Best way to get in shape?

[NoWorries]

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.

Great work on cutting down! Keep it up. Next step is 1 a day...

[NoWorries]

Originally Posted by 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?

Yeah, it would be good to be able to keep up the regular squats if you could - maybe get a squat rack and barbell for at home and on squat days work out at home?

Can you do any of the Olympic lifts at the new gym - clean and snatch? These are great for explosiveness and power, although they do not replace the squat, they really help to build power...

I would be tempted to go with the gym that has the pool. I love swimming, but I do not have access to a pool. Like Azure said, swimming is a fantastic workout, but I don't have any real experience with programming for it. I would have to google on it a bit.

I would see about getting some type of instruction for different strokes to improve efficiency and technique while incorporating it into your workout.

[MickMcGeough]

Originally Posted by oilers_fan

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.

Jesus do not do squats unless you've been shown how to do them. I agree that, all around, they're one of the best weight exercises out there but there's also a very high risk of injury if you don't have the correct form, or an existing back injury (that you might not even be aware of). Doing squats should not cause you any back pain while you're doing the exercise.

I have a compressed disc in my lower back that went undetected until I started doing squats regularly. My back got so bad one day I couldn't even get out of bed. And that was with good form. Get someone to show you how to do them and if you still have back pain, get it looked at by a good sports physio before you continue doing them.

[Shazam]

Originally Posted by oilers_fan

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.

If you're just starting out, do the leg press machine instead. Squats are great but you need to build up some strength and technique first.

[Sliver]

I exercise on my elliptical 30 minutes when I wake up six days a week and I don't eat at fast food restaurants. Keeps me in decent shape.

[metallicat]

Well I have no issues with regular, and front squats, it's just the overhead ones in which my form needs to improve.

[NoWorries]

Originally Posted by oilers_fan

Well I have no issues with regular, and front squats, it's just the overhead ones in which my form needs to improve.

I'd try to get some video of yourself when doing them to see where your form may be off and work on correcting them.

[NoWorries]

Originally Posted by Shazam

If you're just starting out, do the leg press machine instead. Squats are great but you need to build up some strength and technique first.

In my opinion I would rather start lighter on regular squats and work your way up. You need to strengthen stabilizer muscles as well, otherwise you will create muscle imbalances and really injure yourself. Squatting with free weights allows your body to move in a natural path etc.

If you are just squatting and do not have access to someone to show you how to squat, buy the book Starting Strength - it is extremely detailed. You can also find information online, but nothing beats the book in my opinion.

[Shazam]

Yes, leg press machine = regular squats. I just recommend the machine because I never ever barbell squat without a spotter.

[Azure]

Originally Posted by Shazam

Yes, leg press machine = regular squats. I just recommend the machine because I never ever barbell squat without a spotter.

You're kidding, right?

You're in no way stimulating all the muscles that a regular squat stimulates by using the leg press. Not to mention the complete lack of stabilizer muscles, and the fact that your core is doing absolutely nothing on the leg press.

My squat is south of 300# right now, but my leg press at its peak was over 1,500#. In high school. Even though I never practiced it. What does that tell you about the similarities?

As for safety squatting, if your gym has a power rack, they usually come with safety bars on the side. Just set them to a few inches below your normal depth, and you're good to go. That way when you can't rack the bar anymore, you can just set them down on the safety bars and get out from under it. As for actually dropping the bar, I've actually never seen this happen, and talking to a lot of squatters, they've never seen people actually dropping a bar loaded with weights that they were trying to squat with.

The bars are supposed to be able to catch up to 1,000# most of the time though, so even if you do drop it, its not like you're going to hurt yourself.

[NoWorries]

Originally Posted by Shazam

Yes, leg press machine = regular squats. I just recommend the machine because I never ever barbell squat without a spotter.

As Azure mentioned a squat rack allows squatting without a spotter. I have a power rack with adjustable safety pins and adjustable rack. It allows both my wife and me to squat safely without a spotter. It would be difficult for my wife to spot me alone (I workout at home) when squatting.

Another option is an Olympic bar with rubber bumper plates and a matted floor - that is equipment that is designed to be dropped.

[GreenTeaFrapp]

Originally Posted by Shazam

Yes, leg press machine = regular squats. I just recommend the machine because I never ever barbell squat without a spotter.

Some leg press machines are a heck of a lot more dangerous then a squat rack.

[Azure]

Originally Posted by NoWorries

Another option is an Olympic bar with rubber bumper plates and a matted floor - that is equipment that is designed to be dropped.

But make sure you know how to unload a weighted bar from your the 'squat' hold.

You can easily hurt yourself if one side of the bar catches and the other side drops. Nothing like having a couple hundred pounds jerk your shoulder back.

[NoWorries]

Originally Posted by Azure

But make sure you know how to unload a weighted bar from your the 'squat' hold.

You can easily hurt yourself if one side of the bar catches and the other side drops. Nothing like having a couple hundred pounds jerk your shoulder back.

Yes, good point - forgot to mention that!

[rubecube]

I jammed by knuckle between the rack and bar last night. Still hurts today.

[metallicat]

Originally Posted by NoWorries

I'd try to get some video of yourself when doing them to see where your form may be off and work on correcting them.

I should try that actually. I should probably do it for all lifts in fact, considering I work out at home and don't go to a gym.

