The Exercise Thread

[Tom123]

^ ^^
Yeah, I'm just a bit worried about too much drinking which will inevitably happen. Want to make sure my brain has the least reasons possibly to misbehave!

[Rick Sanchez]

Managed a 45 minute jog last night, followed by my sandbag training. I've noticed my lifting doesn't impact as much on my jogging these days. normally my legs would feel trashed for days but they're nowhere near as achy as they used to be, despite, if anything, lifting more often and with increasing weight.

[black_mamba]

^Maybe a team sport would be better for meeting people? Unless you want to meet loads of lithe ladies.

[ShayM]

If you want to meet people whilst exercising, find a dance class.

If you've got all the rhythm of a quantum particle, there'll be plenty of expressive dance classes you could go for instead. It's difficult to feel anxious when you're in a room full of people doing this:

[Tom123]

[Rick Sanchez]

Ah peep show... the gift that keeps on giving. :,)

[pinkwafer]

It is so easy to get out of exercising. I think that's the hardest part about it - sticking at it continually.

[black_mamba]

Originally Posted by Tom123

Ah finally, someone who dances like me.

[black_mamba]

Nothing wrong or sad about that whatsoever. At least you're taking control of your situation.

[this_is_the_one]

go for it samba...worst case scenario is you do some yoga and get some benefits. I've always thought about yoga...might give it a go some time.

[PussyRiot]

Hi,

How do I get my metabolism up?

At the moment I am doing half an hour intensive exercise on the treadmill every other day and 40 minutes weights every other day. I do this in the evening.

Would it be better to do exercise first thing in the morning to increase my metabolism, or should I be doing short bursts like 3 sets of 10 minutes throughout the day.

I have only just started doing this exercise seriously so I know it does not sound like much at the moment but really want to get the best possible results.

thanks

[Stanley Rainbird]

Originally Posted by smellycat

Hi,

How do I get my metabolism up?

At the moment I am doing half an hour intensive exercise on the treadmill every other day and 40 minutes weights every other day. I do this in the evening.

Would it be better to do exercise first thing in the morning to increase my metabolism, or should I be doing short bursts like 3 sets of 10 minutes throughout the day.

I have only just started doing this exercise seriously so I know it does not sound like much at the moment but really want to get the best possible results.

thanks

It sounds plenty and you'll progress naturally so don't worry to much about your metabolic rate. Sure that'll increase as you continue to exercise and the quality and intensity of your workouts improve, but don't be afraid to have rest days as they're important. You can experiment with different workouts it'll keep the motivation and interest high and after all it's getting the workouts done that will help raise your metabolic rate.

[PussyRiot]

Originally Posted by The Third Man

It sounds plenty and you'll progress naturally so don't worry to much about your metabolic rate. Sure that'll increase as you continue to exercise and the quality and intensity of your workouts improve, but don't be afraid to have rest days as they're important. You can experiment with different workouts it'll keep the motivation and interest high and after all it's getting the workouts done that will help raise your metabolic rate.

Thanks for that Third Man, that was very encouraging. Because of my SA I dare not pound the pavements yet, or go to a gym, and I only have weights and a treadmill so will have to stick to those. I can't wait to get on the rowing machine when I get back to the gym though.

P.s - you are right about rest days. When I used to go running every day I ended up with shin splints and that was really painful so will try and not overdo it.

[Stanley Rainbird]

Originally Posted by smellycat

Thanks for that Third Man, that was very encouraging. Because of my SA I dare not pound the pavements yet, or go to a gym, and I only have weights and a treadmill so will have to stick to those. I can't wait to get on the rowing machine when I get back to the gym though.

P.s - you are right about rest days. When I used to go running every day I ended up with shin splints and that was really painful so will try and not overdo it.

Yeah I suffer shin splints also, horrible things but now I only run 3 times a week and mostly in the hills (making sure the downhills I'm not slapping my feet down but nice and soft on my feet) they aren't a problem anymore. I get more SA when running in streets, thats why I love the quiet of the hills....just those judgemental deers to scream at STOP STARING YOU'RE MAKING MY LEGS GO WOBBLY.
As time passes and your mojo returns because everyone knows the only cure to socially anxiety is mojo, start to explore the option of running outdoors as unless you've superhuman focus indoor running can become a chore when it shouldn't be as it really is fun. I don't bother with gyms anymore but my ipod and a great playlist on full was priceless as a way of drowning out the people around but you soon realise lots do that too and are only there to exercise and not socialise.
Anyway good look smellycat and hope your SA improves with the exercise (it does wonders for my mental health) and you have fun

