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Workout/Staying in Shape Thread

526K views 6K replies 634 participants last post by  Nostalgia 
#1 ·
Thought I would bring this thread back, has died many times before but hopefully we can keep it going this time. Basically discuss anything to do with working out, weight lifting, body building, dieting, etc. Feel free to give people tips, ask and answer questions, whatever you guys want.

I started pretty recently myself. Never did anything up until I was like 18 as I was always playing high school sports so never had to worry about getting out of shape. Started doing casually since then and now been going hard for the past 4 months about. I am stronger in virtually every area now, stuff is starting to take shape and I am pretty damn happy with the results.

Goal now is to bulk up, which is tougher then it sounds :$
 
#5,304 ·
Been doing high weight/low reps for the past couple of months, really been making progress (hitting PB's frequently) but my cardio has gone down the shitter as a result, completely neglected it. Do you guys put a lot of time into cardio during your workouts and if so what do you do? (treadmill, jump rope etc)
 
#5,318 ·
I am pretty strict usually but during the winter I'll have a few days were I'll just drink and go out to restaurants. I don't get cravings for chocolate, pizza and stuff

For 8 months of the year I eat more than my body weight in protein (salmon, chicken , Turkey, steak, wild boar, ostrich, kangaroo and crocodile burgers) Carbs through oatmeal(with scoop of protein powder), brown rice, whole pasta, sweet potato and normal potato. Fibre through fruit and veg. Fats through mainly nuts and whatever Fats are in the meats I eat. Drink plenty water. Basically my food game, just mix it up. If I'm in a rush I'll have a protein shake and throw in some oats for a slow burning carbs.
I'm not 1 to calorie count. I just eat every 3 hours...using a meat, a carb and fibre. I don't use a calculator, measure my sizes, have a food diary or anything. Just if I'm not getting progress then it's not working and needs changing. It works for me so I'm happy :)
 
#5,354 ·
Just to update........My back was hurting more doing the Alternate Dumbbell Press because the increased weight caused me to sag/arch over. I've stuck with the same weight, but decreased the amount of reps i do. I was doing 10 each arm, now im doing 8. It's so much more effective making sure you stand straight, and not allowing your back to arch. I can feel so many more muscles working now. It's killer, but it feels fucking great!

Im starting to see my 6-pack come through now also. It's given me a massive incentive to keep going. Knowing what im doing is actually working is a massive motivator!
 
#5,364 ·
Been working myself into adapting the methodology of performing 20 burpees, then moving across the room, performing 19, then walk across the room, execute 18, and so on, all the way until you get down to 1. It helps stabilize the rest of the workout, or at least that is what I have found. I just reached 210 reps in precisely 15 minutes so that feels good. Another ingredient I'm throwing in is the performance of 4 pushups over the course of 15-16 seconds for 20 whole minutes, no stoppages, no rests.
 
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#5,405 · (Edited)
Oh crap, been here for a few years now and only just seen this thread.
Been on a losing weight mission, just over 1 week out from hitting a year, lost 91 lbs (officially, although I didn't weigh in til 3 weeks after I started) so far. Slowed down considerably over the last few months which was hard to take, was totally flying throughout months 1-6. It'll be a mixture of my metabolism coming down with weight loss and not being quite as strict as I was in the beginning, but damn. Used to regularly lose 6 lbs in a week (not every week obviously but regularly) and now I have weeks where I'm expecting to lose 3 lbs+ and end up gaining a pound :lol Obviously water plays a part too, and I'm still trending downwards but still, the slow progress is a killer and I'm not sure I got it in me to be 1,500 calories per day strict like I used to be. I do so much cardio as well, can't really up that at this point.

On the subject of cardio, has anybody ever dealt with hip problems? Couple of months ago I started getting a sharp pain in my left hip every so often which would last a couple steps and then would be, for lack of a better term, "walked off". I thought it had gone because I hadn't felt it in a while but over the last few weeks it's really come back and seems to be getting worse. Especially when I first get up, it'll bother me whilst I'm walking around the house getting ready the whole time, and then it'll go when I'm walking to work. Obviously it'll crop up when I'm running too (but not as often as when I'm just walking which is weird). Anybody got any ideas? Kinda scared to go the doctors in case it turns out to be something permanent like arthritus as a biproduct of when I used to be 320 lbs...

If they tell me to stop exercising I think I might die because I'm really enjoying it atm and also really enjoy playing fitba and trying to train for my first ever 10k run in march. I've done it on the treadmill a couple of times but too nervous to take it outside just yet! Currently taking me around 1 hr 10 mins, would like to get it sub 1 hour by race time, which is not gonna happen if this hip issue doesn't fuck off.
 
