The Fitness Thread !

Re: The Fitness Thread !

@mohit

not an expert but will try to answer your q's.Resident expert is Rockfella.

1)Joining a gym is not the only way you can keep fit.Running is one of the best exercises provided you work up a sweat.My suggestion start slow running then increase the intensity slowly.Try to wear comfortable shoes as your knee joints go for a toss running on hard surface.decrease the fat first by doing overall body exercises and then you can think of going for a gym.

2)See if running can solve your problems.If you can get your body fat reduced by running then you can go for a gym later.See anil ambani.He is thin and takes part in marathons.

3)Proteins are the building blocks of life.Taking supplemental proteins will not harm you.It is good for your body.My suggestion go for 5 to 6 meals spaced out roughly 3 hours or so.So protiens are good.

Its good that you have realized that health is wealth.Not many people realize that.So eat good food(dont put junk in your body),Remove sugar from your diet,reduce salt.

If you can do only one thing stop taking sugar,carbonated sugary drinks then you will see a lot of difference.

Hope this helps.

cheers
 
Re: The Fitness Thread !

^^

--- Updated Post - Automerged ---
Mohit said:
Its time I posted in this thread :P

I have been ignoring my body for ages now. I am not 1% fit. Thankfully I am not obese. I have quite a lot of fat on my tummy (beer belly) but I have very skinny hands and legs. I have been out of home for quite a while and my diet was poor. Now I am back home for good and thought of joining a gym but have a few concerns. I would be really thankful if the experts here can help me out. Here is what I need to know:

1. Is joining a gym necessary or should I focus on other forms of fitness such as pilates, running, etc? I don't want a Salman Khan kind of body (I know that is too far fetched anyways). I just want to increase my stamina and have a proportionate body and increase my strength.

2. I have had multiple injuries in the past with the last one being 3 years back. Like a hairline fracture in my rib cage, a ligament issue in my knee, a tail bone fracture and stuff and I haven't been exercising since a while even though the docs had asked me to exercise. I was wondering if joining a gym and doing cardio exercises and lifting light weights only would be a problem or not. My doc says all I need is exercise or physiotherapy and my body is fine as such.

3. Do I need to take in any kind of proteins if I join a gym? Or normal home vegetarian diet is enough? I doubt if it is though. Also please suggest a good diet plan with what to eat and what to avoid.

4. I was also planning to join a reputed gym (Gold's Gym) and take a personal trainer initially at least because of the injuries and zero fitness levels. Is this a good idea or will it be a waste?

Any other tips/suggestions? Please pardon me for asking so many questions but I am just concerned about my body and I think I have realized that "Health is truly wealth."

Thanks :)
Click to expand...
^^ First of all since you have had multiple injuries before have you completed your Physiotherapy??

Because if you haven't completely recovered or still have small niggles you would aggravate them by putting strain on your body while doing moderate to intense physical exercises.

First have a thorough check up done by your doctor and if everything is fine then think about coming back to shape, joining gym etc.

Any thing related to health always think Long Term. Now you may be out of shape but if you aggravate your injuries more few years down the line u may not be able to even walk, sit or do routine things properly.

"Safety first shape next".

--- Updated Post - Automerged ---
soumalidon said:
ya true :) I usually dread the day I have to do thighs, absolute killer. My thighs feel like they gonna explode after squats and leg press and i push those to the absolute limit more than any other work out.

My suggestion would be to go out and run in the park or some nice area. Why run in one place and waste money on unnecessary equipment. I guess if you live in a crowded area with allot of traffic, a treadmill makes sense.
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Not every one has suitable time to run in parks or the ladies of the house who are shy to walk in park or the location is very polluted.

A theardmill is convinient if you can afford it.

I dont know the exact techincalities of threadmill's but from what I have heard from other Pro's is that good equipment like Precor, Technogym costs in excess of 2 Lakhs.

There are many chinesse stuff which are cheap but dont know about the quality.

My brother in law bought a shapefit company thread mill anbd again I do not know the technicalities of it. But he said it's capacity was upto 80 Kg's and costs 30K.

I ran on it for 10 mins but it was just about ok. I think for a better one we have to invest min in excess of 50K.

I also heard in 5 star hotel gyms they auction their equipment fo very cheap just after 2 years of use. So in case if you get anything like that it would be better.

