STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

Necessary? Like, there's nothing I can do to get say 70 or 80 % of the benefits?
I know they develop problems because they have **** form. That's why I want to avoid them, cuz I don't want to develop bad form and then end up with a messed up back lol.
And yea I did soccer, running, and some basketball. But you might very well be right and I might have fat legs, which is why I try to do leg stuff + cardio.
idk I'm just scared of getting injured lol
There's always alternatives, like leg press for squats. As far as deadlifts, I've never heard of any replacements that match them. At all, so if someone mentions one on here, it'll be the first. Again, form comes with practice and you should always start light and work your way up, then it'll become second nature. I honestly don't know how people can have bad form on deadlifts, but I see it all the time at the gym. Rounded backs with 2 plates liek it's hot, but that injury is well underway. Whatever you do, stay way from the smith machine if you decide to squat or just any type of workout. Smith machines force unnatural body movements and you could potentially injure yourself.
 
^^^^^ man I hope some time soon. A half is already such a kick in the butt I can't imagine the full. What kills me is after evey race you find out that the first to finish is either a 49 year old man, or a 16 year old girl.... Lol. I also do these things solo. If I had a training/ running partner I'd enjoy it a lot more.
Respect, my dad is on his 6th or 7th marathon so I can respect the dedication it takes to be able to run any of those types of races. I hope to be able to run a half one day in a decent time but man a full? I just cant imagine running for that long 
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Shoulders and Back today....cold weather came out of no where here in MD. Running outside just got real


But to add to the "discussion". The body type i strive for is just what benefits my activities the most. I play semi-pro soccer, I am 6 foot 175-180lbs. I am never going to gain mass untill i stop long distance running. But this is the goal. Dude is a beast, and insanely fast.

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^^^^^ man I hope some time soon. A half is already such a kick in the butt I can't imagine the full. What kills me is after evey race you find out that the first to finish is either a 49 year old man, or a 16 year old girl.... Lol. I also do these things solo. If I had a training/ running partner I'd enjoy it a lot more.


Oh yeah I see the older guys flying by the casual runners and they even head back out to run the course again before most people even finish. The Marine Corp Marathon in DC is the goal.


DC has some of the nicest trails/courses to run with nice visuals. The monument run is on point.
 
Hey good luck my man. You have TeamFitness support here!!!
Good luck bro, it will only get harder from here so stick with it even when you feel like giving up and it will all be worth it in the end. Just enjoy the journey to living a new, better life 
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Good Luck Man.
Fasting isn't needed, really.
Proper nutrition and macros + exercise >>>>>>> fasting and any insane caloric restriction's or diets.
Walking is a good start if you feel very out of shape, but you should really start trying to incorporate some HIIT weight training. Building more muscle will help burn more fat, even at a resting state. And, the HIIT weight training will prevent any buildup of large bulky muscle which could make you look more bloated.
Either way proper weight training (low rep strength PLUS high rep volume or HIIT) > cardio. But, preferentially both. This is all IMO though.
Good luck.
as a guy that has lost 70+ lbs twice in his life DONT do it too quick take your time and theres going to be days where u gain weight and days when u lose 5 lbs also i suggest weighing yourself ounce a wk say Saturday morning
You can do it man!! There is a lot of good advice in this thread and we are all here to support you! I myself have lost 63 pounds since February, It's probably closer to 70 but I did not weigh myself until the end of February even though I started at the end of January. It is going to be tough and you will want to quit. Just stay focused and the pounds will start to come off. Don't get discouraged if it takes a while to get going and just keep on pushing through it!!! I've taken a lot of tips from the guys in here and it has helped me shed a lot of my weight. I too want to be down 100 pounds and I am well on my way to it. I started at 314 and am sitting at 252 right now. Good luck to you man and if you need any support we all got your back!
Thanks guy for the positive words !
 
did a mud rin and a spartan down in texas during the summer. super fun. i will was this, get your hands/grip as strong as you can for them, and expect shin splints after the mudder
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ouch
that cross fit stuff is no joke!! love it though. i would say its the best thing out no for whoever is looking for something new to do.
My body was hurtin for a couple days after. I probably should have done more hill training. I know what you mean about the hands/grip thing. I fell on two obstacles due to grip SMH. I want to do the spartan race since it's timed. I want that challenge of just going balls out.

