Best way to get in shape?

[Azure]

Originally Posted by Buff

What do some of the fitness experts think of the Spartacus workout?

http://www.military.com/military-fit...s-workout.html

Different variation of some really good workouts. Lots of core stuff. Like that they use weights. Love that they promote the goblet squat.

[Buff]

I was hoping you would answer. I'm thinking of giving it a try. Aside from playing hockey 2-3 times per week, and running on the treadmill on the nights I don't make it to hockey, I don't do much else and while I'm maintaining my current weight, I want to lose more, but I'm not seeing much progress in the way of toning. A big part has to do with my diet. I was doing really well with what I've been eating, but fell off the track a few months ago and haven't been motivated enough to get back to eating healthier, and less portions. I think I'll add the Spartacus and see how it goes.

A year ago I found the onehundredpushups.com challenge (as well as the 200 situps and 100 squats), but I just couldn't get into those. The Spartacus has a bit more variety and I wouldn't get bored with it as quickly. It helps that my wife will also try the Spartacus with me, so I have somebody to keep me going.

[Azure]

Since you play hockey I'll assume that you want to get BETTER at hockey, in regards to the fitness levels.

The Spartacus workout will work for that. Like I said lots of core stuff, good resistance with the addition of the weights, and they promote the goblet squat, which is an essential exercise to increase hip, groin, quad and overall leg flexibility and fitness(if done properly).

My only issue with the workout is that you have to be self motivating. Tough to do, even for me, and I do a lot of stuff like this. I've been doing Insanity the past month and on my deadlift, squat, bench press days, or any other non Insanity workouts I have one hell of a time keeping myself motivated.

And only because I'm use to having the Insanity guy yell at me to keep going.

Which is why I would suggest something like P90X or Insanity. Videos that show you what to do are great. And if you want to increase your fitness levels for hockey, Insanity is great. Especially all the core stuff.

Doing pushups, situps or body weight squats are great, but you have to fit them into a program, and push yourself to do more in less time, or push yourself to get 100 of each, or work up to such levels.

Again, this is where Insanity is great. Every 2nd week you do a fit test, and you can measure your improvements from 2 weeks before.

And the cold hard truth is that you get better. 4 weeks ago I couldn't finish the Cardio Power workout. Now I can do it almost from start to finish, and at a faster pace than the people on the video do it.

It gets amazing results.

[GreenLantern]

The Sparticus was tough. Every 3-4 weeks I take a break from my routine work outs and throw in a few weeks of full body compound exercises.

I did the Sparticus work out for two weeks followed by another work out Mens Health outlined that I altered slightly to help tone. I have never sweat like that lifting weights, and it is very intense. I consider myself to be in pretty good shape with a great diet, and I was huffing and puffing during this exercise. You can go slower if you find it to hard, or switch down from 60 to 45 or 30 seconds or something similar.

It isn't something I would continue for months on end, but it would be a great way to burn some fat fast. Remember though your body will adjust to this quickly, you can increase weight and/or switch the order of the exercises to keep your body guessing.

Make sure your diet always matches your work outs, meaning if you are lifting heavy and running lots of cardio, you won't see results unless your diet is equally as intense.

[Cowperson]

Originally Posted by Tron_fdc

What kind of chin up bar did you get?

Chin ups are hard as hell, but are such a great exercise. Same as push ups....toss in 100 of those with the chin ups, and you'll see some great gains.

I have a hairline fracture of the lower left tibia right now, so no running.

It's been biking, hiking, pushups and situps. The 100 pushups goal is a worthy one for sure.

Strangest thing that works every summer . . . . I have 4 acres and about 2.25 of those acres are under tall grass. I've got a thistle problem that spraying doesn't seem to correct, so, for mindless exercise under a hot sun, I'm out there for a half hour or longer at a time, right about now, whacking thistle heads off with a sharp hoe in a grid pattern. Repetitive exercise that really firms things up. Hundreds of whacks.

Surprisingly, raking deep, dead grass, meaning you really have to lean on it, on the other 1.75 acres for a half hour or so at a time is a great supplement to that. Really burns the shoulders and back of the neck.

Basically, being a field hand like I was when I was 17 still works and, after a day at the office, the whacking and raking is pretty laid-back, non-intellectual, mindless, sweaty stuff out on the dusty prairie. I like it.

That probably helps virtually no one but me, but there you go . . . .

Back to running in two weeks though, after a six week layoff. Half marathon in Oregon in early September.

Cowperson

[GreenLantern]

Cowperson you ever compete in a bi or triathlon?

That is something I have always looked at wanting to try but am such a wuss.

What got you started in running marathons?

[Coach]

Originally Posted by Tron_fdc

What kind of chin up bar did you get?

Chin ups are hard as hell, but are such a great exercise. Same as push ups....toss in 100 of those with the chin ups, and you'll see some great gains.

