Working out

[trlcavscout]

Let me start by saying man at 35 i feel old! My 10 year old son and 19 year old nephew can finally stay with me running and thats not acceptable! For those who have "gotten back into it", how did you build up your endurance again? We should have a health/fitness section.

I started lifting and jogging a couple weeks ago after a year and a half off and its kicking my ass bad. My left ankle gets tight and hurts after a half mile or so? So i have tried slow 1 mile jogs, 3/10's of a mile runs and tonight a long jog/run/walk changing it up. I quit drinking mtn dew a few weeks ago and cut out caffiene all together a couple weeks ago with only a couple cheats. Started eating better, started some whey protien and creatine. I even found a very cool droid app that tracks you with gps, shows your path on google maps and times etc and will even play music off your phone. I am doing the GVT workouts now and they kick my ass.

I have to get my 1 mile times down asap for a job, and i cant be getting beat by some snot nosed wet behind the ears college punk!!! Even when he was in high school running track i could school him.

[275RLTW]

1) avoid the creatine...just bloats you up with water weight.
2) STRETCH more...and more
3) run intervals and skip the long distance. look up 30/30 routine
4) read here (http://www.runnersworld.com/topic/0,7122,s6-238-591-0-0,00.html)
5) if possible, find a running coach and get them to look at your stride. A little bit of feedback and tweaking can save your kness and other joints from permament damage.
6) get on a good meal plan. (not diet) Eat right = better performance

[King]

The hardest part for me was just making it a habit to work out. Ditch the creatine and eat healthy. Time your runs and push yourself harder each run to beat your previous time.

[Irving]

I have to work out with a partner or group or I will immediately plateau, if I even work out at all.

[trlcavscout]

I have to work out with a partner or group or I will immediately plateau, if I even work out at all.

I am opposite, if i am with others i will lower my self to their ability but by my self i push my self harder. Of course i dont have many friends arouns here that would push me.

Thanks for the tips guys! I do wanna put some more upper body size as well, i just need to get the keg down to at least a 12 pack[ROFL1]

[BushMasterBoy]

Bicycling are good cardio workouts with less impact on the joints than running on foot. Having a good mountain bike is a great asset!

[mcantar18c]

Avoid creatine for reasons listed. I don't like basic whey protein either because theres much, much better stuff out there, but it won't hurt your progress if you don't overdo it.
Stretch before and after physical activity. Pre-workout, avoid static stretching (i.e. bending at the waist and touching your toes for X sec), as it reduces your muscles' strength by up to 20%. You never want to hold a stretch for more than a few (yeah, few as in 3) seconds when warming up. For cooldown/post-workout though, static stretching is good.

Mon: 5 mile run (40min max time, shoot for less). Break to catch breath, sip water, and let heart rate drop to normal. Then 6x 30/60s (sprint all out balls-to-the-wall for 30 sec, light jog for 60. You always want to do a bit of high intensity when you do distance runs and 30/60s are great for improving run time.

Tue: Crossfit style workout focusing on upper body and core.

Wed: 2mile run in no less than 17:42, shoot for closer to 13 min. Find a nice steep hill ad do sprints up/jog down 5 times, then forward lunge up/jog down x2 and backwards lunge/jog down x2 (backwards lunges up a hill will really kick your ass, trust me they suck).

Thu: Crossfit style workout focusing on lower body and core.

Fri: 1 mile run. As fast as you possibly can. It's only a mile, don't try and pace yourself just go full throttle. Light jog back to your start point, do some core workouts. L-ups, v-ups, hanging curls, flutter kicks, that kinda thing.

Sat: Glamor day. Hit the gym and do some cleans, dead lifts, bench press, whatever you want. Work the glamor muscles. Just for shits. While you're in the gym, hop in the pool and swim a fvckload.

Sun: Rest.

This is not a bodybuilder's workout plan. It's focused on improving your cardiovascular and muscular endurance so you can outrun the teenage nephew. You'll build muscle mass and lots of definition, for sure, but if you want to look like the Governator you need to be doing some other stuff.

[275RLTW]

your post.

Having fun there at RASP, are we? You get your orders to a Bn yet?

[jhood001]

I take creatine and I feel that it aids me. Maybe it is just the placebo effect, but I feel that it aids in my recovery time and overall energy. It could even just be the extra amount of water I'm taking in from drinking the stuff. I take something called Cell Tech and it has a whole bunch of other stuff in it besides creatine. Stuff I can't pronounce. And it has to be good for you if it is hard to pronounce, right? [Beer]

New exercise science leans more in favor of stretching after exercise to help distribute lactic acid and toxins. Stretching before exercise does nothing to prevent soreness or injury although it is beneficial to stretch an injured area. I stopped doing the pre-run stretching back in February and I noticed that I don't get the burning rubbery legs sensation. Again - The change could just be in my brain.

Beyond good nutrition and increasing your water intake, I've found that taking a daily dose of liquid vitamin along with a tablet of glucosamine, omega 3, and milk thistle works wonders for me at the age of 32.

Oh, and an additional 50 grams of protein on top of what I normally eat.

