Working out topic

[Deiophobus]

Sorry Saru, but Rarex is actually right in that one :( I think this is a nice general forum for non-runescape talk, and a lot of people here are retired anyway.

[Saru Inc]

I know, I just think it's funny to talk about exercise over the internet.

 

 

 

 

 

And well I like working out, but I have no time for it atm, and also, I start doing it... And it's not hard.. Just really boring, I tried listening to music and everything. But I don't really have a goal, I just like the feeling of sore muscles cuz it means I'm getting 99 str sooner.

[Rebdragon]

When you get owned by Rarex you know you're screwed in life. Dual offense intended.

 

 

 

The next pic better be of you dude instead of the next chick you're perving over.

 

 

 

workout 2 (this is one set):

 

-30 hanging leg lifts (frontal)

 

-30 hanging leg lifts (right oblique)

 

-30 hanging leg lifts (left oblique)

 

for the oblique version of the leg lift, you have to twist your legs near the top of the lift toward the oblique you want to use. its hard to explain, but ill try to find a picture or post a video later. it is also optional, but recommended, to hold a weight between your ankles while doing leg-lifts.

 

[bleep], you can do like 100 hanging leg lifts? Is your stomach made of frikkin' steel or something?

 

 

 

And I'm seriously asking where you're getting this idea of holding weights. One: It's frikkin' had to hold a weight between your legs, and two: hanging leg lifts are impossible enough. Most people I see in the gym can't even do thirty when they're just flailing it, let alone ten real ones. You're only supposed to make it harder when the given weight isn't enough to train fast enough (ie, adding a twenty five pound weight to sit ups or back extension thingies). Hanging leg lifts aren't easy enough to need to cut down on the training time, so I don't know why you're suggesting it.

[mrpez]

When you get owned by Rarex you know you're screwed in life. Dual offense intended.

 

 

 

The next pic better be of you dude instead of the next chick you're perving over.

 

 

 

workout 2 (this is one set):

 

-30 hanging leg lifts (frontal)

 

-30 hanging leg lifts (right oblique)

 

-30 hanging leg lifts (left oblique)

 

for the oblique version of the leg lift, you have to twist your legs near the top of the lift toward the oblique you want to use. its hard to explain, but ill try to find a picture or post a video later. it is also optional, but recommended, to hold a weight between your ankles while doing leg-lifts.

 

[bleep], you can do like 100 hanging leg lifts? Is your stomach made of frikkin' steel or something?

 

 

 

And I'm seriously asking where you're getting this idea of holding weights. One: It's frikkin' had to hold a weight between your legs, and two: hanging leg lifts are impossible enough. Most people I see in the gym can't even do thirty when they're just flailing it, let alone ten real ones. You're only supposed to make it harder when the given weight isn't enough to train fast enough (ie, adding a twenty five pound weight to sit ups or back extension thingies). Hanging leg lifts aren't easy enough to need to cut down on the training time, so I don't know why you're suggesting it.

 

 

 

i can do about 100 leg lifts because i have been doing them regularly, along with other serious ab workouts, daily for 2-3 years.

 

 

 

i was taught to do leg lifts by a fitness instructor that was working out at the same time i was several years ago. he showed me how to do the oblique lifts and also holding weights between your ankles. its not hard to hold a weight, and i never specified how much (by weight, i dont mean a plate. i meant a dumbell.)

 

 

 

i dont know why its so hard for people in your gym to do 10 real lifts; perhaps they just dont do ab workouts regularly. id also like to add that after im done with one set of leg-lifts, im tired and sore. i dont come off it on a high and jump directly into other ab workouts.

[mrpez]

And well I like working out, but I have no time for it atm, and also, I start doing it... And it's not hard.. Just really boring, I tried listening to music and everything. But I don't really have a goal, I just like the feeling of sore muscles cuz it means I'm getting 99 str sooner.

 

 

 

the difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.

[BlueLancer]

I know, I just think it's funny to talk about exercise over the internet.

 

 

 

Heh, that reminds me.. On another forum which is about bodybuilding, there's a guy with like 18,000 posts... Not just any guy though, he's been going to BB contests for many years and keeps a blog. A pretty impressive physique too.. Posting online isn't auto = 300 pound everquest geek with chips bags for lunch...

