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Actually, it will. The problem is you'd have to perform the same excercise for at least 30 minutes or longer (much longer) depending on the load-bearing muscle group.Quote:
Originally posted by SledNeck
Contrary to what some people believe, high rep, lower weight workouts will NOT burn fat more efficiently.
Agree 100% Best results for myself.... High Intensity Lift 35-40 minutes follwed by 20 minutes HIIT, All this in 4 day splitQuote:
There is no reason to train for more than an hour on any given day unless you're riding for US Postal.
Context, is everything.... Of course while your training you possibly burn more calories. Over time, however, the depleted muscle tissue will not promote the same level of fat-burning/calory burning potential that the lean muscle tissue would have had you one trained with heavier weight at lower reps.Quote:
Actually, it will. The problem is you'd have to perform the same excercise for at least 30 minutes or longer (much longer) depending on the load-bearing muscle group.
Its the do I want to be a fat 180 lbs or a lean muscular 180 lbs? I know plenty of 180 lb guys that look thin and work out all the time. They take off their shirt and look like a girl. The thing I consistently see in my Gym is scrawny guys with a gut do high-rep. Lean muscular dudes lift heavy low reps.
OK, a couple of things..
a. I'm not a gym JONG, I've been working out for years. College athletics will find you in the weight room quite a bit. I've just had to focus and develop a routine now that I work behind a desk. I understand that form is important. My main deal is that I'm trying to workout more efficiently and want to start with something new.
b. I'm going to try the Truth BFL lifting plan. I know a few dudes that have had good success with it. I'll document what I do for a week or so then you can tell me if I'm doing it right.
c. For Cardio, I'm going to go the interval method. Do I really need a heart rate monitor? Can I do the cardio on the same days I lift? If I'm using a treadmill or orbital do I just change the difficulty for the intervals? What about the ramp angle? It would be impossible for me to get to the gym 6 days a week and it's dark out when I'm not at work.
d. Swimming - my form is not good enough for this to be a good workout for me.
e. I'll look into the suppliments. Do I have to cut down on my regular meals if I use the protein powder? When do I take it, after a workout?
What is the best way to document progress? Should I write everything down and compare the weight I'm lifting or is it the subjective stuff like how I "feel"?
Thanks for all the input. I know there is more that one "right way".
c - I like it because it gives instant feedback about how hard my body is working. If your on a machine then you can set the pace/effort and the the monitor isn't as necessary. Outside where wind, temperature and variying elevations change the effort it helps keep me in the zone. Otherwise my mile-to-mile times are all over the place and it's hard to tell if you're getting faster or just running harder.Quote:
Originally posted by Foggy_Goggles
OK, a couple of things..
c. For Cardio, I'm going to go the interval method. Do I really need a heart rate monitor? Can I do the cardio on the same days I lift? If I'm using a treadmill or orbital do I just change the difficulty for the intervals? What about the ramp angle? It would be impossible for me to get to the gym 6 days a week and it's dark out when I'm not at work.
e. I'll look into the suppliments. Do I have to cut down on my regular meals if I use the protein powder? When do I take it, after a workout?
What is the best way to document progress? Should I write everything down and compare the weight I'm lifting or is it the subjective stuff like how I "feel"?
Thanks for all the input. I know there is more that one "right way".
e - The protein supplements are in addition to your regular meat. For me the meat meal is dinner so a supplement or two during the day spreads of the protein intake. The best time is after a workout (within an hour) so I have one scoop (24g of protein) after lifting plus one scoop every morning plus my usual dinner. Plus beer of course.
Keeping a log is handy if you have trouble remebering weights and reps from session to session. For me that's the only reason. How you feel is really important -- the goal is to be healthy, not to promote injury. So if you push it hard (lifting or skiing) then your body may not be ready for more heavy lifting. Pushing yourself because you're tough will just lead to injury. This doesn't include "I don't feel like it, I think I'll go watch peelers tonight" kinds of feelings. You should commit to the time and vary the workload.
Are you talking about a weight workout, or any kind of workout? I disagree if you're talking about a general conditioning workout like swimming or biking. I'd say an hour is the minimum you should be working out.Quote:
Originally posted by truth
There is no reason to train for more than an hour on any given day unless you're riding for US Postal.
