yashsingh1/xdaforums huggingface dataset:
[Off-topic] Dirk:
Swimming.

/discussion. :highfive:
[Off-topic] Dirk:
If your knees are hurting from the bike then anything else is probably just going to make them worse. Swimming is the only thing that puts almost zero stress on your knees. Give it a break for a while and let your knees recover.
[Off-topic] Vauvenal7:
Great dude

Keep it up :D

I have to search for something to keep me fit over the winter (running will get a bit cold xD )

Sent from my myTouch_4G_Slide
[Off-topic] Vauvenal7:
I only jog/run outside, we have a treadmill, but its besides the TV, so if anybody else is watching, you cant run cus it disturbes the others :/

And the TV is almost never free -.-

Maybe i'll use the stationary bike in the cellar every once in a while^^

Sent from my myTouch_4G_Slide
[Off-topic] Vauvenal7:
I havent that much space, and its still better than sitting on my ass doin nothing ;)

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[Off-topic] Dirk:
Good work! Keep it up Milad. :good:

I need to take a leaf out of your book. You're slimming down and i'm blowing up! :(
[Off-topic] Dirk:
Addictive isn't it? :)

I only enjoy cardio work when it's freezing cold. If i had my way the gym would be kept around 0C at all times!
[Off-topic] Dirk:
I agree. Gotta pound them streets man!

I used to run to work in temps as low as -7C in a T-Shirt! Like you i would have to wear gloves though. My engine runs really hot for some reason. Always has. After 15 minutes running in that temperature i would still be sweating! :eek:
[Off-topic] Vauvenal7:
Wow dude

Keep it up!

I am gonna start swimming

My back and all together my core muscles are sh!t :/

Just sitting in front of a pc for the last 3 years just somehow didn't strengthen em^^
[Off-topic] M_T_M:
Pics or....
[Off-topic] M_T_M:
Sweet merciful monkey!!! You have lost a lot of weight!!!! :eek::eek::cyclops:

Congrats mate, you deserve an applause :victory::highfive:
[Off-topic] roofrider:
Are you starving yourself? :eek:

That's some achievement! :good:
[Off-topic] roofrider:
Lol, keep it up!

When i got into the habit of eating healthy i started to hate every kind of junk food that i otherwise would be munching away on. I read somewhere that you were planning on working out in a gym? It's good. You'll love it even more when the muscles beneath your quickly vaporising body fat start to show.
[Off-topic] King_Rat:
I ride mtb's to keep healthy... lost 7.5kg's in process too

Sent from my i9100 Warbird
[Off-topic] Bernie_ZA:
yeah MTB is awesome, also try and do some trail running
[Off-topic] Da Xiang:
Moved to China and went from binging constantly on U.S. junkfood and supermarket prepared foods to home prepared fresh food bought and prepared daily (don't even have a fridge). Add to that walking everywhere.... Lost 54lbs and 6 inches on my waist. And all that with eating greater volumes of food too.
[Off-topic] Vauvenal7:
Hell yeah!

Some reward is a must sometimes :D
[Off-topic] veeman:
Gaining more muscle will help with the loose skin

Sent from my iPad Air using Windows 95
[Off-topic] Artiom8:
exercise almost each day (4-5 days a week), you need something that burns body fat, me and my girlfriend for example follow a DVD training guide and we also have fun doing it! also, eating healthy is important, although "healthy" is quite a subjective word. Sometimes you can also allow yourself a treat, especially if you've trained hard and are motivated to continue doing so!
[Off-topic] Dirk:
You've really got the bug! Keep it up mate, you've done really well. In fact your efforts inspired me to get my diet under control. 4KG lost so far myself and looking forward to seeing my abs again! :)
[Off-topic] foxwsp:
If you like american football, we have league in Poland. Chceck out PLFA :)

Wysłane z mojego GT-N7100 przy użyciu Tapatalka
[Off-topic] Dirk:
Yeah, i'm happy now that i can get back into my good clothes! So how's your routine looking now mate? I hope you're finding time for everything. My fat burn is well on target. Down from 92KG to 83.5KG in under two months. Strangely i seem to have dropped 2.5KG of that in two days. Must be a little dehydrated this morning. Either that or my metabolism has just ramped up to circa 1980 levels! :eek:
[Off-topic] Victormarketing:
Thank you

Thank you for this amazing post! I read it all and it's really useful! Thank you so much!
[Off-topic] xymox26:
My last new and cool addition to the healthy lifestyle was regular drinking of hot soda. It's a very cool natural cleanser for the body, it's very good for stomach and skin, for example, after drikning if for a month my acne finally dissapeared and I had problems with them from my teenage years :p And it's good for previous smokers too because soda helps to cleanse lungs and whole body from nicotine and other cigarettes' ingredients.

