Fitness recommendation

[IllegalArgument]

We have had a few threads on exercise and fitness recently.

I want to hear folks recommendation on books and training programs that actually work.

Or at least website were there is good solid information.

[kittynh]

hmmm, all I know is you should take fish oil.

And I like some really nice walking style tapes and a basic belly dancer tape for working out. But I'm just into doing what my doctor says, simple workout, careful but not crazy diet. And fish oil is big with her for some reason.

I'm a really good source for people that don't want a six pack, but want to help their health.

El Greco is a wonderful source of knowledge if you want to look like a Greek god.

I think sometimes people get overwhelmed and feel they have to do a LOT. You have to do a LOT to look really hot.

And the surgeon general wants everyone to take a multi vitamin everyday. Really.

[Xin]

Not to sound trite (too late), but what it takes is commitment commitment commitment. Do something everyday. Doesn't matter what it is. Just go be active. Walk the dog. Go for a bike ride. Take the kids to the...well taking kids anywhere will keep you active!
If you enter into a vigorous/serious excercise program remeber to take a day off now and then so your body can heal up. Otherwise you can tear down muscle and bone and end up taking an enforced time off from the program.
Joining a club, any club, (...ok not the chess club) can help motivate/enforce the excercise if there are scheduled events/classes.
Get a partner to excercise with. Same reason as the club. Motovation.
Good luck!

[Barbrae]

I want to hear folks recommendation on books and training programs that actually work.

.

the programs that really work are the ones you will actually do. in other words, when it comes to activities you need to find ones that you will enjoy so you will stick with it.

[Suezoled]

the programs that really work are the ones you will actually do. in other words, when it comes to activities you need to find ones that you will enjoy so you will stick with it.

Yeah. Bulimia works for me.

[T'ai Chi]

I do an 'elliptical trainer' for about 20 min about 3 times a week, lift about 400,000lbs per month, practice taijiquan an hour each day, and just started fencing.

I also regularly meditate.

I'd say the taijiquan has been the most beneficial. Can't beat always being relaxed mentally and physically. :)

[bpesta22]

I have a warped personality, obviously, but I've stuck to a workout / exercise regimen for almost 8 years. In my 20's and teens, I worked out off an on, but could never stick with any program.

Here's how I did it this time:

I figured I can devote 4 hours per week to exercising. It's really a trivial amount of time if you think about it; no one is so busy that they can't exercise 4 times a week, or if they are too busy, they need to prioritize exercize. More than 4 times a week, for me, was too unrealistic. I knew if I set unrealistic standards, I'd soon stop doing it entirely. But, 4 times a week-- that's nothing. 4 times a week aint enough to turn you into arnold overnight, but do it consistently, and just time passing means you are building muscle (or losing fat, whatever you're focusing on).

I don't put rose colored glasses on it either. It pretty much sucks. It's boring, and it always comes when there's a deadline for something else that short term seems more important.

The worst part about working out though, is right before you do it-- the dread (perhaps too strong a word) of knowing you gotta do it today. Once you start working out, the dread is gone, and the workout is finished soon thereafter; just like any other activity-- once it starts, it will eventually be over. But, I always tell myself: The **** doesn't lift itself, as sort of a motivator to stop whining about having to work out today, and just pick up some weights and do it.

I think two keys have helped me stick to it for 8 years (I think I've missed only 5 workout days in 8 years-- even exercized the day after a vasectomy, which was interesting):

1) keep a log of your progress. Get as detailed as you want. Keep it next to your computer, so you see it often. The longer the list gets, the more you have to lose by giving up exercise. I've done 91,017 bicep curls in just under 8 years.

Assuming I don't break any bones soon, there's no way in hell I'm stopping before the 100 k milestone.

2) critical: Never, ever, let any reason be a good reason to miss a workout. On a workout day, if something happens in the morning, I force myself to work out at night. If I'm sick, tired, hungry, I still work out.

I think working out while sick is a great motivator. If one can survive a workout while sick, then it's hard to find a good excuse to miss a workout on days when you're not sick (but just too tired).

