167 replies to this topic

[Frikjan]

Como sólo cosas que se puedan utilizar para hacer manualidades

Me vienen a la cabeza muchas cosas de "manualidades" que no sentarían muy bien al estomago.

[thexsam]

Me vienen a la cabeza muchas cosas de "manualidades" que no sentarían muy bien al estomago.

Eh eh, ¿que tienes en contra del bukkake?

Por cierto, hablando de comer,podiamos quedar de aqui en un mes, que paso por barnacity y me alojaré, casi seguro, en tu elitista barrio xD

[Bloodberry]

coño frikjan, pos yo te vi de todo menos "amplio"

[Mortan]

No, no. Para hacer las manualidades, no el resultado de dichas manualidades. Los macarrones ya pegados con cola, por ejemplo, ya no valdrían.

[Bloodberry]

Ja, eso o dices tú, como si las golosinas con zz (para que no le vayan las moscas) no valiesen... inculto ò________ó

[Mortan]

Y desde cuándo se hacen manualidades con golosinas?

[Bloodberry]

joder, nunca hiciste castillos de ladrillos y casas de nubes, y acabar de golosinas hasta en el pelo? Pobre hombre sin infancia...

[Mortan]

Yo lo que no tuve fue adolescencia, no infancia, infancia tuve un rato largo de ella.

Pero eso no son 'manualidades'. Es arte culinario. Como hacer florecillas de verduras.

[Kouraï]

yo tengo hechos unos prendedores con galletas y con golosinas ^^ solo hay q barnizarlas y quedan super chulas.

Este tema ha sido editado por Kouraï: 14 September 2007 - 12:30 AM

[thexsam]

Yo lo que no tuve fue adolescencia, no infancia, infancia tuve un rato largo de ella.

¿Pasaste del parvulario al andamio?

[rokutanda]

Bueno, voy a aportar algo al hilo por una vez y sin que sirva de precedente xDD

http://www.fourmilab.ch/hackdiet/

Es bastante interesante.

[thexsam]

sisi...

xDDD

Eso si, dice muchas cosas curiosas y bastante logicas (despues de la miniojeada).

Este tema ha sido editado por thexsam: 14 September 2007 - 12:47 PM
jaejae

[Deadsunrise]

Me acabo de enterar de la existencia de este hilo. Hace un año o asi pesaba 82, he llegado a pesar 86.5

Casi todo este año he estado en 78 kilos hasta Julio que decidi bajar de una puta vez, llevo 2 meses manteniendome entre 67 y 70 kilos que es mi peso (casi 20 kilos del maximo que he llegado a pesar a ahora, como podeis imaginar se nota bastante)

Adjunto la grafica de traineo.com y los logs que me exporta aqui abajo.

¿Como? pues comiendo menos y sin saberlo he estado haciendo intermitent-fasting o JUDDD ( Johnson Up Day Down Day Diet ) dependiendo de la temporada. Por lo general ahora no tengo mucha hambre y tengo que tener cuidado para no bajar de 67 o empiezo a estar demasiado delgado. Llevo 2 meses estable y dudo bastante que vuelva a subir porque me encuentro increiblemente bien (no es solo adelgazar, cuidarse mas, ropa nueva, etc)


PD: paso de discutir dietas concretas o si una dieta es sana o no, etc. Mas que nada porque criticaria la mayoria de ellas y paso de flamear a saco. He bajado el peso que queria y me encuentro de puta madre, si tu con tu dieta tambien adelgazas y te sientes genial pues sigue con ella.

De todas formas, si quereis adelgazar de verdad dejad de hacer cardio y empezar a levantar pesas, las tias tambien. Si quereis os pego por aqui el FAQ del foro weight & watch de SA para que veais porqué es la mejor forma de bajar peso.

Imágenes Adjuntas

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[rokutanda]

No podemos ver los Attach

[thexsam]

De todas formas, si quereis adelgazar de verdad dejad de hacer cardio y empezar a levantar pesas, las tias tambien.

No me negarás que no hay cosa más triste que un gordo (muy gordo) en un gimnasio, te lo digo como antiguo asiduo de ginmasio y como morbido de pro. Vamos, mi intencion ahora que entro por la puerta es volver despues de las vacaciones pero no para adelgazar, si no porque estoy hecho un tirillas y me va de puta madre la rehabilitacion para los hombros. Eso si, de todos los medicos con los que he hablado, unos más otros menos, estan todos en contra de los anaerobicos para bajar de peso, al menos en una dieta normal. Personalmente creo que si sigues una dieta muy baja en carbohidratos al final va a dar lo mismo, pero molaria que comentases pq lo dices.



PD:si que estas más delgado si, que esta ek ni se te veia xD

[Deadsunrise]

Arreglado lo de los adjuntos, aqui teneis el topic es un tocho y pierde el formato asi que meto una captura en pdf por si lo quereis ver con formato (11 paginas)

Es un topic titulado "BEGINNER FAQ Weight Loss/Gain, Exercise, Nutrition/Diet READ OR DIE", uno de los 2 unicos stickies en el foro weight & watch de SA. El foro es gigante con un huevo de gente hablando de perdida de peso y otros en plan mas de culturismo. Sinceramente me importa un cojon lo que te hayan dicho los medicos del ejercicio anaerobico, despues de leer el FAQ entero si quieres empezarmos a discutir. Y tampoco hace falta ir al gimnasio para hacer pesas, sobre todo al empezar cuando no puedes levantar una mierda.


 BEGINNER_FAQ.pdf   263.82KB   117 Número de descargas



Hello and welcome to the BEGINNER FAQ FOR BEGINNERS WHO ARE BEGINNING AND WHO SHOULD NOT ASK QUESTIONS BEFORE READING THIS BECAUSE THEY ARE BEGINNERS.
On that note,



[A01]I'm Fat, I Want To Lose Weight (Weight Loss)
..[B01] Why Being Overweight Is So Dangerous

[A02]I'm Skinny, I Want To Gain Weight (Weight Gain)

[A03]Exercise
..[B03] On: Bullshit
..[C03] On: Bullshit for Women
..[D03] On: List of all the Exercises

[A04] Nutrition
..[B04] Why Severe Calorie Restriction (Low Calorie Diets) Is Unhealthy

[A05]Body Composition Q&A
..[B05] I Want Abs
..[C05] I Want To Lose Fat In/Around (Spot Reduction)
..[D05] Turning Fat Into Muscle
..[E05] TONED DOES NOT MEAN WHAT YOU THINK IT MEANS

[A06]Supplements And You

[A07]What Do I Do Now?

