The Exercise Thread

[29a]

Rich said I could start this one up.


Has anybody tried the P90X workout system/DVDs? I've heard scattered reviews about it.
In principle it seems to work but I don't want to waste my time on shit that doesn't work.

[Kopek]

Most things sold on TV are a waste of time.

[29a]

The premise of changing the workout so your body doesn't get used to it seems logical though.

[NOTKyle]

Rich said I could start this one up.

Pussy.

[Kopek]

If you already know that, why pay $100 for a set of dvds that you could accomplish with a $20/month gym membership?

[29a]

I've been working on abs in the gym for months but my stomach is only flat. I want nice cut abs and this DVD shows you the proper exercises. My gym doesn't have classes so I figured I'd gauge the response here.

[WET HOT MESS]

Bowflex, son.

[29a]

I tried it today. Wasn't a big fan. I also snagged some tasty protein. Optimum Nutrition is good cheap stuff.

[Hoser]

I've been working on abs in the gym for months but my stomach is only flat. I want nice cut abs and this DVD shows you the proper exercises. My gym doesn't have classes so I figured I'd gauge the response here.

You cannot spot train. Everyone has abs, they are there, it is a matter of removing the fat that is covering them. You can do crunches all day, but that isn't what is going to make them show. You need ot burn the fat off that is covering them. Stomach fat is the hardest and normally last place guys lose it. So get doing some interval training or start running/biking/rowing at a fat burning pace, they will come with time.

[29a]

You cannot spot train. Everyone has abs, they are there, it is a matter of removing the fat that is covering them. You can do crunches all day, but that isn't what is going to make them show. You need ot burn the fat off that is covering them. Stomach fat is the hardest and normally last place guys lose it. So get doing some interval training or start running/biking/rowing at a fat burning pace, they will come with time.

Isn't a cardio pace better at getting rid of the fat. I thought the higher the heart rate, the better.

[Philip Lombard]

I like rowing the best.

[pyro]

the only home gym i would ever buy is the bowflex. def worth the extra cash if you dont have time to go to the gym or dont live near one.

one of my friends bought into that p90x thing and wasn't impressed with it. i have yet to try it out tho.

[Hoser]

Isn't a cardio pace better at getting rid of the fat. I thought the higher the heart rate, the better.

Yes you want ot keep your heart rate at about 75-85% when doing your cardio. That is what I meant by fat burning pace. Yes when you go lower you burn more of your total calories from fat. But at a higher pace you will burn more calories from fat overall, which is what is important.

Interval training, 1 minute at 100% then 30 seconds off or at a very slow pace, seems to burn the most overall from what I have read and seen myself from doing it.

But like I said before, don;t try and spot train, it wont work. Don't stop working the muscle, but burn the fat if you want ot see those abs.

[Philip Lombard]

What's the best no equipment exercise for the obliques?

[grimoald]

The premise of changing the workout so your body doesn't get used to it seems logical though.

You can do that independently anyway. Once you get comfortable at doing crunches then increase reps or attach small weights to your hands and feet.

Isn't a cardio pace better at getting rid of the fat. I thought the higher the heart rate, the better.

Simplistically, at the lower rate (about 128 bpm for a 35 year old) you burn more fat calories, but obviously you have to exercise for longer.

If you maintain the fat burn rate about 85% of calories burned are fat. At cardio rates is is more likely to be around 65%, so do a quick bit of math and see what is better for the amount of time you can commit to exercise. I used to do an hour at cardio rates, then realised if I did 1 1/2 at fat rate I was burning quite a lot more fat cells.

To actually well defined ab muscles your body fat index has to at least be below 10%, and that is pretty hard to achieve for the vast majority of people.

As Hoser said interval training is best, and the work out can keep your metabolism up for up to a couple of days afterwards, but it is very hard work.

[banethejuggalo]

For abs, you have to diet to get the best results. Exercising can only get you about 60% there. I hate dieting but to get cut in the midsection you have to. I have been doing Jiu Jitsu for 2 years and working my midsection like crazy and I couldn't get cut. My trainer put me on this diet and I got cut quick.

They also go quickly...like I said I hate diets.

[Philip Lombard]

I've been doing 120 pushups a day for about a week now. Feels pretty good.

[Kilgore]

I joined a gym last week. Along with my membership I got a free 1/2 hour session with a trainer along with a free 1/2 hour of tag team pressure selling of a ridiculously expensive package with a trainer. The Cheapest one was a 149$ Start-up fee and 4 monthly 1/2 hour sessions for 160 a month. I almost forgot you have to sign a 12 month contract.

I didn't do it, but the bitch won't stop calling me. have any of you ever worked with a trainer, and was it worth it?

[Penguin Rick]

I've been doing crew for the past week here. I'm quitting today because I made the club rugby team here and would rather play that. But god damn, crew has some tough workouts. My abs have burned constantly for the past 5 days.

[art_vandelay]

Tennis 2-3 times a week here.

[Will-Kill]

Gym Mon-fri after work.

[SideWayZ]

Rich said I could start this one up.


Has anybody tried the P90X workout system/DVDs? I've heard scattered reviews about it.
In principle it seems to work but I don't want to waste my time on shit that doesn't work.


My boss does this and has lost about 70 lbs. He swears up and down about it. But, all he did prior was sit on his rear, drink, and eat. So the moral to the story is if you do some sort of exercise and eat right you will loose some lbs.

[ruffdog]

Rich said I could start this one up.


Has anybody tried the P90X workout system/DVDs? I've heard scattered reviews about it.
In principle it seems to work but I don't want to waste my time on shit that doesn't work.

P90x works. but you gotta go all out when doing the workout. Dont half ass it. after every workout when you finish and are dead tired...they add on 15mins of ab ripper x.

[ElemenoP]

Serious concern here.

I have big calves. And now lately, that I've been training for a mini marathon -- they're even bigger. This past weekend when I compared my calves to my friends, and some of them are athletic... and my calves compared to them is monsterous.

So. Is there anything (not concerning surgery) that I can do to get them smaller?

[mongo]

what in the holy horse fuck is a "mini-marathon"? don't, for the love of christ, tell me you meant "half-marathon".

[ElemenoP]

I call it whatever I want to call it.

[mongo]

i bet you don't finish in under 2 hours.

most people w/ fat ass calves don't.

[ElemenoP]

I didn't say that my calves where fat. I just said they're big - as in they're really muscular. It's my first run so I'm not competing for a time. I'm just doing it for a charity with a couple of my friends.

[mongo]

i wish i had calves. mine don't fucking exist.

also, i'm running the seattle marathon this coming sunday. i'm excited. hopefully i'm done in about 2:30.

[ElemenoP]

How many Ks?

[mongo]

42.2 k.

[29a]

A marathon is about 26 miles which is over 40 kms.

I've always wondered if I could complete a triathlon having never run a marathon

[ShitBreak]

i could run a marathon.

It'd take me about 48 hours, but I could totally do it.

[mongo]

A marathon is about 26 miles which is over 40 kms.

I've always wondered if I could complete a triathlon having never run a marathon

a sprint or olympic distance tri, no problem. an ironman, hell fuckin' no.

