Official Workout/Fitness Thread (Re-born)

[Nivek]

Maybe this belongs in the random thoughts thread, but seeing my own results after lifting weights for about 6 weeks, and hearing about CCJ's results -- I can't help thinking of Blatche's lament that he just doesn't get results from lifting. I'm almost 41, I barely have time to workout, and when I do get time it's usually at the end of a looooong day and I'm hitting the gym already tired. CCJ is 50, and I can't imagine his schedule is much easier than mine. We're getting results. My 14-year old son, who had never lifted weights before 6 weeks ago, is getting stronger (adding weight), building muscle, and getting muscle definition.

A 24-year old professional athlete NOT getting results from lifting is not believable. He's either a) half-assing it in the weight room; b) has no idea what he's doing and refuses to listen to the trainer; c) has a horrific diet; or d) has a serious illness or medical disorder. My guess is it's a combination of A, B and C.

[verbal8]

Got the MRI results. It's basically the worst case scenario: a torn ACL, a bone bruise, and a meniscus tear. I'm going to need surgery and recovery time is 6-9 months. Also, because of the bone bruise and cartilage damage, the doctor recommends against doing much distance running for the rest of my life. It'll only accelerate the inevitable arthritis. I'll still be able to run and play sports after I've healed, it's just not a good idea for me to pound the pavement for 20 miles a week.

Looks like I'll have to get back into swimming.

I plan to have the surgery in June.

Man sorry to hear about your knee injury. I had both a bone bruise/meniscus tear and an ACL tear separately.

Swimming definitely is great for life long fitness. I have been swimming in preparation for a Sprint triathlon and it definitely can be intense. Although part of it may be because I am not a very good swimmer.

[dobrojim]

the thing I've personally found about swimming though is that
at least for me, it's not that effective for weight control.

[dandridge 10]

Maybe this belongs in the random thoughts thread, but seeing my own results after lifting weights for about 6 weeks, and hearing about CCJ's results -- I can't help thinking of Blatche's lament that he just doesn't get results from lifting. I'm almost 41, I barely have time to workout, and when I do get time it's usually at the end of a looooong day and I'm hitting the gym already tired. CCJ is 50, and I can't imagine his schedule is much easier than mine. We're getting results. My 14-year old son, who had never lifted weights before 6 weeks ago, is getting stronger (adding weight), building muscle, and getting muscle definition.

A 24-year old professional athlete NOT getting results from lifting is not believable. He's either a) half-assing it in the weight room; b) has no idea what he's doing and refuses to listen to the trainer; c) has a horrific diet; or d) has a serious illness or medical disorder. My guess is it's a combination of A, B and C.

Agree wholeheartedly Kev. If you are following the right program and eating right, you will build muscle mass. I don't care who you are.

BTW, I have been lifting since December, but only started doing an "official program" 8 weeks ago. I bought a book called "New Rules for Lifting" and I love it. The author of the book does not believe in exercises that isolate certain muscles, and focuses on exercises that engage multiple muscles at the same time. His exercises are grouped based on deadlifts, squats, lunges, pushes (bench press, shoulder press, push ups, etc.), pulls (rows, lat pulldowns, chin ups, etc), and twist exercises (core exercises). The thing I like about the book is it tells you exactly how to do each exercise correctly and then gives multiple programs to follow so you can basically build your own workout program that can go up to a year. He has a suggested "beginner" program for a year and it kicks butt (the bulgarian split squats kill me!). In week 8, I already have noticed a huge difference in my body (both in terms of lost weight and muscle definition, as well as my strength. I would highly recommend the book (the author also has a book for woman called New Rules for Lifting for Woman and both my wife and mother love it).

Going back to Blatche, all the men in my family have sunken chests...its a genetic condition. If I can develop some pecks despite this genetic condition, then Blatche can develop some frickin' muscle.

[Induveca]

Maybe this belongs in the random thoughts thread, but seeing my own results after lifting weights for about 6 weeks, and hearing about CCJ's results -- I can't help thinking of Blatche's lament that he just doesn't get results from lifting. I'm almost 41, I barely have time to workout, and when I do get time it's usually at the end of a looooong day and I'm hitting the gym already tired. CCJ is 50, and I can't imagine his schedule is much easier than mine. We're getting results. My 14-year old son, who had never lifted weights before 6 weeks ago, is getting stronger (adding weight), building muscle, and getting muscle definition.