You're just not going hard enough.;)Quote:
Originally posted by The AD
Are you talking about a weight workout, or any kind of workout? I disagree if you're talking about a general conditioning workout like swimming or biking. I'd say an hour is the minimum you should be working out.
I run(Jog) a mile 3 days a week becuase they make me in PE then I go hang out with the tough weight-lift-dudes even though I can only bench like 105 pounds. Then occationaly shame the tough-weight life dudes on the leg press. Is this a good workout?
Body For Life- Noooooooooooooo! BFL is basically Epicski for fitness types.
If you want the real deal get on over to T-mag. www.testosterone.net
There are over a thousand articles there and they are all top notch. Go to the FAQ section and start reading. There is a program for just about anything fitness or sport related.
Trust me on this. It will blow your mind.
I was gonna talk to a personal trainer because I've hit a platue and have been there for a month. But I'll try some of those sites you guys listed. hopefully this will save me some $$
jsut a suggestion---- im in the weight room at my high school every day after school with the football team. we were state runners up and we have some big fellas on our team. we do our work our in a 2 day rotation instead of three and if u wanna gain massive stength fast you could always look in to things like createan and other protein drugs but they can be harmfull.... we do 4 sets of 5 and use a lot of weight to build strenght faster,, i would imagine its what u would want to do------ again jsut a thought
Foggy, by all means you can do cardio on lift days. Nothing wrong with short, high intensity burst cardio training. You are simply extending out the time period that your heart rate is elevated.Quote:
Originally posted by Foggy_Goggles
c. For Cardio, I'm going to go the interval method. Do I really need a heart rate monitor? Can I do the cardio on the same days I lift?
Do you need a heart monitor? No. It helps to pinpoint where you are at in relation to your target rate vs. max rate. Most gyms will rent out a monitor for a buck or so a session. However, after awhile you'll be able to know about where you are at with the heart rate. Hey, if you aren't sucking wind, nut up and push it a little harder. If ya puke while on the cardio machine, you are doin good. ;)
I'm confused about this, too. Short workouts won't get me in shape for day-after-day of skiing/sledding/skinning. I realize interval training is good for skiing as it's all about short bursts of energy, but I need endurance too. It seems like 3-a-week short cardio workouts, no matter the intensity, is for weekend warriors? Didn't you mention that you do 20 minute spinning workouts?Quote:
Originally posted by truth
You're just not going hard enough.;)
Bump cause it took me forever the find this thread. Time to move from the outdoor gym to the indoor gym.
Your hut trip is not until March. So just ski harder and longer when the season starts
and don't underestimate diet in the factor. That is what seperates elite athletes from the rest all else being equal
[asshole]
Maybe you should work more on your hand eye coordination
[/asshole]
:p :p :p :p
What's the deal with plyos being bad? Is it strictly a form or repetitive movement thing?
The PT hooked me up with a new program and is supposed to show me them tomorrow. They sound like they should work. I was a little sketch, but he said "like doing that leg extendsion is really going to help with skiing in the trees". Kind of makes sense. You need to be explosive. He's thrown in some cool exercises in there like bicept curls standing on one leg, jump squats, and nose breakers on the big gym ball. And one whole core day.
Personally for cardio I prefer the stair master in extra steep boot pack mode, and the eliptical on intense 45 min tour.
I believe the score is 2-0 me, no? And I've only been out once.Quote:
Originally posted by lemon boy
[asshole]
Maybe you should work more on your hand eye coordination
[/asshole]
:p :p :p :p
Pay attention, there will be a quiz shortly.Quote:
Originally posted by Ski to Be
Your hut trip is not until March. So just ski harder and longer when the season starts
and don't underestimate diet in the factor. That is what seperates elite athletes from the rest all else being equal
There's a difference between short workouts and interval training. Look at AD's swim intervals: 15 (or 16) X 100 meters. That's a mile in the pool which if you're not a trained swimmer is going to take a while (including the rests). Spinning you might also have 30 or 60 second intervals at 90+% but a total workout of half an hour.Quote:
Originally posted by slippy
I'm confused about this, too. Short workouts won't get me in shape for day-after-day of skiing/sledding/skinning. I realize interval training is good for skiing as it's all about short bursts of energy, but I need endurance too. It seems like 3-a-week short cardio workouts, no matter the intensity, is for weekend warriors? Didn't you mention that you do 20 minute spinning workouts?
