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File: fit2631_misty_anderson_working_out.jpg-(43.87KB, 500x667, misty_anderson_working_out.jpg)
2631 No. 2631 hide watch expand quickreply   [Reply]
I need to start work out.
Really for just health/strength, but I wouldn't mind getting a bit bigger, too. First, some background.

To me, I'm pretty skinny. 5'10-11, 160lbs on a good day. Was hitting the gym for a while (not knowing exactly what I was doing), but got some decent results. Got up to 170 and was looking good, feeling good. Then I got sick, started school, blah blah blah and I haven't been back in months.

Now i want to go again, but want to start fresh with actual good advice and an actual plan instead of picking exercises at random.

Any books to download or check out from a library or wherever would be awesome.
2 posts omitted. Click Reply to view.
No. 2635
>>2633
He also doesn't squat.
No. 2636
  Here are some easy meals he makes....
No. 2637
>>2636

Protein powder...protein powder...protein powder...enjoy your kidney problems.


File: fit2297_KA2004-R101-437-.jpg-(1.31MB, 1800x1200, KA2004-R101-437-.jpg)
2297 No. 2297 hide watch expand quickreply   [Reply]
How would one suggest getting lean and strong at the same time in preparation for the Military?

Canadian here, BMQ is coming up and I have done nothing but lurk and smoke.
3 posts omitted. Click Reply to view.
No. 2562
>>2298>>2301

Canadian Army has universality of service, like the U.S. Marines. Everyone has to be capable of basic infantry shit. Even the girls. If you're not in shape, start pounding pavement and iron NAOW!
No. 2605
>>2562

CF reserve (lol) infantry here. Yeah, on a basic level everyone has to be able to do something, but past the initial courses a cook isn't doing fuck all.
No. 2634
>>2605

This is true. On the other hand, OP has yet to pass basic, so..

Plus, not all of us are cooks. Weapon techs do a pretty physical job much of the time, and being in shape has always helped me out.


File: fit2627_1267903654383.jpg-(104.86KB, 700x630, 1267903654383.jpg)
2627 No. 2627 hide watch quickreply   [Reply]
Hey fit, You are the closes to a health board, so I hope you don't mind this odd question. Maybe it will pertain to your interests.

Whenever I have a nap, or even sleep for the night I NEVER wake up refreshed and alert... I am groggy, weak and even more tired than when I first went to sleep.

I get on average 8-9 hours of sleep a night.

Is there something wrong with me?
No. 2629
Maybe, you may just be oversleeping or it could be something else try sleeping less and see how that treats you, you could also try a caffeine nap take a caffeine pill then immediately lay down and take a nap after about 30-45 minutes you should wake up quite refreshed, just don't get addicted.
No. 2630
You're WAY oversleeping. I was doing that for a few months. Couldn't sleep less than 10 hours most nights. Cut it back to 7 and MAKE yourself get up. Set multiple alarms, have people call you and make sure you're up.

You'll feel like crap for a bit, but not any worse than you do now. Then you'll feel great.


File: fit2624_venice-beach-work-out-650733-sw.jpg-(59.29KB, 800x600, venice-beach-work-out-650733-sw.jpg)
2624 No. 2624 hide watch quickreply   [Reply]
I used all the snow we had up in VA recently to get fairly lazy and gain about 10 pounds. Now I'm trying to losse my winter weight while quickly while not starving myself.

Right now I weigh 170 and am 5'10. My daily workout is unit PT in the morning for 1.5 hours (weekdays, and this includes streching and formation time)

Running about 42 (50 in a few weeks) miles a week, 6-10 a day depending on the work out.

And push ups randomly interspersed through my day, it's the on thing I need to max my PT test.

I've also started trying to eat better, more salad and vegtables, carrots with dinner, less cafeteria burgers, almost no fries, ect.
No. 2625
File: fit2625_xfit1.jpg-(39.64KB, 400x300, xfit1.jpg)
2625
42 miles a week will make you small (or give you stress fxs)

Add some of these and some squats. good 2 go.
No. 2628
>>2625
I'm not to worried about getting small even when I was doing about 55 I was just pretty lean. And I've been running long enough to know how to avoid stress fractures.


File: fit2606_image-80-tap-water.gif-(68.69KB, 341x341, image-80-tap-water.gif)
2606 No. 2606 hide watch expand quickreply   [Reply]
Doing a bit of reading, "the exparts" seem to suggest drinking over 9000 oz (80oz, 2.4L) of water a day with no activity and a shit load more if you even get out of bed. Does anyone actually drink that much water, and how?

So the topic is, how much water (or other hydrating beverages) do you drink daily and the details thereof.

I've been drinking about 20 oz of water and ~3 Cokes a day. +1L of water if I do some bike riding.

I keep some of the empty 20oz coke bottles and fill them up from a Britta/Pur water pitcher. I change out the filters when the water develops a taste. (~6 months) I've got a 1L bottle for my mountain bike. (And I'll typically ride 4-6 miles at a medium pace, 10-12 mph avg.)