A 24-year old professional athlete NOT getting results from lifting is not believable. He's either a) half-assing it in the weight room; b) has no idea what he's doing and refuses to listen to the trainer; c) has a horrific diet; or d) has a serious illness or medical disorder. My guess is it's a combination of A, B and C.

Quite true Nivek. You need to remember Blatche is constantly partying as well. Nothing worse than alcohol to make you go catabolic as well.

If I were the Wiz training staff, if nothing else I'd make all these guys do compound weightlifting exercises only. Hit all the major muscle groups at once, and get maximum bang for minimal time in the weight room. Squats/bench press/overhead press/dips/rows will do the trick. In 45 minutes you can completely exhaust your body with just those 5 exercises, and hit EVERY major muscle group.

Honestly there is no excuse for ANYONE who is of sound body/mind not to do AT LEAST this twice a week.

[Induveca]

Maybe this belongs in the random thoughts thread, but seeing my own results after lifting weights for about 6 weeks, and hearing about CCJ's results -- I can't help thinking of Blatche's lament that he just doesn't get results from lifting. I'm almost 41, I barely have time to workout, and when I do get time it's usually at the end of a looooong day and I'm hitting the gym already tired. CCJ is 50, and I can't imagine his schedule is much easier than mine. We're getting results. My 14-year old son, who had never lifted weights before 6 weeks ago, is getting stronger (adding weight), building muscle, and getting muscle definition.

A 24-year old professional athlete NOT getting results from lifting is not believable. He's either a) half-assing it in the weight room; b) has no idea what he's doing and refuses to listen to the trainer; c) has a horrific diet; or d) has a serious illness or medical disorder. My guess is it's a combination of A, B and C.

Agree wholeheartedly Kev. If you are following the right program and eating right, you will build muscle mass. I don't care who you are.

BTW, I have been lifting since December, but only started doing an "official program" 8 weeks ago. I bought a book called "New Rules for Lifting" and I love it. The author of the book does not believe in exercises that isolate certain muscles, and focuses on exercises that engage multiple muscles at the same time. His exercises are grouped based on deadlifts, squats, lunges, pushes (bench press, shoulder press, push ups, etc.), pulls (rows, lat pulldowns, chin ups, etc), and twist exercises (core exercises). The thing I like about the book is it tells you exactly how to do each exercise correctly and then gives multiple programs to follow so you can basically build your own workout program that can go up to a year. He has a suggested "beginner" program for a year and it kicks butt (the bulgarian split squats kill me!). In week 8, I already have noticed a huge difference in my body (both in terms of lost weight and muscle definition, as well as my strength. I would highly recommend the book (the author also has a book for woman called New Rules for Lifting for Woman and both my wife and mother love it).

Going back to Blatche, all the men in my family have sunken chests...its a genetic condition. If I can develop some pecks despite this genetic condition, then Blatche can develop some frickin' muscle.

Amen dandridge. That being said, compound exercises only take you so far depending on your goals. If you get really into lifting and want to develop definition or a real "v shape" torso, you have to isolate the shoulders/pecs/back at some point.

Legs are a different story. Heavy squats/calf lifts are all you really need if you go heavy enough.

[Chocolate City Jordanaire]

Maybe this belongs in the random thoughts thread, but seeing my own results after lifting weights for about 6 weeks, and hearing about CCJ's results -- I can't help thinking of Blatche's lament that he just doesn't get results from lifting. I'm almost 41, I barely have time to workout, and when I do get time it's usually at the end of a looooong day and I'm hitting the gym already tired. CCJ is 50, and I can't imagine his schedule is much easier than mine. We're getting results. My 14-year old son, who had never lifted weights before 6 weeks ago, is getting stronger (adding weight), building muscle, and getting muscle definition.

A 24-year old professional athlete NOT getting results from lifting is not believable. He's either a) half-assing it in the weight room; b) has no idea what he's doing and refuses to listen to the trainer; c) has a horrific diet; or d) has a serious illness or medical disorder. My guess is it's a combination of A, B and C.