The only thing is that drinking it should be smart and careful, too much soda every day isn't good for body too.
[Off-topic] commencal661:
Do we have any mountain bikers here? :)

I've been doing it for 12 years now (started when I was 11), and went through 4 different bikes in this time. I'm quite capable of riding anything up to black diamond trails, but I'm still afraid of man-made objects, and I plan to get rid of this fear this year, as I now have an easy access to a jump park near the place where I live.

It keeps me healthy and sane, as I sit 8-12 h/day behind the computer screen, being a developer.

P.S.: Please don't ask me how much miles/km's I do a year, because I honestly don't know. :D
[Off-topic] Chirp Chirp Sounds:
Yoga works for me really well. Worth trying!

I had some health problems in the past so I know what I'm talking about. Really good mind and body practice.
[Off-topic] baronkanone:
I got the gym for my back and generell muscle training but its tiring a lot.

So the days inbetween i go jogging but I should start meditating because its good for generall focus and awareness.
[Off-topic] animatedbreak:
Nice! How many Km's/miles did you put on that?
[Off-topic] X8invisible:
500+km since 2011 but i have it since 2010 but i didnt have a speedometer then:o

X8!nv!s!bLe via Xperia X8
[Off-topic] Moix123:
trying so hard to become a active guy.

planning to start jogging and swimming.

All my fat lies in my belly and sides. i want to reduce it
[Off-topic] animatedbreak:
Nice! I'm going for a run in the next 30-45 minutes...I'll post my results soon.

You'll see why I love CardioTrainer so much. =p

EDIT: I've decided against running. 38 degrees C atm. Don't want to die. Working out arms/shoulders instead!

You came the right place!

When you start working out, running, and changing your diet - you're going to lose the weight everywhere at first. I learnt that lesson pretty late.

Stop planning to run, and just go out and do it! Don't get stuck in that zone :P. I have a video hosted on how to run effectively (first post, near the bottom). You could also read the abs article I posted as well (2nd page), He explains how to lose the weight effectively. If you don't get something after that, please ask! Download an app (if you have a droid) called CardioTrainer, it basically uses the GPS on your phone to show you where you ran, your pace, and calories burnt (although, it's not going to be a GOOD indicator, you tend to burn more than what it tells you), and the time it took for you to finish! and it logs each workout - hence you'll see your improvement and its highly encouraging. But the most important thing out of all this is TAKE IT SLOW! You don't want to kill yourself the first time, and get discouraged. You need to enjoy it. Walk first if you have to! :d

For swimming: Take some beginner courses at a recreation center close to you. It's the best way to learn! Don't wait! If you can, just do it!

EDIT: ALSO http://getfitwithkevin.wordpress.com/2012/06/20/five-things-that-will-cause-you-to-gain-weight-fast/ <-- Good read. Address issues like this, and it will also aid in weight loss.

I hope I encouraged you.

-Richard.
[Off-topic] X8invisible:
Nice, for me is 11 pm so.....

EDIT: Is this the app?

Also walkmate(app from xperia active) is good, it shows how many steps you make and its quite exactly especially if you have a good phone;)

X8!nv!s!bLe via Xperia X8
[Off-topic] animatedbreak:
That's it! :D
[Off-topic] X8invisible:
I 'tested' it and I must say walkmate is down, this app really rocks

X8!nv!s!bLe via Xperia X8
[Off-topic] idavid_:
This will get you abs, but you'll look like you just escaped from Auschwitz. You need muscle mass first, and then lower bodyfat percentage.

Sent from my HTC Sensation
[Off-topic] droidzach:
I second the just going out and doing it! I used to be in great shape played full court pick up basketball 3+ times a week ran few miles and did some fairly serious power lifting. Had surgery on my shoulder last may and it took me almost 2 months after I was fully healed to get back into it. So I know the feeling of trying to get active again!! I was also discouraged by the amount of strength I lost but you will be surprised at how fast you can make gains!!! You def wanna start slow but the key is Consistency!!!! Running is the easiest exercise to do and its totally FREE just open the front door and go start off walking first if you want too it's also a tremendous exercise. If you are getting serious you will want to spend some $ on some good shoes but its worth it! You also don't need to buy gimmicky work out equipment you don't need it and won't use it!

