Exercise for fat affiliates

dschus said:
So in 6 months you went from 135 to 401 in squat? I hope you are joking.

I have been training/running for four years now, granted I only weigh 138, but it takes some serious strength to squat over 400.
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no shit... took me 4 years (without a trainer) to get to 400. that's nothing compared to the dudes who squat 1000 though.
 


dschus said:
So in 6 months you went from 135 to 401 in squat? I hope you are joking.

I have been training/running for four years now, granted I only weigh 138, but it takes some serious strength to squat over 400.
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Yea I'm 6'2 and 215lbs. You don't realize how much strength you have in your legs. Realistically, the first few months of your training is teaching your brain which neurons to fire to get a smooth movement. Plus, I've been training for 9 months now pretty solid this go around. I used to train years ago when I was pretty young (18ish).

No, it does not take some serious strength to squat over 400 for someone my size. For someone your size it won't happen, but I've got nearly 100lbs on you (most of which is lean body mass anyway). For someone my size, serious strength is like 600 or 700lbs. Your legs are big fucking muscles and can move some serious weight if required. Anybody with any experience doing big lifts can tell you that.

And my bench is very imbalanced; unfortunately I don't have a spotter and doing a 5 x 5 isn't good for me with a heavy load. I progress pretty linearly though. I know guys that squat/dead over 400 that took years to hit two plates a side at the gym (225lbs). My chest is definitely my achilles tendon. It sucks.
 
p90x is the shit. I thought I was fit before I went through it. The next one I want to do is called Insanity, by the same company who made p90x.
 
I know this sounds like a flog lol but last febuary i found myself in the worst shape of my life. I got over 200lbs when i only have the frame of like 175lbs, had like no muscle and had a big ass beer gut. It was all this damn sitting on the computer all day eating like crap. I got sick of it so I just started getting off my ass and making sure i'd go to the gym every single day for about an hour. From there it kinda progressed and now I just completed my 5th month of the gym and getting close to the best shape of my life and probably will be at my goals in about the next 3 months. It's a lot easier to scale it up once you get in a routine. Now i:

  • Trail run 2.4 miles every morning as soon as i wake up 7 days a week.
  • Do the p90x ab workout immediately after and follow up with 3 sets of ab roller and perfect pushups till failure 4 days a week.
  • Weight lift at the gym for 2hrs in the evening 5 days a week (i have an insanely intense routine now with a lot of mixups, muscle shocks, muscle grouping, and breaks/builds so it takes a bit of time).
  • pushups and ab roller while i nutrition up immediately after the gym 5 days a week.
  • Run 2.5-3mi on the treadmill at night about an hour before i either go to bed or start working for the night 5 days a week.
 
^holy shit, dood, you're overtraining so hard...all good until the crash sets in. When your motivation starts to slip, just back off on some of the volume until you want it again.

Congrats on the weight loss tho, I just went from 210 to 170, took about a year, the 1st 6 months were the 1st 30 #s, then it slowed down. I just played ultimate frisbee 2 nights a week (2+ hours) and built a climbing wall. In the winters, lots of backcountry snowboarding. The weight would have come off quicker but I really like icecream and pizza.
 
motivation is definitely the key. When getting into shape you got to understand the physiological side of it otherwise you'll probably fail. Your body is born with a chemical addiction to endorphins (beta endorphins etc that your brain produces that gives your body a rush and make you feel good) you're stuck with that addiction for the rest of your life. There's no way around it. You'll always need your brain to produce them one of five ways, food, exercise, danger, drugs, or sex. The problem with food is, it takes a lot of it and typically a lot of fatty and salty food for your body to produce a little bit of endorphins. Which causes you to lose energy and get more cravings. Once you get into it exercise is actually the most powerful method of getting your body to produce endorphins and the addiction corner of your brain will quickly figure that out. So you just have to replace your habits of feeling good through food with feeling good through exercise. Once your body realizes that it gets a lot more out of exercise then it does food it makes it easy to change your diet, you get less cravings and your motivation to exercise goes way up.This is also why all those get in shape in only 10 mins a day programs and machines or those diets that don't involve regular exercise don't work.

The first three months were hell, i had to really struggle and force myself to go to the gym every day. Now when the time comes to run or lift it doesn't matter what i'm doing or what i was in the middle of (sorry aim buddies for that btw lol) no force in the world can stop me from going. It makes the motivation part effortless. You just have to stick with it long enough to get to that point and not be a pussy about it. Otherwise you'll just fall in and out of shape and be stuck in a constant battle. I'm sick of being out of shape and unmotivated so i have no doubts that i'll keep it going.
 
