Health and Fitness Thread

[Heaven's Cloud]

[color=indigo]Over a third of America is obese. It is a pretty startling statistic that
has been the root of many media controversies as of late. Amidst the
whirlwind of our own litigious nature, American's have once again lost
site of the truth. Fast-food chains and cookie manufacturers are not
responsible for the United States' weight problem; every individual is
responsible for his or her own health.

For the past four or five years I have slaved through rigorous work out
routines, run countless miles, and attempted several fad diets, never
achieving the results I desired. At the turn of the New Year I resolved
to shed some of my fatty pounds before I became another statistic. I
exercised, cut most of the junk food out of my diet and I saw serious
results for the first time in my life. I am serious when I say "serious",
I lost a little over twenty pounds, went from a tight 36" pant waist to a
trim 32" waist, and (most notably) I went from 22% body fat to 9 %.

If someone told me I could change my body so dynamically six months ago I
would have been skeptical, if someone told me I could change so much in
nine weeks I would have laughed. I was, after all, a regular gym patron.
I lifted weights, jogged, and played a multitude of sports already, how
could my body change so drastically? But it did, with just a few
modifications to my exercise regiment and a slightly more balanced diet.

Anyway, my recent physical metamorphosis inspired me. I thought it would
be neat to have a thread that could be used not only to discuss various
exercise techniques, dieting advice, and the myths surrounding exercise,
but to also encourage an open forum where people can seek help and
opinions on all topics related to fitness and health. I know that I am
always searching for new strength training workouts, new techniques, and
good cardio routines so I am looking forward to everyone's input.
[/color]

[FartMaster745]

[size=1]Yes America is a VERY fat country. Its sad, its even sadder how people now take surgery to hide themselves. Like Micheal Jackson for instance, but I won't get into that.

I've been working out for a while now, and when I say work work I mean it. But I haven't seen much results other than a whole minute cut off from the time it takes for me to rune a mile last year. I can make a mile in about 6-7 minutes. I've been doing push-ups since, well for a long time. My chest is at a decent size. Sit-ups and curls, for a very long time... a 6-pack already in view but I need it to be, well you know.

I've been lifting but NOTHING happens. I just lift and lift. No burn, no nothing. I also have a big income of protiens, mainly from fishes and chicken.

I weight only 120, and my goal is to gain about 25 lbs before I graduate(2 years), I don't think its possible but then my friend lost 95 lbs in 2 years! Thats a whole person. So far what have right now, all hard work, none of it comes from any of my genes.

All I got right now is a 20 lb dumbell. Any good tips :P[/size]

[Heaven's Cloud]

[QUOTE=FartMaster745][size=1]
All I got right now is a 20 lb dumbell. Any good tips :P[/size][/QUOTE]

[color=indigo]I was trying to think of several exercises to utilize a twenty pound dumbell and use it against your mass so you can work both your fast and slow twitch muscles. Anyway, I actually went and found a twenty pound dumbell and flopped around some with various exercises. I doubt it will be enough to give you twenty-five pounds of muscle but it will certianly add to your repetiore. Obviously I just concoted the names for some of these exercises, there probably are more apropriate, correct names, but it is the workout that counts (add these to your existing work out).

Bottle Rocket Squat-usually this would be done with a squat bar but I was able to modify it some so it would fit your routine. Stand perfectly straight with your legs shoulder width apart. Grab the dumbell with both hands and lightly hold it against your chest. Keeping your back straight, squat your rear down to the floor until your legs are bent at a ninety degree angle. Hold this position for a second, keeping your back straight. From the position, use your legs to push yourself upright as quickly as possible, jumping as high as you can (warning, do not use your lower back to aide the jump, mot only will it mess up your form, but you could take a shot from the dumbell in the chin). Land, bending your knees slightly, straighten back to your initial position and repeat.

Chin ups-Chin ups are a great way to improve strength, however it takes the body a while before most people can do them. Do three sets of ten and use a spotter if you need it. You can already do three sets of ten? Fine, kick it up a notch. Dangle from the chin up bar with your knees bent at a 90 degree angle. Point your toes and have a spotter put your twenty pound dumbell in between your feet. Do your chinups, but remember your spotter will need to adjust the dumbell every one or two reps. This will not only keep the dumbell from slipping from between your feet but it will also make you stop from allowing unwanted motion between reps.

Milk bottle shoulders-I don't know if you can lift twenty pounds appropriatly in this fashion, so I would suggest filling a plastic gallon milk jug with water (you will be surprised with how well this really works) and utilize it as a weight. Stand with your hands at your sides, milk jug (or jugs if you want to do both arms simultaneously) in your hands. Keeping your arms straight raise your arms to the side until they form a ninety degree angle with your body. Slowly lower your arm and repeat for three sets of ten. Then, using the same motion raise arms to the front of your body. This will work all of your major shoulder muscles and help give you a cut between your shoulder blade and arm.

Hamstring raises- Lay belly down on your bed dangling your legs off at mid thigh. Point your toes and have a spotter put your dumbell between your feet. Raise your feet upwards towards your read, until your calves hit you hamstrings. Slowly lower and repeat allowing your spotter to readjust the weight when needed.

