Fitness and being Healthy

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Re: Fitness and being Healthy

Postby Fridmarr » Thu Sep 26, 2013 5:00 pm

I would recommend against stiff leg. It's not as effective, it won't help much with regular deadlifts, and it's a riskier exercise as far as injury. Don't worry that the normal deadlift doesn't feel like it's working you yet. It's a naturally strong exercise so it will start out easy. But it can also be an awkward motion (as it seems you are learning), and the best way to get that motion correct is by starting out with light weight and working your way up. That way you are addressing the neurological component (muscle memory) without having the weight itself cause you to break form.

The bar you described sounds like a curl bar, that might create an odd grip for deadlifts. You don't want to have your wrists tilted like you do for curls.

If you aren't sticking big plates on the end of the bar, then you might be starting too close to the ground, and that may be why you feel like you are squatting. If that's the case, don't go all the way to the ground with each rep, just get down so that your upper legs are parallel to the ground, your back is at 45 degrees (not rounded), and your arms are extended straight down, then come back up. Once you put bigger plates on the bar, it will naturally sit high enough for you (unless you are particularly tall) and reach the ground on each rep.

Of the big three, Squats, Bench, and Deadlifts, nothing kicks my ass more than deadlifts (and they're on my schedule tonight...). For my last set, I may only be doing 6 reps, but at the end I'll be barely able to move and be completely out of breath for a solid 30 seconds. It uses a lot of big muscles.
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Re: Fitness and being Healthy

Postby Arnock » Thu Sep 26, 2013 7:45 pm

Agreed on not doing straight-leg deadlifts, they target different muscle groups, and won't target your whole body as easily as a conventional deadlift.

Deadlifts really feel weird until the weight starts to go up, especially since you're using smaller plates, so you have to start much lower, it'll feel much better once you get up to 95+ or 135+

Try watching this series of videos. I haven't actually seen his deadlift videos, but his squat videos are great.

http://www.youtube.com/watch?v=xS2wLZSdeDg


EDIT: Also, what kind of shoes are you lifting in? Soft-soled running shoes will make your base MUCH less stable. Try going barefoot if your gym allows it, or get a pair of converse to wear when lifting.
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Re: Fitness and being Healthy

Postby Fivelives » Thu Sep 26, 2013 9:42 pm

If it feels too much like a squat, think of it this way:

For a squat, you start the rep with the weight above you (on your shoulders) then go down and come up. For a deadlift, you start with the weight on the ground. They work mostly the same muscles, although deadlifts engage your back more than squats (squats engage the core). Deadlifts also engage your arms too - especially the shoulders and forearms.

Third on the recommendation against stiff-legging it. It's a damn good way to screw up your back.
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Re: Fitness and being Healthy

Postby cdan » Fri Sep 27, 2013 7:19 am

Wasn't suggesting anybody actually do Romanians, I just described them. They're great for hamstrings and definitely not a replacement for deads. If you are doing them you are not even thinking about the same universe as deadlifts. They are not a novice exercise though either. Like proper Good Mornings they require a base level of expertise and strength before doing them - hence the misconception that they are a bad for your back.
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Re: Fitness and being Healthy

Postby katraya » Fri Sep 27, 2013 8:16 am

Fridmarr wrote:
If you aren't sticking big plates on the end of the bar, then you might be starting too close to the ground, and that may be why you feel like you are squatting. If that's the case, don't go all the way to the ground with each rep, just get down so that your upper legs are parallel to the ground, your back is at 45 degrees (not rounded), and your arms are extended straight down, then come back up. Once you put bigger plates on the bar, it will naturally sit high enough for you (unless you are particularly tall) and reach the ground on each rep.


You can also make platforms for your deadlift bar by stacking plates. This will allow the bar to be at the right height. Otherwise you're doing deadlifts from a deficit which are harder and will make you feel "squaty."

