Author Topic: RAWK Adonis aka Fitness Thread...  (Read 233147 times)

Offline The Bill Hicks Appreciation Society

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Re: RAWK Fitness Thread...
« Reply #80 on: April 29, 2005, 09:33:11 am »
anyone an advocat of dynamic tension excercises? do they work?
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Offline Ben_JP

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Re: RAWK Fitness Thread...
« Reply #81 on: April 29, 2005, 12:39:12 pm »
Not done dynamic tension but have performed isometric exercises in the past - resistance training does have a lot of benefits and a lot of martial artists practice dynamic tension so it undoubtedly works. Worth trying to see if it's right for you and could be a good form of overall body toning.
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Offline Col

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Re: RAWK Fitness Thread...
« Reply #82 on: May 7, 2005, 01:46:00 am »
I'm the right size and weight again now, bar a bit of flab all over which I'm trying to lose to get more definition, purely for vanity purposes ;D

What's the best way to do it?

I am thinking of (over the summer) doing a lot more fitness work - maybe a month at lower rates to burn fat, then 2 months intensive to get as fit as possible for next footie season. My stamina, fitness and to a lesser extent speed have all improved a hell of a lot during this season, losing a couple of stone has helped that, but now I want to stay roughly the same size but change the last bits of fat into muscle (which seems to be the hardest bit to do??) and then concentrate on fitness as well as doing my regular weights set.

This sound about right?
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Offline Ben_JP

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Re: RAWK Fitness Thread...
« Reply #83 on: May 11, 2005, 12:47:35 pm »
I'm the right size and weight again now, bar a bit of flab all over which I'm trying to lose to get more definition, purely for vanity purposes ;D

What's the best way to do it?

I am thinking of (over the summer) doing a lot more fitness work - maybe a month at lower rates to burn fat, then 2 months intensive to get as fit as possible for next footie season. My stamina, fitness and to a lesser extent speed have all improved a hell of a lot during this season, losing a couple of stone has helped that, but now I want to stay roughly the same size but change the last bits of fat into muscle (which seems to be the hardest bit to do??) and then concentrate on fitness as well as doing my regular weights set.

This sound about right?

Sounds good Col - if you're doing runs during your intensive period integrate hill work and interval training, the latter will help with football enourmously. Even if not running you can still do intervals on a rower or bike, it really helps with fitness and monotony.
For an example, this is one session I do on a treadmill: 0.5km walking warm-up at 6-6.5kmh pace, 1k at 12-12.5kmh, then 0.5km at 14-14.5kmh followed by 0.5km recovery at 12-12.5km, then repeat the intervals for your required distance (I usually do 6-8km)
If outside just substitue the distances for durations. Easy!

Hill training really helps too - find a decent incline and aim for a hard run up it, then jog back to your starting point for recovery and repeat the climb/recovery as many times as you feel up to (three to four sets should be plenty)

Hope that helps - got plenty of running info from running a marathon last year so yell if you want any more info  :wave

Found out today I got rejected from this year's NY Marathon, but am signing up for Chicago instead - training begins with a 10k on Sunday, then roll on Christmas and all the chocolate it brings, then it will be time to try and get fit again next Spring  :)
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Offline Col

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Re: RAWK Fitness Thread...
« Reply #84 on: May 11, 2005, 11:19:19 pm »
nice one mate, cheers.

only problem is, I find running depressingly boring! :D
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Offline Ian Mc

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Re: RAWK Fitness Thread...
« Reply #85 on: May 11, 2005, 11:24:33 pm »
Any one use Wey Protein concentrate ?...doesnt half keep you regular !! hahah
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Offline Col

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Re: RAWK Fitness Thread...
« Reply #86 on: May 11, 2005, 11:45:52 pm »
3 times a day kinda regular? ;D
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Offline Ben_JP

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Re: RAWK Fitness Thread...
« Reply #87 on: May 13, 2005, 12:00:42 pm »
only problem is, I find running depressingly boring! :D

 ;D
It can be incredibly dull - if it wasn't for my music or the prospect of girls in lycra running past when I'm out and about I'd have run off a cliff years ago!
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Offline saltynuts

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Re: RAWK Fitness Thread...
« Reply #88 on: May 13, 2005, 03:18:01 pm »
Obviously your not running hard enough...

