~#The OFFICIAL Training and Exercise Thread#~

[Jago]

Originally Posted by gator23

i`ve heard the ban on ephedra & pro-hormones are non existant now, anyone know anything about this? for anyone who doesn`t know ephedra is the shit when it comes to pushing the steel & prohormones are the perfect natural testosterone booster when coming off an anabolic cycle.

Ban with what?
Ephedra is just a stimulant, no more, no less.
In regards to prohormones, there are certain hormones etc that should be taken as a part of your cycle/post cycle treatment, yes, but not all the time.
Having said that, im no expert on anabolics or other suppliments.

In regards to endurance, resistance etc. It's all about pushing your limits. Having a benchmark/your current standard, and beating it. Do a run first, a certain set distance, and time it. From then on, try to beat the time, or, increase the distance but do it in the same ammount of time, or something like that. Gotta remember you want to try and go above and beyond what you are currently capable of doing.
The seals program is meant for people who are already fit, not for beginners. Same as the SASR (Special Air Service Regiment (Australian SAS)) barrier test training guide I have. Which is designed by the SASR PTI's to get you to the standard to pass the barrier test etc, not to start you off on your way to getting fit.
The Seals program isn't bad, but it's no good for someone who isn't already somewhat fit, as it will be way too much.
Remember, you need to start off at the level suited to your current level of fitness and work your way up from there, not go from couch potatoe to ironman in one day.

[mhead1es]

A really cool style of fighting that I have seen was in this movie Ong-bak (2003). It takes some time to get into the awesome fight scenes (which are filmed beautifuly with techno music) but it is worth the development of the plot. Link to the movie on IMDB http://www.imdb.com/title/tt0368909/

The style of fighting in the movie is called Muay Thai. I'd basically say the whole style of fighting is based on defense but once you learn it, you can go offensive. Just watching the movie gives you great ideas for fighting and self-defensive even if you don't want to master it which I doubt many of us can.

---
Muay Thai originated in Thailand and has Buddahist roots.

Originally Posted by website

Intro:
Muay Thai is usually regarded as a very hard, external style. However, especially because of its roots in heavily Buddhist Thailand, some consider it to have a spiritual aspect as well. Thai boxers typically perform some Buddhist rituals before beginning a match. Practicing Muay Thai is a vigorous workout and produces tremendous cardiovascular endurance.

cite: http://www.atlantamartialarts.com/styles/muaythai.htm

this website also has a large database of info on other martial arts.

enjoy

[jesustolemylunchmoney]

Muay Thai is one of the most amazing fighting styles I have evr seen. I would love to take muay thai but theres not many classes around here.

[YoungHypnotiq]

lemme guess just watched human weapon??

[mhead1es]

Nah, hadn't watched that. Seen the name on guide and always mean to catch it or DVR it but never get around to it. Maybe I will now. Is it a serious or just one show on Muay Thai and other styles? Like I said I was introduced to it one night over a friends house when we were bored just sipping on some brews and it was just me him and another buddy and he was like "Want to see some kick ass fighting?" so he showed us the dvd Ong-bak.

[ilovetoblowthingsup]

hey younghypnotiq can u help me come up with a workout plan for me? im trying to lose a lil weight and get some abs. i also wanna get train the chest area and arms for fighting . right now im doing 4 sets of 20 pushups a day , i think its working out not bad though but i dont know what to do to train the chest area. would be great it you could help me out .

[YoungHypnotiq]

do you have access to weights? well to start off losing weight and getting abs is 80% diet. you dont need a perfecrt diet but make it reasonable. instead of eating 3 big meals a day eat 6-7 small meals aday 3 hours apart.
example this is my daily meal. you want to eat until your not hugry anymore not till ur full.
you wake up 7
meal 1:
7
3 eggs and half a cup of oatmeal cup of milk

meal 2:
10
a piece of fruit

meal 3:
12:30
2 pieces of chicken with peanuts with vegetable, or a tuna sandwhich on whole wheat bread with vegetables, or salad

meal 4
3:30
some chicken with a piece of whole wheat bread with vegetable, or whole wheat pasta

meal 5
5
post workout shake on workout days
this is made with fruit, milk, yogurt, oats(uncooked), whey protein

on non workout days i just eat something light like some nuts or even beef jerkey

meal 6:
8
whole wheat pasta or potatoe with fish or some sort of meat anda vegetable

meal 7
10 right before bed
cottage cheese and an apple, and sometimes ill add in some walnuts.

