Best way to get in shape?

[Peanut]

So, I have another question for those with all the knowledge in here (NoWorries, Azure, etc.). I saw a trainer on TV who was pretty negative towards elliptical trainers because the movement doesn't have 'application in real life' like a treadmill, stairs, and bike exercise would have. Would you agree that cardio on the elliptical is not as "good" because you never do those motions in real life? And this leads to my second question: my friend took me to a high-intensity aerobics class at GoodLife yesterday. It was definitely an intense cardio workout, but again, the movements in there don't have a lot of "real life" applications (unless you like to clap and bounce around a lot I guess ). So is it a "worse" workout to be doing aerobics when I could be doing a spin class/running stairs/jogging for an hour instead?

[thesmugger]

Originally Posted by Azure

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

Nate Green. Enough said.

http://thenategreenexperience.com/

I took some notes before I would buy it.

Do you think 3 times per week at the gym is enough for someone bulking? His Fall program goes 4x8 5x5 3x12 So pretty much it switches to 2 upperbody one week, one leg. two legs the next one upperbody..

Fall Phase 1

A
Dumbbell Bench Press (change it to bench press?)
Wide Grip Rows
Underhand lat pull downs
DB Should Bress
Reverse Crunch

B
Front Squat
Step ups
Supine hip extension
Cable Wood Chops
Side Plank

His programs change up after this..

[Azure]

Originally Posted by Peanut

So, I have another question for those with all the knowledge in here (NoWorries, Azure, etc.). I saw a trainer on TV who was pretty negative towards elliptical trainers because the movement doesn't have 'application in real life' like a treadmill, stairs, and bike exercise would have. Would you agree that cardio on the elliptical is not as "good" because you never do those motions in real life?

Trainer on TV?

They should pay me to be a trainer on TV and I could say something stupid too.

Seriously though, he makes absolutely no sense. Especially if he thinks that a treadmill simulates the actual motion of walking in real life. It doesn't, because the treadmill is powering your walk, so you don't really generate any power from your hips and core when you're walking on a treadmill. Not really 'real life' in the practical way the trainer was talking about.

The idea behind any cardio should be to get the HR up. Swimming does this better than rowing, rowing does this better than running, running does it better than biking, and biking does it better than walking. More muscles you use, the easier it is to increase your HR.

Because I've never really used the elliptical, I can't say how well it would do, but simply from watching the actual motion involved, I would say it is as good as tool to do cardio as anything else. Maybe even better because you're using more muscles, plus you're not banging up your knees which happens to runners, especially the heavy ones.

If what the trainer said would actually be true, why squat? I mean, its not like people actual simulate the parallel squat motion in real life all the time, right? Or why deadlift? How many people pick up something from the floor on a daily basis? Why clean? Why press? There are numerous, numerous lifts and exercises that are really in no way associated to what the average person does in real life. But, the deadlift builds a stronger back, the squat a stronger core/hip/lower body, the press/clean builds a stronger upper body, and being stronger in those areas can help you throughout your life. Same thing with cardio. Do enough cardio and you'll get into decently good shape, and suddenly you're not as tired. You have more energy. Walking the stairs at the office is less of a challenge and more of an easy, and on and on and on.

For you, you would notice the difference when you're hauling the little one around all the time. Or picking other kids up, or with the busy schedule mothers always have. The application of having a healthy and strong heart with a good cardiovascular system in YOUR life, is immense. As it usually is with everyone else too.

And this leads to my second question: my friend took me to a high-intensity aerobics class at GoodLife yesterday. It was definitely an intense cardio workout, but again, the movements in there don't have a lot of "real life" applications (unless you like to clap and bounce around a lot I guess ). So is it a "worse" workout to be doing aerobics when I could be doing a spin class/running stairs/jogging for an hour instead?

You should be doing what you enjoy, first of all. After that, there are more benefits involved with doing high-intensity work as opposed to going to a spinning class for an hour.