[ElemenoP]

Give me suggestions about shrinking my calves!

[29a]

The Ironman would pwn the shit out of me.

I was thinking regular.

[mongo]

start throwing up after you eat.

or you could just start doing more miles. i have never seen anyone who runs more than 50 miles a week w/ big calves.

[ElemenoP]

But doesn't more running build up your calf muscles... making them bigger?

[ShitBreak]

Give me suggestions about shrinking my calves!

ummm...stop working them out?

[mongo]

The Ironman would pwn the shit out of me.

I was thinking regular.

sprint tri's are a fucking joke. i think, as long as you're in decent shape, you could do an olympic distance. i've done both of those distances, and both were pretty easy. i've never done an ironman and never plan to because swimming sucks.

[mongo]

But doesn't more running build up your calf muscles... making them bigger?

yeah, that's why all those kenyan runners who run 150 plus miles per week have calves the size of a vw jetta.

[ElemenoP]

You're not helping.

[mongo]

i'm not trying to.

you should talk to jt or courtice about that shit. they are the weight gain/loss gurus. i only know about running.

[Archetype]

But doesn't more running build up your calf muscles... making them bigger?
Didn't you say it has? People respond differently to work outs, but your Type I fibres are supposed to be smaller. As you do more endurance work, they should shrink. Eventually. But you might just have way too many Type IIs in your calves.

[Hoser]

Give me suggestions about shrinking my calves!

Low resistance exercises is what you need.

If you have been riding the bike, then start using a lower setting. If you are running, well like Mongo said, run further, but the key to it is don't do it faster, run at a slower pace.

Think of it this way, a sprinter has huge calves, they do alot intense workouts in short periods. This will in large the muscle, which you do not what. You need to train like a long distance runner. Slow and steady. If you do weights, do light weight, with a higher reps. Walking, Jogging, Slow paced biking (in an easier gear), low weight high rep workouts are all what you need.

Now this is just a basic strategy, to help you out more I need ot know things like diet, activity level, types of activity. From what I remember you are a soccer player, so you will have larger calves naturally from all the sprinting involved. On the other hand you could just have fat calves and then what I said will help.

Just remember if you want to be fast in short distances for soccer, you do not really want to shrink the muscle in your calves all that much.

[ElemenoP]

Running slower? What's the fun in that? I hate jogging.

[Archetype]

Then you're fucked, basically.

[ElemenoP]

You're all fucking useless.

[Hoser]

Well it may not be as fun for you, but it is what is needed.

Whos calves do you want??

http://www.sobejogger.com/images/Fitness/Endurance%20-%20Sprinter%20=%20Aerbic%20vs%20Anerobic.jpg

You don't have to take away all intensity, but if you are going to run longer you are going to need to run a bit slower.

The best example I can give for you is the one I gave already, Long distance runner vs sprinter. You cannot do sprinter type training and expect to get a long distance runner style body.

Like I said you probably have to incorporate a diet change into this as well. But starting by changing your workout will help as well.

[mongo]

el, running slow is normal for distance runners. you'll get used to it. i do almost all my miles at about 7 minutes pace. for me, that is way the fuck slow. hell, you start doing enough miles, your body will force you to start running slower. i actually base all my workouts on heart-rate. i try to keep my miles, unless it's a rare speed work out, down in the 60% of my max heart rate range. heart rate is actually a really good way to make sure you aren't pushing too hard.

[ElemenoP]

I want the bald guy's calves.

I'm starting to really get conscious of them. Since I've started running in lieu of a real job. They've gotten bigger. So... just run... slower. But longer? Does that mean I have to stop playing soccer too? I just joined an indoor soccer league.

[Titus_Pullo]

You're all fucking useless.

You're just realizing this?

[ketama]

http://www.calfreduction.net/

[Hoser]

You have to stop training your Fast twitch (Type 2) mucles and focus on your Slow twitch (Type 1) to get what you want. Or you can try to burn off the excess fat, but that will also have you doing alot of slow twitch style exercises.


Do some reading, it may help.

http://sportsmedicine.about.com/od/anatomyandphysiology/a/MuscleFiberType.htm
http://ezinearticles.com/?Slow-Twitch-Vs-Fast-Twitch-Muscle-Fiber-Training&id=830059
As stated, bodybuilding training typically involved more fast-twitch fibersYou dont want a body builders build do you?

You should also not be working them out often. It will weaken them, but it is a sure fire way to make them smaller as your muscle fibers will begin to shrink. now this isnt good for you, but it will do the trick.

If I were you I would do weights for my legs once a week, a very low weight and very high reps 25+ reps (this will train your slow twitch [type 1] muscle). I would also do some walking, or light jogging for a pretty good distance. Also you should also be doing alot of stretching, it will only help your cause

[mongo]

i also agree w/ courtice on the whole diet issue. to get a specific body, in my case a runners body, you have to eat accordingly. this is one of the reasons i gave up meat. i still try to eat/drink about 4500-5000 calories a day, but they are (with the exception of booze) smart calories. also, start paying a little more attention to recovery after your runs. i'm speaking of recovery as it applies to nutrition. lots of the cravings that runners have after doing longer runs are not the correct way to recover. high protein to carb ratio foods are a much better post run choice than pre-run. pre-run, you want higher carb counts. not to mention all the different types of carbs, but i'll save that for another post...

[Hoser]

For your diet change, a good portion of Protein and Crabs in the morning will get your metabolism up for the day. From their just try to eat healthy, but do it with alot of little meals throughout the day (7-8 meals).

A meal could be 4 oz of chicken, some greens or salad and a 1/4 cup rice. Anything like that, or that size will be good. For some of your meals a hand full of almonds or grapes will do. not all your meals will feel like meals, most are just snacks. Eating this often will keep your metabolism up and will also stop you from gorging when you eat, and that will help stop your body from storing calories as fat. But remember to mix it up, or you will get sick of it and quit.

Also you have to cheat a bit. You can do it one of two ways. The way I did it was just one cheat meal a week. Normally on Saturdays. I would just eat anything I wanted for one of my meals. Now some people take a whole cheat day, but that will slow your progress a bit, but that is up to you, it wont kill you to eat whatever you want once a week. Oh and cut down on booze, it is horrible for you and will just hinder any progress you make.

There are only 2 ways to lose fat, either decrease your caloric intake or increase the calories you burn during the day.

The easiest way is to cut the intake a little bit and increase the amount you burn a little bit.

[ElemenoP]

Well. I wasn't looking to lose fat. Just reduce my calf muscle. My diet's been pretty good lately. But if eating like this reduces muscle... then I'm all for it.

[Archetype]

There are only 2 ways to lose fat, either decrease your caloric intake or increase the calories you burn during the day.
Hey, let's not forget about cutting/burning it off, and homemade liposuction.

[Hoser]

I wouldnt say it reduces muscle, but it will reduce fat, which will help reduce your calves as well.

To reduce muscle size you can either stop working it out, or change to a low intensity (low weight, high rep) workout.

I would go with the second choice.

[ElemenoP]

What's the amount of weight difference between the time you weight yourself in the morning to the end of the night?

[mongo]

um, depends on how much you eat/drink through out the day, dumbass.