 

 

 

But yeah, most people on OT (of any forum, not just tip.it) don't really associate with the site theme. I also quit RS over 4 years ago... There's some offtopic people who quit even 6 or more years ago

[Rebdragon]

i can do about 100 leg lifts because i have been doing them regularly, along with other serious ab workouts, daily for 2-3 years.

 

No, seriously, if you can do 100 real hanging leg lifts in a reasonable time frame you should have a [bleep]ing 8 pack.

 

 

 

How would you hold the dumbell though? Just twist your ankles around it or something?

[mrpez]

ill try to explain, but in the meantime ill try to find a picture to make it easier to understand.

 

 

 

basically you're correct. you want to place the dumbell between your ankles, so you are applying pressure to the handle.

 

 

 

edit:

 

 

 

rarex, this is how the oblique leg-lift should look:

 

[hide=][/hide]

 

 

 

remember not to use momentum to get your legs up, because it wont help your abs at all.

[Guest]

Hmm, im thinking of trying the 100 pushup thing, however currently ( by the way, its 1:00 am when i tested it) i can only manage 8-ish pushups (under 14 years old).

 

 

 

A few things i'd like to know:

 

 

 

Do pushups tone your whole arm?

 

Do "alternate" (knee pushups) give just, or almost as much mussle extertise? I can manage 15ish of these, and obviously if it would speed up time and save enegry it would be nice.

 

 

 

How well do they tone your abs?

 

 

 

The program advises 3 extersise days per week, if i do four, will it help me at all, or actuly slow me down?

 

thanks.

[Ouchy]

I really should start working out, but you can't do much with two dumbbells and your parents don't believe/are reluctant about going to gyms. :| I try to get into daily push ups/sit ups/lifting weights, but I only ever do it for 5 days, before I lose motivation...

[cheese666me]

Hmm, im thinking of trying the 100 pushup thing, however currently ( by the way, its 1:00 am when i tested it) i can only manage 8-ish pushups (under 14 years old).

 

 

 

A few things i'd like to know:

 

 

 

Do pushups tone your whole arm?

 

Do "alternate" (knee pushups) give just, or almost as much mussle extertise? I can manage 15ish of these, and obviously if it would speed up time and save enegry it would be nice.

 

 

 

How well do they tone your abs?

 

 

 

The program advises 3 extersise days per week, if i do four, will it help me at all, or actuly slow me down?

 

thanks.

 

 

 

im doing that training program too (just finished week 4 woooo \). knee pushups wont exercise your muscle as much as normal pushups, because you would be doing less effort. i think that if you do four exercise days a week you wont get the same results basically because every exercise day is different than the previous one and the author hasnt wrote a schedule for a fourth day :roll: .

[pennywise]

I really should start working out, but you can't do much with two dumbbells and your parents don't believe/are reluctant about going to gyms. :| I try to get into daily push ups/sit ups/lifting weights, but I only ever do it for 5 days, before I lose motivation...

 

 

 

 

 

You can do a lot with just two dumbells...

[Ouchy]

 

You can do a lot with just two dumbells...

 

 

 

They aren't that big though...I am not sure how much they weigh.

 

 

 

Also, do you guys have any tips to keep me motivated so that I will be able to work out every day? Usually I give up/forget after 5 days...

[Rarex]

What I was going to reply until board went weird. Around 7 posts got deleted

 

 

 

Came back, listened to music on LimeWire until 1:39pm, tried going to the gym (instead of working out @ home like some hours before) and it was empty + no females, so motivation right there. could only last 11 minutes (i remember when I came in, and when I came out).

 

You serious? When I work out it's all about my own bubble, closing myself off to focus my entire being on my workout. Everything else is just a distraction; that type of situation, having the gym all to myself, would be amazing.

 

It isn't really a "gym", it is a fitness center for where I live. There are various dumbbells on one side, 4 cardio machines, and 1 multi-purpose "strength" machine. That is all that is to it. there is a pool in front of it but the pool is closed. Its pretty small and small choice of machines.

