GOT Fitness LOG

[Bruce Wayne]

I think a big part of fitness is the mental side of it, as you need the discipline to train and eat properly. Having something to aim for and a program to follow to achieve that, with various smaller goals/targets along the way can be a big help.

If you're mainly going for strength, could you test yourself every few months and use that as motivation? Is there anyone you could go with to compete against?

 

[steken1]

I used to do that and enjoyed it much more, but switched to a more standard routine of 4 sets of 7 exercises a month or two ago. Takes a while to get through though.

What do you mean 15-20 working sets?





Yeah just doing it for vanity purposes in all honesty. Been on this routine for at least 6 weeks so maybe a change would do me good.

Sets where you go to, or close to, failure I.e. if you do 5 sets of and exercise and one is a low weight warm up set you've done 4 working sets.

If you vary the rep range and really push it you'll get everything you need from 30-40 mins. Something like 12 -8-6 -4 or a reverse and as heavy as you can go and you won't feel like you haven't done enough!

 

[Eusebio]

I used to do that and enjoyed it much more, but switched to a more standard routine of 4 sets of 7 exercises a month or two ago. Takes a while to get through though.

What do you mean 15-20 working sets?





Yeah just doing it for vanity purposes in all honesty. Been on this routine for at least 6 weeks so maybe a change would do me good.

7 exercises is too much unless its back or leg day. For chest, arms, shoulders should be around 12-15 sets so 3-4 exercises for those body parts

 

[Baines' left foot]

Sets where you go to, or close to, failure I.e. if you do 5 sets of and exercise and one is a low weight warm up set you've done 4 working sets.

If you vary the rep range and really push it you'll get everything you need from 30-40 mins. Something like 12 -8-6 -4 or a reverse and as heavy as you can go and you won't feel like you haven't done enough!

Ah right I see.

Before I changed my routine I was mainly doing supersets of just two exercises. So I'd do one set of one exercise, and then straight in to another exercise before rest. Quite enjoyed getting it out the way with and the results were good for a while until I plateaued.

 

[Eusebio]

I think a big part of fitness is the mental side of it, as you need the discipline to train and eat properly. Having something to aim for and a program to follow to achieve that, with various smaller goals/targets along the way can be a big help.

If you're mainly going for strength, could you test yourself every few months and use that as motivation? Is there anyone you could go with to compete against?

I find setting smaller goals work better than aiming for something that is more long term. You find you hit each goal working up to your ultimate achievement, it's a lifestyle and once you adapt to it it's natural.

If I was to stop training I don't think I could stop eating 6 meals a day with an emphasis on protein and carbs. My body is now designe that way.

Life is so busy sometimes that we forget to eat or go longer periods from time to time albeit it's not life threatening but it can make you tired and have an effect on your workout IMO. This is where organisation comes in, planning and preparation. For anybody starting out it seems a lot of effort but over time it becomes routine and you don't even realise you're doing it.

 

[Bruce Wayne]

Sleep as well is massively important, and often something we skip. Good quality rest is crucial for mental and physical recovery.

 

[evilwebby]

Sleep as well is massively important, and often something we skip. Good quality rest is crucial for mental and physical recovery.

This is true... and I'm a terrible sleeper; I think it really affects me. Tis rare that I will get more than 6hrs a night, or more than 4 hrs unbroken sleep.

I really need to try to get some more shuteye in the next 3 weeks. I have heard that milk of magnesia might help, so will be giving that a try.

If you have pounds to lose, then worth knowing that sleep will actually aid weight-loss as more fat loss hormones are released during your deep sleep hours..

 

[CahillsCornerFlag]

Sleep as well is massively important, and often something we skip. Good quality rest is crucial for mental and physical recovery.

Funny that I did an 'all round' compound session yesterday, and I slept 10 hours last night. Sore, but perhaps not as sore as I would've been if I'd only had 7 hours.

 

[Bruce Wayne]

This is true... and I'm a terrible sleeper; I think it really affects me. Tis rare that I will get more than 6hrs a night, or more than 4 hrs unbroken sleep.

I really need to try to get some more shuteye in the next 3 weeks. I have heard that milk of magnesia might help, so will be giving that a try.

If you have pounds to lose, then worth knowing that sleep will actually aid weight-loss as more fat loss hormones are released during your deep sleep hours..

You're a quantified self kinda guy, have you tried one of the sleep monitor devices? I've no idea how effective they are like.

 

[Baines' left foot]

I think a big part of fitness is the mental side of it, as you need the discipline to train and eat properly. Having something to aim for and a program to follow to achieve that, with various smaller goals/targets along the way can be a big help.

If you're mainly going for strength, could you test yourself every few months and use that as motivation? Is there anyone you could go with to compete against?

Very true I think. I had my training and diet brilliant before I moved back in with my parents. Can't resist a pack of crisps and biscuits. When I lived at my own place I just never bought anything like that.

I'll probably be relocating and changing gyms again soon, which isn't ideal as I've got used to all the equipment at my current gym.

 

[Bruce Wayne]

Protein/recovery drinks/snacks are a bone of contention for me. A particular bugbear is that whilst they always say it speeds up recovery, they never say compared to what. I did some digging and found this article, with some peer reviewed studies in it

http://evidencemag.com/recovery-window/

It suggests that a dedicated recovery meal inside the magic 30 minute window is only really needed if you're going to train again within 24 hours of your workout finishing. Anything beyond that and a regular diet will replenish yourself perfectly adequately.

The study linked in the above article suggests post workout glycogen levels may be <100, with ~300 @ 8 hours and ~500 @24 hours. There was no discernible difference in those values for those eating normally vs during the 30 minute window.

The authors of that paper suggest an immediate meal/snack after a workout is only really required if you're doing another session within 8 hours of the first. Even if we train/compete every day that seems unlikely.

 

[Baines' left foot]

I remember seeing some of that idiot Mike Chang's videos on YouTube. Trying to convince everyone that supplements and stuff weren't necessary at all. He then decided to launch his own 'Magic Red Drink'. Hahaha, the utter tit. He probably conned a good few people though.

 

[Black Belt Jones]

Having a dig at a club ten tonight - a 10 mile time trial on the bike. Not done one before, more of a mountain biker, so will be new to me - 30 mins is a bench mark for a noob so looking to hit that (it's a flattish course). Like the idea of them, suspect the reality may be painful.

 

[Bruce Wayne]

Having a dig at a club ten tonight - a 10 mile time trial on the bike. Not done one before, more of a mountain biker, so will be new to me - 30 mins is a bench mark for a noob so looking to hit that (it's a flattish course). Like the idea of them, suspect the reality may be painful.

I'm only small so not really suited to time trials, but from what I can tell, position on the bike is key. If you can get as tucked as possible I'm sure you can beat 30 mins.

 

[West]

Looking to get back into training haven't done much since I was on the state under 19's cricket team. Worked out about 145 G protein a day on a clean diet with plenty of sleep and water. Will probably just ease into a few compound moves for 4 weeks then start super setting