Fitness Thread

[Vincent B.A]

Started up the weights at gym again. Not done weights for maybe 3 years. Last Tuesday night I started and went again tonight. Was still feeling sore from Tuesday, that normal? I just continued anyway as it wasn't as sore as last night. I have also started cycling again. Two 8 mile cycles this week. I'm not signing upvfor a gym membership yet because I want to see if I stick to a exercise routine. Really enjoying it so far.

 

When you first start back at the gym you can be sore after for quite a few days. I'd recomend waiting untill the pain has gone before going back again or at least try to target different muscle groups. Pretty sensible not signing up straight away, best to see if you can stick to a routine first.

 

 

Lads,

 

I'm looking to do a longish hike next spring and a few before that to prepare and it looks like I'll have to carry 15-20kg. I'd like to strenghthen my back to make this easier / feasible.

Sit-ups only seem to work the lower back (that's where I feel it). What exercise works the mid / upper back?

 

I done the West Highland Way a few years ago and for preperation we would go up the Pentlands and Arthur seat with our backpacks on. Getting used to walking with the bag on is the best thing you can do but if you did want to strenghten muscle groups any sort of full body workout would be good because you will be working your legs, core, back shoulders. When you go for your walk buy some compeed, that stuff saved me but a few of my mates had to drop out because of blisters on their feet.

[Sten Guns]

messed my lower back.

 

Can't squat, can't deadlift, can't clean and press......

 

Driving me insane.

[peter_hmfc]

This might seem more of a body function question but how are calories distrbuted throughout your body? I want to not have stick insect arms but I'm wary I'll get a flabby stomach as well.

 

I wouldn't mind the bigger stomach if my arms were able to gain mass, but the one thing I fear is gaining weight, becoming fat but my arms stay the same, like someones glued straws onto a space hopper.

[Creepy Lurker]

This might seem more of a body function question but how are calories distrbuted throughout your body? I want to not have stick insect arms but I'm wary I'll get a flabby stomach as well.

 

I wouldn't mind the bigger stomach if my arms were able to gain mass, but the one thing I fear is gaining weight, becoming fat but my arms stay the same, like someones glued straws onto a space hopper.

 

The extent to which weight will be gained as muscle and how much fat you'll put on will depend on how good your programme is and how many extra calories you're eating; generally speaking you'll be likely to gain muscle and also a bit of fat. As long as you're training right and eating the right stuff, you won't just get fat without gaining good weight.

 

As far as how weight is distributed around your body goes, it should go to all areas equally unless there are specific genetic factors causing you to store fat in a certain location.

 

Don't take this the wrong way, but you seem like someone who worries quite a lot Chill out a bit, give things a shot and see what happens. The only way to really know how your body's going to react to something is to try it.

 

Edit: on topic, I recently started properly lifting again on my non MT days after having become a wee bit overly obsessed with circuit/complex type training for a while. I am very unbalanced athletically and lift like a girl.

Edited July 29, 2012 by Creepy Lurker

[peter_hmfc]

The extent to which weight will be gained as muscle and how much fat you'll put on will depend on how good your programme is and how many extra calories you're eating; generally speaking you'll be likely to gain muscle and also a bit of fat. As long as you're training right and eating the right stuff, you won't just get fat without gaining good weight.

 

As far as how weight is distributed around your body goes, it should go to all areas equally unless there are specific genetic factors causing you to store fat in a certain location.

 

Don't take this the wrong way, but you seem like someone who worries quite a lot Chill out a bit, give things a shot and see what happens. The only way to really know how your body's going to react to something is to try it.

 

Thanks a lot for the reply, will just give weight gaining a few weeks/months and see how it turns out.

 

Not hopeful but will try anyways.

Edited July 31, 2012 by peter_hmfc

[Walrus]

[kingantti1874]

gents, what's the best way to measure body fat? I have a cross trainer with the sensors which claims to do this but it asks for weight and height and actually varies if I change these parameters so I believe is giving me a measure of bmi and not bf

[Walrus]

gents, what's the best way to measure body fat? I have a cross trainer with the sensors which claims to do this but it asks for weight and height and actually varies if I change these parameters so I believe is giving me a measure of bmi and not bf

 

Not the best or mos accurate way but this might help http://www.scientificpsychic.com/fitness/diet.html

[Creepy Lurker]

Buying skinfold callipers and getting someone to help with taking measurements would be your best bet.

[Eckauskas]

Decided that enough's enough and will be joining Pure next week.

 

Want to gain some muscle growth, but not fussed about becoming a tank or that, anyone got some advice when it comes to helping build muscle (aside from making sure I consume enough protein).