 

 

 

For mon-fri, I workout at my school gym which is a lot better and bigger :). Very easy to find motivation there and very hard to give up. sometimes, usually when I leave the gym at ~5:11pm, the gym was totally empty when I was working out, so after Ireached my 2hr goal, I went to the locker room to change up, I just put my bookpack on and head on, then I see girls and say "f it" or "f that" and go right back to working out. :lol: :lol: :lol: :lol:

 

 

 

Anyways.. the gym I was talking about isn't that big.. as described i nthe first paragrpah

 

 

 

5:43pm, still trying to find motivation to do that 1hr workout :)

[MoeSzyslak]

Rarex, you can't seem to go one post without mentioning girls... and it seems like you think that every single good looking girl wants a man with a sixpack and a big chest, and won't settle for anything less.. not quite the case :wall:

 

 

 

I agree with Reb, having the gym to myself every time I go to work out would be amazing... never really the case, though the entire weight area can get pretty bare on weekends.

[Rebdragon]

Rarex, you can't seem to go one post without mentioning girls... and it seems like you think that every single good looking girl wants a man with a sixpack and a big chest, and won't settle for anything less.. not quite the case :wall:

 

If all girls looked for was someone with a big chest we'd all be screwed XD.

 

 

 

Sorry. It was open.

[MoeSzyslak]

Rarex, you can't seem to go one post without mentioning girls... and it seems like you think that every single good looking girl wants a man with a sixpack and a big chest, and won't settle for anything less.. not quite the case :wall:

 

If all girls looked for was someone with a big chest we'd all be screwed XD.

 

 

 

Sorry. It was open.

 

If that was the case, Rare wouldn't have any motivation to work out anymore.

[Quoi_Tu]

 

You can do a lot with just two dumbells...

 

 

 

They aren't that big though...I am not sure how much they weigh.

 

 

 

Also, do you guys have any tips to keep me motivated so that I will be able to work out every day? Usually I give up/forget after 5 days...

 

 

 

First, set a goal. Then make up your own reward system for reaching that goal. If you still live with your parents (or someone else, for that matter), then have them help you enforce it. You can also create a schedule and then mark what you did each day. Those are just my suggestions, I'm sure someone else has some more ideas.

[Ouchy]

 

You can do a lot with just two dumbells...

 

 

 

They aren't that big though...I am not sure how much they weigh.

 

 

 

Also, do you guys have any tips to keep me motivated so that I will be able to work out every day? Usually I give up/forget after 5 days...

 

 

 

First, set a goal. Then make up your own reward system for reaching that goal. If you still live with your parents (or someone else, for that matter), then have them help you enforce it. You can also create a schedule and then mark what you did each day. Those are just my suggestions, I'm sure someone else has some more ideas.

 

 

 

I'm Fourteen, so I am still living with the parental units. I think I might try the schedule and see how I go.

[Hannibal88]

Why is there a massive discussion on how to train your abs? If you want abs:

 

 

 

1. Diet is 90% - that's probably an under-estimate, also.

 

2. Do compound movements that work your whole body. Forget about doing bloody leg raises etc. just do heavy squats and heavy deadlifts and you'll soon feel your core being worked.

 

 

 

Muscles are built in the kitchen.

 

 

 

You need to pick a goal:

 

 

 

1. Lose fat -

 

 

 

Eat 500 cals below your BMR, keeping carbs to breakfast and PWO. Keep eating GOOD fats and keep protein high to make sure you're not losing muscle as well as fat.

 

 

 

You'll build muscle at a very slow rate if you aren't eating enough, so if your goal is to lose body fat, then forget about building much muscle, because you need to eat to build mass.

 

 

 

Also, anyone who tells you cardio is the best for losing weight clearly doesn't know that much about working out. For example, which of the two scenarios below would you prefer:

 

 

 

i) Doing cardio, putting yourself at risk of being in a catabolic state and losing muscle.

 

ii) Doing weights, not perhaps expending as many calories as cardio, but gaining some lean muscle (very slowly of course on a cutting diet), raising testosterone which aids in fat loss and therefore raising your resting metabolism due to your lean mass being higher.

 

 

 

I know which one I'd choose.