Like so:
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Re: Fitness and being Healthy

Postby Nikachelle » Fri Sep 27, 2013 3:14 pm

Well that explains the weird sensation on the deadlifting. I was going down to almost a full stretch (hands on the ground).
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Re: Fitness and being Healthy

Postby Arnock » Fri Sep 27, 2013 5:36 pm

Either that, or if you've got a power rack at your gym you can lift from the pins.

Like this, but lower

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Re: Fitness and being Healthy

Postby Nikachelle » Thu Oct 03, 2013 4:22 am

I experienced someone doing curls in the squat rack yesterday for the first time ever. I was highly displeased.
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Re: Fitness and being Healthy

Postby Shoju » Thu Oct 03, 2013 8:19 am

Say Hello to a Shoju that now weighs less than 200 lbs.
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Re: Fitness and being Healthy

Postby cdan » Thu Oct 03, 2013 8:58 am

I hope everyone is remembering that losing a bit of weight is all well and good, but you need to stop before you risk being so thin you slip through your arse and strangle yourself...

If you are facing that risk you need to pretend to be an airplane until sufficient Krispy Kremes have been administered to alleviate the danger of imminent slippage.

P.S Forgot to add - congrats to everyone heading towards or actually meeting their goals. :)
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Re: Fitness and being Healthy

Postby Nikachelle » Thu Oct 03, 2013 10:41 am

Don't worry. My diet as of the last few days has consisted of hearty meals breakfast, lunch and dinner, topped with Doritos, Ringolos and Reese's. Yikes...
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Re: Fitness and being Healthy

Postby Nikachelle » Thu Oct 03, 2013 10:42 am

Shoju wrote:Say Hello to a Shoju that now weighs less than 200 lbs.

That's pretty incredible. Congrats dude!
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Re: Fitness and being Healthy

Postby Shoju » Thu Oct 03, 2013 11:44 am

Nikachelle wrote:
Shoju wrote:Say Hello to a Shoju that now weighs less than 200 lbs.

That's pretty incredible. Congrats dude!


Thanks much :) I'm pretty excuted. I see the "goal" in sight now.
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Re: Fitness and being Healthy

Postby cdan » Thu Oct 03, 2013 11:53 am

Your feet?

Sorry, couldn't resist. At least I didn't say anything a bit further North. :)
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Re: Fitness and being Healthy

Postby Sabindeus » Thu Oct 03, 2013 3:45 pm

cdan wrote:Your feet?

Sorry, couldn't resist. At least I didn't say anything a bit further North. :)


You know you say that as a joke but damned if it isn't true
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Re: Fitness and being Healthy

Postby Sabindeus » Thu Oct 03, 2013 3:47 pm

Shoju wrote:Say Hello to a Shoju that now weighs less than 200 lbs.


congratulations!

I've been cheating too much on my diet... everything I have been trying to stick to food-wise now tastes shitty to me, when a week ago I was thinking to myself "yeah this can work, I can do this!"
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Re: Fitness and being Healthy

Postby Nikachelle » Thu Oct 03, 2013 5:34 pm

Make sure your diet doesn't just consist of "healthy" things Sab. We all like to eat treats and I think it's totally unrealistic to eat ONLY healthy day in, day out.
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Re: Fitness and being Healthy

Postby Nikachelle » Fri Oct 04, 2013 10:59 am

Still hovering around 150-151 pounds, but my pant size is dropping so I'll just assume I'm ditching fat for muscle. I just bought two pairs of pants in size 8. I don't EVER remember wearing single digit sized pants, not even in high school. So frigging excited!
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Re: Fitness and being Healthy

Postby Shoju » Fri Oct 04, 2013 2:09 pm

Nikachelle wrote:Still hovering around 150-151 pounds, but my pant size is dropping so I'll just assume I'm ditching fat for muscle. I just bought two pairs of pants in size 8. I don't EVER remember wearing single digit sized pants, not even in high school. So frigging excited!


Woot!

I'm sure Invis is liking this?
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Re: Fitness and being Healthy

Postby Nooska » Sat Oct 05, 2013 7:06 am

Woot Woot.

