OT | Official Fitness & Health Thread

[PkrsBcksGphsMqt]

Anybody have a good abs/core workout? This is something I've needed to add to my workout regimen for a while now.

[Nebula1]

Anybody have a good abs/core workout? This is something I've needed to add to my workout regimen for a while now.

Incline crunches with weight. I usually just put a 25 pound weight on my chest and do my sets. Also hanging crunches are an easy way to target obliques.

Ab Ripper X is also solid.

[averageposter]

Anybody have any thoughts on home gyms? I have over the last month reacquired my Olympic bench and 400 pounds of free weight. I have a complete hex dumbbell set up to 50 lb pairs but I find myself really missing cable pulls. I know the general feeling in lifting circles is home gyms are a waste of money but I really like the ability to do lat work, and rows at home. Anybody have one they like?

[jtrinaldi]

Anybody have any thoughts on home gyms? I have over the last month reacquired my Olympic bench and 400 pounds of free weight. I have a complete hex dumbbell set up to 50 lb pairs but I find myself really missing cable pulls. I know the general feeling in lifting circles is home gyms are a waste of money but I really like the ability to do lat work, and rows at home. Anybody have one they like?

I have a treadmill, and a multi purpose bench (allows me to do curls as well). Because I work out alone, I am considering on buying a smith machine.

[emunney]

Anybody have a good abs/core workout? This is something I've needed to add to my workout regimen for a while now.

I would suggest reading this article and building your own program from there. There are a ton of exercises that fall into the 4 categories it describes.

http://www.t-nation.com/free_online_art ... training_1

[Nebula1]

Core of my new diet (all organic):

Bananas
Fish
Chicken
Broccoli
Asparagus
Core Power light http://www.corepower.com/strawberry-ban ... ucts-5.php

.. and it's working like a charm.

[EastSideBucksFan]

I'm down 15 lbs in the last 6 weeks to 187 (6 feet tall) which is the lightest I've been in over 5 years. Hoping to go for another 12-15 in the next six weeks. As soon as it warms up I'll be cycling 3-4 times a week as well. Trying my first spin class tonight though so I can get a jumpstart on it. I have a really hard time running with since I have shin splints and flat feet.

Playing bball 2 hours on Mondays.
Upper body lifting on Tuesday
Lower body weights on Wednesday
Resting on Thursday
Light cardio on Friday
Light lifting on Saturday

Diet
Oatmeal
Bananas
Strawberries
Green leaf salads w/broccoli & carrots
Apples
Salmon
Veggies
Chicken
Wild Rice


Pretty much drinking zero alcohol except for my St Patty's Day bender, no soda, black coffee and sometimes green tea.

Splurge on pizza once every weekend to keep my sanity.

[jimmybones]

I almost forgot to do this but here's some fun reading for those that scoffed at me in the other thread for saying you'd be fine drinking a few cans of diet soda a day.

http://www.ncbi.nlm.nih.gov/pubmed/?term=controversies+with+aspartame

Abstract
INTRODUCTION:
Artificial sweeteners are nowadays inevitable food additives, since they provide necessary food diversity to people suffering from diabetes. Aspartame is the most frequently used artificial sweetener ever and its safety profile is much better than that of saccharin or cyclamate. It received marketing approval in 1973, but only 3 months later aspartame was withdrawn because of allegations based on improperly designed experimental studies dealing with its carcinogen effects on rodent brain. However, extensive studies using the same model did not confirm such suspicions, and aspartame received a second marketing approval.
EPIDEMIOLOGICAL STUDIES:
Almost two decades later an epidemiological study found a relationship between aspartame and an increased frequency of brain tumors in humans. However, this study included a short time span of observation, and it did not estimate actual intake of aspartame, which led to loss of validity. Later on no epidemiological studies found correlation between aspartame use and incidence of brain tumors in humans. Up to now the only safety concern about aspartame, which received valid scientific proofs, is pro-seizure action of its excessive intake. In patients with epilepsy, excessive intake of aspartame can decrease the threshold for seizures or prolong them once they appear. However, if the intake is not above the recommended level of 40 mg/kg b.w./day, aspartame is well tolerated even in this subpopulation.
CONCLUSION:
Based on detailed analysis of published studies on safety of aspartame,it should not be restricted, but used in recommended amounts.

It's saying an epileptic patient is one group that should monitor their intake of aspartame and even they can handle 40mg/kg bw a day. That amounts to over 3 g of aspartame. You know how much is in LITER of diet cola? 560 mg, meaning they could have up to 5 liters and tolerate it fine, and that's within the context of an epileptic who should monitor intake.

