The Health and Fitness Thread

[Manticore]

Any one suggest me some home exercise/ diet to reduce extra fat around waist/thighs..

40 minutes compound excercises [ divide the 7 excsecises in 2 days] followed by 20 min. cardio ------

if done after a light breakfast-- quick fat burning, if done after taking 2 meals of the day, fat burning will start after glycogen used up i.e 40 min of exercise

romanian deadlift, hack squats, bench press , shoulder press [arnold military press] , rows , push-ups are basic excercises -- 4 more compound excercises added after 2 months


FAT IS LOST EQUALLY FROM ALL BODY -so do the above compound exercises- DOING CRUNCHES to lose targeted belly fat is hilarious!

 

[T-Faz]

Any one suggest me some home exercise/ diet to reduce extra fat around waist/thighs..

Early morning exercise before breakfast, either use resistance bands or cardio exercises which increase your HR and keeps it at a greater constant percent of 70. Your maximum HR being 220 minus your age.

As for diet, small portions spread out over the day, you should not feel heavy after eating food.

Also try to stick to lean meats, vegetables, fruits and healthier options like lentils and rotis.

 

[Manticore]

ive posted some nutrition videos, see what you can find at your place

porrigde / wheatabics / vegetables salan with roti / brawn bread with cheese / fish / chicken/ beaf /2 complete eggs [for testosterone ,vitam a/d/e , efa] +2 egg whites


i know some nice fat burning videos, but they have fitness models in them well..ehem... so im not posting them here


but ive mentioned most info in my posts here

 

[Manticore]

Music with body muscles???

i prefer death metal--- but the females in the gym [majority rules] order lady gaga on the speakers

 

[Developereo]

scooby 's vids are informative

Wow, what a loser!

Before you follow his advice, ask yourself: do you want to spend the rest of your life eating beans and oats soaked in water? Might as well hook yourself up to a protein drip and really reduce those calories...

Meals are not a social occasion; meals don't have to taste good
I can just imagine if this guy ever gets a girlfriend, she will be partying with some guy buying her steak and booze, while this schmuck is eating beans in water alone in front of his computer and admiring his pecs...

 

[Manticore]

the idea is to get 25 gm of protien in each and every meal --- beans are one of the best compact sources , many desi alternatives at hand

ofcourse there is a ''skip'' day /week in which you go out to eat whatever you want --

the video i posted, is for quick solutions for students --2 steaks x 6 =12 steaks/day-- imagine the cost and fat involved

do you know , the chest size of the ready made brands shirts of pakistan -- are one of the lowest? -- just showing the trend in pak is to be anemic and skinny with a cigarette in mouth

for me , i have to buy dockers regular xxl shirts , cut lower parts of shirts to add extra cloth in the arm-pits [thanks to my tailor] and put plates , to reduce waist in the lower abdomen part of the shirt for proper fit--- eventhough ive an average physique at 6.2 height

BUT I LOOK AND FEEL HEALTHY

 

[Awesome]

Your maximum HR being 220 minus your age.

I didn't know that, and it seems about accurate.

 

[Manticore]

i dont follow heart rate-- as with conditioning , the heart rate tends to decrease in a person---- just when a person feels heart pounding, its a signal to slow down a bit

 

[Awesome]

So how much can you guys bench?

 

[Manticore]

i read in a couple f books that we shouldnt do horizontal bench press--- as risk of injury to rotator cuff and ant. deltoid is very high---- instead i do it on mild incline [not high incline] ----- rather i do cable cross overs instead

 

[T-Faz]

I didn't know that, and it seems about accurate.

And according to your HR (Max) you calculate your THR (Target/Training Heart Rate), the THR is the point where you obtain the most benefit from your exercise.

Use the Karvonen method to find out your THR:

THR = ((HR.Max − HR.Rest) × %Intensity) + HR.Rest

For me it would be:

HR (Max): 197 (220-23)
HR (Rest): 75 (Use a good HR monitor and breathe deeply before hand to relax completely)
%Intensity: This is the exercise intensity you want to target, should be between 50%-80%, to loose body fat I need to have a constant intensity of 70%.

So,

THR= ((197-75)x70%)+75
THR= 160bpm (beats per minute)

 

[T-Faz]

Just buy resistance bands, cheap and effective.

 

[Manticore]

i did make a mini gym at home-- but the zealous routine is only maintained in an a seperate gym-- atleast for me

 

[Pride]

Thanks T-Faz and Antibody.. I face only one problme for past 6-7 yrs which is common to most of us.. I go to gym continuously for 3/6 month and then whole routine gets disturbed so the max exercise is done for Abs removal gets more fat there.. but I tried last time some Home exercise/Yoga/Diet thing and it helped me to contain for long time but again fats get accumulated there mainly.. Shoulder/Chest is still fine

 

[Awesome]

i read in a couple f books that we shouldnt do horizontal bench press--- as risk of injury to rotator cuff and ant. deltoid is very high---- instead i do it on mild incline [not high incline] ---- myth or not, i dont do decline, cuz when i stop going to the gym, my pecs would sag downwards!- rather i do cable cross overs instead

Been doing the bench press for a while now... and seen some of the biggest builders stick to it forever.

Hmmm muscles won't ever sag. That's biologically impossible.

Either you'll get a layer of fat over them or they will get metabolized over time. But why leave?

I do straight incline and for the lower part decline doesn't even work, body builders are now advising against decline. Do the dips instead.