Anybody looking to lose some Body fat? - Page 3 - Snowboarding Forum - Snowboard Enthusiast Forums
Reply
 
LinkBack Thread Tools Display Modes
Old 07-19-2012, 12:10 PM   #21 (permalink)
Veteran Member
 
snowvols's Avatar
 
Join Date: Apr 2008
Location: SLC, UT
Posts: 1,402
Default

I am a firm believer in a strength training regiment along with cardio. Part of having proper form is having a strong enough core to endure it. Not having the proper strength in your core can lead to hip dropping which will result in an injury. We will disagree on this aspect until we are blue in the face. There are several ways to go about loosing excess body fat. I think/know running is one, and you will say strength training help a lot. Heck one good way is doing interval running, fartleks. This will increase your fatburning.
__________________
The journey of me becoming an Ironman and earning the M-dot tattoo http://ironmaninthesnow.wordpress.com/
snowvols is offline   Reply With Quote
Old 07-19-2012, 12:12 PM   #22 (permalink)
Member
 
Join Date: Sep 2011
Posts: 75
Default

Quote:
Originally Posted by Snowolf View Post
Hobo is right about the weight issue and snowboarding. On the knees, just 5 to 10 pounds makes a HUGE difference.

True, but I'm not going to drop down to an unhealthy weight to make up for this difference.
kpd2003 is offline   Reply With Quote
Old 07-19-2012, 12:31 PM   #23 (permalink)
Senior Member
 
Join Date: Mar 2009
Location: Gilbert, AZ 4 hours from sunrise
Posts: 302
Default

when adding muscle to your body putting 3-5 pounds of muscle to your biceps is retarded. What are you going to do feasable with big ass biceps? Jerk your weaner real hard? Pointless. Now if you add 5 muscles throughout your core and legs that would give you better cordination and balance (outside of making you leaner or less bulky). Try and tell me that squating isnt a similar movement to what we all do on on board? So if you could increase the amount of reps you could do at a certain weight. How would that not make doing a movement with less weight easier? This applys to any sport. Im not telling everybody to get down on a bench press and I dont look to much into benching crazy ass amount of weight either. Next time you see a guy at the gym benching a crazy amount of weight. Check his posture and I guarantee hes hunched over from how heavy his chest is (his back cant keep his chest up right)- I think the strongest Ive ever got to with bench was 250 but again its pointless for some and remember you choose where your muscle goes.

Now again 5lbs of muscle compared to 5lbs of fat is like comparing a baseball to a fooball. Think of how this plays into the composition of your body. So imagine that you added on 5 lbs of muscle and reduced your "frame size" which would be fat. How would this not benefit you? Seems to be forgotten that muscle actually has a function to your body. If your thinking Im telling people to get all body builder huge im not and your an idiot if you think lifting some weights is going to bulk you up. YOUR DIET IS GOING TO BULK YOU UP BECAUSE FAT IS BULK NOT MUSCLE. As to which excess glucose in the blood is what makes your ass and fat jiggly not proteins. Not to mention that muscle serves a purpose to your body. So when your talking about leaning out your body for a lighter frame how would muscle not achieve this?

Check the link for a pic of Muscle Vs Fat

http://www.google.com/search?hl=en&s...iw=878&bih=535
__________________

Last edited by baseline6; 07-19-2012 at 09:14 PM.
baseline6 is offline   Reply With Quote
Old 07-19-2012, 12:49 PM   #24 (permalink)
Senior Member
 
Join Date: Mar 2009
Location: Gilbert, AZ 4 hours from sunrise
Posts: 302
Default

Quote:
Originally Posted by snowvols View Post
I am a firm believer in a strength training regiment along with cardio. Part of having proper form is having a strong enough core to endure it. Not having the proper strength in your core can lead to hip dropping which will result in an injury. We will disagree on this aspect until we are blue in the face. There are several ways to go about loosing excess body fat. I think/know running is one, and you will say strength training help a lot. Heck one good way is doing interval running, fartleks. This will increase your fatburning.
I take it you didnt read this? I cant recall every saying cardio is not necessary- Deadlifts by the way are a pure core Workout primarily strengtening your hip flexor, try it sometime

Quote:
Originally Posted by baseline6 View Post
Cardio-Sprinting 30-50 yards, 4 times, 2-3 day a week. Walking I try to do everynight for atleast 10-20 minutes. ABSOLUTELY NEVER RUN LONG DISTANCES (JOGGING FOR DISTANCE IN A SHORTER TIME)