[Creepy Lurker]

Eck is morbidly obese, btw.

[Eckauskas]

And CL looks like a holocaust survivor.

[Creepy Lurker]

Think you should build muscle if you eat loads of KFC and shit; it has chicken in it, so it's good for you.

 

 

[Eckauskas]

Think you should build muscle if you eat loads of KFC and shit; it has chicken in it, so it's good for you.

 

Hilarious patter there.

 

Like I've said, I'm taking this seriously chief. If you can't/won't offer me anything constructive, I'll seek it elsewhere.

[Creepy Lurker]

Okie doke, cheerio then.

[Walrus]

Okie doke, cheerio then.

 

Creepy Lurker, were you formally Makween on this? (Maybe the Neil Macfarlane pic is just a coincidence)

[Creepy Lurker]

Yeah, why?

[Walrus]

Yeah, why?

 

Just played football with you a few times in the past, quite a while ago now, original Kickback youth team.

[Vlad Knows.]

I have osgood-schlatter disease in my knee and have done since i was 15, 22 now and the doctor said he cant see it going away anytime soon.. cant do squats or run long distnces without my knee stiffining up and me falling over the next day. any goood excercises that anyone could suggest that wont bother my knee so much but will still work my legs?

also the bike is a no-no or me.

[Creepy Lurker]

Just played football with you a few times in the past, quite a while ago now, original Kickback youth team.

 

Oh aye, I remember that. That was a while back now.

 

I am ******* terrible at football, eh?

[Walrus]

Oh aye, I remember that. That was a while back now.

 

I am ******* terrible at football, eh?

 

Must be nearly 7 years ago. Played football with Camo not too long ago when he was in the UK.

 

You'd get a game for Hibs no bother.

 

Actually saw you in Greens a couple years back.

[Creepy Lurker]

Is this Jonny? Trying to think of who was on that team that I'm not still in at least some degree of contact with!

 

 

[Walrus]

Is this Jonny? Trying to think of who was on that team that I'm not still in at least some degree of contact with!

 

Correct!

[Juan Rom?n Riquelme]

I've been running for a while but recently I've been ******* crippled with shin splints so can't even really go for a long walk.

 

Is there a decent place in Edinburgh physio/sports scientist to see about that?

[Vincent B.A]

I have osgood-schlatter disease in my knee and have done since i was 15, 22 now and the doctor said he cant see it going away anytime soon.. cant do squats or run long distnces without my knee stiffining up and me falling over the next day. any goood excercises that anyone could suggest that wont bother my knee so much but will still work my legs?

also the bike is a no-no or me.

 

You could try swimming, good excercise and will put less strain on your knee

 

 

I've been running for a while but recently I've been ******* crippled with shin splints so can't even really go for a long walk.

 

Is there a decent place in Edinburgh physio/sports scientist to see about that?

 

I used to get shin splints too, really frustrating! there is a good sports physio at Edinburgh uni gym at the Pleassance. Its called FASIC, they specialise in sporting injuries. Its about ?35 a session so not cheap if you have to go regularly.

 

http://www.ed.ac.uk/schools-departments/sport-exercise/fasic/

[Creepy Lurker]

Correct!

 

An emotional reunion <3

[The Rev]

Hi guys.

 

I've decided that enough's enough and I'm going to start looking after myself properly.

 

I've got my hands on a book which gives you information on fitness, nutrition and all the rest of it as well as day by day fitness instructions. I'm just wondering if any of you guys (who are a lot more clued up on this kind of thing than I am) have read it and could tell me if it's worth following or not.

 

http://itunes.apple.com/us/book/365-to-fit/id463763061?mt=11

 

I've done a google search for reviews but can't find anything that really helps either way.

 

Cheers guys.

[Chrambo]

Went to Pure at Quartermile yesterday for first time and saw some boy proper dancing about the gym, anyone else seen this boy?? Proper creep.

 

Big guy though so might try it..

[Pete Seeger]

I've pretty much jacked the gym the past couple of months and taken up spinning instead. Spinning 4 mornings a week and I feel great for it and I can't ever remember having as much energy at work. Anyone else work out first thing?

[dode41]

I have osgood-schlatter disease in my knee and have done since i was 15, 22 now and the doctor said he cant see it going away anytime soon.. cant do squats or run long distnces without my knee stiffining up and me falling over the next day. any goood excercises that anyone could suggest that wont bother my knee so much but will still work my legs?

 

My daughter had that and several months of physio cleared it up.

also the bike is a no-no or me.

[Alan_R]

RECOMMENADTIONS FOR WATCH/CALORIE COUNTER?

 

something to meassure distance ran/calories burnt etc.

 

Inexpensive as possible. Thanks.