In the other thread, crkone is the only one who actually pointed out that the body can break down artificial sweetener. It breaks down into two amino acids, found in most proteins. And methanol, this is what we'd want to limit. This is where the broscience comes in. The amount of diet soda you'd have to consume to reach dangerous levels of methanol is ridiculous, and no where near the "few cans a day" I was laughed at for. I'm sure you guys are aware that there's methanol in: fruit and vegetable juices, tomatoes, citrus fruits, I'm sure you guys avoid those foods too.

http://www.inchem.org/documents/ehc/ehc/ehc196.htm#SubSectionNumber:5.1.3

The amount of methanol present in an average serving of beverage sweetened by aspartame alone is considerably less than in the same volume of many fruit and vegetable juices. For instance, tomato juice will result in 6 times the amount of methanol exposure than consumption of an equivalent volume of aspartame sweetened beverage(Wucherpfennig et al., 1983).

Aspartame: review of safety.
http://www.ncbi.nlm.nih.gov/pubmed/12180494

The safety testing of aspartame has gone well beyond that required to evaluate the safety of a food additive. When all the research on aspartame, including evaluations in both the premarketing and postmarketing periods, is examined as a whole, it is clear that aspartame is safe, and there are no unresolved questions regarding its safety under conditions of intended use.

Safety of Long-term Large Doses of Aspartame
http://archinte.jamanetwork.com/article.aspx?articleid=612364

..These results further document the safety of the long-term consumption of aspartame at doses equivalent to the amount of aspartame in approximately 10 L of beverage per day.

Aspartame: scientific evaluation in the postmarketing period
http://www.ncbi.nlm.nih.gov/pubmed/11754527

Thus, the weight of scientific evidence confirms that, even in amounts many times what people typically consume, aspartame is safe for its intended uses as a sweetener and flavor enhancer.

Aspartame: A Safety Evaluation Based on Current Use Levels, Regulations, and Toxicological and Epidemiological Studies
http://informahealthcare.com/doi/abs/10.1080/10408440701516184

The weight of existing evidence is that aspartame is safe at current levels of consumption as a nonnutritive sweetener.

http://www.snopes.com/medical/toxins/aspartame.asp

[mlloyd10]

If anybody wants a true workout, you need to try Insanity.....I started it 1 week ago and already have more energy and seeing more definition. I have never sweated so much from a work out and the videos you watch are realistic. All the people might be good shape in the video's, but it shows then having to take breaks during the workouts because they cant finish them.

[bullox]

TL;DR

I admire your fortitude, Mr. Bones. But I'm sticking with water.

[jimmybones]

TL;DR

About the response I was expecting, lol.

I'm with you, believe it or not I'm actually not a diet soda salesman. The majority of the time I drink nothing but water and black coffee. Ok and beer. But I will have a soda here and there with a meal or when I out and when I do I prefer diet to avoid the empty calories of regular soda and there's more than enough evidence out there that makes me feel perfectly safe doing so.

[emunney]

Interesting, I just checked through the old thread and didn't see anybody claiming aspartame causes lupus or MS.

[jerrod]

Anybody have a good abs/core workout? This is something I've needed to add to my workout regimen for a while now.

Incline crunches with weight. I usually just put a 25 pound weight on my chest and do my sets.

so you'd say it's better to do fewer with more weight than more with just body weight? i've been doing 100 incline setups as part of my normal workout but i haven't added any weight yet.

[Ill-yasova]

I just picked up a membership to the Y in Sun Prairie a couple of weeks ago and I'm trying to eat healthier for summer. I know what you're all thinking, "The guy who talks about drinking beer all the time is getting to be overweight? Well I just don't believe that at all". Believe it. I'm just trying to eat very healthy during the week and on weekends I give myself one meal each day to eat whatever the hell I want (generally Chipotle or pizza).

I'm also working out roughly 5-6 days a week, about 1 1/2 hours a day, half of that is lifting and the other half is cardio. If there is anyone else on here who lives in the Madison area and has a Y membership or access to any weekly open gym basketball games I'd like a chance to work a little more basketball into my cardio.

One last thing I wanted to bring up is that a big reason for my getting back in shape is that my friend holds a charity basketball tourney the last week of July every year and I'm looking to get back into it this year. It's a three-on-three tourney with one sub allowed and usually gets anywhere from 15-20 teams involved. There is a $60 team fee that is entirely donated to the Christine Rathke Memorial Scholarship Fund.
http://www.franklinnow.com/blogs/communityblogs/166037146.html

DJ’s Court Tourney 2010 still holds the record for largest turnout (18 teams) and largest donation ($1,900) among the 12 tournaments. The second-highest amount raised ($1,650) came from the 2011 tournament.

The tournament began in the summer of 2000 in a Franklin driveway. It has since grown into a charity basketball tournament to honor Christine Rathke, who was killed in a car crash on Feb. 16, 2003. All proceeds from the tournament go toward the scholarship fund; Slater and his family handle the tournament expenses, such as T-shirts, food and trophies.

