Shehezaada Posted February 22, 2010 Share Posted February 22, 2010 If you want my personal opinion I would say bicep curls are overblown and vastly overrated. If I was training a person I would NOT let him do bicep curl unless he is at a point where he can do 10 chin ups(pulls ups with palm facing you) with body weight. The good form for bicep curls is to stand straight, legs at about shoulder width. Grab a barbell with about shoulder width and make sure your arms are right against your torso. Then slowly curl it upwards. Make sure your arms dont move, neither does your body. Dumbbell will give you a longer range and also prevent arm imbalances. achchaji. I'm working on doing better in pullups. Before I couldn't do even one, now I can do 4. I'll try to get to 10 soon! Btw what are your personal stats? Height, weight, body fat percentage, vertical leap if you don't mind me asking Link to comment Share on other sites More sharing options...
CricketGirl Posted February 22, 2010 Share Posted February 22, 2010 Thanks. I have a bit of background there' date=' startd on ISSA certification but dropped out half way through. Would like to finish it some day. Whether I finish it or not I do intend to keep my options open for owning a gym someday.[/quote'] god willing one day you will have ur own gym (and if you local dont forget me!) :icflove: Ok here's a question for you! i'm struggling to run beyond 7km!! 5km is easy peasy but i am training for an event thats 10 km in June :nervous: i'm worried that i am running out of time and still not up to standard where am i going wrong? i tend to have a banana or an apple about 30 mins before and i cant drink water while i run as it gives me a stitch! :(( any advice will be appreciated! Link to comment Share on other sites More sharing options...
mhr123 Posted February 22, 2010 Share Posted February 22, 2010 god willing one day you will have ur own gym (and if you local dont forget me!) :icflove: Ok here's a question for you! i'm struggling to run beyond 7km!! 5km is easy peasy but i am training for an event thats 10 km in June :nervous: i'm worried that i am running out of time and still not up to standard where am i going wrong? i tend to have a banana or an apple about 30 mins before and i cant drink water while i run as it gives me a stitch! :(( any advice will be appreciated! Take high protein diet... ever tried creatine... not sure if its suitable for women (may be luks can tell) but it has given me immense help in getting a bit of extra out of me... I do weight training but i have read in some very good and reliable sites (for e.g. bodybuilding.com) that Creatine is good for sprinters as well as marathon runners ... but u need to take atleast 2 ltrs of water / day Link to comment Share on other sites More sharing options...
CricketGirl Posted February 22, 2010 Share Posted February 22, 2010 Take high protein diet... ever tried creatine... not sure if its suitable for women (may be luks can tell) but it has given me immense help in getting a bit of extra out of me... I do weight training but i have read in some very good and reliable sites (for e.g. bodybuilding.com) that Creatine is good for sprinters as well as marathon runners ... but u need to take atleast 2 ltrs of water / day thanks!! i definately drink enough water 2 ltrs sometimes more!! the gym suggested to take some kind of thermogenic suppliment, i already take one protein shake a day but i'm worried if i have any more it will bulk me out in the wrong places?? i might check out creatine tho! Link to comment Share on other sites More sharing options...
siddhu Posted February 22, 2010 Share Posted February 22, 2010 I have gained quite a few pounds over the last few years... and want to loose it. My target for this summer is to loose 20 pounds. Link to comment Share on other sites More sharing options...
flamy Posted February 22, 2010 Share Posted February 22, 2010 Read the book I mentioned above. :two_thumbs_up: send me the ebook :woot: Link to comment Share on other sites More sharing options...
punjabi_khota Posted February 22, 2010 Share Posted February 22, 2010 I wanna be secksy. How do I do that without moving my ass. :woot: Link to comment Share on other sites More sharing options...
Sooda Posted February 22, 2010 Share Posted February 22, 2010 ^Men like us can rely on our personality, wit and charm PK. We dont need this gym shym lark to be secksy Link to comment Share on other sites More sharing options...
