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Health and Fitness thread
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Health and Fitness threadPosted:
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Status: Offline
Joined: Mar 28, 201113Year Member
Posts: 4,633
Reputation Power: 1090
Health and Fitness thread
Reason I am making this thread is because will summer approaching some people may want to shred a few pounds and build some muscle.
I have studied health and fitness in both school and college so I do know a fair bit about the subject.
I also have had quite a few personal trainers and obviously they have passed their knowledge onto me which I am prepared to pass it onto you guys.
I will keep the workouts as home friendly as possible but I will also include some gym workouts.
Before anyone says this is a gaming site, this is the sports section so why not post this.
I would like to thank: Bodytrainer For the images that show how some workouts are done.
Fact I Would Like To Share:
You can not turn fat into muscle tissue, that would be like turning bone into hair.
It doesn't work like that. For the simple fact that they are different organs.
You will gain muscle while you loose fat. So it may seem like your turning the fat into muscle.
Which is no doubt that is how the myth came about.
Body Muscle Structure
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Muscle Workouts
Pectoralis
Triceps
Biceps
Rectus Abdominis
Deltoid
Workout Foods
Chocolate
Fruit
Oatmeal
Yogurt
Weight Loss
Refueling your body
Stretching
Swimming
Running
To avoid injury and enjoy the experience, its essential to ease yourself into running slowly and increase your pace and distance gradually over several outings. Start each run with a gentle warm-up of at least five minutes. This can include quick walking, marching on the spot, knee lifts, side stepping and climbing stairs.
If you have any questions, feel free to PM me.
Motivating yourself.
Recommended foods and why
Keeping hydrated
Reason I am making this thread is because will summer approaching some people may want to shred a few pounds and build some muscle.
I have studied health and fitness in both school and college so I do know a fair bit about the subject.
I also have had quite a few personal trainers and obviously they have passed their knowledge onto me which I am prepared to pass it onto you guys.
I will keep the workouts as home friendly as possible but I will also include some gym workouts.
Before anyone says this is a gaming site, this is the sports section so why not post this.
I would like to thank: Bodytrainer For the images that show how some workouts are done.
Fact I Would Like To Share:
You can not turn fat into muscle tissue, that would be like turning bone into hair.
It doesn't work like that. For the simple fact that they are different organs.
You will gain muscle while you loose fat. So it may seem like your turning the fat into muscle.
Which is no doubt that is how the myth came about.
Body Muscle Structure
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[ Register or Signin to view external links. ]
Muscle Workouts
Pectoralis
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Water bottles triceps extension, standing, one arm
Behind head as far as possible. Don't hit your neck or back with bottle. Return and repeat.
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Dumbbell triceps extension, standing, one arm
Behind head as far as possible. Return and Repeat.
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Water bottles triceps extension, standing, one arm
Behind head as far as possible. Don't hit your neck or back with bottle. Return and repeat.
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Dumbbell triceps extension, standing, one arm
Behind head as far as possible. Return and Repeat.
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Dumbbell rear delt raise
Up above sholder until perpendicular to the floor, return and repeat.
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Water bottles lateral raise
Bring arms up to the side until arms are parallel to the floor. Keep elbows fixed throughout motion, return and repeat
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Table row
Bull your chest up until it reaches the table. Return until your body is just before reaching the floor and repeat
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Water bottles front raise
Rise up until upper body arms are parallel to the floor but slightly higher, return and repeat
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Dumbbell rear delt raise
Up above sholder until perpendicular to the floor, return and repeat.
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Water bottles lateral raise
Bring arms up to the side until arms are parallel to the floor. Keep elbows fixed throughout motion, return and repeat
[ Register or Signin to view external links. ]
Table row
Bull your chest up until it reaches the table. Return until your body is just before reaching the floor and repeat
[ Register or Signin to view external links. ]
Water bottles front raise
Rise up until upper body arms are parallel to the floor but slightly higher, return and repeat
[ Register or Signin to view external links. ]
Workout Foods
Chocolate
The bioactive compounds tyramine and phenylethylamine found in chocolate can provide you with an energy boost with an intense exercise session.
However, chocolate is paced with sugar, calories, fat and caffeine, so don't go overboard.
Your best bet would be to eat dark chocolate. Dark chocolate contains the lowest calories and the most antioxidants.
However, chocolate is paced with sugar, calories, fat and caffeine, so don't go overboard.
Your best bet would be to eat dark chocolate. Dark chocolate contains the lowest calories and the most antioxidants.
