The Fitness Thread !

m-jeri said:
Thanks guys...

I have cut down on sugar like a LOT. I mean a LOT. Havent touched any soft drinks in like 4 months. Any sweetened drinks for that matter. And sweets also. :). Rice too. In last 4 months.. i had rice only once. :)
But cant avoid dosa's. South India. Breakfast. Period. :(. Tried asking for chapathis. but not always. :(. When i was in US it will be whole grain bread and eggs. or Kellogs.

Anyways today increased cardio to 35 minutes. and Started machines all around. Shoulder press, Chest extension, Leg extension, Lats, Back legs and some back stretch. shall i continue the same?

Will add squats and deadlifts too. Shall i continue all the above and this everyday? After cardio? since fat burn and weight loss is my target.

Finally i feel like i am doing right things. please correct me if i am not.

Thght of doing cardio later, but i will be worn out if i do that. and some articles says that get a good warmup and then do weights.

Only Friday dinner is my guilt pleasure. Half chicken grilled. :). No mayo. I used to have it in US. not here. only last week. How abt it guys??...shall i go ahead.? ;)
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There is a better way to do this. - Remove all unnatural sugars. Coke, randoms sweets etc. But take some with tea or something. Basically don't deprive your body of it, jut remove the excessive and harmful ones.

Workout- You lose weight from dieting. period. If you are doing random exercises every day 5-7days it wont help except for burning meager amounts of fat and body fatigue. What you need is strength/muscle gain with a proper split routine.

The idea- The split routine tones/builds muscles slowly (cause you are dieting) while the diet gets rid of the fats (hope quickly). This ensures that while you lose fat, you don't lose the whole body shape. The workout can be followed with a cardio session 3-4 times a week. Another advice would be a protein shake early morning and then exercising after 20 minutes.

So here's how it looks-
M -shoulder
T - biceps/chest
W -
T - back/triceps
F -
S -Legs
S -

The muscle groups mentioned above are to be replaced with any 4 day split. Remember to keep legs right before holidays so they can get some rest or you'l be sore. The gap days in the mid week can be used for HIIT

The other days, workout can be followed with steady cardio like cycling for 45 minutes. Sunday should be off no matter what. and once every 6weeks take a whole week off.

Remember again, diet is more important above, get a proper dietitian if you aren't able to formulate one that's giving results.
 
m-jeri said:
No. I like running. See I was very fat. Now i am in fat category. 175cms. Broad. 98kgs. Grown up fatty.So its like a motivation for me to run more always. Dunno why. I want to run a 5k marathon one day if possible. Now doing ~3k :). And with my leg issues, its not issues, just think its in my mind. So want to run more. I want to be fit. Stamina. Things like that.

Yea planning to do compound ones from tmrw. Just started today. Will do more from tmrw.
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Doing cardio after weights helps more in weight loss. I am speaking from experience. It is also kinda logical.
You burn your calories while doing weights. After that when you do cardio body needs energy but since you have already spent that, the body starts burning fat to get that energy. The idea is to maintain a balance. You can't overdo the weights part as you do need some energy to get up on the treadmill. After that it is your willpower. I used to do 30 mins of cardio after an hour of weights. I did not use to lift very heavy because that was not my focus at that time. I went from 95 to 80 in 6 months and then I hit a plateau. I personally preferred HIIT over normal cardio.
 
@m-jeri Nice to know that you like to run long distances. I like sprints; just in case I need to catch a bus or a pick pocket :D

I haven't seen you personally and I am not a physician either. But when I imagine 98kg frame running long distances, I feel a lot of stress on legs/joints. Personal opinion on health/food/exercise posted online or in health magazines shouldn't be taken word-to-word (including mine ;)). Each person has a unique body structure and therefore, a perfect technique for one may not work for another. So, I'd advise you to get in touch with your gym instructor or a general physician to get to know if you are not harming yourself by running so much.

I've personally seen a few instances where people hurt themselves for running too much, without getting their body examined by a professional beforehand.
 
gauravH said:
@m-jeri Nice to know that you like to run long distances. I like sprints; just in case I need to catch a bus or a pick pocket :D

I haven't seen you personally and I am not a physician either. But when I imagine 98kg frame running long distances, I feel a lot of stress on legs/joints. Personal opinion on health/food/exercise posted online or in health magazines shouldn't be taken word-to-word (including mine ;)). Each person has a unique body structure and therefore, a perfect technique for one may not work for another. So, I'd advise you to get in touch with your gym instructor or a general physician to get to know if you are not harming yourself by running so much.

I've personally seen a few instances where people hurt themselves for running too much, without getting their body examined by a professional beforehand.
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Exactly. I have moved to cycling for this very reason. Running on the treadmill isn't good for my knees and I always used to feel pain in my heels and shins so I stopped it completely. Never felt pain like that while playing any sports. If only I lived in a place with tropical climate, I would have done swimming 365 days a year. Best exercise with zero to minimal chances of injury.
 
^^ I switched to cycling (exer-cycle) because I felt my joints were not that strong. I did that against my instructor's advice and I am happy for that. Cycling looks too feminine or an easy form of exercise and maybe that's why people ignore it. But it can be too strenuous with a feature rich cycle, along with HIIT.

Swimming is too good from the perspective of exercise and a lifestyle!
 
gauravH said:
^^ I switched to cycling (exer-cycle) because I felt my joints were not that strong. I did that against my instructor's advice and I am happy for that. Cycling looks too feminine or an easy form of exercise and maybe that's why people ignore it. But it can be too strenuous with a feature rich cycle, along with HIIT.