Strength Training- Dead lifts, Squats, Front Squats, Pull ups and Chin ups. Complex moves (uses allot of muscles) that drain the body of stored glucose in the blood. Weight and reps? I mean for me as a young guy I go straight for the gusto and lift heavy weight. But depending on a persons level of activity I scale the weight back and add more reps to build more neuromuscular tissue/overall muscle. .
__________________

Last edited by baseline6; 07-19-2012 at 09:11 PM.
baseline6 is offline   Reply With Quote
Old 07-19-2012, 01:48 PM   #25 (permalink)
Senior Member
 
Join Date: Apr 2012
Posts: 228
Default

Do you squat AND deadlift each week? I find I can do one or the other because afterward my legs are wrecked for the next 3-4 days.

I'd be interested in any tips for getting over the soreness sooner cause nothing I've tried has worked for shit.

Also, you mentioned in your OP that you started out at ~270 lbs @ 35% body fat. What are you at now after running your workout regimine a while.

You might have already mentioned that but if you did I missed it.
Frozen is offline   Reply With Quote
Old 07-19-2012, 02:07 PM   #26 (permalink)
Senior Member
 
Join Date: Nov 2011
Posts: 119
Default

Quote:
Originally Posted by Frozen View Post
Do you squat AND deadlift each week? I find I can do one or the other because afterward my legs are wrecked for the next 3-4 days.

I'd be interested in any tips for getting over the soreness sooner cause nothing I've tried has worked for shit.

Also, you mentioned in your OP that you started out at ~270 lbs @ 35% body fat. What are you at now after running your workout regimine a while.

You might have already mentioned that but if you did I missed it.
First, you shouldn't squat and deadlift really hard in the same week. Pick one or the other to work really hard and you can do the other lightly. Second, if you're sore for more than 3 days, you're either doing something incorrectly or not getting enough water/protein. Stretching every day will help relieve soreness as well.
ColoRADical is offline   Reply With Quote
Old 07-19-2012, 03:56 PM   #27 (permalink)
Senior Member
 
Join Date: Mar 2009
Location: Gilbert, AZ 4 hours from sunrise
Posts: 302
Default

Quote:
Originally Posted by Frozen View Post
Do you squat AND deadlift each week? I find I can do one or the other because afterward my legs are wrecked for the next 3-4 days.

I'd be interested in any tips for getting over the soreness sooner cause nothing I've tried has worked for shit.

Also, you mentioned in your OP that you started out at ~270 lbs @ 35% body fat. What are you at now after running your workout regimine a while.

You might have already mentioned that but if you did I missed it.
Well currently my weight is about 192 but it fluctuates so I hardly check it to be honest. What I do check is my waist size which is right under 35 inches. I also take pics because it seems to be the best method in tracking progress, we all have a camera on our phone. Im 5'10 and last I check about a month ago. My BF% was at about 15%.

I do both Deadlift Heavy and Squat Heavy every week but on diffrent ends of the week (Monday,Friday). For me personally I prefer the Reverse Pyramid Training method when lifting. Its fast, easy and you dont gotta kill your self to get best results, However because the activity becomes so strenuous nutrition is vital.

In my understanding the best way to describe muscle when lifting is similar to stretching a rubber band until it rips. Muscles are made up of Tiny Microfibers and as you create tears in each one the body purposely builds it back bigger. So if you had a rubber band and you wanted to tear what would be the best method? Stretching it lightly repeatedly? or Stretching it really hard a couple of times? This is why I prefer the RPT method. 3 times a week I lift in 3 different areas of the body. I start with legs go to chest then back. Start with a higher Weight at 5 reps, personally because of expirience I choose to do the max weight I can do at 5 reps. After completing the first 5 reps lets say at 310 pounds I take off 10% (30Lbs) and add another rep. So my second set would be 6 reps at 280 then as follows to the next which would be 7 reps at 250. This keeps each rep in the same order of difficulty but also taking into consideration that your muscles are tired by taking weight off. Because of this you have to make sure the 1st reps count, this is when your muscles are fresh so its at its best to create those tears. If your doing this then you only have to do 3 sets which is why its fast and easy. Also because you want to get the most possible out of each rep you gotta give your self a good amount of time to prepare in between sets (no more then 3 minutes). Dont try max weight if your not familiar with good form on any lift especially complex lifts. if its your 1st time doing any of the noted lifts YOU WILL HURT YOURSELF if you try to lift Heavy. Use youtube for analysis on posture and technique you can get great info on there.