So, my advice to those that have failed: be a man and make it your number 1 priority in life. Don't ever accept a reason to miss a workout. You will not be neglecting kids, lovers, work, as it's only 4 times a week, 4 hours max. If a SO other gives you crap about it, tell them you're doing it to stay alive so they can enjoy your company for the long run.

If you start out with that philosophy, working out becomes a normal part of life; such that not working out seems strange. I liken missing a work out to having just one cigarette after you've quit for awhile. The end result in both cases is predictable..

[Hydrogen Cyanide]

Sigh... what do you like to do?

Personally, I like swimming. It is just about the only thing I can do on a regular basis. So I kind of plan my week on which days I can spend almost two hours at the swimming pool. Sometimes it is Monday, Wednesday, Friday... or just Tuesday or Thursday (next week may be iffy since kids will be off school all week).

About two years ago I could swim 10 laps in a 25 yard pool (a lap is back and forth, 50 yards, so that is 500 yards). Last year at my annual exam I was up to 1225 yards... this year I am up to 2000 yards (40 laps). My goal is to do 50 laps by my 50th birthday in 18 months.

This is not a big weight loss program. I lose only about one pound per month... so the total is about twenty pounds in the past two years. I finally weigh less than when I walked in to the hospital to give birth to child #2 (a version of this bakery was within walking distance of my house, http://www.ravennathirdplace.com/ !).

What is weird is that I went to the dentist this morning, he seemed to overly impressed with my progress. It was a bit creepy.

The biggest boost to my ego... I am presently scanning photos I took with my little instamatic when I was 15 years old (Nov. of 1972). My oldest son son saw a photo and noted that I did not look much different. I tried to give him a hug. Here it is, I was camping as a member of an Explorer Scout group...

[Gulliamo]

http://www.amazon.com/gp/product/1579549985/104-2871007-4932734?v=glance&n=283155

Author David Zinczenko , Men's Health editor, is usually woo free and offers good, sound, long term, lifestyle changes for advise. No "quick fixes" here. No pills or easy ways out. Change your lifestyle = change your body.

[Bud Fox]

Or at least website were there is good solid information.


Try forums.jpfitness.com/ubbthreads.php (I don't have enough posts to be allowed to hyperlink yet)

[The Whether Man]

My fitness regime consists of reading a comic strip (http://www.comics.com/comics/unfit/) about it.

[El Greco]

What bpesta said, and besides training apply it to the diet as well. The details depend on your goal, your current level of fitness and your experience. Do you want muscular hypertrophy ? Strength ? Aerobic conditioning ? Fat loss ? Sport-specific improvement ? Etc.

Good solid information is on ExRx (http://www.exrx.net/) and on the forum of Body Recomposition (http://www.bodyrecomposition.com/) (on the latter you can ignore the book advertisings - if you just browse the forum you'll learn a lot). There are many more sites with good information but I think the two above have the best signal/noise ratio - meaning that there is very low chance to read stupid things there. Other sites may also offer good info but is either too technical or too focused on a particular training or dieting system (no one holds the holy grail of diet and exercise).

[Gayle]

For the serious-minded older person, Bill Pearl's Getting Stronger lays out motivation, nutrition, resistance training and many options, with illustrations to help with proper technique. I've been using it for about 15 years. I try other ideas and keep going back to Bill Pearl. It's available on the 'net. His site provides many free programs and health brochures.

Just type in his name. He sells supplements and stuff, so ... that's up to you.

[IllegalArgument]

What bpesta said, and besides training apply it to the diet as well. The details depend on your goal, your current level of fitness and your experience. Do you want muscular hypertrophy ? Strength ? Aerobic conditioning ? Fat loss ? Sport-specific improvement ? Etc.

Good solid information is on ExRx (http://www.exrx.net/) and on the forum of Body Recomposition (http://www.bodyrecomposition.com/) (on the latter you can ignore the book advertisings - if you just browse the forum you'll learn a lot). There are many more sites with good information but I think the two above have the best signal/noise ratio - meaning that there is very low chance to read stupid things there. Other sites may also offer good info but is either too technical or too focused on a particular training or dieting system (no one holds the holy grail of diet and exercise).

