any of y'all into working out?

[AcGold]

Been climbing the hills in Calgary during summer, best one I've found is in Edgemont near Nosehill. Real steep and good to run up.

[metallicat]

Can anyone give me some reputable advice or links to articles on cardio training and how to maximize it? Like paying attention to heart rate...etc.

[Tron_fdc]

There is a TON of info over at steroid.com forums. It's probably NSFW...no nudes or anything like that, but yeah, the link says enough about what's in there.

Yes, it is a site that advocates steroid use. I get that. However, if you can get past that and look in the nutritional and training section, there is a massive amount of info that anyone can tap into and use. I have spent days upon days reading through it all, and modified my diet and workout plan to some of the ideas in there. There is a LOAD of info for you ectomorphs out there that can't gain weight, as well as people like me that can stack on pounds without even trying.

FYI I was around 17-19% BF about 3 months ago, and now I'm well under 15% (6'1", 200lbs). This was with a slight change in diet, and a small increase in exercise. Almost no weight loss either, although I rarely (if ever) weigh myself.

Rule of thumb: You can't out-train a bad diet. I commend everyone who has decided to give a healthy lifestyle a go (in whatever way you choose) but if you can't get your diet sorted it's not going to do much for you long term.

And yes, steroids=bad. Although from what I understand there seems to be a lot of ways to safely cycle while minimizing your risk exposure. I've never done them, but I sure have read a lot in those forums from what seem to be VERY knowledgeable individuals. It's fascinating for me to watch these guys go through body recomps; used "properly" steroids have some profound results on humans. It also blew me away on the types of people doing them; triathletes to bodybuilders all seem to dabble. Some of which I would have never thought would find use in high testosterone levels.

Anyway. Just a lot of really interesting reading for those with time on their hands.

[DoubleF]

Any of you use a fitness tracker to supplement/track your activities?

I use a Jawbone up24 which seems pretty good. Not sure how it stacks against a fitbit or Nike Fuel, but it seems ok so far. I like how the UP can share information across apps (at least on iphone or ipad) like myfitnessapp etc. (Not sure about android)

The up24 goes for about $120-140 online (even amazon), but at bestbuy.ca, I've noticed them going for about $50-70 bucks.

[blankall]

Originally Posted by t0rrent98

I should rephrased what I wrote. It's not that he's telling to me skip leg days, hes telling me to do less of it. You can take my word for it but I'm no twig when it comes to Legs through I can't say the same about my Upper Body.

I'm no where near Martin St. Louis or Benson Henderson Thighs through but I'm sure someday I will get there. Heh.

Since I play Goalie for Ball and Ice, my Legs are pretty strong.

For some reason, I seem to avoid cardio. I really need to start it up for conditioning reasons. And the fact that I'm 6 feet tall weighing in at 158lbs and trying to bulk up to at least 180lbs.



What do you think of Nitric Oxide?

If you're 6 feet and less than 160 lbs you do not have legs that are too big. The vast majority of your weight is kept in your legs. Even 10 lbs of pure upper body lean mass is a lot.

You should never cut back on legs, and work them as much as they can handle. When you work legs you release far more androgens into your body, which leads to gains everywhere. Also doing compound workouts like deadlifts or squats will help you develop muscle everywhere too.

If your goal is gaining 20 lbs of lean mass, hit those legs.

[blankall]

Originally Posted by Slava

Right and I should clarify that I'm not eating like 500g of protein a day and most people who track theirs wouldn't be either. At this point I have less than a gram per pound and haven't ever hit as much as 1.5g per pound. But eating like 200g of protein a day is a serious challenge to do that from food. That's why these shakes are useful.

Do you need 200g of protein a day? You have to keep in mind that a lot of people pushing the ultra high protein diets are professional body builders on performance enhancing drugs. They are taking drugs that are telling their bodies to divert all normal energy processes into building muscle. For them it makes sense to eat as much protein as possible.

For the average person, there is nothing you get in a protein shake that you won't get from eating properly. If you're eating foods like lean chicken breast, fish, eggs, etc...then getting proper protein should be no problem.