[A08]INFORMATICS
..[B08] Thanks To
..[C08] Disclaimer
Introduction

If there is one thing the internet has done for society, in my opinion, it's basically teach us that we're all a bunch of stupid assholes who are wrong all the god damn time. A lot of the time our stupidity is exposed by wikipedia entries written by Catlady487, but we kind of ignore it and laugh that we got something wrong, and pretend that we weren't wrong because it was a process of self-discovery and we don't want everyone to know that we, are infact, stupid assholes. Everyone else is a stupid asshole, but we aren't. We know that we're smart, and that we're mostly right about everything, unless we aren't.

This isn't wikipedia (and I'm not Catlady487), but please let this be one of those moments for you. After you're done reading this you'll know that you were right about it, as usual, and of course you'll want to hide that you were a stupid asshole for a while.

The reason this needs to be one of those moments is because everything you have ever been taught about fitness is wrong. From your bull-dyke PE teacher in 4th grade to EVERY WOMEN'S MAGAZINE ON THE PLANET to the 280 pound neurotic nutritionist life coach with depression who you're a client of, it's all horseshit. Squats hurt your knees, deadlifts are bad for your back, curls, smith machines, running for hours on end, MY GENETICS/THYROID MAKE IT IMPOSSIBLE, food psychology and marketing, aspartame and corn syrup, 8000 situps to get TONED abs, 5 FAST WEIGHT-LOSS TIPS, frozen microwave meals, spot reduction, blah blah blah shit shit shit.

Lifting heavy weights do not make you big and bulky if you're female _ever_, unless you are purposely taking growth hormone and steroids. This is but one of the many topics we will delve into on this journey of discovery. Just pretend there's some orchestra music, stock footage of dolphins and that it's being narrated by David Attenborough.

This FAQ will steal pieces of sean10mm's guide, as well as other posts from the likes of monteunicorn and possibly other people who I don't really give a shit about. This thread is meant to be as short as possible, so...


[A01]I'm Fat, I Want To Lose Weight (Weight Loss)

Diet is the most important single factor in your health, body composition and overall appearance. We'll start slowly;

Food determines how big you are. If you consume more calories than you expend, you will get bigger. If you consume fewer calories than you expend, you will get smaller. If you meet your maintenance needs, you will stay the same. Regardless of your metabolism, body composition, genetics, or whatever, at some point your body must obey the laws of thermodynamics. At the end of the day, everything is calories in and calories out.

You can't get big if you don't eat big. That goes for muscle, fat, whatever. You can lift huge weights 10,000 times a day, and if you don�t eat more calories than you expend, you won't gain a milligram of mass. Conversely, if you burn 10,000 calories a day and eat 11,000 calories a day you will gain weight. Exercise plays a big role in what that extra weight becomes (fat or muscle), but the weight comes from food.

More on food in the nutrition section [A05].


[B01] Why Being Overweight Is So Dangerous

Obesity is the catalyst of several medical conditions: Sydrome "X" (diabetes mellitus type 2, high blood pressure, high blood cholesterol, and triglyceride levels) which leads to congestive heart failure, enlarged heart and its associated arrhythmias and dizziness, cor pulmonale, varicose veins, pulmonary embolism, polycystic ovarian syndrome (PCOS), menstrual disorders, infertility, gastroesophageal reflux disease (GERD), fatty liver disease, cholelithiasis (gallstones), hernia, colorectal cancer, urinary incontinence, glomerulopathy, hypogonadism (male), breast cancer (female), uterine cancer (female), stillbirth, increased insulin resistance, dyspnea, obstructive sleep apnea, hypoventilation syndrome, Pickwickian syndrome, asthma, hyperuricemia (which predisposes to gout), immobility, osteoarthritis, low back pain, stroke, meralgia paresthetica, headache, carpal tunnel syndrome, dementia, kidney failure, stretch marks, acanthosis nigricans, lymphedema, cellulitis, carbuncles, intertrig and joint damage.

Destruction of the body's "hormonal harmony": Obesity causes insulin resistance which means that your insulin doesn't work the way it's supposed to. Your pancreas tries to compensate by secreting more insulin, but after a while it gets exhausted and you develop diabetes. Aromatisation of testosterone to estrogen in fat tissue is a undesirable side effect. Fat filtration will also cause the endocrine (hormone producing- insulin, glucagon, and somatostatin) part of the pancreas to respond poorly to hormones, and your natural production suffers as a result.
Fat tissue produces different forms of identified and unidentified �toxic� substances that have a terrible effect on different regulatory systems in the body, which results in poor regulation of blood pressure (increase) and cholesterol (increase). This predisposes for filled arteries in the heart and brain (heart attack, stroke), by accumulation of oxidised LDL-cholesterol in the artery walls that when absorbing chalk swells up and breaks.
Fat tissue inhibits different parts of the immune system, both directly and indirectly, due to inhibition of the signalling roads between immune cells. Since your immune system fights cancer cells, the risk for cancer and inflammatory diseases (rheumatoid arthritis, chronic obtrustive pulmonary disease, osteoarthritis) increase drastically.
Fat is not limited to the subcutaneous fat you see in the mirror. If your obesity reaches a certain threshold the fat itself will 'float' out into your internal organs and start storing itself in your liver, heart, intestines and even muscles. This leads to reduced organ function.
The obese carry a significant amount of weight, while the knuckles, joints, muscles and tendons often are severely undertrained and can't handle it. This leads to premature wearing and damages the skeletal and connective tissue.


