Fitness and being Healthy

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Re: Fitness and being Healthy

Postby Nikachelle » Fri Jan 04, 2013 11:37 am

So is anyone back on the gym/exercise/eating right bandwagon?

After a month of consuming nothing but chocolate and alcohol I seem to be up four pounds and am consequently FREAKING STARVING ALL THE TIME since I've gone back to a proper amount of food consumption.

Feel better for exercising regularly again - went out for my first winter run on the 2nd and I'd forgotten just how nice it is to run outside while it's super cold and snowing. I love it so much more than running in the summer.
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Re: Fitness and being Healthy

Postby Arnock » Fri Jan 04, 2013 4:46 pm

Uh, I was out for a week or two with a nasty cold, went back to the gym on Wednesday and now I can barely move.

But, on the bright side, I think I finally have my squat form nailed, no hip or knee pains like I was having earlier.



As for BMI, I've been told that it's only really 'useful' as a statistical tool when looking at large groups, but is more or less useless when analyzing an individual, where one should focus on body composition instead.
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Re: Fitness and being Healthy

Postby Fivelives » Fri Jan 04, 2013 7:32 pm

Asked at work today. Confirmed: BMI just an easy way of determining at-a-glance what people are at risk for, and an easy way to explain to people "hey, you're fat, and here's the proof". It makes a bit more sense now, but still not much.
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Re: Fitness and being Healthy

Postby Nooska » Tue Jan 08, 2013 8:23 am

Nikachelle wrote:Image

Too bad the kitty is playing a myth, it takes 1 fewer muscles to frown than to smile (11 vs 12) source
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Re: Fitness and being Healthy

Postby firstamendme » Mon Jan 28, 2013 9:41 am

So the trainer at my gym gave me a bunch of workouts to gain muscle. The 5x5's I've heard about before, but there are a bunch of 4x8's peppered in for certain machines. Anybody have a good explanation for why you would want to do a 4x8 setup instead of 5x5?
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Re: Fitness and being Healthy

Postby Fivelives » Mon Jan 28, 2013 3:35 pm

Lower repetitions with higher weights is how you build bulk. Higher repetitions with lower weight is how you gain endurance.

So if you're doing 5 sets of 5 reps at 100 pounds (2500 pounds total) on some machines, and 4 sets of 8 reps with say, 80 pounds (2560 pounds total), that would probably explain why.
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Re: Fitness and being Healthy

Postby firstamendme » Mon Jan 28, 2013 7:21 pm

Fivelives wrote:Lower repetitions with higher weights is how you build bulk. Higher repetitions with lower weight is how you gain endurance.

So if you're doing 5 sets of 5 reps at 100 pounds (2500 pounds total) on some machines, and 4 sets of 8 reps with say, 80 pounds (2560 pounds total), that would probably explain why.



I understand that. I asked the fitness trainer to give me a program to build muscle. She gave me a combination of 5x5 and 4x8. I was wondering if there was a reason for certain muscle groups to be given one over the other considering the goal is muscle building. I do endurance training at night, so this morning workout is all just for strength. She gave me 5x5 for things like benches and leg presses, but 4x8's for things like arm curls and leg curls. It's the combination of things I find odd. Also, I thought endurance sets were usually more like 3x15, not 4x8.
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Re: Fitness and being Healthy

Postby Arnock » Mon Jan 28, 2013 8:27 pm

The way I've always understood it, was that low reps (say, 1-5 reps) with high weight was best for raw strength (increasing your 1-rep maximums,) "medium" sets (5-10 or so)with slightly lower weights was better for putting on muscle mass, and lower weights with very long sets (15+) was best for endurance.

But that's mostly just heresay, and might just be a lot of "bro science." Take it with several grains of salt.

At any rate, as long as you're progressively loading more weight on the bar and eating enough calories, you will build muscle no matter what program you're on.

However, you probably should be squatting instead of doing leg presses.
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Re: Fitness and being Healthy

Postby firstamendme » Tue Jan 29, 2013 3:12 am

Arnock wrote:The way I've always understood it, was that low reps (say, 1-5 reps) with high weight was best for raw strength (increasing your 1-rep maximums,) "medium" sets (5-10 or so)with slightly lower weights was better for putting on muscle mass, and lower weights with very long sets (15+) was best for endurance.

But that's mostly just heresay, and might just be a lot of "bro science." Take it with several grains of salt.

At any rate, as long as you're progressively loading more weight on the bar and eating enough calories, you will build muscle no matter what program you're on.

However, you probably should be squatting instead of doing leg presses.


I guess that makes sense. It was just odd to me, because if the overall objective is the same, why do certain muscles get different treatment?

I do the presses instead of the squats because I hate using the free weights at my gym. There are always a ton of idiots over in that section and I would rather suffer a bit in effectiveness to be able to stay far, far away.

edit: By idiots, I mean guys in wife beaters and spiked up hair flexing in front of the mirror, putting a ton of weight on the bar, and doing a few jerky rapid fire reps with about 10% of the range of movement while reeking of body spray.
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Re: Fitness and being Healthy

Postby Fridmarr » Tue Jan 29, 2013 6:59 am

There is not a really meaningful difference between 5x5 and 4x8. There is a tendency to do higher reps on the supporting muscles versus the large muscle groups, because those exercises tend to be really easy to break form or "cheat" on. By doing a little bit less of a percentage of your one rep max, you are likely to maintain better form and get a better workout.

It's kind of difficult to cheat your way to more reps on squats or bench presses. You either lift it or you can't. You may be able squeak out an extra rep or lock out one that was iffy, but by and large the proper form is also the strongest lift. Whereas with something like curls, you just swing your hips a little or flare your elbows, and you can add quite a few more reps albeit of much less effectiveness.