I got to reading about it because I'll occasionally get headaches (2 a month?) where it feels like the blood vessels behind my eyes and in my head are just pounding, and the only remedy I've found is to pop a couple Tylenols. (And that's the end of it.)

Exercising or reading 9mm M16 vs .45 cal AK47 threads makes it much worse. Waiting/toughing it out, lying down, dark rooms, stretching, fresh air, drinking more Coke, do nothing.
6 posts omitted. Click Reply to view.
No. 2622
File: fit2622_singleVanilla[1].gif-(20.70KB, 241x260, singleVanilla[1].gif)
2622
Hmm, yeah.

I've been trying to drink more water and less Coke, but how about other beverages?

Juice from concentrate, single servings of milk (real or soy). Any suggestions? (Cheap and portable, ideally.)
No. 2623
I'm drinking a little bit under a gallon per day, more if I have a specific race/pt test/competition I'm gearing up for. I drink pretty much only water except for meals (I'll have a glass of orang juice and milk) and right after a work out where I'll have a bottle of gatorade.

One of the easiest ways to increase your intake is to just carry a bottle with you and make sure you drink a set amount every hour or so. Also drink water with your meals, I'll typicaly drink a quater of a gallon with every meal.

>>2618
It's a good starting block, it's what my cross country coach told us to shoot for as a baseline and I ended up adjusting to about a gallon a day.
No. 2626
>>2622

Milk isn't bad. The problem is that soda and juice has calories, while water doesn't. If you eat the same amount of food calories, you'll naturally compensate by eating less the next meal or running more. You don't do the same with liquid calories.


File: fit2549_1252643222065.jpg-(84.00KB, 404x512, 1252643222065.jpg)
2549 No. 2549 hide watch expand quickreply   [Reply]
I started to workout again after about a year and a half of playing video games and eating shit... This is my schedule 3 days a week (mon, wed, fri) Bench: 170lbs 10x3/ Curl: 35lb dumbbells 10x3/ Triceps: 25lbs Single Arm Dumbbell Extensions10x3/ Forearm: 20lbs dumbbell wrist curls 20x3/ Traps: 50lbs dumbbell bent-over row 10x3/ 105(35x3)situps/ Jog 2.5 miles (never really timed myself.... Anything im missing beside squat (never really felt the need to squat)
7 posts omitted. Click Reply to view.
No. 2612
>>2593
An actual stress fracture won't be helped much by one week off. You're looking at months of rest.
Shin splints on the other hand are much more common, and have similar symptoms. They are muscle and tendon soreness which is best helped by good cooling down and moderate rest.

I'm sorry, but I think adding 100% volume after a week off is bad advice.

Other than that, good advice.
No. 2617
>>2612

What I meant is you want to take the time off before you risk getting a stress fracture - which as you said takes ages to heal properly.

You're right for most people - increasing in smaller increments (10% per week) is usually the safe norm. The nature of our training means we're increasing load at faster pace, which makes resting all the more important.
No. 2621
>>2617
Okay, I misunderstood your statement WRT the stress fractures, my apologies. We can probably agree to disagree.
Our two approaches have the same premise in mind though: cardio (running, not jogging) is an essential part of a workout program.

So OP can choose to go softly-softly with the jog-walk-jog to 3 mile run, or hardcore mode with 1 mile a day, week off, 2 miles a day and so on.
One thing I didn't emphasise with the gentle ramp-up is that it gives you time to wear in some good quality shoes -- probably not a problem for OP, but as general advice it is a critical consideration oft overlooked.

To reiterate: swimming is excellent advice, also push-ups, dips, squats... as many compound exercises as you can sub for isolation as possible IMHO.


File: fit2608_iron-gym-extreme.jpg-(11.55KB, 400x255, iron-gym-extreme.jpg)
2608 No. 2608 hide watch expand quickreply   [Reply]
So, /fit/, I've been thinking of picking up one of these for home workouts. A good number of my friends have them, and they like them, but one of them had a complaint - it can dig into and damage drywall.

Anyone here have one and had that problem? I would think that putting a bit of padding, even a towel or something in between it and the wall would remove the problem, but I figured I'd ask first.
1 post and 1 image omitted. Click Reply to view.
No. 2611
>>2608

I have one, I weigh about 245. No visible damage anywhere. If you live in a relatively modern building it'll probably be fine, but a coworker said he couldn't use his, his house is pretty old and he was afraid he was damaging his doorway (heard wood creaking and so on).

The padding on those things is a little thin, and it can mark up or dent the doorway. I haven't experimented with extra padding yet.