Since 2003, when the tournament started raising money for the scholarship fund, DJ’s Court Tourney has collectively raised approximately $12,282.64. Money for the fund comes from team fees - $60 per team – and donations.

DJ is an incredibly gracious person who donates months of his life to setting this tourney up every year and he does it for absolutely nothing. If any of you would be interested in fielding a team or if you know somebody else who would you can visit the link below for more info. An actual website will be operational in the next couple weeks.
https://www.facebook.com/events/437546769662663/?fref=ts
If you don't have Facebook I'll just copy and paste the contact info.
Here are the details for this year's tournament:

DJ's Court Tourney 2013
Saturday, July 27, 2013
8:30 a.m. to 1 p.m. (5:30 p.m. depending on turnout)
Southwood Glen Elementary School, 9090 S 35th St., Franklin, WI 53132

The format remains unchanged: 3-on-3 (one sub allowed) double elimination basketball. 32 team tournament.

PRICING FORMAT:
$60 per team if paid on or before June 15
$75 per team if paid after June 15, before July 13
$90 per team after July 13, door price
$20 per person to enter the Free Agent Pool (Free agents are grouped together to form a team)

ALL money goes to the Christine Rathke Memorial Fund.

Contact: Call or e-mail me (DJ Slater) if you are interested. All payments should be mailed to me via check. Send checks (made out to DJ Slater) to:

N74W13737 Appleton Ave. Unit 301
Menomonee Falls, WI 53051

Please get your team information, team name and entry fee to me as soon as possible. Spots will fill up fast this year as we expand our advertising efforts.

Donations (not the tourney fee) can be sent either to me directly at the address above or to the following address:

Landmark Credit Union
Attn: Christine Rathke Memorial Scholarship
7780 S Lovers Lane Rd
Franklin, WI 53132

Please make those checks out to "Christine Rathke Memorial Fund"

Any questions? Just ask. You can reach me on my cell at (414) 416-2176 or via e-mail at djscourttourney@gmail.com

Please help spread the word. This tournament is only as successful as those who particpate in it. Thanks, and take care.

DJ

[jimmybones]

Interesting, I just checked through the old thread and didn't see anybody claiming aspartame causes lupus or MS.

No, just a lot of general baseless claims of "it's unhealthy" or "your body can't process it." I posted multiple studies from multiple sources to try and avoid someone simplifying the issue like you just did. Those studies and information I posted present a bigger picture than just the MS or lupus angle. Of all people, I thought you'd be one of the few to actually objectively look at the results.

[jerrod]

I just picked up a membership to the Y in Sun Prairie a couple of weeks ago and I'm trying to eat healthier for summer. I know what you're all thinking, "The guy who talks about drinking beer all the time is getting to be overweight? Well I just don't believe that at all". Believe it. I'm just trying to eat very healthy during the week and on weekends I give myself one meal each day to eat whatever the hell I want (generally Chipotle or pizza).

I'm also working out roughly 5-6 days a week, about 1 1/2 hours a day, half of that is lifting and the other half is cardio. If there is anyone else on here who lives in the Madison area and has a Y membership or access to any weekly open gym basketball games I'd like a chance to work a little more basketball into my cardio.

the only open gym game i have is monday nights in oregon, which i think is a long way from you.

[jimmybones]

so you'd say it's better to do fewer with more weight than more with just body weight? i've been doing 100 incline setups as part of my normal workout but i haven't added any weight yet.

Yup, just like any other muscle. You're better off adding resistance than more reps at a certain point. Unless your goal is endurance of doing crunches.

[Ill-yasova]

I just picked up a membership to the Y in Sun Prairie a couple of weeks ago and I'm trying to eat healthier for summer. I know what you're all thinking, "The guy who talks about drinking beer all the time is getting to be overweight? Well I just don't believe that at all". Believe it. I'm just trying to eat very healthy during the week and on weekends I give myself one meal each day to eat whatever the hell I want (generally Chipotle or pizza).

I'm also working out roughly 5-6 days a week, about 1 1/2 hours a day, half of that is lifting and the other half is cardio. If there is anyone else on here who lives in the Madison area and has a Y membership or access to any weekly open gym basketball games I'd like a chance to work a little more basketball into my cardio.

the only open gym game i have is monday nights in oregon, which i think is a long way from you.

I still might try to swing that if you have any room for one more. I can't make it this week, but next week would be cool.

[jerrod]

so you'd say it's better to do fewer with more weight than more with just body weight? i've been doing 100 incline setups as part of my normal workout but i haven't added any weight yet.

Yup, just like any other muscle. You're better off adding resistance than more reps at a certain point. Unless your goal is endurance of doing crunches.

good to know. what do you think i should do for reps?

[jerrod]

I still might try to swing that if you have any room for one more. I can't make it this week, but next week would be cool.

i'll hit you on facebook with the details