He might not be getting result but I bet he's not going home alone most nights from whatever club he's going to. Also, if rumors I've read here are true, it's hard to get max results when you're not disciplined to the level you should be. How's he living and sleeping (hours)? What's he eating and drinking? Is he thinking like a pro?

Blatche is half my age and makes ten/twenty/thrirty whatever times what I make. He can not only use his team's trainer, but he can employ a chef and a nutritionist. When that dude lifts weights he can work out for speed, power, muscle endurance, etc., and he doesn't have to do it in some half-cocked way like some of us. Andray doesn't need to know the difference between plyometric exercises and plywood, but he's got access to somebody who'll guide him through.

Nivek covered it with options A and B, IMO.

PS--Andray needs to stick with his 7-Day Dray routine. He knows how to get in shape but can he maintain it and add on to his highest fitness level?

[Nivek]

Strained my back Saturday lifting bags of rocks and doing yardwork. Was in bed pounding ibuprofen on Sunday. Sat in the hot tub for awhile, which felt good. Took a long nap. Feeling better today, but man I was hurting yesterday.

Aging sucks.

[pancakes3]

random thought: someone get Ted to read this thread?

[miller31time]

Strained my back Saturday lifting bags of rocks and doing yardwork. Was in bed pounding ibuprofen on Sunday. Sat in the hot tub for awhile, which felt good. Took a long nap. Feeling better today, but man I was hurting yesterday.

Aging sucks.

Don't feel bad. I just pulled my back out 2 days ago, woke up yesterday and couldn't walk. I'm 22....

It's going to be a painful road ahead for me.

[Induveca]

I've always been a firm believer in swimming/elliptical only for cardio. If your goal is long term fitness/permanent healthy lifestyle avoid jogging and running. It's too hard on the knees, always causes injuries which result in prolonged downtime and zero ability to exercise.

Swimming/elliptical are highly safe and provide resistance training at the same time. More efficient exercises/better results/exponentially easier on the body.......

[no D in Hibachi]

Just finished a 5k and ended up at 23 minutes. I'm a bit disappointed in my time as I usually run better than that pace when I run alone. I should have listened to my ipod while running. I figured it would be too distracting since this is my first race in like 10 years, but come to think of it it's probably the distraction I needed as the course was so boring...4 long laps around a rec center, I lost my focus.

[dobrojim]

IDK Ind - just ran a 50k race in WV. Plenty of resistance in the hills
we were traversing. I don't believe running 'always causes injuries"
any more than I believe swimming always causes drowning.

Ellipticals are OK but if you want the purest form of exercise
and the one which will raise your cardio the most, run.

Nice job at the 5K NoD. That does sound like a boring and
probably more crowded (and therefore dangerous) course
than it should have been. I love my iPod for running and
biking but I chose not to wear/use it yesterday for the
nearly 7 hours it took me to cover 50K.

[Induveca]

Jim,

Understand what you're saying....but as I stated you're essentially a pro. This is your chosen sport and you compete at some of the highest levels. 50k says it all.

For the common fitness enthusiast, banging their knees/joints against the pavement and landing even slightly out of line for a long period of time results in injuries. Not to mention the inevitable falls. Elliptical/swimming those aren't concerns.....no "3-6 weeks" of no exercise to worry about.

[nate33]

I've always been a firm believer in swimming/elliptical only for cardio. If your goal is long term fitness/permanent healthy lifestyle avoid jogging and running. It's too hard on the knees, always causes injuries which result in prolonged downtime and zero ability to exercise.

Swimming/elliptical are highly safe and provide resistance training at the same time. More efficient exercises/better results/exponentially easier on the body.......

There is some truth to this. From what I've read, chronic distance running for decades tends to wear the body down. Most marathon runners have a 10-15 year peak and then decline, no matter what their age. The accumulation of microfractures in the muscles and joints leads to reduced performance.

That said, there's also a great deal of research to back up the notion that a modest amount of running or other similar impact training (aerobics, etc.) really helps in maintaining bone density. Professional cyclers who don't cross train tend to have weaker bones and higher incidences of stress fractures and similar injuries later in life.