 

 

 

2. Gain muscle -

 

 

 

If you're serious about building yourself up, then you need to leave most of the isolation exercises at the door. Ask any bodybuilder and they'd have a noob to weights on compound movements, to add all over mass. It's not an exact science, but basically:

 

 

 

1. Eat 500 more than your BMR of quality calories. (Can't even be bothered getting into macronutrient ratios much, but something like 40/30/30 - protein/carbs/fat) Find what works for YOU.

 

 

 

2. Stick to heavy weights, changing the reps and sets every few weeks to keep your body guessing. Forget about this toning crap - it does not exist doing many reps and 'toning' a muscle. NO. If you're not lifting heavy, you're wasting a lot of your own time.

 

 

 

3. Do this 3 times a week, four at most. Squats, deadlifts, military press, dips, bench press, bent over row and some isolations if you want such as incline/decline DB press variations, bicep curls etc. Doing it 3-4 times a week is more than enough, as overtraining is just as bad as not training.

 

 

 

4. Sleep. Get your rest and loads of it.

 

 

 

5. Forget supplements. There is no magic drug out there that will make you get the body you desire, and that even includes steroids. As much as the media will make out that steroids will make you massive in about 24 hours, you need to put just as much work and effort into working out and eating properly 6-8 times a day.

 

 

 

6. Be patient.

 

 

 

7. Don't care if you don't see those 'kewl abz' whilst bulking. Come a year, you can strip any excess fat you may have and actually have some muscle to show for, instead of looking like a malnourished skinny kid.

 

 

 

8. If you are putting on some body fat whilst trying to gain muscle, then make sure you're eating the proper foods. If you are, and still putting on fat, then down your calorie intake by a few hundred.

 

 

 

Simple. That's basically it in a nutshell.

[mrpez]

Do compound movements that work your whole body. Forget about doing bloody leg raises etc. just do heavy squats and heavy deadlifts and you'll soon feel your core being worked.

 

 

 

squats and deadlifts will train your core, but will not get you a six pack or defined abs at all. most people that ask how to train abs are looking for definition, which is where isolation exercises like leg raises and crunches are effective.

 

 

 

 

 

Also, anyone who tells you cardio is the best for losing weight clearly doesn't know that much about working out.

 

 

 

someone has messed you up badly, man. cardio is essential for weight loss and building muscle. my friend was captain of the varsity football team, and let me tell you, he could sure fill out a shirt. he wasnt fat, but he was a bulky guy. when he decided to slim down he didnt do it by lifting, but by running 1 hour a day several times a week. its been about 6 months, and he has slimmed down to the point where you wouldnt recognize him.

 

 

 

you wont lose much weight without some cardio to supplement your lifting.

 

 

 

Forget supplements. There is no magic drug out there that will make you get the body you desire, and that even includes steroids. As much as the media will make out that steroids will make you massive in about 24 hours, you need to put just as much work and effort into working out and eating properly 6-8 times a day.

 

 

 

no, there isnt a magic drug that will immediately show you the body you want. i dont recall anyone on this thread claiming there was. supplements do exactly what they were named for: they supplement your exercise. proteins like creatine will only give you more energy; then its up to you to put that to use.

 

 

 

i noticed your entire post was anti-cardio. if you're gaining more fat while lifting, the only option is not to lower your calorie intake. 15 minutes of cardio, 3 days a week will show much more effects than simple cutting down on calories. cardiovascular is essential to weightlifting; you need a strong heart and lungs while you lift.

 

 

 

you have some good points, and i agree with a lot of it, but you have a seriously flawed look on isolation exercise and cardio.

 

 

 

on another note...

 

 

 

my workout partner and i didnt get to do our usual swimming before lifting today, so we decided to run a few miles instead. while we were running, this girl started using the cross-trainer in front of us, and i couldnt help but think of you rarex.

[Ouchy]

Okay, so I have got the motivation to keep Working Out everyday. Would it be better to Work out in the morning, or in the afternoon? By Morning, I mean about 6 O'clock, and Afternoon, I mean about 5 O'clock.

[db300]

Okay, so I have got the motivation to keep Working Out everyday. Would it be better to Work out in the morning, or in the afternoon? By Morning, I mean about 6 O'clock, and Afternoon, I mean about 5 O'clock.

