The Fysical Phitness Thread

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haha yeah i've got a full set up at home, but i can't access it as our garage has been filled with everything that my family friends need stored for a while while they settle some stuff with their house or whatever. can't even park a car in there. no idea what the full situation is, but i know that i can't get to my rack unless i wanna pack everything out of the garage and back each time i need to lift :(

my family is doing good, but it's hampering my progress :(

gonna have to look into finding somewhere else to lift, might lift at school but i hate going in there and it'd have to be after track anyway, and i don't wanna stay out at school for 12+ hours 3 days a week D:
 
hello again! i haven't quite met stathakis' progress of run 45 minutes, but i'm at about 30 minutes every time i run. i stopped running last week, though, because i was getting swamped at school with pre-spring break tests and stuff.

anyway, what i want to know this time is about HIIT. i've thought about my priorities recently and i have prioritized losing weight over running xc. anyway, from what i've read, it's basically sprinting and then walking, repeat ad nauseum. is this a legit way of burning calories? is it as simple as sprint-walk-sprint-walk?

also, i realize that running alone will not lose weight, and i have been calorie counting before someone points this out.
 
tnations a lot of broscience si :P

the reason hiit is good for losing weight is because it keeps your body in fat-burning-mode post running (simplest way to put it). it means your metabolism is high even after you're done running and maintains this faster metabolism throughout the day which cuts even more calories than running at a stationary speed for x amount of time. hiit is what gets people that really lean look, athletes use it all the time.

in terms of structure, warm up for a bit, jog at a light pace for 2 minutes, sprint for 1 minute at highest speed possible, repeat 6 times, cooldown. as you want more and more weightloss, increase the number of cycles from 6 to 9-10. it's not time-consuming at all, and gets you results much faster. the idea is keeping your heart rate up throughout the training, with it peaking during your sprint cycles.
 
lordX said:
hello again! i haven't quite met stathakis' progress of run 45 minutes, but i'm at about 30 minutes every time i run. i stopped running last week, though, because i was getting swamped at school with pre-spring break tests and stuff.

anyway, what i want to know this time is about HIIT. i've thought about my priorities recently and i have prioritized losing weight over running xc. anyway, from what i've read, it's basically sprinting and then walking, repeat ad nauseum. is this a legit way of burning calories? is it as simple as sprint-walk-sprint-walk?

also, i realize that running alone will not lose weight, and i have been calorie counting before someone points this out.
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It's way better than doing all this walking and "power walking" some people do and think it's a great workout. Like ToF mentioned, it leaves your body on the inside burning fat. After 10 intervals of 30 seconds all out and 30 seconds rest, feel your face. You feel extra, extra hot. At least for me, even after an hour and after a bath, I still feel the heat on the inside, but maybe it's because of all this energy I always got. You should feel that heat on the inside do be doing HIIT right. A better alternative, if you can handle it, to the typical run-walk-run-talk would be full blast run-run normally-full blast run-run normally. If you do it right, 7-10 minutes would be good enough. If you can only do 5, you're still doing it right. I'm not really into HIIT, but I do a little bit before training just because it gets my knee warmed up. I like to feel that heat on the inside even after I've cooled off on the outside.

also, i realize that running alone will not lose weight, and i have been calorie counting before someone points this out.
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It's good you have this mindset, you're going to get somewhere. Dieting alone works really well, and if you put dedication to your HIIT, you're going to see results even faster.
 
Since we are on the topic of HIIT, I have a question; this is something that has been bothering me for awhile now and maybe you guys that know more on the topic can help put my mind at ease.

I know the general advice is that HIIT is better than low intensity, long duration cardio. I have seen too many "HIIT is so much better than that 3mph long treadmill exercise you do" and other comments similar to that. I understand why HIIT is much better than low intensity long cardio workouts, but my question is, what about someone that does high intensity, long duration cardio workouts? Let me explain a bit more.

For a long time I used to just do long cardio workouts, but they weren't low intensity. I would do a short warm up and then for about an hour my heart would never drop down below 170 (it also never went past 190, it just stayed between 175-184). For those of you that know your stuff, you'll know a heart rate above 174 is no where near low intensity, and my cardio workouts would be at that high intensity for about an hour.
So Although today I incorporate both HITT and my long high intensity workouts, I still don't really know which of the two is better. HIIT vs High intensity, long duration cardio training. The only reason why I still do the second type of cardio I listed is because that's what I did for so long that I can't really see myself cutting it out completely.

But yeah, this has troubled me for awhile.
 
I might not be the best person to answer that one, I could never make myself run for a long duration. I found it really boring, that's why I kinda always tried to blow off my energy playing a intense street soccer game or something. It's just me though, I've seen people who can commit to this type of exercise, I'm just not the person for it. I lack a lot patience when it comes to my energy, I'm sure there are other people out there as well.

