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Random Fitness Questions

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Comments

  • #1652
    Tony EH
    Registered Users, Registered Users 2 Posts: 20,755 ✭✭✭✭Tony EH


    https://www.boards.ie/discussion/comment/121529931#Comment_121529931

    In Ireland you’re as likely to be rained on in the summer as the winter though

    Well, that was certainly the case this, that's for sure. What a miserable year weather wise that was.



  • #1653
    Cill94
    Registered Users, Registered Users 2 Posts: 1,446 ✭✭✭Cill94


    https://www.boards.ie/discussion/comment/121529068#Comment_121529068

    Yeah the idea that fasted cardio burns more fat is just a myth. Fat loss comes down to the daily amount of calories burned vs cals consumed. If your average days trends toward a deficit, you lose weight.



  • #1654
    Luxembourgo
    Registered Users, Registered Users 2 Posts: 1,580 ✭✭✭Luxembourgo


    Debating getting an outdoor pull up bar/gymnastics bar

    Anyone recommend a company?



  • #1655
    Black Sheep
    Moderators, Sports Moderators Posts: 3,380 Mod ✭✭✭✭Black Sheep


    https://www.fitnessequipmentireland.ie/product/squat-stand-with-pull-up-bar/


    Or, a heavier and better made version you could also Squat in:-

    https://www.blkboxfitness.com/products/blk-box-blackout-squat-stand

    It used to be possible to get a metal fabrication company to make these a little cheaper, I did that a few years ago for my back yard and for a work gym, but not sure if this is practical these days, with inflation. If you do that, and it'll be outdoor, consider getting it galvanised.



  • #1656
    Luxembourgo
    Registered Users, Registered Users 2 Posts: 1,580 ✭✭✭Luxembourgo


    Cheers I assume the ones linked wouldn't work outdoor?

    We have a squat rack in the shed, so looking more the pull up component, but will never say no to outdoor summer squating



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  • #1657
    Black Sheep
    Moderators, Sports Moderators Posts: 3,380 Mod ✭✭✭✭Black Sheep


    https://www.boards.ie/discussion/comment/121541804#Comment_121541804

    The powder coating on the Blk Box one should be pretty water resistant and it's steel underneath. You could probably could leave it out uncovered and it would be fine. I assume you'd get some discolouration and whatnot over time. It would be worth asking them.

    If you are going this route I'd definitely ask for quotes from a few gym fabrication companies, especially as you won't need the uprights drilled for holes, or need j hooks.



  • #1658
    j@utis
    Registered Users, Registered Users 2 Posts: 3,057 ✭✭✭j@utis


    https://www.boards.ie/discussion/comment/121527446#Comment_121527446

    Have you looked into rucking (walking/hiking with weighted backpack or vest)? Running places about 8x of body weight stress on our knees, whereas walking about 3x, so even with extra weight it's still much less of an impact.



  • #1659
    Inforapenny
    Registered Users, Registered Users 2 Posts: 169 ✭✭Inforapenny


    Doing a lot more cardio lately so sweating more as a result.

    Someone mentioned getting electrolytes to take either before or after to help replenish any salts, minerals etc. lost.

    Any thoughts on them.

    Thank you.



  • #1660
    Tipperary animal lover
    Registered Users, Registered Users 2 Posts: 1,505 ✭✭✭Tipperary animal lover


    https://www.boards.ie/discussion/comment/121582820#Comment_121582820

    Drink after work out, put 1 sachet in a large bottle( 1 1/2 litres i put it in to) of water and sip all day, don't use a small bottle you'll only pass the electrolytes out first time you go to the toilet, sipping all day ensures your getting them into your body.



  • #1661
    Brian?
    Moderators, Recreation & Hobbies Moderators Posts: 22,649 Mod ✭✭✭✭Brian?


    It’s unlikely you need to supplement with electrolytes, unless you have a really poor diet.


    Drinking water and eat fruits and vegetables and you’ll be fine.

    they/them/theirs


    The more you can increase fear of drugs and crime, welfare mothers, immigrants and aliens, the more you control all of the people.

    Noam Chomsky



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  • #1662
    Mr. CooL ICE
    Registered Users, Registered Users 2 Posts: 17,818 ✭✭✭✭Mr. CooL ICE


    I add a pinch of salt to my gym water bottle and salt my last meal before the gym. Don't know if it makes much of a difference but I do it anyway.



  • #1663
    Brian?
    Moderators, Recreation & Hobbies Moderators Posts: 22,649 Mod ✭✭✭✭Brian?


    https://www.boards.ie/discussion/comment/121585377#Comment_121585377

    You should salt your food for flavour every meal.


