As per request, here's a thread related to all things fitness. Feel free to discuss anything in accordance to getting in shape and healthy.

One of the problems with the fitness world is that there is a large amount of misinformation, let's try to keep this thread to things that have been backed with actualy scientific studies instead of "broscience".




Great place to start for beginners and advanced alike:
http://www.reddit.com/help/faqs/Fitness

Cool!
I don’t have any fitness info but a question:

Are there any boardies in or around Dallas, who want to start walking/working out? losing weight together?

Not sure if you're familiar with Reddit, but they have a fitness section for people looking for workout buddies:
http://www.reddit.com/r/fittitbuddy

This was a pretty good article published recently, kind of goes against common thinking about dieting:
http://health.yahoo.net/experts/dayinhe ... k-to-break

no never heard of it, thanks dude

I find this to be a great way to stay in shape and still be social.
btw I'm the guy on the right yay

haha nice.


Hypno, this is my routine spread - if you could help me improve it anywhere i'd love it (seriously). For reference, i usually do heavy bag workouts on a 100 lb bag with either wrapped or unwrapped hands.

3X a week:

Stretch 30 minutes
Cardio (JUmprope) 15 minutes
Pullups (dunno what kind they are, but you use the bars that come straight out from the pullup bar?) X25
Heavy Bag drills (10 X 3 minute rounds with 30 second rests)
18" box Jumps (X50)
Pullups (again, dunno what they're called, but you hold your arms about doorframe width apart on the bar, palms forward, and touch the top of your back to the bar) X15
Cardio (jump rope) 10 minutes
Stretch down (20 minutes)

I then load up on fruit and protein (usually peanutbutter, apples, grapes, a hardboiled egg and a bunch of milk) and take a shower. then i like to read or watch cartooons.

2X a week:

Stretch (20 minutes)
Cardio (jumprope) 20 minutes
Pullups (regular, palms out) X25
Punch out drills (3 minute rounds increasing intensity to last 30 seconds being all ko punches, X 5 rounds with 2 minute rests)
Box Jumps (18") X50
Pullups (regular, palms out) X15
Floor sweepers X50 (90 lbs total with bar)
Cardio (jumprope) 20 minutes
Stretch 20 minutes

Then same routine as above but i rest a day after the heavy workouts

any helpful tips would be nice, soon i'll have a speedbag that i can add in

Oh yeah, and i weigh about 150 lbs, give or take, and i'm 6 feet tall.

Fail you are probably in waaaaaay better shape than me. I need to work more on cardio. I do some pretty good weight lifting once or twice a week. Lately its more like once tho. Plus I sit at a desk 8 hours a day so I've gotten a lil gut.

I can add this to yours though Fail. Get an ab-roller. They are brutal and as humans most of our strength comes from our core.

Half the time i do pullups, i try to stop above the bar and bring my knees to my chest. between that, floor sweepers (and believe it or not the box jumps) my abs are yelling at me by the time i shower.

Fail, that's a great workout program. Before I could give you an recommendations, could you let me know what your goal is? From your program, it looks like you're building endurance, it seems like a program a boxer would use.

yeah, i'm just trying to keep myself in boxing shape and i'd like to start doing long distance running again sooner than later.

edit: i'd like to someday be able to do the "spartan workout" from start to finish, but i feel like that might be an unrealistic goal just yet.

The only thing I really see missing in your workout is pushups.

Also, I'd leave at least a day between each of those workouts. In-between you can do a stretch day, or yoga.

are the pushups still necessary with the heavy bag workouts or is it more for endurance or both? I don't mind adding them, but i just want to clarify and maybe get some of the info on why they'd still be a valuable addition.

i should rest more. i just feel really angry if i leave too much time between workouts. but i know i'll eventually damage muscle or cause a complication that just isn't necessary.

I think the heavy bag drill would be more for endurance, while pushups would be for stretgth. It's kind of like doing squats, and sprinting. Both use similar muscles, but work them in a different way. I'd suggest doing pushups on days you don't do heavy bag drills.

I think a problem with many people who start working out on a regular basis is over training. This helps me:

Every time you workout you're causing microtears in your muscle that need to heal. When they heal, they heal stronger. However, if you keep working them out, you won't give them adequate time to heal. So not only are you risking injury, you're preventing yourself from getting stronger.

Both of your workouts are pretty similar. I would do one, wait a day and do another. You don't have to just sit around on days off, but do something much less intensity. I think this might be one of the reasons why you're so light compared to your height.

This is very true. If I've had a heavy workout month I'll actually force myself to take it easy the next month. Then get back into it