Although it is wildly believed that the sugar levels in bananas can make you fat, bananas are actually a very digestible form of carbohydrate. Furthermore, bananas are packed with potassium, which aids are maintaining proper nerve and muscle function. Since your body doesn't store these nutrients for long periods of time, An intense workout can make your potassium levels drop. Apples, peaches, pineapples, and grapes are also good choices for an energizing snack.
Since oats are full of fiber, they are low on glycemic index.
Therefore, the carbohydrates are released into your bloodstream gradually, keeping your energy levels constant during your workout.
They also contain B vitamins, which are energizing, stress-lowering, and help to convert carbohydrates into energy.
Therefore, the carbohydrates are released into your bloodstream gradually, keeping your energy levels constant during your workout.
They also contain B vitamins, which are energizing, stress-lowering, and help to convert carbohydrates into energy.
The magnesium in yogurt can give you an energy kick for your workout as it activates enzymes that are involved in the metabolism of protein carbs. It also provides the explosive source of energy used for lifting weights. Therefore, yogurt is a good choice before cardio and weight training sessions.
Weight Loss
If you wish to loose weight I would recommend setting yourself a an "eating window"
Now, "eating windows" can be anywhere between 6 to 8 hours a day.
Basically the way the "Eating window diet" works is you eat what ever you want within the eating window (Obviously don't go over the top. Still getting you're calories) but when you are not eating after your eating window is finished you will begin to feel hungry. While you're feeling hungry your body starts to burn the stored fat on your body. Which I personally believe is the easiest way to loose weight. While you are not eating it is important to keep drinking water, keeping yourself hydrated.
The way you loose weight is to burn more calories than you take in so the Eating Window diet works great even if you are not going to the gym. Obviously if you are going to the gym you will loose more because of the workout that will be helping you burn more.
These guys have some awesome tips when it comes to loosing weight. Check them out:
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Now, "eating windows" can be anywhere between 6 to 8 hours a day.
Basically the way the "Eating window diet" works is you eat what ever you want within the eating window (Obviously don't go over the top. Still getting you're calories) but when you are not eating after your eating window is finished you will begin to feel hungry. While you're feeling hungry your body starts to burn the stored fat on your body. Which I personally believe is the easiest way to loose weight. While you are not eating it is important to keep drinking water, keeping yourself hydrated.
The way you loose weight is to burn more calories than you take in so the Eating Window diet works great even if you are not going to the gym. Obviously if you are going to the gym you will loose more because of the workout that will be helping you burn more.
These guys have some awesome tips when it comes to loosing weight. Check them out:
[ Register or Signin to view external links. ]
As you become more active, you will need more food, but not just any food.
You need healthy energy-laden food, that will jump start your next day and not weigh it down.
Not getting enough sleep comes at a expense to your immune system.
Your much more likely to get sick if you don't give your body the energy or time to fight against infections, viruses and bacteria.
You'll take longer to recover from common conditions like a cold.
You need healthy energy-laden food, that will jump start your next day and not weigh it down.
- Cutout unhealthy snacks and replacing them with fruits and vegetables.
- Drink 8-10 glasses of water every day. It keeps you hydrated through out the day, promoting optional metabolic activity.
Not getting enough sleep comes at a expense to your immune system.
Your much more likely to get sick if you don't give your body the energy or time to fight against infections, viruses and bacteria.
You'll take longer to recover from common conditions like a cold.
Stretching is extremely important when it comes to sports.
For the simple fact that you can cause a injury by not stretching.
Stretching can take as little time as 10 minutes
It might sound like it wouldn't have an effect but stretching provides benefits to the body while working out.
For the simple fact that you can cause a injury by not stretching.
Stretching can take as little time as 10 minutes
It might sound like it wouldn't have an effect but stretching provides benefits to the body while working out.
- Benefits Provided:
- Decreases pain and soreness after exercise
- Improves circulation
- Improves range of motion
- Improves posture
- Decreases muscle tension
- Reduces muscle soreness
- Improves your ability to relax
- Allows time for mental training, such as visualization
Stretching your muscles can come in the form or a warm up and cool down.
Warm Up:
- Helps to rise blood temperature
- Increases blood flow
- Promotes oxygen supply to the muscles
- Helps prepare the mind, muscles and joints for the physical exercise to come
Cool Down:
- Prevents blood from pooling in your limbs
- Helps prevent waste products, such as lactic acid, from building up in the muscles
- Helps your muscles and tendons relax and loosen, stopping them from becoming stiff and tight.
