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| Fitness | Concept 2 seated rowing machine - cardio or strength? | Jun 02 2008 13:53 (UTC) |
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My Concept 2 is set at a resistance of 5 (on a 1 to 10 scale, low to high resistance). If changing the setting doesn't result in a feeling a difference between a 1, a 5 or an 11 (big props out to all you Spinal Tap fans - mine goes to 11)....then the resistance is probably broken. I can definitely tell the difference between the setttings on my machine. Stay safe, Rb |
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| Fitness | why am I feeling sick after workouts? | May 30 2008 15:20 (UTC) |
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| There are two physiological possiblities for exercise induced illness; beyond the previously suggested "you may be doing too much".
The first condition most people experience when exercising is reaching their lactate threshold. This is when the physical effort you are exerting produces more lactic acid than your body can process. This is typically the chemical reaction in the body that leads to nausea, dizziness, a metallic or acidic taste in your mouth, blurred vision, etc. Rather than resting, it is better to just start walking. Continuous, low effort movement, will help your body to process the excess lactic acid - even if you feel like you want to just curl up into a ball. The second condition is much more dangerous; and probably not a contributor to the experience you are having. But, it is worth mentioning, because people really don't understand that over-exertion doesn't only lead to feeling sore in the morning. You can over exert yourself to a point where you die (sorry, that's a real buzz kill, but it happens). The condition is called rhabdomyolosis - exertional rhabdomyolosis occurs when a person exerts so much effort that shed muscle fiber and lactic acid causes the kidneys to begin to shut down the body. It is a defensive reaction by the body, much like shock is. Once the body goes into rhabdo shutdown, people need to move quickly to secure medical attention for the victim. Google rhabdo for the symptoms. The short of it? When you are feeling truly ill from working out, listen to your body.... Stay safe, Rb |
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| Fitness | Concept 2 seated rowing machine - cardio or strength? | May 30 2008 14:42 (UTC) |
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Just my two cents worth - muscle endurance has greater "day to day" applicability. Like Melkor says, it boils down to what your personal goals are. But I'd rather be able to lift and move 200 40 lb bags of mulch in an afternoon without getting sore the next day - instead of being able to lift and move one 400 lb rock once in the garden and not be able to do anything else the rest of they day. I have a Concept 2 in my garage, and it is the single best, smartest and kick-a**ingist (my own word) piece of equipment I've ever owned. I love it when someone comes over and says "wow, nice rowing machine - what are you, a senior citizen?" I have them jump on and do 2500 meters at >200 watts of effort, and then ask them to try to make their sarcastic comments; before they vomit in the trash can. They usually end up buying one for themselves. Stay safe, Rb |
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| Foods | luna and zone perfect bars?? | May 23 2008 17:49 (UTC) |
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I eat Luna and Balance bars twice a day, as I'm on a cycle of eating something about every 2 to 2.5 hours. I don't do Cliff bars, only because I'm not looking to boost calorie intake over 200 to 250 cals per snack. I like the Luna bars - Nutz over Chocolate and Smores are good. I prefer Balance bars - great flavor selection, and they taste much better (to me) than Zone bars. Stay safe, Rb |
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| Fitness | I 'look' leaner after not working out for a week. Whats up with that? | May 23 2008 02:42 (UTC) |
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Are you using/cycling creatine? That will cause an increase muscle fiber water content. Being sick and not working out probably resulted in water loss, leading to the leaner look.
Rb |
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| Fitness | Annoying gym guy rant | May 21 2008 20:12 (UTC) |
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Hey, is that the same guy that, when he does start to lift weights - makes sure to leave a big pool of sweat on the bench, with nary a thought or concern about wiping it down? Might it be the same guy that consistently refuses to unload their plates off of any bar or machine they might be using? Could it be the same guy that believes that egregious flatulence during a set of heavy lifts is as perfectly acceptable as loud grunts and other sundry noises? Maybe it's the same guy who insists on doing stretching exercises in front of unsuspecting victims, "commando" style? Yep - I know that guy. Stay safe, Rb |
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| Fitness | Gym membership | May 19 2008 21:22 (UTC) |
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20 bucks a month, Mgosie, and you get vomit buckets? Dang - wish I had one of those around here. Would beat throwing up in my garbage can in the garage. Lol - 20 bills a month is a great deal..... |
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| Fitness | Gym membership | May 19 2008 18:33 (UTC) |
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Oops - forgot to mention. Consider looking at a site like www.crossfit.com for instruction and support. Don't be intimidated by the exercises ( they should be modified for beginners - and they tell you how to do that). Rb |
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| Fitness | Gym membership | May 19 2008 18:32 (UTC) |
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| Before joining a gym, consider purchasing basic equipment and following an exercise plan that you can stick to.....please, please, please.
