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  • #46
    Originally posted by shiggles View Post
    Thanks all! I feel great.

    I've been doing body weight exercises a bit. Admittedly not nearly as much as I could be doing. I drop and give myself 25 every now and then. I've also been progressing in planks. Man, planks can be brutal, they get me shaking in about 30 seconds.
    If you want, start doing more structured exercise about 3x a week. You can still do push-ups/etc anytime you want but I think you're at the perfect time to start developing your muscles. You'll keep losing fat (faster, as muscle tissue is more demanding of calories at rest, and also hormonal changes that tell the body to release stored fat) but more importantly you'll start building what's underneath.

    Stabby put forth a perfect analogy, which I'm going to alter slightly: Imagine your body is like a pool, and you throw some objects in it that will sink to the bottom, as you drain the pool, those objects will become visible. That's pretty much what building muscle is, throwing stuff into a pool and as you drain the pool (lose fat) those will become more and more apparent.

    I probably don't need to guide you to any specific websites since you've been here a bit. I'd focus on total body workouts but specifically start targeting your shoulders, someone else said it here but it's impossible to have strong shoulders without having strong arms/chest/back so yeah, start doing more, use leverage to make your body own body heavier. My only aim here is to be constructive obviously, if you're pleased with how things are progressing right now then there's no need to do more. I just think you'll stand to benefit from upping the intensity a little bit and really going for strength.
    I used to seriously post here, now I prefer to troll.

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    • #47
      Originally posted by iniQuity View Post
      If you want, start doing more structured exercise about 3x a week. You can still do push-ups/etc anytime you want but I think you're at the perfect time to start developing your muscles. You'll keep losing fat (faster, as muscle tissue is more demanding of calories at rest, and also hormonal changes that tell the body to release stored fat) but more importantly you'll start building what's underneath.

      Stabby put forth a perfect analogy, which I'm going to alter slightly: Imagine your body is like a pool, and you throw some objects in it that will sink to the bottom, as you drain the pool, those objects will become visible. That's pretty much what building muscle is, throwing stuff into a pool and as you drain the pool (lose fat) those will become more and more apparent.

      I probably don't need to guide you to any specific websites since you've been here a bit. I'd focus on total body workouts but specifically start targeting your shoulders, someone else said it here but it's impossible to have strong shoulders without having strong arms/chest/back so yeah, start doing more, use leverage to make your body own body heavier. My only aim here is to be constructive obviously, if you're pleased with how things are progressing right now then there's no need to do more. I just think you'll stand to benefit from upping the intensity a little bit and really going for strength.
      I couldn't agree more. My primary goal is to basically look like Bane, LOL. I'm going to focus more on the exercises Mark details in his Fitness e-book. They seem like an excellent basis for overall strength. Do you think 3x a week is a good frequency for doing the "essential movements?"
      A steak a day keeps the doctor away.

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      • #48
        Do you think 3x a week is a good frequency for doing the "essential movements?"
        Personally, I think twice a week is perfect. I am getting faster strength gains doing this workout (with sufficient rest days) then I ever did doing my 3x/week free weights workout at the gym (I'm a former personal trainer--BTDT with overtraining and chronic cardio.)
        Ancestral Nutrition Coaching
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        • #49
          I'm actually not entirely familiar with the PBF, I printed it out and gave it to a friend but only briefly thumbed through it. It does look like it's a good system based on bodyweight and such.

          2x, 3x I think the difference is really minimal. I pretty much workout daily, but only go really intensely (adding weight) about 2x I guess. I do tons of bodyweight stuff throughout the day mostly because I find it so fun, but some of it is very taxing. For instance, I just did some handstand pushups, which I'd consider heavy lifting, but it took me all of 5 minutes, so I don't really feel like I was working out, so the line is a little blurred with me between what constitutes a proper workout and what's just doing a quick couple of sets.

          I figure if you're fresh enough, and you're not sore, and you feel like working out then go for it, even if you've already put in your two heavy days.

