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HF Boards' Healthy Body Transformation Thread - Part 2
Plan to actually start assembling my Powertec power rack for real tomorrow. Laid down the basic foundation. (It's in my basement, carpet barely has any padding so I decided to forgo laying down plywood or horse stall mat)
Quote:
Originally Posted by waffledave
I need some advice...Maybe 3-4 years ago, before I started working, I had lots of free time and was working out all the time. It seemed to work well for me.
But then I started working, and a long commute...Stopped excersizing. I moved downtown too, and I stopped playing hockey.
I'm embarassed to admit it, but I'm rounding out almost 3 years without any significant excersize at all. I mean, I walk a lot, play golf, occasionally play other sports, but I'm getting to a point where I really, really feel different.
I am not exceedingly heavy...I am 5'9" and about 200 lbs. I still have a lot of muscle in my upper body from when I was weight lifting, but my gut is a lot bigger (sort of that spare tire thing). I look like a retired pro-athelete.
The looks are one thing, but it isn't really that bad. My main concern is my health, at this point. I noticed that my resting heart rate is consistently over 100 bpm. I know this isn't normal...I get out of breath easily, from going up stairs and stuff, and I'm always sweaty and exhausted. I feel like a giant fatass, but really I'm just really out of shape.
I need to eat better...Not only do I eat a lot of crap and carbs (pasta every day), but I eat maybe 1-2 meals per day at most. In between I smoke and drink coffee (which probably doesn't help the heart beat issues).
I need a way I can work on my cardio so I stop getting out of breath and feeling like my heart is going to explode out of my chest. Is there anything you guys suggest? I have a stationary bike that I try to use, but honestly, it doesn't seem to do anything. I get out of breath and my heartbeat goes up really quickly, but I can sustain this for a while...Hard to explain. It's like, I reach my limit after say 10 minutes of biking, but after I reach my limit I can actually keep going for another 20 minutes fairly easily...I don't even feel out of breath after 30 minutes of biking, but I feel out of breath if I do it for 5 minutes...Like my body hits an extra gear or something.
I also have an extreme chronic lack of flexibility. I can't touch my toes at all, can barely straighten my legs without lying down, and pretty much every single tendon including stuff like my hands is very very tight. When I'm standing up and you feel my hamstrings, they feel super tight like I'm stretching. This has always been the case since I hit puberty and nobody knows why.
Anyways, rambling here, but essentially I need to know an effective way to increase cardio endurance...Is it just a matter of biking more and more each day, or is there something else I could try?
Try yoga for flexibility. Results for me were rather dramatic only after 2-3 sessions, and all I did was YogaX which came with P90X. For increased cardio endurance, try HIIT, whether it be treadmill or running up and down hills. If you want to be a cardio beast, I suggest you try out INSANITY (made by some ppl who created P90X). Also, diet is pretty important.
I'm trying to figure out which I like better -- working out before a 12-hour-shift or working out after a 12-hour-shift.
Anyone have any opinions? Which would be better for sleeping? I do find that I'm extremely hungry after a workout - which probably hurts my sleep quality when I go right to bed afterwards.
I'm learning towards before the night shift, but I'm not 100% sure. Any feedback would be much appreciated.
I'm trying to figure out which I like better -- working out before a 12-hour-shift or working out after a 12-hour-shift.
Anyone have any opinions? Which would be better for sleeping? I do find that I'm extremely hungry after a workout - which probably hurts my sleep quality when I go right to bed afterwards.
I'm learning towards before the night shift, but I'm not 100% sure. Any feedback would be much appreciated.
Wait, you don't eat after a workout? Why? When I worked open-close, Id usually workout around 10-11pm, eat, shower and go to bed. Always slept well. A casein or blended mix would be better than whey in that situation.
I need a way I can work on my cardio so I stop getting out of breath and feeling like my heart is going to explode out of my chest. Is there anything you guys suggest?
Anyways, rambling here, but essentially I need to know an effective way to increase cardio endurance...Is it just a matter of biking more and more each day, or is there something else I could try?
You aren't going to make much progress unless you give up smoking. It's simply too hard to get back to a trained state when you smoke a lot.
The most effective way to up your effective VO2 max is to do intervals/HIIT. Grab some running shoes or cleats, find a field, flat-out sprint one length and then jog the rest back. Do this as many times as you can, and make it a goal to increase it but not above 10 reps. Once you get to that point, keep focusing on intensity and speed during the sprints. Do a 5 min jog warmup and 5 min jog cooldown.
I was in a similar situation and did this. You will be dying the first few times. You will cramp up and it will be painful. You will probably be frothing at the mouth and in all kinds of pain. Unless you are having genuine chest pain, you're fine. After the first few times, it gets easier. Then you get the runners high and actually look forward to it. It's the most effective, but intervals suck when you do them properly. Most people half-ass it on a bike and claim they are doing HIIT. Not the same. The basic goal is to push to your max, come down, then do it again. Few people really put in work like this, but I know plenty of athletes that do. It will noticeably lower your resting heart rate and improve endurance/burst performance.