Dips- Set up two chairs so that they are facing each other. Sit on one chair and reat your legs flat on the other, set your dumbell on your thighs. Put both hands on the edge of the chair you are seated on and lower yourself into the open are between the chairs. Once you are comfortable slowly lower yourself (using your triceps) untill you butt is near the floor and your body is bent like a "v". Slowly raise yourself back up using you tricep and pectoral muscles. Repeat until fatigued.

Weighted and inverted pushups- A normal pushup with a twenty pound dumbell resting on your back is a good thing, it will really get your slow twitch muscles working and help you increase your chest size. Another great way to do push ups is to do them while your feet are elevated about six inches to a foot above your body (rest your feet on a stair or sidewalk curb) this will work both your chest and your shoulders.

Anyway, I hope those help a little. I will try to thing of some more size building exercises for you that don't require lifting heavy wieghts.[/color]

[Japan]

America today is too very obese. Like my one friend. He has about thirty inches around his waist. There is also this other kid at school that is so overweight he can't wear jeans anymore.

What I mostly do to stay in shape are a few of my favorite things. During the summer, I ride my bike, roller blade, and skateboard. In the winter I go snowboarding a lot. All year round, I rock climb and I walk faster than someone would usually walk. I don't like to run much, but I've been making myself run more.

In the food intake area, I haven't eaten at Burger King or Mcdonald's in over two years. I tell you what...I am not missing those huge calorie burgers and fries. I am currently working on the soda right now. I don't eat candy that much, but I love soda. -_- I am working on it. I've been trying to drink things like water and juice more often.

[Nikorasu]

Does anyone know a good alternative to sit-ups? I need to work on my abs, and sit-ups cause a pain in my back. Also, does anyone know how to improve your back?

[Delian]

[quote name='Nikorasu']Does anyone know a good alternative to sit-ups? I need to work on my abs, and sit-ups cause a pain in my back. Also, does anyone know how to improve your back?[/quote]

With regards to your back, are you sure you're doing the sit ups correctly? If so then try seeing a chiropractor to see if your spine is in alignment. Otherwise you could try doing yoga, as it strengthens your spine and improves your posture.

As for abs, try doing stomach crunches and/or sit ups on a fitness ball. It reduces the chance of doing the exercise incorrectly and gives you a more intensive stomach workout. Hope this helps.

[FartMaster745]

[quote name='Nikorasu']Does anyone know a good alternative to sit-ups? I need to work on my abs, and sit-ups cause a pain in my back. Also, does anyone know how to improve your back?[/quote]

[SIZE=1]I get some pain in my lower back, around my tail bone, mainly because of my pants. The belt area usually gets underneath all of my weight and causes pressure. The best way I can think of getting a stronger back is playing sports like football, soccer, basketball, or water polo, and also using correct form or postur when working out or just lifting heavy weights around.[/SIZE]

[Guest Heezay]

Could anyone give me dietary tips on eating? e.g. what you eat, how often, etc. I need help with that, more than exercise.

[Heaven's Cloud]

[color=indigo]More often than not eating goes hand in hand with what exercise program you are on. The more exercise you do, the more fuel your body requires. Personally, I was not trying to gain muscle mass at first, I was just trying to loose weight. For three weeks I followed the induction phase of the Atkins program, the only carbs I ate were from green vegetables and most (well all) of my meals were very high in ptotien content. After three weeks I started introducing fruit and whole grains back into my diet. If you go on a high protien diet you do not want to remain on it for too long becasue your body will start burning protien for energy eventually depleting your muscle mass. However, by starting off with the Atkins diet I was easily able to curb cravings instantly.

If you are just looking for a good basic diet, I can give you the one I am on right now. It is well balanced and allows you to eat a few times during the day.

Wake-up: 1/2 Grapefruit or three egg whites scrambled

Mid morning: 1 cup fruit and 1/4 to 1/3 cup cottage cheese (great for after a morning workout)

Lunch: 1 cup brown rice and a chicken breast or a turkey sandwich with dijon mustard on whole wheat bread

Afternoon: Cut Raw Broccoli with lowfat dressing or celery sticks with regular peanut butter

Dinner:Choose one of each. Chicken, Steak, or Fish (large portion). Squash, broccoli, or a salad (large portion). 1 cup of brown rice or 1/2 sweet or baked potato (small portion).

Diet sodas or iced tea with equal or splenda is a must. Also, sugar free jello and fat free cool whip are great when you are craving sweets.

Some items that you should watch out for are sugared cereals, artificially sweetened drinks, and especially protien and nutrition bars. Although protien bars and supplements are good as a replacment for a meal you should only use them if you are doing an exercise that burns more calories then what the bar contains. For example, metR-X peanut butter bars have 600 calories, so obviously they are not good to eat if you are only burning three hundred calories in a workout.[/color]

[StarShine]

Eh, I live in the fattest city of the nation. Also the murder capital of the world. Yeah Detroit (or metro-Detroit in my case) has it's problems, being overweight is one of the smaller issues.

I don't know one person who is happy the way they are, which is part of the problem. Yeah, obesity is a problem, but so is not being able to accept who you are. We have two extremes around here, overly chubby or super skinny. I'm not happy with myself at the moment, but that's only because I gained ten pounds since I broke my foot. :-p All in all, I think you have to be willing to accept yourself the way you are before you can make changes for health and happiness's sake.