          Bane is pretty low on the body fat scale but at one point was bigger than you! and he admittedly doesn't do a ton of exercise. The cool thing about muscles is that they really don't require a ton of stimulation and you'll see benefit from even doing something twice a week if you commit to it. Like I said, I exercise more frequently because I'm really into it and some stuff I'm doing I just want to get better at so it's a matter of constant practice that just so happens can end up being a pretty demanding workout. If I'm really sore I take time off but I'm getting better conditioned now so I find I don't get as sore as when I started and I can get away with doing something almost every day. If you're doing the type of lifting where you're really pushing hard and strong then sure, 2x is just fine, but I don't see why you can't do some push-ups everyday if you want to.
          I used to seriously post here, now I prefer to troll.

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          • #50
            Again, I couldn't be more thankful for all of your help and suggestions. Definitely going to up my workouts to *at least* 2x a week. 3x if I'm feeling frosty.
            A steak a day keeps the doctor away.

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            • #51
              Originally posted by kmacphee View Post
              Shiggles... You better be careful because you may and up with some of the same problems that I wrote a out a while back. Go to my blog and search "detriments of eating paleo/primal/low carb. This post was by far the most popular with over 8000 hits and counting. Hope this helps...congratulations by the way, your improvements are great!
              Just read it and chuckled, great post!
              You'll never see the light if you're in someone else's shadow, or said another way, life is like a dog sled team, if you're not the lead dog, the scenery never changes

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              • #52
                Originally posted by kmacphee View Post
                Shiggles... You better be careful because you may and up with some of the same problems that I wrote a out a while back. Go to my blog and search "detriments of eating paleo/primal/low carb. This post was by far the most popular with over 8000 hits and counting. Hope this helps...congratulations by the way, your improvements are great!
                Grats to Shiggles. Paleo is awesome isn't it? To kmacphee, you had me going for a second, you would have been one of the few people that actually didn't benefit from paleo. You should have added that you also lost extra weight, and had to buy new jeans to fit your slimmer waistline. That is the complaint all my buddies have about paleo
                "If man made it, don't eat it" - Jack Lallane

                People say I am on a "crazy" diet. What is so crazy about eating veggies, fruits, seafood and organ meats? Just because I don't eat whole wheat and processed food doesn't make my diet "crazy". Maybe everyone else with a SAD are the "crazy" ones for putting that junk in their system.

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                • #53
                  Great job Shiggles! The road of self-discovery is a rewarding one IMO. Great progress pics.

                  I'm a big fan of bodyweight workouts because they are relatively safe, do not require much equipment to execute and can be easily scaled to different levels of difficulty depending on the individual. 3x a week sounds about right. Target a different muscle group each day. For example, shoulders, arms and lats during your push-up day, abs during your ab day, and maybe a a day where you move the whole body like burpee days, Hindu squats, squat-kicks, skipping, lunges and so forth.

                  If I could recommend ONE piece of exercise equipment, I would recommend a 35 lb. kettlebell (maybe heavier if you're stronger). Just doing a basic kettlebell swing works wonders for cardiovascular health and total body toning. I use a 35 lb. and do 10 swings with the right hand, 10 left hand, 10R, 10L and 10 both hands. That makes 50 consecutive swings. Rest and repeat or do 100 consecutively if you can. That's a workout of the day in less than 10 minutes.

                  They look like this: http://www.youtube.com/watch?v=qW6ax...eature=related and this http://www.youtube.com/watch?v=OP3Mf...eature=related

                  The proper hip snap recruits the core, back, glutes and legs muscle and uses big muscles in the body - hence its effectiveness as a total body workout. As you progress, you can add more kettlebell exercises into your routine. Simple, quiet and relatively inexpensive. 5 minutes of proper form KB swinging with exhaust a normal person :-)
                  My Blog: http://fitafter40vancouver.blogspot.com

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