By the way, congrats on kicking the Dew. It isn't an easy thing to do, but I've found that I feel a lot less lethargic once I've given up soda for a few weeks.

And intervals all the way.

2 cents for ya.

[JM Ver. 2.0]

At one point I was taking....

5 testosterone boosters, 10 hemodiolators, 4 creatine, 5 different vitamins, and this cool stuff called H Blocker. The numbers are pills... 24 pills a day... I drank at least 3 gallons of water a day. Pissed every 7 minutes. No joke.

I was huge. Then, I stopped taking them. Just blam. Stopped. Went down hill from there.

Watch the supplements. A little here and there is fine, but too much is bad, mmkay?

[275RLTW]

Here (http://www.25idl.army.mil/pt/rawptguide_bp.pdf) is the basis for Mcantar18's workout plan. Good stuff, see if you can keep up.

[DavieD55]

Lift,Eat,Rest. I have had good results with ON Creatine post workout. I notice a significant difference in muscle recovery when cycling Creatine, But it is definitely not for everyone. Diet, Water, and Rest are the most important depending on your fitness goals.

[GilpinGuy]

2) STRETCH more...and more

"You ever seen a lion limber up before taking down a gazelle?" -Woody Harrelson in Zombieland

Sorry..couldn't resist.[Flower]

[Irving]

I like the work out that McCantar listed. When I run, I get kind of obsessed with running further and further, even though I never end up running very far (7 miles was the most I ever did, and that was ONCE), and I would probably be a lot better off doing something similar to what he posted. Good stuff, thanks.



I am opposite, if i am with others i will lower my self to their ability but by my self i push my self harder. Of course i dont have many friends arouns here that would push me.


I always partner UP, as in with someone faster than myself, so I can see your hesitation. Also, even though I run with someone who weighs less and is a bit faster, we generally end up running further together, then we would by ourselves. Sounds like you are a more hardcore dude than I am though, and should probably listen to the other hard core guys in this thread instead. :)

[DFBrews]

Wiggle wiggle wiggle

[Rucker61]

I switched a couple of years ago to the Vibram Five Finger shoes, and haven't had any joint pain since. The shoes force a style change without heel strikes, so you experience those shocks to the ankles, knees and hips. They take some getting used to, and they aren't for everyone, but I ran a half-marathon in them at age 49 some 10ks since at age 50. Just something to consider.

[Adawg38]

Keep it up man you will feel so much better. I have been lifting 4 days a week with 2-30 min cardio jogs a week for the last year. It's rough at 33 yo myself but if you keep with it you won't want to stop. Alls I take aside from that is Whey Isolate and Multi Vitamins.

[MED]

Knees are shot
Hips are shot
Shoulders are shot
Back is shot (L4 ruptured a couple years ago; L5 bulged)

It is all low impact cardio for me now NO RUNNING! During my bodybuilding years, I pushed it far past my frame's capability of handling it...really tore up my joints.

Whatever you do...PROTECT your joints. Bodybuilding, sports, and work destroyed mine, and it really sucks.

[Adawg38]

A good stretching and warm up before every workout is a plus to loosen up and prevent injury. I have a friend I workout with and bitches about his knee, elbow and shoulder all the time but yet I never see him stretch.

[blacklabel]

I started running (that's exaggerating the weird movements I do) a couple of months ago. I also started some light lifting with primarily kettle bells. I love the kettlebells and view the running as a necessary evil. In the past couple of months I've quit smoking, greatly improved my diet, and have lost 25 lbs.

I'd like to get into a Cross fit gym soon to start lifting a lot more.

[Monky]

I have to work out with a partner or group or I will immediately plateau, if I even work out at all.

That's the way I am. I have to have someone there.. call it a 'locker room' mentality, but it's how I first started working out. The banter, shit talking, and someone pushing you are how I get through it.

As others have said AVOID the Creatine. In small doses w/ certain pre/post work out aids it can be beneficial, but you'll just 'bloat' if that's all you use.

Whey protein is good for a snack/meal replacement, but if you're using it as a post work out try to find one w/ some amino's added to aid in recovery.

Other wise stick to it.

I would love a fitness/workout/healthy area of the forum. To discuss things.

As far as getting endurance up, I don't know. I suffer from the same thing. I can lift and lift and lift... but I hate to run. I can do it, but it's the worst form of exercise to me.

Recently I went through a 'POSE' running workshop and I liked it. It's just a different style of running. You can read about it on the internet but the best way is to find a class.. it's not something you'll pick up naturally, it takes A LOT of practice. Hell I suck at it still. It's just breaking how you know how to run..

[Mtn.man]

Sex 2 to 3 times a day 6 days a week.

[blacklabel]

Sex 2 to 3 times a day 6 days a week.

I bet your forearms are huge!

[Monky]

Sex 2 to 3 times a day 6 days a week.


I bet your forearms are huge!

Bwahahahahahaha

[Mtn.man]

Guy I know sent off for one of those lose weight ads in a magazine.
sent in his 19.95 and waited

After a few Weeks he heard a knock on the door opened it and there stood a naked girl with running shoes on and painted on her stomach said catch me and you can have me.
Well he ran and ran but never caught her. After a week he noticed he had lost a few #'s.