WTG Nika

I'm in denial right now - at the in-laws = 6-7 meals a day (well breakfast (with a danish), Early lunch (3-4 times the calories of normal), Afternoon "cofee" - really afternoon cake, early dinner (fastfood or biiiiig portions), then evenning "snack" - more cake)
Not participating is rude on some level, and I know Its jjust a few days and such, but still.. I'm in denial (hoping I can be back under 110 kg by thursday (first time I've been under that in12 or 13 years - not really sure tbh - when I stepped on the weight on thursday).

Not looking forward to monday, but on th eupside I've eaten so much I won't be hungry or wanting sweets for the next week or 2 when we get home.
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Re: Fitness and being Healthy

Postby Fridmarr » Sun Oct 06, 2013 6:43 pm

Sabin

Don't diet, change your lifestyle. It's actually easier and provides the best chance that it will work long term anyhow. Start with the basics that are hard to argue with, increase the percentage of your diet that comes from fruits and vegetables, and try to remove as much processed food from your eating as possible. Create habits that support those goals so that eating better is second nature. There are plenty of resources available online that can help you.
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Re: Fitness and being Healthy

Postby Shoju » Mon Oct 07, 2013 11:32 am

Sabindeus wrote:
Shoju wrote:Say Hello to a Shoju that now weighs less than 200 lbs.


congratulations!

I've been cheating too much on my diet... everything I have been trying to stick to food-wise now tastes shitty to me, when a week ago I was thinking to myself "yeah this can work, I can do this!"


Listen to Fridmarr.

It's just words really, but a change in lifestyle, as opposed to calling it a diet makes it SO MUCH EASIER I also find that I'm a more active participant in food shopping than I ever was. i want to know what I'm eating, and what I'm using to prepare food now that I care what I put in my body. I block out Sunday Mornings while the kiddoes are at church to go to the grocery.


And..... Hey! More Progress shots!

A refresher on where my wife and I were in weight. This is almost a year ago.

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I'm that big guy in the middle. My wife is directly to the right of me (my left). This next picture is a little harder to see, but this was Saturday, at the Chili Cookoff I participated in. The kids, are mine, and that is my lovely wife on my side again.

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94 pounds, and still going. I'd like to lose at least 20 more, but looking at my body right now, I might try and push for 30, and more tone.
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Re: Fitness and being Healthy

Postby Nikachelle » Mon Oct 07, 2013 12:00 pm

I love progress shots! You guys look fantastic. Can I ask how much your wife has lost? (I know women tend to be more sensitive so not sure if you want to broadcast that.)
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Re: Fitness and being Healthy

Postby Sabindeus » Mon Oct 07, 2013 1:01 pm

Fridmarr wrote:Sabin

Don't diet, change your lifestyle. It's actually easier and provides the best chance that it will work long term anyhow. Start with the basics that are hard to argue with, increase the percentage of your diet that comes from fruits and vegetables, and try to remove as much processed food from your eating as possible. Create habits that support those goals so that eating better is second nature. There are plenty of resources available online that can help you.


I mean a lot of what you're saying is what I've been doing... I've all but stopped ordering delivery dinner and have been pretty good about cooking for myself the past few months, with a heavy balance towards vegetables, whole grains, lean meat/fish. I don't think I am necessarily "doing it wrong" so to speak.

I'm not sure I like the whole "change your lifestyle" thing. I've heard it said so many times without any real substance that I'm not really sure what it's supposed to mean.
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Re: Fitness and being Healthy

Postby cdan » Mon Oct 07, 2013 1:41 pm

It generally means that you should pay attention to what you eat. Not just quantities, but providence of produce, etc. It doesn't take much extra effort, but very often it takes a change of attitude about food. Not all food is created equal and the food production industry do not have your bests interests in mind - realising that and changing your eating habits accordingly is the single biggest lifestyle change in this context i.e. replacing "convenience" and pre-packaged foodstuffs with fresh produce and freshly cooked meals.

Everything else is just other people's advice from personal experience, but without that break from where most people are in terms of food and what they consume these days you are fighting an uphill battle.
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