[PussyRiot]

Originally Posted by The Third Man

Yeah I suffer shin splints also, horrible things but now I only run 3 times a week and mostly in the hills (making sure the downhills I'm not slapping my feet down but nice and soft on my feet) they aren't a problem anymore. I get more SA when running in streets, thats why I love the quiet of the hills....just those judgemental deers to scream at STOP STARING YOU'RE MAKING MY LEGS GO WOBBLY.
As time passes and your mojo returns because everyone knows the only cure to socially anxiety is mojo, start to explore the option of running outdoors as unless you've superhuman focus indoor running can become a chore when it shouldn't be as it really is fun. I don't bother with gyms anymore but my ipod and a great playlist on full was priceless as a way of drowning out the people around but you soon realise lots do that too and are only there to exercise and not socialise.
Anyway good look smellycat and hope your SA improves with the exercise (it does wonders for my mental health) and you have fun

Thanks so much Third Man - I can't do hills - it hurts my knees when I run down them. When I was running o.k, I noticed that I felt pretty invisible running on the pavements - people seemed to just move out of your way and not try and talk to you, but I will be starting off so slow now and recently I was running along the side of a school playing field and the kids had a field day with me - they were running parallel to me along the side of the fence and laughing their socks off!

Anyway I am off to do weights now - will put my ipod on shuffle and go for it (what would be do without our ipods!!)

[this_is_the_one]

Originally Posted by smellycat

Hi,

How do I get my metabolism up?

At the moment I am doing half an hour intensive exercise on the treadmill every other day and 40 minutes weights every other day. I do this in the evening.

Would it be better to do exercise first thing in the morning to increase my metabolism, or should I be doing short bursts like 3 sets of 10 minutes throughout the day.

I have only just started doing this exercise seriously so I know it does not sound like much at the moment but really want to get the best possible results.

thanks

if you are running 30 mins one day, and doing 40 mins weight training another day, while eating well, you will lose weight. Your resting metabolism is really determined by things like: age, sex, weight, height and muscle mass. You can't control three of those things, but the weight training will be useful to gain a little bit of muscle mass which will allow your body to burn more calories at rest.

There are other tips for "spiking" metabolism which are detailed in this article http://www.mensfitness.com/training/...our-metabolism (I know it says "mens fitness" but it still applies to women also)

If you make that 30 minute into a 20 minute HIIT (high intensity interval training) session then you will spike metabolism for a short while even after your workout, while obviously burning loads of calories. Good way to do that is to try and exert yourself at about 80-90% of your maximum for one minute, then do 50% of your maximum for 2 minutes and so on. Do that and you will feel knackered, sweat craploads, and have a rush of endorphins.

Remember though, the most important factor in weight loss is in fact diet. A poor diet can't be saved by good exercise! You need to take in less calories than what you use per day (i.e. a deficit) otherwise you can't really lose weight.

[diplodocus]

^ good post!

Nobody probably knows what I'm blabbing on about but so what..
I managed a few muscle ups with my purple medium band today. That was only a week after I managed my first one ever with a green med/heavy band. Blue light bands next week. I don't think I'm far off now!

[this_is_the_one]

Originally Posted by diplodocus

^ good post!

Nobody probably knows what I'm blabbing on about but so what..
I managed a few muscle ups with my purple medium band today. That was only a week after I managed my first one ever with a green med/heavy band. Blue light bands next week. I don't think I'm far off now!

Nice. I know what muscle ups are, but what do the coloured bands signify?

[diplodocus]

^They are rubber band loops that you can use to add or subtract resistance from an exercise. I use them choke hitched around the bar and then I step into the loop that hangs down.


Depending on the make, greens are 45mm wide and give approx. 10-25kg resistance/assistance dependent on set up. Purples are 29mm, 2-22kg. My blues are 21mm, 2-16kg of tension.

[JS]

[this_is_the_one]

Originally Posted by diplodocus

^They are rubber band loops that you can use to add or subtract resistance from an exercise. I use them choke hitched around the bar and then I step into the loop that hangs down.


Depending on the make, greens are 45mm wide and give approx. 10-25kg resistance/assistance dependent on set up. Purples are 29mm, 2-22kg. My blues are 21mm, 2-16kg of tension.

that's pretty nifty

I definitely need to invest in a pull up bar....if i can become proficient at pull ups/chins I will see a big improvement in my strength.

[JS]

So how's everyone getting on?

