Getting in shape

[New Dawn]

Hi all, since quitting smoking, I'm trying to keep myself busy with getting in shape. I thought it might be a good idea to post links to good ways of getting fit/six packs etc.

Here's a link of a guy called Mike Chang. There's a link on there to a short workout that totally kills. Really amazing stuff - you're meant to do just three short rounds, but I can only do half of that at the moment. I try to add at least a little more each day until I can do all three.

Here's the link to Dave Chang:

youtube.com/user/sixpackshortcuts?feature=pyv&ad=6704878567&kw=workout%20video#p/u/33/-UJHNZHbhiw

If you have other workouts that you have tried and think are amazing, please post them for me and others :)

ND

[aonascimento]

I highly recommend this one: http://www.bodyrock.tv/

Body weight exercises. Short in time but tough to do.

[Orion.V]

Hi all, since quitting smoking, I'm trying to keep myself busy with getting in shape. I thought it might be a good idea to post links to good ways of getting fit/six packs etc.

Here's a link of a guy called Mike Chang. There's a link on there to a short workout that totally kills. Really amazing stuff - you're meant to do just three short rounds, but I can only do half of that at the moment. I try to add at least a little more each day until I can do all three.

Here's the link to Dave Chang:

youtube.com/user/sixpackshortcuts?feature=pyv&ad=6704878567&kw=workout%20video#p/u/33/-UJHNZHbhiw

If you have other workouts that you have tried and think are amazing, please post them for me and others :)

ND

These workouts are secondary to what you should be doing because if you miss the primary step, they will be useless.
The primary thing what you must do is get on a quality food diet that has a lot of protein combined with moderate dose of complex carbohydrates and sugars and LOTS of water.

Even without workouts you can have a six pack abs if you follow a special healthy diet.

Here is a website that will help a lot about the diet >>>> http://www.scoobysworkshop.com/

Remember diet is primary, exercises are secondary job.

Oh, and make sure you also work on some nice cardio exercises.
Do them for 30 minutes + and fat starts burning.

[New Dawn]

Thanks very much, I will definitely check all this out!!!! Yeah good point, my diet isn't great, I drink more than I should for starters!!!!

I'll have to work harder, although in my line of work, eating well is not easy - its seriously hard!

[nearing]

Thanks very much, I will definitely check all this out!!!! Yeah good point, my diet isn't great, I drink more than I should for starters!!!!

I'll have to work harder, although in my line of work, eating well is not easy - its seriously hard!

Start slow by cutting out white stuff (sugar and flour). Read labels!! If you can do just that one thing - you are far ahead of the game.

[Marsila]

I don't have a video but the best exercise for your body i have been told by more than one person is "the plank" looks easy...but good luck holding that position for more than a few seconds when you come to do it the first few times.

on the bright side you can do it anywhere...heck even on your couch during a tv commercial break or bed (though doing it on a solid floor or mattress is always better)

There is the plank, and side plank. and back plank, and its great for your abs and core, and with a strong core you'll look and feel fit.

here's a good link

http://www.losingstomachfat.com/articles/2011/plank-and-side-plank-exercise.php

[Ontarioguy]

Hey there New Dawn, great to see your enthusiasm about getting in shape. Good idea to take care of the "tent" that houses ones soul I always say. I have been pretty much into fitness for the last 30 years....I am 48 and a personal trainer. Though that is not my main line of work. Orion.V is correct about the impotance of eating quality meals and drinking plenty of water etc. The other thing in my years of training that I have become aware of with time....is that I have finely tuned my ability to LISTEN to my body's FEEDBACK. When it comes to how I am feeling any given day, I have adopted the motto...when in doubt? wait it out! ie: I will take the day off from training, and I will actually feel better the following day for it. This idea is even better for those into their mid 30's and up. I have made my best gains in the last 10 years oddly enough....and it is because I was chronicly overtraining in my younger days. Everyone is different in their ability to recuperate from their workouts. But an extra day off will definately NOT slow you down whatsoever, and , if anything will speed up your progress!Slow and steady will win the race...it will happen for you. I like this thread...good idea!

[Sync]

Its 70% diet.

No flour. No refined sugar. Easy on the grains and legumes. Complex carbs give you an insulin spike. You want your body to become efficient at burning fat, not carbs.

As far as exercise, NOTHING whips you into shape (real, functional athletic/tactical shape) than a few sets of burpees a few times a week. Metabolic conditioning (MetCon) exercises (burpees, explosive energy for SHORT durations) will burn 2-3X the fat than normal gym routines with their muscle isolation exercises... in a fraction of the time! And your body will keep burning fat all day... your whole metabolism will change- including a stimulation in your brain's limbic system (the pleasure center)... depressive states often become less frequent, focus and clarity of thinking improve. After just 2 weeks of burpees, you will feel like a leaned out, powerful machine.

