General Fitness and Health Thread

[Zak]

Let's make a thread for all of Ish's posters who are striving to be more athletic, run faster, jump higher, have more stamina, or whatever your goal is. If you have knowledge on a subject feel free to share it.

My goals are;
~ Get much more flexible, i have some knee problems and i think getting flexible will help.
~ increase stamina, and an 1 inch or two to vertical, would be nice to consistently be able to do reverse dunks.
~finally, my biggest goal is to gain some weight, im close to 6'3 and 160 pounds i want to be more in the 175-180 range, so i'm gonna start hitting the gym hard.

My plan: starting spring break i will do yoga every morning ( have been doing this since now) stretch with some resistance bands, get nice and warmed up some quick jogging to get loose, and then hoop for 2-3 hours. stop for a 15-20 min break to eat a banana or something and then workout, hit up almost everything except for squats at the moment. now i don't know what to eat after. are protein shakes necessary ? or is there anything else that could help.

[JEFFERSON MONEY]

Your main goal is to gain weight, but you are engaging in 120-180 minutes of basketball for an ectomorphic teenager like yourself. Do you understand how many f*ckin calories you'd have to ingest to gain an ounce? We're talking 4,500+....

I'd much rather have you work on an array of skillsets distributed amongst the week AFTER you lift hard with compound. So cut down on the basketball but GO HARD everyday. You'll lose motivation very fast otherwise.

Eat whatever man.. the normal araiban food, and supplement with whey, fish oil, multiviatmin. Lots of nuts, milk, meat, eggs, vegetables.. anything in site, if you intend to run every day. If you're intent on staying lean, carb it up before and directly after, and then hit the fats at night. Protein and veggies throughout :)

For flexiblity.. I wouldn't stretch first thing in the morning, especially the lower back. Your spinal disks are saturated with water and quite fragile. I'd look into the "Relax into Stretch" by Pavel Tsatsouline, or up your flixibility through an array of scorpions, hip flexor stretches, glute, hamstring, quad, arm, shoulders and invest in a Foam Roller.

For lifting, you're willing to gain bulk so I'd base it around HEAVY deadlifts, squats, chins, benches, to indulge in testosterone, and hypertrophy it up with incline dumbells, skullcrushers, chin-ups, weighted pushups, lunges, good mornings, and some corework.

For the basketball skillset, what specific components are you looking to improve. If i'm not mistaken you're a forward.. so just focus on mid-range J, and performing handles through uneven surfaces in rapid fashion. Post-up moves by observing the dream, and qiuckness. To punish yourself, invest in sprints/suicides/standing broadjumps/burpees (to improve isometric movement)

Be realistic dude, and Assalamu Alaikum. Your future still lies in books and other things.

[Zak]

Your main goal is to gain weight, but you are engaging in 120-180 minutes of basketball for an ectomorphic teenager like yourself. Do you understand how many f*ckin calories you'd have to ingest to gain an ounce? We're talking 4,500+....

I'd much rather have you work on an array of skillsets distributed amongst the week AFTER you lift hard with compound. So cut down on the basketball but GO HARD everyday. You'll lose motivation very fast otherwise.

Eat whatever man.. the normal araiban food, and supplement with whey, fish oil, multiviatmin. Lots of nuts, milk, meat, eggs, vegetables.. anything in site, if you intend to run every day. If you're intent on staying lean, carb it up before and directly after, and then hit the fats at night. Protein and veggies throughout :)

For flexiblity.. I wouldn't stretch first thing in the morning, especially the lower back. Your spinal disks are saturated with water and quite fragile. I'd look into the "Relax into Stretch" by Pavel Tsatsouline, or up your flixibility through an array of scorpions, hip flexor stretches, glute, hamstring, quad, arm, shoulders and invest in a Foam Roller.

For lifting, you're willing to gain bulk so I'd base it around HEAVY deadlifts, squats, chins, benches, to indulge in testosterone, and hypertrophy it up with incline dumbells, skullcrushers, chin-ups, weighted pushups, lunges, good mornings, and some corework.

For the basketball skillset, what specific components are you looking to improve. If i'm not mistaken you're a forward.. so just focus on mid-range J, and performing handles through uneven surfaces in rapid fashion. Post-up moves by observing the dream, and qiuckness. To punish yourself, invest in sprints/suicides/standing broadjumps/burpees (to improve isometric movement)

Be realistic dude, and Assalamu Alaikum. Your future still lies in books and other things.


thanks for the help bro, and yea my future is def. in the books im just doing this to get more fit. i looked up alot of the things you mentioned because i didn't know what they were, and they all seem good and ill give them all a shot.

in terms of basketball i usually spend 20-30 minutes working on handles, like 30 minutes shooting, my mid range game is quite decent but i need to extend my range, and then i usually just play pickup games. ill do more suicides although my stamina is quite good,theres always room for improvement.

and the burpee looks real helpful im gonna be sure to do that alot.