[Azure]

Originally Posted by rubecube

I jammed by knuckle between the rack and bar last night. Still hurts today.

Well, goes without saying that you WILL hurt yourself while working out. Those of us that are lucky only jam our knuckles between the rack and the bar, or hit stub our toe on a heavy weight, or sprain an ankle, but some of us have more serious injuries.

Dave Tate had like 15-20 serious injuries during his lifting career, and he's still going strong.

Right now, I'm dealing with a fractured sternum from last year in December that seems to have completely screwed up my chest and upper back. Taking a week off from the deadlift to see what happens. Wish I had access to a swimming pool and a hot tub though.

Originally Posted by oilers_fan

I should try that actually. I should probably do it for all lifts in fact, considering I work out at home and don't go to a gym.

The age of the internet. I read an article the other day that it is very rare for someone to NEVER have bad form. And when they try to hit 1RM, their form is almost never right, considering you're lifting a weight heavier than what your body is accustomed too. The secret is to maintain as good as form as 'possible'....which happens when you get into the routine/habit of executing a lift properly because you practiced that lift for 2 weeks with 10# on the bar, and the perfect catch on a power clean, or the extension on a push press, or the arched back on the bench press, knees pushed out on the squat, straight back on the deadlift....all these things happen because you practice your technique with lighter weights.

There is no substitute to learning the overhead squat other than actually doing the overhead squat. Simply none.

The front squat, goblet squat, leg press(which IMO is an unnatural movement), regular squat, and numerous other leg exercises can make it easier, but the actually execution of the overhead squat is perfected by practicing it.

Its interesting.....NHL players have access to the best fitness equipment, trainers and plans in the world. Rich Hesketh models a personal fitness plan for EACH player in the summer, according to their genetics, body type, what they need to improve on, etc, etc. And yet, despite ALL that, players come back to the ice, back into the skates starting in August already. Why? Because despite all the exercises you can do to improve your skating, nothing benefits as much as hitting the ice with a power skating coach, with a technique coach, or simply skating wind sprints around the rink to improve your quickness, ability, execution, endurance and speed.

The squats can make your legs stronger, but the rink makes you better. Its like that with every exercise, every sport.

There is no substitute for doing the real thing.

[NoWorries]

Originally Posted by Azure

Well, goes without saying that you WILL hurt yourself while working out. Those of us that are lucky only jam our knuckles between the rack and the bar, or hit stub our toe on a heavy weight, or sprain an ankle, but some of us have more serious injuries.

Dave Tate had like 15-20 serious injuries during his lifting career, and he's still going strong.

Right now, I'm dealing with a fractured sternum from last year in December that seems to have completely screwed up my chest and upper back. Taking a week off from the deadlift to see what happens. Wish I had access to a swimming pool and a hot tub though.



The age of the internet. I read an article the other day that it is very rare for someone to NEVER have bad form. And when they try to hit 1RM, their form is almost never right, considering you're lifting a weight heavier than what your body is accustomed too. The secret is to maintain as good as form as 'possible'....which happens when you get into the routine/habit of executing a lift properly because you practiced that lift for 2 weeks with 10# on the bar, and the perfect catch on a power clean, or the extension on a push press, or the arched back on the bench press, knees pushed out on the squat, straight back on the deadlift....all these things happen because you practice your technique with lighter weights.

There is no substitute to learning the overhead squat other than actually doing the overhead squat. Simply none.

The front squat, goblet squat, leg press(which IMO is an unnatural movement), regular squat, and numerous other leg exercises can make it easier, but the actually execution of the overhead squat is perfected by practicing it.

Its interesting.....NHL players have access to the best fitness equipment, trainers and plans in the world. Rich Hesketh models a personal fitness plan for EACH player in the summer, according to their genetics, body type, what they need to improve on, etc, etc. And yet, despite ALL that, players come back to the ice, back into the skates starting in August already. Why? Because despite all the exercises you can do to improve your skating, nothing benefits as much as hitting the ice with a power skating coach, with a technique coach, or simply skating wind sprints around the rink to improve your quickness, ability, execution, endurance and speed.

The squats can make your legs stronger, but the rink makes you better. Its like that with every exercise, every sport.

There is no substitute for doing the real thing.

Great post! I am out of thanks, but this needed to be said again anyway!

[thesmugger]

www.builtforshow.com

I read this book in chapters and it had some pretty good stuff in it. Good year long program to follow. I didn't really like the "Hook up" part but there is some truth to what he says in his book on that stuff..

Starts with upperbody/lowerbody stuff then goes to doing lots of squats, bench and deadlifts.. Maybe a guy like Azue could make a comment on this I've been reading your posts and you really seem to know your stuff,

[Azure]

Originally Posted by thesmugger

www.builtforshow.com

I read this book in chapters and it had some pretty good stuff in it. Good year long program to follow. I didn't really like the "Hook up" part but there is some truth to what he says in his book on that stuff..

Starts with upperbody/lowerbody stuff then goes to doing lots of squats, bench and deadlifts.. Maybe a guy like Azue could make a comment on this I've been reading your posts and you really seem to know your stuff,

Without even actually looking at the book I can already say it'll be good.

Nate Green. Enough said.

http://thenategreenexperience.com/