thats just an example eat

basically you want to eat alot of meat especially fish and chicken

alot of vegetables you should try and eat a variety of colors especially green ones but eat alot of different colors.

you want to eat alot of fruit an assortment of colors.

nuts are good.

eat carbs dont listen to those idiots that say carbs are bad, but eat good carbs like whole grain bread and whole wheat pasta.

your diet should basically be 40% carbs, 40% protein, 20% fat. good fats are nuts and fish etc.

good drinks are alot of milk and water. juices are ok but not ideal. Vegetable juice is also good for you.
some good supplements are multi vitamins, multi minerals, and 3-6-9 oils.

i try and eat something not healthy around 1 day a week but its ok to treat yourself
more often. just try and usually eat healthy.

as for workout once youu tell me if you have access to a gym or not then tell me.

[ilovetoblowthingsup]

Originally Posted by YoungHypnotiq

do you have access to weights? well to start off losing weight and getting abs is 80% diet.


basically you want to eat alot of meat especially fish and chicken


your diet should basically be 40% carbs, 40% protein, 20% fat. good fats are nuts and fish etc.

what should i eat to get carbs and protein? you only mentioned fish as fats and i usually eat that in school during my break.

about the workout , yes i do have acess to weights/ gym.

[YoungHypnotiq]

alright excellent. for starters

im gunna sum everything up really ezily.
eat 5-7 small meals arodun 3 hrs apart.
drink a shit load of water atleast 6 liters.
vegetable juice is good to.
dirnk a lot of milk atleast 1 cup a day. some people drink a gallon a day
eat vitamins. the best are multi vitamins, multi minerals, oils 3-6-9 oils like flax and the like either pill form or in the actual oil form.
basically protein is meat, carbs is some sort of bread or pasta, fats are something with oils and nuts especially peanuts butters and walnut butter and the like. but here is amore indepth list.

BTW vegetable and fruits are just asn important as meat and pasta.a
heres a little example of stuff to eat i got off another site a long time ago.
this is only an example there are alot of foods not on here you can eat.
Protein:
Lean Steak
Ground Beef
Chicken Breast
Ground Chicken
Turkey
Ground Turkey
White Fish
Shell Fish
Salmon/Shark/Swordfish
Canned Tuna
Canned Salmon
Canned Chicken
Eggs
Cottage Cheese
Sugar Free Low Carb Protein Powder (Whey)
Buffalo
Venison
Tofu
Soy
Pork Loin

Fat:
Fish Oil
Cream for Coffee
Flax Seed Oil
Egg Yolks
Mayonnaise
Olive Oil
Safflower Oil
Walnut Oil
Nuts
Natural Sugar Free Nut Butters (PB, Almond Butter, Cashew Butter etc)
Oil Based Dressings
Real Butter (no spray, no margarine)

Carbs:
Sweet Potatoes
Yams
Long Grain Brown Rice
Old Fashioned Oats
Scottish Oats
Fresh or Frozen (w/o syrup) berries
Fruit
Whole Grain Bread
Fiber One
All Bran w/ Extra Fiber
Uncle Sam Cereal
Whole Wheat Pasta
Lentils
Legumes
New Potatoes
Red Potatoes
Pumpkin
Squash
Turnip
Vegetables:
Celery
Peppers (any color)
Mushrooms
String Beans
Zucchini
Eggplant
Squash
Romaine Lettuce
Iceberg Lettuce
Spinach
Asparagus
Avocado
Broccoli
Brussell Sprouts
Cabbage
Cauliflower
Cucumbers
Onion

that should give u a good basis.

[YoungHypnotiq]

just following the diet should get you to lose weight and get some defintion you will also get stronger.

start off with this for a week or two and then start doing some sort of cardio which i will write up soon. then after a few weeks of that you do weights which i will expaline later. and then if you really want to get in tip top shape you should practice fighting which is the best workout you could learn weather its wrestling, boxing, jui jitsu, or karate. i have a thread open on how to fight once you get used to wroking out a little bit you should try it. PM your weight and height and age please.

[YoungHypnotiq]

alright now before u start doing cardio you should do things like this. if you ever want to go some where walk or bike ride everywhere. also try and play alot of sports with freinds like football, basketball, etc. all these things will get you in shape.