Love crossfit. I needed that change to happen. It will be interesting once i start training for the runs. Crossfit mixed with up to 13 mile runs? I might have to track progression.
 
Man, reading my old posts..... So many typos lol. iPhone auto correct kills me.... Anywho, DC treated me well while I was at home. Used to run around all the monuments. Good times
 
A throwback before & after progress pic. I wish I would've stayed on my ish
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  I would've been looking amazing by now lol. I started in Jan 2008 btw.

48 waist to 42 waist, 6x shirt to 3x shirt
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can someone post that youtube video of some guy working out with a weight vest and doing other weight training moves. I believe it was related to basketball but forgot. It was from the thread a long time ago. I wasnt able to find it and wanted to watch it for motivation. Thanks in advance.
 
When I do leg workouts, it always feels like my right leg is getting more of a workout than my left. It's usually more sore than my left as well.

Overall I know my left side if weaker than my right. How can I fix this issue?

Leg workout:

Leg extentions
Hamstring curls
Hip ad/abductors
Toe raises
 
When I do leg workouts, it always feels like my right leg is getting more of a workout than my left. It's usually more sore than my left as well.
Overall I know my left side if weaker than my right. How can I fix this issue?
Leg workout:
Leg extentions
Hamstring curls
Hip ad/abductors
Toe raises


I've had the same problem, had ACL reconstruction on my left knee. Whenever I do my strength days now for PT my right leg is always a little bit more sore because I favor my left. Just gotta try and stay balanced
 
When I do leg workouts, it always feels like my right leg is getting more of a workout than my left. It's usually more sore than my left as well.
Overall I know my left side if weaker than my right. How can I fix this issue?
Leg workout:
Leg extentions
Hamstring curls
Hip ad/abductors
Toe raises


I've had the same problem, had ACL reconstruction on my left knee. Whenever I do my strength days now for PT my right leg is always a little bit more sore because I favor my left. Just gotta try and stay balanced
That is def something you want to keep an eye on, muscle imbalances in the lower body can lead to back problems |I . I advice to stay away from squats and deadlifts to be safe. Try lunges and isolate each leg individually.
 
When I do leg workouts, it always feels like my right leg is getting more of a workout than my left. It's usually more sore than my left as well.
Overall I know my left side if weaker than my right. How can I fix this issue?
Leg workout:
Leg extentions
Hamstring curls
Hip ad/abductors
Toe raises


I've had the same problem, had ACL reconstruction on my left knee. Whenever I do my strength days now for PT my right leg is always a little bit more sore because I favor my left. Just gotta try and stay balanced
That is def something you want to keep an eye on, muscle imbalances in the lower body can lead to back problems |I . I advice to stay away from squats and deadlifts to be safe. Try lunges and isolate each leg individually.

When i do hamstring curls i do each leg individually at 50-60 lbs you can obviously do the same with leg extensions. I also do split squats with weights and foot up on bench for isolation purposes.

I have issues like this some times when i catch a week or two long soccer injury. Got kneed in the thigh last year and could barely move my right leg, so needless to say i couldn't do any two legged exercises. So i lighted the weights and just focuses on what i could do like hamstrings and some calf work.
 
Isolation doesnt solve the problem though. If theres an imbalance between two sides when doing a bilateral movement, then training unilaterally only compounds the problem.

Also, leg extensions are terrible for your leg/knee. They have no benefit to anyone expect rehab patients.
 
Isolation doesnt solve the problem though. If theres an imbalance between two sides when doing a bilateral movement, then training unilaterally only compounds the problem.

Also, leg extensions are terrible for your leg/knee. They have no benefit to anyone expect rehab patients.


qft.
 