Even I am searching for one so in case I know anything more will share it here.

--- Updated Post - Automerged ---

Bro did'nt get what u were trying to convey.

Rockfella said:
For bangalore guys:

Thank You For Visiting www.snapfitness.com

try tomorrow, site is updating.
Click to expand...
 
Re: The Fitness Thread !

Snapfitness is a chain of international gyms (they have around 20-22 gyms in banglore. I think around Rs. 1200 a month with world class equipment) Bangy guys can have a look at it, this is what i wanted to convey bro :)
 
Re: The Fitness Thread !

m-jeri said:
Calf Pain. :(.

I been having calf pain for last 2 weeks. on my left leg. Tried Iodex, Volini gel etc.
Still no use. I stopped doing any lower body exercise at all. No running nothing.

I was trying to increase my running from 21 mts to 25 and this week to 30 mts. Nothing happened. :(

The day before i got my pain, i ran like ~10 mts on our football ground which is uneven and then around ~17 mts on treadmill.
could that be the reason?

The pain has decreased significantly. I try running like 2 or 3 minutes now. Then only the pain kicks in. :S.

Any remedies to reduce the pain?

I havent done any Squats, lunches for around 1.5 months. Gym guy said not to.

Any tips?

m-J
Click to expand...
So from last week i am back on the run(2 days). Doing a steady 21 minutes this week also. comes like around ~3km i guess. Next week also the same.
After that going to increase to 25 minutes then 40 minutes. thats my target.

What u guys think? I mainly need to reduce my belly and side belly Dunno if that comes under obliques or lats :D.

And also i used to do lower body exercise till last dec~jan. Started doing that last week or so again.

Lower body -> Squats(70Kgs without support, 3 reps of 10 or 12) , Lunges, Calves, Leg Extension etc

In my new gym they have the squat smith. which is really awkward for me. :(

So here are the queries.

1. Still during running there will be pain here and there in my legs. Knee joint, calves etc. Any remedies for this? I have seen some kinda clothe kinda thing wrapped around knees and legs in few pics. what are they? are they for this?

2. Is doing lower body and running at the same day harmful?
 
Re: The Fitness Thread !

1) Since you have this pain from so many days you need medical assistance.

Are u talking enough fluids. The pain in calf muscle is usually due to water loss and due to poor nutrition. Cramps may be(Dehydration, loss of salt). or are you stretching and warming up properly. There can be many reasons.

Why do you run daily. Since u have already joined in a gym, it would be having other cardio equipment like cross trainer, stepper, rowing machine, aerobics etc..etc. U can in fact burn more calories using cross trainer with less stress on joints.

You can even use weights to increase the heart rate by using less weight, more reps and no interval.

Usually the bands that u see are normal crepe bandage to support Hamstring muscle and they can be used to support joints also. There are specific bandages to support knee joints also. These are really required when you push urself to the limit or if u r recovering from an injury.

2) it depends on the intensity with which u do. You can do both on a single day but you cannot utilize the energy and lower body muscles properly because u have already spent it.

While using smith machine keep your legs a little forward than usual. It should be fine.
 
Re: The Fitness Thread !

Mohit said:
Its time I posted in this thread :P

I have been ignoring my body for ages now. I am not 1% fit. Thankfully I am not obese. I have quite a lot of fat on my tummy (beer belly) but I have very skinny hands and legs. I have been out of home for quite a while and my diet was poor. Now I am back home for good and thought of joining a gym but have a few concerns. I would be really thankful if the experts here can help me out. Here is what I need to know:

1. Is joining a gym necessary or should I focus on other forms of fitness such as pilates, running, etc? I don't want a Salman Khan kind of body (I know that is too far fetched anyways). I just want to increase my stamina and have a proportionate body and increase my strength.

2. I have had multiple injuries in the past with the last one being 3 years back. Like a hairline fracture in my rib cage, a ligament issue in my knee, a tail bone fracture and stuff and I haven't been exercising since a while even though the docs had asked me to exercise. I was wondering if joining a gym and doing cardio exercises and lifting light weights only would be a problem or not. My doc says all I need is exercise or physiotherapy and my body is fine as such.

3. Do I need to take in any kind of proteins if I join a gym? Or normal home vegetarian diet is enough? I doubt if it is though. Also please suggest a good diet plan with what to eat and what to avoid.

