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Health And Fitness
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Default Health And Fitness - 11-12-2012, 12:23 PM

This thread has been made to give people the opportunity to ask health and fitness related questions and discuss all matters to do with health and fitness.

Some areas you could ask questions about/post here about are;

Cardiovascular training (for instance);
  • HIIT
  • Aerobic interval training
  • Anaerobic interval training
  • Fartlek training
  • Circuit training
  • Your own personal plan
Muscular and strength training (such as);
  • Drop set training
  • Super set training
  • Time under tension training
  • High or low reps; which should you do?
  • How many sets should I be aiming to complete on each exercise?
  • Partials
  • Isometric training
  • Forced repetitions
  • Negative repetitions
  • Which exercises should I do?
  • Which is better, isolation or compound exercises?
  • Your own personal plan
Nutrition and overall good health (such as);
  • Nutrition plans
  • Clean eating
  • Proportions of carbohydrates, proteins and fats
  • Supplementation
  • Nutrition methods
  • Bulking
  • Cutting up
  • What should I be eating?
  • How do I know how many calories I need to consume?
  • Your own personal plan
Other
  • Weight loss
  • Exercises you can do at home to stay fit and healthy
  • Sports/ activities and sport/activity-specific training
  • Diseases
  • Cholesterol and blood pressure
  • Other medical issues/past medical history
  • Sports/fitness injuries

Above are a few things you could make posts in the section about. I will happily answer any questions you want answers to. However, anyone else can feel free to voice their own opinion and hand out advice.

If you want to make posts regarding anything to do with health and fitness with your advice, feel free to do so.

Note: In order to get across the subject of your post when replying to this thread, please use a title at the beginning stating what your post is about. For instance if I were to post my training plan, I would use the title "My Training Plan".



So, here's my fitness plan for example (imagine this as a new post);

My Fitness Plan


Code:
Before each workout attempt 8 sprints (100 meters each)


Day 1 - Chest + Back

Dumbbell bench press - 4 sets of 8+ reps

Dumbbell fly's - 4 sets of 10 reps

Cable crossovers - 4 sets of 10 reps

Decline dumbbell press - 4 sets of 8+ reps

Press ups - 4 sets of 20

Pull ups - 4 sets of 10

Cable row - 4 sets of 10

Lat pull down - 4 sets of 10

Cable pullovers - 4 sets of 10

Barbell row - 4 sets of 10


Day 2 - Biceps + Triceps

Cable rope push downs - 4 sets of 12

Dumbbell curls - 4 sets of 10

Reverse-grip extensions - 4 sets of 12

Barbell curls - 4 sets of 10

Skull crushers - 4 sets of  12

Hammer curls - 4 sets of 10

Close hand incline push up - 4 sets of 15


Day 3 - Shoulders + Legs + Abs

Dumbbell shoulder press - 4 sets of 10

Lateral raises - 4 sets of 12

Front raises - 4 sets of 12

Rear raises - 4 sets of 12

Upright row - 4 sets of 10

Shrugs -  4 sets of 15

Side crunch abs - 4 sets to failure

Ab crunches - 4 sets to failure

Leg raises - 4 sets of 15

Leg press - 4 sets of 10

Leg extension - 4 sets of 10

Seated leg curl - 4 sets of 10

Seated calf raise - 4 sets of 10
I'd be lying to you all if I said I manage to complete every exercise on this workout plan every time I go to the gym. However, for the most part this is what I do. I do sometimes run out of time to complete exercises. Although, I usually know how long I'm going to have in the gym so I prioritize which exercises I need to get done.

As well as lifting weights and doing short sprints, I finish off each workout with 40 minutes downstairs in the aqua based part of the gym, having a sauna and plunge a couple of times followed by a steam and plunge, and then finally I spend 10 minutes in the hydrotherapy pool.

I did create this plan on my own and didn't get someone else to make it for me. This is because due to my experience in the gym and my knowledge on health and fitness due to my current University course and past college course, I am aware of which exercises best suit me and why, as well as which exercises will help me reach my goals.