 

 

 

I think it all depends on what you have going on. On the weekdays, I work out in the afternoon because I have school, but on the weekends I work out in the morning. I actually prefer in the morning because there's generally less people there, and it gets you going for the rest of the day.

[Magnetto14]

Diet is a very important part to abs.

 

 

 

But also you need a steady mix of cardio and weight lifting. When your body gets into a routine your muscle will stop building at the same rate it was. Which really turns alot of people away from working out because you see less and less results. Thats why doing inclinced and declinced presses or crunch's help alot. For strength training, there is nothing better than good crisp push-ups, it doesnt have to be many, you just cant be easy on yourself. It will be hard at first you just have to do as many as you can. So set different goals for yourself in that aspect. Say you can only do 5 your first week, make it 7 the next. Reaching goals is a very good way to keep motivated so dont make them out of reach.

 

 

 

As far as abs go the best advice I could give is this, find a healthy diet that fits your life style, because it can be very expensive. Stay dedicated to your goals, which is the hardest thing to do. And switch up your work-outs for it. The best one Ive found is this.

 

Day 1: "Rocky" style sit ups. Put both hands behind your hand at all times, then when you raise for the sit up touch your right elbow to your left knee and then your left elbow to your right knee, and thats one.

 

Day 2: If you have a friend with you the declined bench with a medicine ball. Start off sitting at the top of the bench, then when ready your partner throws the ball to you, lay completly back and touch the ball to the ground, then sit back up throw the ball to your partner and repeat. Also with this one, you can twist your body right after sitting back up, touch the ball to the left side of your body, then to the right, helps with the side abs.

 

Day 3: Weighted crunches, there are two weighs you can do this one, take a weight you are comfortable with start off laying flat on your back with the weight resting on your chest. slowly raise while keeping your back straight. Or if your gym/home workout has the equipment lean forward with a weight that you are holding to your chest, again while keeping your back straight and rise.

 

 

 

Any variation of those really works for me.

 

 

 

And as far as core workouts go, squats, deadlifts, bench and leg press all do a great job.

 

 

 

For chest exercise's and arms, I would suggest inclined and declind dumbell press. Regualr bench press and inclinced bench press.

 

 

 

My schedule for arms and chest usually goes as follows:

 

 

 

Start with chest because most chest exercise also work out arms Biceps and triceps, Then from there go to a set of dumbell curls, then to a set of preacher curls. Make sure not to do all of these at once, because really if you keep your body guessing you will see more results faster. And try to give at least one days rest to every muscle group, you dont want to burn yourself out to fast...

 

 

 

Im not suggesting that you do this without consulting others, because this is just what works for me.

 

 

 

And as far as setting goals, I started working out in 10th grade, I am now 20 years old. When I started I couldnt bench more than 125lbs... after a long time of dedication I am now at 295lbs 5 times.. So just do your best to make time for it, and find a friend who will keep you in line.

[BlueLancer]

 

Also, anyone who tells you cardio is the best for losing weight clearly doesn't know that much about working out. For example, which of the two scenarios below would you prefer:

 

 

 

i) Doing cardio, putting yourself at risk of being in a catabolic state and losing muscle.

 

ii) Doing weights, not perhaps expending as many calories as cardio, but gaining some lean muscle (very slowly of course on a cutting diet), raising testosterone which aids in fat loss and therefore raising your resting metabolism due to your lean mass being higher.

 

 

 

 

Well I didn't bother posting that at first since a lot of misinformed folks here would get upset despite the truth...

 

 

 

It's a well known fact you shouldn't do excessive cardio during bodybuilding periods, it will make you lose muscle (the correct term like you said is 'catabolic state'). There are supplements which prevent catabolism but even those alone don't work 100%.

 

 

 

If you both want to build mass and do cardio... It's a bad combination. Rather, cut down on your diet and maybe walk to the gym instead of taking the bus/car.

 

 

 

To quote about.com encyclopedia..

 

 

 

Catabolic State: Unfavorable state in the body created by a combination of too much training, lack of good nutrition and lack of rest that leads to muscle loss and fat accumulation.

 

 

 

It's better to do periods of cardiovascular excercise for a week or more, then gym, etc.. Rather than doing them both at the same time.