Don't worry about the 'real life' approach. Do what you enjoy.

Now, the trainer wasn't exactly WRONG. He was just WRONG in regards to the audience he was presenting his message too.

His message is better geared towards the athlete. Sport-specific training they call it. For example, a hockey player won't spend the majority of his time working the upper body. The majority of his workouts will be based around core/lower body strength, because the life and job of a hockey player is based around unitizing that core/lower body strength. Its usually interesting when you see pictures of hockey players, and they're not seriously ripped. Not bulging biceps, etc, etc. Because they don't train to have bulging biceps. It doesn't benefit them.

Football players have a bigger need for upper body strength. Especially the offensive/defensive linemen. Which is why when you follow Joe Defranco's training programs, you notice he has a lot of upper body strength/power/endurance work for his football athletes. Again, sport specific training.

As it goes with all kinds of different sports.

But, the average person isn't that seriously involved that sport specific training becomes a priority, and usually just being a very good shape will allow you to outpace most other people you play with.

And the average mom will NEVER notice the difference that a elliptical has between a treadmill or a bike.

[Azure]

Originally Posted by thesmugger

I took some notes before I would buy it.

Do you think 3 times per week at the gym is enough for someone bulking? His Fall program goes 4x8 5x5 3x12 So pretty much it switches to 2 upperbody one week, one leg. two legs the next one upperbody..

Fall Phase 1

A
Dumbbell Bench Press (change it to bench press?)
Wide Grip Rows
Underhand lat pull downs
DB Should Bress
Reverse Crunch

B
Front Squat
Step ups
Supine hip extension
Cable Wood Chops
Side Plank

His programs change up after this..

No deadlifts? No regular squats? Unless he adds them later on.

As for how many times you should lift, I do 2 on, 1 off, 3 on, 1 off, but I'm focusing more on cardio these days. Flipping tires and such.

If you're strictly looking to bulk, provided you lift heavy enough, absolutely you can gain significant body mass with lifting 3x per week. Just make sure you get enough protein/fat in your diet.

In fact, my biggest gains ever were made on this deadlift program. And they only ask you to deadlift once per week, and nothing else. IRRC, I do believe I went from a 200# deadlift to 450# in ten weeks. Lifting once per week.

[thesmugger]

Fall Phase 2

Upperbody

Barbell bent-over row
Incline Bench Press
Wide Grip lat pulldown
Dip

Lowerbody
Deadlifts
Bulgarian split squat
Goblet Squat
cable reverse wood chop

Edit: He also changes up the way to do sets and reps in the winter program. Looks like it gets more intense for winter,spring and summer. This is all I can remember maybe I should just pick the book up lol

[Peanut]

Originally Posted by Azure

Trainer on TV?

They should pay me to be a trainer on TV and I could say something stupid too.
...

You should be doing what you enjoy, first of all. After that, there are more benefits involved with doing high-intensity work as opposed to going to a spinning class for an hour.

...

And the average mom will NEVER notice the difference that a elliptical has between a treadmill or a bike.

I know... it seemed weird to me too. But I have been watching a lot of SLICE network these days, and there are a lot of weight-loss shows with TV-trainers, so... what can I say.

As for the second part I quoted - I kind of thought that spinning WAS high intensity cardio?

I didn't really enjoy the high-intensity aerobics that much, I will say that. Everything we did was so freaking bouncy. I'd much prefer running hills or stairs or something.

Anyways, thanks for your input, Azure!!

[Flame Of Liberty]

Originally Posted by Peanut

So, I have another question for those with all the knowledge in here (NoWorries, Azure, etc.). I saw a trainer on TV who was pretty negative towards elliptical trainers because the movement doesn't have 'application in real life' like a treadmill, stairs, and bike exercise would have. Would you agree that cardio on the elliptical is not as "good" because you never do those motions in real life? And this leads to my second question: my friend took me to a high-intensity aerobics class at GoodLife yesterday. It was definitely an intense cardio workout, but again, the movements in there don't have a lot of "real life" applications (unless you like to clap and bounce around a lot I guess ). So is it a "worse" workout to be doing aerobics when I could be doing a spin class/running stairs/jogging for an hour instead?