[}{arlequin]

depends how many bathroom visits you've had

[ElemenoP]

I just remember reading in a magazine about the weight difference and I was just wondering.

[Gary_Busey]

You shit a lot, so it's probably a big difference.

[}{arlequin]

before every race i always go and see if i can 'drop myself to class weight'

[medlar]

um, depends on how much you eat/drink through out the day, dumbass.

It also depends on how much energy you use up during the day as well. Burn up a certain number of calories, you lose weight but only if you eat a meal at least three to five times a day. It can be a difference of three to five lbs a day.

I've also read that you lose height as well. Gravity causes the spine to compress and at night it de-compresses and in the morning your back at your regular height again.

[mongo]

It also depends on how much energy you use up during the day as well. Burn up a certain number of calories, you lose weight but only if you eat a meal at least three to five times a day. It can be a difference of three to five lbs a day.

I've also read that you lose height as well. Gravity causes the spine to compress and at night it de-compresses and in the morning your back at your regular height again.

thanks einstein. don't you have fingerpainting to get back to?

[Gary_Busey]

Medlar knows more about exercise than Mongo, especially when it comes to running.

[medlar]

Glad to have enlightened you all the same. You read like you didn't know this.

[mongo]

oh gary.


GREENMBEANS!

[Gary_Busey]

I've moved on. Corn-on-the-cob on the grill is my new favorite. Green beans are a close second though.

[Satan]

I can't believe that Mongo eats 4000-5000 calories a day. That's fucking ridiculous.

[mongo]

I can't believe that Mongo eats 4000-5000 calories a day. That's fucking ridiculous.

about 60% of that is in shakes. they be tasty. and now that my marathon is over, i'm trying to get down to about 3k per day. today is gonna finish at about 4100.

[Gary_Busey]

I think I had 4,000 calories for supper.

[mongo]

I think I had 4,000 calories for supper.

but you live in the south. you crazy fuckers deep fry your ice cream.

[Gary_Busey]

I actually don't eat a lot of fried stuff. Fucks my stomach up. Bacon cheeseburgers, however, are delicious.

[ElemenoP]

I wish I could eat 4000 calories a day!

[mongo]

I wish I could eat 4000 calories a day!

tell you what, start running 70+ miles per week, and then you can!

[medlar]

And your not saying you run ten miles a day are you?

[mongo]

And your not saying you run ten miles a day are you?

nah. sunday mornings i get in 20+ in one shot. that takes a big chunk out of that number.

[Satan]

deep fried pickles are the shit

[Angry Ass Messican Dude]

Pickle tickle?

[Satan]

Hey El, if you want to lose weight I'm sure Claydon would gladly help you with some 'cardio' workouts.

[Gary_Busey]

Gross man, just fucking gross.

[Angry Ass Messican Dude]

I don't think 7 seconds a day would burn many calories

[Satan]

V8e8tHq5Ht8

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66PRvi71Jcc

UlwXyxOfRHk

ekHS7U_PRug

[JT]

Goddamn you

[6655321]

lolz, claydon is such a queer.

[ElemenoP]

Is running everyday bad for you?

[mongo]

no. just keep an eye on your iron levels. they dip quick if you don't keep an eye on shit, especially in felmales. i probably run 350 days a year, it's fine.

[BIG PIZZLE]

Good cardio but maybe bad for your knees/back/boobs.

[Hoser]

Like Piz said, it can be hard on your joints. If you are running that often spend the time and money to get shoes that are proper for your body and stride. They will go along way.

If you do have any joint problems I would go to a low impact cardio routine, bike, swim, walking anything like that.

Mongo I read this article and since you are the only person I know gay enough to run marathons I figured you would want to read it.

Are You Running Yourself to Death?
Running a marathon puts severe and sometimes dangerous stress on your body. Why do so many men still want to do it?

By: Tom McGrath

On the first Monday of November 1994, if you happened to be in Ardmore, Pennsylvania -- actually, anywhere near 7 East Athens Avenue -- at about 8:30 in the morning, you would have heard the following sound coming from an aging red-brick apartment building.
Thud. Arghh. Thud. Arghh...

Ax murder? Not exactly. No, this was the sad, solitary sound of me, walking down three flights of steps the morning after running the New York City Marathon. As my feet landed on each step, pain spiked into my race-fatigued thighs. By the time I reached the bottom, 48 steps later, I was so exhausted that all I wanted to do was go back to bed. But that would have required climbing back up three flights of steps. I drove to work and slept at my desk instead.

New York '94 was my third and last marathon. Since then I've downgraded my running efforts to more manageable distances like the half marathon and 10-K. Secretly, I've come to wonder if I didn't do damage to myself in each of the marathons I ran. I don't have any scars or permanent injuries (that I know of), but where pain and exhaustion typically fade from memory, my postmarathon distress is as vivid to me now as it was on that horrific morning after.

http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=cardio.activities&conitem=08409179b69fc110VgnVCM10000013281eac____

[}{arlequin]

Is running everyday bad for you?
anything that spills my ice cubes out of the glass is potentially bad

[ShitBreak]

Ok...so I just weighed myself. I basically weigh 225. I'm fucking huge.

So, I was planning on starting to go to the gym in mid-Feb, but I can't wait. I gotta start now.

Here's two questions though.

1) I plan on setting an extremely high, yet what I consider reachable goal of getting to 200 pounds by Memorial Day. If I start next week, that gives me a bit over 4 months to get there (and lose 25 pounds), is that reachable?

2) What would be the best excercises to do to get there? Just run my ass off on the treadmill/elipticals?

[BIG PIZZLE]

Dont eat so much fatty.

[mongo]

Ok...so I just weighed myself. I basically weigh 225. I'm fucking huge.

So, I was planning on starting to go to the gym in mid-Feb, but I can't wait. I gotta start now.

Here's two questions though.

1) I plan on setting an extremely high, yet what I consider reachable goal of getting to 200 pounds by Memorial Day. If I start next week, that gives me a bit over 4 months to get there (and lose 25 pounds), is that reachable?

2) What would be the best excercises to do to get there? Just run my ass off on the treadmill/elipticals?

your diet is your biggest problem tubby.

[ShitBreak]

Diet is a problem, but not a huge one. I literally get NO exercise. I sit in a chair for 8 hours a day, then come home and flop on the couch.

[mongo]

Diet is a problem, but not a huge one. I literally get NO exercise. I sit in a chair for 8 hours a day, then come home and flop on the couch.

stop drinking.
stop eating fast food.
start living on salad and juice.
no snacking.
1600 calories a day.

you'll reach your goal on time.

[Titus_Pullo]

Ok...so I just weighed myself. I basically weigh 225. I'm fucking huge.

So, I was planning on starting to go to the gym in mid-Feb, but I can't wait. I gotta start now.

Here's two questions though.

1) I plan on setting an extremely high, yet what I consider reachable goal of getting to 200 pounds by Memorial Day. If I start next week, that gives me a bit over 4 months to get there (and lose 25 pounds), is that reachable?

2) What would be the best excercises to do to get there? Just run my ass off on the treadmill/elipticals?

