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I've not seen any obvious difference since I started upping the intensity of my workouts (after reading stuff provided by the great lot in this forum ) but I feel much better and am starting to feel like I'm getting more 'streamlined'. I'm also craving better food. I'm rather new at this but I'm already loving to wake up early to exercise in the mornings, I lose my free gym access for three months in the summer but my friend's family owns a smallish squash club nearby where if I buy a pass I get access to everything so I can do weights, attend spinning classes and play squash. :thumb:
It takes a while to see obvious results if you're new to it (well, it was the case for me, but I had quite a bit of fat to shift!) but I'd recommend keeping a log of what you're doing, because the progression on there will be useful to look back on when you see how far you've come
It'll take me a while to reach my ultimate goal but every little step makes me more proud of myself. I like it.
Had a session yesterday, just squatting and deadlifting. Did some front squats while holding a 10kg plate in my arms, I found I was able to squat lower than doing the back squats. Added some more weight to the back squat, so including the bar, I'm squatting around 30kg I think.
Boyfriend has noted that there's less fat around my lower back, which is good. My abs are getting better too, although I think I need to do some more ab work with some classes.
Since I'm in the menstrural hut, I decided to take action and give into my simple sugar craving, in the form of a Gu chocolate cheesecake (if you're going to do something, do it properly!)
I've been trying to go on weekdays (mornings ) and usually do 3x with weights and the other two I chill more, mainly using the treadmill or the cross trainer. Maybe I'll see if I can add inline skating since it's bright and beautiful at 6. Also want to play squash this summer! I love high power action.
I did go this morning and it felt so good. Although I accidentally overdid my back in a back exercise. Only did 10x, too. :S I've been trying to be so careful but it takes so little.
Am starting a programme of single arm workouts for the next month or so (on top of the other stuff) as I'd forgotten just how dominant my right arm is over my left... I put it down to years of masturbation.
Last week in this bollock of a job I'm doing. I've already scoped the gym closest to the office in my new place so should be able to get right back on it!
You should be able to work pretty much every major muscle group using dumbbells.
Lemme see if I can find a few links for you. Alternatively, go to www.t-nation.com and do a search there
Here's one link to start:
http://www.sport-fitness-advisor.com/dumbellexercises.html
I upped the weights for my deltoid exercises Couldn't complete my sets of 8 but it was well worth adding on the extra weight as I was going nowhere with 6kgs, and should have upped them a while ago.
Chest press using dumbbells - I might try and do 10kgs next time. Triceps ache, biceps are doing well with their new weight too. A good workout had! Since I started deadlifting and squatting, I seem to have acquired this new found strength. Whatever it is, I like it!
I really wish the one guy at my gym would put his bloody weights back :grump:
In other news I got a first for an essay worth 40% for that module :yippe: however, when I wrote it, it was late at night and I was losing my patience with writing, so my flow was a bit... shite. The tutor who marked it asked if English was not my first language. Oh. the. shame.
Exercise-wise, I reckon it will be the GH released when squatting/DL that will be kicking the rest of your muscles up the arse
I think that must be it too. When I picked up the 8kg dumbbells I thought, "Hmm, these feel a bit light! Corr!"
Thought this recipie might be handy: Protein bars
There's another one for protein muffins might try it out...
Protein Flapjack
50g protein powder(about 2 scoops),
75g soya bran(health shops sell this),
3 egg whites,
2tbsp. natural peanut butter,
a little water.
Method
Preheat oven to 180 degrees. Mix all ingredients thoroughly to a 'sticky' consistency and spread onto baking tray evenly. Squeeze a little natural honey on top and some dessicated coconut if you want a sweeter taste. Bake for 30mins approx. Cut into 4 bars. Approx per bar: 100 cals; 18g protein; 5g carbs; 1g fat
Shake
1 heaped tbsp linseeds
400ml skimmed milk
1 medium banana
3 apples
3 heaped tbsp low fat natural yoghurt
100g oats
1 heaped tbsp of activated barley (from an MT sponsor)
3 scoops maltodextrin
3 scoops whey protein powder
Method
In a blender/smoothie maker, add linseeds, milk and choped banana. Blend well in order to break all linseed and puree the banana. Then add apples, chopped well, protein, barley powder and maltodextrin. Blend well again, until all is mixed. Finally add oats and yoghurt and blend until it is lump free and drinkable.