TL;DR: Obesity will wind you, crush your joints, make you unfuckable and infertile and will eventually slowly and painfully lead to diseases that will kill you.


[A02] I'm Skinny, I Want To Gain Weight (Weight Gain)

If you want to gain weight you need to eat food. I know, I know, you've heard it before. But if you're not packing down at a MINIMUM 3,000 calories as a male to gain weight you're not eating enough. When you are extraordinarily skinny you can eat like shit. It's unhealthy, and you can read other threads about "dirty" and "clean" weight gain (I'm trying to keep these parts relatively short since it's easier to fix underweight than it is over) but for a short period of time when you are stick-figure like thin you just need to get into calorie heavy food. Whatever you're eating now- add a double cheeseburger every day. If you're still not gaining weight, add peanut butter. Up your bodyfat percentage slightly if you're incredibly thin and you'll have more energy in the gym, which will lead to more progress both in and out of it.

[A03] Exercise

-Exercise determines HOW you gain or lose weight, and your body composition (fat:lean mass) generally. You can diet down to, say, 120 pounds. But do you want to be 120 pounds of lean, or 120 pounds of gross, flabby loser? Exercise dictates this outcome.

-Exercise burns calories, which makes it easier to lose weight in conjunction with diet.

-Exercise promotes strength and wellness. It conditions your body, your heart, increases the efficacy of your central nervous system and neuromuscular junctions, relieves stress and depression, helps to control blood pressure and can help to fix poor posture.

So exercise makes it easier to lose weight, and plays a big role in the composition of your body. There are two main kinds of exercise, cardiovascular (aka cardio, aerobic) and weight lifting (aka weights, anaerobic, lifting, resistance training, etc.)

Cardio � Any type of exercise that sustains an elevated heart rate consistently for a long period of time, such as running, cycling, or elliptical machine

Weightlifting � Anything involving resistance. There is a significant difference between free weights (dumbbells, barbells not on a machine, etc) and nautilus/smith machines, and we'll touch on later.

Cardio vs. Weights

For most people, meeting their fitness goals requires that they do some of both, not one or the other.

I'm going to start with the case for weight lifting, because its seems to have the most misconceptions associated with it.

-Are you trying to lose weight? Lift weights. Lifting burns tons of calories, increases EPOC (Excess Post-Exercise Oxygen Consumption, how many calories you burn in the hours/days after exercise) and lifting weights while dieting will cause you to retain more muscle and lose more fat than just diet and/or cardio. Because the name of the game when it comes to not looking awful is FAT LOSS, not weight loss. Do you want to be that guy who loses lots of weight and still looks like that skinny fat guy George Michael fucked in a forest? I don't think so.

-Are you just trying to �tone up�? Lift weights. �Toning� is kind of a nonsense term, because you don�t actually �tone� anything. You can only lose fat and gain muscle, and lifting weights helps you do both, by burning calories and promoting muscle growth. Like I said before, you get huge by eating huge, not lifting weights; lifting just determines how much of your weight is muscle vs. fat.

-Are you a woman? Lift weights, because all the other benefits still apply to you. The section On Bullshit: for Women explains misconceptions about this.

Lifting weights also makes you stronger than cardio, increases bone density and strength (not kidding, have your grandfather do deadlifts) and will do more than almost anything to make you look good naked.

But what about cardio? For one thing, it burns lots of calories. But cardio is also good for everyone because it improves your overall endurance and ability to exert yourself over an extended period. As the name implies, it also improves cardiovascular conditioning; that is to say your heart and the surrounding tissue and arteries. Basically, your ability to perform pretty much any kind of physical activity is helped by being in good cardiovascular health, and it makes it less likely that you will eventually die from your heart exploding.

My suggestion is to alternate weights and cardio, for instance doing 3 days of weights, 2 days of cardio, and taking the other 2 days off. Doing both on the same day tends to cause one or the other to suffer from reduced effort, and generally burns people out. If you absolutely must do both on the same day, try to seperate it by atleast 8 hours.


[B03] On: Bullshit

Three words about cardio: only intensity matters. If your goal is fat loss (as opposed to general cardiovascular health), 3 hours running slowly on a treadmill will not help you as much as 20 minutes of high intensity interval training doing sprints on a track. There is more discussion of this in other threads.

I'm going to focus on weight lifting, though.

So, the general feeling is machines are safer than free weights, right? Well, sure. If you're afraid of controlling free weights. There's also a greater chance you'll fuck something up if you don't know what you're doing with free weights, since the purpose of machines is to control the movements.

Problem is, you control free weights every second of every day. The groceries, carrying something up stairs, bending over to pick something up, moving a chair. Your arms are free weights, your legs are free weights, everything they move is a free weight. There is no machine to control the movement unnaturally, your body moves the way it wants to. Opening a door is about the closest you will come to a controlled, 'mechanized' action. Anything that is not bolted to something else is a free weight: including you.

You have an incredibly complex musculature as a human. The shoulder girdle is the most complex area of them all because of all the motions that are required of it. Fingers bend and straighten the same as your knees and your elbows. Your shoulder moves everywhere. The ankle, the neck and the wrist are similar to the shoulder girdle, but none of them are as intricate, or as fragile. None of them are used as often as the shoulder girdle, either.

So let's say you do side raises with cables and that's it. Or machine flies. You're working very little muscles within the shoulder girdle, and not activating the entirety of it. Do you know what you're doing?

You're creating muscle imbalances.

Why is this bad?

Stand up. Yes, out of your computer chair, I know it's difficult. And bend over. Doesn't matter if you squat down, doesn't matter if you just bend at the waist. Touch the floor. If you squat, you'll feel your quads and hamstrings, and if you bend from the waist you'll feel your quads and hamstrings activating anyway to stabilize you. Maybe touching the floor from the waist position required you to extend your shoulder a little, and you felt it in your deltoid.