[pancakes3]

as boring as jogging is, swimming is 10x moreso. no scenery, no music, no NUTHIN. intellectually i understand that it's a full body workout that does minimal damage to my joints, and i do swim 1-2x a week but i seriously loathe it. elliptical? meh. my antiquated man-pride prohibits me from gazelling. pickup hoops is definitely the way to go. i long for the days where i could run 4hrs of pickup ball 5-6 days a week and think anything of it.

however, the most INTENSE cardio i've ever experience was either ultimate frisbee or pick up soccer in the dead of july. gee willikers...

[Induveca]

Understood pancakes, personally I enjoy swimming but I grew up mostly in the Caribbean and nothing was better after a game of pickup hoops than a nice swim. Then again I had a pool in my home, and did in Miami as well. Not as easy in London, but pools are all around if you join a solid gym.

I see the majority of Americans and Brits my age (30s) EXTREMELY out of shape and slightly to very overweight. From being in corporate settings for a number of years, I've seen too many of these guys suddently decide to get on a health kick, and destroy their achilles or knees when they decide to start "jogging" or hit the treadmill. 3 months later and zero activity, they're fatter then before....and no "second healthkick" ever materializes. Heart attacks waiting to happen, 15 years of inactivity and a belief their bodies are too far gone for athletic activity.

These days, I interject when I see this cycle popup. I always suggest they start swimming or just use the elliptical. Always make it a point to say I don't jog/run, stick to the elliptical and watch TV or swim as much as you can. These older chubby guys suddenly get on a health kick and think they can rewind the clock to 21 years old.......and they injure themselves quickly and so ends the rejuvenation process.

However this is NOT limited to those out of shape. When you hit 30, things certainly change. I used to run all day long, with no issues. These days, a prolonged run doesn't feel the same......body sends me little signals that all is not right in the world I didn't get in my 20s. Knee pain/joint pain that wasn't just exercise pain, it was slight damage. You can tell the different types of soreness if you've lifted weights long enough. Running is NOT good for older types unless you're technique is PERFECT and even then one stray rock and your exercise days could be shut down for 3-6 months leaving you a fat blob in front of a PC.

When I'm in Miami, in my building there is a 60 year old guy in AMAZING shape, seriously beyond his face he looks like a 25 year old. His secret? All he does, every morning, 5 days a week is swim 20 laps. Easy to do when you live in a condo with a gigantic pool........but I see people in London doing it everyday as well. No pool? Get an elliptical........the goal is to get in shape not look "cool" while doing it.

[Chocolate City Jordanaire]

Induveca, I know a guy who's 63 or 64 who started swimming in the ocean a mile a day a while back. The guy is not a local, either.

I would have described him as very morbidly obese (big dude, around 6'5" and I would guess around 350 lbs) months ago. He's losing weight rapidly, looking younger and younger. I don't know how he spends so much time in the ocean, but he's a model of consistency with his approach and I definitely see it working for him. Every time I go to this particular beach I see him either in the water or just finishing his swim.

I don't swim well enough do be in the ocean that long, but what I am seeing is as I get fitter my lap swam is getting easier and I swim faster and have increasing endurance. For whatever reason, my front crawl is pretty weak and I end up just doing laps by alternating to my back when I'm winded. When I'm in the ocean I just swim parallel to the shoreline and stay where I can stand if need be.

[Nivek]

Ocean swimming is hard work. Admirable to swim a mile day with all the currents and swells and whatnot.

Took my wife for a Mother's Day weekend getaway and at waaaaaay to many carbs and waaaaaaay too much sugar. It was interesting to feel the energy crash that I don't get when I'm avoiding carbs and sugar. Won't do that again soon.

[nate33]

For what it's worth, studies have shown that swimming is not as effective as running or cycling as a means of reducing weight. There's something different about the biochemical metabolism of the upper body muscles relative to the lower body muscles. Lower body muscles burn fat better.

That's not to say that swimming isn't a great exercise. And Induveca's points about the lack of strain on the joints are certainly valid. But nevertheless, given the same time and effort, if your goal is to lose weight quickly, and if you don't have joint issues, running and cycling are better options. Or at least they're more efficient options. "Better" is subjective. (And this from a former competitive swimmer and a major supporter of the sport.)

One other thing, regular swimming in cold water is particularly bad for weight loss - at least if your goal is to get "cut". When consistently in cold water, your body actually seeks to add a layer of fat as insulation.