Health and Fitness Forum Information and FAQ's.

[Vito_Corleone]

I am going to link to all the threads that myself, and some others will be making. This will be an all inclusive resource. If you'd like to contribute, just make a thread that covers a specific area and i'll add it to this one. I will have this stickied tomorrow.

Nutritional Info (http://www.tampaforums.com/forums/showthread.php?t=249616)

Nutrients and Their Various Sources (http://www.tampaforums.com/forums/showthread.php?t=248004)

Exercise Directory (http://www.exrx.net/Lists/Directory.html)

Creatine Resource (http://www.tampaforums.com/forums/showthread.php?p=2511441#post2511441)

Guide To Getting A Six Pack (http://www.tampaforums.com/forums/showthread.php?p=2511470#post2511470)

Bodybuilding/Nutrition Grocery List (http://www.tampaforums.com/forums/showthread.php?t=248166)

Pre, During, and Post-Workout Nutrition (http://www.tampaforums.com/forums/showthread.php?t=248168)

Bulking Info (http://www.bodybuilding.com/fun/layne2.htm)

Cutting Info (http://www.bodybuilding.com/fun/layne1.htm)

Doing Cardio While Bulking (http://www.bodybuilding.com/fun/satter2.htm)

Why NOT To Consume Alcohol When Trying To Lose Fat (http://www.thefactsaboutfitness.com/research/alcohol.htm)

Make Your Own Protien Bars (http://www.tampaforums.com/forums/showthread.php?t=248850)

Thread About Muscle Soreness, And What It Means (http://www.tampaforums.com/forums/showthread.php?t=249104)

Big Recipe List (http://www.tampaforums.com/forums/showthread.php?t=251954)

The Truth About Clenbuterol (http://www.tampaforums.com/forums/showthread.php?p=2698868)

[DaTruth]

Basic Bodybuilding Rules

1. Have 5 to 6 quality meals a day.(40% protein, 40% carbohydrates, 20% fats)
If you find it hard to get in those 5-6 meals per day then substitute a meal or two with a meal replacement.

2. Drink 8 glasses or more of water per day.(This helps you to be hydrated and it helps you to cleanse your system of any impurities.)

3. Eat within 1 hour, after working out to help your body recouperate. Your body will need carbs and protein to help build muscle.

4. Take a mult-vitamin and multi-mineral.

5. Supplement your diet with high quality protein.Whey protein is the best)
Get 1 gram of protein per pound of bodyweight per day.
Spread out this protein over the 5-6 small meals that you are going to eat.

6. Try creatine monohydrate.(I get a great pump with this supplement and it makes me stronger)

7. Stay away from Junk Food.

8. Take one day per week and eat what you like.(Don't go crazy)

9. Workout with weights 3-4 days per week. Lift heavy using good form. (Be consistent for results)

10. Warm up for 10 to 15 minutes before working out.(Avoid Injuries by Warming Up)

11. Don't forget to breathe. (Believe it or not, a lot of people hold their breath) Breathe out with exertion.

12. Workout large muscles first (Legs, back, chest) before smaller muscles.

13. Don't throw weights around. Proper form should be followed at all times.(Avoid Injuries by using proper form)

14. Try stretching.(After your workout so that you are already warmed up, it helps recovery)

15. Mixup your Workout every 2 to 3 weeks.(Your body gets used to the same workout and your body will adapt)
This also helps with boredom.

16. Keep your workouts to no more than 1 to 1 1/2 hours long.

17. Get a workout logbook for tracking your workouts, cardio, meals and supplements.

18. Get in some cardio work if you want to loose fat and help your cardiovascular system.

19. A strong cardiovascular system will help you with your workouts by giving you the endurance that you need.

20. 3-4 days per week for 30-45 minutes per session is fine. (Stairstepper, walking, running, biking, etc..)