    People who eat too much salt usually eat too much processed food. Salt is fine if you’re cooking everything yourself.

    they/them/theirs


    The more you can increase fear of drugs and crime, welfare mothers, immigrants and aliens, the more you control all of the people.

    Noam Chomsky



  • #1664
    Quiet Achiever
    Registered Users, Registered Users 2 Posts: 260 ✭✭Quiet Achiever


    Floury spuds with salt and salty butter



  • #1665
    AlmightyCushion
    Moderators, Education Moderators, Technology & Internet Moderators Posts: 35,200 Mod ✭✭✭✭AlmightyCushion


    https://www.boards.ie/discussion/comment/121624649#Comment_121624649

    What are you looking to do in the gym? If it is running then if your knees hurt just walking that's probably a bad idea. If it is strength training or other cardio, as long as it is something that isn't hard on the knees and you start off easy enough then I don't see any problems with it and it should help you lose weight.



  • #1666
    Brian?
    Moderators, Recreation & Hobbies Moderators Posts: 22,649 Mod ✭✭✭✭Brian?


    https://www.boards.ie/discussion/comment/121624649#Comment_121624649

    You lose weight with your diet.


    For your knees- go to a phsyio and get some recommended exercises.


    But you can always diet and do upper body work.

    they/them/theirs


    The more you can increase fear of drugs and crime, welfare mothers, immigrants and aliens, the more you control all of the people.

    Noam Chomsky



  • #1667
    redzerredzer
    Registered Users, Registered Users 2 Posts: 270 ✭✭redzerredzer


    What’s wrong with this 2 day upper / lower split?

    Thanks


    Barbell Bench 3x8

    lat pull down 3x10

    seated shoulder press machine 3x10

    Seated cable row 3 x10

    DB Curl 3 x 10

    ——————————————

    DB Lunge 4 x 8 each leg

    Leg Press 3 x 10

    DB Step Up 3 x 8 each leg

    DB Romanian Deadlift 4 x8

    DB Bulgarian Split Squat 3 x8 each leg



  • #1668
    Black Sheep
    Moderators, Sports Moderators Posts: 3,380 Mod ✭✭✭✭Black Sheep


    https://www.boards.ie/discussion/comment/121661888#Comment_121661888

    Nothing, really. It's fine.



  • #1669
    redzerredzer
    Registered Users, Registered Users 2 Posts: 270 ✭✭redzerredzer


    https://www.boards.ie/discussion/comment/121663398#Comment_121663398

    Great to hear.

    The leg day is more than enough for me. Would you add anything to upper day? Was thinking maybe rope pull down after curls?



  • #1670
    Black Sheep
    Moderators, Sports Moderators Posts: 3,380 Mod ✭✭✭✭Black Sheep


    https://www.boards.ie/discussion/comment/121665478#Comment_121665478

    Yes, you could add another isolation movement in there after the curls without any issue, although probably something like a tricep pushdown would be a more traditional accompaniment to a curl.

    Really though, you could do an isolation movement for shoulders, lats or whatever else if that's what you wanted.

    Some people design their upper days so the body parts are hit with a compound and an isolation, but for time purposes, choices usually have to be made..

    The only other thing I'd say is, assuming you've been doing your A and B workout 3-4 times a week, it might be an idea to write yourself another upper and lower set of workouts, and rotate them in. To keep yourself sane and also stop hitting a wall as quickly, in terms of progressive overload.

    For example, putting options below in brackets-

    Barbell Bench 3x8

    (DB bench, or a machine press)

    lat pull down 3x10

    (Pull ups, assisted if necessary, or a pulldown with different grip variation)

    seated shoulder press machine 3x10

    (Seated barbell or DB press)

    Seated cable row 3 x10

    (Chest supported DB rows, BB row, inverted row)

    DB Curl 3 x 10

    (Hammer curls, cable curls, whatever)

    ——————————————

    DB Lunge 4 x 8 each leg

    (Barbell reverse lunges, split squats)

    Leg Press 3 x 10

    (Any compound squat or quad dominant trap bar dead)

    DB Step Up 3 x 8 each leg

    (Feel like a second single leg movement here is a bit redundant tbh)

    DB Romanian Deadlift 4 x8

    (Barbell RDL, back extensions)

    DB Bulgarian Split Squat 3 x8 each leg

    (Again its a lot of single leg volume, and similar enough movements.. Maybe calves here for a change?)

