The Running/Keeping Fit Thread

[Shaggy]

Just do more press-ups, you'll add bulk definitely. Boring as hell mind you but it'll work.

Brilliant. Cheers. Is it better to do it flat on the floor, or with my legs, say, up on the sofa?

[Assassin]

Make sure you dont buy too many weights and have to carry them along way home or the the car.....

[Shaggy]

I'll be ordering them off Amazon

[Chazza]

Just do em flat to start and then you can progress to a raised level to vary it

Have a look at a kettlebell, loads of workouts on youtube.

[Rich]

Good shout about the kettlebell

[wiw]

Alright Sean I was weak as **** (still am like ) but when training for tough mudder I found doing pull ups really helpful at bulking up your upper body. You will be terrible at first and will barely be able to do one but if you keep at it it get's easier and you should see results. It works your back/stomach/arms/chest. You can get ones that fit into the doorframe at home here
Dead cheap and effective if you wanna do it at home. Kettle bell also a great shout

[Shaggy]

Wicked, cheers lads. Are all kettlebells basically the same? Any recommended?

[Chazza]

Personally I prefer the cast iron ones.

If you are going from doing nothing then look at maybe a 12kg to start then you will move quickly to a 16kg.

A guide and some exercises in here along with some programs.

http://www.gbpersonaltraining.com/guide-kettlebell-training-workouts/

[luke]

kettle bells all the way…i would advise on getting a 16kg one first and a couple of 8kgs..personally i found the 12kg was good for learning the form but after a week or two you won't really use it again.

i hate gyms also… i have a free gym in my condo and a pool and the only thing i use is the jacuzzi while guzzling a bottle of wine, but if you can get a couple of lessons on kettle bells before you buy them…you will learn a routine and get an idea of what weight will stretch you…sadly its all about getting out the comfort zone and a PT will do that.

[Reece]

Alright Sean I was weak as **** (still am like ) but when training for tough mudder I found doing pull ups really helpful at bulking up your upper body. You will be terrible at first and will barely be able to do one but if you keep at it it get's easier and you should see results. It works your back/stomach/arms/chest. You can get ones that fit into the doorframe at home here
Dead cheap and effective if you wanna do it at home. Kettle bell also a great shout

I've got the top one in that Amazon list and it's pretty decent (for hanging washing if nothing else). I was also going to suggest (although a bit more expensive and takes up a fair bit of space!) a rowing machine.

I'm absolutely in no way whatsoever an expert though as I'm the epitome of a lazy, skinny ****er

[Fierce]

Shaggy!!

Basically, you're almost exactly like me. Until a few years ago I could drink, other stuff, eat crap and do no exercise but it didn't matter because I've never really needed to. I'm obviously way sexier than you but still, haven't ever had to really think about weight etc

But yeah, hit 30, and

I also hate the gym, forced myself over the last year or so but still, nowhere near what I could be doing

My suggestion:

Cut out as much sugar as you possibly can, including what's in beer and bread

Buy some dumbbells (these will do) and 4 days a week do a 20 minute home workout with a 5 minute warm-up to begin with

I've got 2 of those (similar) sets of DBs as I can lift much more with biceps than (for example) bench press. So it gets boring if you have to keep ****ing around with what weights on what bar etc

Pull up bars are brilliant, but you might not be able to do even one at first, so it's a bit off putting. You can get stronger with weights and pushups etc first, then buy the pull up bar next week or something

[Fierce]

Wednesday off as a rest day

No rest periods in the entire workout, all one thing straight to another so you have to use less weight to combat fatigue.

This is week 1, I've done later weeks with lower reps and heavier weights to maintain as much muscle mass as possible whilst lowering the body fat.

Hoping to cut down from 14 stone to 13 or just above. It'll make me very lean I hope...that's the end goal for doing this madness for 4 weeks.

Each workout will take between and hour and an hour and a half to complete.

I need to prevent getting the DOMS or I'll be a mess by the time the weekend swings round. lighter weights will hopefully prevent DOMS, especially for Tues and Fri workouts which are lower body (Mon and Thu are upper body workouts)

Ok there's a few tweaks to the diet that I have to do...like swapping red snapper to tuna lol. This is the jist of it though. Got all the veg, chicken, fruit, oatmeal, etc all in the fridge/cupboards.

Need to prepare it and then bring to work what I need to eat at that point in the day. 5 days strict on....and then I can have a semi decent sat and sun, as long as I don't rip the arse out of it and get a kebab or KFC.

****ing hell Subby

Would it not be easier to just lose the flab through diet, and not worry about getting bigger whilst you're doing it? It's not possible for your average person to lose fat and retain 100% muscle whilst doing so, but I'd say that what little you did lose would be far more preferable to what you're about to put yourself through

Unless you're actually that sick

[Roboklopp]

But you can laugh at the silly beefcakes taking it so seriously

Oi!!!!

and enjoy some of views of the pert ladies' bottoms.

Shaggy, you'll struggle with pull-ups at first. You're kinda long so you can build up by keeping your legs on the floor & using them to assist you slightly. Keep working over time using less & less legs until they're totally not required- ie cross your legs underneath you.

In terms if adding bulk, I'd tend to favour dummies over kettle bells, the latter if which train dynamic strength more primarily than adding a bit of bulk. Get adjustable dumbells so you can change the weight. There's plenty of compound exercises you can do at home- like bicep curl to overhead press. Remember though, 2/3 of your muscle mass in your upper arms is triceps so you need to work them. Plenty of stuff you can do with dummies for them too- just google tricep dumbell excercises & find the ones you least hate the look of & have a go.

You can do squats for your legs with the dummies in your hands. If you find that your grip is going before your legs do, grab some lifting straps. Squatting flushes your system with growth hormone so will help your upper bossy development.

Can understand you not wanting to join a gym, a lot of dicks there. But we ain't all that way- if someone squats to below parallel chances are they're fairly sound haha. Seriously though, I know loads of decent blokes through lifting, they're just less obvious cos they ain't acting like cocks!

[bacon]

Saveloy: 10.5km
bacon: 8.5k
Turk: 5.4km

[EwarWoo]

You're kinda long so you can build up by keeping your legs on the floor & using them to assist you slightly.

Otherwise known as stand-ups.