[Juges8932]

I'm 5'11.75" and 195. I've got everything I want (Strength, speed, quickness, etc) except I want to get my vertical back. I use to be able to get above the rim pretty good, but then 2 years ago I got really bad patellar tendonitis. I've always been able to at the very least grab rim still though. I think it happened because for a stretch I was playing bball/beach vball everyday for 2+ hours a piece, and over that spring break everyday both. I think wearing Shox ****ed up my knees too, because I never had problems before that second semester. Then last semester I was doing the bike and stretching a lot. Then gradually started doing leg work outs and my knees have been getting a lot better and as a result my vert has gone back up. Not quite to where it was, but I can almost put a vball down now. So I'm hoping by the end of the school year, or at least summer, I will be able to dunk a bball flush.

[DeuceWallaces]

I'm starting p90x Wednesday when I get back from NC. Just finished downloading it yesterday and my bands are coming sometime this week. My poor knees are showing their age.

[The Myth]

Just do methyl-1-testosterone, and take in as many calories as possible. Lift as heavy as you can, do little cardio.. and get better results in a month then a regular person could in six.

[OneMoreSucka]

I lift 4 days a week, cardio 7 days a week.

[Zak]

I lift 4 days a week, cardio 7 days a week.
what type of cardio, long distance running?

[chazzy]

If you want to bulk up, I'd recommend doing more sprint workouts for cardio instead of playing ball for 3 hours.. that's a ton of calories right there and it's hard to gain weight when you burn that much consistently. HIIT (high intensity interval training) actually helps build muscle.. for example, look at the physique's of different types of track runners. And it helps with your explosion if you're trying to dunk. I actually gained weight during track season as a sprinter all through hs.

[Euroball5]

If you want to bulk up, I'd recommend doing more sprint workouts for cardio instead of playing ball for 3 hours.. that's a ton of calories right there and it's hard to gain weight when you burn that much consistently. HIIT (high intensity interval training) actually helps build muscle.. for example, look at the physique's of different types of track runners. And it helps with your explosion if you're trying to dunk. I actually gained weight during track season as a sprinter all through hs.
Do you have any link or something proving that's true cause i think it may not burn as much calories as regularly but you would still need to add more calories to catch up if your trying to bulk. Agree ?

[OneMoreSucka]

what type of cardio, long distance running?
High Intensity Interval Training on an elliptical. I've got bad knees from skateboarding for so many years, so I can't run as far or as hard on a treadmill/outside

[JohnnySic]

My goal is to get down to 199 pounds from my original 225 by June, without losing any lean muscle mass. I'm at 214; 15 pounds to go.

[lefthook00]

Do cardio at least 2x a week(I prefer 4-5 times a week). Real cardio like running, swimming, sports. Not the elliptical or bicycle(unless you're in a spinning class).

Yoga, or at least prolonged periods of stretching, really really really really helps, I'm dead serious.

Deadlift.
Squat.
Power clean.
Hang clean.
Weighted dips.
Weighted pull-ups.
Bench press.
Barbell shoulder press.

It's all about the compound movements. You will gain the most mass and strength. More HGH and testosterone released by the body. More real life carry over into your respective sports from these exercises. Your muscles do not supposed to work in isolation, so why would you isolate your muscles to work out? You think you can put more stress on your legs doing some gay a$$ hamstring curls than getting into the squat rack? Never. What kind of weird a$$ movement is that anyways? How would that help you with your hops when you can't even lift that much weight from that position and when it has zero correlation to a real life body movement?

Muscle growth is: progressive weight overload + time under tension. So find a good range of HEAVY weight + controlled reps. Your muscles get bigger from heavier weights, not from more reps.

I used to be on a super high protein diet. High amounts of meat is toxic in your system. I realized that it was unnecessary. I feel better when I replace some of the meat with more high quality carbs. Carbs have a LOT to do with gaining muscle, it's not just protein. Eat your veggies, they should be in every single meal you eat. Eat your fruits too, it's nature's candy. Good fats will do wonders for your body. Wheat grass shots really clean your blood out. I also used to eat 6 meals a day. Four meals of a little bigger portions works best for me. In the process of eliminating dairy from my diet, but it's sooo good. You will still have strong bones without dairy, trust.

I guess that's a super simplified version of my workout/eating philosophies.