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Deliguy said:
I know this sounds like a flog lol but last febuary i found myself in the worst shape of my life. I got over 200lbs when i only have the frame of like 175lbs, had like no muscle and had a big ass beer gut. It was all this damn sitting on the computer all day eating like crap. I got sick of it so I just started getting off my ass and making sure i'd go to the gym every single day for about an hour. From there it kinda progressed and now I just completed my 5th month of the gym and getting close to the best shape of my life and probably will be at my goals in about the next 3 months. It's a lot easier to scale it up once you get in a routine. Now i:

  • Trail run 2.4 miles every morning as soon as i wake up 7 days a week.
  • Do the p90x ab workout immediately after and follow up with 3 sets of ab roller and perfect pushups till failure 4 days a week.
  • Weight lift at the gym for 2hrs in the evening 5 days a week (i have an insanely intense routine now with a lot of mixups, muscle shocks, muscle grouping, and breaks/builds so it takes a bit of time).
  • pushups and ab roller while i nutrition up immediately after the gym 5 days a week.
  • Run 2.5-3mi on the treadmill at night about an hour before i either go to bed or start working for the night 5 days a week.
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Isn't that a bit excessive? Especially if you're doing p90x with weights and a pullup bar?
 
blank_czech said:
Isn't that a bit excessive? Especially if you're doing p90x with weights and a pullup bar?
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I only do the ab portion of the p90x routine. Although since i just started the cutting at the beginning of this month so I don't have the full pack yet I do have a pretty strong stomach. I looked around and can't find a more advanced ab routine. If anyone has any suggestions that'd be great cus at the end of august when this cut is done I'm probably going to need one.
 
Surrey23.jpg
 
Deliguy said:
I only do the ab portion of the p90x routine. Although since i just started the cutting at the beginning of this month so I don't have the full pack yet I do have a pretty strong stomach. I looked around and can't find a more advanced ab routine. If anyone has any suggestions that'd be great cus at the end of august when this cut is done I'm probably going to need one.
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How's your diet?

And dude, that routine is likely causing you to stagnate. Your body can't handle that much. Why don't you go to a simple upper/lower split 3 days a week? You might find that TONS of muscle mass will get packed on :)
 
Deliguy said:
I only do the ab portion of the p90x routine. Although since i just started the cutting at the beginning of this month so I don't have the full pack yet I do have a pretty strong stomach. I looked around and can't find a more advanced ab routine. If anyone has any suggestions that'd be great cus at the end of august when this cut is done I'm probably going to need one.
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L-sits. Lots of L-sits. also

NoiseBot.com - Please Don't Eat Me I Love You T-Shirt, Hoodie, or Tote Bag
 
yoink*gasp* said:
Yea I'm 6'2 and 215lbs. You don't realize how much strength you have in your legs. Realistically, the first few months of your training is teaching your brain which neurons to fire to get a smooth movement. Plus, I've been training for 9 months now pretty solid this go around. I used to train years ago when I was pretty young (18ish).

No, it does not take some serious strength to squat over 400 for someone my size. For someone your size it won't happen, but I've got nearly 100lbs on you (most of which is lean body mass anyway). For someone my size, serious strength is like 600 or 700lbs. Your legs are big fucking muscles and can move some serious weight if required. Anybody with any experience doing big lifts can tell you that.

And my bench is very imbalanced; unfortunately I don't have a spotter and doing a 5 x 5 isn't good for me with a heavy load. I progress pretty linearly though. I know guys that squat/dead over 400 that took years to hit two plates a side at the gym (225lbs). My chest is definitely my achilles tendon. It sucks.
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You must have been weak as fuck to only do 135.. 9 months ago that is.
 
Full fast here for 2-3 weeks. You drop on average 1kg /day and it stays off if you follow the program in re-introducing food. Take your laptop for work as WiFi on tap. And if you can spare another 2-4 weeks spend it here, just up the road from Atsumi. Less then 2 months in total to a new fitter & slimmer you. And you still get to do all your interwebs stuff, plus probably cheaper than staying home.
 
This is what I do, all day everyday.

[ame=http://www.youtube.com/watch?v=kDCxH88-9X8]YouTube - 24 Hour Ghetto Workout[/ame]
 
Something easy for you guys... instead of sitting in your awesome comfortable computer chair for hours, working. Buying a large exercise ball. (Don't quote me, but I think mine is 135cm.) and sit on that instead of your fatass chair. This would be called "active sitting", because if you do not stay planted, your ass will roll off.

I recommend to do this in addition to some daily work out sessions.
 
yoink*gasp* said:
And my bench is very imbalanced; unfortunately I don't have a spotter and doing a 5 x 5 isn't good for me with a heavy load. I progress pretty linearly though. I know guys that squat/dead over 400 that took years to hit two plates a side at the gym (225lbs). My chest is definitely my achilles tendon. It sucks.
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one thing i failed to realize for a long time on the bench is the concept of "pulling the bar apart" and building tension in your arms so they act like a spring when you push it back up. it sounds counter-intuitive to "pull" the bar down, but it really does wonders (as does arched back + squeezing shoulder blades together of course). that combined with heavy rack lockouts to build your triceps will definitely improve your bench. also, building your lats w/ bent over rows will help since a lot of pressing force at the bottom comes from those muscles. maybe you're aware of all this, but other people might be interested too.
 
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