You want to get your heart rate up to about 70-80% of your maximum rate for at least 25 minutes five days a week. This will raise your metabolism so you will burn more calories all during the day and night.

If you belong to a gym they have a setting on equipment like Stair Steppers, treadmills, etc. You punch in your age and weight and it will calculate your target and you hold onto the heart rate monitor handles and it will adjust the resistance/speed of the stair stepper or treadmill.

I would either start out on the treadmill or Stair Stepper.

[ShitBreak]

Yeah...that's not happening. I can't live on salad/juice. I need some kind of meat.

[ShitBreak]

You want to get your heart rate up to about 70-80% of your maximum rate for at least 25 minutes five days a week.

If you belong to a gym they have a setting on equipment like Stair Steppers, treadmills, etc. You punch in your age and weight and it will calculate your target and you hold onto the heart rate monitor handles and it will adjust the resistance/speed of the stair stepper or treadmill.

I would either start out on the treadmill or Stair Stepper.

That's what I plan on doing. Last fall, I lost about 12 pounds in 6 weeks by doing limited lifting, and cardio on the eliptical machines...and that was just for 2 or 3 days a week.

[mongo]

Yeah...that's not happening. I can't live on salad/juice. I need some kind of meat.

remember when you were going to do this a few months back? i think it was in the summer. you said the same thing, not changing my diet, i'm just gonna exercise and work it off. how'd that go for ya, jabba? yeah, that's what i thought.

[Titus_Pullo]

Just don't kill yourself or do too much. It is more about reaching that heart rate level for 25-30 minutes at least five times a week to adjust your metabolism than what you actually burn while doing the workouts. If you do it less than five then it might not take.

[dick_darlington]

Yeah...that's not happening. I can't live on salad/juice. I need some kind of meat.
the start sucking some dick! jeez.

[Jericho]

remember when you were going to do this a few months back? i think it was in the summer. you said the same thing, not changing my diet, i'm just gonna exercise and work it off. how'd that go for ya, jabba? yeah, that's what i thought.
I think he got bigger

[fuldstændigamok]

Yeah...that's not happening. I can't live on salad/juice. I need some kind of meat.

It's awfull, but try NOT to eat any meat for a week and I swear that you will lose between 5 and 10 kg.

[ShitBreak]

remember when you were going to do this a few months back? i think it was in the summer. you said the same thing, not changing my diet, i'm just gonna exercise and work it off. how'd that go for ya, jabba? yeah, that's what i thought.

I changed my diet just a little...but not much.

And I lost 12 pounds in 6 weeks. I just quit because my membership was up and I couldn't afford to renew.

[Jericho]

I changed my diet just a little...but not much.

And I lost 12 pounds in 6 weeks. I just quit because my membership was up and I couldn't afford to renew.
You don't need a gym to work out

[BIG PIZZLE]

I changed my diet just a little...but not much.

And I lost 12 pounds in 6 weeks. I just quit because my membership was up and I couldn't afford to renew.

Dude, seriously just go back to the old forums and read your, and everyone else's, old post on this exact same shit. Plus you look like you're 40 in your av.

[ShitBreak]

Yeah...I didn't think about doing that. Fucking old forums.

I just gotta stick with it this time and not puss out. If I can lose 12 lbs in 6 weeks, there is no reason I can't lose 20 in 4 months.

[BIG PIZZLE]

You suck.

[bpb]

Ok...so I just weighed myself. I basically weigh 225. I'm fucking huge.

So, I was planning on starting to go to the gym in mid-Feb, but I can't wait. I gotta start now.

Here's two questions though.

1) I plan on setting an extremely high, yet what I consider reachable goal of getting to 200 pounds by Memorial Day. If I start next week, that gives me a bit over 4 months to get there (and lose 25 pounds), is that reachable?

2) What would be the best excercises to do to get there? Just run my ass off on the treadmill/elipticals?

Depends on the exercises and what you are willing to give up when it comes to eating. I pretty much did the same thing when I was your age and same weight loss. In four months I went from 230 down to 180. I gave up sugar, carbohydrates during dinner, no alcohol intake whatsoever, roughly ate 1500 calories per day and many other things. Exercise wise, mainly started off running and lifting some weights. 6 days a week. Change up your routines ever once in awhile. Run one day, elliptical the next then the day after that jump on the bike. Make sure you're going at a pace that makes it rough to have a conversation with someone. Do low weights and high reps to keep your heart rate up to help you burn more calories. One thing that might work for you or might not is I had a "Free Calorie Day". One day during the week I ate as much food as I wanted and whatever I wanted. If you have enough willpower to keep it to one day and also do your exercises on that day then you won't have to totally give up the stuff that you love. It worked for me when I did it. The stupid thing I did was give up on the diet and exercise after I reached my goal.

[ShitBreak]

I got nothing to lose. I gotta go for it. If I get any fatter, I'll seriously just say fuck it and kill myself.

[dick_darlington]

mike, i'm pretty sure that you don't want it enough.

[BIG PIZZLE]

http://www.mtv.com/ontv/dyn/made/episode/episode.jhtml?episodeId=145780

[ElemenoP]

Start making minor changes to your eating style - like no white carbs, water instead of juice and soda, more vegetables... you can still have meats... but just cut down the portion size and opt for leaner cuts.

Diets won't work. They'll just make you crave what you're not getting. It's a lifestyle change. As you lose more weight and the further you go with this regime -- the less you're going want to eat the bad stuff.

And plus when you start working out and the heavier you are -- the first few pounds are just going to melt off. It's the last 15-20lbs that will be a challenge.

[ShitBreak]

It will be hard to give up the food and alcohol. I may try to just start eating less, and stop drinking beer. I think that'd be a good start.

[mongo]

I got nothing to lose. I gotta go for it. If I get any fatter, I'll seriously just say fuck it and kill myself.

new plan.

start eating at burger king at least 8 times per day. drink tons of beer. (the real stuff, none of that "lite" shit.) and stop walking anyway. get a hover-round and never leave it.

[ShitBreak]

i'll kill you first, Mongo.

[mongo]

you're too big a pussy to off yourself anyhow.

[ShitBreak]

If I keep getting fatter I would. I already have nothing to live for...getting fatter would be the last straw.

[Jericho]

Jesus, this emo horseshit is getting old,Mike

[ShitBreak]

It's a cycle. It's like my PMS.

[Face]

exercise is evil

[mongo]

If I keep getting fatter I would. I already have nothing to live for...getting fatter would be the last straw.

i know your type. you will get fatter. promise.

[ShitBreak]

Shut your whore mouth. I shall not.

[Jericho]

Shut your whore mouth. I shall not.
You already did, remember?

[mongo]

i'd put my life savings on the fact that you will weigh over 230 by june 1st.

[ShitBreak]

no way in fuck.

[mongo]

mike, there are ways you can have your cake and eat it too.

however, like el said, this requires a lifestyle change. fuck man, i bet i eat 3 times as many calories as you per day, however, i didn't do that until after i started running a shitload. first things first, you need to implement something drastic. you have to stop being ayers and start being a new mike. change everything from diet, to mentality, to lifestyle (including exercise).

[ShitBreak]

that's the plan, hoss.

[ShitBreak]

I wonder if it would be beneficial for me to get a trainer for the first month...

