Best book on Lifting

[nitro]

Decent workout today. The cable was out at the gym and I didn't have my iPhone for music with me, so I had to entertain myself for an hour. I used it as an opportunity to be more creative with the incline and pretended I was hiking to entertain myself. I made nice pictures on the electronics that give you feedback on the incline to look like a sine wave.

I have definitely achieved some level of fitness. I am able to run longer at higher speeds without cramps or being winded. My body is also able to take the pounding a little better without being sore. My recuperation time is enormously better. Maybe this means I should step it up even more...

I am little confused again. There is an abdominal machine at the gym which I was using when I was lifting. Now I read somewhere that doing this will only make your gut bigger and can work against you. I am not sure what to believe. It seems if you want to tone your abdominal section, you have to do something - it isn't magically going to look good on it's own, even if the rest of you does

 

[Maverick74]

I actually used that revolving stepper for the first time tonight. I did 115 floors in 20 minutes. I sweated up a storm but I actually felt fine afterwords. I guess I didn't set the level high enough. I was kind of getting annoyed by getting my shoe stuck on the steps from time to time so I took it easy. What is a good level to really push yourself on that thing without risking flying across the gym? And how many floors do you guys climb. I mean 115 floors is like running to the top of the Sears Tower. I thought I would be a little more tired. I did it at the end of my weight workout.

 

[byteme]

Quote from nitro:

I am little confused again. There is an abdominal machine at the gym which I was using when I was lifting. Now I read somewhere that doing this will only make your gut bigger and can work against you. I am not sure what to believe. It seems if you want to tone your abdominal section, you have to do something - it isn't magically going to look good on it's own, even if the rest of you does

My suggestion would be to forget your abs until your overall body fat percentage is much lower -> less subcutaneous fat around your mid-section. Perhaps when you're around 160-165 in 3-4 months*. You can't selectively choose where to lose fat from your body so it's an overall fat loss issue to reach a point where you can 'see' your abs.

Others will disagree but your abs get plenty of isometric exercise when you are doing other exercises such as tricep push-downs etc. I personally don't think you need to worry about ab isolation exercises such as using a machine for a while yet.

I don't buy into this "make your gut bigger" argument but I don't know the supporting evidence behind the assertion.




---------------
*I'm working on the assumption that your body fat percentage will still be too high for a six-pack like appearance at 175 if you're 5' 8".

 

[macal425]

Quote from Maverick74:

I actually used that revolving stepper for the first time tonight. I did 115 floors in 20 minutes. I sweated up a storm but I actually felt fine afterwords. I guess I didn't set the level high enough. I was kind of getting annoyed by getting my shoe stuck on the steps from time to time so I took it easy. What is a good level to really push yourself on that thing without risking flying across the gym? And how many floors do you guys climb. I mean 115 floors is like running to the top of the Sears Tower. I thought I would be a little more tired. I did it at the end of my weight workout.

Assuming your machine is similar to the one I use, 115 floors in 20mins is a pretty decent pace. It's not a workout that will get you muscle tired, but it does get your heart rate going and the sweat pouring. If you're reasonably fit, recovery is very quick and you can easily go on to do other things. Maybe try cranking the speed up to a level where you have to run up the stairs and do a minute 3 or 4 times during the 20mins and finish off with a full speed run for the last min. As far as getting your shoe stuck, you just have to be a bit more 'light footed' and stay focused. For a slightly more tiring leg muscle workout, try taking 2 steps at once.

 

[killthesunshine]

Quote from nitro:

Really interesting article, "Marathon or Sprinter?":

http://www.crossfitoakland.com/archives/2009/06/marathon_runner.html

neither are healthier as they both need to eat too many calories to sustain their excessive activity

 

[killthesunshine]

Quote from Maverick74:

I actually used that revolving stepper for the first time tonight. I did 115 floors in 20 minutes. I sweated up a storm but I actually felt fine afterwords. I guess I didn't set the level high enough. I was kind of getting annoyed by getting my shoe stuck on the steps from time to time so I took it easy. What is a good level to really push yourself on that thing without risking flying across the gym? And how many floors do you guys climb. I mean 115 floors is like running to the top of the Sears Tower. I thought I would be a little more tired. I did it at the end of my weight workout.

did you hold on to the side rails, that's easier

 

[RCG Trader]

Nitro, I think 3lbs is little quick. You will lose some muscle behind that kind of drop.

If you are plateauing, take a week off and eat clean.

 

[Rehoboth]

Quote from Gabfly1:

And will that by by running up a caloric deficit of just over 10,000 calories, or will you be severing part of a limb?

Not too difficult, Burn 500 cal per day exercising and eat only 1000 cal per day. That would be 10500 deficit. That leaves room for 9 bud selects on friday(not that you should drink that shitty beer)

Even better Burn 700 and Eat 1200 for same result.

Even better Burn 500 via HITT/Tabata and eat 1200 for same result.


Just dont be too upset where that 3 lbs comes from.

 

[killthesunshine]

Quote from RCG Trader:

Nitro, I think 3lbs is little quick. You will lose some muscle behind that kind of drop.

If you are plateauing, take a week off and eat clean.

its obvious he's still eating too much

too much meat. too much processed "boxed" food products. not enough steamed vegetables.

 

[twofacedjoker]

Not eating enough can also cause one to retain weight.