Stretching is vital but I only do it after my lifting sessions as the rips are open and its best to flush out crap in your muscle but it also helps increase your flexebility because you stretch it while its ripped. I turn to allot of yoga leg stretches a Stretch physiologist showed me. He told me only to worry about stretching legs and core which is what ive followed for the past 2 years.

When it comes to recovery and all that soreness ya know being able to do this in a week. your diet really counts man, Now if you recall I mentioned a good diet isnt about cutting out a bunch of calories. A good diet is aimed at nutritional needs starting with protein consumption as this is whats going to repair those Micro Fibers. So when thinking about your needs think about what your goals are. If your fat then cut down on fats and carbs making it a point to eat lean proteins for your Lean Muscle Gain.

I eat 1 gram of protein per pound and as high as 1.5 per pound. Some people suggest eating around 2.5 as the max and 1.5 as the minimum but that is allot of food as im about to explain.

Lets say you have a BMR or overall calorie threshold of atleast 2000 cals. But you wanna eat as high as 1.5 grams protein per pound. Lean proteins (eggs, 90/10 Ground Beef, Chicken breast) should have about 4 calories per gram of protein. so 1.5 X 160 (random weight figure) =240 Grams of protein MAX. Now multiply that by 4 to find the calories, 960 Calories. To explain how much food 240 grams of protein is, about 8 chicken breasts. Now mixed with this you should eat Fiber and carbs as your body needs glucose to revitalize its muscles however you dont wanna over eat on carbs as excess glucose in your blood turns to fat. So in lean carbs like fruits and veggies that have fiber in them you will find the average Calorie per gram of carb is about 2-4. So if you think about how much food that is well thats how you say no to nutter butters in the middle of the night. haha next time you want ice cream or little debbie stuff your face with 10 eggs and I guarantee you will STFU lol. Eggs are my Fav and pesonal GO To source of protein, It works the hell out of your stomach to digest burning more cals and if your eating whites they have low calories in them.
__________________

Last edited by baseline6; 07-19-2012 at 04:03 PM.
baseline6 is offline   Reply With Quote
Old 07-19-2012, 05:15 PM   #28 (permalink)
Reformed Creep-o-saurus
 
poutanen's Avatar
 
Join Date: Dec 2011
Location: Calgary, AB
Posts: 5,418
Default

I worked out 3 times a week for a long time, and didn't REALLY watch what I ate that much. Stayed around 180 lb @ 5'7" for a long time. I'd say I was in good shape but the math said I was overweight.

This year my girlfriend had a dietician give her an eating plan that I've been following, and I've lost 20 pounds in about 3 months. I'm the lightest I've been in ages. I feel great. Now I'm ramping my physical activity up though.

The thing with snowboarding is, you're doing short bursts of high intensity work, over a long portion of the day. Your system needs to be primed for that or you'll hit a wall in the first few times out (probably why so many snowboarders sit all the time).

Sprints are good, boot camp style training, extremely high intensity bursts. I also do squat-jumps to build the explosive leg power. A slow controlled workout will build muscle mass but may not help with quick explosive power.

Main thing is variety. I've been working out for a long time, read just about every book available, heard many anecdotes. If you stick with one routine for too long your body will get used to it, this is why one of the best workouts is an active outdoor lifestyle. Hike, mountain bike, snowboard, cross country ski, swim, play ultimate frisbee, etc. etc. etc. they all feed off of and into each other.

I'm not sure if I'll ever be a gym hound again, as the extreme sports add up and feed off themselves. Did a nice scramble last weekend that felt great. Gotta get my GF in shape to start doing those with me too! Heading kayaking this weekend... Life's good!
poutanen is offline   Reply With Quote
Old 07-19-2012, 07:22 PM   #29 (permalink)
Veteran Member
 
dreampow's Avatar
 
Join Date: Sep 2011
Location: Kyoto Japan
Posts: 1,211
Default

I am 6ft and 175lbs. Very low body fat. Haven't checked recently but probably less than 15%.

Never been into gyms or weights. I prefer outdoor activities. Hiking, soccer, swimming, obviously snowboarding, do some light gymnastics at the park (backflips and cartwheels walking on hands etc). Also do an almost daily set of pull ups, and leg raises front and back while hanging from a bar.

I agree mixing up the routine is good to keep the body on its toes. For me I want to do stuff I enjoy and that means being outdoors.

Also since I had a baby boy I walk with him on my back (10kilos) up some mellow hills on our daily walk.

Its very much like doing squats, but more fun. That seems to be strengthening my legs and core which is something I am trying to work on.