The shake can be quite thick, so you may wish to add extra water to form the desired consistency. It is very nutritious, providing 4 fruit servings, essential fats, soluble fibre, calcium, high quality protein, and of course, is very high carbs.
This is the bad boy shake for anyone wanting to bulk
liquid egg whites x 10 170 calories 40g protein
choc casein powder x 50g 200 calories 40g protein
smij of whole egg powder x 10g 5g protein 75 calories
choc whey x 15g 10g protein 75 calories
weetabix x 6 400 calories 85g of CHO
oat powder x 25g 100 calories 15g of CHO
flax oil x 10ml 80 calories 8g of fat
walnut oil x 5ml 50 calories 4g of fat
coconut oil x 5ml 40 calories 4g of fat
banana x 2 200 calories 50g of CHO
smooth peanut butter x 1 teaspoon 75 calories 5g of fat 3g protein
aspartamte x 3 teaspoons
water to suit
~1500 calories - all cals/amounts are rough, 2 litre + flask
Use a road drill like hand blender followed by some massive shaking before each of 3 servings throughout the day, generally 2-3 hours apart. sedentry people can lower the quantities, active can increase them
Jesus H. Christ!! You're not joking about that being a bad boy of a shake!!!!! Wow!
If a normal, non weight training person drank that shake, would they just get fat?
It wouldn't exactly do them the world of good compared to somebody who *is* lifting, but there's nothing bad in it at all. The proteins etc would be stored as fat and muscle glycogen, with this and the fact that there are a hell of a lot of calories in it, and so yes, fat weight would be gained unless these calories are used up.
Works wonders too.
I wouldn't advise a women having quite as much as that, lower the amounts and smaller servings. Ideally you do need to exercise or train on that although it does contain alot of healthy fats
Why? explain plz
Actually, I got that wrong. It would be converted to fat or muscle glycogen and stored. Got ahead of myself there, rushing things whilst at work...
Your right in a way, if too much of that shake is drunk at one time, however thats the reason its split between 3 servings throughout the day
Yeah, I was specifically referring to the other poster's question with regards to somebody who is not working out... This works for any unused protein, and so somebody who isn't working out would have a much lower need for protein in their diet, beyond what dietary protein is used for muscle maintenance and supporting other functions.
Much else is a bit of a waste and it would be stored as fat, which for example, if you're a dancer would be a bit of a nightmare.
Your requirements are completely different as your body will be in a constant state of repairing itself, and so will consume the protein efficiently.
true :thumb:
Lord knows what I was thinking about on my first post on this Feeling a bit braindead today :yeees:
I read on t-nation or mens health that if you keep training the unuinjured arm
while keeping a little tension on the Injured arm that the Rate you loose muscle descreases,
It's connected with the Way the Central nervous System sees them as 2 parts of the Same system.
worth a search for the Specifics, but it's a way of at least Reducing how much your arm wastes away.
BigSquidge
Now then BigSquidge. Good to have you on board!
Need to go wakeboarding again sooooooooooooooooooooooooooooon
think of the major muscle groups,
chest - pressups - bench presses - flys - single arm presses,
do the antagonistic muscle Group -- Back (Lats(latissimus Dorsai) romboids/rear Deltoids/trapezius)
bent over row, with Elbow tight to your Side (lats/rhomboids)
bent over Row with Elbow out Wide, really Squeeze those Shoulder Blades together.(rhomboids Palms Facing each other/Rear Deltoids Palms facing to feet)
shoulders, Mititary Press, front Raises, side raises,
change Grip (Palms Facing each other/ Palms facing to feet) to change emphasis.
Upper Traps - Shrugs (
lats / Pull ups, Palms Facing away from Face
Biceps n Lats, palms Facing Face.
Core -- wood chops, russion Twists on a swiss Ball,
Good mornings (while Standing, hold dbs, bend forward slowly from Waist, then straighten up, remember to keep your back straight, and Tighten your Ass,) crunches.
I do single arm circuit which kills my core, because it's used to stabilise my body while bench pressing, or bent over Rows... t has to tighten support and stop my shoulders from Twistiing.
for your legs, squats, lunges, hill sprints, single leg squats (hard on legs and Balance)
try a look at
http://www.exrx.net/Lists/WtFemale.html
click on a body part , and you should see Exercise lists.
should give you some Ideas of what to do.
remember to have fun...
BigSquidge