[lefthook00]

Do you have any link or something proving that's true cause i think it may not burn as much calories as regularly but you would still need to add more calories to catch up if your trying to bulk. Agree ?

With HIIT, it's not about the amount of calories burned during the actual exercise time. It's been proven that your metabolism is raised for much longer with HIIT than with traditional cardio(slower paced, even speed, longer time type cardio like jogging). You may burn more calories during the cardio session but it doesn't compare to overall calories burned throughout the day/s.

Also, HIIT works your type II muscle fibers. Type II fibers are also the fibers you hit when you're lifting weights. They are the fibers that break down and repair and get bigger. They are responsible for your muscle size and explosiveness. Type I fibers(for endurance) don't really grow like that or help your explosiveness.

Anaerobic exercises(like sprinting, HIIT) increase your max speed/explosiveness AND your endurance. Normal cardio only improves your endurance.

Just like when you're lifting weights, you are releasing more HGH and testosterone with HIIT than you do when you do normal cardio.

Traditionally, many sports were thought of as endurance oriented exercises(long periods of moderate/high effort). Modern studies reveal that that is not the case. Take boxing for example, it's periods of resting/slower movements, and then periods of extreme explosiveness, then repeat. So now a lot of trainers are starting to do high intensity interval training for cardio and it really helps.

Best of all, you don't have to do cardio as long :) All you need to do is warm up, then run FULL SPEED for 30 seconds, walk for a minute. Repeat(you can adjust the intervals if you want, just make sure your rest time is 2x the time of the crazy part). Do that 10 or 12 times, and you're done. Watch our for extreme muscle soreness!

[OneMoreSucka]

Just got back from the gym, I'm all sweaty no homo

[hayden695]

High Intensity Interval Training on an elliptical. I've got bad knees from skateboarding for so many years, so I can't run as far or as hard on a treadmill/outside
Same, its a b!tch.

[DeuceWallaces]

Soccer did mine in. Two ACL's reconstructed, and a MCL and Meniscus scope.

[Euroball5]

With HIIT, it's not about the amount of calories burned during the actual exercise time. It's been proven that your metabolism is raised for much longer with HIIT than with traditional cardio(slower paced, even speed, longer time type cardio like jogging). You may burn more calories during the cardio session but it doesn't compare to overall calories burned throughout the day/s.

Also, HIIT works your type II muscle fibers. Type II fibers are also the fibers you hit when you're lifting weights. They are the fibers that break down and repair and get bigger. They are responsible for your muscle size and explosiveness. Type I fibers(for endurance) don't really grow like that or help your explosiveness.

Anaerobic exercises(like sprinting, HIIT) increase your max speed/explosiveness AND your endurance. Normal cardio only improves your endurance.

Just like when you're lifting weights, you are releasing more HGH and testosterone with HIIT than you do when you do normal cardio.

Traditionally, many sports were thought of as endurance oriented exercises(long periods of moderate/high effort). Modern studies reveal that that is not the case. Take boxing for example, it's periods of resting/slower movements, and then periods of extreme explosiveness, then repeat. So now a lot of trainers are starting to do high intensity interval training for cardio and it really helps.

Best of all, you don't have to do cardio as long :) All you need to do is warm up, then run FULL SPEED for 30 seconds, walk for a minute. Repeat(you can adjust the intervals if you want, just make sure your rest time is 2x the time of the crazy part). Do that 10 or 12 times, and you're done. Watch our for extreme muscle soreness!Thanks for the info.
So if I do HIIT while bulking it will not affect my gains dramatically ?

[ArbitraryWater]

shits coming together :bowdown:

btw wheres the current real gym thread tf

[West-Side]

I'm 5'11 - 155 pounds.
I want to get to 170/175.

I started eating more; typical day.

Morning
High Protein Cereal with Fruit
Bagel with cream cheese and orange juice

Lunch
Like 3/4 pizza pockets, protein bar, orange

Dinner
Chicken breast/steak with spaghetti (or other type of pasta)

Bed Time Snack
Peanut butter sandwich with protein shake.

I try to go to the gym as often as I can but my schedule prevents me from regularly attending it.

I'd like to know a good at home workout regime that will help me build muscle as I'm gaining weight.

[alenleomessi]

i doubled the amount of my weight since this thread was made :oldlol:




































































































while maintaining the same bodyfat %

http://www.motika.com.mk/wp-content/uploads/2015/02/03/carot.gif

[ArbitraryWater]

i doubled the amount of my weight since this thread was made :oldlol:

while maintaining the same bodyfat %

http://www.motika.com.mk/wp-content/uploads/2015/02/03/carot.gif

inspiration :bowdown: