I was actually kicking around the idea of bodyweight exercise days looking something like the routines Zuzana does on Bodyrock. Lhprop, are you saying have two rest days?
I'm not sure. I don't know enough about computers to be involved in that stuff and wouldn't have the first clue to get it back up. I emailed Dave and he hasn't responded to me yet. I don't have Beer Monster's email.
It's back up, but like with TIB I had to do a full system restart, for some reason clearing cache, cookies and history didn't do the trick.
As per requests. My progress over the past couple months. Before I checked in to my new squadron, I was about 8% body fat, and about 152 lbs...I know, pretty small but the gut is still noticable. This was before I went to Survival school a couple months ago. Now, I'm only about 4%, and around 158 lbs. This pic was today, right after my run/body weight workout, so I'm a little sweaty. Also, the angle could be better, I just wanted to snap something quick, and my lat's could have looked huge if I had been flexing a bit more than I was. In case anyone is wondering, I work out about 3-5 times a week doing random workouts from militaryathlete.com. They focus on core strength and a lot of compound lifts...I mean a lot.
Don't mean to be a troll, but it is highly unlikely you are 8% bodyfat in that second photo let alone the first. I'd put you at 12% maybe 11%, mere semantics though as you are obviously going in the right direction.
Yep, agreed with Heeze. 4% body fat and you would be in the hospital or dead. Numbers aside, how do you like militaryathlete's workouts? How long have you been doing them? What were your strength numbers before/after doing it for a while?
<a class="postlink" href="http://www.scientificamerican.com/article.cfm?id=athlete-body-fat" onclick="window.open(this.href);return false;">http://www.scientificamerican.com/artic ... e-body-fat</a> Not necessarily dead, or in the hospital, but that isn't what 4% looks like when achieved. I've often heard Herschel Walker walks around at 4% bodyfat, not that he's a great example for what people should shoot for...
I need some solid advice on a body-weight only workout. My problem is I am easily gassed and I hate cardio. My other goal is getting significantly more cut. Part of the reason I need some advice is my gym is utterly shitty, but it's in a 3rd world country, costs $4/month and is literally across the street from work. So, what I've been doing thus far is: Hindu squats Hindu pushups Standard pushups Bodyweight squats with a simple wooden stick to maintain form Bridges (I can't do these well, so most days I don't bother) Iron Crosses Pull-ups Box jumps Dips What am I missing out on? What can I add to this to change it up?
I've been wanting to take a brazilian jiu jitsu class for a while now. However, I haven't had health insurance for the past year since I quit my old job. But I'm going to have health insurance again in about four months. My question is, how high is the risk of injury? I know staph infections happen along with sprains and the like. I just don't want to put myself in a really compromising position and end up in medical debt. But i'm anxious to get started. That said, if I end up waiting, what might be a good training regimen to prepare myself? I'm already lifting 3x a week. Thinking about lowering the lifting to maybe two days, full body workouts. Then adding in a couple days of yoga for flexibility, and maybe some grip work. Any suggestions?
I was just guessing on the body fat thing. I haven't been measured in about 8 years, and they must have been way off because they said I was 5%. Oh well... As for the militaryathlete stuff, it's pretty awesome. If you go to mtnathlete.com you can see all their exercises in video form. Both sites also give you some sample workouts that periodically change. That's where I started out, then got to liking a lot of the workouts, they are a pretty good challenge to someone not used to their style of workout. When I started, I had to tailor the weights to what I can do, but was still able to finish most sessions in a reasonable amount of time, ie under two hours..
I seriously doubt you will get so injured as to need insurance-covered medical attention. You're going to be looking at sore shoulders/elbows, maybe a sprained finger, that's it. Staph infections are unlikely unless you are rolling with an open wound or the gym is unbearably disgusting. Just tap out when something starts to hurt, don't roll if you have a sprained or strained joint, and you will be fine. As for physical preparation: Endurance should be the number one priority in your training. Bodyweight and kettlebell circuit training is a great supplement to BJJ.
Just to share my progress thus far: I am squatting 285 now for a max of 8 reps. Not bad when you consider 3 knee surgeries and 2 ankle surgeries, and I just started lifting seriously a month ago. I'm pretty damn happy with it. Going to try to crack 300 this week.
Does anyone here have any experience dealing with hamstring tendonitis? I developed some pain during a 25 mile run, the tendon that runs behind the knee towards the inside. I've been doing some rest, icing, elevation, NSAIDS, foam rolling the surrounding muscles, and applying an arnica cream. Anyone know how long I may need to recover? Should I be good to go for a long race in 9 days?
I took the advice of the board and haven't done much swimming, only lifting. I'm seeing lots of strength gains, and it seems like shirts and pants are getting tighter on me, so I must be getting a bit bigger... The problem is, with all the calories and only the lifting, it seems like I'm getting a little fat on my stomach along with whatever muscle gains I'm having. I might introduce swimming or some other cardio 2x a week just to try to keep that in check. Opinions?
Difficult if not impossible to add muscle without adding fat. Spend 6 months getting strong, then 3 months cutting excess body fat off. You gotta cycle between strength gains and fat loss. You can also try to track your calories more closely to ensure you're not going totally overboard and being a fatass when you eat. Your stomach could also be looking bigger because your abs/obliques are gaining muscle mass. Adding cardio a couple times a week will probably not hurt, but it is not a great way to lose weight anyway. I would go with bulking/cutting phases.
So four of us at work are kicking around the idea of having a fitness challenge. Friendly wager, and at the end of three months one of us 'wins.' There are some problems, though: - The other girl isn't crazy about announcing whatever her goals are (specific weight, how many pushups, whatever), so however this is structured we have to find a way to keep whatever we're trying to accomplish to ourselves. - One of the guys used to be crazy good athlete. Like, drafted to Purdue on a full football scholarship good. If we pick a contest as our goal (ie. most pushups in five minutes, etc) he would no doubt win. Any ideas on how to structure this thing? Essentially, how do you have a friendly competition between a disparate group of people with different goals? I'm open to suggestions.
Percentage based. e.g. improve your max pushups by max percentage. If she can do 10 pushups and he can do 50, she will have to hit 15 pushups to match is 75 (50% improvement). etc. Or, everyone picks a different goal and first to hit it wins, everyone can aim for different levels of difficulty. Or, just scale the challenges, e.g. girl 1 has to hit 20 pushups, girl 2 has to hit 25, guy 1 has to hit 50, etc.