Workout Thread II

[KDawg]

What exactly did I say that was so wrong about it? Cardio, lifting/chest/ab exercises/eating habits all contribute to reducing fat. I clarified that in my second post, but slacking in some of those categories will do nothing for you. Feel free to point out the part of any of my posts that you disagreed with, and correct me.

Lifting does not spot reduce fat. Ever. Lifting builds muscle. Building muscle and dropping fat are two different ends of the fitness spectrum.

[KingGibbs]

Guys. You CAN spot rediuce belly fat. It's called liposuction and/ or tummy tuck.

[Elessar78]

I've got a gym at work with machines and treadmill and elliptical. Any suggestions for quick 15-20 min workouts?

[PleaseBlitz]

I am on Winter Break from grad school. I have one month to really up my game. Today was shoulders and biceps. Yesterday I did Plyo from P90X and then pullups in sets of 10 until i couldnt do any more, then same on the assistance machine until I had it set at 135 lbs of help. I think I did about 120 total pullups. /beastmode.

[Brotherz]

I've got a gym at work with machines and treadmill and elliptical. Any suggestions for quick 15-20 min workouts?

Personally, I'd prefer you grab a regular barbell. Put some weight on it. Do powercleans for 15 seconds straight. The rest for 45 seconds. Repeat that for 10 cycles. Nastiest ten minutes of your life.

Or if you have even less time I recommend Tabata training:

1) Run in place for 20 seconds
2) rest for 10 seconds
3) Mountain climbers for 20 seconds
4) rest for 10 seconds

REPEAT #1-4 4 times.

I am a big fan of HIIT. I am also a big fan of compound weight movements. Its really a simple matter of work. When you do a 200 pound powerclean or a 300 lb squat 10 times you are doing ALOT more work, engaging ALOT more muscle, burning ALOT more calories, promoting ALOT more testosterone production, stoking ALOT more basal metabolism post-workout than any amount of ez bar curling or nautilus stuff can do.

Big compound movements (obviously the weight is about pushing yourself, not a number - you might be able to bench 400 pounds of only 160 - whatever)- are efficient.

High intensity interval training is efficient.

Dumbell curls, tricep extensions, slow jogging or ellipticals all "work" - they just need to be done for hours longer than these other methods. If you love doing that stuff - knock yourself out. If you want to get results quickly from your exercise - intense and brief. Heavy and compound/bodyweight stuff. In my opinion.

[PleaseBlitz]

Chest abs and cardio today.

[Dr. Do Itch Big]

I hate people who curl on the squt rack. My back pain mostly gone. All my lifts have gone up. I am like at 270 for bench press and 300 for squat. Those being a 1 rep max. I plan on cutting during spring. I have never tried it any tips?

[Elessar78]

Personally, I'd prefer you grab a regular barbell. Put some weight on it. Do powercleans for 15 seconds straight. The rest for 45 seconds. Repeat that for 10 cycles. Nastiest ten minutes of your life.

Or if you have even less time I recommend Tabata training:

1) Run in place for 20 seconds
2) rest for 10 seconds
3) Mountain climbers for 20 seconds
4) rest for 10 seconds

REPEAT #1-4 4 times.

I am a big fan of HIIT. I am also a big fan of compound weight movements. Its really a simple matter of work. When you do a 200 pound powerclean or a 300 lb squat 10 times you are doing ALOT more work, engaging ALOT more muscle, burning ALOT more calories, promoting ALOT more testosterone production, stoking ALOT more basal metabolism post-workout than any amount of ez bar curling or nautilus stuff can do.

Big compound movements (obviously the weight is about pushing yourself, not a number - you might be able to bench 400 pounds of only 160 - whatever)- are efficient.

High intensity interval training is efficient.

Dumbell curls, tricep extensions, slow jogging or ellipticals all "work" - they just need to be done for hours longer than these other methods. If you love doing that stuff - knock yourself out. If you want to get results quickly from your exercise - intense and brief. Heavy and compound/bodyweight stuff. In my opinion.

Ah good stuff. Is there a modified power clean. It's a small workplace gym and I don't have space for a barbell. Can I modify power cleans with kettlebells?

The whole idea is a challenging weight, compound movements, short burst (15 seconds) followed by short recovery (45 seconds) which is one cycle build to ten cycles?

I'm familiar with Tabata and HIIT but did not think of it. Thanks.

[Koolblue13]

I finally got my p90x in the mail the other day, but I went on a punishing bender out of stress. It starts this week. The diet part is confusing me a bit though.

[PleaseBlitz]

I finally got my p90x in the mail the other day, but I went on a punishing bender out of stress. It starts this week. The diet part is confusing me a bit though.

Ive done P90X 4 times now. If you have any questions PM me. The diet plan is THE critical part. If you aren't going to do the diet, don't even bother.

Protip: Before you even start the program, stick Plyo in and try to do it. Just so you know what you are in for.

[Koolblue13]

Ive done P90X 4 times now. If you have any questions PM me. The diet plan is THE critical part. If you aren't going to do the diet, don't even bother.

Protip: Before you even start the program, stick Plyo in and try to do it. Just so you know what you are in for.

thank you

[Elessar78]

Extra motivation

http://www.cnn.com/2012/12/21/health...html?hpt=hp_c2

ll that training, regardless of the sport, may pay off in extra years, according to two recent studies.

[Brotherz]

Ah good stuff. Is there a modified power clean. It's a small workplace gym and I don't have space for a barbell. Can I modify power cleans with kettlebells?

The whole idea is a challenging weight, compound movements, short burst (15 seconds) followed by short recovery (45 seconds) which is one cycle build to ten cycles?

I'm familiar with Tabata and HIIT but did not think of it. Thanks.

It doesn't have to be powercleans by the way and YES, Kettlebells are fantastic. My point was if you really only have 20 minutes to workout (or really don't want to spend hours in the gym) you have to think efficiency. That means the more muscle you can engage the better. Bigger muscle groups like back, hips, quads over calves, biceps etc. Intensity over duration. Maximize "afterburn" effect - ie raising your metabolism POST workout versus maximizing calories burned during workout (although there are studies that say hiit can maximize both).

You could do pull-up, burpees, squats, etc. Doesn't have to be powercleans. They were just an example.

[PleaseBlitz]

Extra motivation

http://www.cnn.com/2012/12/21/health...html?hpt=hp_c2

Wait a minute. Fit people live longer now?







---------- Post added December-21st-2012 at 02:51 PM ----------

It doesn't have to be powercleans by the way and YES, Kettlebells are fantastic. My point was if you really only have 20 minutes to workout (or really don't want to spend hours in the gym) you have to think efficiency. That means the more muscle you can engage the better. Bigger muscle groups like back, hips, quads over calves, biceps etc. Intensity over duration. Maximize "afterburn" effect - ie raising your metabolism POST workout versus maximizing calories burned during workout (although there are studies that say hiit can maximize both).

You could do pull-up, burpees, squats, etc. Doesn't have to be powercleans. They were just an example.

If i need to squeeze in a workout in a short amount of time, i do this:



Takes 6 minutes. Leaves you wanting to

[Boots]

I finally got my p90x in the mail the other day, but I went on a punishing bender out of stress. It starts this week. The diet part is confusing me a bit though.

Like PleaseBlitz, I've been doing P90X and P90X2 for two years now. If you have any questions, feel free to ask.