It supports his shoulders. He'd shift forward if not.

[Edited on May 12, 2011 at 10:57 AM. Reason : s]

5/12/2011 10:57:45 AM

ok, i think i see now


it just doesnt look like it helps much ha

[Edited on May 12, 2011 at 11:00 AM. Reason : sfdds]

5/12/2011 10:59:35 AM

we should all video ourselves doing them

then compile the videos to some john legend

and have a ihk'11bbc humpalog

5/12/2011 11:01:35 AM

Quote :

"http://www.medicalbillingandcoding.org/sitting-kills/"

Geez, according to this I should be dead already. Sometimes I work 9 hours at my desk and go home and watch TV / play videogames for 3 hours after work. The only time I am moving is when I am in the kitchen cooking or working out.

I think an hour of p90x and eating right is doing enough for me since I am around 9% body fat according to the Navy body fat equation. I am nowhere near as ripped as personal trainer guy though. I think I am going to take his advice and start doing compound lifts at the gym. I have never done a deadlift or an overhead press but I am going to start practicing.

The fact is, from the researching I have been reading about paleo and such, early man wasn't active all the time. They didn't sit as much as we did but they rested plenty and had low stress lives. I think the stress of work (raising cortisol levels) is worse than anything. I guess they just hunted and walked around meeting their friends and family and rested most of the time.

Also, here are ton of paleo recipes I found if anyone is looking for more.

http://www.marksdailyapple.com/primal-blueprint-recipes/

5/12/2011 11:12:36 AM

Quote :

"maybe im missing something but what was the point of putting his head between the guys feet?"

Nothing sexual.

Just a couple of dudes sticking their heads between each other's legs while air humping.

5/12/2011 11:22:23 AM

Update:

So I tried the Sculpt 5-6 part of the Power 90 Master Series (P90M) today and I'm not as impressed as I am with the Sweat 5-6 session I did yesterday. It was still nice to do something different than I have been doing, but I definitely have more fun with the Cardio.

That being said, there's a lot of things I haven't done with P90M yet. It's more split up like P90X so starting next week I am going to try some of the other moves.

Off to a dinner date with the fiance. Totally having some red wine tonight and I'm excited about it.

5/12/2011 11:23:37 AM

Early man didn't have comfortable chairs. If I had to choose between sitting on a rock or standing, I'd stand every time too.

5/12/2011 11:24:32 AM

WORD: ME VENTING. NO NEED TO READ JUST REPLY WITH



I'm gonna vent; sorry guys, but I. AM. PISSED. AT. MY. SCALE.

It has been around the same weight for THREE TO FOUR WEEKS. I've been hitting the gym regularly, eating right, etc AND STILL THE FUCK WONT MOVE. I find it extremely hard to believe that I just so HAPPEN to put on the right amount of muscle while at the same time losing weight to keep the scale the same. SOMETHING AINT RIGHT.

So I took my frustrations out on the weight machines today and I'm already sore.

HOWEVER, and this is where you are allowed to roll your eyes and ignore everything I've just said, MY SMALLer pants are now falling off like the size up did and I could go a hole (or two if I push it) smaller in my belt I just bought a month ago.


STILL THE SCALE NEEDS TO ACK THE FUCK RITE.

5/12/2011 11:30:43 AM

^you just reminded me of something i though was kinda cool

so i have a lot of tall friends about my height and we're pretty candid about our weight
its never a hard core topic of conversation but occasionally it will be mentioned and thats about it.


one friend i weigh a solid 20 lbs more than her, and one weighs about 10 lbs more than me.
and we all wear about the same size.


its very interesting

[Edited on May 12, 2011 at 11:38 AM. Reason : sfds]

5/12/2011 11:38:02 AM

^^ stop paying attention to the scale and pay attention to how your clothes fit. it's a much better barometer.

5/12/2011 11:39:07 AM

Sitting all day has given me terrible posture. I try to get up and walk around. I read this article that talks about creating a standing workstation but that is kinda ridicuous.

Stools and yoga balls have said to be a good alternative. I might look into a stool. I would be that guy in the office but at least I won't be the sad 35 year old who looks 50 chugging his gallon of soda every morning.

[Edited on May 12, 2011 at 11:44 AM. Reason : .]

5/12/2011 11:43:40 AM

all of this talk about sitting has got me wondering.


i sit a lot now because of class....but when i graduate and get a job i'm gonna be on my feet walking for almost the entire 8 hours of work a day.


does anyone know of any good compression socks, i prolly should start wearing those on rotation.


maybe i should make a new thread?

