The Health and Fitness Thread

[Azizam]

@ANTIBODY what do you recommend for starters? my body type is somewhere between ectomorph and mesomorph and i am 18

 

[Skies]

First to achieve some level of fitness by burning belly fat and then build some muscles.

I am not expert, but I think you will need cardio first for burning your fats.

And fat canot be burnt in any specific area of the body, like you can not burn the fats of belly specifically, if you do cardio/work out, you will burn your calories of your body as a whole, which will ultimately burn your belly fats also along with other areas' fat.

here is a good link for cardio http://www.dummies.com/how-to/content/following-a-cardio-plan-for-weight-loss.html

http://www.thetoptens.com/best-cardio-exercises/

 

[Manticore]

@ANTIBODY what do you recommend for starters? my body type is somewhere between ectomorph and mesomorph and i am 18

are you planning to go to the gym?

 

[Bratva]

I am not expert, but I think you will need cardio first for burning your fats.

And fat canot be burnt in any specific area of the body, like you can not burn the fats of belly specifically, if you do cardio/work out, you will burn your calories of your body as a whole, which will ultimately burn your belly fats also along with other areas' fat.

here is a good link for cardio Following a Cardio Plan for Weight Loss - For Dummies

Best Cardio Exercises - Top Ten List - TheTopTens.com

I'm planning to go to gym, Do trainer start with compounds or they suggest to do what @SHAMK9 is doing? @Armstrong @SHAMK9 @ANTIBODY

 

[Skies]

the most common compound exercises are very safe and can be done with either dumbell or barbell or even with tension strings -- as they employ a large number of muscles, there is not dangerously huge stress on one isolated muscle thus less chances of injury

the selection of the 6 compound exercises which cover your entire body depends on your goals and the equipment available to you

Another question, is there any chance of heart attack [provided that there is no problem in heart] when doing excessive cardio like jogging/running/jumping in a very sort time or without any interval for long time?

How to know actually that I should not do more cardio after a certain time, and if done otherwise, there is chance of heart attack?

 

[Manticore]

I'm planning to go to gym, Do trainer start with compounds or they suggest to do what @SHAMK9 is doing? @Armstrong @SHAMK9 @ANTIBODY

if a trainer tells you to do bicep/tricep curls or bent over lateral raises early on the training program instead of sticking to the basic compound exercises for some weeks so that you achieve familiarity and flexibilty with the compound movements, then i wont take his 'insight' much seriously


some things i would say -- treadmill with good joggers will save your knees -- never pick weight via your spine , bend knee joint instead, in the beginning do compound movements on such equipments which support your back -- do warm up-- gradually increase weight , your movements should be slow and controlled

Another question, is there any chance of heart attack [provided that there is no problem in heart] when doing excessive cardio like jogging/running/jumping in a very sort time or without any interval for long time?

How to know actually that I should not do more cardio after a certain time, and if done otherwise, there is chance of heart attack?

gradually increase the intensity of cardio --- e.g alternate between 5-6speed on treadmill for first week --- then 5.5-6.5 etc ---- if you feel your heart pounding then you are burning fat... if you have heart problem, keep intensity a bit lower than that.. e.g you should be able to easily talk while doing the exercises without catching a breath --- however i cant comment much as having heart problem is a very general term

 

[Skies]

gradually increase the intensity of cardio --- e.g alternate between 5-6speed on treadmill for first week --- then 5.5-6.5 etc ---- if you feel your heart pounding then you are burning fat... if you have heart problem, keep intensity a bit lower than that.. e.g you should be able to easily talk while doing the exercises without catching a breath --- however i cant comment much as having heart problem is a very general term

No no, I do not have any heart problem, but little congenital "short P-R interval", I just fear that if my heart fails if I do excessive cardio for long time without interval

 

[Manticore]

No no, I do not have any heart problem, but little congenital "short P-R interval", I just fear that if my heart fails if I do excessive cardio for long time without interval

treadmill without uphill angle is actually not very strenuous -- climbing stairs is high intensity


instead of high intensity interval, you should try out moderate intensity continuous -- it yields the same results however at a slower rate

before starting any exercises [if you havent done exercises before], you might have to take an exercise tolerance test to be on the safe side

 

[Azizam]

are you planning to go to the gym?

yeah, this week or next week i am gonna start

 

[Manticore]

30 minutes compound excercises [ divide the 7 exercises in 2-3 days] followed by 30 min. cardio ------

if done after a light breakfast-- quick fat burning, if done after taking 2 meals of the day, fat burning will start after glycogen used up i.e 40 min of exercise

romanian deadlift, hack squats, bench press , shoulder press [arnold military press] , rows , push-ups are basic excercises -- 4 more compound excercises or isolation exercises added after 2 months

 

[gambit]

You guys need to read this...