[Creepy Lurker]

Went to Pure at Quartermile yesterday for first time and saw some boy proper dancing about the gym, anyone else seen this boy?? Proper creep.

 

Big guy though so might try it..

 

Just saw this Is that the big guy who wears a headband and drinks Irn Bru all the time? He's a wee bit eccentric.

[Chrambo]

Just saw this Is that the big guy who wears a headband and drinks Irn Bru all the time? He's a wee bit eccentric.

 

Pretty sure it's the same guy. Although its not Irn bru, it's water but he puts bits of cut up orange in! Looks rank.

[Creepy Lurker]

Pretty sure it's the same guy. Although its not Irn bru, it's water but he puts bits of cut up orange in! Looks rank.

 

We may well be talking about the same guy, but the one I'm talking about definitely drinks Irn Bru out of a glass bottle.

[JamboCampbell]

Guys,

 

Currently having an issue with my foot, a stress fracture so im led to believe, or simply pain around my metatarsal and heel. Have this due to long milage running!

Anyway my question is.....i cant obviously run at the moment but need to keep fit, so do you think cycling can have same effects that running does? I do alot of fartlek runs to burn more calories, do you think doing this on bike will be of the same benefit? Obviously cycling will be ok for the foot as its not banging off the ground

Thoughts? advice?

[Creepy Lurker]

Cardio is cardio; as long as you keep the intensity at a similar level, you'll be getting a similar workout. Is cycling really okay with a stress fracture, though? Considered swimming?

Edited September 13, 2012 by Creepy Lurker

[Freebird]

Right folks, bit of an endurance question here.

 

I've recently switched from doing a full body workout whenever I could be arsed and started doing it by muscle group pretty religiously. I've found that after I do one exercise (say in this instance bicep curls) I've pretty much shagged that muscle group and when I try to do another exercise involving the same group, it just doesn't work very well at all.

 

My question is; should the endurance to do more than one muscle group exercise come with time, or should I lower the weight I'm lifting so that I can do more?

[JamboCampbell]

Cardio is cardio; as long as you keep the intensity at a similar level, you'll be getting a similar workout. Is cycling really okay with a stress fracture, though? Considered swimming?

 

True i just always felt that cycling is more just a case of knackering the legs lol

I was advised that cycling is ok, went today and it was fine, its the pounding of the concrete that makes it agony!

[Creepy Lurker]

Right folks, bit of an endurance question here.

 

I've recently switched from doing a full body workout whenever I could be arsed and started doing it by muscle group pretty religiously. I've found that after I do one exercise (say in this instance bicep curls) I've pretty much shagged that muscle group and when I try to do another exercise involving the same group, it just doesn't work very well at all.

 

My question is; should the endurance to do more than one muscle group exercise come with time, or should I lower the weight I'm lifting so that I can do more?

 

I'm not really an expert here, mate, but are curls a particular issue? They're an isolation exercise which target the biceps specifically, so it might be worth doing your compound exercises first (say chin ups in this instance) before doing the curls and other isolation exercises towards the end of your workout. Someone more into lifting weights might be able to give better advice than me, though.

 

True i just always felt that cycling is more just a case of knackering the legs lol

I was advised that cycling is ok, went today and it was fine, its the pounding of the concrete that makes it agony!

 

I was simplifying a bit, as you're obviously not getting the exact same workout, but in terms of aerobic / anaerobic performance keeping the intensity the same should mean that your cardiovascular fitness will be able to be maintained and even improved. The cross training might even help! Obviously you are working slightly different muscle groups, though, so it's not going to work you in exactly the same way.

[Mr Romanov Saviour of HMFC]

Running burns more calories than cycling, but it also results in more injuries.

 

I dunno if you specifically need running for a sport or something, but cycling should keep you ticking over nicely. You can still do HIIT etc on a bike.

[Freebird]

I'm not really an expert here, mate, but are curls a particular issue? They're an isolation exercise which target the biceps specifically, so it might be worth doing your compound exercises first (say chin ups in this instance) before doing the curls and other isolation exercises towards the end of your workout. Someone more into lifting weights might be able to give better advice than me, though.

 

 

 

They're not particularly the issue, just endemic of the problem really! I've tried doing some elevated push ups after doing my triceps as well which was just an absolute failure. So aye what you're saying makes a lot of sense, I'll try get the compound stuff out the way and then see how I get on from there. Cheers mate!

[Walrus]

I'm not really an expert here, mate, but are curls a particular issue? They're an isolation exercise which target the biceps specifically, so it might be worth doing your compound exercises first (say chin ups in this instance) before doing the curls and other isolation exercises towards the end of your workout. Someone more into lifting weights might be able to give better advice than me, though.