And none of this will help unless you get your diet on point too.
Wait, you don't eat after a workout? Why? When I worked open-close, Id usually workout around 10-11pm, eat, shower and go to bed. Always slept well. A casein or blended mix would be better than whey in that situation.
No, no. I always eat after a workout. Always.
I just find I sleep better on a empty stomach then I do on a full stomach. Not sure why, it just happens. I get into a deeper sleep on an empty stomach.
Try yoga for flexibility. Results for me were rather dramatic only after 2-3 sessions, and all I did was YogaX which came with P90X. For increased cardio endurance, try HIIT, whether it be treadmill or running up and down hills. If you want to be a cardio beast, I suggest you try out INSANITY (made by some ppl who created P90X). Also, diet is pretty important.
Quote:
Originally Posted by XX
You aren't going to make much progress unless you give up smoking. It's simply too hard to get back to a trained state when you smoke a lot.
The most effective way to up your effective VO2 max is to do intervals/HIIT. Grab some running shoes or cleats, find a field, flat-out sprint one length and then jog the rest back. Do this as many times as you can, and make it a goal to increase it but not above 10 reps. Once you get to that point, keep focusing on intensity and speed during the sprints. Do a 5 min jog warmup and 5 min jog cooldown.
I was in a similar situation and did this. You will be dying the first few times. You will cramp up and it will be painful. You will probably be frothing at the mouth and in all kinds of pain. Unless you are having genuine chest pain, you're fine. After the first few times, it gets easier. Then you get the runners high and actually look forward to it. It's the most effective, but intervals suck when you do them properly. Most people half-ass it on a bike and claim they are doing HIIT. Not the same. The basic goal is to push to your max, come down, then do it again. Few people really put in work like this, but I know plenty of athletes that do. It will noticeably lower your resting heart rate and improve endurance/burst performance.
And none of this will help unless you get your diet on point too.
Thanks guys. I did HIIT a few years ago with good results, but I was concerned that interval training wouldn't really boost my cardio endurance long term...Rather, it allows me to go in spurts. My doctor remarked that I have excellent recovery in burts, likely because I played interval sports like hockey and football all my life.
I have always had trouble with diet...Just can't seem to organize myself, and I work weird hours which doesn't help. Typically do something like eat my first meal around 4:00 PM, because I'm simply not hungry until then. I'll usually eat something decent like a salad...Then I'll have a plate of pasta (if I'm hungry, not always) around 8-9 PM.
My girlfriend is moving in and she will help me get my diet in order...She cooks so I'll be having more interesting meals than salad and plain pasta.
Not sure if it has been covered in this thread, but I'd like to hear opinions on boxing as a workout method.
Came across a pretty damn good deal for a heavy bag and stand, considering diving in. Worst case I'm not out much at all and can just get rid of it. Any good workouts you could recommend?
Thanks guys. I did HIIT a few years ago with good results, but I was concerned that interval training wouldn't really boost my cardio endurance long term...Rather, it allows me to go in spurts. My doctor remarked that I have excellent recovery in burts, likely because I played interval sports like hockey and football all my life.
I have always had trouble with diet...Just can't seem to organize myself, and I work weird hours which doesn't help. Typically do something like eat my first meal around 4:00 PM, because I'm simply not hungry until then. I'll usually eat something decent like a salad...Then I'll have a plate of pasta (if I'm hungry, not always) around 8-9 PM.
My girlfriend is moving in and she will help me get my diet in order...She cooks so I'll be having more interesting meals than salad and plain pasta.
One really simple change that could get you started on the right track: switch out your pasta for brown rice.
I'm trying to figure out which I like better -- working out before a 12-hour-shift or working out after a 12-hour-shift.
Anyone have any opinions? Which would be better for sleeping? I do find that I'm extremely hungry after a workout - which probably hurts my sleep quality when I go right to bed afterwards.
I'm learning towards before the night shift, but I'm not 100% sure. Any feedback would be much appreciated.
For me it depends. I always take breaks between day shifts (as they are always exhausting).
So on a week like this week.
I work 7am-7pm tuesday, so I go for a swim after that shift. Then work a night 7pm-7am, and I go for a run/gym before work, and then eat after. In between the next shift, I either take a break or do something small.
Different because I'm a girl and don't really do tonnes of weights. But for nights, I go before, and for days I do something light after.
None of us can really tell you what to value more, Kung-Fu or flexibility.
Myself I would need the flexibility.
It would be flexibility
I want to be the next Batman; since I can't afford to fly to Asia to be trained by Ra's...