[JT]

I wonder if it would be beneficial for me to get a trainer for the first month...

NO, it's a waste of money.

Do you really want it? If you do you can get it done. You just gotta be ready to fucking do it.

[IdiotBrain]

I went from 147.5 [when i was smoking lots of weed] to 180 [haven't touched weed in over 9 months].
(i'm 6'1")


Isn't that like, bass ackwards or some shit?

I need to run this beergut off too.

ellipticals ftw.

[JT]

Looking at your sig makes me wonder if Smuckers is retarded.

[Bill Paxton]

Jesus dude this isn't rocket science. You don't need to live off twigs and berries and you don't need to run 70 miles a week. Just be reasonable. Go to the gym every day, even if its for a half hour. Start lifting, its so much easier (in my opinion anyways) to lose weight and stay in shape when you have a good solid weight training routine that you mix up from time to time to stay fresh. Ultimately you shouldn't worry about how much you weigh but that you're in shape and look good. If you lose 10 lbs of fat and gain 10 lbs of muscle it will probably be a lot more beneficial than just losing fat and you get an excuse to eat meat.

[IdiotBrain]

He is.

Where did that fruit go anyway?

Not that I'm complaining that he's gone or anything.....

[Archetype]

NO, it's a waste of money.

Do you really want it? If you do you can get it done. You just gotta be ready to fucking do it.
In OSUmike's case, I'm gonna disagree.

It's sort of like getting an extended warranty, you shouldn't need it, but most people really just don't pay attention enough to afford not to. Do it, OSUmike, it'll help you for the first kick, just make sure they know their shit. Either that or find a training partner.

[ShitBreak]

Well if I go to the gym that I was at before, i know 5 guys who go there, all of which are not skinny dudes. One of which is Face-sized.

[JT]

Well, don't ask them for advice.

[ShitBreak]

Well not my BIG friend. The other guys have lost quite a bit of weight, and been gaining muscle.

I need to just worry about weight right now. It's a health hazard. I don't want to end up like Face.

[Face]

I don't want to end up like Face.
you'd have to grow about another foot and a half before that'd be any kind of worry

[ShitBreak]

And grow another foot and a half OUT.

[Face]

And grow another foot and a half OUT.
I weigh less than 100lbs more than you, and I'm probably a clear foot taller

keep reaching for that goal kid, someday you'll reach it!

[Jericho]

By sheer dimensions, Mike is indeed a fattershit than Face

[Face]

VINDICATION!!!

n
(I'm old school like that)

[Mustard]

What the fuck, this isn't the emo thread.

[Jericho]

What the fuck, this isn't the emo thread.
Dat's what I said

[Mustard]

You're a better man for it, too.

[ElemenoP]

Iv'e been running alot lately and I've noticed that even 2-3 days away from the gym or running outside is really tough for me when I come back.

[29a]

I forgot my goggles at home and my eyes are still burning from the chlorine in the pool... two hours later.

[YellowFever]

I don't know about you guys, but I fucking hate those people who complain about how crowded the gym is after New Year's. No shit its gonna be crowded, everyone gorged themselves between Christmas and New Years and probably are still carrying weight from Thanksgiving.

I go to the gym regularly all times of the year and even though it sucks that the gym is crowded, let all these newbies come. I'd rather wait an extra 2-3 minutes for a machine or for a set of free weights rather than look at overweight women.

[mongo]

gyms are for suckers. buy a pair of running shoes, do some crunches and pushups, and learn how to not eat like shit.

[29a]

Dude, nobody wants to run all day. Running is for suckers.

[mongo]

so is paying to do something you can do for free. [/jew]

[29a]

Well worth my $35/month to have access to free weights, machines, an indoor basketball court and a swimming pool.

Not to mention all the girls who go to the gym.

[ElemenoP]

I always stick to the women only section.

[29a]

There's a girls only section at my gym too. There's still a bevy of good looking girls, despite the prudes who isolate themselves.

[ElemenoP]

I like it there.

[mongo]

I like it there.

dyke

[29a]

Nailed it!

[Hodge]

Well worth my $35/month to have access to free weights, machines, an indoor basketball court and a swimming pool.

Not to mention all the girls who go to the gym.

For $35 a month it would be worth it. Unfortunately the closest gym to me has a $40 registration fee, $20 deposit for your card, and costs $38 a month on a 3 year contract. On lesser plans it costs $40+ a month or $55 a month on a month to month basis.

Price-gouging cock suckers is how I define gym owners. It's terrible that people get out of shape in the ways that they do but it feels like more than physical punishment to get back into or maintain a shape.

[JT]

so is paying to do something you can do for free. [/jew]

If you just want to run then sure. You'd need a garage full of weights to put on mass if it wasn't for a gym.

[BIG PIZZLE]

We're talking about OSUMike, any mass will end up on his ass.

[29a]

For $35 a month it would be worth it. Unfortunately the closest gym to me has a $40 registration fee, $20 deposit for your card, and costs $38 a month on a 3 year contract. On lesser plans it costs $40+ a month or $55 a month on a month to month basis.

Price-gouging cock suckers is how I define gym owners. It's terrible that people get out of shape in the ways that they do but it feels like more than physical punishment to get back into or maintain a shape.

It's probably because my place isn't a chain... just one location.
The rate I pay is on a month-per-month so I can cancel it at any time (I negotiated that one because I was pretty fat and I didn't know if I'd stick to it), and the rate is an under 25 rate.

I agree though, fuck gyms.

[JT]

Grow glutes, grow

[ElemenoP]

For $35 a month it would be worth it. Unfortunately the closest gym to me has a $40 registration fee, $20 deposit for your card, and costs $38 a month on a 3 year contract. On lesser plans it costs $40+ a month or $55 a month on a month to month basis.

Price-gouging cock suckers is how I define gym owners. It's terrible that people get out of shape in the ways that they do but it feels like more than physical punishment to get back into or maintain a shape.

A gym can be great if you take advantage of it. I took classes and went to my gym pretty much all the time. But then I knew people who bought a gym membership and never went back after they registered and just let $50 be sucked out of their accounts. Those are the kind of people that gyms make money from.

Since I've moved home, (the same gym i went to in high school) I've been going to my gym for the last 2 months for free because their system wasn't fancy enough to catch me. And then on my way out the other day... they said that I haven't renewed. So I just paid $455 up front today for the last 2 months and the next 10.

And I plan on going at least 5 times a week.

[29a]

I've been using Optimum Nutrition Gold Standard Whey... is that a legit protein?
I heard isolates are a lot better, but this shit is supposed to be decent quality for the price.

[Archetype]

gyms are for suckers. buy a pair of running shoes, do some crunches and pushups, and learn how to not eat like shit.
Hindu squats, hindu pushups, sissy squats, broom twists, bicycle crunches, reverse crunches, incline pushups, decline pushups, calve raises, back bridges, dips, etc. There's a lot of excercises you can do at home. They also all have at least one similarity: gay.

[JT]

I've been using Optimum Nutrition Gold Standard Whey... is that a legit protein?
I heard isolates are a lot better, but this shit is supposed to be decent quality for the price.