4. I was also planning to join a reputed gym (Gold's Gym) and take a personal trainer initially at least because of the injuries and zero fitness levels. Is this a good idea or will it be a waste?

Any other tips/suggestions? Please pardon me for asking so many questions but I am just concerned about my body and I think I have realized that "Health is truly wealth."

Thanks :)
Click to expand...

as mentioned earlier please make sure you are 100% fit before doing any weight training. You could incur serious problems if you train with injuries. Remember safety first.
m-jeri said:
So from last week i am back on the run(2 days). Doing a steady 21 minutes this week also. comes like around ~3km i guess. Next week also the same.

After that going to increase to 25 minutes then 40 minutes. thats my target.

What u guys think? I mainly need to reduce my belly and side belly Dunno if that comes under obliques or lats :D.

And also i used to do lower body exercise till last dec~jan. Started doing that last week or so again.

Lower body -> Squats(70Kgs without support, 3 reps of 10 or 12) , Lunges, Calves, Leg Extension etc

In my new gym they have the squat smith. which is really awkward for me. :(

So here are the queries.

1. Still during running there will be pain here and there in my legs. Knee joint, calves etc. Any remedies for this? I have seen some kinda clothe kinda thing wrapped around knees and legs in few pics. what are they? are they for this?

2. Is doing lower body and running at the same day harmful?
Click to expand...

you could just have a sprain but go to a doc just to be sure. Instead of jogging I would recommend HIIT. It builds more stamina and burns more calories than just running at a constant pace for prolonged periods of time. You just need to do it for ~20 min, very effective indeed.

--- Updated Post - Automerged ---
sg3707 said:
1) U can in fact burn more calories using cross trainer with less stress on joints.
Click to expand...
yup, cross trainer is amazing. That's the only cardio machine i use. In fact i got one for home so that i can do cardio in the evening. No time in morning after my workout unfortunately.
 
Re: The Fitness Thread !

Rockfella said:
^ See a doctor.
Click to expand...
sg3707 said:
1) Since you have this pain from so many days you need medical assistance.

Are u talking enough fluids. The pain in calf muscle is usually due to water loss and due to poor nutrition. Cramps may be(Dehydration, loss of salt). or are you stretching and warming up properly. There can be many reasons.

Why do you run daily. Since u have already joined in a gym, it would be having other cardio equipment like cross trainer, stepper, rowing machine, aerobics etc..etc. U can in fact burn more calories using cross trainer with less stress on joints.

You can even use weights to increase the heart rate by using less weight, more reps and no interval.

Usually the bands that u see are normal crepe bandage to support Hamstring muscle and they can be used to support joints also. There are specific bandages to support knee joints also. These are really required when you push urself to the limit or if u r recovering from an injury.

2) it depends on the intensity with which u do. You can do both on a single day but you cannot utilize the energy and lower body muscles properly because u have already spent it.

While using smith machine keep your legs a little forward than usual. It should be fine.
Click to expand...
soumalidon said:
you could just have a sprain but go to a doc just to be sure. Instead of jogging I would recommend HIIT. It builds more stamina and burns more calories than just running at a constant pace for prolonged periods of time. You just need to do it for ~20 min, very effective indeed.
Click to expand...

I saw a doctor. and he just prescribed volini. :S. And that was during when there was severe pain when i couldn't actually put stress. He was a gen medicine guy.

No idea if there is a sports medicine guy in any hospital i know. :S. need to check that

Now the pain just faintly. i guess. :S. but i can run and all

Anyways will continue this running for this week. and will see a doctor in another hospital this weekend.

And yeas, i need to take more water/fluids. but i been like this always. I drink like 2 or 3 litres of fluids every day. including water, 2 cups of coffee, 1 glass of juice and a bottle of slice. :S

And about HIIT. I used to do them. But i guess then i need to change my workout like 3 days running, 1 day HIIT, 1 day just for lower body. so no running. :D what say?
 
Re: The Fitness Thread !

m-jeri said:
And about HIIT. I used to do them. But i guess then i need to change my workout like 3 days running, 1 day HIIT, 1 day just for lower body. so no running. :D what say?
Click to expand...

Eliminate running completely if possible and if you can manage to to do HIIT.

