Bluemoon Fitness Thread

[Coltrane]

...I work in an office that is not open to the public...my co-workers and I have started a push-up routine (doing 20 reps or so every 15-30 minutes)...one of the guys knocked out over 1,200 last week during work hours...

What are you hoping to achieve by such?

not being lazy

 

[FantasyIreland]

Is that it?

So,no strength improvements? or endurance? or flexibility? or posture improvement? or simply to look good in a T shirt?

Just not to be lazy?

 

[Nervous Nedum]

Hi fellas,

Looking for some advice,
I basically want to get fitter and stronger and have just started out running and doing work with dumbbells. I am going to do this for a few weeks then join the gym :)

Here is what I do at the moment;
20mins run-1.5mile-2mile depending on how fast I push myself.

20mins Weight session, Dumbbell Bench Press, Alternated Biceps Curl, Shoulder Press, Triceps Kickback, Kneeling One Arm Row, Lateral Raise, Lying Fly, Upright Row, Stationary Lunge and Toe Raise.
I do 10 reps x 3 sets of each of those exercises :)

A typical day in terms of diet;

Breakfast- Porridge and fruit
Snack, fruit of some kind.
Lunch, pasta with chicken, rice and fish, leafy salad with chicken, wholemeal sandwich of some kind.
Dinner, similar to lunch but a bigger portion and more variety in terms of different meats and having noodles, rice, pasta, cous cous and so on.

Drinks, other than the weekend drink water throughout the week. Depending on if I go out or not I will drink alcohol on the weekend but I am cutting down by skipping rounds and so on.

Good on you for changing your lifestyle mate. The first step is always the hardest.

I don't know what size/weight you are but if you are unfit/overweight, then don't exert yourself too much to start with.
You need to build it up gradually. Otherwise, you will be sore/tired and could possibly injure yourself or worse. This is likely to deter you from carrying on in the future. Also, what is the point of leathering it and then being sore for 4-5 days?

One good thing that I use is HIIT training (High Impact Intensity Training), where I go on a static bike for say 15 minutes and do 1 minute normal, then 30 seconds as fast as you can. This burns the thighs, but it also helps to kickstart your metabolism, which will ultimately help your body to burn energy and fat.

With regards to the weights, start off low with something you are comfortable with. Your muscles need to acclimatise to being used again.
As you build up, always go for form rather than weight.
Many of the good exercise sites, such as 'Muscle and Fitness' and 'Bodybuilding.com' have videos to show you how and also have programmes for beginners.
If you watch some of the numbnuts in the gym, they try and bench press say 30kgs, but only do one with good form before they need a friend to 'spot' them, solely to save face. It is a total waste of a workout as they are using many other muscles to accomodate the extra weight, instead of lowering and doing the press correctly to specifically target the pecs. Plus there is a chance of serious injury.

As you get fitter and your muscles become stronger, you will adjust your programme and diet/supplements to suit you. ie. tone up or increase muscle size.

Hope this is of some help and again, good on you for getting out there and doing it

(None of the above is intended to be patronising in any way, shape or form. I hope it doesn't come across like that but as you know, the written word can be taken in many different ways!)

GOOD LUCK MATE

Sorry to be a pedant but HIIT stands for 'High-intensity interval training'.

Lots of good advice in there by the way!

 

[macmanson]

Started doing a BodyPump class (http://w3.lesmills.com/global/en/classes/bodypump/about-bodypump/) on M & W's at the local gym about 3 weeks ago. I then do a heavier strength training day on Friday using compound movements. Been playing 7-a-side on 1 night a week, but will be starting 11-a-side on Fridays, which is what I'm hoping to get in better shape for endurance wise. I've been able to trim the belly a bit in the process but hoping to be a better endurance runner in the coming months.

 

[Salford_Blue]

Just a thought for those who want to do something, but can't justify the monthly membership.

I have had several gym memberships over the years but now do mine at home in the back room.

I got a copy of P90X, bought some dumbbells and a pull up bar and I'm off.

Dumbbells cost £40 and pull-up bar was £12 from Asda.

So for the cost of under two months gym membership, I can do it at home.

If you get a copy of the Insanity workout (which is exactly what it says, so be warned!!!), you needn't spend owt.