That movement requires almost the entirety of your musculature to perform. And you're isolating muscles in the gym. Do you see why this is a problem? What happens when the quads are so much more dominant than the hamstrings and you try to carry something heavy? The quads signal to the brain that they can handle the load, but the hamstrings can't. Those muscle imbalances: they lead to castastrophic injuries. Almost every "blown out back" you'll personally hear about happening to relatives or your friends parents comes from something mundane. By not engaging the entirety of your musculature in resistance exercise you are effectively attempting to "min/max" it. It doesn't work when you're trying to build a base level of strength. There's a reason firefighters have such ridiculously strong backs and your uncle Fred managed to blow his out by bending over to pick up the paper.

So this takes us to the big three. The three exercises all powerlifters perform in competition. The deadlift, the bench press and the squat. You probably think deadlifts fuck up your back (you might not even know what they are), the bench press you more than likely already do on a machine and the squat, god knows, is dangerous for your knees.

I'm not going to give you an essay on this, but I'll list some reasons why this is horseshit. Starting with the deadlift: you only injure your back often if you have a weak back. What is one of the primary exercises athletes use for full-body strength? The deadlift. What is the motion firefighters and dockworkers and strongmen competitors use to pick heavy things off the ground? Bend the legs, head forward and back up with a slight arch, grab with the arms, lift off with the legs and straighten out the back so you're standing regularly. The deadlift.

There is a reason that flabby middle-aged men who look like they've never lifted more than 75 pounds and middle-aged women and just-certified-today Bally's personal trainers tell you the deadlift is dangerous, while strength and conditioning coaches, athletes, physical therapists, GOOD chiropractors and doctors who focus on sports medicine tell you it's great for you. The reason is that one group is a bunch of god damn morons and the other isn't.

How about the squat? If you get in a squatting position with hundreds of pounds and only move a few inches down, yeah, that's quite the strain on the knee. What happens when you drop to parallel, though, or you go below the knee? The load transitions. The load transitions off the knee, and on the way up the knee only provides flexion. Once the knee is below or at the quad, the load moves onto the quad. The quadricep is designed to take load. There is no problem there.

You probably already do the bench press, if you're male, anyway. Therefore, I have nothing to say to you. There was a book written called "Starting Strength". If you care for the science (really, the physics more than anything) behind the deadlift and the squat, and why doing it and doing them properly is arguably more beneficial than anything else you should probably pick it up.

[C03] On: Bullshit for Women

With very few exceptions, the principles of diet and exercise are the same for men and women. I recognize this is hard for women to accept, especially if you have little understanding of the science behind exercise.

The truth is, women can't gain muscle at anywhere near the rate of men, no matter how hard they lift. Men naturally produce testosterone (you, of course, produce estrogen,), and the fact that we have 60% more upperbody muscle mass on average (yes, even the lanky little nerd you know has significantly more potential for growth in the upperbody) means you will never become "big and bulky" if you don't use growth hormones and steroids.

Getting huge doesn't just happen to men, forget women. Every female fitness magazine you read is garbage. It's not hyperbole. Every single one. They are bad. Men's Health isn't really highly regarded, but you are honestly way better off reading it than you are pretty much any other fitness magazine geared towards your sex. They fixate on things like spot reduction (a myth discussed below) and bosu balls (CORE TRAINING OH EM GEE), light little weights and hours spent doing cardio.

Light weights don't do anything for you but build muscle... Slowly. You might say the point of this is to avoid you getting big and bulky like a female bodybuilder. You, as a woman, genetically have a "cap" on muscle mass. You will NOT get big. What's the point then of reaching your potential slow (or really, never reaching your potential at all) when you could reach it faster with heavy weights?

Heavy weights actually cause the bone to become more dense. Bone density is a major issue for women. Heavy weights build muscle, muscle requires more calories to maintain than fat, therefore muscle increases your metabolism.

Every woman in Hollywood who is considered "hot" does resistance training. They do intervals in cardio. Genetically you are predisposed against ever getting large without the help of chemistry. Do not worry about big weights making you big. They will build muscle, which will burn fat faster, help with cellulite, increase bone density, give you 'shape' and they're the only thing that can fix flabby arms for women over 30.

Im a girl!!!!
http://www.stumptuou...m/cms/index.php

im a girl and I get "bulky" when I look at the weights
you are not growing at the rate you think you are, restrict your food inntake if you are afraid of growing out of your skin(you wont) http://www.stumptuou...m/cms/index.php

im a girl and this is targeted to skinny guys, im just trying to tone up my abs or whatever
Men and women are bodies work the same way, except that guys have a natural potential far beyond that of any girl. use the same routines/diet programs a guy would use. http://www.stumptuou...m/cms/index.php

[D03] Exercise List
List of exercises
(thanks guevara <3)

Olympic Variations
The Bear http://www.t-nation....hydra?id=459657
Clean from Hang http://exrx.net/Weig.../HangClean.html
Clean with Jerk http://exrx.net/Weig...eanAndJerk.html
DB Snatch http://www.t- nation.com/readTopic.do?id=459442
Snatch http://exrx.net/Weig...fts/Snatch.html

Deadlift Variations
Deadlift http://exrx.net/Weig...BBDeadlift.html
King Deadlift http://www.t-nation....hydra?id=460856
Snatch Grip Deadlift http://www.t-nation....hydra?id=459280
Stiff-Leg Deadlift http://exrx.net/Weig...egDeadlift.html
Sumo Deadlift http://www.t- nation.com/readTopic....hydra?id=524650

Squat Variation
Back Squat http://exrx.net/Weig...BFullSquat.html
Box Squat http://www.t- nation.com/readTopic....hydra?id=459391
Front Squat http://exrx.net/Weig...FrontSquat.html
Hack Squat http://exrx.net/Weig...BHackSquat.html
Single Leg Split Squat http://exrx.net/Weig...SplitSquat.html
Zercher Squat http://www.t- nation.com/readTopic....hydra?id=510730

Calves
Donkey Calf Raise http://exrx.net/Weig...yCalfRaise.html
Leg Press Calf Raise http://exrx.net/Weig...5CalfPress.html
Seated Calf Raise http://exrx.net/Weig...dCalfRaise.html
Standing Calf Raise http://exrx.net/Weig...gCalfRaise.html

