The KotBP Memorial Fitness thread

[afleitch]

Excellent. I'm a bit of a gym bunny so let me know if you need any advice

[afleitch]

Excellent. I'm a bit of a gym bunny so let me know if you need any advice

Back to the topic.

I've been trying to get back into shape by Memorial Day. As I mentioned in the height/weight thread, I'm around 5'10 and 178 lbs. but I'd like to lose this alcohol/fast food belly I've developed. I don't really have any routine yet but I've been trying to get to the gym every day and do an hour on the elliptical. I've also been trying to stick to around 1300 calories a day while using the "My Fitness Pal" iPhone app.

I'm not quite sure what type of lifting routine I want to get into. I haven't had a real lifting program probably since college. I've been doing some reading and there seems to be some debate over isolated muscle exercise days or full-body days. I've always thought negatively of the latter but upon reading up on them it doesn't sound too bad. Any one have any input or know any good lifting routines to stick to?

That is really enough food, especially if you are exercising. It may be counterproductive because you'd likely have muscle wasting along with any fat loss. You'd lose weight but probably look worse.  Afleitch could speak to this better but you should probably look to just eating better. Drop the booze and fast food for a few weeks and you usually look ten lbs lighter because both those bloat you out.

Ive done full body and splits and as from this thread Im still trying to figure out which works best.  I think it really has to do with how much time you can devote.

Help me, Afleitch.

If you’re relatively thin build (and 178 isn’t bad for your height) but have a bit of a gut then don’t just run or use the elliptical to loose weight. It’s actually a very time consuming way to loose weight unless you are seriously overweight and it’s the only exercise you can do. Men put on weight easily but also loose it fairly easily. The best routine is to build muscle. As you do so, and with a balanced diet, you will burn off the excess fat. Don’t forget the cardio of course, but a good weight routine will help you.

A good starter routine is to squat. Squats focus on your legs and your core. You should aim to lift heavy for short periods but start off with a comfortable weight and do 3 seats of 10 repetitions for each muscle group. Make sure you can do the full movement without compromising on form or posture of you risk injury. Use machines if you have access to them; they make making the ‘motion’ easier You can then work on your arms, chest etc.

Eating right is important and your hunger basically dictates how much you eat. You don’t have to be super strict just ensure you have a series of small meals each day with high protein and moderate carbs. Your stomach won’t disappear overnight but within a few weeks you should notice a difference.

[afleitch]

I just read that part about only eating 1,300 calories. Yikes. No no no no. You will not lose weight by doing that -- you'll only shut down your metabolism.

Based on your height and weight, the caloric intake you need for maintenance is about 2,200. You need to shave something off that number, but cutting it in half is a killer. I wouldn't recommend eating any less than 1,800 calories per day.

I'd agree with you. You may even need to increase your calorie intake to 2,200 if it's not there already.

[afleitch]

Looking for replacement of tricep extensions.  Thinking diamond push-ups on top of thenclose grip bench press I already do. Thoughts, critics etc.

I finished off my chest-and-tricep day today with weighted bench dips, because they happen to be one of my favorite tricep exercises. You can really feel your tricep working when you do them -- the muscle is easy to isolate. And since all you need for the exercise is a couple of elevated surfaces and something heavy, you can do it pretty much anywhere.

I just happen to prefer doing it at the gym because they have mirrors there.

If you have the machines then use the double rope. Put it up high, stand with it behind you and pull it towards and over your head. Fantastic for the triceps.

[afleitch]

Looking for replacement of tricep extensions.  Thinking diamond push-ups on top of thenclose grip bench press I already do. Thoughts, critics etc.

I finished off my chest-and-tricep day today with weighted bench dips, because they happen to be one of my favorite tricep exercises. You can really feel your tricep working when you do them -- the muscle is easy to isolate. And since all you need for the exercise is a couple of elevated surfaces and something heavy, you can do it pretty much anywhere.

I just happen to prefer doing it at the gym because they have mirrors there.

If you have the machines then use the double rope. Put it up high, stand with it behind you and pull it towards and over your head. Fantastic for the triceps.

The double rope is great and the tricep push down bar. For machines I also miss doing the seated row.  However, right now I just work out at home. It gives me freedom to do on my time and I generally like to workout solo.  So I have barbell, ezcurl bar, bench, dumbbells with max 65lbs on each, and about 310 lbs or so.  I'm trying to mix things up as best I can with that.

For some reason I always get some shoulder impingement on dips. It is probably my form but if something doesnt feel too right, I am not willing to risk getting hurt.

I appreciate the feedback. 

I agree with you on the dips. I try not to do that movement regularly because of an old rugby injury but even when I do it it doesn't feel smooth. Triceps are what give people 'big' arms but it's a difficult muscle to isolate. I like close grip barbell pull-ups (bent over at a slight angle and drawing the barbell to the chest) and the diamond pushups are still good classic exercises, though I now do them with a few weights in a backpack (though they need to be very secure) for resistance.

[afleitch]

I put my back out. Thus ends the gym for a short while

[afleitch]

And now it's better. Booyah!