Like the idea of this thread should help me stay motivated! Sitting at 230lbs now goal is to get back to 200 where I was last year ;) It's so much easier to put it on haha
[Off-topic] animatedbreak:
Lmao! Perhaps - I guess it's just a start. I encourage you to explain your thoughts! Then, they could maybe they could have another reference point?

Download that app! (Cardio Trainer.) and you can do it. If you look at the motivation videos I posted, the bottom one is of my buddy. He gained 20 pounds, lost it all because of Salmonella - and because he was so determined he gained it all back and some. ;). So in short - Yes you can, and yes you will.

EDIT: Just finished my workout! It went really well.

My routine for shoulders and arms:

3 sets of barbell curls. - 1st set close grip, 2nd set an even grip, 3rd wide grip.

2 sets of tricep drips

2 sets of shoulder raises per head (front, side, and back)

2 sets of shoulder shrugs - Take some dumbells, and as the name suggests...shrug your shoulders, keep it there for a second, then let them back down. Awesome for the traps.

1 set of pull ups. (I barely could do any after all this. But it adds a nice finishing touch after you did all of the above.)

VIDEOS

[YOUTUBE]sxrjzBl1LC8[/YOUTUBE] feel free to add weight if you want it to get bigger - else it'll just be more cut.

[YOUTUBE]vVbKH2C62Xk[/YOUTUBE] Video of my buddy demonstrating this - his arms should tell you this works.

[YOUTUBE]zTPso5wTS8E[/YOUTUBE] A variation that I encourage all of you to try - if you want to gain mass or get really cut for your arms is an exercise called "7's" or "21's".
[Off-topic] animatedbreak:
Updated description - I also added some new links for you guys to have a look at.

Please refer to the front page :D Happy training.
[Off-topic] MissionImprobable:
+1 on 21s. They will destroy you and build you up like no other. Great variation is to do overhand curls this way, as well as preacher curls.
[Off-topic] droidzach:
You can use variations of 21's for other body parts too. A personal favorite of mine is upright rows. Start with a narrow grip for 7 reps then move to a medium grip for 7 and finish with a wide grip for the final 7 with no rest other than time it takes to adjust grip between. 3 sets of those will get your shoulders burning!

Also I've been using Endmondo for tracking my runs haven't tried cardio trainer yet will have to give it a look.

What's everybodys favorite lift? Personally I love to deadlift! :-)
[Off-topic] animatedbreak:
My buddy was demonstrating that I think! It hits all the heads of your biceps too! You see his arms are pretty ripped! :p.

+1 for deadlift. Its a love/hate relationship!

EDIT:

Today was chest/back. Short session because I started to feel my right arm was being worked out more than my left, when doing my bent-over rows. To address that problem, I did some bicep curls and half-pull ups leading with my left arm to get it worked. It's difficult to try and get them both equally! So focusing was the key - and learning how to concentrate on using both sides equally helps you grow overall. ;)

ADDED NEW LINKS, UPDATED SOME INFO Included my story so more can relate. (GREEN TEA, FISH OIL!) - Please read! and ask questions!

MORE EDITS:

UPDATED VIDEOS.
[Off-topic] animatedbreak:
I thought I'd attach some pictures. You guys feel free to attach some too! Share a fun memory or a moment of training!

The younger guy in one of the pictures is actually 15 years old (my buddy's bro). He's a beast cyclist and great runner as well. The guy in red does half-ironman's and is one of my training buddies.

Edit: Did an awesome run today. Attached a sceenie of the progress.
[Off-topic] StormMcCloud:
Now I know that not everyone will have enough time in their schedules to do this but here is my typical workout. Now this is what I do even if I haven't worked out in a while I start off at this pace..mainly because it is what was ingrained in me.

Work outs go six days a week

Start every workout with an hour to an hour and a half of cardio, on the street not on a machine if possible.

Mon- Work chest and triceps. I can't really give any details on the names of the exercises, mostly because I don't know the names lol. Doing reps start out doing 16 reps, increase weight drop to 14 reps, increase weight drop to 12 reps, increase weight drop to 10 reps.

Tues- Back and biceps, use the same routine as Monday as far as reps go.

Wed- Legs

Thurs- Chest and tri's

Fri- Back and bi's

Sat- Legs

Sunday- Rest

After every workout do 3 max sets of sit-ups, leg lifts, planks, and flutter kicks.