Boredom should be overcome by the pain in your legs and side, sweat, tears, breathing through your ring piece and a distinct feeling of death....
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Offline Col

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Re: RAWK Fitness Thread...
« Reply #89 on: May 13, 2005, 03:22:17 pm »
Hmmm, I'll stick with being bored, thanks!
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Offline saltynuts

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Re: RAWK Fitness Thread...
« Reply #90 on: May 13, 2005, 03:23:07 pm »
yeah, I would too... ;D
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Offline Ben_JP

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Re: RAWK Fitness Thread...
« Reply #91 on: May 13, 2005, 03:27:16 pm »
Ever run so far that salt deposits collect on your face? That's kinda minging (and dehydrating!)
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Offline Col

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Re: RAWK Fitness Thread...
« Reply #92 on: June 3, 2005, 01:53:18 am »
Getting back into it as of today, after 3 weeks off...
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Offline Jimbo.

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Re: RAWK Fitness Thread...
« Reply #93 on: June 3, 2005, 08:32:45 am »
I started Monday.
11 days on the piss is no good really.
Only benefit was a lot of walking round Istanbul and only 2 meals a day.
The kebabs weren't as unhealthy as I thought as well.
The gallons of beer have really inflated the old tits and gut though.
Back to salads and vodka/rum Diet Cokes with gym every day now with some squash and a 2 hour walk every day to work and back.
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Offline B9

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Re: RAWK Fitness Thread...
« Reply #94 on: June 3, 2005, 09:08:16 am »
good luck, mate. :wave

Offline Danny Boys Dad

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Re: RAWK Fitness Thread...
« Reply #95 on: June 3, 2005, 09:16:31 am »
Going on holiday in 7 weeks so need to lose some lard. Joined a gym a few weeks ago to use the swimming pool but might go and lift a few weights tonight.
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Offline Squidge

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Re: RAWK Fitness Thread...
« Reply #96 on: June 3, 2005, 10:11:31 am »
Going on holiday in 7 weeks so need to lose some lard. Joined a gym a few weeks ago to use the swimming pool but might go and lift a few weights tonight.


Same here off to Malia back end a July so need to get the gut worked on.

Am doing it the lazy way though - cutting down on junk food and using one a those electicuting thingy's.

Anyone know if they actaully work? I mean it bloody hurts when and after i use it but is that cos the muscles have had a work out or maybe cos i've been electicuting meself for the last hour! never used these things before always just gone to a gym and sweated by bollocks off for a couple of hours but aint got the time for that these days
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Offline Jimbo.

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Re: RAWK Fitness Thread...
« Reply #97 on: June 3, 2005, 11:37:45 am »
Let us know how them leccy things work out.
Always thought they were bollocks myself.
Not that I'll stop gymming and doing it the hard way but if they provide a bit of fine tuning then some investment will certainly be on the cards.
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Offline Squidge

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Re: RAWK Fitness Thread...
« Reply #98 on: June 3, 2005, 12:04:14 pm »
Let us know how them leccy things work out.
Always thought they were bollocks myself.
Not that I'll stop gymming and doing it the hard way but if they provide a bit of fine tuning then some investment will certainly be on the cards.

they should be alright since flexing a muscle is down to an electical impulse naturally so it should recreate the same effort.

plus the fact that if i turn it up high you cant help but actually do a sit up when the thing contracts so guessing it is working.

tis great i managed to do an hour and a half work out last night while watching the new star wars on DVD!! if this thing works its a god send!
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Offline Aidan_B

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Re: RAWK Fitness Thread...
« Reply #99 on: June 3, 2005, 12:16:53 pm »
Stepped up my training a bit.  Doing four 2-2.5 hour football trainings a week, one hour long fitness thing (hard work), and then playing a game of footie a week as well.

Even started to cut down on the kebabs and am eating more low fat yoghurts than I ever have in my life before.

Can feel it paying off already.

Offline Danny Boys Dad

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Re: RAWK Fitness Thread...
« Reply #100 on: June 3, 2005, 12:18:54 pm »
Stepped up my training a bit.  Doing four 2-2.5 hour football trainings a week, one hour long fitness thing (hard work), and then playing a game of footie a week as well.

Even started to cut down on the kebabs and am eating more low fat yoghurts than I ever have in my life before.

Can feel it paying off already.

Are the yoghurts improving your "natural digestive transit"?
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Offline Aidan_B

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Re: RAWK Fitness Thread...
« Reply #101 on: June 3, 2005, 12:34:47 pm »
Are the yoghurts improving your "natural digestive transit"?