 

[Danamy]

Just thought I'd give this a bump and see how everyone's getting on?

Now the footy seasons over and my binge drinking has stopped I've taken back to the streets running and got the bug again.

I've also been recommended an app called myfitnesspal which tracks your diet and nutrition, it also helps with your highs and lows on intake, it's early stages but it looks good, just wondered if anyone else uses it and what they think?

 

[decmancity]

Hi fellas,

Looking for some advice,
I basically want to get fitter and stronger and have just started out running and doing work with dumbbells. I am going to do this for a few weeks then join the gym :)

Here is what I do at the moment;
20mins run-1.5mile-2mile depending on how fast I push myself.

20mins Weight session, Dumbbell Bench Press, Alternated Biceps Curl, Shoulder Press, Triceps Kickback, Kneeling One Arm Row, Lateral Raise, Lying Fly, Upright Row, Stationary Lunge and Toe Raise.
I do 10 reps x 3 sets of each of those exercises :)

A typical day in terms of diet;

Breakfast- Porridge and fruit
Snack, fruit of some kind.
Lunch, pasta with chicken, rice and fish, leafy salad with chicken, wholemeal sandwich of some kind.
Dinner, similar to lunch but a bigger portion and more variety in terms of different meats and having noodles, rice, pasta, cous cous and so on.

Drinks, other than the weekend drink water throughout the week. Depending on if I go out or not I will drink alcohol on the weekend but I am cutting down by skipping rounds and so on.

Good on you for changing your lifestyle mate. The first step is always the hardest.

I don't know what size/weight you are but if you are unfit/overweight, then don't exert yourself too much to start with.
You need to build it up gradually. Otherwise, you will be sore/tired and could possibly injure yourself or worse. This is likely to deter you from carrying on in the future. Also, what is the point of leathering it and then being sore for 4-5 days?

One good thing that I use is HIIT training (High Impact Intensity Training), where I go on a static bike for say 15 minutes and do 1 minute normal, then 30 seconds as fast as you can. This burns the thighs, but it also helps to kickstart your metabolism, which will ultimately help your body to burn energy and fat.

With regards to the weights, start off low with something you are comfortable with. Your muscles need to acclimatise to being used again.
As you build up, always go for form rather than weight.
Many of the good exercise sites, such as 'Muscle and Fitness' and 'Bodybuilding.com' have videos to show you how and also have programmes for beginners.
If you watch some of the numbnuts in the gym, they try and bench press say 30kgs, but only do one with good form before they need a friend to 'spot' them, solely to save face. It is a total waste of a workout as they are using many other muscles to accomodate the extra weight, instead of lowering and doing the press correctly to specifically target the pecs. Plus there is a chance of serious injury.

As you get fitter and your muscles become stronger, you will adjust your programme and diet/supplements to suit you. ie. tone up or increase muscle size.

Hope this is of some help and again, good on you for getting out there and doing it

(None of the above is intended to be patronising in any way, shape or form. I hope it doesn't come across like that but as you know, the written word can be taken in many different ways!)

GOOD LUCK MATE

I never thanked you for this post mate but I just want to say just over a month later and I am seeing real improvements, doing more reps and sets with the weights and running further and faster seemingly every week.

I am still struggling a bit with my diet and I think this is why I haven't changed much in terms of body shape and look.

I am averaging around 2000 calories a day looking at MyFitnessPal which seems about right for my size and weight if I want to lose weight.
I think I need to cut out carbs more and add more protein I think, or at least swap out the carbs I have eg pasta and rice for the healthier alternative eg brown rice.

I still haven't joined the gym which has been a mixture of lazyness and money really. I am just working out at home with dumbells and going for runs around the local park.

I am looking at joining the gym sometime next week however, anyone on here recommend a good plan to start off with? which exercises and so on.
There are millions online so I have plenty of choice but I just want to see what you fellas would recommend.
Cheers.

 

[ManCitizens.]

Hi fellas,

Looking for some advice,
I basically want to get fitter and stronger and have just started out running and doing work with dumbbells. I am going to do this for a few weeks then join the gym :)

Here is what I do at the moment;
20mins run-1.5mile-2mile depending on how fast I push myself.