 Durden and Freeze, If leg extensions aren't good, should you just stick to squats and leg presses?

yea they're definitely bad for your knees. Generally the bar goes over the ankle area and to exert leverage to get the weight up, unnecessary force is imposed on the knees. If you're trying to work quads, yes squats, leg presses are definitely beneficial. I like wide lunges as well. the stepping leg still only drops 90 degrees, but you feel it everywhere, quads, glutes, hams, calves. I havent experienced any knee issues from it and the burn is unreal. you can do body weight, or with the bar or dumbbells. thats pretty much all my leg work outs consist of. I like the basic movements. heavy leg press, heavy squat, 5-6 sets of 25 wide step lunges (depending on the weight, could be less sets), and some deads, and then some calf work. 45-1hr and youre toast.
 
Thanks for the info Freeze!

I'll admit, for the last couple weeks the only leg workouts I've done are running and playing ball
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 . I've been focusing on the upper body but it's time to work the legs. I used to do squats 2-3x a week but it just burns you out more than any other exercise
 
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 Durden and Freeze, If leg extensions aren't good, should you just stick to squats and leg presses?

yea they're definitely bad for your knees. Generally the bar goes over the ankle area and to exert leverage to get the weight up, unnecessary force is imposed on the knees. If you're trying to work quads, yes squats, leg presses are definitely beneficial. I like wide lunges as well. the stepping leg still only drops 90 degrees, but you feel it everywhere, quads, glutes, hams, calves. I havent experienced any knee issues from it and the burn is unreal. you can do body weight, or with the bar or dumbbells. thats pretty much all my leg work outs consist of. I like the basic movements. heavy leg press, heavy squat, 5-6 sets of 25 wide step lunges (depending on the weight, could be less sets), and some deads, and then some calf work. 45-1hr and youre toast.

Definitely. The only thing id advise when doing wide lunges is keeping your knee in line with your toes. As long as the knee lines up with the toes, there isnt as much rotational force on the knee, limiting knee problems.

Not only are leg extensions bad for the reasons you mentioned, but that exercise/motion never occurs in daily living. The hamstrings are never eliminated so the quads can perform all the work. Its just an unnecessary exercise.
 
yea they're definitely bad for your knees. Generally the bar goes over the ankle area and to exert leverage to get the weight up, unnecessary force is imposed on the knees. If you're trying to work quads, yes squats, leg presses are definitely beneficial. I like wide lunges as well. the stepping leg still only drops 90 degrees, but you feel it everywhere, quads, glutes, hams, calves. I havent experienced any knee issues from it and the burn is unreal. you can do body weight, or with the bar or dumbbells. thats pretty much all my leg work outs consist of. I like the basic movements. heavy leg press, heavy squat, 5-6 sets of 25 wide step lunges (depending on the weight, could be less sets), and some deads, and then some calf work. 45-1hr and youre toast.
sorry for the probably dumb question, but could you describe what a "wide lunge" is? or post a vid? thanks
 
I just started going to the gym. I'm a beginner.
I just want to build muscle and have definition in my arms, chest, shoulder, and legs.
I'm at 5'8-160lbs
Can someone help me make a schedule on what to muscles to work on and what to do mon-fri with rest on the weekend.
I appreciate it
 
I just started going to the gym. I'm a beginner.
I just want to build muscle and have definition in my arms, chest, shoulder, and legs.
I'm at 5'8-160lbs
Can someone help me make a schedule on what to muscles to work on and what to do mon-fri with rest on the weekend.
I appreciate it
Go here: http://www.bodybuilding.com/fun/bbmaintrain.htm

They have a lot of workouts you can choose from for beginners and they have videos of tons of exercises for every part of the body. I go on their forum also and there is a lot of good info discussed on there by people that know what they're doing.
 
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This guy came in here and asked for us to hand write a damb schedule.

Glad to see u motivated though.

Alot of the guys here recommend starting strength for beginners so u should look that up.

I never really followed a true routine until I did Kris Gethin's 12 week hardcore trainer.
 
Something super attractive about a woman who respects her body with physical fitness, clean eating, and general healthy lifestyle. I need that in a long-term partner.
 
Something super attractive about a woman who respects her body with physical fitness, clean eating, and general healthy lifestyle. I need that in a long-term partner.

I'm pretty sure it's the spandex pants that you're attracted too lol, JK JK, but yeah. I'm not gonna bust my but to come home to a sloppy mess. That's like whipping your shoes to jump into mud.
 
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