I'm in a different boat than most folks, an extremely ectomorphic build. I'm 6'2, 187cm, and I have never weighed more than 160lbs, 72kg. It took several days a week of lifting and swimming to get to 160, but I couldn't maintain it.

I want aerobic conditioning, flexibilty but I also want strength, especially upper body. Running is out, too high impact for my body, my knees are a little banged up. Swimming is probably the best exercise for me and I'll be looking a gym with a pool this weekend.

Probably, the thing I need most is diet. I'll be checking out the information you folks have provided.

Cheers

[alfaniner]

One thing that has helped control the eating is the rule of thumb that it takes 1 mile of walking to burn 100 calories. So I sometimes think of food in terms of miles. That big cookie? 4 miles. Big Mac & Fries? Nearly 10 miles.

Of course, it's a lot easier to justify if you've already done that distance that day!

[El Greco]

I want aerobic conditioning, flexibilty but I also want strength, especially upper body.

Does this mean you are not interested in hypertrophy ? Because you can improve strength a lot without adding much -if any- muscle.

The fact that you are an ectomorph means that I should hate you so much that I shouldn't even be replying to this, but I'm already exhausted by hating my brother who has never been over 5% bf in his life :D Anyway, imo, not having to deal with fat loss saves you more than half the work other people have to do. You may have a problem to add and keep muscle but this may be fixed if you just push yourself to eat more (even writing this brings tears to my eyes).

[Wudang]

I'm in a different boat than most folks, an extremely ectomorphic build. I'm 6'2, 187cm, and I have never weighed more than 160lbs, 72kg. It took several days a week of lifting and swimming to get to 160, but I couldn't maintain it.


Have you read http://www.faqs.org/faqs/body-building/hardgainer-faq/

[El Greco]

One thing that has helped control the eating is the rule of thumb that it takes 1 mile of walking to burn 100 calories. So I sometimes think of food in terms of miles. That big cookie? 4 miles. Big Mac & Fries? Nearly 10 miles.

Um, his problem is the opposite one: He wants to gain weight.

Yes, you can :cry1 now.

[kittynh]

Big Mac and fries! Wow! You are a glutton for punishment. ick!!!

And didn't I tell you El Greco was the man! Though I have taken his advice on exercise matters before and I have found them totally sound. So when I reccomend listening to him, I know what I'm talking about. He knows his stuff.

[El Greco]

Have you read http://www.faqs.org/faqs/body-building/hardgainer-faq/

Hardgainer is too HIT for my tastes. But like most things one would have to try out everything himself before reaching a verdict.

[El Greco]

And didn't I tell you El Greco was the man! Though I have taken his advice on exercise matters before and I have found them totally sound. So when I reccomend listening to him, I know what I'm talking about. He knows his stuff.

Don't listen to kittynh, she's been too good with me lately and I suspect there's a reason - I just can't figure it out yet :D

[IllegalArgument]

Does this mean you are not interested in hypertrophy ? Because you can improve strength a lot without adding much -if any- muscle.

The fact that you are an ectomorph means that I should hate you so much that I shouldn't even be replying to this, but I'm already exhausted by hating my brother who has never been over 5% bf in his life :D Anyway, imo, not having to deal with fat loss saves you more than half the work other people have to do. You may have a problem to add and keep muscle but this may be fixed if you just push yourself to eat more (even writing this brings tears to my eyes).

Hypertrophy is fine, I might even switch goals to light upper body building.

The swimming will help, just it's always been hard for me to add upper body mass. And since, please don't kill me for saying this, definition is easy for me, if I can get any upper body mass, it should look good. My main concern with lots of weight training, is the strain on my joints. There are "some" downsides to my build.

Cardo is my first priority, I consider that the primary fitness factor. I'm not intersted in long distance events, again the joint factor. I'll need to decide on the right balance between strength-mass and cardo.

If it will make you feel any better, next famine, I will be the first one drop. The lack of reserves really hurts when I get sick, the TAM flu completely drained my energy for two weeks. That experience is one the reasons I want to get into better shape.