#5,427 · (Edited)
It's hard to say. The most important step is, after going regulary, to have fun. I would recommend to try out some stuff at first, if you like free weights and bench pressing as example more than machines, asking some gym trainers and get a program, that works for you. Know your preferences in fitness and it's easier to help you, I weighed 135 kg lost 35 kg, gained 35 kg again because of cortisol and now 95 kg with muscles and I'm not tall. 5 ft 8,3 in (173,5 cm).

Good luck and do great!
 
#5,450 ·
:woo This week has seen me hit new "maxes" with three sets of 10 reps of 1,100 pounds on the incline leg press as well as this morning 3 sets of 6 reps of 485 pounds deadlifting! :woo
 
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#5,456 ·
So I'm getting braces installed on Thursday and I figured what better way to start transforming my body than when I'm waiting for the brace to come off... I have 6 months till I take the brace off and I am expecting good results but there's no point in having a nice smile if I don't have a nice body to go with it.

Here's a few pics of my body now. Probably not ideal cause its late and I ate so I probably look a bit more bloated than usual.

http://i66.tinypic.com/fcim1z.jpg
http://i64.tinypic.com/p2j50.jpg

I am 24 and have never really done this before although I always fantasised about having a body that I'm proud of and other people can admire. I picked up two 5kg dumbbells and have been doing various exercises with them at home, as well as walking/jogging in the morning and night for cardio.

My diet consists of steak/chicken fillets/turkey/beef/pork chops for main. Mixed Vegetables on the side always and either rice or baby potatoes. For snacks, I eat fruit, yogurt, eggs, and maybe the odd protein bar every now and then.

Am I on the right track?

I am 6ft and not sure what weight I am or what my body fat percentage is but I know I have to lower it by burning more calories than I consume. Is this the only way I can achieve this or will simply changing my diet lower my BF%? Are protein shakes vital for what I'm trying to do? Any other tips?

Also is it normal for your arms to have cramps the day after working out? It's kind of frustrating cause my arm doesn't seem to bend during the rep after a while so I can't complete my sets. How long should this last?
 
#5,498 ·
Performed 30 reps of 1,270-pound legpressing this morning. Quads of steel! :woo :woo :lol

Otherwise, kind of plateaued with everything else at the moment, but I feel happy with that for now. Shoulders feel good, which at times feels like half the battle.
 
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#5,499 ·
Performed 30 reps of 1,270-pound legpressing this morning. Quads of steel! :woo :woo :lol

Otherwise, kind of plateaued with everything else at the moment, but I feel happy with that for now. Shoulders feel good, which at times feels like half the battle.
Shit man that's at least half the battle. :p I constantly have either some kind of shoulder or elbow pain. Can't stand it, but that's what 6 years of lifting will do to ya on top of getting older. :lol
 
#5,507 ·
I'd also recommend finding yourself a lifting partner. Having someone there with you (not a trainer) will ease your mind tremendously and they'll always be able to spot you. I can't tell you how much it changes my mindset going into a bench workout by myself compared to with a friend. I may stop and rack it before one last rep where I know I can probably get it up but don't wanna take the risk whereas if I've got a spotter that I know, I'm pushing that shit as far as I can take it cause he's got me. It's a game changer.
 
#5,509 · (Edited)
Reading through this thread is surprising to me. Most of you are adults and should know this by now... You don't go to the gym and lift the amount of weights that someone who's been going for years does. You don't go to the gym as a beginner and work out for as long as someone who's been going for years does... You start at your OWN paste. If you're a beginner, a half hour of an intense work out is enough (obviously you have to diet too). And as your body adjusts and gets used to it, you can lift heavier and heavier weights or work out longer or just make the workouts more intense. You don't start at the bottom as a beginner and then shoot up 10 levels. That's not how working out works. And it's NOT maintainable or realistic.

Start small as a beginner and gradually work up to the next level. Also, you can work out till the cows come home, if your diet is not right, don't expect much results.
 
#5,558 · (Edited)
At the start of June I was a few pounds short of 230. I had a gut and some of my shorts no longer fit anymore so I knew I had to do something about it. I would drink a lot of soda like coke and eat chips, candy, and all sorts of junk. I started going to the gym since then, so almost a total of 2 months. I went 5 days a week (on the weekend I would walk 2 hours per day) - I would do cardio exercise for 1 hr and then weight training for another 45 min to an hour (I've worked out at the gym before so it didn't take me long to get back into the groove of things). I weighed myself yesterday and I am down to 203. My goal was to get to 200 by September - I am on pace to go beyond. My aim is to now get down to 180. I haven't weighed that much since like 2006 or something.
 
#5,565 ·
Just ran seven miles in almost exactly 49 minutes on my treadmill. (Don't worry; I showered before entering this thread. :curry) :sodone :mark: :mark: :mark:
 
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