It's an ok product for what you pay for, what are they, $30?
No. 2613
>>2609
>Arnolds encyclopedia of bodybuildng

My brother has this book. Holy fuck is it huge. Arnold has it down to a fucking science.
No. 2615
>>2608
you could find the points of contact and somehow make them much larger to reduce the pressure

maybe get a thin piece of balsa wood and put it over the points of contact, or even across the top of the doorway. you wouldnt have to attach or nail it, just let the pressure of the bar hold it there while you are usin it


File: fit2545_wPBvP.jpg-(49.02KB, 400x400, wPBvP.jpg)
2545 No. 2545 hide watch quickreply   [Reply]
I have never been flexible. I would have had the Presidential Fitness Award in school if I hadn't failed the sit and reach portion.

HOW THE FUCK DO I GET FLEXIBLE WITHOUT INJURING MYSELF. Any tips, special stretches, and/or guides would be greatly appreciated.
No. 2603
Try "relax into stretching" by Pavel Tsatsouline.
No. 2604
Also "beyond stretching" by the same.
No. 2610
File: fit2610_Sara_Ivenhoe_body_shot.jpg-(53.85KB, 350x600, Sara_Ivenhoe_body_shot.jpg)
2610
this, or go ahead and buy/torrent a yoga DVD. Preferably one with a nice looking chick for an "instructor". Go through the DVD a few times a week... they will have instructions for what to do if you aren't flexible enough to perform the full poses/movements.

I recommend Sara Ivanhoe.


File: fit2601_1626637827_12b024a5fa_o.jpg-(85.84KB, 700x467, 1626637827_12b024a5fa_o.jpg)
2601 No. 2601 hide watch quickreply   [Reply]
OK /fit/ I have a confession.

At the end of 2008 I was in the best shape of my life. I was benching and SQUATZing very well for my size/body type (runner). I was also running the 5k (3.1 miles) at around 17:01.

Since my glory days I have gained about 25 pounds of fat, while atrophying all my muscle away.

I went on a run today. 2 miles. Finished it in 14:30. I promptly collapsed and threw up. Mentally, I can still run a mile in less than 5 minutes, physically, I almost died trying to run at 7 minute pace. Now that I realize how far I've fallen, I am ashamed.

I've gotten my resources from /fit/ and know what I need to do. What I am looking for is some hardcore ab stuff I can use to jump start, just some exercises I could do for 2 weeks or so to kind of jump-start my fitness. Right now my new found pooch is bouncing uncontrollably when I run, as before the muscle control I had kept (a much smaller to non-existant gut) close to my body and didn't bounce like this. It's causing me to throw up after runs without fail. I need to tighten up the muscles just enough so that I can begin to burn the fat off it.

Thanks in advance.
No. 2602
I also have a confession, I'm pregnant with your babies.

Stop being a deadbeat father!


File: fit2183_p90x.jpg-(190.26KB, 650x518, p90x.jpg)
2183 No. 2183 hide watch expand quickreply   [Reply]
Anyone else starting this for a new years resolution?
Started the Lean version on Monday, and its making me sore. I wouldn't have thought Yoga would be so freakin hard.
10 posts and 3 images omitted. Click Reply to view.
No. 2582
>>2503
Link please?
There's so fucking many different torrents and I don't know which one to choose.
No. 2599
>>2517
It's not bad, but I'd recommend the Insanity workout over it any day. P90X will get you in shape, but it's aimed more towards the people who are grossly out of shape with no ambition to work out.

The Insanity workout will kick your ass. It's 40 minutes of almost nonstop cardio and it gave me results that were leap years beyond P90x.
No. 2600
>>2599

I can testify to the craziness of insanity


File: fit2584_TMposter.jpg-(2.51MB, 1600x2110, TMposter.jpg)
2584 No. 2584 hide watch expand quickreply   [Reply]
Ok, /fit/ - how many of you participate in any races?
Pic related, I'll be there this May.
5 posts omitted. Click Reply to view.
No. 2596
>>2594
Been trying to convince my buddy to come along with me - he's extremely overconfident though, i'm a little concerned i'd end up carrying him after mile 3. we'll see how it goes.
No. 2597
>>2584
This seems awesome and it's less than 2 hours away from my house. I know I'll finish, but it may take me all day. I have less than 60 days to train for this and right now I can barely run a mile in 8 minutes. Obviously I would not be competing but it could defiantly help be a goal for me, and who knows the next time it will be so close to me.

Maybe if I can get some friends to join this could be a good experience.
No. 2598
>>2597
Just sign up! It's not going to be an all-out death sprint. It'll be very tough, yes, but you could easily get into the proper shape between now and then. Not only will it be a great personal achievement, but they will have FREE BEER at the end (and it's for a great cause). There are plenty of good guys on here who know of great training programs for endurance and strength. Just ask!
militaryathlete.com
crossfitendurance.com
as well as others. But those two are my fav.
>>2596
Do you know your start time? Mine is the first heat at 11 am. I'll be with a wrestling buddy and we'll be racing another group of friends. We don't have a team name set in stone, yet, but I'll eventually post it here so maybe we can meet up at the end and down a cold one (or five) and celebrate.


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