Whey works but can leave you bloated, just saying.

[29a]

Whey works but can leave you bloated, just saying.

How do you mean? Long term?

[Archetype]

It's milk protein. If you get bloated from drinking a lot of milk, you'll get bloated from it. So I assume.

Personally, back in the day I liked mixing a good well rounded mass gainer with whey. Tomorrow morning I start ups again. Hooray for free gym.

[mongo]

It's milk protein. If you get bloated from drinking a lot of milk, you'll get bloated from it.

Personally, back in the day I liked mixing a good well rounded mass gainer with whey. Tomorrow morning I start ups again. Hooray for free gym.

more like "hooray for hte free jim"!

[29a]

I just have two scoops with water after doing a weights workout (4 times a week). I never feel bloated afterward.

[JT]

I just have two scoops with water after doing a weights workout (4 times a week). I never feel bloated afterward.

You're good to go then. I used to feel bloated after so I've switched to a rice protein. Doesn't have the 25+ grams of protein per a serving but it works better for me.

[Archetype]

Rice protein? Really?

[JT]

Rice protein? Really?

They sell this at my local supermarket.

http://www.nexternal.com/vegane/images/MLOBrownRiceLg.jpg

[ElemenoP]

How often should one go to the gym a week?

[Archetype]

Not sure, it's pretty individualized. Depends on your goals, what you're doing, how long you've been doing it, and how well you recover. It's rare, but some people can go twice a day 5 times a week and be fine.

[TylerDurden]

How often should one go to the gym a week?

depends... do you do a simple jog and some basic exercises? when you jog, do you jog until you've broken a healthy sweat, or do you jog until you're breathing pure oxygen and your legs want to give out?

the body needs around 48 hours to repair torn muscles from overall breakdown from a proper workout, which is what you want if you're attempting to build muscle or tone and define what you already have. do the jog/run every day for your cardio, and the rest every other day to give your body time to rest and rebuild.

if you're simply doing a good run, and the kind of exercises that will strengthen what you already have, you can do that every day if you want.

a good way to determine which one you're doing: if you feel like you can't possibly continue what you're doing (jogging, weights, etc.), this is the point of no return. if you don't want to build or tone additional muscle, here is where you stop. return tomorrow and repeat.

if you want to build more muscle, keep pushing. that first knee-jerk "i need to stop" reaction is a block from your brain. ignore it. pain is simply weakness exiting the body. after you physically can't do anymore, give yourself 48 hours.

[ShitBreak]

From what I hear about El's calves...you should probably not be going. Or at least...not running....ever.

[JT]

How often should one go to the gym a week?

If you're gonna weight train then don't do that more then 3 times a week. You can go as much as you want depending on how much cardio you are doing in between. If you're really pushing it you need to give yourself time to recover.

In a perfect world, I would lift weights 3/4 times a week depending on rotation and cardio another 3 days with 1 day of full rest. I don't do much more then 30 min of cardio a day, and if I only do cardio then I go first thing when I wake up before I eat.

[BIG PIZZLE]

You frighten me.

[TylerDurden]

If you're gonna weight train then don't do that more then 3 times a week. You can go as much as you want depending on how much cardio you are doing in between. If you're really pushing it you need to give yourself time to recover.

In a perfect world, I would lift weights 3/4 times a week depending on rotation and cardio another 3 days with 1 day of full rest. I don't do much more then 30 min of cardio a day, and if I only do cardio then I go first thing when I wake up before I eat.

great answer.

[Hoser]

If you're gonna weight train then don't do that more then 3 times a week. You can go as much as you want depending on how much cardio you are doing in between. If you're really pushing it you need to give yourself time to recover.

In a perfect world, I would lift weights 3/4 times a week depending on rotation and cardio another 3 days with 1 day of full rest. I don't do much more then 30 min of cardio a day, and if I only do cardio then I go first thing when I wake up before I eat.

That is a pretty good plan.

For me I use to work one major muscle group a day and give it 7 days rest. I was going very hard, almost to failure. I saw some major gains while doing this, but It was taking alot of time. I am now switching up a bit and trying some new stuff, weights only 3 days a week and it is a full body exercise every day i do weights. The rest is just cardio and stretching.

Also if you want to see the most impact, do as JT said, workout first thing in the morning, empty stomach. El I assume you arent trying to put on a lot of muscle, but rather lean down. Don't go really hard or else your body will start to eat your muscle rather then fat. There are many articles about why you shouldn't do it, but they all mention excessive cardio on an empty stomach.

[ed92]

Unfortunately, with fitness you can always find some study that supports and refutes everything. There are a couple of places where I've been able to find info that makes a lot of sense to me and has led to pretty good success (I still knock down too many beers to fully benefit as much as I should, but I'll say that when i kick beer for a week or two, I see a huge difference). The basic theme is High Intensity Training is better for improving your cardiovascular system w/o the stress/long term pounding of jogging, etc. And processed food (bread, cereal, etc.) causes insulin spikes which tell your body to store fat. Anyway, works for me, your mileage may vary.

Great book I just read called "Body by Science". But if you're looking for a few free resources to start out understanding what the deal is, you can search for ultimate exercize by Dr. McGuff, and find some free info on his website. http://www.ultimate-exercise.com/

I've also been reading Art Devany and Mark's Daily Apple.

I have nothing to do with any of these people, just makes sense to me. I'm sure people on this board have success with a lot of different approaches. As an aside, some co-workers have done well with P90X, it just seemed like it takes a lot of time for me. An hour, 6 days a week, I think.

[29a]

Help needed:

So, I tend to put some weight on during the winter and I have, but here's the problem. I put on some muscle mass this winter by doing a muscle building program. However, that doesn't help my core.

My belly is still there... so I want to lose weight in the belly area without it eating into my muscle. What's the best way to accomplish this?
Cardio, Pilates...?
I know that even if I do ab workouts, they won't be visible with the layer of fat covering them.

[mongo]

surgery.

[29a]

I had lipo and it just somehow reattached itself.

[Archetype]

You will lose some muscle guaranteed, but as long as you keep your protein intake up, you shouldn't lose too much.

Also, Arnold's secret was roids.

[29a]

I usually have a protein shake after every weights workout. Should I have one daily?

[Archetype]

Since it's an after-workout shake, I assume it's whey, so you could, but your limited in the times it's effective for keeping muscle. Either take it in the morning, when you've just been fasting for however long you slept for, or try adding some casein in there on your off days.

[ShitBreak]

Is there a big drop off in "production" from using free weights and using machines?

Since I go workout right after work, there aren't a ton of people there, nor anyone I know yet...so I just use the machines. But are they as "inefficient" as people say?

[Hoser]

You just need to eat properly and workout. Dont go out lifting the heaviest weights you can, just hit the gym, do your cardio, do normal weights and give it time. The mid section is the hardest area for a man to lose fat, and is always the last place the fat starts to level. It is just a matter of time and patients.

[Hoser]

Is there a big drop off in "production" from using free weights and using machines?

Since I go workout right after work, there aren't a ton of people there, nor anyone I know yet...so I just use the machines. But are they as "inefficient" as people say?