Additional Leg Exercises
Glute Ham Raise http://www.bodybuild.../renegade10.htm
Good Morning http://exrx.net/Weig...oodMorning.html
Hip Bridge http://athletics.dar.../lowerbody.html
Leg Curl http://exrx.net/Weig...ingLegCurl.html
Leg Press http://exrx.net/Weig...45LegPress.html
Lunge http://exrx.net/Weig...ps/BBLunge.html
One Leg Back Extension http://www.t-nation....hydra?id=459279
Overhead Lunge http://www.t-nation....04-017-training
Pull Through http://www.t-nation....hydra?id=488461
Rear Lunge http://www.exrx.net/...BRearLunge.html
Step Up http://exrx.net/Weig...s/BBStepUp.html
Zercher Good Morning http://www.t-nation....hydra?id=459875

Vertical Pull
Cable Pulldown http://exrx.net/Weig...ntPulldown.html
Chin Up http://exrx.net/Weig...handChinup.html
Parallel Grip Chin Up http://www.bodybuild...un/charles4.htm
Pull Up http://exrx.net/Weig...i/WtPullup.html
Sternum Chin Up http://www.t- nation.com/readTopic....hydra?id=459477
Towel/Rope Chin http://www.t- nation.com/readTopic....hydra?id=459798
Upright Row http://www.exrx.net/...UprightRow.html

Vertical Press
Bent Press http://www.t-nation....ic.do?id=459681
Front Raise http://exrx.net/Weig...FrontRaise.html
Push Press http://www.exrx.net/.../PushPress.html
Scott Press http://www.larryscot...1october_23.htm
See Saw Press http://bodybuilding....?...&order=Name
Shoulder Press http://exrx.net/Weig...itaryPress.html

Horizontal Pull
Bent Over Row http://exrx.net/Weig...entOverRow.html
Cable Row http://exrx.net/Weig...BSeatedRow.html
Supine Row http://exrx.net/Weig...TSupineRow.html
T Bar Row http://www.exrx.net/...entOverRow.html
Renegade Row http://www.bodybuild...un/mahler73.htm
Reverse Push Up http://exrx.net/Weig...TSupineRow.html

Horizontal Press
Bench Press http://exrx.net/Weig...BenchPress.html
Cable Crossover http://bodybuilding....?...&order=Name
Dips http://exrx.net/Weig...WtChestDip.html
Fly http://exrx.net/Weig...rnal/DBFly.html
Pull Over http://exrx.net/Weig...rmPullover.html
Push Up http://exrx.net/Weig...l/WtPushup.html
Telle Fly http://www.t-nation....hydra?id=460320

Bicep
Cable Curl http://exrx.net/Weig...eps/CBCurl.html
Barbell Curl http://exrx.net/Weig...eps/BBCurl.html
DB Curl http://exrx.net/Weig...eps/DBCurl.html
Lying Curl http://www.t-nation....ic.do?id=460030
Preacher Curl http://exrx.net/Weig...eacherCurl.html

Triceps
Cable Press Down http://exrx.net/Weig...CBPushdown.html
Close Grip Bench Press http://exrx.net/Weig...BenchPress.html
Floor Press http://www.weightlif...rbellpress.html
Lying Tricep Extension http://exrx.net/Weig...yingTriExt.html
Overhead Tricep Extension http://exrx.net/Weig...s/BBTriExt.html

Abdominal
Cable Kneeling Chop http://exrx.net/Weig...lingCrunch.html
Cable Woodchopper http://www.chekinsti...s.cfm?select=12
Decline Bench Sit Up http://bodybuilding....?...&order=Name
Dragon Flag http://www.evfit.com/200207.htm
Hanging Leg Raise http://exrx.net/Weig...egHipRaise.html
Hanging Pike http://www.t-nation....ic.do?id=459262
Jacknife Sit Up http://exrx.net/Weig...KnifeSitUp.html
Rollout http://www.t-nation....ic.do?id=459658
Russian Twist http://www.t-nation....hydra?id=459670
Saxon Side Bends http://www.t-nation....hydra?id=459681

Exercise Complex
Combo Extension Pull http://www.t-nation....hydra?id=675263
T Push Up http://www.t-nation....04-003-training
Iron Cross http://www.bodybuild...Name=Iron Cross

Postural Correction
Cable External Rotation http://exrx.net/Weig...alRotation.html
Cuban Rotation http://www.t- nation.com/readTopic.do?id=459930
Face Pull http://www.t-nation....hydra?id=459846
Kneeling X Pull http://www.t-nation....titan?id=461579
Poor Mans Shoulder Horn http://www.t-nation....hydra?id=459460
Rear Lateral Raise http://exrx.net/Weig...teralRaise.html
Scapular Wall Slide http://www.t- nation.com/readTopic....hydra?id=459846
Scare Crow http://www.t- nation.com/readTopic....hydra?id=459846
Side Lying External Rotation http://familydoctor.org/265.xml
Straight Arm Cable Pressdown http://exrx.net/Weig...rmPulldown.html
Wall Push Up http://www.uhseast.com/172698.cfm

[A04] Nutrition

Before going into the nitty gritty of calorie counting and so forth, you can improve your health a great deal by changing the staples of your diet and your patterns of eating. This sounds like a big deal, but is actually pretty simple and relatively painless. I�m not going to tell you to eat tree bark and fungus, for instance. That kind of extremist dieting is for morons.

First, the obvious stuff: fast food and soda. As in, cut that stuff out.

Fast food is almost always extremely unhealthy, high in saturated fat and trans fat, very calorie-dense, and should thus be avoided by everyone. The occasional burger is harmless in the grand scheme of things, but if fast food is a staple of your diet, cut it out or you will almost certainly never accomplish a damn thing fitness-wise. You may have read about some bodybuilder dude eating McDonalds for a month. Guess what? He was already a fucking bodybuilder. You can't get away with that.