[Jago]

In addition to that, get a training partner. Training is allot easier when you have someone to train with(you feed off each other, motivation wise etc), it really does help. Begin training by setting your benchmarks. See how much you can do of each excercise/how far you can run/swim etc, and then continually try to improve on that.

[YoungHypnotiq]

alright once you start walking places and playing sports and a good diet you should be able to see some changes(IE more muscular, more energy, etc)
next thing you want to do is start actaully doing cardio.

I recomend you do this.
run 3 days a week try and ahave a littl rest between the days. i run on monday, wednesday, and friday.
day 1: you do sprints. there area lot of different kinds of sprints. 1 is the time sprint. you basically pick a short time and run for that time. example 3x2 minute sprint with 1 minute rest in between. or 5x5 minute sprint with 1 minute rest in between. always change it up. or theres interval sprints like this. 3x3 minute sprints where you sprint 40 yards every 20 seconds. so you set the clock for 3 minutes and have ti beep every 20 seconds and you sprint 40 yards so if u run 40 yards in 6 seconds you will have 14 secs of rest. you can also change up the amount of time. you should always do that. also there is distance sprinting like 100 yard sprint then jog or walk 100 yards and do that 10 times. or sprint 400 yards and walk or jog 100 yards back and do that 10 time. you shoud pick 1 time sprint, or interval sprint, or distance sprint. and then do that. mix it up. always change the type of sprint or the time or distance.
also there is a fourth type called tabata. for tabata do this.
1) For twenty seconds sprint as far as you can
d2) Rest for ten seconds
3) Repeat seven more times

on day 2. you shoud do long distance. anywhere between 1-3 miles always change it up and try and go as fast as you can, but never walk. once your done with the run sprint full speed utnil you cant anymore.

day 3 i do a steigerrung.
Jog 5 minutes
2:30 minutes you build up speed so that at the end of the 2:30 you are going above your normal running speed(the max speed in which you can run and have a conversation)
You try to hold this speed 5 min
2:30 min you slow down your run so that at the end you are joggin
jog for another 5 min.

alternate this every few weeks with this
3x Run 100m, Jog 100m, Run 100m, Walk 100m

400m jog
3x Run 200m, Jog 100m, Run 200m, Walk 100m
400m jog
3x Run 400m, Jog 100m, Run 400m, Walk 100m
400m jog

for the sprinting and long diistance pick one excercise and do thaat for 2-3 weeks then change it. for sprint lets say you pick time sprint do one of them for 2-3 weeks then do an interval sprint for 2-3 weeks then do a distance sprint for 2-3 weeks. then do tabata for 2 weeks. then you start woth time sprint but pick a different type of time sprint so if you chose 3x2 then do 3x3min or 2x2 min or something. if you lower the time then you have to go even faster.

for distance stick with one distance for 3-4 weeks.

[YoungHypnotiq]

if you want to do a little bike work then you should once in a while switch up the long distance runs with a long distance bike ride. it should be longer than 3 miles.
or you could switch sprints with bikework by going as fast as you can for 20 seconds then slow it down for 10 seconds and keep doing this or something like that.
running is better so you should try and do the running but once in while you can switch it up with bike riding, but you should try and bike everywhere you go(within reason)

[Shiftty]

That Stacker shit looks good.
Bet its not easy on the wallet though. But by the looks and sounds of things it is worth it.

[YoungHypnotiq]

bro dont wate ur money. just eat less.
eat 6meals a day and eat helthly. finally do alot of cardio. stacker is basicaly a lot of caffein

[Bio-Hazard]

I have a friend that is in the army he has recently came back to town, I have talked to him about how they train and ect... And he told me about a book they gave him, I will be photocopying the whole thing soon, is this a good place to put it?

[JoshOoooAaaah]

Hai guys, been lurkin on the forums 4 a while, finally decided 2 register after reading this thread.


I have recently began using the videos from beachbody's p90x series. I am finding them to be excellent and i am seeing results after only 3 weeks. I havent been following the prescribed program to a T, I've been more using the videos to build a routine that suits me. I have seen the p90x system critcised many times by people who have been working out for a long time as being not all that great, but i find that having the workout laid out on video helps me to keep my focus and to keep a good pace.

The system itself is quite expensive, but i was able to find rapidshare links for all the videos along with the documentation tha comes with the system.