It isn't that they are inefficient, but 80 lbs on a 3 pully machine is not the same as 80lbs free weight. The more pullys the more weight you need ot do the same amount of work.

Machine are great for those starting out and who do not know exactly what they are doing. They make you use proper form, at least more so then free weights, which is more important then using a heavy weight. Also there is less of a chance of getting hurt on a machine.

[ShitBreak]

That's kinda what I figured.

Like I said, I don't have to worry about having a spotter or anything like that with machines.

[Hoser]

The only problem with machines is that if it isnt a high quality machine it may not be letting you do the proper movement. Also with machines you start at the bottoms of a rep, so unless they have a mechanical advantage (foot pedal) to help you start, you will have trouble with higher weights.

You also do not use stabilizer muscles which come into play with free weights.

[ShitBreak]

The only problem with machines is that if it isnt a high quality machine it may not be letting you do the proper movement. Also with machines you start at the bottoms of a rep, so unless they have a mechanical advantage (foot pedal) to help you start, you will have trouble with higher weights.

You also do not use stabilizer muscles which come into play with free weights.

My gym is pretty state of the art, and fucking huge. They have machines for muscles I didn't even think you could work out.

I need to invent a machine to buff up my dick. I want that dude RIPPED!

[Bill Paxton]

Free weights are generally better for you. You should try using dumb bells and using one arm at a time. Its harder to do because your body has to balance itself, but its really good for your core. I do that in place of ab workouts because i hate ab workouts.

[Angry Ass Messican Dude]

You want to get serious about working out? Go to http://www.crossfit.com and do their daily exercise setup. They will even text message that days workout to you. But if you are a lazy piece of shit don't bother.

[Hoser]

Free weights are generally better for you. You should try using dumb bells and using one arm at a time. Its harder to do because your body has to balance itself, but its really good for your core. I do that in place of ab workouts because i hate ab workouts.

Very true, but beginners who do not know the proper movement need ot be careful and learn how to do the exercises properly first. I am assuming mike is a gym newb and don't want him to go in and hurt himself or go in and not get the benefits of working our because he is doing it wrong.

[Bill Paxton]

Very true, but beginners who do not know the proper movement need ot be careful and learn how to do the exercises properly first. I am assuming mike is a gym newb and don't want him to go in and hurt himself or go in and not get the benefits of working our because he is doing it wrong.


Shhhh, I was hoping to get Mike to accidentally smash his own skull in.

You know what else helps, tossing a 45 lbs weight above your head and trying to catch it with your teeth with your eyes closed. Its great for your lats.

[ShitBreak]

Very true, but beginners who do not know the proper movement need ot be careful and learn how to do the exercises properly first. I am assuming mike is a gym newb and don't want him to go in and hurt himself or go in and not get the benefits of working our because he is doing it wrong.

Ummm...who the fuck said was a gym noob? Just because I haven't been in a few months doesn't mean I don't know how to work out. I've been lifting weights since I was 15.

[ed92]

There's a lot of research on intermittent fasting, too. For example, I actually don't eat right after I lift. Lifting basically sends a signal to your body to release growth hormone and preserve muscle mass, and this will last for more than a few hours. So after you lift, if your body will mobilize fat for its energy needs. When you eat protein later, it will still go to build muscle. don't starve yourself over time, but the occasional skipped meal and couple of hours of hunger can be good if your body is in a muscle building mode.

Also, stay away from breads/startches etc., stuff like that with a high glycemic index causes your body to release insulin (that tells your body to store the meal as fat). Beer is my weakness, as alcohol ends up being treated like sugar, etc. But, i like beer more than abs.

[Hoser]

Ummm...who the fuck said was a gym noob? Just because I haven't been in a few months doesn't mean I don't know how to work out. I've been lifting weights since I was 15.

You know that word assume, it means I do not know for sure, but am just guessing. I have no clue, but if you are asking these questions about machines, it seems a safe bet you aren't a seasoned gym rat.

Either way it wasn't an insult. Man you really need to lose your vagina.

[Hoser]

There's a lot of research on intermittent fasting, too. For example, I actually don't eat right after I lift. Lifting basically sends a signal to your body to release growth hormone and preserve muscle mass, and this will last for more than a few hours. So after you lift, if your body will mobilize fat for its energy needs. When you eat protein later, it will still go to build muscle. don't starve yourself over time, but the occasional skipped meal and couple of hours of hunger can be good if your body is in a muscle building mode.



I don't eat for about an hour after working out, except a shake.

I also do not eat right before working out, always at leats an hour or more before, but that is just because I don't like working out on a full stomach..

[ShitBreak]

Nah, I'm not "seasoned"...but anytime I've lifted, I've always done it in groups and always had spotters and stuff. This is the first time I've ever been working out solo.

[Hoser]

Best bet is to get a spotter, I hate not having a spotter.

[Bill Paxton]

I never use a spotter. I do prefer to have one, but...

A) i hate asking random people to give me a spot
B) i hate hanging out with friends at the gym as I usually don't feel like talking and i like to listen to music the whole time

[Hoser]

I never use a spotter. I do prefer to have one, but...

A) i hate asking random people to give me a spot
B) i hate hanging out with friends at the gym as I usually don't feel like talking and i like to listen to music the whole time

I only ask randoms on my last set, and I refuse to sit there and chat at the gym, a quick word between sets is ok, but thats about it. The gym is not a hangout and i hate that so many people use it as one.

[Shannon!MD!!!]

Break the Fat Loss Code is actually a REALLY smart diet. It works, and it is really conducive to burning fat/building muscle. I am sure if you just upped the protein you could put on mass.

[Shannon!MD!!!]

Hire a personal trainer. It has made a world of difference for me.

[Archetype]

There's a lot of research on intermittent fasting, too. For example, I actually don't eat right after I lift. Lifting basically sends a signal to your body to release growth hormone and preserve muscle mass, and this will last for more than a few hours. So after you lift, if your body will mobilize fat for its energy needs. When you eat protein later, it will still go to build muscle. don't starve yourself over time, but the occasional skipped meal and couple of hours of hunger can be good if your body is in a muscle building mode.

That's a terrible example of fasting. Sure, when you work out regularly, especially at the beginning, your hormone levels will go up, but the golden period is within 45 minutes after your workout. After that your hormone levels basically plummet in comparison. Now, that's bodybuilding-centric, so maybe that changes with different goals, but to the best of my knowledge, that's the period you want to be utilizing to help save the muscle that broke down over the workout.

A better example of fasting would be to shrink your diet for about, say, four days, keeping protein and all that at no more than .7grams per pound of bodyweight, and then going overboard for a week or so after, doing something like 1.5-2.0g of protein per pound of bodyweight. But I think that's more for building muscle, and a little loose since I stole that from an article I read a few years back.

Also, stay away from breads/startches etc., stuff like that with a high glycemic index causes your body to release insulin (that tells your body to store the meal as fat). Beer is my weakness, as alcohol ends up being treated like sugar, etc. But, i like beer more than abs.

I've heard that one before, but it...candy, bread, oatmeal; none of these even remotely effect me. Unless I eat 8 bags of cherry blasters, I feel the same as before. Fat on the other hand is hell for me, especially with the red meats. Never understood the need to eat gristle. Chocolate is brutal.

