Best way to get in shape?

[Azure]

Diet pop.

[GreenTeaFrapp]

Originally Posted by Azure

Diet pop.

Of course! Who needs deadlifts or squats when you have the wonder of zero calorie artificial sweeteners to get you fit?

[rubecube]

Quick question:

I'm looking for a good leg exercise to replace my leg press on Day 1. I have no intentions of trying to bulk up, just looking for lean muscle and tone. My week's leg repetitions look a little like this:

Day 1 -

Leg press 3 x 20

Day 2 -

Smith Machine Squat 3 x 20
Standing calf-raise 2 x 25

Day 3 -

Dumbell lunge 4 x 10 (each leg)

[GreenTeaFrapp]

Are you doing those three days on consecutive days?

Skip ALL those exercises and do squats three days a week with five sets of five reps each. Make sure you go to parallel or below when doing squats.

[rubecube]

Originally Posted by GreenTeaFrapp

Are you doing those three days on consecutive days?

Skip ALL those exercises and do squats three days a week with five sets of five reps each. Make sure you go to parallel or below when doing squats.

No, I go day 1, rest, day 2, rest, day 3, rest, rest, etc. I do interval training with my weights and then just do light cardio on the rest days (except days 6 & 7).

[GreenTeaFrapp]

Originally Posted by rubecube

No, I go day 1, rest, day 2, rest, day 3, rest, rest, etc. I do interval training with my weights and then just do light cardio on the rest days (except days 6 & 7).

Well, do barbell squats on all three days then. No Smith Machines because their movement is unnatural and unsafe for squats.

If you don't want to get bulky, then eat enough to get bulky. The only way for most people to get big is to eat big in addition to working out.

[NoWorries]

Originally Posted by rubecube

Quick question:

I'm looking for a good leg exercise to replace my leg press on Day 1. I have no intentions of trying to bulk up, just looking for lean muscle and tone. My week's leg repetitions look a little like this:

Day 1 -

Leg press 3 x 20

Day 2 -

Smith Machine Squat 3 x 20
Standing calf-raise 2 x 25

Day 3 -

Dumbell lunge 4 x 10 (each leg)

Originally Posted by GreenTeaFrapp

Are you doing those three days on consecutive days?

Skip ALL those exercises and do squats three days a week with five sets of five reps each. Make sure you go to parallel or below when doing squats.

I agree mostly with what GreenTeaFrapp has said, but I would make one slight change and only do 3 sets. In my opinion, squatting at that volume leads to burn out faster and you want to prolong linear gains for as long as possible. Start at a comfortable weight that you can perform the squat with correct form at and add weight (like 5 lbs) each workout. Make sure you go below parallel.

Some good places online to check squat form:

http://www.strengthmill.net/forum/forumdisplay.php?f=36
http://startingstrength.wikia.com/wi..._Strength_Wiki

It is a good idea to take video of yourself so you can at least see if you are doing it correctly and make adjustments as they are required.

I still do this on most days I squat.

[NoWorries]

Originally Posted by GreenTeaFrapp

Well, do barbell squats on all three days then. No Smith Machines because their movement is unnatural and unsafe for squats.

If you don't want to get bulky, then eat enough to get bulky. The only way for most people to get big is to eat big in addition to working out.

I think you mean, if you don't want to get bulky, don't eat enough to get bulky. You have to eat a lot to gain size.

I did that this past January for ~6 weeks while doing starting strength and the eating became tougher than the workouts - no joke.

And I agree 100% on the smith machine. Do barbell squats - your body will thank you...and you will be much stronger.

[TSXCman]

since you guys are on the squats topic:

What is the best alternative to regular squats? I do not feel good with the bar resting across the shoulder blades so close to the spine, no matter the padding or proper positioning. Just personally doesnt feel good

[metallicat]

Can you do front squats? I realize they probably work different muscles, but...

[rubecube]

Originally Posted by TSXCman

since you guys are on the squats topic:

What is the best alternative to regular squats? I do not feel good with the bar resting across the shoulder blades so close to the spine, no matter the padding or proper positioning. Just personally doesnt feel good

Maybe dumbbell thrusters?

[NoWorries]

Originally Posted by TSXCman

since you guys are on the squats topic:

What is the best alternative to regular squats? I do not feel good with the bar resting across the shoulder blades so close to the spine, no matter the padding or proper positioning. Just personally doesnt feel good

Do you mean it is painful on the spine...? I remember when I first started, they felt awkward. Are you sure you have it in the correct position? Is it a high bar or low bar squat. Mark Rippitoe advocates the low bar squat although off the top of my head I am not sure why that is...could be because you can lift more...

Anyway, you can do pistols (one-legged squats) - if you have no problem doing 10 consective per leg (always make sure you go below parallel when squatting), you can start adding weight by holding on to plates, dumbells, kettlebells...etc.

You can also do tabata squats - 20 seconds of as many air squats as possible followed be 10 seconds rest. Repeat for 6 - 8 sets.

Walking lunges are good for the legs...add weight with dumbells etc. Make sure the trailing knee kisses the ground so to speak.

Overhead squats, front squats as mentioned (although some people have problems with this position due to the wrist flexiblity) are also good.

Having said that, I don't really think anything replaces squats - they just stimulate the body and build strength.

If it really is just a case of uncomfortability, I would start warming up with just the bar until you are comfortable doing that and slowly add weight until you are comfortable going heavy.

Check out the links I listed above for correct squat form etc.

Forgot to add that sprinting is also a fantastic exercise.

[metallicat]

Overhead squats, man I just can't get those myself. Those just kill my back. I'm obviously not doing them properly, but damn they hurt.