20mins Weight session, Dumbbell Bench Press, Alternated Biceps Curl, Shoulder Press, Triceps Kickback, Kneeling One Arm Row, Lateral Raise, Lying Fly, Upright Row, Stationary Lunge and Toe Raise.
I do 10 reps x 3 sets of each of those exercises :)

A typical day in terms of diet;

Breakfast- Porridge and fruit
Snack, fruit of some kind.
Lunch, pasta with chicken, rice and fish, leafy salad with chicken, wholemeal sandwich of some kind.
Dinner, similar to lunch but a bigger portion and more variety in terms of different meats and having noodles, rice, pasta, cous cous and so on.

Drinks, other than the weekend drink water throughout the week. Depending on if I go out or not I will drink alcohol on the weekend but I am cutting down by skipping rounds and so on.

Good on you for changing your lifestyle mate. The first step is always the hardest.

I don't know what size/weight you are but if you are unfit/overweight, then don't exert yourself too much to start with.
You need to build it up gradually. Otherwise, you will be sore/tired and could possibly injure yourself or worse. This is likely to deter you from carrying on in the future. Also, what is the point of leathering it and then being sore for 4-5 days?

One good thing that I use is HIIT training (High Impact Intensity Training), where I go on a static bike for say 15 minutes and do 1 minute normal, then 30 seconds as fast as you can. This burns the thighs, but it also helps to kickstart your metabolism, which will ultimately help your body to burn energy and fat.

With regards to the weights, start off low with something you are comfortable with. Your muscles need to acclimatise to being used again.
As you build up, always go for form rather than weight.
Many of the good exercise sites, such as 'Muscle and Fitness' and 'Bodybuilding.com' have videos to show you how and also have programmes for beginners.
If you watch some of the numbnuts in the gym, they try and bench press say 30kgs, but only do one with good form before they need a friend to 'spot' them, solely to save face. It is a total waste of a workout as they are using many other muscles to accomodate the extra weight, instead of lowering and doing the press correctly to specifically target the pecs. Plus there is a chance of serious injury.

As you get fitter and your muscles become stronger, you will adjust your programme and diet/supplements to suit you. ie. tone up or increase muscle size.

Hope this is of some help and again, good on you for getting out there and doing it

(None of the above is intended to be patronising in any way, shape or form. I hope it doesn't come across like that but as you know, the written word can be taken in many different ways!)

GOOD LUCK MATE

I never thanked you for this post mate but I just want to say just over a month later and I am seeing real improvements, doing more reps and sets with the weights and running further and faster seemingly every week.

I am still struggling a bit with my diet and I think this is why I haven't changed much in terms of body shape and look.

I am averaging around 2000 calories a day looking at MyFitnessPal which seems about right for my size and weight if I want to lose weight.
I think I need to cut out carbs more and add more protein I think, or at least swap out the carbs I have eg pasta and rice for the healthier alternative eg brown rice.

I still haven't joined the gym which has been a mixture of lazyness and money really. I am just working out at home with dumbells and going for runs around the local park.

I am looking at joining the gym sometime next week however, anyone on here recommend a good plan to start off with? which exercises and so on.
There are millions online so I have plenty of choice but I just want to see what you fellas would recommend.
Cheers.

ON MFP the default setting for protein is about 15% which is too low IMO. Maybe adjust that if you've stuck to the macros.

 

[Balti]

Hi fellas,

Looking for some advice,
I basically want to get fitter and stronger and have just started out running and doing work with dumbbells. I am going to do this for a few weeks then join the gym :)

Here is what I do at the moment;
20mins run-1.5mile-2mile depending on how fast I push myself.

20mins Weight session, Dumbbell Bench Press, Alternated Biceps Curl, Shoulder Press, Triceps Kickback, Kneeling One Arm Row, Lateral Raise, Lying Fly, Upright Row, Stationary Lunge and Toe Raise.
I do 10 reps x 3 sets of each of those exercises :)

A typical day in terms of diet;

Breakfast- Porridge and fruit
Snack, fruit of some kind.
Lunch, pasta with chicken, rice and fish, leafy salad with chicken, wholemeal sandwich of some kind.
Dinner, similar to lunch but a bigger portion and more variety in terms of different meats and having noodles, rice, pasta, cous cous and so on.