THX_1138 Posted February 23, 2010 Share Posted February 23, 2010 Why are protein shakes spiking your cholestrol mate? A good protein shake should get you about 25 gm protein per serving, and about 2-5% of daily recommended cholestrol with it. With your body weight you dont need to get more than 100gm of protein from shakes, which translates into roughly 8-20% of your daily cholestrol intake. There is no reason why it should be any more than that. Let me know if you need any help picking a protein powder. There are tons of great ones out there and with extremely low cholestrol level. yes... pelase! i use EAS whey protein and with water it tastes a bit like geriatric juice... First up props for being disciplined and taking steps, parking car further away, eating right etc. Trust me those little things do matter and it shows your self-discipline, which is half the battle won. Secondly dont worry much about losing inch around arms. Happens to all of us. I am like you in that regards, if I am moving around much and dont spend my usual time on gym my legs, shoulders and back remain the same but my arm shows loss. I personally do not care about arms and abs(2 muscle group I consider as fufu muscles, those that makes you a woman's man and not a man's man..but thats just me). Why not use this chance to get a more sprightly body and go lean mean till you work yourself a nice schedule? Onto the routine now. You mentiond you like to run. Well then Run Lola Run :-) seriously nothing better to jog your entire body than run. Do you have access to some basic equipments? (not where i go to run which is a track next to a middle school) If not you can do 30 minutes of run followed by 15 minutes of free body workout. You can do pushups and pullups. Both of them have so many varities. Arms at shoulder width, close width, legs on higher elevation (for pushups), one-lgged pushups, pull ups with palms in, palms out, one palm in and out. All abs exercise are mostly body weight anyway so you can do all sort of crunches. On ground, decline, leg ups, bicycle curls, torso twist etc. You can do body weight squats for legs. I use them for warm ups before squats, 2 sets of 25, but try doing 50 or more and see how your legs burn. You can also get exercise bands, you can get them for about 20 bucks or less, and you can easily do bicep curls, shoulder raises(lateral and frontal), chest press, thigh exercises etc. A pretty good investment if you are short on time and equipment. eh? xxx i ll start doing dips, and squats regularly now and let you know my progress by friday. Link to comment Share on other sites More sharing options...
CricketGirl Posted February 23, 2010 Share Posted February 23, 2010 i ll start doing dips' date=' and squats regularly now and let you know my progress by friday.[/quote'] elastic bands - he means the resistance bands and yes the bloody work! Link to comment Share on other sites More sharing options...
DomainK Posted February 23, 2010 Share Posted February 23, 2010 send me the ebook :woot: Reading a book= exercise of all the fingers. Reading an e-book= Exercise of only the thumbs.:poink: Link to comment Share on other sites More sharing options...
Lurker Posted February 23, 2010 Author Share Posted February 23, 2010 Ok here's a question for you! i'm struggling to run beyond 7km!! 5km is easy peasy but i am training for an event thats 10 km in June :nervous: i'm worried that i am running out of time and still not up to standard where am i going wrong? You are probably better served checking articles on Runners World etc. Running is bit different than working out, anything from your gear(shoes, clothes) to what you eat the previous day matters a lot more. One tip that works for me though is not to overdo running. When you are preparing for a running event it is very easy to overstretch yourself by practicing every day, or alternate day. What I would recommend s to run say 3 days a week but of that run only once more than 5 km. The other two days would be about 5 km only. Twice a month you can try to run longer, the more the merrier but otherwise run less and rest your body more. Also it seems your problem is more psyschological since you get stuck at 7 km. You may want to break the wall, possibly by covering the treadmill meter with a towel, or if you are running on bare roads then stopping for a minute and then pick running again. Things like that. Link to comment Share on other sites More sharing options...
Lurker Posted February 23, 2010 Author Share Posted February 23, 2010 Btw what are your personal stats? Height, weight, body fat percentage, vertical leap if you don't mind me asking Vertical leap hmm well I never thought of that really. Height 5ft 11, weight varies between 175 to 205 lbs depending on my goals. At 205 I am at my strongest, at 175 at slimmest and in both cases folks compliment me but I hate how I feel myself. I am most comfortable at 185 with about 10% bf or thereabouts. I feel good, lift strong, and can maintain the line between being obsessive about physique and social obligations(read eating out, socializing, late nights etc). Lowest bf ever gone was 6%, again hated it because I gained my abs but lost my legs and butt. Highest bf typically goes around 12% Link to comment Share on other sites More sharing options...