All in all you a full days workout should take you about 2-2 1/2 hours.

I personally use NoExplode half an hour prior to every workout, it will help give you stamina to make it through it.

I recommend doing this workout all in one shot in the afternoon. In the morning on Mon-Fri do also do an hour of cardio prior to the start of your day.

Another helpful thing to do is to get a heavy duty back pack and fill a 50lb sandbag and put it in the pack. Then every day (other than when you are working out) any time you get up to do anything, even just going to the bathroom, pick up the backpack and put it on. This will help you shead weight and gain muscle.

**Side note I'm not a personal trainer and I have been told by more than one personal trainer that starting at this tempo is unsafe and possibly harmful, I'm not good at listening either lol.**
[Off-topic] animatedbreak:
Looks like your routine is all about "Progressive-Overload" which is a technique in body building to gain mass quicker by adding more weight after every set. It forces your muscles to adapt more often - causing growth.

Great skeleton plan - I would change up the exercises every week for better results! Fitness Buddy app or bodybuilding.com can aid with that.

NOexplode is a insane supplement. The pumps you get with that, are insane. But you gotta be careful with it ;P I use coffee or energy drink + water combination. Make sure all you're doing on Sunday is rest.

Great program for those who are looking to get mass. Cut it in half and you got yourself an excellent workout regime as well!
[Off-topic] MissionImprobable:
Here's how I get down. Nothing but good stuff to say about this combo. The carbs help with absorbtion, the whey feeds the need, and besides the extra build the Cre02 gives it doesn't dehydrate you like Creatine Monohydrate and it helps you recover rediculously quickly. Also reduces soreness so even after your most intense workouts you won't be limping around in pain =p

Whatever you decide to look into supplement-wise, talk to someone knowledgeable. That means NOT going by your local GNC or super-chain for the most part; in general they will sell you whatever makes them the most and half of their products will give you the runs. Stay thirsty my friends.
[Off-topic] StormMcCloud:
The two hours of cardio a day also helps you to drop weight. I personally can shed about 15-20lbs in around 2-3 weeks doing this. (If I let myself gain weight and get out of shape like I am now, lol)
[Off-topic] animatedbreak:
bit of an understatement - 2 hours of cardio would just make fat leave you and not want to come back.

Combined with the whey protein mission recommends - recovery is just around the corner :p

Side note:

For abs I really like the hanging leg raise. http://www.bodybuilding.com/exercises/detail/view/name/hanging-leg-raise

Badass deadlifting

[YOUTUBE]sJUiF0UIeu8[/YOUTUBE]
[Off-topic] MissionImprobable:
Just something I wanted to add after my last workout session:

1) Warm up before you stretch. Saw a guy come flying into the gym like he was hopped up on cough syrup and started stretching the heck out of his arms and back without doing any kind of warm up. Actually one of the easier ways to damage your muscles when they are still cold.

2) Build up to your workout weight. Same guy hopped right on a row machine and started his exercise at the weight that he stayed with for the entire group of sets. Give your muscles some time to warm up and oxygenate; your body will thank you.
[Off-topic] animatedbreak:
[YOUTUBE]0BaDYnpTA2Y[/YOUTUBE]

THIS IS A PROFESSIONAL ATHLETE I posted it purely for people who want to know what training is like for them - and an decent example of how to operate if you want to train. Doing half/quarter of the work is amazing for you. If you want to push the bar - it's encouraged ;).

Happy training.
[Off-topic] TheSkinnyDrummer:
Anyone surprised that I've been ignoring this thread?

Sorry Rich...couldn't resist:p

Sent from my coffee pot.
[Off-topic] animatedbreak:
Allergic to staying healthy? :P
[Off-topic] TheSkinnyDrummer:
Somewhat. :p

Sent from my coffee pot.
[Off-topic] animatedbreak:
Hey all - just been keeping this thread alive! Please - if you guys have any questions or want to discuss anything!

Been doing a constant 5.6k now up from 3.4k from last week. Aiming for 6-7k this week. Pretty amped!

Stay encouraged,

-Richard
[Off-topic] MissionImprobable:
Just some things I wanted to throw out after my last few workouts.

1) Hydrate before you hit the gym, run, etc. One guy yesterday was literally having to drink between every set. Not only does it mean your muscles will fatigue more easily but it increases the risk that you will pass out during strenuous exercise.