[this_is_the_one]

not bad jj. Was at the gym today. I've been doing kettlebells and I'm seeing steady improvements in my strength, and as a result hopefully muscle. I've done a lot of reading on the topic, and it seems like it can be difficult (but not impossible) to gain lots of muscle while on a calorie deficit (which I am doing to try and lose weight). Still, my priority is to lose the weight and the kettlebells are working for cardio as well as strength. There was a steroided meathead near me who kept chucking really heavy kettlebells and dumbells onto the ground after he finished his set. Stupid prick.

How you getting on jj? I take it your tryna bulk now?

[Dandelion10]

I've switched from Yoga to more intensive daily workouts now as I need more burn.

Now my routine will be: 20 star jumps, 20 elbow-to-knees, 20 sit-ups, 10 side planks and a run.

Began by running 3x around the block this evening, the impact on my footfalls hurts my shins so I think I need a proper pair of running trainers. Never ran with exercise intent before in my life but my the 3rd round I was slightly better. Looking forward to improving.

Also looking forward to swimming on Thursday! Going to try race my friend (childish I know, but I don't care!) and do some varied types of strokes.

Getting some roller blades too, not necessarily for exercise but for speed in getting around. I found some cheap ones but have to wait until my benefits come through again.

[JS]

Originally Posted by this_is_the_one

not bad jj. Was at the gym today. I've been doing kettlebells and I'm seeing steady improvements in my strength, and as a result hopefully muscle. I've done a lot of reading on the topic, and it seems like it can be difficult (but not impossible) to gain lots of muscle while on a calorie deficit (which I am doing to try and lose weight). Still, my priority is to lose the weight and the kettlebells are working for cardio as well as strength. There was a steroided meathead near me who kept chucking really heavy kettlebells and dumbells onto the ground after he finished his set. Stupid prick.

How you getting on jj? I take it your tryna bulk now?

Good stuff my man! Lots of guys in my gym are doing weights then cardio and vice versa. Im still pretty lean so dont need to worry about doing any cardio for now.

Getting on pretty well, diet is a bit of a killer so will get my coach to adjust it, yep im bulking, have been since March training going really well, done legs this morning - jesus christ that session was brutal! my legs are still sore lol

Lol gotta love the meatheads hah

[this_is_the_one]

Originally Posted by JJ

Good stuff my man! Lots of guys in my gym are doing weights then cardio and vice versa. Im still pretty lean so dont need to worry about doing any cardio for now.

Getting on pretty well, diet is a bit of a killer so will get my coach to adjust it, yep im bulking, have been since March training going really well, done legs this morning - jesus christ that session was brutal! my legs are still sore lol

Lol gotta love the meatheads hah

What's your diet like? There's only so much chicken breast one can handle

[JS]

My diet is varied but I just have zero appetite right now which is a PITA.

[this_is_the_one]

^ thats shit, I guess you just gotta force yourself

I'm just back from the gym but I'm kinda annoyed. I applied chalk on my hands to improve my grip, but due to the dryness of my hands I wasn't able to do certain exercises with the kettlebell so ended up doing no workout basically. Lesson learned. Will go back tomorrow morning and retry.

[JS]

^ I can only do so much forcing before it gets too much but hey ho. Going to have a chat with my coach later in the week.

Onwards and upwards matey, we all have 'those' days. Believe it or not, this is the first time this has ever happened. This morning i was away to do bench press so loaded up the weight that I can manage, I start then can only manage 2 reps ( wtf ) so I decreased it then can only manage a couple again so at that point I was getting quite angry and pee'd off so I walked out after 5 mins. So annoyed, no energy whatsoever and also a waste of petrol and post workout shake

[this_is_the_one]

Originally Posted by JJ

^ I can only do so much forcing before it gets too much but hey ho. Going to have a chat with my coach later in the week.

Onwards and upwards matey, we all have 'those' days. Believe it or not, this is the first time this has ever happened. This morning i was away to do bench press so loaded up the weight that I can manage, I start then can only manage 2 reps ( wtf ) so I decreased it then can only manage a couple again so at that point I was getting quite angry and pee'd off so I walked out after 5 mins. So annoyed, no energy whatsoever and also a waste of petrol and post workout shake

yeah once you get off to a bad start there's no recovering really. Best bet is to to end the workout, go home and regroup. Then next time you can psyche yourself up better and it will be fine. Lifting weights is mostly about mental abilities. For me the first 30% of the workout is the hardest. After that I get into the groove. Do you take anything pre workout? I tend to drink an energy drink which I think helps a bit.