5/12/2011 11:47:05 AM

Yeah, I am forced to roll my eyes when I step on that damn scale. It's so frustrating! but whatver, I am NOT giving up. fuck you scale! lol

So my new job is a desk job and ALL of my previous jobs have been movement jobs, rarely sitting still. I am a week and a half in and my butt is already hurting lol. I really don't know how I am going to handle a non active job.

5/12/2011 12:09:19 PM

I stopped paying attention to the scale a while ago. In the past month I've gone from 211 to as low as 206, but I'm getting stronger/bigger/faster and my clothes fit better. There's a world of difference between the 215-220 I weighed three months ago and the 205-210 I weigh now.

5/12/2011 12:15:41 PM

^That's encouraging.

5/12/2011 12:20:18 PM

Quote :

"Pants Yea... Pant sizing can be annoying. When I was floating around 195lbs last year, nothing fit well. Boot leg jeans were like skinny jeans. However, now at 162lbs, my pants fit well. They look full and I no longer have a pancake ass (like I did before I started squatting and DLing heavy.)"

Grr I HATE shopping for pants. I'm about 175lb and 5'7'' and a 30-32" waste depending on brand. My thighs make it hard to shop. If the waste is right the pants are always too tight around my thighs.

Shirts are a pain too. Shirts that fit are always too small in the shoulders and when I get shirts that fit my shoulders than everything else is too big.

I need to just go to a tailer. Haha.

5/12/2011 12:39:51 PM

Quote :

"IMO, cardio isn't really necessary. Strength training is. It's much easier to achieve a calorie deficit by eating significantly less. Mainly by cutting out starches/refined carbs and replacing with protein."

I agree with this, and this approach is essentially what I've adopted for the past 4 months or so. The "cardio" that I do is HIIT, which typically doesn't last longer than 15 minutes, and I'll usually combine that with a 15-20 minute ab session. I do that either two or three times a week. I consistently get in a bis/tris/shoulders day and circuits (push-ups/pull-ups/various other chest and back exercises) day.

The one area that I know I'm ignoring is compound lifts. I'm not at all confident with the power clean and all that jazz, and it's just hard to know where to start. I have a roommate that does these types of lifts frequently, so I need to start working with him more on it. I'm 6' 3", and even without doing squats, I have very big legs, so I'm thinking I could see a lot more progress if I buckle down and have a full legs day.

[Edited on May 12, 2011 at 1:04 PM. Reason : I should probably go ahead and get an alumni gym membership, since I live 1/2 mile away...]

5/12/2011 12:47:03 PM

but isn't cardio good for your heart and lungs?

5/12/2011 2:19:18 PM

Yes. Cardio refers to the heart ... Your cardiovascular system. Cardio is good to do for health, but not necessarily for weight loss.

That said, cardio is a great calorie-burner. Just be careful of hunger spikes, bc you can quickly cancel out your workout if your diet isn't solid.

5/12/2011 2:22:59 PM

^^I think they're mainly talking about body building. In the long run you'd be a lot healthier if you just did lots of cardio instead of weight training. Sure keeping your muscles conditioned is great and all but when it comes down to fitness and being in shape your overall cardiovascular condition is by far more important.

I know plenty of people who go to the gym frequently and look great but aren't in near as good shape as people who have active jobs or do cardio a lot.

Just look at longevity studies. The people who live the longest are the people who are moderately active and keep a good diet but don't over eat.

I mean look at this guy:

http://www.postalreporternews.net/2010/06/28/nations-oldest-postal-employee-to-retire-on-june-30/

He walked all his life (and onion sandwiches apparently).

5/12/2011 2:28:31 PM

Cardio becomes more important as you get older. Its cool to be jacked in your 20's and 30's, but you want to get leaner in your 40's and 50's, lest you look like Chuck Amato.

5/12/2011 2:33:15 PM

I would say it's just as important now as ever. You shouldn't live a sedentary live style when you're young then expect to make all those years back later in life.

5/12/2011 2:36:26 PM

I was speaking in relative terms to resistance training.

5/12/2011 2:37:10 PM

Gotcha. I do cardio mainly for the health benefits (since I haven't completely kicked smoking) and the extra burned calories.

5/12/2011 2:39:49 PM

One thing I know is that my cardio training has helped improve my stroke volume.