If anybody is interested i could post the links

[YoungHypnotiq]

looks absolutly ridicouous to me. but post it anyway lol

[JoshOoooAaaah]

Sendspace links for p90x vids are listed here:

http://slumz.boxden.com/showthread.php?p=11524141


Rapidshare links for p90x vids:

http://www.nigmae.net/video-tv/515-w...eded-p90x.html

The first set of links listed are all dead

If u scroll down there is another list and as far as I knowmthey all still work.


There are also 3 or 4 p90x videos on veohtv, u can find them by searching for p90x

[xkezzyx94]

Originally Posted by Bio-Hazard

I have a friend that is in the army he has recently came back to town, I have talked to him about how they train and ect... And he told me about a book they gave him, I will be photocopying the whole thing soon, is this a good place to put it?

hell yeah

[WiseKidd]

I'm pretty strong and muscular so i dont need to work on that but i do need to lose weight, like a lot, what's the best and quickest way to lose excess body weight?? and does enyone know enything about free running and some recomendations about it??

[timg]

anyone help with insulin? im diabetic an i heard a while back a lot of body builders use it to give them surges of energy, i think, and its pretty untracable as well. i know i can go to the doctor and ask, but i dont wanna piss them off by demanding instructions

[pryo]

i lost over 40 pounds..
this is how,
run every day 1 mile doesnt matter when.dont be a complete der and eat junk food.Only eat a lil bit..yea it sucks but its worth it.
Drink lots of water everyday.
losing weight is not hard..just eat less and exercise more..
oh and after u run a mile dont eat anything else for the whole day..thats why i run at night..and buy green tea..i kno it sounds fruity but it works..green tea has antioxidents that clean the nasty crap from your body making u digest food easier thus making u lose more wieght...
dont stress if u dont see results...it took me three months 2 notice and i allready lost 30 pounds..people will tell u that u are.

If you want to gain mucle..not hard either...u have to eat a lot..not get fat..eat lots of protien..and DONT EVER STOP EXERCISING..not even for a day or u will screw it all up.... hope this helps

[Darkshadow666]

i'm really skinny for my size, and i pretty much eat only meat. i usually don't really just go and work out, but i work a bit outside and that helps keep me in shape.

[A.S.U.R.A.]

yo YoungHypnotiq, i was wondering if you could help me out.

i'm 5'10.5" and around 125-130 ish and i was looking to work on muscle growth (specifically: arms, chest, back), as well as endurance, agility, and vertical jump height. i used to be very active in tae-kwon do, and i intend to start back up again at the end of this month. dietarily wise, i'm kinda restricted because i'm vegetarian.

any advice you could give would be greatly appreciated

[Slathe]

Any one heard of cross fit? It's ah... good trash. Can be a lil crazy some times. It's basically a lot of high intensity exercises. Usually like 30 minutes or so. Something new every day. Check it out: Welcome to CrossFit: Forging Elite Fitness

[Trambo.45]

First the basics, more reps will make you more cut and defined, more weight, will make you bigger and stronger. what I like to do is start off with a wieght that I am comfortable with, use that for a week or two, then move up about 5-10 lbs depending on how hard the last weight was.
The easiest part of workin out is actually lifting the weights, the hard part is sticking with a routine, being self diciplined, and knowing whats good for you and whats not(nutrition), when you work out you tear muscle, when you tear your muscles GALACTIC acid is released, this acid is what forms the new muscle, you can go to any health food place and find CREATINE, this is a pill(most of the time, some time comes in powder form) that helps with the healing of muscles. usually when you do a good work out, you tear your muscles, then you recover, recovery takes a good 48 HOURS(two days) which is why you need to work out a routine, and stick with it, for ex.
mon-arms,
tues-chest,
wed-stomach,
thur-back
fri-legs. rest on sat and sun. by the time your done the your legs your arms should be feeling ready to go, the hard part is keepin on a schedule.
so there you have it, any other question just ask.

[Firstlook420]

Meditation and breathing exercises help you feel alot stronger during the day. Also if you can train yourself to feel all your muscles durin the day, all the time, you will develop strength like never before.

[ztrain]

hey i dont have much muscle in my upper boddy and only some in my lower body and stomach. i would realy like to get alot more muscle and become alot stronger. any sugestions about exercises i could do to build muscle???