I can't say for sure that that is what your trainer has in mind, but that's not uncommon.
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Re: Fitness and being Healthy

Postby Arnock » Tue Jan 29, 2013 7:57 pm

Well, it's difficult to cheat on the core lifts if you're using proper form, but most of the guys at the gym that I see "squatting" are barely getting within 45 degrees of parallel.


On a somewhat related note

Achievement unlocked: 200lb x5x5 squat.
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Re: Fitness and being Healthy

Postby Fridmarr » Tue Jan 29, 2013 8:43 pm

Congrats!

Next up...two plates!
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Re: Fitness and being Healthy

Postby firstamendme » Wed Jan 30, 2013 5:36 am

Another question!

I've maxed out the possible weight on several machines. If start doing more reps/sets with that weight, will that continue to build? I know I could just do each limb independently, but I was hoping to not have to extend my gym time. Also, some of the machines would be awkward with a single limb. Thankfully the leg press at my gym is with rack weights so I can pile that on to the sky, but things like the lateral pull down and leg curls are capped at 245/165lbs.
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Re: Fitness and being Healthy

Postby Fridmarr » Thu Jan 31, 2013 6:49 am

In the short term it could work ok, but it's not nearly as effective as being able to add weight. As you get increase your reps it will get less and less effective at building strength.
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Re: Fitness and being Healthy

Postby Nikachelle » Thu Jan 31, 2013 7:20 am

1.5 weeks of the worst stress (resulting in almost a complete loss of appetitie) I have ever experienced in my entire life and I dropped 8 pounds. Not healthy, certainly, but I hit my first goal weight because of it. Heh. On to the next ten pounds. That's 36 total pounds down since I started this calorie counting business.
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Re: Fitness and being Healthy

Postby Skye1013 » Thu Jan 31, 2013 5:13 pm

Congrats! Even if it wasn't quite the way you expected to get there :D.
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Re: Fitness and being Healthy

Postby Aubade » Mon Feb 04, 2013 2:51 am

Mmm local YMCA did a no-join fee weekend....girlfriend and I signed up. We're not going to be working out together due to work schedules but I'm excited to get back into the fitness game. Gained a bit of weight this holiday season =[.. I think I'm gonna start out with some swimming workouts!
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Re: Fitness and being Healthy

Postby Nikachelle » Mon Feb 04, 2013 7:36 am

That's awesome. I've always had really positive experiences at the Y. I used to have a membership in my hometown (Ottawa) and had one as a student in Toronto as well. I'm also trying to hold out for a no fee signup weekend because I'd like to get back into the gym as well. If only for the classes!
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Re: Fitness and being Healthy

Postby Nikachelle » Wed Feb 06, 2013 7:32 am

Not really sure where else to post this and I didn't want to make a new thread. Enough fitness/health junkies post in here so I figured this was the best place.

I'm trying to figure out what the heck is wrong with my friend. She had a bunch of blood tests lately and it came back that she's got something that's attacking her red blood cells and her white blood cells are on the decline. She needs to get regular blood infusions over the course of the next months in an attempt to "fix it". She said that what she has can also lead to nerve damage, amongst other things. She has to take a bunch of prescription pills as well. I realize this is all incredibly vague, but she will not tell me what the heck she has. She is a regular anemic as her body just doesn't retain enough iron. So I was thinking it was some form of anemia, but googling was a bit like searching for a needle in a haystack.

The reason I'm curious is that we both had the exact same symptoms that lead us to go to the doctor for tests. Mine all came back clear, but clearly hers did not.
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Re: Fitness and being Healthy

Postby Fenrìr » Thu Feb 07, 2013 9:40 am

So I'm taking a rather large step out of my comfort zone and entering into a Body Building Comp in late April with a couple of guys from work; one of which has done this before and is, in a way, our coach. However, my main problem I foresee is my addiction to caffine. I'm not particularly looking forward to the migraines I'll be getting once this kicks off on Monday.

Any tips on how to keep them to a minimum until my body has adjusted?
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Re: Fitness and being Healthy

Postby Arnock » Thu Feb 07, 2013 3:59 pm

What's wrong with caffeine? It can give you a nice kick before a workout, and I've been told (potential broscience here) that the stimulants can help keep your metabolism up?


At any rate, what I've done in the past that's helped me reduce caffiene for awhile is to start drinking black tea instead of coffee for a week or two, then dial it down to green tea, then caffiene free coffee/tea.
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Re: Fitness and being Healthy

Postby Fenrìr » Thu Feb 07, 2013 11:03 pm

Mostly because I don't drink good caffeine. It's from cokes and such.
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Re: Fitness and being Healthy

Postby Kanta » Tue Mar 05, 2013 3:48 am

Ugh, time for me to get healthy. Or something. The doc had me on a statin and was concerned about me being prediabetic. I brushed off the prediabetic part because I figured the Monster I drank 5 minutes before walking into the office probably threw off the blood glucose levels. Fast forward a few months (I'm bad at follow-ups) and I go in for another test. This time I don't drink anything for 24 hours except water and I stop eating ~10 hours before the blood draw.

Doc calls me a week later and My blood sugar is fine, and the doc is no longer concerned about me being pre-diabetic, and my total cholesterol levels and LDL are fine, but my HDL goes down further each time I visit. He's recommended exercise and a Mediterranean diet. Guess I will go back to lifting and see where I end up on a diet heavy in fish and chicken breast (doc said low carbs too)
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Re: Fitness and being Healthy

Postby Nikachelle » Tue Mar 05, 2013 8:08 am

When a doctor says "start exercising" my first thought is to get into cardio, not lifting. Maybe someone else can shed some light on that?
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