21. Visualize your workouts going great. Checkout visualization here.

22. Make sure that you get adequate sleep and rest. (This differs from person to person)

[Strongest Man In The World]

OK, this will be a 3 day lifting split and 2 day cardio split(based off of the "westside for skinny bastards" regiment by Joe Defranco)

the first day will be your max effort upper body day (ME UP)
On ME up, you will do a heavy exercise first(bench press, millitary press, incline press, floor press, etc). do several sets(5-7) working up to a 3-5 rep max for your last 1-3 sets. Dont go above 6-8 reps( if you can do more, you need more weight)

then do some sort of pull up, pull down or any exercise for the lats. do 3-4 sets of 8-12 reps going heavier each set

then do a suplimental bench lift. it can be incline DB bench, incline barbell bench, decline barbell, DB floor press whatever you feel like doing.. do 3-4 sets of 6-10 reps going heavier each time.

for the fourth, exercise, you need to do some sort of back row. Weather its dumbell or barbell bent rows, cable machine rows, Tbar rows, reverse cable flies, etc. 2-3 sets of 8-12 reps going heavier each set

then finish with a weighted ab workout. You can use the cable machine or a dumbell, doesnt matter. 3-4 sets of whatever reps make you feel like you did something.

Day 2 Max effort Lower body (ME lo)
this is your squat/deadlift day.

First is the max effort lift
you can do Back squats, box squats, Trap bar dead lift, conventional deadlifts, goodmornings, etc.
do 5-7 sets or more if wanted working up to a max set of 3-5 reps (dont do more than 6-8 reps, go heavier if you can do more than that)

second exercise is a unilateral movement.
exercises to choose from are barbell step ups, dumbell(or bodyweight if need be)step ups, weighted or unweighted lunges, reverse lunges, etc) do 3-4 sets with 8-12 reps going heavier every set

3rd is glute/hammys/lower back
exercises are stiff leg deadlifts(aka romanian deads) lying hamstring curls, glute/ham raises, good mornings, etc
4-5 sets, 6-8 reps, going heavier.

4th is grip/calfs supperset
do some sort of calfpush/raises, doing alot of reps(15+) supperset it with plate pinches, wrist rollers, or dumbell holds for time. do 2-3 sets depending on how your feeling

day 3
upper body accessory day (pretty much bodybuilding)
this is the day you do your biceps, traps, triceps, and anything else you want to focus on. theres no real structure to it, but have a plan before you enter the gym. know what your gonna do and do it. Do some abs if you want. this is the day you make yourself feel big with a big pump.

Cardio.

your cardio will be 2 days a week, one on an off day and another on your upperbody accessory day. Start off with the eliptical and/or stationary bike and see where you are with your cardio endurance. Start working up to more time each week, untill you can do 20-25 mins at a high rate. then transision to the tredmill and start with running 1-2 mins and walking 2-3 mins and repeat for 15-20 mins. when you start getting better, increase the run times and decrease the walk times, untill you can run for 15-20 mins straight. Then start increasing speed. Also you can try interval training as well. do 1 min sprints on tred/elipitcal and 2 min brisk walks, and repeat 5-7 times. increase sets as your cardio improves.

to get a better feel for some of these exercises you may not be familiar with, go here and check out the index. it has every exercise ive mentioned with details and photos elitefts exercise index (http://asp.elitefts.com/qa/default.asp?tid=51) . Of course if you have any questions, just ask me. The biggest key to not geting hurt is LISTEN TO YOUR BODY. pain from muscle fatigue is much different from pain of a muscle or tendon tearing/breaking. You know the difference so just be smart. Make sure you ALWAYS HAVE A SPOTTER on your heavy lifts. take a day off between ME Up and ME Lo so your central nervous system can recover.

[johnpeter]

This site is one of the biggest health (http://www.addictiontreatmentrehab.com/) and fitness resources on the internet today. We also have an interactive forum individuals just like you.

[peterlog]

thanks for this thread! I will bookmark this one and use if for referral

[mackycordova]

great thread you have here fela!

[googli]

There are many weight loss solutions, which are expensive and can only be done by selecting the category of the rich. Acai Berry is a natural product that is available at reasonable cost.