Lurker Posted February 23, 2010 Author Share Posted February 23, 2010 yes... pelase! i use EAS whey protein and with water it tastes a bit like geriatric juice... Try any of these: a) VP2 by AST Sports Science(Fruit Punch is the best) b) Isopure Zero Carb by Nature's Best c) Muscle Protein by Beverly Sports d) Whey Isolate by Cytosport (pineapple Banana is great) If you can not find any of these at your local Vitamin Shoppe/Hi-Health/GNC look for any protein powder that has WHEY ISOLATES only. Check the ingredients, if it says Whey Concentrate, Soy, casein etc, it is a blended protein, often poor in quality with lot of fillers and cholestrol. Also make sure you you dont take Whey by itself. You should purchase a bottle of almond butter from local Trader Joes, or Whole Foods, then add a spoon to your protein. This will slow down protein digestion and also complete the profile. Almond Butter will have good fats without any cholestrol. You may also want to make it at home and store it overnight as freshly made protein drinks have a lot of froth on top. not where i go to run which is a track next to a middle school Does it have pull up bars? Most school ground do. If so you are set. Do pull ups and chin ups for your upper body. You can also get exercise bands http://www.isokineticsinc.com/Merchant2/graphics/00000001/REP2armcurl300.jpg Make sure you dont overestimate yourself. Nothing wrong with starting with bands of low resistance. Too often men feed their ego and pick the stronger one only to realize it is too tough for them. Link to comment Share on other sites More sharing options...
Ram Posted February 23, 2010 Share Posted February 23, 2010 Its safe to say that this thread changed my life, more importantly, it changed me. On March 2008, I was a whopping 183-184 lbs, with an insane bf of 31% a total noobie when it came to fitness and dieting. But this thread really turned it 'round for me. After nearly two years of (little)trial and (mostly) errors, my stats now stand at 162-163 lbs and a more reasonable bf 18-19%. I do not know many 1000s of miles I must have run on the mill (no jokes, 100% serious). Ultimately, all that sweat has finally some dividends. All thanks to Lurker I must say! :two_thumbs_up: Link to comment Share on other sites More sharing options...
CricketGirl Posted February 23, 2010 Share Posted February 23, 2010 You are probably better served checking articles on Runners World etc. Running is bit different than working out, anything from your gear(shoes, clothes) to what you eat the previous day matters a lot more. One tip that works for me though is not to overdo running. When you are preparing for a running event it is very easy to overstretch yourself by practicing every day, or alternate day. What I would recommend s to run say 3 days a week but of that run only once more than 5 km. The other two days would be about 5 km only. Twice a month you can try to run longer, the more the merrier but otherwise run less and rest your body more. Also it seems your problem is more psyschological since you get stuck at 7 km. You may want to break the wall, possibly by covering the treadmill meter with a towel, or if you are running on bare roads then stopping for a minute and then pick running again. Things like that. thank you! at the moment, only because of the weather i'm running on the treadmill i cover the screen anyway but its just to stage where i feel fatigued to an extent that i cant go on anymore mind i am trying to do this around 4-5 times a week so it might be a good idea maybe take it down to 3 gear wise, i renew trainers every year, i'm totally comfortable in all the the clothing, ipod etc do you think upping the carbs might help? Link to comment Share on other sites More sharing options...
Shehezaada Posted February 23, 2010 Share Posted February 23, 2010 Vertical leap hmm well I never thought of that really. Height 5ft 11, weight varies between 175 to 205 lbs depending on my goals. At 205 I am at my strongest, at 175 at slimmest and in both cases folks compliment me but I hate how I feel myself. I am most comfortable at 185 with about 10% bf or thereabouts. I feel good, lift strong, and can maintain the line between being obsessive about physique and social obligations(read eating out, socializing, late nights etc). Lowest bf ever gone was 6%, again hated it because I gained my abs but lost my legs and butt. Highest bf typically goes around 12% 6!!!! that's ridiculous! that's quite an achievement man....most professional athletes are between 8 and 10. Michael Jordan was 3. That's awesome man. Link to comment Share on other sites More sharing options...
Shehezaada Posted February 23, 2010 Share Posted February 23, 2010 Its safe to say that this thread changed my life, more importantly, it changed me. On March 2008, I was a whopping 183-184 lbs, with an insane bf of 31% a total noobie when it came to fitness and dieting. But this thread really turned it 'round for me. After nearly two years of (little)trial and (mostly) errors, my stats now stand at 162-163 lbs and a more reasonable bf 18-19%. I do not know many 1000s of miles I must have run on the mill (no jokes, 100% serious). Ultimately, all that sweat has finally some dividends. All thanks to Lurker I must say! :two_thumbs_up: good work souljah! but still plenty to go, keep it going and get stronger! Link to comment Share on other sites More sharing options...
CricketGirl Posted February 23, 2010 Share Posted February 23, 2010 Lurker! the official ICF personal trainer!! ur a huge help here am gonna take a break from runnung maybe work on strength for a while Link to comment Share on other sites More sharing options...
flamy Posted February 23, 2010 Share Posted February 23, 2010 Reading a book= exercise of all the fingers. Reading an e-book= Exercise of only the thumbs.:poink: but I cant get those desi maal in Portugal :whine: Link to comment Share on other sites More sharing options...
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