i don't buy processed food (okay shells and cheese like once every three months), i let myself have a splurge once in a while.
proof that i have been buying and eating decent food is to look at cam - dude's almost as skinny as he was when he was 16. JERK >:| but really, we eat the same food and he's staying lean and actually losing weight without any extra cardio, i'm sinfully jealous. combination new birth control/carpal tunnel/H1N1/sinus infection/steroids is super effective on my midsection, +10. i know i shouldn't let it, but it really has affected the way i see myself and how i feel about myself.

so from what you guys say, it sounds like i'm on the right track! i need to be less concerned with the numbers and focus basically on how i feel and how my clothes fit. I WILL GET BACK INTO YOU GODDAMN LEVIS

thank you our resident buff sexies!! now
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JessicaDru 4 years ago on 11/23/09
Equipped: Anti-Fanboy Potion
What i do: work out during my lunch hour 10-15min running and 30min lifting followed by 5min stretching.
how i stick to it? the entire modeling team works out during lunch. we all help keep each other on track and positively encourage everyone. that and you have to bench about 50% your body weight if you expect to keep your job. jk jk. but it motivates me to be surrounded by muscley-men.

fitness is all about how you feel. for sure.
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LostDecoy 4 years ago on 11/23/09
Equipped: Coupon For Free *unf unf unf*
I haven't been keeping up with my 5x a week workout due to work, life etc. but I have been doing my 2-3 times a week. I was recently introduced to ropes, holy shit now THAT is a workout. Kettlebells still my #1 love but bodyweight cardio whips my ass just as much. Not concentrating as much on weight lifting as I did before, but do enough to maintain what I gained.

During work I have been very good with snacking and even have a spinach salad with different fruits every day with my lunch. I am more conscious about what I eat, though I WILL eat a cheeseburger when I want to. I just eat smarter in general without restricting myself 24/7.

I'm now up to 132 lbs from 118 lbs when I started 1 year ago, put on a nice amount of muscle and trimmed some fat. Definitely more mass but in a good way, my stomach is still flat :X I also have an ass, wooooo! Just that I am in need of new pants due to actually having thighs and some sort of backside going on...
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Senator Hideki 4 years ago on 11/23/09
Equipped: Technique scroll: "Stealth Hump" named "You won't even see me coming..."
Swimming 5-7 hours a week.

Not so much about getting "huge" as about getting cut.
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Cat 4 years ago on 11/23/09
Equipped: Lawn Gnome named "Dio's thumb's worst nightmare!"
Oh hey fitness thread!

Meg: Diet diet. Working out is great for toning and yeahyeah cardio blah. But honestly if you need to shed pounds quickly and effectively, calorie intake is #1. I suggest Weight Watchers. You'll be motivated as hell if you're paying and going to meetings and the plan is easy and healthy. You just have to DO IT! Don't cheat or lie and write everything down. Treat it like your job.


Losing a final ten pounds is so rough for me. I thought I'd like how I look when I got down to around 135-140 but I don't. Still, I lost like 65lbs. I look at pics of when I was 200 and I can't believe I ever let myself get so fat. Gross.
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HeavyArmsDan 4 years ago on 11/24/09
Equipped: Pimp Hat named "Shady Hat (Charisma +1)"
Izeekial said:
Calories approx: 8000 per day with 500grams protein


Ok, this is something I've been wondering about for a while, but have always heard conflicting stories. If you're on a 8000 calorie a day diet, wouldn't you just be gaining weight as fat instead of muscle, even if you are working out with weights heavily? Why so many calories? Why not just like 4000-5000?
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Chrispy 4 years ago on 11/24/09
Equipped: Starman named "Doo-doo doo, doo-doo-doo doo-doo-dee-doo."
Ugh. I feel like such a slob. My friend and I have sworn to work out together at least three times a week.

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