As many of you will know swimming is one of the best sports.
Swimming works all of your muscles and also relaxes them.
Swimming is a great way to cool down and is very good for your health.
You want to avoid eating fatty foods such as: (Crisps, Chips, Fast Foods..)
Reason for this is because while swimming if you eat something like the above before your More prone to getting an injury.
A injury is swimming can be very dangerous.
Foods I recommend you eat: (Fruits, Rice, Cereals..)
Something light, the few foods stated also give out a good amount of energy needed to swim.
Eating fatty foods could lead to a stitch. A stitch could be extremely dangerous while swimming.
A stitch which is caused by fluids which the body finds hart to digest.
This causes that gut to tug on the ligaments Ccnnecting it to the diaphragm.
Swimming works all of your muscles and also relaxes them.
Swimming is a great way to cool down and is very good for your health.
- Swimming is a low-impact short which puts little stress on bones and joints.
- Our body's natural position is upright, but when we swim, he turn it horizontal. this helps improve respiratory secretions and improves breathing.
- Swimming can burn 500 calories an hour
- Swimming also because blood pressure and normalizes your pulse rate.
You want to avoid eating fatty foods such as: (Crisps, Chips, Fast Foods..)
Reason for this is because while swimming if you eat something like the above before your More prone to getting an injury.
A injury is swimming can be very dangerous.
Foods I recommend you eat: (Fruits, Rice, Cereals..)
Something light, the few foods stated also give out a good amount of energy needed to swim.
Eating fatty foods could lead to a stitch. A stitch could be extremely dangerous while swimming.
A stitch which is caused by fluids which the body finds hart to digest.
This causes that gut to tug on the ligaments Ccnnecting it to the diaphragm.
Running
To avoid injury and enjoy the experience, its essential to ease yourself into running slowly and increase your pace and distance gradually over several outings. Start each run with a gentle warm-up of at least five minutes. This can include quick walking, marching on the spot, knee lifts, side stepping and climbing stairs.
If you have any questions, feel free to PM me.
Motivating yourself.
Improve your running
If you're looking to improve your running, why not try the NHS Choices 5K+ running podcasts. Each podcast in the series provides a structured run with running music and coaching to develop your running technique, speed and stamina.
Set yourself a goal
Whatever your level, setting goals is important for staying focused and motivated. Make your goals realistic to avoid becoming demoralised. Training for a race, such as a 5K, or a charity run is a good way to keep going. For more information on running events and training for a run, go to runbritain or parkrun.
Run with a friend
It really helps to have someone about the same level of ability as you to run with. Youll encourage each other when youre not so keen to run. You'll feel you don't want to let your running partner down, and this will help motivate you. Find a running partner on realbuzz or Jogging buddy.
Keep a diary
Keep a diary of your runs. Note down each run, including your route, distance, time, weather conditions and how you felt. That way, whenever your motivation is flagging, you can look back and be encouraged by how much youve improved. Check out Real Buzzs running blogs.
Mix it up
Keep your running interesting by adding variety. Running the same route over and over again can become boring. Vary your distances and routes. Use Real Buzzs route planner to find, record and share your favourite running routes.
Recommend Apps
RunKeeper
Get Running
Livestrong Calorie Tracker
Run Coach
MapMyRun
If you're looking to improve your running, why not try the NHS Choices 5K+ running podcasts. Each podcast in the series provides a structured run with running music and coaching to develop your running technique, speed and stamina.
Set yourself a goal
Whatever your level, setting goals is important for staying focused and motivated. Make your goals realistic to avoid becoming demoralised. Training for a race, such as a 5K, or a charity run is a good way to keep going. For more information on running events and training for a run, go to runbritain or parkrun.
Run with a friend
It really helps to have someone about the same level of ability as you to run with. Youll encourage each other when youre not so keen to run. You'll feel you don't want to let your running partner down, and this will help motivate you. Find a running partner on realbuzz or Jogging buddy.
Keep a diary
Keep a diary of your runs. Note down each run, including your route, distance, time, weather conditions and how you felt. That way, whenever your motivation is flagging, you can look back and be encouraged by how much youve improved. Check out Real Buzzs running blogs.
Mix it up
Keep your running interesting by adding variety. Running the same route over and over again can become boring. Vary your distances and routes. Use Real Buzzs route planner to find, record and share your favourite running routes.