 

Not an expert either but from what I know you are pretty spot on.

[ellsbells]

Running burns more calories than cycling, but it also results in more injuries.

 

I dunno if you specifically need running for a sport or something, but cycling should keep you ticking over nicely. You can still do HIIT etc on a bike.

 

Agree with this. The bike is a great form of HIIT cardio. You can also use cardio equipment such as the cross-trainer if you prefer. Personally if my knees etc are giving me bother i tend to switch from the treadmill to the bike. Some people just don't like running, and that's fine.

 

If you're looking for a good fat burn which uses the whole body, jump on a rowing machine and see how quickly you can reach the 2,000 metre mark. Try to beat your previous time each time you do it or turn the resistance up to make it harder. Another good form of HIIT cardio is skipping. Alternate the intensity levels just as if you were on any piece of cardio machinery - also burns a high amount of calories.

[The People's Chimp]

Re cycling, I found a huge increase in my fitness when I began riding my fixed gear to work - I think that by riding fixed you get much more of an HIT work out, especially if you have a fairly heavy gear. there is nowhere to hide when you hit a hill, or when you set off from a standing start. You just have to grind it out at as high a cadence as possible and maintain that cadence. I think it's absolutely superb for fitness.

 

I tend to get up as fast as I can as often as possible, so if you're hitting red lights regularly then even a ten/fifteen minute ride in town can be akin to doing a Tabata set.

[Creepy Lurker]

Recently started incorporating a lot more IIFYM into my nutrition. Not going totally mental with it, but using the '90% nutritious whole foods, 10% anything else to get the numbers right' approach. I've stopped having 'cheat meals', as there's no need to any more. Will be interesting to see how this works out, but I feel great so far.

[andy-y]

May have been covered but a mate of mine has recommended "grenade" fat burners. Has anyone used them or have any story's about them? Have read amazon reviews and they seem mixed. I do cycling and weights.

[Creepy Lurker]

Diet > supplements.

 

If you've got your diet completely sorted, by which I mean that you know and are sticking to your macros, by all means try fat burners; otherwise, you're wasting your money.

 

 

[Northernsoulboy01]

Does anyone have advice on training on your own. I find im moving so quickly from machine to machine that im burning out quickly. I try to alternate arms and leg exercise with a run in the middle but cant seem to prolong my session. It seems im hogging the machine if i sit and wait till im ready for my next set.

Also,i use a protein shake but only after training. Should i use it on non-training days also?

Edited September 27, 2012 by Northernsoulboy01

[Creepy Lurker]

Does anyone have advice on training on your own. I find im moving so quickly from machine to machine that im burning out quickly. I try to alternate arms and leg exercise with a run in the middle but cant seem to prolong my session. It seems im hogging the machine if i sit and wait till im ready for my next set.

Also,i use a protein shake but only after training. Should i use it on non-training days also?

 

Sounds like you're overdoing it. If you're going to do resistance and cardio on the same day, then do resistance first and finish off with cardio. Also, you don't necessarily need to be training the whole body in one session (although a well planned full body workout isn't necessarily a bad idea, especially if you're an inexperienced trainee). It also sounds like your training plan's really vague, which isn't a good way to get results; a well planned out training plan is crucial.

 

You never 'need' a protein shake, but it can be convenient and make it easier to meet macronutrient goals. Judging by the tone of your post, it pretty much seems like you're wasting your time by doing things in a really haphazard way and taking a shake because you've heard it's supposed to help.

 

This post isn't meant to seem harsh, but it's difficult to help here as you haven't actually said what your aims are.

[Northernsoulboy01]

Sounds like you're overdoing it. If you're going to do resistance and cardio on the same day, then do resistance first and finish off with cardio. Also, you don't necessarily need to be training the whole body in one session (although a well planned full body workout isn't necessarily a bad idea, especially if you're an inexperienced trainee). It also sounds like your training plan's really vague, which isn't a good way to get results; a well planned out training plan is crucial.

 

You never 'need' a protein shake, but it can be convenient and make it easier to meet macronutrient goals. Judging by the tone of your post, it pretty much seems like you're wasting your time by doing things in a really haphazard way and taking a shake because you've heard it's supposed to help.

 

This post isn't meant to seem harsh, but it's difficult to help here as you haven't actually said what your aims are.

Cheers for the advice. I am a bit of a novice. Basically I want to bulk up a little. I have quite a lean frame tho so thought the protein would aid this.

When I do the cardio its mainly coz im worried that with trying to bulk up,I will grow a pot belly!

Your right,i need to get a plan. Maybe just 1or 2 sessions with a pt would help.