Drinks, other than the weekend drink water throughout the week. Depending on if I go out or not I will drink alcohol on the weekend but I am cutting down by skipping rounds and so on.

Good on you for changing your lifestyle mate. The first step is always the hardest.

I don't know what size/weight you are but if you are unfit/overweight, then don't exert yourself too much to start with.
You need to build it up gradually. Otherwise, you will be sore/tired and could possibly injure yourself or worse. This is likely to deter you from carrying on in the future. Also, what is the point of leathering it and then being sore for 4-5 days?

One good thing that I use is HIIT training (High Impact Intensity Training), where I go on a static bike for say 15 minutes and do 1 minute normal, then 30 seconds as fast as you can. This burns the thighs, but it also helps to kickstart your metabolism, which will ultimately help your body to burn energy and fat.

With regards to the weights, start off low with something you are comfortable with. Your muscles need to acclimatise to being used again.
As you build up, always go for form rather than weight.
Many of the good exercise sites, such as 'Muscle and Fitness' and 'Bodybuilding.com' have videos to show you how and also have programmes for beginners.
If you watch some of the numbnuts in the gym, they try and bench press say 30kgs, but only do one with good form before they need a friend to 'spot' them, solely to save face. It is a total waste of a workout as they are using many other muscles to accomodate the extra weight, instead of lowering and doing the press correctly to specifically target the pecs. Plus there is a chance of serious injury.

As you get fitter and your muscles become stronger, you will adjust your programme and diet/supplements to suit you. ie. tone up or increase muscle size.

Hope this is of some help and again, good on you for getting out there and doing it

(None of the above is intended to be patronising in any way, shape or form. I hope it doesn't come across like that but as you know, the written word can be taken in many different ways!)

GOOD LUCK MATE

I never thanked you for this post mate but I just want to say just over a month later and I am seeing real improvements, doing more reps and sets with the weights and running further and faster seemingly every week.

I am still struggling a bit with my diet and I think this is why I haven't changed much in terms of body shape and look.

I am averaging around 2000 calories a day looking at MyFitnessPal which seems about right for my size and weight if I want to lose weight.
I think I need to cut out carbs more and add more protein I think, or at least swap out the carbs I have eg pasta and rice for the healthier alternative eg brown rice.

I still haven't joined the gym which has been a mixture of lazyness and money really. I am just working out at home with dumbells and going for runs around the local park.

I am looking at joining the gym sometime next week however, anyone on here recommend a good plan to start off with? which exercises and so on.
There are millions online so I have plenty of choice but I just want to see what you fellas would recommend.
Cheers.

I used myfitnesspal and cut the calories to about 1300/ 1500 per day and cut out the carbs in the evening and the weight dropped off with regular moderate exercise

work out more and you can eat more though of course ~:-)

Good Luck

 

[Danamy]

Good on you for changing your lifestyle mate. The first step is always the hardest.

I don't know what size/weight you are but if you are unfit/overweight, then don't exert yourself too much to start with.
You need to build it up gradually. Otherwise, you will be sore/tired and could possibly injure yourself or worse. This is likely to deter you from carrying on in the future. Also, what is the point of leathering it and then being sore for 4-5 days?

One good thing that I use is HIIT training (High Impact Intensity Training), where I go on a static bike for say 15 minutes and do 1 minute normal, then 30 seconds as fast as you can. This burns the thighs, but it also helps to kickstart your metabolism, which will ultimately help your body to burn energy and fat.

With regards to the weights, start off low with something you are comfortable with. Your muscles need to acclimatise to being used again.
As you build up, always go for form rather than weight.
Many of the good exercise sites, such as 'Muscle and Fitness' and 'Bodybuilding.com' have videos to show you how and also have programmes for beginners.
If you watch some of the numbnuts in the gym, they try and bench press say 30kgs, but only do one with good form before they need a friend to 'spot' them, solely to save face. It is a total waste of a workout as they are using many other muscles to accomodate the extra weight, instead of lowering and doing the press correctly to specifically target the pecs. Plus there is a chance of serious injury.

As you get fitter and your muscles become stronger, you will adjust your programme and diet/supplements to suit you. ie. tone up or increase muscle size.