We evolved as humans doing short bursts of explosive, full body exercises.

THis is a type of burpee (I would add a hand clap above your head on the jump, though):
http://www.youtube.com/watch?v=Zxe2dgTLaIE

... and do them on grass or on a thick pad (like a jiu jitsu pad... don't mess up your joints like this ***hole on concrete, lol).

Avoid Chronic Cardio... do you want the physique of a long distance Kenyan runner or an explosively powerful sprinter? Chronic Cardio (hours on a treadmill) do Not burn calories or build muscle... it just destroys your body.

Pullups. Buy a good pullup bar and do different types of pullups. Burpees give you the push, but you also need the pull. Get crunch straps on your pullup bar and you will shred your abs with only 5-10 minutes a day.

Body Weight exercises are the key. If you want to get crazy with bodyweight exercises, check out the book by Mark Lauren (a NAVY SEAL trainer and all around good guy), entitled, "You are your own gym"... You can get YOKED and SHREDDED with JUST body weight exercises if you wanted to... Its what special forces have to do to maintain in the field (no gym for months sometimes).

Mark has some good info on his site, too:
http://www.marklauren.com/

Ontario guy is right, don't overtrain! You need recovery time... but recovery time is cut in half with the right diet.

I couldn't do a single ultra-wide pullup when I first started this. After the first 5 months I could do 25, 40 chinups, and 35 normal pullups... the body responds quickly with the right diet and just a few minutes a day in your own home.

It also makes your lovemaking a lot better!

Good for you! You are going to rock it!

OK, I'm done with my rant. Good night!

[toothpick]

Go for a long walk in the woods.
Good Health to everyone.


toothpick

[DoubleHelix]

One of the terms I base my life on is "Healthy mind, Healthy body" meaning that one should look to work on keeping both the body and the mind in a healthy state. Medical research within the last 5-10 year has discovered that physical exercises stimulates the growth of new brain cells. Another beneficial aspect of exercise is the release of endorphins, which is kind of like our body's natural feel-good chemicals.

As others have mentioned diet is key, avoid all saturated fats and drink plenty of water! For shedding those extra kilos and trimming body fat I've found the best form of exercise is something like boxing or kick boxing. Throw in some running, skipping and a bunch of sit-ups/burpies and you'll be well on your way to attaining a six pack. There is however another slightly unorthodox approach to gaining a six pack...

http://cdn.iieq.net/awfulink/files/2011/05/six-pack-belly-tattoo.jpg

[kathymarie]

Thanks for the laugh, DoubleHelix.....after reading some doom and gloom posts that I think may just be "right on" I needed a good one!

[nearing]

One of the terms I base my life on is "Healthy mind, Healthy body" meaning that one should look to work on keeping both the body and the mind in a healthy state. Medical research within the last 5-10 year has discovered that physical exercises stimulates the growth of new brain cells. Another beneficial aspect of exercise is the release of endorphins, which is kind of like our body's natural feel-good chemicals.

As others have mentioned diet is key, avoid all saturated fats and drink plenty of water! For shedding those extra kilos and trimming body fat I've found the best form of exercise is something like boxing or kick boxing. Throw in some running, skipping and a bunch of sit-ups/burpies and you'll be well on your way to attaining a six pack. There is however another slightly unorthodox approach to gaining a six pack...

http://cdn.iieq.net/awfulink/files/2011/05/six-pack-belly-tattoo.jpg

Agreed with all of that except the saturated fat bit. Polyunsat and monunsats are what we do not need. Saturated fats like meat fat, butter, coconut, palm kernal oils are GOOD for us! They are stable and won't go rancid in the pantry or in your body.

Please read The Coconut Miracle by Dr. Bruce Fife. He knows fats and explains fats better than anyone else I have come across.

Don't buy into the hype.

(love the photo!)

[Marsila]

.. When it comes to how I am feeling any given day, I have adopted the motto...when in doubt? wait it out! ie: I will take the day off from training, and I will actually feel better the following day for it. This idea is even better for those into their mid 30's and up...

This is very true, and just to add a bit to why it is like that with our bodies, is when we use up muscle, the energy store there, glycogen is used up and need to be replenished before we work out again.

also tissues need to be repaired, and our bodies should get a chance at removing the chemical build up that happens from working out.

[conk]

So right Nearing. Sat fats have a bad reputation, undeserved.

In getting in shape do not forget your flexibility. A strong, flexible body allows it's energy to flow properly. Many who have suffered from various dis-eases have recovered from simply beginning Yoga or other flexibility routines.

[New Dawn]

Cool, some good advice there! Thanks everyone! :)