But again, if I take lessons, my schedule won't be as flexible as it is with the gym
But I just checked the Academy's website; and you can take semi-private/private lessons to acquire the basics and/or advanced techniques, and if you are disciplined, practice regularly @ home
There is a Whitecrane Kung Fu academy right in front of my building
I really want to subscribe, but I like to make my own schedule, which is hard to do when you take lessons.
At least with the gym, there is flexibility
Simple as if Kung Fu is really what you want to do, then you build a schedule around it. I took Kung Fu and Tae Kwon Do in University, and many a time I wanted to skip a session due to group projects or exams. But sessions were only about an 1 hour and 45 minutes each, 2-3 times a week, and I always felt good afterwards. Less than 6 hours a week is how I like to think of it, it's so minuscule in the grand scheme of things.
Also, I think these sort of "sports" activities really compliments going to the gym. That's why I plan to take muay thai even though I will have a home gym soon. Then hockey in the winter.
Quote:
Originally Posted by natey2k4
Anyone work 12-hour-shifts?
I'm trying to figure out which I like better -- working out before a 12-hour-shift or working out after a 12-hour-shift.
Anyone have any opinions? Which would be better for sleeping? I do find that I'm extremely hungry after a workout - which probably hurts my sleep quality when I go right to bed afterwards.
I'm learning towards before the night shift, but I'm not 100% sure. Any feedback would be much appreciated.
Need to know more. The sort of work you will be doing during your 12-hour shifts, when you wake-up or go to sleep, etc. For me, if I had that work shift, my schedule would probably be: wake up, work-out, eat, 12-hour shift, eat, read, bed. I prefer to be relatively inert before bed. It makes getting quality sleep a lot easier as your heart isn't racing around from working out. Plus you shouldn't eat for several hours before bed. So my schedule gives me much more time to just relax before bed which is ideal IMO.
Quote:
Originally Posted by natey2k4
No, no. I always eat after a workout. Always.
I just find I sleep better on a empty stomach then I do on a full stomach. Not sure why, it just happens. I get into a deeper sleep on an empty stomach.
It's better not to eat several hours before bed. Better sleep is one benefit.
Quote:
Originally Posted by waffledave
Thanks guys. I did HIIT a few years ago with good results, but I was concerned that interval training wouldn't really boost my cardio endurance long term...Rather, it allows me to go in spurts. My doctor remarked that I have excellent recovery in burts, likely because I played interval sports like hockey and football all my life.
I have always had trouble with diet...Just can't seem to organize myself, and I work weird hours which doesn't help. Typically do something like eat my first meal around 4:00 PM, because I'm simply not hungry until then. I'll usually eat something decent like a salad...Then I'll have a plate of pasta (if I'm hungry, not always) around 8-9 PM.
My girlfriend is moving in and she will help me get my diet in order...She cooks so I'll be having more interesting meals than salad and plain pasta.
No idea, I never really thought about that. Personally, I've never been concerned about it because I honestly can't think of any reason why I didn't need to go in spurts, i.e. I don't run marathons, run long distances, etc. I just know that HIIT will get you results much faster and in much less time then jogging for hours, and is therefore perfect for me. But if it's something you're concerned about, maybe do a hybrid of HIIT and some form of long-distance running?
Last edited by TaylorHall: 04-09-2012 at 02:14 PM.
Simple as if Kung Fu is really what you want to do, then you build a schedule around it. I took Kung Fu and Tae Kwon Do in University, and many a time I wanted to skip a session due to group projects or exams. But sessions were only about an 1 hour and 45 minutes each, 2-3 times a week, and I always felt good afterwards. Less than 6 hours a week is how I like to think of it, it's so minuscule in the grand scheme of things.
Also, I think these sort of "sports" activities really compliments going to the gym. That's why I plan to take muay thai even though I will have a home gym soon. Then hockey in the winter.
+1 on the sports/gym combo
I've always wanted to combine them; for me it has always been either sport or gym.
I took taekwondo classes a few years ago; yeah I felt really good afterwards, since we did all those mini workouts during classes (sprints, pushups, etc )
The Kung fu classes would make 4 hours a week (+2 hours optional); I work 9-5 Mon-Fri
Add the gym to that + social activities and it makes a pretty busy schedule
Also going to resume 1/3 GOMAD (stopped like 2 months ago when I lost motivation). Super excited.
That will be a pretty nice home setup to have. Obviously those cages are limiting (in terms of being able to do GTOs etc.) but still a good amount of variety for a non-professional setting.
One thing I really wish my gym had was rubber weights, so we could dump the bars after doing heavy snatches, clean & jerks, etc.
So with my new schedule, I now have to go to the gym in the morning. Made it today, but was tough to get as pumped as I normally do when I'm already more than half way done with my day. Any suggestions? Don't want to take anything like NO Xplode, because afterwards I have to go work and sit at a desk all day, so don't want to be like a jittery crackhead.