If you bought the Gazelle, and used it for 6 weeks and didn't touch it for the next 20 months - well, at least you have an extra clothes hanger in your house. If you join a gym, go for 6 weeks, and then stop (but have to continue to pay on a 1 or 2 year contract) - well, you don't even have an extra clothes hanger then. I built a gym, starting with basic free weight equipment as well as jump ropes and a pull up bar. I've added pieces as I've gone. I walk out my side door, and workout. No preparation, no showers, no sweaty work clothes, no excuses. And, I'm motivated to use it everyday, as I have to look at it every time I pull my car out of the garage to go to work. Regularly lifting a set of 25lb dumbells that you bought,in your garage, will grow more muscle then not going to a gym equipped with millions of dollars in equipment, that you are still paying a membership for. Stay safe, Rb |
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| Fitness | Things to lift when you can't afford weights...or the gym... | May 15 2008 00:11 (UTC) |
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Bodyweight, bodyweight, bodyweight! Pull-ups (make sure you have a stable bar - safety tip: don't use your closet rod). Push-ups: vary your hand positions. Hand-stand push-ups: for any weightlifter out there who thinks there bad, try these. Air Squats: do a perfect squat motion (look up the form on the internet), with no weights. Now, do it fast - with perfect form - 4 sets of 50 repetitions. Don't be surprised if you have difficulty walking the next day. Weights, smeights.....get out there and do somethin'!!!!! woooohooo!!!!
Stay safe - Rb |
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| Fitness | Squats, lunges, and deadlifts...explain please! | May 15 2008 00:00 (UTC) |
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Bulking up from lifting weights is not the common outcome; think "urban myth". The amount of additional calories that you need to consume over your base metabolic rate in order to increase the size of your muscles is significant.
Tiny and teenaged? I can't speak for the teenager part - but go to this link: http://www.crossfit.com/cf-info/excercise.htm l and scroll down to "Girls go Overhead". Watch the video. After that, tell me that "tiny" can't lift heavy weights, and that lifting heavy weights will make girls bulk up. The two ladies in this video have been lifting heavy weights for years.
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| Fitness | Any good butt & thigh excersises? | May 14 2008 17:48 (UTC) |
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Try squats without weights too - this is an often overlooked calisthenic/body weight exercise that will kick your butt; literally. Put a medicine ball or other "target" under your behind, do the squat movement will keeping heels on the floor. Doubt me? Do 50 in a row, then write back. Really doubt me? Do 4 sets of 50 as fast as possible while maintaining form, then write back two days later on how those glutes feel. That is, if you can make it to your 'puter. Stay safe - Rb |
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| Fitness | ABS - New Question (Can't Find on Search) | May 14 2008 16:40 (UTC) |
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Understood Eddie - but in relative terms. Which gets "bigger" over the course of those same 6 months? Your biceps, your quads, your calves....your abs? The structure of the abdominals limits their ability to increase in size - they will get bigger, but we're talking by quarters and halves of inches.... |
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| Fitness | ABS - New Question (Can't Find on Search) | May 14 2008 16:33 (UTC) |
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"Larger" ab muscles is a bit of an misnomer. The abdominus rectus and obliques, and the underlying muscles under those - are like sheets of muscle. They aren't like the bicep, which has a definition set of connection points and a cylindrical shape. The abdominal muscles are kind of like a slinky, or an accordion. They are sheet-like in order to facilitate all of the interesting twists, shapes and contortions that we make at our core. The range of motion of the abdominal muscles is also very small in comparison to other muscle types and groups. Only a couple of inches, at most. That being said, continuous resistance training of the abdominal muscles doesn't lead to explosive growth of those muscles. The become stronger (very important - since they are at your core), and leaner - but they don't become huge. Their size changes very little. The key contributor to waist size is fat, not muscle. Stay safe - Rb |
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| Fitness | Flat stomach...how? | May 13 2008 22:53 (UTC) |
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Squats and deadlifts are good for your butt.......er, gluteous maximus muscles that is. |
