The Official Workout Thread

[TheBig3]

Originally Posted by hip hop bunny hop

Lately I've been doing a lot of body weight exercises; hindu push-ups and push ups with my feet elevated. The former are nice for an all around upper body work out, while the later really work my shoulders. Lower body wise, lot's of body weight squats & calf raises. If my form is proper on the former the lower portion of my abs get engaged in a pleasant way.

I used to be a big free-weight guy, but I realized you're screwed if there isn't a gym around, and you get a healthier workout with body weight exercises. I can't say enough good things, and I have a hell of a time finding thigns on the internet because every juice-head moron will always say, to a person, "Body weight isn't bad, but you're going to plateau and you just need free weights."

Oh man, there are few things that drive me more insane than know-nothing fitness dopes handing out bad information.

[hip hop bunny hop]

Well, Big 3, are you going to go first and share what your know about body weight exercises or should I? Oh, ok, I'll start off:

Wall Squats: put your back up against a wall, and descend until your knees form a 90 degree angel. Hold this position for as long as you can. Do this three times, and you will feel it.



Now, your turn, :P

[CanwllCorfe]

Please discuss body weight exercises at length. I have a gym nearby, but it's expensive and wouldn't be able to afford going.

[ThePhanastasio]

Here are a few that I do:

Burpees/Jump Thrusts: These were my kryptonite during team sports. We did sets of 20 of these puppies, and the first time I ever did them, it felt like I was dying after five. These are good for cardio, leg strength, balance, arm strength, and core strength. They're a full body workout in one exercise, essentially. Or, at least that's what my basketball coach told me.

Step One: Start out in a standing position.
Step Two: Go down into a squatting position, as seen in the picture.
Step Three: From the squatting position, jump back with your feet so that you are in a push-up position.
Step Four: Jump forward with your feet so that you end back in a squatting position.
Step Five: From the squatting position, jump straight up, as high as you can / as high as you can stand to jump.

Repeat as many times as you feel comfortable with. I'd recommend no less than ten reps on this one.

Leg Lifts:
These are painful. I'm not going to lie. They sound fairly innocent in theory, but your legs and abs will hate you after just a couple of reps. Even when I was in the best shape of my life, having to do thirty of these on the last day of conditioning made me feel like I was dying.

Step One: Lay down on your back on the floor or on a mat. Your arms can be behind your head, out to the side, crossed over your chest...whatever is most comfortable.
Step Two: Slowly, keeping your legs straight and together, raise your legs as close to a ninety degree angle as you can without bending your knees or pulling them apart.
Step Three: Slowly lower your legs so they almost touch the ground, still keeping them completely straight. Do NOT allow them to touch the floor.

Repeat until you can do no more. I'd say, again, at least ten would be ideal.

Squats:
These are an essential, really. Great for toning leg muscle. Add hand weights for increased resistance.

Step One: Begin by standing with your feet shoulder width apart.
Step Two: Bend your knees, lowering your body (feet planted!) like you were sitting in a chair. Hold for a second or so.
Step Three: Still keeping your feet planted, raise straight back up into the starting position.

Go for at least thirty reps of these, as they're really not that bad.

These three are absolutely necessary for me. Push-ups are definitely another good body weight exercise, as are pull-ups. Once you've mastered those, you can find more advanced push-ups/pull-ups to work on to further increase your strength.

[hip hop bunny hop]

Originally Posted by CanwllCorfe

Please discuss body weight exercises at length. I have a gym nearby, but it's expensive and wouldn't be able to afford going.

Could you elaborate on what you hope to achieve with a workout routine? I know this seems like a stupid question, and although there are generalities, there are unique things you should do depending on your desired outcome.

Anyways, here are some general tips:

1: Proper form should be priority #1; improper form can be harmful, lead to uneven muscular development, and impede results. I can't stress this enough; do not sacrifice proper form for weight or repetitions.

2: Pay attention to your body; if you've joint pain, hear lots of cartilage popping, or are experiencing anything that makes you worry, stop. No need to injure your body when you're trying to improve iit.

3: Have a post work-out meal/snack ready before you start working out; if you want to maximize your gains, eat within 20 minutes of finishing your work out. You can be as nerdy, complicated, and scientific about this as you want - however, as your goal is to have these nutrients available to your body as soon as possible, liquids are a safe bet.... the exact contents should depend on what your goals are.