Not as much as the Guiness used to

Offline Ben_JP

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Re: RAWK Fitness Thread...
« Reply #102 on: June 3, 2005, 01:34:32 pm »
Just started my marathon training: running five times a week, plus doing two Body Pump classes a week aswell as a sit-up programme. Also doing rowing and cycling for variety. Off the booze completely (not bothered, not a big drinker since leaving uni) and dropping about a fifth of my calorie intake (although I'll increase this as the runs get longer; also need to increase the protein I eat to aid muscle rebuilding)
Started at 13st2lbs, aiming to be 12st or thereabouts when the Chicago marathon starts on October 9th - as long as I have a good period without injuries (unlike the start of the year when I ballooned a bit), that is less than 1lb per week loss, so perfectly reasonable. Fucking hell, reading that back I am thinking daily visits to McNasty's and a tub of Ben & Jerry's would be far easier  ;D Stupid marathons!
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Offline slapnuts

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Re: RAWK Fitness Thread...
« Reply #103 on: June 3, 2005, 09:54:10 pm »
used to play five a side 4 times a week until I pulled the muscles in the top of my knees.

played for the 1st time since then last night. Been going on runs tho when my knees felt ok.

gonna start cycling more too. I would also like to cut down on the scran I eat.

Offline ttnbd

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Re: RAWK Fitness Thread...
« Reply #104 on: June 3, 2005, 10:36:38 pm »
Used to play 5 aside with old colleagues weekly till everyone starting dropping out due to being too tired.  Still going to the gym, although restricted how often I can go the next two weeks due to exams (thankfully as I have damaged one of my lats today while training my shoulders).  Hopefully starting 5 aside again soon with a load of mates added to a summer on the wagon I should hopefully be in a relatively fit state for next season :D
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Offline Col

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Re: RAWK Fitness Thread...
« Reply #105 on: July 6, 2005, 01:15:24 am »
What's the best pace to run at to burn fat? Got a few pounds to lose before next season still.

Also, what's the best way to work the top/inside of your pecs? (The area in the V between either end of the collarbone and the bottom of between both pecs) Close-gripped presses and flys?

Also, anyone got any tips on improving 'explosiveness' as opposed to stamina when doing fitness work? Cheers.
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Offline Ben_JP

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Re: RAWK Fitness Thread...
« Reply #106 on: July 6, 2005, 12:54:49 pm »
Col - best pace for fat loss is one that puts you at around 60% your maximum heart rate. For your maximum heart rate, 220 minus your age is a good barometer. Some research suggets you need to run for 20+ minutes to really start burning fat stores.

As for explosiveness, interval training helps - try sprinting 300m, then jogging for 100m. Start with 4 sets of this and increase as the session gets easier. You can also do muscle work on your legs (building up leg muscle will also help protect your leg joints). The best for overall leg strength is squats, but make sure you check your motion, as when done incorrectly they put strain on your lower back. PM if you want any more details, should have some health mags around I can photocopy if you like.

Currently in third week of marathon training and sixth week of my summer splurg - lost about 7-8lbs in 6 weeks but not up to as comfortable running speed as I was last year yet.
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Offline ronnylongjohn

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Re: RAWK Fitness Thread...
« Reply #107 on: July 6, 2005, 03:07:20 pm »
what is the quickest way to lose a small but annoying gut?

my paunch is really beginning to take shape

i have been runing for about three weeks now but nothing seems to be working

Offline Al Bol

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Re: RAWK Fitness Thread...
« Reply #108 on: July 6, 2005, 03:09:56 pm »
what is the quickest way to lose a small but annoying gut?

my paunch is really beginning to take shape

i have been runing for about three weeks now but nothing seems to be working

Well first of all I'd have a rest if I were you mate...

Offline ronnylongjohn

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Re: RAWK Fitness Thread...
« Reply #109 on: July 6, 2005, 03:10:47 pm »
but i cannot rest until this little mound of fat disappears

Offline Kysey17

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Re: RAWK Fitness Thread...
« Reply #110 on: July 6, 2005, 03:26:34 pm »
I started my pre-season training last tuesday and successfully brought my dinner up  :-\
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Offline Jimbo.