Soda is the other thing that should be eliminated by everyone. Soda is extremely calorie-dense, has no nutritional value, and for various reasons you shouldn�t be dumping massive amounts of simple sugars into your system. There is debate over if diet soda is neutral or still bad for you; my suggestion is to limit that garbage, too. DRINK WATER! If you absolutely need something else, milk and tea is acceptable, but it's still ingesting liquid calories. Getting calories from liquids is STUPID.

Many people stop being fatasses just by cutting out soda, dropping fast food and quitting their peanut butter M&Ms addiction. Aside from being made of unhealthy ingredients, fast food and soda are so awful because they make it easy to ingest a tremendous amount of calories without actually filling you up. Having some garbage is fine a few times a month and won't turn you into Captain Poopsock with 17 level 60 characters in WoW, but for too many people who are going to be reading this it is their diet.

What to Eat

Your dietary staples should include:

Lean animal protein sources, including but not limited to:

-Most turkey and chicken in general, especially if it is skinless. Turkey and chicken breasts especially. Contrary to dumb internet rumors, going to the deli counter to have them slice up a roasted or smoked turkey breast for you is also fine.

-Ground turkey, chicken, beef or pork that is >90% lean

-Virtually all forms of fish, even the fattier fishes are very good for you. Canned fish is still often packed in oil, however, which should be avoided.

-Whole eggs. The unhealthiness of whole eggs is a myth; contrary to past assumptions, they have no impact on heart disease at all.

http://jama.ama-assn...act/281/15/1387

The main reason for this is that cholesterol in food does not impact the actual cholesterol level in your blood; almost all your cholesterol is made in your liver, based mainly on your saturated fat & trans fat consumption.

Whole grains, including but not limited to:
-Whole wheat bread, bagels, rolls, etc.
-Whole wheat pasta
-Brown rice
-Oatmeal
-Whole grain breakfast cereals like Cheerios and Grape Nuts

Virtually all fruits and vegetables, including beans and dry-roasted nuts.

Healthy fats like olive oil (for sauces, dressings & low-temperature cooking) and canola oil (for high-temperature cooking), and Omega-3 rich fishes.

Low fat dairy products like skim milk, low fat/nonfat yogurt and reduced fat cheeses. Just be aware that some �reduced fat� cheese are still relatively high in saturated fat.

How Often to Eat

Most people eat 2-3 meals a day. Ideally, you want to eat however many calories your body needs in 5-6 smaller meals over the day. This tends to keep you from becoming too hungry at any one meal and overeating. Also, long periods between meals tend to cause your metabolism to slow down, reducing the calories your body consumes to maintain itself. The Thermic Effect of Food (TEF) is another way your body burns calories, and the more you eat the more calories you burn. That's why splitting what you already eat up into multiple meals promotes weight loss.


[B04] Why Severe Calorie Restriction (Low Calorie Diets) Is Unhealthy

Weight loss is largely a matter of reducing calories and increasing activity. So if 500 fewer calories a day than you need to maintain is good, 2000 less is better, right? Not really. Because below a certain threshold, your body thinks you are one of those starving refugees on TV, and does a bunch of things that hurt your long-term weight loss.

Read that again: starving is a bad way to lose weight. This isn't an after-school program about the dangers of eating disorders, it's just a fact. Eating too little can be as bad as eating too much.

Why this is so:

-Your metabolism slows down. Your body will burn fewer calories to maintain itself, primarily drawing first from the glycogen stores, and you will feel awful. This is horrible for weight loss because as soon as you quit starving yourself, you�ll gain weight fast because your metabolism has bottomed out.
-You will lose muscle more than fat. Your body will naturally try to conserve fat and cannibalize muscle if it thinks it is outright starving. This is bad because your real goal is FAT loss, not weight loss. This is how you have people who lose 100 pounds and reach their "ideal" weight, but still look like shit with their shirt off. Also, losing muscle slows your metabolism down even further, amplifying the giant horrible rebound effect once you quit starving yourself.
-Your life will be a living hell. You'll eventually feel horrible, the diet will fail, and you�ll binge eat and regain everything you lost, plus interest. Food is fuel, and that fuel is what powers the brain.

You want to run a clear-cut, but tolerable calorie deficit to sustain weight loss over the long term. Very obese people may be put on very low calorie diets by their doctor, but these are medically supervised and designed for people who need to lose weight now or suffer severe health problems.

More info on bad dieting:
http://exrx.net/FatL...yDietsFail.html
http://www.t-nation....c.do?id=1392804

For the Ladies

Women�s nutrition is about 99% the same as men's. Yes, that's a made up number, but you get the idea. Some exceptions to note:

-It goes without saying that you need fewer calories than the typical man of your height. A side effect of this is that nutrition labels for a 2,000 calorie diet are actually closer to your values than a man�s.
-Make sure you are getting enough iron. Iron deficiency anemia is very common in young women. Be aware that a woman�s RDA for iron is 50% higher than that for men (15mg vs 10mg), and USRDA numbers should generally be considered bare-minimums to prevent malnutrition, not ideal targets for optimum performance.
-It is generally accepted that women need more calcium and vitamin D, because they are more prone to osteoporosis. However, keep in mind that if you really overdo this, you can get kidney stones, which are really painful.
-Folic acid is a highly recommended supplement for pregnant women.

http://www.webmd.com...tm?pagenumber=2

[A05]Body Composition Q&A

[B05] I Want Abs

Having visible abs has very little to do with doing abdominal exercises, and a whole lot to do with how much body fat you have. Ab exercises are irrelevant if your abdominals are obfuscated by layers of fat. If you do weighted ab exercises you're going to increase the size of your abdominal muscles- UNDERNEATH THE FAT. It will just push the fat farther out. You will look fatter. Do you understand? To see abs, you must get your bodyfat down. Bodyfat melts away, out come the abs. It's like they bloom. Once you aren't a fat disgusting pig.