[GreenLantern]

Right now I am on the fence on what to do about my gym. My (free) student membership ran out Sept 1st since I graduated in the spring.. so I no longer have access to my local Universities fine facilities (which is the best gym in the city bar none) without paying the monthly fee. I don't mind paying a monthly fee, but the kicker is parking. Since I am currently a University employee I am entitled to a parking pass, but I have to pay $20 a month for this pass and it is still a good 10 minute walk from the gym. When winter hits in the prairies, 10 minutes is a long time

So its $65 a month and a 10-15 minute walk to the gym, OR I go to this new Civic Center (Shaw center) that just opened up near my place. They have an Olympic size swimming pool (i will get to this in a moment), brand new weight lifting facilities and a full sized indoor track which is really nice. I would be sold on this place since it is A) 5 minutes from my house (Campus is roughly 20-25 depending on traffic), B) brand new facility!

The problem is when I went to test it out for a day, they didn't have a squat machine! It is common knowledge for weight lifting that if you aren't doing squats, you aren't doing it right. All they have is a smith machine and like NoWorries already said, those are garbage for squats. So I guess my only alternative is either stay at my current gym for $30 more a month, or go to the new gym and do goblet squats.. which I find do not work nearly as well as regular squats.

Ok now that my life story is on the table I have a new question, swimming lanes! I find that with hockey my joints get enough high impact and I don't need to be sprinting all the time (even though I always make sure to do two sets of 20 minute interval sprints a week, that is a must for fat burn). I am not a fan of jogging I never really have been, I prefer the bike or row machine, hell even the eliptical.

My question for the swimmers in the crowd is, what are the essentials that a "newb" needs to know to hit the lanes? I have heard from a few people that goggles and ear plugs are a must, swim trunks? Any type works to start? Cap is optional based on chlorine damage to the hair?

What about technique? I am confident in my swimming abilities, I have grown up in the water at the lake etc.. but I am far from a pro. Worth it to take a refresher course? Just hop in and swim for a bit and maybe compare my moves with vidoes on youtube and articles on the internet?

[dissentowner]

Originally Posted by GreenTeaFrapp

Of course! Who needs deadlifts or squats when you have the wonder of zero calorie artificial sweeteners to get you fit?

You definitely need to exercise however diet pop is a god send to us who have an addiction to sodas. Before I got into shape I was consuming 4-5 pepsi's a day. Now I have maybe 2 diet pepsi's a day and about 8 glasses of water.

[Azure]

Originally Posted by GreenTeaFrapp

Of course! Who needs deadlifts or squats when you have the wonder of zero calorie artificial sweeteners to get you fit?

Hey I was being serious.

[Azure]

Originally Posted by TSXCman

since you guys are on the squats topic:

What is the best alternative to regular squats? I do not feel good with the bar resting across the shoulder blades so close to the spine, no matter the padding or proper positioning. Just personally doesnt feel good

Do deadlifts and shrugs to build up your trap muscles and it won't feel as 'bad' anymore.

[Azure]

Originally Posted by dissentowner

You definitely need to exercise however diet pop is a god send to us who have an addiction to sodas. Before I got into shape I was consuming 4-5 pepsi's a day. Now I have maybe 2 diet pepsi's a day and about 8 glasses of water.

It also helps when you're craving something sweet in general.

Artificial sweeteners are better than consuming a bunch of refined carbs. But, I would never drink more than 1 per day, if that.

[Azure]

Swimming as one of the best workouts out there, after deadlifts and squats of course. Because of the even resistance against ALL your muscles, you tend to get a very balanced workout done.

If you're a heavier guy, running will obviously be a problem, and biking, especially on the stationary bike can be a PITA, so swimming is always a good replacement. In fact, if you have access to a swimming pool, I would highly recommend using it, a lot.

Because you're using all your whole body, you tend to be able to raise your HR easier, and you can burn a lot more fat. Biking/running hits the legs, and the core, but leaves your upper body alone. And upper body cardio is very important, especially if you do weights. Swimming helps increase blood flow to the muscles in your upper body which helps to promote healing and recovery. It can also help increase your range of motion, which will help you activate more muscle tissue which helps when you're involved in a certain activity like hockey/weight lifting/etc, etc.

More muscle tissue being activated equals a body more capable of preforming better at those events.

As for everything else about swimming, its been years since I've actually swam in a swimming pool, so I wouldn't know how to start out.

[Phanuthier]

Originally Posted by Azure

Swimming as one of the best workouts out there, after deadlifts and squats of course. Because of the even resistance against ALL your muscles, you tend to get a very balanced workout done.

If you're a heavier guy, running will obviously be a problem, and biking, especially on the stationary bike can be a PITA, so swimming is always a good replacement. In fact, if you have access to a swimming pool, I would highly recommend using it, a lot.

Because you're using all your whole body, you tend to be able to raise your HR easier, and you can burn a lot more fat. Biking/running hits the legs, and the core, but leaves your upper body alone. And upper body cardio is very important, especially if you do weights. Swimming helps increase blood flow to the muscles in your upper body which helps to promote healing and recovery. It can also help increase your range of motion, which will help you activate more muscle tissue which helps when you're involved in a certain activity like hockey/weight lifting/etc, etc.

More muscle tissue being activated equals a body more capable of preforming better at those events.

As for everything else about swimming, its been years since I've actually swam in a swimming pool, so I wouldn't know how to start out.

Interesting, thanks for the info Azure! I might have to get back into swimming. Even though I play a lot of soccer, I realized this weekend that my legs got really fatigued from hiking and doing long outdoor climbing routes where there was a lot of stepping up (versus more upper body in indoor climbing). Two things I'm trying to work on right now, better lower body endurance (ha ha ha, ya I heard myself say it too) and a stronger core.

I used to do a lot of swimming, but stopped for a decade and the last time I was in a pool, I was exhausted after 50m