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| Fitness | Can you put on muscle even if you are creating a calorie deficit? | May 13 2008 03:36 (UTC) |
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Melkor - fantastic write up. It helped me a lot; even though I'm somewhat disenheartened by the fact that there is no way in the lower depths of Hades that I can consume 5000 clean calories a day to accommodate my standing metabolic rate (3650 kcal), my exercise burn (1000 kcal per day average) and enough surplus to build any muscle. Fortunately, my personal goal is focused on a 10% body fat composition by my 42nd birthday (1 year from next month) - so I guess I'll sacrifice muscle growth for lean mass. Thanks again. Rb |
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| Fitness | Can you put on muscle even if you are creating a calorie deficit? | May 13 2008 00:30 (UTC) |
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Tim - I'm a bit confused. Now, I'll grant that gaining muscle mass on a 1000 calorie deficit is highly unlikely. But, at 500 calories, muscle gain should be achievable with the correct timing of protein consumption during a persons daily routine. Proteins are more readily converted to muscle "fuel" then they are to fat. The body will expel protein that it cannot transform during the digestive cycle. How fast does a person's (in general) anabolic/catabolic hormonal cycle change? The introduction of a natural amino acid (I've never juiced and I never will) immediately after rigorous exercise would contribute to muscle growth - as the anabolic state excited in the body would readily convert food protein into muscle protein. But, the digestive tract wouldn't readily convert that food protein into glucose/glycogen. A 500 calorie deficit, with properly timed consumption of caloric input (by quantity and type) - should result in muscle growth, while also allowing for fat reduction. What am I missing - read the other post you referenced above, and I'm not catching how a moderate reduction in calories makes the growth of muscle impossible.
Rb |
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| Fitness | Shin Splints...Any help?? | May 12 2008 18:25 (UTC) |
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As so many people have said, rest and heal first. Another exercise to consider, on top of all the great suggestions here would be rowing. Everyone thinks that Concept 2 rower in the gym looks pretty wimpy - but I double dog dare you to do 20 minutes on one at full effort - if you can. Rowing is the unsung hero of cardio. One thing to consider on the mechanics of shin splints. A lot of research and discussion is starting to point to our old tried and true "heel to toe" running style. The heel is a stopping device (i.e. digging your heels in). While it initially feels less intuitive - you may want to try lifting your heels when you run, as in moving the load of your stride more forward on your foot. I began doing forefoot running (technically called the POSE method) a month ago. I don't have a hint of a shin splint (and I'm very prone to them), my running mechanics are 100% better and I get a heck of a workout. Watch the top marathoners - you won't find a single one that is a hard heel striker; in fact, most of them look like they are floating on the balls of their feet. Stay safe, Rb |
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| Fitness | Can you put on muscle even if you are creating a calorie deficit? | May 12 2008 18:15 (UTC) |
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Muscle development is a factor of: Resistance moved over a specific time, with varying results based on intensity. Diet is a very limited (constrained) component of muscle development. Protein overloading provides a better "fuel" for muscle creation - but it is not without significant problems. Protein is not particularly easy for the body to digest (in relation to other food sources). If I remember correctly, anything over 25 grams of protein in a single sitting is simply going to be processed out of the body - not consumed. You definitely can develop muscle on a calorie deficit - body builders have a terribly difficult time consuming all the healthy calories required to just maintain their physiques. Metabolic rates for someone with 3% body fat are incredible. It is true that the body will naturally begin to consume muscle fiber as a fuel during intense exercise - but all that means is that we need to time the consumption of our calories so that we sacrifice what is in our gut before the muscle consumption begins. To build muscle on a calorie deficit, you have to view food as fuel - you have to put high quality fuel in the tank at the right time. But, muscle is built primarily from resistance, and secondarily from diet. Stay safe, Rb |
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| Foods | Thoughts on soda? | May 09 2008 19:31 (UTC) |