4: Water & Leafy Greens: are you consuming the minimum of 3 liters of water a day? Are you just getting one or two servings of leafy greens a day? Why would you just want to consume the minimum if you're going through the trouble of working out?

[midnight rain]

Originally Posted by TheBig3

I used to be a big free-weight guy, but I realized you're screwed if there isn't a gym around, and you get a healthier workout with body weight exercises. I can't say enough good things, and I have a hell of a time finding thigns on the internet because every juice-head moron will always say, to a person, "Body weight isn't bad, but you're going to plateau and you just need free weights."

Oh man, there are few things that drive me more insane than know-nothing fitness dopes handing out bad information.

I'm pretty new to lifting myself, but I'm pretty sure what these 'juice-heads' are saying is true.

Would you expect to continuously gain size on your biceps by curling 5 lb dumbbells 200 times? I know I wouldn't.

[CanwllCorfe]

Originally Posted by hip hop bunny hop

Could you elaborate on what you hope to achieve with a workout routine? I know this seems like a stupid question, and although there are generalities, there are unique things you should do depending on your desired outcome.

Anyways, here are some general tips:

1: Proper form should be priority #1; improper form can be harmful, lead to uneven muscular development, and impede results. I can't stress this enough; do not sacrifice proper form for weight or repetitions.

2: Pay attention to your body; if you've joint pain, hear lots of cartilage popping, or are experiencing anything that makes you worry, stop. No need to injure your body when you're trying to improve iit.

3: Have a post work-out meal/snack ready before you start working out; if you want to maximize your gains, eat within 20 minutes of finishing your work out. You can be as nerdy, complicated, and scientific about this as you want - however, as your goal is to have these nutrients available to your body as soon as possible, liquids are a safe bet.... the exact contents should depend on what your goals are.

4: Water & Leafy Greens: are you consuming the minimum of 3 liters of water a day? Are you just getting one or two servings of leafy greens a day? Why would you just want to consume the minimum if you're going through the trouble of working out?

Thanks for the tips, and ThePhanastasio (I wish I knew your name, that would sound so much more personable) for the exercises! I mainly wanna lose body fat, but I'd also like to gain some muscle. Nothing too intense. Just something I could realistically maintain. Around two years ago I was doing quite good. I think at my peak I was able to hold a plank for 5 minutes, and side planks for a little bit over 2. NOT NO MO.

[hip hop bunny hop]

Originally Posted by Tuna

I'm pretty new to lifting myself, but I'm pretty sure what these 'juice-heads' are saying is true.

Would you expect to continuously gain size on your biceps by curling 5 lb dumbbells 200 times? I know I wouldn't.

Plateauing can occur multiple ways; two notable ways being not increasing the difficulty of a work out and not changing up your workout. If you were doing bicep curls and continually upped the weight at regular intervals, your gains would still be retarded at some point, due to lack of variety in exercise.

And to answer your question, a simplistic equation would be.... less weight, more reps = more tone. More weight, less reps = more muscle.

[midnight rain]

Originally Posted by hip hop bunny hop

Plateauing can occur multiple ways; two notable ways being not increasing the difficulty of a work out and not changing up your workout. If you were doing bicep curls and continually upped the weight at regular intervals, your gains would still be retarded at some point, due to lack of variety in exercise.

And to answer your question, a simplistic equation would be.... less weight, more reps = more tone. More weight, less reps = more muscle.

Toning is a myth in weight lifting. Only weigh you can tone is through diet.

More reps = improved endurance

[ThePhanastasio]

So close to having abs. (Not creepy, manly abs, but you know - defined and in shape abs)

I can see the outline around where they will be when my diet continues to rock and my working out continues to help muscle build.

I may rock a bikini this year, yet! I know that I constantly see people in way worse shape wearing them, but I don't want to be one of those people.

Also about to start some hardcore running.

I was technically at the edge of the normal BMI for women of my age/height at the beginning of the year, but I want to be in GREAT shape. Lost close to twenty pounds now. On track to be in awesome shape.

It's amazing what watching your diet, doing cardio, and working out can do. I was normal weight doing...well, pretty much absolutely nothing. My metabolism rocks.