STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread - Page 3

Rowing?

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6'0/212 is my weight. I used to be 296 and so out of shape. I do over hand pull ups. For some reason they're easier than the underhand to me. My grip isn't too wide, but it's wider than normal. Sorry if that doesn't make sense lol

 

 

If youre gym has a heavy bag then you could box. Obviously it wont be as intense since you cant move around, but you can get a good sweat out of it.

 

Or you could flap your arms around, 30 second intervals with 10-15 second rest inbetween "sets". Works the shoulders too.

 

 

Warning: Spoiler! (Click to show)

 

im a fat F at the moment, i want to gain muscle and shed the fat. should i lift and do cardio daily? or should i just focus on bulking up for a few months then cut... which would have my body looking better?

LMAO at even thinking about a bulk when you claim to be really fat..bulking requires you to eat OVER maintenance...let's pretend you're bulking...do you know how many cals and grams of protein you would need in order to actually gain muscle?...and even then you wouldn't notice it because of all the fat you probably have. Cut at 500 under maintenance and up your protein and lift hard, b

 

So true.

 

Biggest way I've seen results is simply not eating after 8 pm. This is so crucial. You wake up feeling good.

This is my phone background so I can see it every morning when I wake up

Just focus on losing weight. Get on a high protein diet. Lift heavy and shed the fat first.

Can someone point me in the right direction or dumb things down for me.
I get lost with all this nutrition talk. Whats kind of foods are carbs/proteins?
Right now im chubby 5'8" 172 lbs. I was 185 before i started playing in a soccer team about 3 months ago.
I really haven't worked out, just been playing soccer but will start hitting the gym.
Im trying to get down to 160 but Im lost as to what kinds of foods to avoid. I mostly drink water and eat whatever the GF cooks.

Watch the diet most importantly.

Personally, I'm not sure what your body looks like, but its better to lose fat first and worry about putting on muscle later. To me, it's 100% psychological to see yourself looking better and the subsequent motivation you will receive.

im at 210lb-218lb @ 5'10. guess ill be doing all cardio for a few months. will prob do Insanity.
what weight should i get down to before i start lifting?

Hmm. I'll try that out.

Just lift, man. You are not going to gain weight if you are lifting and are on a proper diet.

Weight training is great for fat loss.

to the Fat F:

Try Leangains.com

I truly believe for those very overweight it will work wonders. The problem is that you guys like to eat a lot which is probably why you are a 'Fat F' in the first place but I believe there was a study where a severely obese dude fasted for like 200+ days with only multivitamins and lost hella weight and was completely healthy.

not to say you should do that lol but I think the IF for overweight people is a great way to lose weight whilst still eating a big meal

Also lift weights, dont skimp on the lifting, biggest mistake people make IMO. There are some hormonal benefits to it.

Basically lifting isn't going to hurt your progress, it will only help it

To the dude with busted ankle:

Try swimming if your worried about the cardio. Should be pretty low impact or just tread water for x mins lol
Edited by 40inchBoost - 7/20/12 at 2:48pm

ok ill just lift then since i hate cardio. did strong lifts for 1 month but things started getting kinda heavy and i opted to wait a month to cop a squat rack, aug 1 ill be back at it.


and yea i do like to eat. my dads a chef. foods delicious man. ill check out leangains thanks

if you hate cardio I would suggest something like HIIT then. Basically shortens the time as long as you bust your ***. Tough but if you want results then give it a try

10 mins HIIT > 20+ mins low intensity ellipitcal

Dieting is so key. So key.

Specially carbs

yeah I had great results with HIIT bout 2 yrs ago, but it is tough on my lungs(asthma). I would have to build up my cardio.
does daily lifting + cardio get you faster results than doing just heavy lifting or just cardio?

Anybody try INSANITY on here?

You are dead on man, diet is key. Most people really dont know how many cals they consume in an avg day or tend to underestimate in my observations

But I don't know I think carbs get knocked because they tend to hold water weight, and that's true but its temporary. Water weight =/= fat gain, although it might look like it and because it looks like it we assume carbs make us "fat"

at the end of the day its Calories in vs Calories out.

Your body will spend more energy digesting certain foods but at the end of the day its that simple equation.

Yes I would say so because your going to expend energy lifting and then again while doing cardio. Reap the hormonal benefits of lifting then get your heart rate up with some cardio

Also regarding leangains, fasting isn't for everyone but its also a way to see how much broscience is out there and that you don't need to eat every 2 hours to 'stoke' your metabolism, or eat protein every 2 hours to maintain your muscle mass. You can lift on an empty stomach and still record PR's. Your body is very efficient at using fat as a fuel source, that's why its 9 cals a gram or whatever, its meant for energy. Your body will use fat/carbs over muscle because its not very efficient for the body to begin breaking muscles/proteins down to convert into energy.
Edited by 40inchBoost - 7/20/12 at 3:11pm

While everyone's genetic make up is diff't, the most important thing is to KNOW YOUR BODY's REACTION. But it comes down to intake and outtake. Watching calories, eatting well, and having rest and exercise is what you need.

Ultimately, it's a LIFESTYLE change.

I just eat about 1 - 10grams of carb per day, pretty much an all protein diet.

Following a keto diet I am never hungry or ever craving, I dont count calories but since I eat only like once or twice and its pretty much all protein it ends up being pretty low calorie as well.

I've done 1200 calorie diets in the past with great success and I had plan to do that before I heard about keto, it definitely works but it never solved the craving issue and I never knew how good I can feel till my body got into the state of ketosis.

I also work out extremly hard,

1hr on the elliptical
32 steps of stairs x20 (outdoor public park)
1hr of basketball (mainly just running and shooting)
30 mins elliptical
10 mins Boxing sparring, (Punching while moving, great for foot work)

I do this for 5 days a week.

Keto does make you feel a little weaker than when you have stored glycogen in your muscle, so I break up my exercises and rest a bit before the next one.

got that vaca weight back off, about time to start bulking

Lol at 1200 cals per day along with intense cardio. Are you a girl? No way you were getting your macros in with 1200 cals. Deprivation

This week has really opened my eyes to how beneficial it is to not eat after like 8, 8:30

Ok, so after seeing that Nike ad, and being a victim to that saying day after day telling myself "Monday we'll start back working out" being in Vegas it's hot as he'll, I use to get up 6am and take my dog for a 5mile walk, started adding tae-Bo and weight lifting. Then fell into a slump, now I'm looking to get back into the swing of things since my weight is the most it's ever been and I need to shed pounds NOW. I will be goin to be community gym in about 3 hrs, what kinds of diets, workouts, protein/calorie/carb intake is good for me? I'm about 6''2 320. Want to slim it to 220-250

I made a thread on it, not sure if was brought to here though.

But I did that last year, it's great man! Gets you back in shape, increases your endurance, cardio, stamina, muscular strengths and flexibility.

But I'm done with that now, thinking about trying Tap Out XT next.

I converted this is mp3 and listen to it before every workout.


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