I got a Perfect Pull-Up for super cheap because I was working at Sportchek at the time. Its fantastic if you dont mind drilling a few holes in your door frame. It gives you a lot of different options with regards to different types of chin ups (easier to more advanced ones).

[grambo]

If you have access to a barbell/rack and weights, a really easy program is Pavel's Power to the People, 2 sets of 5 reps of deadlift and press (overhead), look it up it's easy and fast. Starting Strength has been mentioned I'm sure as well, very good book and the novice workout is also fast (3x a week for about an hour). Strength training is a very easy way to notice positive changes in your body and athletic ability, and is intrinsically motivating as you put more weight on the bar every time (assuming you enjoy the process, some do not).

CrossFit is another option for GPP if you are willing to pay the money and commit the time/intensity, CrossFit Calgary is an excellent facility with great coahces, but you are looking at $200ish a month.

6 pack/abs is entirely due to diet, cut out junky carbs like bread and sweets and eat a maintenance level of calories.

[Pinner]

Originally Posted by grambo

6 pack/abs is entirely due to diet, cut out junky carbs like bread and sweets and eat a maintenance level of calories.

Genetics, age and metabolism have more to do with fitness than fit people think. When I was young I had a great body with very little, or no effort and I could eat anything.

Once/if, your metabolism crashes it's all over.

[Azure]

Originally Posted by Pinner

Genetics, age and metabolism have more to do with fitness than fit people think. When I was young I had a great body with very little, or no effort and I could eat anything.

Once/if, your metabolism crashes it's all over.

If you eat right and exercise, plus maintain a healthy amount of lean body mass, your metabolism can stay relatively high for a longer amount of time.

Its the people that eat like crap, and when they turn 30, everything starts to slow down. And they get fat and blame it on the slower metabolism.

[Pinner]

Ok sure,

All things being equal, I dropped 35lbs (220 to 185) in 2 months and immediately regained it in the next 2 months. I have slowly gained more forcing myself to eat 1 meal a day because I have no appetite.

My doctor can't find anything wrong, I just did more blood work today.

I met a dietitian and she suggested maybe my adrenal glands are messed up.

Getting my liver enzymes checked and testing for Hep b,& c.

If I could eat maybe my metabolism would kick in, but it seems my body is in starvation mode. Savoring every calorie

[rubecube]

Originally Posted by grambo

6 pack/abs is entirely due to diet, cut out junky carbs like bread and sweets and eat a maintenance level of calories.

Bread is fine if it's healthy bread and eaten in moderation.

[d_phaneuf]

I had read before that having definition of the abs had most to do with body fat%

it needs to be anywhere from 6-10% depending on the person

[rubecube]

Originally Posted by diane_phaneuf

I had read before that having definition of the abs had most to do with body fat%

it needs to be anywhere from 6-10% depending on the person

Yep, this is true. Although I heard it can be up to 12%.

[Azure]

Originally Posted by rubecube

Yep, this is true. Although I heard it can be up to 12%.

True.

But the abs need to be more built out.

They are a muscle group, and it is entirely possible to have them show at 15%.

[rubecube]

Originally Posted by Azure

True.

But the abs need to be more built out.

They are a muscle group, and it is entirely possible to have them show at 15%.

Yep, this is true as well. I have no idea what my body fat is but I can usually see at least my top two abs. It's the bottom two that are hardest to get.

[GreenLantern]

http://www.exrx.net/ExInfo/Etiquette.html

Good read about Gym Etiquette for anyone to follow, from the newbie to the experienced gym rat.

[Tron_fdc]

Originally Posted by GreenLantern

http://www.exrx.net/ExInfo/Etiquette.html

Good read about Gym Etiquette for anyone to follow, from the newbie to the experienced gym rat.

THIS.

And for the love of god, don't urinate in the shower, or shave in the steam room.

[flamesrule_kipper34]

Getting the bottom abs are by far the hardest to get, upper ones are easier.

Getting abs are much harder for women in general.

Abs ARE related to genes in a lot of way.

For many men to get abs you have to initially lower your body fat to anything from 6-9% and then once you see definition you can raise your body fat to a more realistic level of 12% perhaps even 15% depending on who you are.

Abs are done with people who employ good diet practices and not so much with good exercise habits (though they are important too).

Most people should work strict abs only twice three times a week and not everyday, they need to repair and recover too like every other muscle.

As for diet, controlling sodium (salt) and drinking plenty of water and moderating carbs and basically all kinds of food is essential too.

[flames_1987]

Great time to decide to get into shape considering how small of a window in Calgary we have for nice weather. I found picking up a hobby or any rec. sports helps a ton. Me and my roomate each bought tennis rackets this summer, play here and there for half hour to an hour and it really helps.