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Last edited by Pog; 11-12-2012 at 12:13 PM.
  
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Default 11-12-2012, 12:26 PM

Hm, If I'm not overweight, (I'm 6'4 167) but starting to put on a little weight, What should I do?
Like I honestly don't mind the extra weight, because my body frame is kind of skinny and I don't think extra mass would hurt, but I all want to expand muscle.
I've been going on recent hunger binges, not to put weight or anything, just have random hunger periods where I'll eat a lot...
Any ideas?
  
Advice please
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Default Advice please - 11-12-2012, 12:33 PM

yeah okay.

I'm a bit fat (lol) and im 14 years old with a knee damage on my right knee ( not cus im fat lol) anyways im to young to go to the gym but i want to. I dont do any sports or anything like that and i hate running.

any tips on what i should do to lose weight cus i would really like to try.

Tips please

@ If i run to much my knee hurts =/



Last edited by 88 CB; 11-12-2012 at 12:36 PM.
  
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Default 11-12-2012, 12:36 PM

when i going to the gymm they told me always work in sets so really nce u put the there.
actually this is a guide ;d really nice.
will checkt this a lot



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Default 11-12-2012, 12:41 PM

Quote:
Originally Posted by I'm Yami. View Post
Hm, If I'm not overweight, (I'm 6'4 167) but starting to put on a little weight, What should I do?
Like I honestly don't mind the extra weight, because my body frame is kind of skinny and I don't think extra mass would hurt, but I all want to expand muscle.
I've been going on recent hunger binges, not to put weight or anything, just have random hunger periods where I'll eat a lot...
Any ideas?
I'll reinforce the fact that I'm no professional before I give you my opinion on this.

I weigh approximately 70kg and I'm 6"4 which is 154 pounds (ish). According to pretty much any weight calculator this will deem me "underweight". In fact, the ideal weight for someone my height is about 181 pounds.

This means I have room to grow, as do you (and you're heavier than me). I can pretty much imagine what your frame looks like. I'm guessing you're one of those "skinny-fat" people who have a little bit of excess fat but aren't fat at all, and have a pretty small torso and legs?

If that's the case I'd say you're an Ectomorph. Going off your weight I'd personally advise you to hit the gym and eat MORE. You're technically underweight, that's why you're getting "hunger binges" as you call them. Someone your height and weight should be consuming 2500 calories a day, which is quite a lot when you think about it.

You don't need to watch the amount of food you eat, you just need to watch what you're eating. Don't binge out on crisps etc. Eat good carbs E.G; pasta.

If you want that muscle growth, lift weights and consume your 2500 calories but make sure you eat pretty much as much protein as you can. You want to be hitting 200+g protein to gain hard muscle.


Quote:
Originally Posted by 88 CB View Post
yeah okay.

I'm a bit fat (lol) and im 14 years old with a knee damage on my right knee ( not cus im fat lol) anyways im to young to go to the gym but i want to. I dont do any sports or anything like that and i hate running.

any tips on what i should do to lose weight cus i would really like to try.

Tips please

@ If i run to much my knee hurts =/
If you want to keep healthy and stop gaining unnecessary weight, you need to stop eating junk foods. That's the main problem for weight gains in young people. Obviously alongside lack of exercise.
If you get sore knees from running, try something like swimming. Or, just jog.
If you run for 30 minutes you'll burn a good couple of hundred calories. Which means if you stay disciplined and keep off the junk food, you'll get thinner. It's not miracle work though, it takes time.

Quote:
Originally Posted by Perroke View Post
when i going to the gymm they told me always work in sets so really nce u put the there.
actually this is a guide ;d really nice.
will checkt this a lot
When training it depends on what exercise you do as to how many repetitions and sets you complete. Everything will be different depending on the individuals end-goal, remember that.


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Last edited by Pog; 11-12-2012 at 12:44 PM.
  
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I'm Yami. (11-12-2012)
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