Swimming is too good from the perspective of exercise and a lifestyle!
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I went and bought an actual cycle and I swim daily in the summers. But I am yet to hit the nail on the most important part and that is the diet.
Plus due to some reasons I had to stay away from home for the past 1 year and I gained every gram I had lost. Just came back home 1 week ago. I weigh 100kgs and am just 5'7". I will be starting back this week. Will start with 30kms daily cycling and up it to 50 after 2 weeks. Need to get fit quickly this time. Plus like I said, last time I didn't workout heavily enough, but that's gonna change this time as my cardio and weights sessions will be at least 3 hrs apart.
 
rdst_1 said:
Exactly. I have moved to cycling for this very reason. Running on the treadmill isn't good for my knees and I always used to feel pain in my heels and shins so I stopped it completely. Never felt pain like that while playing any sports. If only I lived in a place with tropical climate, I would have done swimming 365 days a year. Best exercise with zero to minimal chances of injury.
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If you want to run find an inclined road. This would reduce ur chances of getting injured a lot, due to the angle of the plane.
 
stalker said:
We'll need to start from what your current diet looks like.
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Currently my diet is:
Breakfast at 8 - Tea with 3 pieces of toast and butter
Snack at 10- 2 boiled eggs
Lunch at 12.30 - Curry with 3 parathas
Evening snack at 3 - Egg puff/jaljeera/biscuits
Another lsnack at 6 - Tea with biscuits
Dinner at 9 - Curry with 3 parathas.
I consider its not good as I have 2 snacks between dinner and the last meal is a full meal. Sometimes I even have tea during te 10/3 snack times.
I am suffering from tendonitis in both of my legs so doctor has advised not to take up anything which requires putting stress on them. So I am thinking of weights + diets
 
swatkats said:
Currently Seeing some Good Results I run for ~2kms per day and Brisk Walking in Between.
Have Reduced My Tummy by Few inches in a Week.
Diet is as follows:
*Breakfast: Coconut water before Jogging> After Jogging a Glass of Herbalife Shake with a Fruit
* 2-3 Biscuits after 2hours.
* Lunch : Two roti's with Dal or Spinach and Coconut water after 15-20mins
* Snacks: Green Tea with Two Osmania biscuits or a Fruit like Apple or Papaya.
* Dinner: Glass of Herbalife Shake.

I Don't Go to Gym.. Yoga pranayam's are part of my routine with 10mins of Kaphalbati and Anuvilom.

I am on Diet since 10days seen a improvement of 1.5 kgs weight loss and 1" Waist line.
All sunday Afternoons are cheat days.. Chicken biryani or Rice with mutton.
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I salute you bro, thats one helluva dedication. I cant even imagine myself on such strict diet. :)
 
@swatkats..

which one do u use? I been looking for one.. But most are like whey or protein rich. I dont want to gain weight. Formula 1??? I am wary of products like that :)
 
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m-jeri said:
@swatkats..

which one do u use? I been looking for one.. But most are like whey or protein rich. I dont want to gain weight. Formula 1??? I am wary of products like that :)
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Herbalife Formula 1 Nutritional Shake Mix. It works only if you follow some Strict Diet.
 
Which timings is better for workout; morning or evening ?? I usually workout in the evening (post 8 pm) but not regular at it coz something or other pops up... Also its very crowded in the evening (Gold's Aundh) ...
SO thinking of going for it in the morning, but problem is I'm not an early riser either :p ... But hopefully can manage to hit the gym around 9am ...
 
abhifusion said:
Which timings is better for workout; morning or evening ?? I usually workout in the evening (post 8 pm) but not regular at it coz something or other pops up... Also its very crowded in the evening (Gold's Aundh) ...
SO thinking of going for it in the morning, but problem is I'm not an early riser either :p ... But hopefully can manage to hit the gym around 9am ...
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Both morning and evenings are going to be crowded. I used to go in the 'Happy Hours' - 11 to 4. Best time as I used to have the whole gym to myself.
 
Guys has anyone ordered whey from abroad and had it delivered here? Are there any customs or other issues? Looking at ordering Isopure Unflavoured, which I can't find here.
 
Guys need some advise regarding cardio workout.
My weight is 105K and its high time i lose weight. So purchased a treadmill that will be delivered tomorrow. Can you advise me on the workouts, type duration etc.
 
swatkats said:
Currently Seeing some Good Results I run for ~2kms per day and Brisk Walking in Between.
Have Reduced My Tummy by Few inches in a Week....
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Hey do not skip breakfast. Its not good for health. [assuming you plan to continue this diet plan for months]
 
abhifusion said:
Which timings is better for workout; morning or evening ?? I usually workout in the evening (post 8 pm) but not regular at it coz something or other pops up... Also its very crowded in the evening (Gold's Aundh) ...
SO thinking of going for it in the morning, but problem is I'm not an early riser either :p ... But hopefully can manage to hit the gym around 9am ...
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Morning empty stomach works best for me, evening workout made me feel unfresh the next morning.
 
a_t_u_l said:
Morning empty stomach works best for me, evening workout made me feel unfresh the next morning.
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You will be doing more harm to your body than you intend to if you are working out in the morning on an empty stomach. Right after you wake up, the body is very stressed as it hasn't fed itself for many hours; and by physically stressing it again, you are harming it. Your nervous system will recognize this and will try to recoup as many calories as possible for the physical effort, and what better way to get those calories than going for the easy target: your muscles.

You'll lose weight, sure, but you'll also reduce your metabolic activity, thanks to muscle breakdown. Over a period of time, your body fat% would actually increase, and you will be back to square one, but with an even worse metabolism.

Have you seen or heard some guys whining about how they stopped going to the gym and it made them even more fatter than they were before? Now you know why.

Solution: eat some complex carbohydrates along with a glass of milk before your morning workouts. It needn't be much; just enough to fuel you through the workout.
 
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