Hope this is of some help and again, good on you for getting out there and doing it

(None of the above is intended to be patronising in any way, shape or form. I hope it doesn't come across like that but as you know, the written word can be taken in many different ways!)

GOOD LUCK MATE

I never thanked you for this post mate but I just want to say just over a month later and I am seeing real improvements, doing more reps and sets with the weights and running further and faster seemingly every week.

I am still struggling a bit with my diet and I think this is why I haven't changed much in terms of body shape and look.

I am averaging around 2000 calories a day looking at MyFitnessPal which seems about right for my size and weight if I want to lose weight.
I think I need to cut out carbs more and add more protein I think, or at least swap out the carbs I have eg pasta and rice for the healthier alternative eg brown rice.

I still haven't joined the gym which has been a mixture of lazyness and money really. I am just working out at home with dumbells and going for runs around the local park.

I am looking at joining the gym sometime next week however, anyone on here recommend a good plan to start off with? which exercises and so on.
There are millions online so I have plenty of choice but I just want to see what you fellas would recommend.
Cheers.

ON MFP the default setting for protein is about 15% which is too low IMO. Maybe adjust that if you've stuck to the macros.

It all depends which product you select or use to be honest, i use Reflex - Micro Whey Chocolate and the readings are differant from other protein shakes.

If you want to be exact on your readings you can manually input all the details from the product you use if you like?<br /><br />-- 31 May 2013 14:44 --<br /><br />

Good on you for changing your lifestyle mate. The first step is always the hardest.

I don't know what size/weight you are but if you are unfit/overweight, then don't exert yourself too much to start with.
You need to build it up gradually. Otherwise, you will be sore/tired and could possibly injure yourself or worse. This is likely to deter you from carrying on in the future. Also, what is the point of leathering it and then being sore for 4-5 days?

One good thing that I use is HIIT training (High Impact Intensity Training), where I go on a static bike for say 15 minutes and do 1 minute normal, then 30 seconds as fast as you can. This burns the thighs, but it also helps to kickstart your metabolism, which will ultimately help your body to burn energy and fat.

With regards to the weights, start off low with something you are comfortable with. Your muscles need to acclimatise to being used again.
As you build up, always go for form rather than weight.
Many of the good exercise sites, such as 'Muscle and Fitness' and 'Bodybuilding.com' have videos to show you how and also have programmes for beginners.
If you watch some of the numbnuts in the gym, they try and bench press say 30kgs, but only do one with good form before they need a friend to 'spot' them, solely to save face. It is a total waste of a workout as they are using many other muscles to accomodate the extra weight, instead of lowering and doing the press correctly to specifically target the pecs. Plus there is a chance of serious injury.

As you get fitter and your muscles become stronger, you will adjust your programme and diet/supplements to suit you. ie. tone up or increase muscle size.

Hope this is of some help and again, good on you for getting out there and doing it

(None of the above is intended to be patronising in any way, shape or form. I hope it doesn't come across like that but as you know, the written word can be taken in many different ways!)

GOOD LUCK MATE

I never thanked you for this post mate but I just want to say just over a month later and I am seeing real improvements, doing more reps and sets with the weights and running further and faster seemingly every week.

I am still struggling a bit with my diet and I think this is why I haven't changed much in terms of body shape and look.

I am averaging around 2000 calories a day looking at MyFitnessPal which seems about right for my size and weight if I want to lose weight.
I think I need to cut out carbs more and add more protein I think, or at least swap out the carbs I have eg pasta and rice for the healthier alternative eg brown rice.

I still haven't joined the gym which has been a mixture of lazyness and money really. I am just working out at home with dumbells and going for runs around the local park.

I am looking at joining the gym sometime next week however, anyone on here recommend a good plan to start off with? which exercises and so on.
There are millions online so I have plenty of choice but I just want to see what you fellas would recommend.
Cheers.

I used myfitnesspal and cut the calories to about 1300/ 1500 per day and cut out the carbs in the evening and the weight dropped off with regular moderate exercise

work out more and you can eat more though of course ~:-)

Good Luck

I've managed to get mine down to 1560 but only started running again in the last 2 weeks so should start seeing results soon.