*.* NEW- 2014 General Fitness Thread *.*

[penguinz]

I guess we filled up the old one... http://www.chiefsplanet.com/BB/showthread.php?t=280149

Welcome to 2014! Now get your ass in top physical condition!

No one else started it so here it is!

**From the 2013 Thread**

If you want to get back into lifting, or need a new lifting routine, START HERE:

http://startingstrength.wikia.com/wi...inner_Programs

If you have questions about the SS programs, look here:

http://startingstrength.wikia.com/wiki/FAQ

Keep in mind that you're a novice lifter for a longer period of time than you think you are. Novice lifting can last anywhere from a few months to a year or two, depending on how hard you hit the weights and where you started.

Once you've reached the point where you don't make regular progress on the SS program, you are ready to move on to the intermediate stage, which can last you for a good number of years. Find it HERE:

http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm

If you're a very advanced lifter (many, many years of CONSISTENT weight training), then there are lot of programs out there, and which one you pick is simply a matter of preference. If you're really that advanced, you should know what works for you and what doesn't by this point.

[RobBlake]

whats generally some good energy food prior to a workout and what time is generally suggested to consume prior to it? I do a lot of HIIT type stuff

[Silock]

Originally Posted by RobBlake

whats generally some good energy food prior to a workout and what time is generally suggested to consume prior to it? I do a lot of HIIT type stuff

Morning or evening? What time depends on what you eat. Fats take about 90 minutes to digest, slow carbs and protein about 60 minutes, and fast carbs about 30.

I don't eat anything prior to a workout. Just coffee about 30-45 minutes before.

[NewChief]

Anyone moved from the Eat Stop Eat type fasting to a circadian rhythm fast instead? I'm so ingrained with the fast all day and eat one meal at night, that the thought of my eating window being all day long rubs me the wrong way. But the research on it seems to point to some definite benefits.

[Aspengc8]

Originally Posted by BigMeatballBillay

$100 a month. Im not so much worried about lifting technique as I am diet, having someone hold me accountable while spending money seems like some great extra motivation.

Between Lewdog and Silock they have you covered for diet and training. Want accountability? Post pics in here with updates. Save the $100/month for some quality supplements and food.

[penguinz]

Originally Posted by Silock

Really? I believe in you. You always made good calls when we had you.

Way too old now! :-) No way I could keep up now with all my lower body injuries adding up.

[BigCatDaddy]

Originally Posted by lewdog

I'd be inclined to get an actual personal trainer who knows what they are doing. Can teach you how to improve your main lifts and provide you actual 1:1 coaching over something that's done solely online. What kind of money do they charge for online coach.

Hell Billay, I used to be a personal trainer and have a BS in exercise science. I wouldn't mind helping you.

From what Ive seen most are 100-150 a month to send you a workout and diet plan you could pull from google. I just charge 20/an hour, but everyone tells me Im cheap. I guess you can get shit trainers at other facilities for up to 50 an hour

[Titty Meat]

Originally Posted by Aspengc8

Between Lewdog and Silock they have you covered for diet and training. Want accountability? Post pics in here with updates. Save the $100/month for some quality supplements and food.

True that. I'll probably just post progress pics maybe even make a YouTube channel and pocket the money for good food. I'm not a big supplements guy other than protein.

[The Franchise]

So if someone is starting off in weight training (with a home gym) what would be a good 3-4 exercises to do daily, or every other day, to get started?

[NewChief]

Originally Posted by Pestilence

So if someone is starting off in weight training (with a home gym) what would be a good 3-4 exercises to do daily, or every other day, to get started?

Deadlifts, squats, pullups, military press, bench press.

[ShiftyEyedWaterboy]

Originally Posted by NewChief

Deadlifts, squats, pullups, military press, bench press.

Maybe some dips, too. Anything compound.

[RobBlake]

don't rush through any of the exercises.. focus on the muscle you are trying to build.. even touch the muscle is applicable (curls)

[lewdog]

Originally Posted by RobBlake

don't rush through any of the exercises.. focus on the muscle you are trying to build.. even touch the muscle is applicable (curls)

If you're doing compound lifts there's no need for any of this bullshit as the lifts work more than one muscle group. I've never touched my muscles while lifting. I also don't do curls facing a mirror (oh the horror!).

[Silock]

Originally Posted by NewChief

Anyone moved from the Eat Stop Eat type fasting to a circadian rhythm fast instead? I'm so ingrained with the fast all day and eat one meal at night, that the thought of my eating window being all day long rubs me the wrong way. But the research on it seems to point to some definite benefits.

Try starting with a protein shake for a few days/week and then move to smaller meals. You can still compress the eating window.

[lewdog]

Originally Posted by NewChief

Anyone moved from the Eat Stop Eat type fasting to a circadian rhythm fast instead? I'm so ingrained with the fast all day and eat one meal at night, that the thought of my eating window being all day long rubs me the wrong way. But the research on it seems to point to some definite benefits.

Silock mentions something I kind of do.

My eating window is from noon until 8 pm. Noon is a protein bar that is 300 calories or less. I workout around 2 pm most days. Post workout protein shake around 3:30. I don't eat a full meal until 5 for dinner.

[Silock]

Originally Posted by lewdog

Silock mentions something I kind of do.

My eating window is from noon until 8 pm. Noon is a protein bar that is 300 calories or less. I workout around 2 pm most days. Post workout protein shake around 3:30. I don't eat a full meal until 5 for dinner.

Indeed. I recently read some interesting research showing that your eating window should be about 10 hours or less for improved health and longevity outcomes.