Lately I've been running on the outdoor track a lot, but my time is really limited (3-4 times a week). One mile warmup (8 minutes), and then alternate 400 meter intervals (70-75 second range) with 200 meter recovery periods (slow jog/walk). Repeat 6-8 times and finish up with one slow mile jogging and another 6 minutes of strides (to flush the lactic acid) and you have a nice exhausting workout in a really brief period of time. I've lost the five extra pounds I was carrying in one month and now will probably start looking at lengthening w/o slowing down and adding in the free weights.
Just in general: what exercises do you find work best for the back??? Everything else I feel like I know how to work it, but all the machines at the gym seem to tweak the back a little too much and the reverse sit-up is the only thing that seems natural...
Foggy....
One more thing. Get a cardio log going ASAP. I run a lot and I bought a running log that I keep my daily miles in. When I first got it, nothing motivated me more than going to bed and looking at my log and seeing that I bailed that day or I only ran 20 miles that week or whatever. Write down what you do for cardio (and lifting) EVERY day and check it at the end of each week. I seriously motivated myself that way and you start trying to challenge yourself to run more/harder to beat what you did the previous week or month. Worked wonders for me when training for a 1/2 I did last winter. Of course, I've been drinking beers and playing softball this summer....but still running some.
Get a cardio log OR write your mileage/distance/laps on your calendar at work so that you have to look at it everyday.
i've tried and apparently don't do this topic justice so:plyo FAQsQuote:
Originally posted by PhishingME
What's the deal with plyos being bad? Is it strictly a form or repetitive movement thing?
I didn't read all the replys since I have a short attention span, so maybe some of this has been mentioned, but my .02:Quote:
Originally posted by Foggy_Goggles
I’m tired of my routine. I need to switch it up a bit. I go to the gym 3 days a week minimum, sometimes more. Currently, I stretch first (I love stretching), do 25mins of cardio on the orbital, then hit the weights. I go:
Day 1 – arms, chest
Day 2 – legs, shoulders
Day 3 – abs, back
I’m just using the regular machines (and free weight “machines”) for the standard exercises. 3 sets of 15 reps. I’m going for basic fitness with an emphasis on core strength and shoulders (‘cause of a previous injury and surgery). I’m in pretty good shape, I carry a couple lbs of cube fat, but want to be a machine. My ski posse is insane (a smokejumper, a former college tight end, and a injun maniac) and they are always ½ a step in front of me. Also, I have a hut trip planned in BC in March that I want to rule.
1. How should I change my workouts?
2. Are there any websites that have good workout listed
3. What should I do to document progress, I don’t keep track of anything
4. Any particular exercises you recommend.
I eat a pretty good diet (no fast food) but nothing special.
Thanks
First, do your cardio after lifting, not before.Quote:
1.How should I change my workouts?
Change your weight routine every 3-4 weeks or you'll get bored and you (your muscles), usually reach a plateau in your training as well. Mix up (change days) the order of your workouts, change your exercises for each body part that you are working on or do both. Your muscles are able to adapt to what you are doing, you need to give them a "shock" every so often.
Try www.bodybuilding.com Lots of infoQuote:
2. Are there any websites that have good workout listed
Keep a log of your progress if you want to know. My memory sucks, if I didn't, I'd just be guessingQuote:
3. What should I do to document progress, I don’t keep track of anything
That all depends on what you are looking to accomplish. Check the bodybuilding.com site. They have an overview on just about every type of lift and machine exercise.Quote:
4. Any particular exercises you recommend.
My one (skiing related) recommendation...Squats. Just make sure you do them correctly, with a spotter. And I thought I saw someone else say this, "check the ego at the door"
Wieght training is good but the only way to keep up with your crew is to increase cardio!! Mix up your cardio do one day of the runner for 45 min. then the next work out do 45 + min on a stationary bike. That is best way to build up stamina/endurance also during cardio sesions switch up your speed thus bringing your heart rate up.
Running up hills is always a good way to get results.