[IllegalArgument]

Have you read http://www.faqs.org/faqs/body-building/hardgainer-faq/

Thank you for the link, as Greco said, it's look very HIT. I'll keep it in mind though.

[CBL4]

As Barbrea said, find something you like. Also have a partner that is depending on you to be there. I joined two racquetball leagues which meant that two days a week someone was waiting for me. I had to be there. You can also do this less formally. Every Tuesday last summer, I went bicycling with a friend.

Any physical exercise is good as long as you do it. It does not really matter if it is swimming, walking, racqutball, basketball, tennis or rock climbing. Find a way that you will enjoy exercise and then find a way to make sure you do it.

CBL

[Patricio Elicer]

The best (and only?) way to gain weight, without getting fat, is weight lifting (bodybuilding).

My experience:

I'm of the ectomorphic type, a bit less than 6 ft tall. In 1993 I weighed around 160 pounds. After a 6-year intense (4-5 days a week) weight lifting program, my body weight had increased to 195 pounds. You may think that 35 pounds is not that much, but it is, because it's pure muscle tissue.

It was painstaking for me because I have bad genetic traits with regard to body building. I combined the program with a rather careful diet, and also with complementary anaerobics like running and cycling. But I could do it.

Nowadays I'm retired from the bodybuilding circuit, all I need to do is to keep the fat under control. Until a couple of years ago I was succesful on that by running 8 miles 3 times a week, but now, laziness (and the internet) are doing a nice job on preventing me to do it :confused: :(

[El Greco]

Hypertrophy is fine, I might even switch goals to light upper body building.

The swimming will help, just it's always been hard for me to add upper body mass. And since, please don't kill me for saying this, definition is easy for me, if I can get any upper body mass, it should look good. My main concern with lots of weight training, is the strain on my joints. There are "some" downsides to my build.

Cardo is my first priority, I consider that the primary fitness factor. I'm not intersted in long distance events, again the joint factor. I'll need to decide on the right balance between strength-mass and cardo.


I don't think swimming with help much with upper body mass. Don't look at swimmers, they don't have muscular upper bodies because of swimming. It's the opposite: Because they have muscular upper bodies they are good swimmers.

In order to improve in either muscle mass or cardiovascular endurance you need to stress your body. There are of course different types of stress: You can stress a bicep by doing one very heavy curl, so heavy that you can't do a second one. Or you can stress it by doing 100 light curls, to the point that you can't do 101. These two different types of stress send two different (and beyond a certain point conflicting) signals. The first signal says "this weight is too heavy, you need to grow bigger and stronger to lift it" while the second says "this exercise is too lengthy, you need to increase your endurance to cope with it". Since swimming is more like the second signal, it will increase your muscular endurance but will not give a significant hypertrophy signal, especially since we're talking about an ectomorph. There is some overlap between the two signals of course, but this overlap maximizes around 12-20 repetitions. It's true that the heavier the load the more the joints are stressed, but joints do benefit from weight training as well. Ligaments and tendons can be made bigger and stronger. 2-3 sets of 8-12 repetitions twice a week for each muscle group shouldn't be a problem for joints. If it still is, just lower the volume.

And while swimming could improve your aerobic condition it still is not as effective as running in that department; running activates more the larger muscle groups of the lower body and allows for a greater intensity. Since you want to avoid running perhaps you should consider an elliptical machine. Some of them are very good. Also, avoid cardio and strength training on the same day, there are studies showing that one can impair the other (and hypertrophy/strength is what usually suffers). Some older bodybuilders even say that the only activity ectomorphs should have is lifting weights - if they want to pack muscle, that is. During all other times they should be lying on a couch :D

And then there's the diet...

If it will make you feel any better, next famine, I will be the first one drop.

Um, no. It doesn't. I'm hungry.

[IllegalArgument]

I don't think swimming with help much with upper body mass. Don't look at swimmers, they don't have muscular upper bodies because of swimming. It's the opposite: Because they have muscular upper bodies they are good swimmers.