Yeah.

5/12/2011 2:49:03 PM

Heavy strength training also causes cardiovascular adapations, that are different than and equally important as aerobic training.

Both should be trained for maximum health.

With that said, the general public does WAY more cardio than is necessary to reap the general health benefits. Often times they go way overboard and cause unnecessary fatigue and strain to the adrenal system and the joints.

5/12/2011 3:13:47 PM

Quote :

"With that said, the general public does WAY more cardio than is necessary to reap the general health benefits. Often times they go way overboard and cause unnecessary fatigue and strain to the adrenal system and the joints."

What do you mean general public? Or do you mean OF the people who do lots of cardio? Typically Americans don't do enough cardio. I'm not saying intense cardio or anything but just being generally active, which Americans are not.

So if you mean cardio in general Americans do WAY less cardio than is necessary. If you mean of the small percentage of Americans who do cardio it's maybe too intense cardio? I don't fully understand what you're saying.

5/12/2011 3:23:04 PM

You are right... That wasn't clear.

I meant the general population that does a lot of running, biking, ellipticaling, etc. who thinks that doing cardio 5-8hours a week or running 10-15+ miles a week is the key to optimal health. Not the average American.



[Edited on May 12, 2011 at 3:27 PM. Reason : .]

5/12/2011 3:27:03 PM

I think you're lumping all cardio into one bucket here though. There's a difference between intense possibly damaging cardio on a weekly basis and regular activity which is also considered cardio.

The healthiest and longest living people on the planet are people who do cardio all day and don't sit at a desk. I'm simply saying there's cardio to lose weight and compete and there's cardio that is just healthy activity.

My dad is 66 and probably bikes 100-200 miles a week. My mom is 57 and does triathlons on a regular basis. They are both in crazy good shape and don't do a bit of resistance training. They've never had any joint problems and look great for their age. They aren't necessary competeing or trying to get better but they just like being active all the time.

Quote :

"I meant the general population that does a lot of running, biking, ellipticaling, etc. who thinks that doing cardio 5-8hours a week or running 10-15+ miles a week is the key to optimal health."

This statement could be true or false depending on how you define "cardio." Doing cardio for 60 hours a week could be healthy depending on how you treat your body.

5/12/2011 3:35:36 PM

Quote :

"who thinks that doing cardio 5-8hours a week or running 10-15+ miles a week is the key to optimal health"

i dunno man. i know some 40-50+ year olds who have been distance bikers for a very very long time and are (imo) the epitome of health.
they dont have huge muscles but they are trim and are capable of keeping up with their, ahem, grandchildren.




on a non related note-one dude looks like hes 18, shits insane.

[Edited on May 12, 2011 at 3:37 PM. Reason : ^you did it for me. nail on head. ]

5/12/2011 3:37:12 PM

My dad's famous in Charlotte. All the bikers know him. He's retired now and all he does is bike and read. I want to be like him when I grow up. haha.

5/12/2011 3:42:29 PM

What an asshole. Tell him to put the book down and concentrate on the road.

5/12/2011 3:44:00 PM

slave.... you've been extra funny lately.


just fyi

5/12/2011 3:44:45 PM

^seconded

and

Quote :

"lol. i can't control how often you see your friend after i make the perfect match "

cass' dating service: a++++++++++++ would date again very fast shipping!!!!!!

5/12/2011 7:55:20 PM

^

Another couple I introduced are getting married this fall

[Edited on May 12, 2011 at 8:15 PM. Reason : Clarity]

5/12/2011 8:14:51 PM

Neo - I agree... Cardio is a pretty vague term. Low intensity stuff such as walking is much more sustainable and is very healthy.

I am directing my thoughts towards "chronic cardio". People jogging many hours weekly.

Cycling is a little different, as it does not stress the joints/tissues nearly as much as running does.

5/12/2011 8:55:56 PM

Quote :

"does anyone know of any good compression socks, i prolly should start wearing those on rotation. maybe i should make a new thread?"

I think you're looking for this thread: message_topic.aspx?topic=508708

5/12/2011 9:12:45 PM

ok so i calculated the nutritional data on my entire day for the first time and it made me aware of how shitty i eat (target for my age/weight - 27/145/5'5)

Calories(2000) 2157
Calories from Fat(600) 818
Fat 141%
Sat Fat 232%
Trans Fat 100%
Cholesterol 130%
Sodium 197%
Potassium 77%
Carbs 57%
Fiber 60%
Sugars 74%
Protein 284%

but i also did pushups, situps, bench press, curls, side streching, and extended warmups for the first time in forever. i really felt good today, i can't imagine how i'd feel if i ate better and exercised more.