[C05] I Want To Lose Fat In/Around (Spot Reduction)

You cannot spot reduce. You can spot gain (it's stupid unless you're reaching an intermediate-advanced level), but you can't spot reduce. Bodyfat is bodyfat. For some people it 'congregates' more in certain areas (men traditionally around the stomach and chest, women traditionally around the hips and thighs), but it's a total fat level that you're carrying. Fat is not in any one place, it is not muscle. It travels. If you lose fat in one place (the only way to do this is through surgery, basically) the fat from the rest of your body will fill that area back in.

[D05] Turning Fat Into Muscle

It is physiologically impossible to turn fat into muscle. You've probably heard it thousands of times: it is impossible. It does not happen. There is not a process in the body that can convert fat to muscle. You can lose fat and gain muscle at the same time, but fat does not turn into muscle. Fat is fat. You burn it off.

[E05] TONED DOES NOT MEAN WHAT YOU THINK IT MEANS

When people say they want to get "toned", they mean they want to lose bodyfat or gain muscle. Toned is referring to muscle tone, and you only see muscle tone if you A) have any appreciable muscle mass, B) don't have layers of fat over that appreciable muscle mass. To "tone" is way of saying you simply want to increase the visibility of your muscle tone. Stop using this word incorrectly, it drives everyone insane.

[A06]Supplements And You

You should know, for the most part, what the definition of supplementation is. This isn't going to be a long section because there are plenty of threads on it, but I'll give you the gist. The most common, and such.

Multivitamins:
Pros: Makes up for a shitty diet
Helps with deficiencies you might not know you have

Cons: If you already have a solid diet (two servings of vegetables a day at a MINIMUM, various protein sources, healthy fats) it's basically pissing away money
If you already have a high concentration of something in your diet it can push you past an amount your body can tolerate

Fatty Acids: Fish Oil/Cod Oil/Flaxseed Oil/Omega 3's/DHA EPA CLA:
Pros: Helps with inflammation, your mood, fat loss, omega3:omega6 balance

Cons: At a certain level it may cause blood thinning. It hasn't really been observed at all up to 15 grams (more than you'll probably ever take), and no one is sure when it starts becoming dangerous. If you're already on blood thinners check with your doctor.

Fiber:
Pros: Helps with cholesterol levels, intestine regulation

Cons: Uh, it makes you shit? So if you shit a lot and you're not constipated, don't take it or you will shit more.

Creatine:
Pros: Increases anaerobic threshold (increased volume, better recovery)

Cons: Can cause water weight retention, not really all that needed for beginners, people are stupid about how much to take/when to take it/what to take it with

Caffine/Yohimbine:
Pros: Natural fat burners, energy without the crashing sugars cause

Cons: Take too much and your heart explodes. Probably.

Branched-Chain Amino Acids (BCAAs):
Pros: Stops catabolisation, better muscle recovery when taken after/before workouts

Cons: If you're reading this you don't need them.


[A07]What Do I Do Now?

Well, you should probably read this, and start participating in the discussion:

General Discussion & Questions: Weightlifting, Cardio, Diet and Supplements

There are links to programs, it can get you start on weight lifting, there's in-depth information about mobility/posture/warmups, and most importantly the link sections will get you "right" in the form of your diet.

Q: What the fuck is a deadlift/military press/benchpress/triceps extention?
A: http://exrx.net/Lists/MMale.html

How the fuck do I deadlift?
http://www.styrkelof...ng/markloft.WMV

How the fuck do I benchpress?
http://www.styrkelof...g/benkpress.WMV

How the fuck do I squat?
http://www.styrkelof...ning/kneboy.WMV

For more niche discussion:

-The Running Megathread
-Rock Climbing
-The Weight Loss Megathread
-The Cycling Megathread


[A08]INFORMATICS

[B08] Thanks To

Thank you to Alfalfa for asking me to make this thread. I was so happy to do it. So happy can't you feel how happy I am you fucking cocksucker I'm going to kill you this took 4 1/2 hours at work

Monteunicorn for compiling almost everything and getting this forum straight (his threads used to be the stickies), cavefish for helping me explore my sexual horizons and teaching me that sex with a man can be a truly gratifying experience, sean10mm for all his work with idiots, gourry being gourry, Liface for lols, kponds for talking about the cardio stuff the rest of us don't care about, lifespan-void for being a big fat fatty and giving me a complex about my back and also Goldman JEW KREW

[C08] Disclaimer

If you fuck shit up and kill yourself it's your own god damn problem I don't give a shit leave me alone if you try to sue me I'll kill you I'm not afraid of anything besides planes so unless you're a plane don't try shit with me.

If you need special help (you don't go away) you can send me a PM or Alfalfa if you don't want to make a thread you can also talk to moof for tips about macronutrient breakdowns







PD: me voy a echar la primera siesta en meses para celebrar que tengo una semana de vacaciones. Luego a la tarde si quereis seguimos con el tema. Y por cierto, que conste que yo no hago pesas ni nada, no estoy defendiendo lo que hago yo, no es un post de fanboy. Simplemente es un topic con mucho sentido en un foro donde durante años han hablado de estos temas y recopila las conclusiones que han ido sacando despues de cientos de flameos.

[thexsam]

Sinceramente me importa un cojon lo que te hayan dicho los medicos del ejercicio anaerobico, despues de leer el FAQ entero si quieres empezarmos a discutir.

Vale hombre, tranquilo. Lo comentaba porque el ultimo endocrino al que fui le comenté que hace eones era habitual del gimnasio y se puso todo loco como si me dedicase a violar gallinas o algo asi.


Para hacer pesas y tal prefiero ir al ginmasio porque sobre todo al principio es muy facil que lo hagas mal, además de que el hecho de ir te obliga a estar ese tiempo y cumplir con los ejercicios que tienes programados.

Al terminar el curro le echo una leida y ya podemos batirnos en duelo xD

[FEAR]

Me acabo de enterar de la existencia de este hilo. Hace un año o asi pesaba 82, he llegado a pesar 86.5

Casi todo este año he estado en 78 kilos hasta Julio que decidi bajar de una puta vez, llevo 2 meses manteniendome entre 67 y 70 kilos que es mi peso (casi 20 kilos del maximo que he llegado a pesar a ahora, como podeis imaginar se nota bastante)

es un milagro, es mi peso actual, voy de 76,5 a 79 o 80* de una comida a otra,¿que hiciste? lo hare yo, he vuelto a comer al mediodia y hago deporte, una hora al dia de footing, ¿cual es tu sistema?