And while swimming could improve your aerobic condition it still is not as effective as running in that department; running activates more the larger muscle groups of the lower body and allows for a greater intensity. Since you want to avoid running perhaps you should consider an elliptical machine. Some of them are very good. Also, avoid cardio and strength training on the same day, there are studies showing that one can impair the other (and hypertrophy/strength is what usually suffers). Some older bodybuilders even say that the only activity ectomorphs should have is lifting weights - if they want to pack muscle, that is. During all other times they should be lying on a couch :D

And then there's the diet...
.
Thank for all the good info El Greco. I'm pretty handy with my home ski machine, which I believe is as good as an elliptical, but I'll ask around.

Maybe after I do some weights I'll feel more comfortable running, it would do the dog and me good. :)

Yes, the diet is going to be the hard part. Any recommendation? I know you like the Ultimate Diet2 stuff, but is that good for weight gain?

[El Greco]

Yes, the diet is going to be the hard part. Any recommendation? I know you like the Ultimate Diet2 stuff, but is that good for weight gain?

There's good info in UD2, every single sentence in the book is well documented and supported by studies, yet I'm not exactly crazy about it. The reason being that L Mc D jumps to conclusions based on tiny details that may or may not be important. Simple dedication may be more important than exactly timing your nutrient intake or calculating precisely how much glycogen you have left after a circuit. L Mc D hasn't had great results himself as far as mass gains are concerned, which he likes to attribute to sh!tty genetics, but still... if you read his Keto diaries you'll see that he was being meticulous about everything the whole week and then one day he would gorge on everything... inconsistency is a problem.

That being said, you need to count calories. Not as religiously as someone who would be after fat loss, but you still have to make sure that you have periods of consistent hypercaloric diet. You begin by finding your maintenance calories and then adding 500 kcal on top of it, which should give you one pound each week. One pound is not easy to see on the scale if we consider weight fluctuations due to varying carbohydrate and salt intake, yet in a month you should be about 4 pounds heavier. If you are not, add more calories. A better way to keep track of this would be bodyfat calipers, you can see whether you are gaining fat or not which is a pretty good indication of whether you are adding muscle as well. With adequate weight training you should maximize the percentage of the added weight that is muscle. If after a month you have achieved that weight gain and you don't feel fat, you just rinse and repeat. If you start to feel too flabby for your tastes you start a cutting cycle.

The other rules are simple as well: Since the hypertrophy signal is stronger for 24-36 hours after weight training, you should get most of your calories at that time, meaning that the caloric value of the meals should generally go down as more time passes from the last workout. A drink of protein and carbohydrates 1:4 while you work out would be great as well. 5-6 meals a day, total protein around 120gr evenly spaced out during the day, fish oil, fiber, multivit, water.

I still think what bpesta said is the most important: It's the dedication and the persistence that make the difference. I will also add adequate intensity. I don't think I have met anyone who has been persistent in intense training and correct dieting and yet failed. We have all done wrong and even foolish things, but persistence and an open mind allow you to figure out your mistakes and improve.

[bpesta22]

I agree El.

Even just 4 times per week, less than an hour per can produce nice results, if you throw time at it.

[bpesta22]

I still think what bpesta said is the most important: It's the dedication and the persistence that make the difference. I will also add adequate intensity. I don't think I have met anyone who has been persistent in intense training and correct dieting and yet failed. We have all done wrong and even foolish things, but persistence and an open mind allow you to figure out your mistakes and improve.

Bumping this to toot me own horn.

Got morphene in the IV at around 5:30 (for a kidney stone-- see post in forum community for more gruesome details); home around 7:30.

By 8:30, I started and completed today's regularly scheduled workout.

It's pretty warped logic, but I figure if I can suffer through a workout today-- e.r. visit in intense pain, morphene, etc-- then I damn well know I can work out next week, even though I'm feeling too tired, too lazy or too busy.

So, for those having problems sticking to an exercize regimen, the key is just never miss a scheduled workout, and you will stick with it (this reads like a zen koan, but it's indeed true).

[Soapy Sam]

I strongly reccommend staying under 35 years old.