[undercoverbrother]

Originally Posted by peter12

More or less, I just do a combo of bench, standing military press, squats, and deadlifts three times a week. Just with that combo, I have seen pretty decent results over the last 12 months. I've been starting to get the extra energy to add cardio days in between.

That is near what I do, there really is no need to be in the weight room for hours on end. Go in 45-60 mins of work and get out.


You might want to chuck in something that targets your back, pull ups, bent over rows.

[cral12]

Originally Posted by DoubleF

Any of you use a fitness tracker to supplement/track your activities?

I use a Jawbone up24 which seems pretty good. Not sure how it stacks against a fitbit or Nike Fuel, but it seems ok so far. I like how the UP can share information across apps (at least on iphone or ipad) like myfitnessapp etc. (Not sure about android)

The up24 goes for about $120-140 online (even amazon), but at bestbuy.ca, I've noticed them going for about $50-70 bucks.

I use the Runtastic Orbit with Runtastic Pro app - like both a lot.

[cral12]

Tried in a separate thread but anyone try Bowflex Max Trainer M5
The wife wants something for fitness - treadmill, elliptical etc. for the winter months (so have some time!).

TechCrunch had a decent review for it.

Thanks

[AcGold]

The question with those kind of things is usually durability, whether it can handle use over time or if the little pieces fall apart.

[DoubleF]

Originally Posted by cral12

I use the Runtastic Orbit with Runtastic Pro app - like both a lot.

Do you find it helps to maintain a good regimen so to speak?

I started to monitor myself about a month ago and the info is surprising and interesting to note. I've been dropping weight like crazy (about a pound a week) even though I've been trying to gain weight. I'm pretty sure it has something to do with increased sleep and change in types of activities. (Averaging 1.5 hours more sleep + less gym, more disc golf which changes the pedometer from 3k steps on regular workout days to about 11k steps average per day .

[blueski]

This is a little out of the ordinary but here's one objective measure, resting heart rate from 63 to 45bpm after only 4 weeks of a 10 week program.

The Wim Hof Method is involves exposure to cold, meditation, stretching and breathing exercises. About an hour a day at most.

I instantly increased my max pushups from 30 to 45 after five minutes of breathing. I can now do 68 pushups while holding my breath after just four weeks in the course. My wife went from 10 to 22 after five minutes.

My goal is to ski with only shorts at minus 15 this winter. I might SUP the bow on a cold day too. While these are fun stunts, I am really benefiting already in terms of sleep, insanely better mood and better concentration.

I am pretty sure the breathing technique alone delays the onset of lactic acid build up. Would be curious to see if a hockey shift would go easier after doing this right before hopping over the boards.

http://www.wimhofmethod.com/

The recent documentary on the guy.
http://www.vice.com/en_ca/video/iceman

Laird Hamilton on the Power of Breathing to Succeed with Lewis Howes
https://www.youtube.com/watch?v=sTU3reidiWY

He trained people for two days and then took them up Kilamanjaro in a 48 hours without anyone becoming ill for a group world record:
http://www.reuters.com/article/2014/...0IK29Y20141031

Then he did it again last year with another group in 32 hours:
http://www.icemanwimhof.com/wim-hof-...ithin-32-hours

[-TC-]

Originally Posted by t0rrent98

Always been told by my buddies that I should do more Upper and stop doing Lower.

that's ridiculous...

my question to you is; what is your ultimate objective? do you want to be fit? do you want to be strong? is it cosmetic (i.e. t-shirt muscles)?

each of those has a requirement and they are not the same.

[-TC-]

Originally Posted by burnin_vernon

How would staying in a 15 rep range affect my strength, endurance, appearance, or cardio? I am increasing weight at a fairly regular pace.
.

I'm in the same boat... over 40, focused on functional strength, not concerned with mass.

I alternate and employ the confusion principle, meaning one day/week I'll go light and high reps (12 - 15) and another week go heavy and low (6 max.)...the other thing is body weight/plyometric type stuff. TRX is awesome and there are tons of exercises you can do with little or no weight.