    On the lower day I probably do wonder the way there are three unilateral movements in there, but overall still fairly sane looking.

    Post edited by Black Sheep on


  • #1671
    Jennyy
    Registered Users, Registered Users 2 Posts: 3 ✭Jennyy


    Every time I want to exercise for health, I have ideas and it is difficult to take action. And you can't control yourself without a partner.😫



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  • #1672
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  • #1673
    This content has been removed.


  • #1674
    bladespin
    Registered Users, Registered Users 2 Posts: 7,431 ✭✭✭bladespin


    https://www.boards.ie/discussion/comment/121693573#Comment_121693573

    There's much better available for free.

    Untitled Image

    MasteryDarts Ireland - Master your game!



  • #1675
    Bawnmore
    Registered Users, Registered Users 2 Posts: 1,844 ✭✭✭Bawnmore


    Stupid question - if hypertrophy is the goal, should adding more weight always be how to progress? Or is it better to focus on more reps at lower weight? I'm probably overthinking it, but no harm checking.

    I'm only really beginning (about 5 months in) but I've been making progress I'm happy with by following something along the lines of this for most exercises:

    • Lift something at 3x6.
    • If/when I can comfortably do that, then up to 3x8.
    • If/when I can comfortably do that, then up to 3x10.
    • If/when I can comfortably do that, then up the weight and start again.

    I've made good beginner progress in everything and I'm still fairly consistently moving up weight across the board - I'm at a point now 3x10s in whatever exercise are reassuringly difficult before upping weight and lowering reps - do I just continue as is?



  • #1676
    Rossi7
    Registered Users, Registered Users 2 Posts: 488 ✭✭Rossi7


    ....

    Post edited by Rossi7 on


  • #1677
    Cill94
    Registered Users, Registered Users 2 Posts: 1,446 ✭✭✭Cill94


    https://www.boards.ie/discussion/comment/121710325#Comment_121710325

    This is a fine approach. Doing more of weight and/or reps over time is all that matters.

    Once you're getting stronger, the main driver of hypertrophy will be eating enough.



  • #1678
    Bawnmore
    Registered Users, Registered Users 2 Posts: 1,844 ✭✭✭Bawnmore


    https://www.boards.ie/discussion/comment/121710686#Comment_121710686

    OK good to know - thanks 👍️

    This is the 1st time I've been focusing on eating more - have been eating at a surplus for the last 3 weeks and slowly gaining. I've always found it easy to eat at a deficit when losing weight and eating healthily at a surplus is actually harder than I thought it'd be.



  • #1679
    Brian?
    Moderators, Recreation & Hobbies Moderators Posts: 22,649 Mod ✭✭✭✭Brian?


    https://www.boards.ie/discussion/comment/121710325#Comment_121710325

    You can progress multiple ways, the way I always got the best results with was keeping the reps between 6-8 and once I could do 3 sets of 8, increase the weight.


    But it’s perfectly ok to increase the reps until 15. Once you’re over 15, you’re not getting much hypertrophy

    they/them/theirs


    The more you can increase fear of drugs and crime, welfare mothers, immigrants and aliens, the more you control all of the people.

    Noam Chomsky



  • #1680
    Brian?
    Moderators, Recreation & Hobbies Moderators Posts: 22,649 Mod ✭✭✭✭Brian?


    https://www.boards.ie/discussion/comment/121711938#Comment_121711938

    Eating a healthy surplus is tough. Nuts are your friend here.


    A good method is to do it in cycles as well. Pick a body fat range you’re ok to stay in. Say 17-20%. Eat whatever you want until you get to 20% then eat clean until you’re back to 17%. Repeat.


    it mimics the old bulk/cut cycles most bodybuilders did. But it’s a little healthier than eating KFC for gains.

    they/them/theirs


    The more you can increase fear of drugs and crime, welfare mothers, immigrants and aliens, the more you control all of the people.

    Noam Chomsky



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  • #1681
    Bawnmore
    Registered Users, Registered Users 2 Posts: 1,844 ✭✭✭Bawnmore


    https://www.boards.ie/discussion/comment/121712205#Comment_121712205

    Ya that's similar alright - will stick with what I'm doing until it stops working or slows down in that case. Thanks.

    https://www.boards.ie/discussion/comment/121712218#Comment_121712218

    Peanut butter has been a big part of the last few weeks alright - I must pick up nuts to snack on as well.

    I'm at the beginning of week 4 currently, so might stick with this for 8 weeks, then cut for 4 and then review from there. Up to 20% and down to 17% might be a good way to go alright if I could measure body fat reliably.



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