So he called and said he wanted the 2nd stage plan, and additional 39.95

Next day another knock on the door, this time 2 blondes same atire and same action.
He never caught them but contiued losing weight.

Finally looking good and feeling buff and fast he dailed up and ordered the Max Loss program for 129.95

Next day in anticipation he was al ready, pumped, streched, rearing to go. Knock on the door, he opened it and there stood a monster of a guy, buff, rippling with muscles, naked, written on his massive chest was I am Maxx if I catch you I can have you.

[trlcavscout]

Guy I know sent off for one of those lose weight ads in a magazine.
sent in his 19.95 and waited

After a few Weeks he heard a knock on the door opened it and there stood a naked girl with running shoes on and painted on her stomach said catch me and you can have me.
Well he ran and ran but never caught her. After a week he noticed he had lost a few #'s.

So he called and said he wanted the 2nd stage plan, and additional 39.95

Next day another knock on the door, this time 2 blondes same atire and same action.
He never caught them but contiued losing weight.

Finally looking good and feeling buff and fast he dailed up and ordered the Max Loss program for 129.95

Next day in anticipation he was al ready, pumped, streched, rearing to go. Knock on the door, he opened it and there stood a monster of a guy, buff, rippling with muscles, naked, written on his massive chest was I am Maxx if I catch you I can have you.

[ROFL1] That is so wrong

[jackthewall81]

I would look in hgh cream for you guys who are older and are in pain. I recommend this stuff. http://www.bodybuilding.com/store/iss/hgh.html?CJAID=10510636&CJPID=3889373 and westcoastantiaging.com for milder stuff.

[Lex_Luthor]

At one point I was taking....
5 testosterone boosters, 10 hemodiolators, 4 creatine, 5 different vitamins, and this cool stuff called H Blocker. The numbers are pills... 24 pills a day... I drank at least 3 gallons of water a day. Pissed every 7 minutes. No joke.


H+ Blocker is awesome, I love iSatori products. I used to work there in the warehouse. Great family business!

I used to take Morph and I loved it. They developed a liquid one that delivered something like 48g of Whey Protein Isolate at the end of its effects but that was around the time I found out I'm deathly allergic to whey. I was pretty bummed, because I loved Morph and wished I could take that and get the protein benefits as soon as my workout was over.

I'm forced to look for expensive proteins to work around my allergy, and as a result, I not always able to be consistent with it. When I have a few extra bucks, I buy it. I'll go for a month or so, and it seems that next time around I don't have the $$ for it. It's frustrating. I've been trying to bulk up about 10-15 lbs for years. Not looking to get huge, because that screws up my kung fu. But a few extra pounds go a long way for me.

[Irving]

How is Goodbelly treating you?

[jackthewall81]

At one point I was taking....

5 testosterone boosters, 10 hemodiolators, 4 creatine, 5 different vitamins, and this cool stuff called H Blocker. The numbers are pills... 24 pills a day... I drank at least 3 gallons of water a day. Pissed every 7 minutes. No joke.

I was huge. Then, I stopped taking them. Just blam. Stopped. Went down hill from there.

Watch the supplements. A little here and there is fine, but too much is bad, mmkay?

Goodbye liver!

[Chad4000]

I bet your forearms are huge!


LOLOLOL [ROFL1]

[Monky]

H+ Blocker is awesome, I love iSatori products. I used to work there in the warehouse. Great family business!

I used to take Morph and I loved it. They developed a liquid one that delivered something like 48g of Whey Protein Isolate at the end of its effects but that was around the time I found out I'm deathly allergic to whey. I was pretty bummed, because I loved Morph and wished I could take that and get the protein benefits as soon as my workout was over.

I'm forced to look for expensive proteins to work around my allergy, and as a result, I not always able to be consistent with it. When I have a few extra bucks, I buy it. I'll go for a month or so, and it seems that next time around I don't have the $$ for it. It's frustrating. I've been trying to bulk up about 10-15 lbs for years. Not looking to get huge, because that screws up my kung fu. But a few extra pounds go a long way for me.

I've got 10-15lbs to spare you alex.

[MCarp71]

All right Trav, We are getting old. Some of us just continue to slow down. Just don't tell our kids that! Oh ya! Better be something greasy when we come over Wed.[Coffee]

For real man, I'm glad you cut all that crap out, esc: the Dew. Good luck brother.

But there still better be something GREASY!![ROFL1]

[Jer]

"You ever seen a lion limber up before taking down a gazelle?" -Woody Harrelson in Zombieland

Sorry..couldn't resist.[Flower]

I know you were just joking but I used to believe this until I hit my 30's. Then, after two shoulder injuries (each shoulder, different occasion) that kept me out for 9mos or so each I tend to stretch more now and feel as though it's a good habit to get into before you start injuring yourself doing stupid little things that used to not even phase you.

[275RLTW]

Sex 2 to 3 times a day 6 days a week.

Didn't know you could access this forum from prison...where do you hide on day 7?

[Uberjager]

Goodbye liver!

That's nothing son! I take a special, wholesome blend of amphetamines and anabolic steroids before I start weightlifting.