Thing is, to actually tell which one is superior, we would first need to know the what definition of intensity we are comparing. Something that might seem intense for me might not be so intense for you. You might break a sweat doing something which somebody else wouldn't. It really depends on how hard you're going, for your own body. You might be bale to run 3 miles in an hour, but there might be somebody who could to sprint intervals for 10-15 minutes and burn the same amount of calories as you running 3mph. Again, this would all be based on what type of intensity the person would be working with. I would probably of think of HIIT vs Long duration cardio in different aspects, such as time constraints and goals, such as more cardiovascular health, mostly used by combat athletes such as boxing.

Just a thought.
 
Sucks. I've been there, not the sprain part, but the part where you feel like life wants you to stop doing something that you love. All I can really say is just stay positive and confident, don't let little shit like that let you down. All this people that told me I fucked my ligament and my knee would never heal from it, it's all bullshit, and just put it to the side and look at my situation now, up and running. Pretty much you have 2 sprains now, so that just means double to work. I had a sprained ankle before from football but it healed in 2 weeks, if it helps you feel better, I'm not sure how bad is your situation. It was pretty swollen I remember, and I couldn't walk for a few days, I can't provide anymore information because this happened like in 6th grade, I was like 14 I think.

How bad is it?
 
Ninahaza said:
Since we are on the topic of HIIT, I have a question; this is something that has been bothering me for awhile now and maybe you guys that know more on the topic can help put my mind at ease.

I know the general advice is that HIIT is better than low intensity, long duration cardio. I have seen too many "HIIT is so much better than that 3mph long treadmill exercise you do" and other comments similar to that. I understand why HIIT is much better than low intensity long cardio workouts, but my question is, what about someone that does high intensity, long duration cardio workouts? Let me explain a bit more.

For a long time I used to just do long cardio workouts, but they weren't low intensity. I would do a short warm up and then for about an hour my heart would never drop down below 170 (it also never went past 190, it just stayed between 175-184). For those of you that know your stuff, you'll know a heart rate above 174 is no where near low intensity, and my cardio workouts would be at that high intensity for about an hour.
So Although today I incorporate both HITT and my long high intensity workouts, I still don't really know which of the two is better. HIIT vs High intensity, long duration cardio training. The only reason why I still do the second type of cardio I listed is because that's what I did for so long that I can't really see myself cutting it out completely.

But yeah, this has troubled me for awhile.
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longer durations of keeping your heart rate up will accelerate your metabolism. hiit is for people that are getting into it. athletes use longer interval durations for hiit. though, one thing ill say is if you do longer durations of high intensity cardio you will obviously burnout faster. if you're trying to cut and get those abs out, longer hiit duration is obviously better.
 
ah, ok. I thought that doing long duration, high intensity cardio must be better than just general HIIT. Good to know my hunch was correct. thanks for the answers guys.

if anyone else has something to add, please do
 
Well I've decided to start working out again. I have two healing stress fractures in my foot (I keep getting them in the same area, pretty sure my bone density levels are fucked or something) so I've been keeping off it. Even when I do go I can't run or anything, that'll just fuck it up more. I'm pretty much forced to use machines as well since I can't put any weight on my feet for the time being, if ever. So yeah.

The other thing that's been stopping me lately is the lack of a car. I've decided enough is enough though and I'm gonna bike to my gym which is like a 10km bike ride there and back. That should be pretty good cardio and then I can just focus on lifting while I'm at the gym. Only shitty thing is I dunno if my gym is open this weekend cause of Easter but I might get myself warmed up anyway by biking around town. It's been a long time since I've been active so I don't want to push too hard the first day and have to take a week off or something.

Also I wanted to ask you guys if you knew of any meals that are fairly healthy and easy to make, I'm going to be living on my own within a months time so it'd be nice to eat right for once lol.

Edit: Thanks bro <3
 
tooleetle.png
 
Monday

Squat – 5/3/1 sets/reps
Bench – 55%x5, 65×5%, 75%x5
Assistance work

Wednesday

Deadlift – 5/3/1 sets/reps
Press – 5/3/1 sets/reps
Assistance work

Friday

Bench – 5/3/1 sets/reps
Squat – 55%x5, 65%x5, 75%x5
Assistance work


That's my current set up. Looking to be in this for the long haul. Switched off SS because it was too much work for me to do on top of track and school and wanting to goof off on LoL. So this is a good way for me to do less work, get plenty of gains (albeit slowly), and add more assistance work (mostly for stabilizers, also for physique ;))

k. updated.
 
Stylish Interval said:
@x5

looking forward to seeing results from that, imo looks a little sketchy but if it's from experience you have the most knowledge. glhf don't forget the protein, and i would at least increase reps every week / other week / add weight to exercises
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Thanks man, yeah I'm counting on my precious Tuna cans for the pro lol. Anyway most of the reps have been increased steadily, and hopefully after 2 months from now I will be photoshoot worthy (4 months in total).