* o viceversa pero me estanco ahi.
ojeando el post, que explica tu metodo.

Este tema ha sido editado por FEAR: 14 September 2007 - 04:08 PM

[rokutanda]

Hombre, bajar peso no es tan dificil.

Yo a principios de año pesaba 105 y ahora mismo 89,6. Llevo los ultimos meses oscilando entre 90 y 93 pero la cosa es que ya no hago dieta y bebo alcohol y tal xD

Me compre un cuaderno y empece a apuntar el peso (normalmente me pesaba cada 2 dias o cada dia si hacia algun tipo de dieta), y absolutamente todo lo que comia y el ejercicio que hacia diariamente.

Parece una chorrada y costaba ser tan constante pero me sirvio de mucho. Ahora ya no apunto nada pero tengo una idea bastante precisa de todo lo que consumo, las calorias que aportan, que tipo de alimento es y como me afecta, las calorias que he consumido ese dia..

Ahora me peso un par de veces a la semana y si tengo que comer mierdas o beber alcohol no me lo pienso , pero mas o menos se que tipo de alimentacion tengo que tener los siguientes dias para compensar.

Mi idea ponerme en unos 87 Kilos un dia de estos pero no hay prisa xD

Aps, yo paso muy mucho de las pesas. Una temporada que estuve en un gimnasio de los de toda la vida (Yo soy mas de los que solo tienen suelo ) si que adelgace la ostia pero a mi concretamente no me compensa nada, no me siento agusto y por mucho que estire y que haga repeticiones con poco peso y tal me acartono de la ostia, me vuelvo lento y pierdo flexibilidad. Bastante grande soy ya como para volverme mas torpe xDD



PD: Dead, esta semana estoy en Bilbo y tengo tooodos los dias libres asi que a ver si me guardas uno de esos dias de vacaciones.

Este tema ha sido editado por rokutanda: 14 September 2007 - 05:03 PM

[Deadsunrise]

es un milagro, es mi peso actual, voy de 76,5 a 79 o 80* de una comida a otra,¿que hiciste? lo hare yo, he vuelto a comer al mediodia y hago deporte, una hora al dia de footing, ¿cual es tu sistema?

* o viceversa pero me estanco ahi.
ojeando el post, que explica tu metodo.

es un milagro, es mi peso actual, voy de 76,5 a 79 o 80* de una comida a otra,¿que hiciste? lo hare yo, he vuelto a comer al mediodia y hago deporte, una hora al dia de footing, ¿cual es tu sistema?

* o viceversa pero me estanco ahi.
ojeando el post, que explica tu metodo.

Yo no he hecho lo que pone en el topic pero es un buen sitio para empezar y con tu peso es lo mejor que puedes hacer. Como ya he explicado lo que yo he hecho para bajar de peso es una movida llamada intermitent fasting o sino mas facil de llevar la Johnson's up day down day diet. Basicamente consiste en meter ayunos de 24 horas entre comidas y movidas asi (no es exactamente eso, luego posteo links si hay interes), lo chungo es que aunque no parezca sano o lo que sea con la JUDDD hay estudios que demuestran que la salud mejora al alimentarse asi. No está muy claro aun porque pero está bastante probado.

El tema de JUDDD es que un dia comes lo que te da la gana (Up day) y luego al siguiente comes un 50 o 60% de las calorias que tienes que comer habitualmente al dia (unas 1000). Es facil de llevar ya que a la mayoria de gente no le importa comer poco sabiendo que al dia siguiente pueden comer lo que quieran, no hay que controlar tipo de comidas y funciona ya que al final la media de calorias que comes al dia es menor que las de mantenimiento (te pones en 1500 o menos). Si quereis un topic con decenas de personas haciendo la dieta en traineo tienen un foro entero para este tipo dieta y hay un topic muy bueno explicando todo (traineo.com en los foros, si no lo encontrais me decis pero no me apetece mucho buscar ahora)

Y cuando lo hice ni siquiera sabia que se llamaba asi (bueno, yo fui mas animal y hice IF porque me gusta mas) en torno a los 78kilos estuve un monton de tiempo y no conseguia bajar pero una vez quité los 2 primeros el resto vino muy facil.

Lo de "acartonarse" o perder flexibilidad y tal por hacer pesas pues como que no se yo si me lo creo. Mas que nada porque la idea es hacer pesas para subir "un poco" el ratio musculo:grasa , no hay que ponerse como un puto culturista, y por ganar musculo en un principio no pierdes flexibilidad si haces los ejercicios correctamente y no desarrollas excesivamente algunos musculos dejando otros de lado. Y de mucha repeticiones con poco peso nada, lo bueno son pocas repeticiones con mucho peso y pocos sets tambien (la mayoria de ciclos hacen 3 set de 5 repeticiones o algunos 5 sets de 5 con menos peso)


Roku: Si, te iba a avisar igual para mañana pero todavia no sabemos que vamos a hacer, ya te mandare un PM o te llamo.

[sekai]

En el tema gimnasio le doy la razón a dead, al menos a mi lo que mejor me ha ido son las pesas. Pero en vez de hacer 30 repeticiones con 20 kilos hacía 200 con 3-13 kg (dependiendo de la parte del cuerpo). Esto hace que consigas firmeza más rápidamente y tener el músculo firme y definido, pero no grande... al no coger mucho peso el músculo no crece. Y vamos, hoy en día en todos los gimnasios tienes las clases de body pump así con musiquilla y tal y se hace bastante ameno.

Ya digo que a mi me vino genial, perdí un montón de volumen (sin hacer dieta, si lo hubiera combinado con dieta ya hubiera sido la leche) en sólo 2 meses, además de perder bastante chichas flácidas