My biggest issue is recovery. I have to force myself to rest.

[-TC-]

Originally Posted by oilers_fan

Can anyone give me some reputable advice or links to articles on cardio training and how to maximize it? Like paying attention to heart rate...etc.

research interval training and/or tabata training...

you don't need no stinkin treadmill

[t0rrent98]

Originally Posted by -TC-

that's ridiculous...

my question to you is; what is your ultimate objective? do you want to be fit? do you want to be strong? is it cosmetic (i.e. t-shirt muscles)?

each of those has a requirement and they are not the same.

I've answsered this a while back when we had this discussion but it's because I'm lagging in the upper body portion.

These days I'm doing up a hypertrophy workout. 3 days a week. Mon/Fri for Upper and Wed for Lower and I switch up my exercises every 6-8 weeks, but I'll soon switch it to 4 days a week and do Mon/Thurs Upper and Tues/Fri Lower but we will see.

Upper body looking pretty decent right now still lagging in the chest area but thats slowing coming along.

[blankall]

Originally Posted by t0rrent98

I've answsered this a while back when we had this discussion but it's because I'm lagging in the upper body portion.

These days I'm doing up a hypertrophy workout. 3 days a week. Mon/Fri for Upper and Wed for Lower and I switch up my exercises every 6-8 weeks, but I'll soon switch it to 4 days a week and do Mon/Thurs Upper and Tues/Fri Lower but we will see.

Upper body looking pretty decent right now still lagging in the chest area but thats slowing coming along.

On leg days focus on compound workouts like deadlifts and squats. Those will develop your upper body too. Nothing makes you big all over like heavy squats.

[t0rrent98]

Originally Posted by blankall

On leg days focus on compound workouts like deadlifts and squats. Those will develop your upper body too. Nothing makes you big all over like heavy squats.

As of right now I am doing Sumo Deadlifts, I may switch to conventional soon.

[Slava]

Originally Posted by blueski

This is a little out of the ordinary but here's one objective measure, resting heart rate from 63 to 45bpm after only 4 weeks of a 10 week program.

The Wim Hof Method is involves exposure to cold, meditation, stretching and breathing exercises. About an hour a day at most.

I instantly increased my max pushups from 30 to 45 after five minutes of breathing. I can now do 68 pushups while holding my breath after just four weeks in the course. My wife went from 10 to 22 after five minutes.

My goal is to ski with only shorts at minus 15 this winter. I might SUP the bow on a cold day too. While these are fun stunts, I am really benefiting already in terms of sleep, insanely better mood and better concentration.

I am pretty sure the breathing technique alone delays the onset of lactic acid build up. Would be curious to see if a hockey shift would go easier after doing this right before hopping over the boards.

http://www.wimhofmethod.com/

The recent documentary on the guy.
http://www.vice.com/en_ca/video/iceman

Laird Hamilton on the Power of Breathing to Succeed with Lewis Howes
https://www.youtube.com/watch?v=sTU3reidiWY

He trained people for two days and then took them up Kilamanjaro in a 48 hours without anyone becoming ill for a group world record:
http://www.reuters.com/article/2014/...0IK29Y20141031

Then he did it again last year with another group in 32 hours:
http://www.icemanwimhof.com/wim-hof-...ithin-32-hours

I'm interested in that, but there is almost no chance I want to pay $180 Euros to try it out.

[blueski]

Originally Posted by Slava

I'm interested in that, but there is almost no chance I want to pay $180 Euros to try it out.

Well then today is your lucky day Slava! Try it out for free at this link:
http://www.highexistence.com/the-wim...immune-system/

Do the breathing exercise twice a day, one time with the pushups and some stretching/easy yoga poses. And go cold water for the last 30 seconds of your shower once a day.

I would suggest if you feel a lot of benefit after a week, go for the 180 Euro 10 week course. It has a two week money back guarantee. So after 14 days, it you aren't satisfied they will give you money back.

I should get a commission for this