In any case your updates are wonderful and inspiring guys, let's see more of them :)
 
here's what i'm doing right now, just pretty much sl 3x5 with some additions

day A:
squat 3x5 205
bench 3x5 165
barbell row: 3x5 110
dumbbell bench: 3x12 45
concentration curl: 3x8 35
pullups: 3x11

day b:
squat
deadlift 1x5 185
overhead press: 3x8 80
hang clean: 3x5 80
dumbbell shoulder press: 3x8 35

with some ab work once-twice a week, calves once a week, plyos once a week, and pickup basketball on weekends. a lot of the lifts i could prob do a bit more weight, but i'm really trying to maintain perfect technique and build my way up slowly, already fucked up deadlift many times before trying to lift more with bad tech.

currently around 150 bw at 5'7, trying to gain 10-15 more pounds in a month and a half and also gain some vertical if possible. dream of dunking is still alive baby
 
hey I got off crutches Friday morning

nowhere near 100%, walking is still difficult, but tomorrow I'll be starting up a very modified P90x routine
 
Well training is going great, my knee no longer locks up, I feel a good flow on it as well. I can say 90% good. I've been lying to myself the past 2 weeks that I'll be squatting though. I've developed a mental thing for putting a lot of weight on my knees. I feel like I might pop. I'll have to get over it though, because I need to squat, even if I stop pressing.

Anyway, to the runners here, I'm thinking about doing HIIT style sprints for cardio, so I can last longer during combat sports, think is, with my knee, I was thinking about spending a good amount of money on a good pair of running shoes. Not 100 dollars but something from 20-50$ would be alright. Do running shoes really make a difference? Say I use some 50 dollar ones compared to some Wal-mart 20 dollar ones, cheap ones. I'm really looking for something that makes running comfortable, especially with my knee circumstance. Last thing I was is for running to be a pain in the ass or worse, something I regret.
 
Mountain Dewgong said:
The man. You're a portrait of determination.

How'd the surgery go? How did they go about it?
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It was a core decompression, he drilled small holes in my hip in the hopes of stimulating blood flow. I'm back to walking with my cane, but I can bear weight on that leg again. I won't be doing any serious lower body exercise for at least another month, but in the meantime I can get back to upper body stuff and abs. I can't WAIT.
 
DM: Congrats man! It's great that you're getting back into upper body, and even better than you're getting fixed. Can't wait until you're at 100%. You're an inspiration to me so I'm glad to see you're on your way to full health! Also god damn, a cane? I don't think there is another person who could pull off a cane as well as you could (ugly ass medical cane or not)!

Venom: Same for you man! You're another inspiration and it's great that you're working back into things. Don't push yourself too hard haha, but enjoy squatting when it comes. You'll get over your (little) fear I'm sure, because you are too in love with squats to give up :P

As for me, a little tidbit I posted on the #lifting group that I figured I'd share since I'm still on this high:

Today I finished track and went home and decided to just be really fat. I don't know why, I just got weak. Then I started playing LoL and decided not to lift. But then it was about 8 PM and I decided I'd go and lift anyway.

Damn what a good idea. Got really into it. It was my 90% max 3+ day for squat, and I told myself I was going to get 5 reps. Then I told myself I wanted 7. So I started lifting and I got to the seventh rep and I knew I had more. I told myself 10. I pushed and pushed and god damn did my legs hurt but I got out that 10th rep. And I'm on a lifting high that I hope carries me at least through this cycle.

Today was fucking awesome.
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Keep up the good work, everyone. #lifting bros 4 lyfe
 
Ok so after being in the best shape of my life in August last year I pretty much stopped working out come september and school time. Half was due to the fact that it was the busiest/most important year of my life and half was because I had a girlfriend and sort of lost motivation to look my best.

However I am now done school and have a steady job so I can get back to it. So I am looking for some advice as to how to best get back into it.

I was on a modified SL 5x5 but now I realized I was trying to do too much: I would do the heavy lifting then i would do a bunch of cardio and abs since I wanted to lean too but now I know that you need to bulk and THEN cut. Doing both simultaneously is counterproductive.

With this in mind, and knowing that I have a lot of core strength but 8 months out of the gym (and on a terrible diet) have made me quite a bit pudgy, I need to figure out how to best start up again.

I have 4 months in front of me where I know I will be able to be on a consistent routine (after that hopefully I can but its questionable). I want to stick to SL as I know it well and my friends are on it too and it really works.

The questions are:
1) Where should I start back up after being off for 8 months in terms of weights
2) How long should I bulk for / when should i start to cut
3) Should I stick strictly to the routine (my buddies swear by sticking to it EXACTLY) or should i adapt it to what I need (my pecs are getting a bit fat I want to lean them out)
4) How should I be eating based on the answer to 2)
5) Is working out at night good? I have never done it before but will have to now based on my job. Like 9pm.

Any advice is appreciated
 
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