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Re: RAWK Fitness Thread...
« Reply #111 on: July 6, 2005, 03:28:52 pm »
what is the quickest way to lose a small but annoying gut?

my paunch is really beginning to take shape

i have been runing for about three weeks now but nothing seems to be working


Get a Swiss ball / exercise ball (combine it with an ab-cradle if you like, although the balls are the best) - £5-£10.
There's loads of exercises you can do with this.
Do the exercises and increase the resistance with a medicine ball or a weight.
Do about 100 reps (in total) of whatever abdominal exercises you choose, twice a day.
Takes 10 minutes.
Increase resistance every few days (start with none)
If you're a big eater/drinker, cut down the portions, but eat more regularly and replace every 2nd pint you'd normally have on a night out with a short and diet mixer - reduces volume of liquid intake which bloats you on a heavy sesh.
You'll have a decent looking gut in 2 weeks (even if you DO have to hold it in a little  ;) ).
« Last Edit: July 6, 2005, 03:30:48 pm by Jimbo. »
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Offline ronnylongjohn

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Re: RAWK Fitness Thread...
« Reply #112 on: July 6, 2005, 03:30:18 pm »
that is nothing i went to traiing last week and was the satr of the entire session

shame nobody turned up to witness my brilliance

Offline slapnuts

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Re: RAWK Fitness Thread...
« Reply #113 on: July 6, 2005, 05:34:37 pm »
pre season training starts for me on sunday.

I have been ruiing 4 miles every couple of days.

Offline strike

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Re: RAWK Fitness Thread...
« Reply #114 on: July 6, 2005, 06:00:45 pm »
just started doing spinning classes at gym. last about 45 minutes and sweat buckets. first one destroyed me, 2nd and 3rd getting easier. burns about 500 calories each session and the fitter you get, the more resistance you add on the bike etc etc.

thought it would be dull as fuck but with a good instructor, some nice totty to look at and some good tunes, it's enjoyable. get involved.

Offline jarg of pickled onions

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Re: RAWK Fitness Thread...
« Reply #115 on: July 12, 2005, 12:36:59 pm »
Grrrr!!! Got about half - three quarters of a stone rond my waist. It just will not shift. I run 15 miles a week, box and do weights. I've now got a decent '2-pack' but the rest is covered by that final, stubborn layer of flab and it's pissing me right off!!!

Offline timiano

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Re: RAWK Fitness Thread...
« Reply #116 on: July 12, 2005, 04:16:32 pm »
Grrrr!!! Got about half - three quarters of a stone rond my waist. It just will not shift. I run 15 miles a week, box and do weights. I've now got a decent '2-pack' but the rest is covered by that final, stubborn layer of flab and it's pissing me right off!!!

Are you eating enough?

Offline jarg of pickled onions

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Re: RAWK Fitness Thread...
« Reply #117 on: July 13, 2005, 08:22:30 am »
Hmmm - depends what you define as 'enough'. I don't eat that much, I tend to just 'refuel' at varying points during the day. I eat a banana and/or a bowl of porridge for brekkie, I have a tuna butty and a tin of rice pudding for my dinner at 12. I train after work and I have my tea (usually chicken or more tuna) at about 8.

I'm taking in as little carbs as I can, apart from the morning so it doesn't get stored as fat and I'm eating as much protein as I can (I also have a protein drink first and last thing) to try and get a bit more meat on the bone so to speak cos I;m sick of being a skinny blurt (I'm 5'8" and I weight just under 11st)

I went for a run last night, and you know jogger's nipple? well I was introduced to a condition known as 'jogger's bellend'.  :o I feel like I've been shagging a cheese-grater!

Offline Beef

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Re: RAWK Fitness Thread...
« Reply #118 on: August 11, 2005, 01:21:13 pm »
Well I have recently started going to the gym with my cousin, BIG mistake. ::) I go with him about 3 times a week and just do whatever I can, and is seems to be working because I have lost nearly half a stone in 4 weeks. ;D I am going to keep going until I lose all the weight I need/can and then I should be the right weight. :D

Offline Ben_JP

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Re: RAWK Fitness Thread...
« Reply #119 on: August 11, 2005, 02:17:59 pm »
Good work SB - you'd be surprised how just a slight increase in exercise can change your shape, let alone 3 gym visits a week!

I once again recommend interval training for overall fitness and/or weight loss. It hurts, but it really does take your fitness up a level or three. It can be applied to any cardio workout with a bit of creativity and can jazz up normally routine exercise.
Simple one for the rower: 30seconds at normal pace, then 30seconds at maximum effort. Count this as one set and do 10 sets. Use the normal pace period to recover your breath as much as possible. In just ten minutes you'll get a great core workout  ;)
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