SO i give anyone who participates in this thread permission to PM me daily and call me a wimp so it reminds me to get up and out and eat healthier. its like cuckolding but for bettering yourself.

5/12/2011 10:07:46 PM

A pt friend I have recommended I do free weights instead of machine weights. What do you think? I just dont know what to do in there and it's full of burly scary men usually.

5/12/2011 11:06:52 PM

your PT friend is correct

You're uncomfortable with free weights because you don't know what you're doing. Find someone that does and have them show you so that you can increase your confidence and learn to do things safely/correctly.

5/13/2011 6:24:30 AM

Quote :

"ok so i calculated the nutritional data on my entire day for the first time and it made me aware of how shitty i eat"

Since you haven't posted anything about what food you ate, we really have no idea if you're eating shitty or not.

I'm guessing those are based on government recommended intakes. So far, you've gotten more fat, saturated fat, cholesterol, and protein and less carbs and sugars than the recommended by the government (who has no fucking clue). Good job! Now which parts are you worried about?

5/13/2011 8:21:22 AM

So does that mean that if I continue to do the same routine of 30min exercise 5 days/wk and the same machines 5 days/wk raising weights as it gets easier, that eventually I will STOP losing weight? Or will it just slow down?

Does the body really adapt that hardcore?

5/13/2011 11:28:08 AM

^^

breakfast was 2 servings of amy's garlic chicken (don't judge! it was leftovers i wanted to finish)

lunch was a powercrunch bar and a 100 calorie muscle milk

i repeated the same as a snack later

dinner was a banana and 1.5 cups of brown rice with seasonings

[Edited on May 13, 2011 at 11:41 AM. Reason : really it was the garlic chicken that did the damage but that shit is tasty]

5/13/2011 11:40:34 AM

Well, we obviously have different views on what constitutes "shitty eating."

I'd say the chicken is the best thing you had all day.

5/13/2011 11:53:40 AM

can you explain a little more? and expound on what percentages i should be using if the govt doesn't know better...i was told to use the livestrong website for calculations

5/13/2011 11:56:22 AM

I don't think macronutrient percentages are terribly important. Eating real food should be your first priority. I'll just repost from MattJMM2 since he seems to be getting hit on the most.

Quote :

"Total Calories When setting up a diet, I like to start with total calories... Initially 10-12x body weight for total calories per day to start. Depending on your daily activity (NEAT) and amount of training, this may need to go up or down, determine this if you haven't lost any weight after a week. Protein I usually shoot for 1-1.5grams of protein per pound of of BW. If you are very overweight, you can use lean body weight as your reference. Fat If you are eating meats as your protein sources, fat intake should be pretty intuitive. I'd supplement with about 3-8g of fish oil daily. Shoot for ~25-30% of calories from fat. 9calories per 1 gram of fat, so do the math. However, depending how deep you cut carbs this % may change. Carbs I like most of my calorie deficit to come from a reduction of carb based foods for a number of reasons. Depending on how active you are in endurance related activity, you may need more or less carbs. My rule of thumb is this: cut out all carb based foods (excluding vegetables and some fruit) unless it is a training or very high activity day If you can simply focus on staying hungry for extended periods and eat 2-4 meals a day that are based on a protein (meat) source and vegetables, you will do well. Stay away from processed, low quality, convenience based foods."

5/13/2011 12:11:40 PM

"cut out all carb based foods (excluding vegetables and some fruit) unless it is a training or very high activity day"


this seems...off.
i mean if you are looking to get sub 10% fat or have a fitness show or something sure, but do you think this is applicable to the general person who just wants to be healthy?

[Edited on May 13, 2011 at 12:14 PM. Reason : serious question ]

5/13/2011 12:14:33 PM

^no, but I don't know what ThatGoodLock is shooting for.

so far all I've got is a vibe that he think he's eating too much fat or something

5/13/2011 12:15:54 PM

i wrestled 112 in hs, the heaviest ive ever been is 160 (with a gut) but now im just kinda regular at 145 but with no definition or outward appearance of being in shape so thats really all i want

5/13/2011 12:17:25 PM

Carbs and I go way back. I don't just ditch my friends like that

5/13/2011 1:01:37 PM