The Vitamin Myth: Why We Think We Need Supplements - Paul Offit - The Atlantic

 

[kbd-raaf]

@Developereo

Have a few questions for you if you don't mind me asking.

Not sure if you know anything about the RAAFs officer training programme at the officer training school.

Do you reckon I'll need to do extra training for my upcoming BPT/PPT? Do people usually lose weight whilst going through military training, because of all the cardio? Should I pack on some extra kilos before I head down? I don't want to be some lumbering unfit fool and neither do I want to have trouble carrying the 40kg backpacks etc.

Thanks

 

[Developereo]

@Developereo

Have a few questions for you if you don't mind me asking.

Not sure if you know anything about the RAAFs officer training programme at the officer training school.

Do you reckon I'll need to do extra training for my upcoming BPT/PPT? Do people usually lose weight whilst going through military training, because of all the cardio? Should I pack on some extra kilos before I head down? I don't want to be some lumbering unfit fool and neither do I want to have trouble carrying the 40kg backpacks etc.

Thanks

Sorry, man, I have no idea about military regimens, either Australian or Pakistani or any other.

I suspect your best bet would be to focus on building core strength (abs and lower back). This will help with stamina and stability, and it won't add too much extra kilos. A bad posture/gait due to core weakness will tire you out quickly regardless of how strong your other muscles are.

 

[salman77]

Benefits of Green Tea


Weight Loss. Green tea increases the metabolism. The polyphenol found in green tea works to intensify levels of fat oxidation and the rate at which your body turns food into calories.

Diabetes. Green tea apparently helps regulate glucose levels slowing the rise of blood sugar after eating. This can prevent high insulin spikes and resulting fat storage.

Heart Disease. Scientists think, green tea works on the lining of blood vessels, helping keep them stay relaxed and better able to withstand changes in blood pressure. It may also protect against the formation of clots, which are the primary cause of heart attacks.

Esophageal Cancer. It can reduce the risk of esophageal cancer, but it is also widely thought to kill cancer cells in general without damaging the healthy tissue around them.

Cholesterol. Green tea reduces bad cholesterol in the blood and improves the ratio of good cholesterol to bad cholesterol.

Alzheimer’s and Parkinson’s. It is said to delay the deterioration caused by Alzheimer’s and Parkinson’s. Studies carried out on mice showed that green tea protected brain cells from dying and restored damaged brain cells.

Tooth Decay. Studies suggests that the chemical antioxidant “catechin” in tea can destroy bacteria and viruses that cause throat infections, dental caries and other dental conditions

Blood Pressure. Regular consumption of green tea is thought to reduce the risk of high blood pressure.

Depression. Theanine is an amino acid naturally found in tea leaves. It is this substance that is thought to provide a relaxing and tranquilizing effect and be a great benefit to tea drinkers.

Anti-viral and Anti-bacterial. Tea catechins are strong antibacterial and antiviral agents which make them effective for treating everything from influenza to cancer. In some studies green tea has been shown to inhibit the spread of many diseases.

Skincare. Green tea can apparently also help with wrinkles and the signs of aging, This is because of their antioxidant and anti-inflammatory activities. Both animal and human studies have demonstrated that green tea applied topically can reduce sun damage.

Note: Some of benefits mentioned above are still being debated, so please do your own research if you want to use green tea for medicinal purposes.

11 Benefits of Green Tea That You Didn`t Know About

 

[rockstarIN]

I joined Gym one month back.

I think my body type is Mesomorph. lose 2 kg weight only in one month. But I feel good now, not still a six pack but improvements are there.

But I'm not losing much weight. I\m 5.8 now 81.5

Ideal weight should be around 74-75 kg as per gym guy.
@Manticore what do u think?