Drink more water, like ALLOT. Ditch slice. Keep drinking water constantly
 
Re: The Fitness Thread !

Can the gurus here guide me about HIIT. How do I start? and How to buildup my stamina. Apart from running what all activities can be done for effective HIIT cycle?
 
Re: The Fitness Thread !

so i did some lower body yest.

Did some 30 sec sprint-30 sec brisk walk for 5mts, Did few sets of squats. till 70 KG. I was exhausted.

Some lunges, Leg extension. Back thighs. My thighs are toast today. Dunno wether i can run today.

btw No pain nothing no where. just the thighs when i sit or get up from chair or walking. :D

Ooh what i do to remove my front tummy and side tummy. Damn.

Gannu said:
Don't see a general physician. Meet an orthopedic doctor. He can help better.
Click to expand...
Ok for the bones. will do that. not looking forward for tmrw.
 
Re: The Fitness Thread !

It is better u check articles about HIIT in internet and bodybuilding.com articles. They are very detailed. U can do HIIT using aerobics, Threadmill, cross trainer, weights..etc..etc..

I will say u can do HIIT even using a skipping rope. It all depends on the intensity, rest.

Side Tummy, lower tummy , back butux every thing is same. FAT. U can only reduce the fat thorugh out the body on the whlole. spot reduction of fat is a myth.

As per the persons genetics some parts of the body accumulate body fat easily and to remove it is a PITA. You have to have consistent diet and work on different training techniques to remove the fat from those areas.
 
Re: The Fitness Thread !

The more muscle you have the more fat burning enzymes are released by your body when you workout. Human body likes symmetry, if you ignore a group of muscles your overall progress stops. Its an absolute must to train chest, arms, lower, back, abs and heart/lungs. Avoid food that triggers insulin(rice/beans/potatoes) helps belly a bit.

Also workout should include high weight-low rep presses and lifts. I cannot stop laughing at idiots who curl infinite reps, they build muscle eventually but are weak as fk and almost never burn fat.
 
Re: The Fitness Thread !

damn said:
The more muscle you have the more fat burning enzymes are released by your body when you workout. Human body likes symmetry, if you ignore a group of muscles your overall progress stops. Its an absolute must to train chest, arms, lower, back, abs and heart/lungs. Avoid food that triggers insulin(rice/beans/potatoes) helps belly a bit.

Also workout should include high weight-low rep presses and lifts. I cannot stop laughing at idiots who curl infinite reps, they build muscle eventually but are weak as fk and almost never burn fat.
Click to expand...
Very true. If you hit a blockade in chest press for example and can't go higher weight, it means you're ignoring your Rows.
 
Re: The Fitness Thread !

Sprint for 20 secs rest for 1 minute x3 /1 per week. Increase to Sprint for 20 secs rest for 1 minute x4 next week. Get used to it gradually.

sunilyo said:
Can the gurus here guide me about HIIT. How do I start? and How to buildup my stamina. Apart from running what all activities can be done for effective HIIT cycle?
Click to expand...
First let your injuries heal completely.

m-jeri said:
About HIIT. Can anyone tell some good workouts they use?
Click to expand...
U said it bro :)

damn said:
The more muscle you have the more fat burning enzymes are released by your body when you workout. Human body likes symmetry, if you ignore a group of muscles your overall progress stops. Its an absolute must to train chest, arms, lower, back, abs and heart/lungs. Avoid food that triggers insulin(rice/beans/potatoes) helps belly a bit.

Also workout should include high weight-low rep presses and lifts. I cannot stop laughing at idiots who curl infinite reps, they build muscle eventually but are weak as fk and almost never burn fat.
Click to expand...
Righto!!! Many exercises compliment each other.

Params7 said:
Very true. If you hit a blockade in chest press for example and can't go higher weight, it means you're ignoring your Rows.
Click to expand...
 
Re: The Fitness Thread !

Everytime you google you find a "new study" shattering the old one you read days ago. If you have any confusion pick any set of exercises you LIKE (not the best advice though) and get strong in those, eating more calories than you eat now with proteins. You'll attain some growth sooner or later if you are patient enough.

soumalidon said:
well here is something interesting

Volume Vs. High Intensity: Which Style Of Training Is Best For Growth? | Muscle & Strength
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