Well, I go to the gym where people train to prepare for competition. A couple of women there even won some comptetition/tournamnts (fitness, figure, even kickbox) and man, they are in shape!

Needless to say, I've NEVER seen them on elliptical. Not once. When they do cardio, they do steppers (or whatever that thing is called), and sometimes they run. But they never do elliptical (or spinning for that matter). So take it for what it's worth...

[GreenTeaFrapp]

Originally Posted by Flame Of Liberty

Needless to say, I've NEVER seen them on elliptical. Not once. When they do cardio, they do steppers (or whatever that thing is called), and sometimes they run. But they never do elliptical (or spinning for that matter). So take it for what it's worth...

Probably because those machines force you to keep up with them while ellipticals and bikes allow you to set your own pace.

[Machiavelli]

So I'm a runner.

Is there any way I can prevent the pain I often get in my shins?

[rubecube]

Originally Posted by Machiavelli

So I'm a runner.

Is there any way I can prevent the pain I often get in my shins?

Don't run on hard surfaces (i.e. pavement). Find a track or some grass to run on. Get better shoes.

[Azure]

Originally Posted by thesmugger

Fall Phase 2

Upperbody

Barbell bent-over row
Incline Bench Press
Wide Grip lat pulldown
Dip

Lowerbody
Deadlifts
Bulgarian split squat
Goblet Squat
cable reverse wood chop

Edit: He also changes up the way to do sets and reps in the winter program. Looks like it gets more intense for winter,spring and summer. This is all I can remember maybe I should just pick the book up lol

Ah, that sounds better. Yeah, between those 4 routines, you're covering a lot of good lifts. Interesting that he includes the Bulgarian split-squat. Not a lot of trainers get their clients to do that because its so damn hard.

[GreenTeaFrapp]

Originally Posted by Machiavelli

So I'm a runner.

Is there any way I can prevent the pain I often get in my shins?

Don't run.

[CaptainCrunch]

Originally Posted by Machiavelli

So I'm a runner.

Is there any way I can prevent the pain I often get in my shins?

Believe it or not I had those for the first couple of month that I started using the treadmill, but they've faded out now. I get a big screaming pain in my calves now for the first 10 minutes but I can just push through them now.

BTW Azure, I tried those Romanian Squats that you were talking about. That was errr interesting.

[NoWorries]

Originally Posted by Peanut

So, I have another question for those with all the knowledge in here (NoWorries, Azure, etc.). I saw a trainer on TV who was pretty negative towards elliptical trainers because the movement doesn't have 'application in real life' like a treadmill, stairs, and bike exercise would have. Would you agree that cardio on the elliptical is not as "good" because you never do those motions in real life? And this leads to my second question: my friend took me to a high-intensity aerobics class at GoodLife yesterday. It was definitely an intense cardio workout, but again, the movements in there don't have a lot of "real life" applications (unless you like to clap and bounce around a lot I guess ). So is it a "worse" workout to be doing aerobics when I could be doing a spin class/running stairs/jogging for an hour instead?

In my opinion, the elliptical forces you to move in an unnatural way. My parents bought one and I guess the idea is to use it to minimize impact to the joints, but I found it forced me to move in a pattern that did not fit for me and like a smith machine is to squatting, I think the elliptical is the same thing for running. I think a treadmill is better than an elliptical though. If you enjoy running though, I would do it out side if at all possible - I only use my treadmill when working out if I need to use my weights during a workout. If it is strictly for a run I will go outside. In hindsight I would buy a rower instead of a treadmill, but oh well, live and learn. Another thing is treadmills are not fast enough for sprinting, and that is what I do most for running anyway.