Recommend Apps
RunKeeper
Get Running
Livestrong Calorie Tracker
Run Coach
MapMyRun
Eggs
One egg fulfills about 10 percent of your daily protein needs. Egg protein is the most complete food protein short of human breast milk, which means the protein in eggs contains all the crucial amino acids your hard-working muscles need to promote recovery.
Sweet Potatoes
Sweet potatoes are also a good source of vitamin C, potassium, iron, and the two trace minerals manganese and copper. Many runners fail to meet their manganese and copper needs, which can have an impact on performance since these minerals are crucial for healthy muscle function.
Whole-Grain Cereal with Protein
Look for whole-grain cereals that offer at least five grams of fiber and at least eight grams of protein. If you pour on a cup of milk or soymilk, you'll get 30 to 40 percent of your protein needs as a runner in one bowl. Other high-protein/high-fiber cereals include Nature's Path Optimum Rebound and Back to Nature Flax & Fiber Crunch.
Oranges
Eat enough oranges and you may experience less muscle soreness after hard workouts such as downhill running. Why? Oranges supply over 100 percent of the DV for the antioxidant vitamin C, and a recent study from the University of North Carolina Greensboro showed that taking vitamin C supplements for two weeks prior to challenging arm exercises helped alleviate muscle soreness.
One egg fulfills about 10 percent of your daily protein needs. Egg protein is the most complete food protein short of human breast milk, which means the protein in eggs contains all the crucial amino acids your hard-working muscles need to promote recovery.
Sweet Potatoes
Sweet potatoes are also a good source of vitamin C, potassium, iron, and the two trace minerals manganese and copper. Many runners fail to meet their manganese and copper needs, which can have an impact on performance since these minerals are crucial for healthy muscle function.
Whole-Grain Cereal with Protein
Look for whole-grain cereals that offer at least five grams of fiber and at least eight grams of protein. If you pour on a cup of milk or soymilk, you'll get 30 to 40 percent of your protein needs as a runner in one bowl. Other high-protein/high-fiber cereals include Nature's Path Optimum Rebound and Back to Nature Flax & Fiber Crunch.
Oranges
Eat enough oranges and you may experience less muscle soreness after hard workouts such as downhill running. Why? Oranges supply over 100 percent of the DV for the antioxidant vitamin C, and a recent study from the University of North Carolina Greensboro showed that taking vitamin C supplements for two weeks prior to challenging arm exercises helped alleviate muscle soreness.
The current advice about running and hydration is very simple. Try to drink to thirst. Scientific evidence says that drinking when you're thirsty can help prevent underhydrating (which can lead to dehydration) and overhydrating, which can lead to hyponatremia (low blood salt level due to abnormal fluid retention).
Don't forget to rehydrate with water or a sports drink after your run. You should drink 20 to 24 fl oz. of water for every pound lost. If your urine is dark yellow after your run, you need to keep rehydrating. It should be a light lemonade color.
Don't forget to rehydrate with water or a sports drink after your run. You should drink 20 to 24 fl oz. of water for every pound lost. If your urine is dark yellow after your run, you need to keep rehydrating. It should be a light lemonade color.
Last edited by Bank ; edited 10 times in total
The following 9 users thanked Bank for this useful post:
Appze (05-04-2013), nblz (05-02-2013), DownRight (04-29-2013), XenoChrist (04-29-2013), Fnatic (04-18-2013), JFRO (04-17-2013), -Snowflake (04-07-2013), Activez- (04-07-2013), Dyphate (04-02-2013)
#2. Posted:
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Hey man! Nice thread, this might help many people I am doing sit-ups and push ups right now.
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#3. Posted:
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Joined: Mar 08, 201311Year Member
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Hope this helps people bro but only a few really take interest in thread's like this I made a large one like yours before and I got like 5 replys, good work though.
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#4. Posted:
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Nice thread again man.
I know many people that need this lol
Keep it up
Ez-
I know many people that need this lol
Keep it up
Ez-
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#5. Posted:
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Great thread really good for basic's
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#6. Posted:
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nie one man, im actually starting a fitness and exercise course in august in college, i got accepted last month cant wait!!
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#7. Posted:
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Thanks for the feedback guys. I have now added Swimming and Weight loss sections.
Check them out, more coming soon.
Check them out, more coming soon.
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#8. Posted:
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WOW nice Thread Dude It Should Be a Sticky!
Cheers
Cheers
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#9. Posted:
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nice post and everthing but just do pushups haaha
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#10. Posted:
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This is a very nice thred. I will definitely be referring to this a lot. You spend quit some time on this I can tell
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