2) If you don't know what's what don't be afraid to ask someone. Another guy yesterday was clearly pretty new to the gym and wasting most of his effort on exercises that weren't going to do anything for him and even using the wrong benches for certain ones. There are trainers there for a reason.

3) Make sure you work your whole body. You don't want to end up like the Air Force guys my friends tell me about who look like the Hulk up top and a chicken down below =p If you only have limited time then split it up.Again, saw a pair of guys working out yesterday who probably max in the high 200s but couldn't even squat with 25s on either side all the way down. Make those wheels look good.
[Off-topic] roofrider:
None of u folks use supplements do u? Talking about weight gainers, i think none of u guys require it.
[Off-topic] MissionImprobable:
I posted what I use earlier in the thread.
[Off-topic] roofrider:
Duh..the image didn turn up in the search result.

I'm thinking about Serious Mass.

Me not have enough muscle mass...bf is 12.8, kinda normal but not enough for building up a little mass.
[Off-topic] MissionImprobable:
12-16% is optimum for gaining muscle.
[Off-topic] Dirk:
Great thread!

This is what i've been missing out on since i've been away. Quality thread making in OT. Whodda thunk it? I'm surprised to see that CTM hasn't posted here. He's a HUUUUGE fitness fan! :p

Some of you already know that i recently became a born again health freak and have successfully given up the booze and the smoking, having abused both for twenty-five years. I first began bodybuilding at the age of fifteen and have been an on/off gym-rat since then. Unfortunately the last ten years have been bad ones as i let my fitness go completely in favour of more sedentary pursuits. I got lazy, fat, and weak.

No more though! I'm over a month into my new regime, back in the gym and i'm already lean with good definition. I'm feeling fitter and stronger by the day. Gone is the fatigue and tiredness...now i sleep less and feel more energised.

Training Routine:

Sessions last about two and a half hours and every body part gets a decent rest between sessions due to the split routine. Generally i do four exercises per muscle group, six sets per exercise. Rep range eight to twelve. No specific exercise is repeated in the same week so there is good variety in the training. (For example, one Chest session will be all Pressing actions while the next will be all Fly actions).

I'll use partial reps or rest/pause to finish an exercise to exhaustion, or i might run the rack until i can't rep even once more. If i have to cheat to complete a rep i'll turn it into a negative rep. (For example, if i jerk up a barbell curl i'll lower it down as slow as possible.)

Diet:

About 50/40/10, Carbs/Protein/Fat. Most of the fat is from eating fish though. Salmon/Prawns/Tuna all feature well, as does chicken breast. I have a healthy Omelette every morning and two Protein shakes a day, one before and one after training. I'm keeping my daily calorie intake below the required level for now until i've lost the last of the excess fat.

Goals:

i) Become bigger and better defined than ever before.

ii) Work hard on Cardio to reach new levels of fitness.

When i was bodybuilding before i would neglect cardio work and my nutrition wasn't always what it needed to be. I've taken care of that this time by dietary discipline and allowing time at the end of each session for a good cardio workout. My legs lagged behind last time around too as i wasn't fit enough to comfortably work such big muscle groups as hard as i needed too. This time i'm already at the squat rack as much as possible.

Anyway, i'm sure it won't be long before we read about Husam giving up the Guitar and becoming a long distance runner, or Boborone giving up the booze to compete in the Rio Olympics. :silly:
[Off-topic] roofrider:
Woah! Ur back!

Also Husam is a bassist I believe..babalouie giving up booze!!! :silly::silly::eek::eek::eek:
[Off-topic] Dirk:
I'm back...again!

As for my Texan friend giving up booze...it's as unlikely as me giving up teh smokes! Stranger things have happened, although never on the same day!

So, i'm looking at all the OT non-hackers when i ask, when are you all gonna get off your lazy backsides and do some fitness? I'm looking forward to comparing notes on training regimes. :)

Again, great Thread and OP animatedbreak. Hopefully it'll inspire others to get into shape.
[Off-topic] Rob4828:
Thanks for this great thread. I'm a beginner and never had a routine. I've learned a lot from this thread and with this info I will be in the best shape of my life.

Sent from my SGH-T989 using Xparent Green Tapatalk 2
[Off-topic] roofrider:
Ew!

I'm trying to drink my first oats, banana, peanut butter smoothie (half way through it)...boy it needs getting used to.

I need to add more flavour.
[Off-topic] TheSkinnyDrummer:
Ftfy

Sent from your mom.