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Macho Madness · 02-20-2011, 10:57 AM

Quote:

Originally Posted by Spartanlax

Purchased the Total Gym since HBK endorsed it and I'm a huge fucking mark; coupled with my diet and weekly wrestling training I've lost 11 pounds of fat in the past month, down from 179 to 168, and am really starting to tone up. I still have a gut but it's shrinking every day. Pretty crazy to me considering this time a year and a half ago I was close to hitting 210 pounds.

Not for bulkheads, but a teriffic unit for general fitness, and very versatile. Love it!

**Rush** · 02-20-2011, 05:15 PM

Quote:

Originally Posted by Father Flex

Cleans, squats, and a limited amount of snatches to improve vertical leap... Add in some box jumps every once in awhile, too.

pretty much. plyometrics are pretty handy for vertical jumps as well as squats and the like.

**Sheik** · 02-20-2011, 05:18 PM

I hate squats.
I love squats.

**El Conquistador** · 02-20-2011, 06:56 PM

Quote:

Originally Posted by Rush

pretty much. plyometrics are pretty handy for vertical jumps as well as squats and the like.

Truth.

**WOOLCUNT** · 02-20-2011, 10:56 PM

Once i have to means to do squats and stuff i will, i don't have the moeny right now and i'm not in a exercise class. I might re-enroll in a core and conditioning class becuase we did a good amount of burbees there, even though i hated them but it's supposed to be a good exercise.

Also how much does jumping rope improve your jumping ability?

**Rush** · 02-21-2011, 03:23 AM

take a read - http://www.sport-fitness-advisor.com...ticaljump.html

not everything you read is great but it should give you a good base to work from. never really tried to improve vertical jump or prescribed it to anyone so yeah. mix around a little.

**Renegade™** · 02-21-2011, 04:22 AM

So since I fractured my femur last September I was off my feet for 2 months, then wasn't cleared for just walking without crutches until late November. Since then I've slowly rehabbed myself and can walk, swim and bike, but cannot jump or run yet.

When I was off my feet I understandably put a few kilos on, mainly my gut. it's not massive by any means, but when before I fractured my femur I was 75k and am now 83k. I'm only easing back into work (Bar & Gaming attendant) so sometimes on bar I'm not moving around alot, when I do the gaming floor shifts I am though. I have an exercise bike at my mums which I use twice a day for 20-30 mins each ride depending on the temperature and how busy I am, doing 300 sit ups a day and am using the home gym set at my Dads place.

I know the best ways to burn away belly flab is cardio but seeing as I'm not allowed to run yet, what would you guys recommend I do. I'm cutting my carbs intake and sugary snacks too, but anyone got first hand experience with getting rid of some unwanted belly fat they can share with me, in regards with what to do etc within my limits. I used to be quite fit but havent really worked out or anything for maybe 4 years, so I'm fairly slim for 6'4 apart from this keg I've developed.

**Silverthorn** · 02-21-2011, 04:45 AM

Being lean is mostly about will. Calories out > calories in will get you results. For some quick fat loss, I'd cut anywhere from 500 - 800 calories a day. Anymore and you might get tired. Diet is up to you, so long as your calories are accounted for. They work differently for different people. I get good results with anywhere from 3 - 7 meals a day. You'll get hungry some of the time. As long as you've got the will to resist cravings, you'll do fine.

As for cardio, you could try doing HIIT w/ the stationary bike. Interval or not, I'd do four days of steady state and 3 days of High Intensity, provided you aren't too burned out and need a rest day.

**Renegade™** · 02-21-2011, 04:58 AM

Thanks man. I'm not only asking this to shed the bit of a keg, but I wanna bulk up on muscle a bit, but I know I have to lose the bit of flab to gain muscle in the same area anyways.

**Silverthorn** · 02-21-2011, 05:14 AM

If you want to bulk as well, I'd add resistance training to the mix. Without healthy legs the compound lifts you can do might be limited, the presses and pullups should do. Just try and do them at a good enough intensity that those exercises will suffice. The GH released should help in not storing food as fat and release the fat from the cells for energy. Add them into any of the steady state cardio days. Also, since you haven't 'worked out' in a while, you should get some great results.

Ignore if not fully rehabbed.