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7 years ago, I stopped drinking everything except for water. I was a two to three 20 oz bottle of Coke a day fiend. Why not go diet? I assumed (correctly) that artificial sweetners would continue to support my craving for something sweet - even though the soda itself was diet. I've convinced other friends to break off from diet soda and they've all reported a decrease in sugar craving (obviously a very unscientific study). How much Coke did I drink on a regular basis? How about more than 250,000 calories per year! That's three 20 ounce bottles per day, 365 days per year. Unfortunately, my theory didn't work out - I figured when I stopped consuming that many calories per year, I'd drop from 215 lbs to 87 lbs in just 3 months...for some reason, it never happened... Stay safe, Rb |
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| Fitness | Black toenail after trying treadmill | May 08 2008 18:34 (UTC) |
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Hey techdog - I'm no podiatrist, but I think I have an idea what may be causing your "black toe" syndrome. I'm going to assume that you are one of us many genetic freaks whose second toe is longer than your big toe (we also usually exhibit the genetic trait of hair on our first knuckles of our hand, and sometimes the ability to wiggle our ears due to an extra muscle in our skull - and no, I'm not joking). I am a mountain climber, and the same "black toe" can manifest in that sport; when your running (or climbing) technique is such that you strike your forefoot hard on the ground when you are striding. The blood is actually a bruise caused by the impact of the ground (or shoe material in the case of climbing boots). I don't advocate heel-to-toe running (totally different topic), but you might want to mess around with your center of gravity to see if you can force your body to lighten up on that toe. If you run with your shoulders forward, you center of gravity is pushed forward - if you pull the shoulders up or back, you force your body to change it's stride dynamics. Used to see this effect in the Army alot too - when guys went on road marches and leaned forward under the weight of their packs. They'd come up lame with 2, 3 or even all their toes blackened. Hope it helps, stay safe... Rb |
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| Fitness | Best way exercises for losing love handles? | May 08 2008 15:37 (UTC) |
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JDW - thanks for the call out. I probably didn't articulate my point well enough on "Zone" training. Operating at a caloric deficit is definitely the way to go; but the larger the muscle worked, the greater the caloric consumption. Why work a sheath of thin muscle on the abdominal wall when you could do squats and lunges and consume exponentially more calories? But, you are correct - any exercise is better than no exercise. I think we agree on pretty much all counts. I'm sure it has been mentioned on the site before, but for sheer intensity of physical effort (and caloric consumption); and development of lean muscle, check out www.crossfit.com - I started this workout lifestyle a year ago, and will never go back to traditional sets of 10 and staring at myself sadly in the mirror at the local Mc-Gym. Rb |
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| Fitness | Best way exercises for losing love handles? | May 07 2008 21:43 (UTC) |
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Unfortunately, love handles are really an outcome of evolution. Males store fat most readily at their mid-section (not just love handles - but that beloved beer gut as well). Females accumulate fat in their hips and buttocks.
Rb |
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| Foods | Just pure Water...? | May 06 2008 19:39 (UTC) |
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7 years ago, I stopped drinking soda and switched to water only. I didn't move to diet soda, or to juices or to drink mixes. Just water. This was a big deal for me - I consumed 3 or 4 20oz bottles of Coke a day. I didn't stop because of my weight. I quit because the dentist told me that Coke had eaten pits through the enamel of my back teeth. Not cavities - pits. I decided to go water only - a decision that I have stuck with for all these years now (except for one Cafe Americano from Starbucks every day or so). I drink over a gallon a day. Most importantly, by not choosing to go the artificially sweetened diet drink route - I noticed an amazing side effect. I do not crave sweets. Since processed sweetners are not being mainlined into my body (artificial or natural) I don't have a desire for more processed sweetners. Everyone makes their own choices - but if you can switch to water only, I can tell you the benefits and bonuses will blow you away. |
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