As I said I don't need to loose any fat, any advice for adding a little muscle and strength to my legs and core given that I won't be going to gym or using weights (other than my 10 month old son) ?

I eat three meals a day Japanese style so rice and fish and veg, not a lot of fried stuff. In general I eat small portions compared with American sizes.

Can never finish the whole plate when I order food over there.
dreampow is offline   Reply With Quote
Old 07-19-2012, 08:57 PM   #30 (permalink)
Senior Member
 
Join Date: Mar 2009
Location: Gilbert, AZ 4 hours from sunrise
Posts: 302
Default

Quote:
Originally Posted by dreampow View Post
I am 6ft and 175lbs. Very low body fat. Haven't checked recently but probably less than 15%.

Never been into gyms or weights. I prefer outdoor activities. Hiking, soccer, swimming, obviously snowboarding, do some light gymnastics at the park (backflips and cartwheels walking on hands etc). Also do an almost daily set of pull ups, and leg raises front and back while hanging from a bar.

I agree mixing up the routine is good to keep the body on its toes. For me I want to do stuff I enjoy and that means being outdoors.

Also since I had a baby boy I walk with him on my back (10kilos) up some mellow hills on our daily walk.

Its very much like doing squats, but more fun. That seems to be strengthening my legs and core which is something I am trying to work on.

As I said I don't need to loose any fat, any advice for adding a little muscle and strength to my legs and core given that I won't be going to gym or using weights (other than my 10 month old son) ?

I eat three meals a day Japanese style so rice and fish and veg, not a lot of fried stuff. In general I eat small portions compared with American sizes.

Can never finish the whole plate when I order food over there.

If your not dieting for fat loss then you wont really get fat loss from any type of training. So if you just wanna build muscle or add more strength to any area try eating a consistent amount of protein on training days.

Sprinting will strengthen your core muscle group primarily around your hip flexor area. I do a set of 4 twice at 50 yards then break in between. If you have some type of ledge or a table anything about waist high use it. Put one leg up on the ledge and using the leg on the ledge only contract your abbs and glutes to bring the rest of your body up, standing on the ledge. Think of it as a very high step up, Do this about 10 times on each leg maybe more if you can. Another one is use that same high ledge to jump on to from a stand still. Something I used to do to similar to hucks I'd stand with my back to a ledge about over knee high and Id jump into a rotation landing on the ledge. When you do these Jumps make sure you are not landing on your heels challenge your self to land on the balls of your feet.

If you don't wanna lift because of lack of a gym or maybe you just don't like weights. a home remedy is using water 5 gallon water jugs or even 2-3 gallon jugs. The 5's weigh about 40-45 pounds get 2 of these in hand and walk (Farmer carries). You will feel it in your back and shoulders because you have to carry them but just walking like this helps your core specifically with balance. Lunges as we all know are another great workout with our without weight they help a ton. If you do lunges try keeping your hands behind your head if your not farmiliar with specific technique please watch a youtube video explaining as so many people do these wrong. Have a backpack and some heavy ass books? like old phone books? put them in the bag and put that bitch on. Try any of these movements I've listed above, except sprinting. If you have a bar you can hang on or hold your self up on put the bag with a weight (books) you prefer on your feet and lift your knees toward your chest or lift your heels waist high.

these are just ideas but If I was going to put together simple routine that someone could do at home it would be as follows-

Wall sit for about 1-2 minutes with a flat back and (don't hold your self up with your hands on your knees), Sprint 50 yards, then lunge back (can do this with back pack). If you don't wanna sprint or cant for whatever reason replace it with jumping on to a ledge (no bag) about waist high but make sure you land lightly on the balls of your feet. This is all stuff I've done lol college sucked
__________________

Last edited by baseline6; 07-19-2012 at 09:02 PM.
baseline6 is offline   Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are On
Pingbacks are On
Refbacks are On



All times are GMT -5. The time now is 10:37 PM.



Powered by vBulletin® Version 3.8.7
Copyright ©2000 - 2014, vBulletin Solutions, Inc.
Content Relevant URLs by vBSEO 3.6.0 PL2
VerticalSports
Baseball Forum Golf Forum Boxing Forum Snowmobile Forum
Basketball Forum Soccer Forum MMA Forum PWC Forum
Football Forum Cricket Forum Wrestling Forum ATV Forum
Hockey Forum Volleyball Forum Paintball Forum Snowboarding Forum
Tennis Forum Rugby Forums Lacrosse Forum Skiing Forums