If I were to rate the equipment/exercises I would go something like this:

swimming/rowing > running/cycling > treadmill > elliptical

As far as your second question, clapping and bouncing does not sound that effective, but I guess with out knowing what they are doing and for how long, I can't say how effective it would be.

Most people I think would benefit a heck of a lot more just doing something like this (full range of motion on all excercises - this will look familiar to anybody that has looked at/ or done crossfit ):

as many rounds as possible in 10 minutes of:
5 pullups
10 pushups
15 squats

3 times a week for cardio than aerobics...but I am not really sure what is involved in the aerobics.

[NoWorries]

Originally Posted by Azure

If what the trainer said would actually be true, why squat? I mean, its not like people actual simulate the parallel squat motion in real life all the time, right? Or why deadlift? How many people pick up something from the floor on a daily basis? Why clean? Why press? There are numerous, numerous lifts and exercises that are really in no way associated to what the average person does in real life. But, the deadlift builds a stronger back, the squat a stronger core/hip/lower body, the press/clean builds a stronger upper body, and being stronger in those areas can help you throughout your life. Same thing with cardio. Do enough cardio and you'll get into decently good shape, and suddenly you're not as tired. You have more energy. Walking the stairs at the office is less of a challenge and more of an easy, and on and on and on.

I'm going to have to disagree with this a little bit.

Do you ever sit to take a crap? That is squatting at its finest - for most people, below parallel I'd bet.

Deadlifting will probably be the best movement that translates to real life. As a parent you are constantly picking up after kids, cleaning up a mess on the floor etc.

Clean and press - ever pick up a box to put on a shelf? Help a buddy move? Clean up that spare bedroom or the basement?

Squatting, deadlifting and pressing happen constantly in my life in general just through daily living. I'd argue most people go through those movements all the time. For me, I'm cutting and hauling firewood for the next few weeks...You can bet I'm thankfull for all my deadlifting, squatting and clean & jerks...as I can do that work and not wake up sore the next day!

Maybe I'm a weirdo though - my wife would agree to that I'm sure!

[NoWorries]

Originally Posted by Machiavelli

So I'm a runner.

Is there any way I can prevent the pain I often get in my shins?

I am not much of a runner, but google POSE running and you might find something helpful. It could be your footwear as well...just a thought.

[mikey_the_redneck]

Originally Posted by Machiavelli

So I'm a runner.

Is there any way I can prevent the pain I often get in my shins?

Your running "form" can have something to do with this. Make sure you are running with your body totally upright and your head up too. Make sure the middle of your foot is striking the ground and not your heel......

When I got shin pains I would usually take a few days off from running and start again after that.

And dont cheap out on shoes.......especially if you are on pavement.

[NoWorries]

Originally Posted by thesmugger

I took some notes before I would buy it.

Do you think 3 times per week at the gym is enough for someone bulking? His Fall program goes 4x8 5x5 3x12 So pretty much it switches to 2 upperbody one week, one leg. two legs the next one upperbody..

3 times a week is plenty with the right exercises and intensity.

Starting Strength is 3 times a week M, W, F or 3 non-consecutive days. The rest days are extremely important as is quality sleep. This is when your body builds and repairs its tissues. And quality food - and lots of it...that is if you are trying to gain weight.

Does his book give you proper instruction on how to do the lifts?

If not, I would recommend Starting Strength! No surprise I am sure...

[Machiavelli]

Thanks a lot guys. I've got a good pair of Nike cross-trainers but I do run on pavement. That must be part of the reason because I'm a soccer player and have never had issues on grass.

[Azure]

Originally Posted by CaptainCrunch

Believe it or not I had those for the first couple of month that I started using the treadmill, but they've faded out now. I get a big screaming pain in my calves now for the first 10 minutes but I can just push through them now.

BTW Azure, I tried those Romanian Squats that you were talking about. That was errr interesting.

You mean the Romanian Deadlift? Or the Bulgarian split squat?

The split squat is literally one of the toughest lifts I have ever done.