[ed92]

not all that terrible, actually. eating protein after a workout may do well for adding muscle mass alone, i haven't seen the article you reference, but i know that the "golden period" is generally accepted by/for body builders.

but eating also interferes with the body's autophagy process. explained here:
http://news.ufl.edu/2007/08/23/recycle-2/

also, if you want to down-regulate the obesity gene (i.e. tell your body to burn fat, not store it), there's some research to suggest that maintaining a negative energy balance (by staying hungry after a workout) will do that. (this following reasearch calls the obesity gene the OB gene). Basically, eating stops the down-regulation of the ob gene, so it could be beneficial to extend the hunger post workout and stay in a negative energy balance. here's the research abstract i found.

[[[[[[[BIOCHEMICAL AND BIOPHYSICAL RESEARCH COMMUNICATIONS 225, 747–750 (1996)
ARTICLE NO. 1245
The Effect of Exercise on ob Gene Expression
Donghai Zheng, Margaret H. Wooter, Qian Zhou, and G. Lynis Dohm1
Department of Biochemistry, East Carolina University School of Medicine, Greenville, North Carolina 27858
Received July 18, 1996
Expression of the ob gene is subject to nutritional as well as hormonal regulation to control fat storage.
In the present study we investigated the effect of acute exercise and long-term exercise training on ob mRNA levels in rat adipose tissue. Northern blot analysis showed that a single bout of exercise significantly decreased ob mRNA levels approximately 30% immediately and 3 hr after exercise. After 4 weeks of exercise training the ob mRNA level was significantly decreased approximately 48% at 2 hr after the last training session compared to the control group. These data demonstrated that exercise has a transient effect on ob gene expression and suggest that regulation of ob gene expression may help control energy balance following exercise. q 1996 Academic Press, Inc.
Obesity is a major risk factor for several human diseases including non-insulin-dependent
diabetes disease, cardiovascular disease, and hypertension. The cloning of the obese (ob) gene has provided new insight into the molecular mechanisms underlying obesity by regulating energy intake, expenditure and storage (1). The ob gene appears to be expressed exclusively in adipose tissue and its encoded protein, named leptin, may act as a satiety factor and also affects overall energy expenditure (2,3). A single mutation of ob gene in mice causes marked hereditary obesity (1). In the adipose tissue of genetically obese db/db mice (4) and Zucker fatty rats (5), the ob gene expression was up-regulated. Expression of the ob gene is subject to nutritional and energy balance regulation as well as hormonal regulation. Fasting was reported to suppress ob gene expression and it was reversed by refeeding (6, 7). The ob gene expression is also up-regulated by insulin (7,8) and down-regulated by catecholamines and sympathetic activity (9,10).
Exercise exerts an immediate and substantial increase in energy expenditure and is an
important part of a successful long-term weight-control program (11). Therefore it was of
interest to investigate how expression of the ob gene might be acutely or chronically regulated by exercise and training. In the present study, we examined rat ob mRNA level in adipose tissue after acute exercise and 4 weeks of exercise training.]]]]]]]]]]]]]

[ShitBreak]

"wait, I don't go to the gym. I'm just naturally like this."

[Archetype]

not all that terrible, actually. eating protein after a workout may do well for adding muscle mass alone, i haven't seen the article you reference, but i know that the "golden period" is generally accepted by/for body builders.

but eating also interferes with the body's autophagy process.

explained here:

http://news.ufl.edu/2007/08/23/recycle-2/

Weird link...

[ed92]

Looks like Archetype's suggestion re: protein after a workout is covered in a book: Nutrient Timing, the Future of Sports Nutrition. Again, I suspect this is better for muscle gain than for shedding fat, but OOOOOOPS I crapped my pants (boring post, sorry, just not a busy time in the investment biz).

[Da Raider]

a combo of both aerobic and anaerobic routines seem to be the most effictive way to lose fat but I'm having a hard time putting on muscle. Is increasing my protein really the way to go? I'm considering adding a protein drink immediately after my workouts. Whoever is in the know what to chime in on the subject?

[Hoser]

You muscles need proteins (also BCAA's among other things) to grow. you can work them all you want but you will never see major improvements without the fuel to make them grow.

That is one reason you see a lot of Veggies being skinny with no muscle. Many of them have a hard time getting the protein in their diet that they need. You will want a slow quick release mix for after your workout, and you can also get a slow release to take before bed.

I like these two

Quick Release (http://www.supplementscanada.com/popeyes/allmax_nutrition_isoflex_-_chocolate_mint,_2_lb.html)
Slow Release (http://www.supplementscanada.com/popeyes/product4609.html)

There is a lot more to it then just protein powders, but they are a start and most of them have BCAA's and Glutamine in them as well

[Blackface_RDJ]

so as a general question to an obvious group of the public opinion...

what are everyone's thoughts on steroids(PEDs) when it comes to personal usage? do we care if individuals use PEDs? does what we buy at GNC count? do any of the products at GNC actually work as well as they claim?

post your thoughts

[WET HOT MESS]

im putting this in the exercise thread. k? k.

[devu302]

no im not tried that.........

[ed92]

my general thoughts are that it's best to only build your body up to its natural potential (no injections, no hormones which may have been generated from other animals, etc.). You can be pretty successful by managing workout style and diet to maximize your bodies production of HGH and Testosterone to get there. Art Devany's done a ton of research on the topic, unfortunately, he turned his site into a pay-site. body by science is a book i highly recommend, it explains how your body responds to excercise. you can use that info to help design your own workout plan, etc. here a list of sites i read often.
http://www.marksdailyapple.com/
http://www.bodybyscience.net/home.html/
http://www.cbass.com/index.html
http://www.arthurdevany.com/

personally, i'd rather be ripped and lean, but some people would rather just be huge. there's no saying what's right.

[blakegriffin]

I usually do weights daily with my 9 lb. dumbel and do it 30 times both left and right hand, and using hand grips for about 50 press a hand daily. It will make me stronger.

Soon, I'll buy a 15 lb. metal dumbel if my muscles are improving, and will also buy a mountain bike for only $70.

[jemeske]

WE could go mountain biking together. Are you my next door neighbor?

[wild12]

so as a general question to an obvious group of the public opinion...

what are everyone's thoughts on steroids(PEDs) when it comes to personal usage? do we care if individuals use PEDs? does what we buy at GNC count? do any of the products at GNC actually work as well as they claim?

post your thoughts

I think once you reach your genetic limit they are fine (as long as you are over 21 and have researched for at least a year to know what you are doing, and to do it safely). GNC supplements don't count as PED's in my book, and some of them work as well as they claim (the basics) but just about all those supps claiming to do wonders for you...don't do shit for you. You're better off with just a few basic supps to help you in a few areas a bit than to try finding that "magic pill"

[Joe's Job]

exercise is good for me... I do it. I WALK!!!

[dm_shadow]

Getting in shape is very hard work and takes continuous commitment. I think if an individual does the hard work and still wants to use PED's for some reason then fine and go ahead. I wouldn't do it just because I would rather be able to say I am all natural. Thats for PED's and SUPPs too although supps are not near as big of a deal I would say. IMO