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Hmmm, well I prefer to ride a bike because I'm going somewhere. But I'm been starting pushups of a special kind and situps. Penitentary style is where you mount your legs up on something so only your arms pushes you up. They're tough as hell and you got to start doing a few a day.

Joe wrote:BTW, what does the "classical Greco-Roman body" look like?

Well proportioned (not t-shirt muscles only), not bulky and more fluid.

Crown wrote:

Joe wrote:BTW, what does the "classical Greco-Roman body" look like?

Well proportioned (not t-shirt muscles only), not bulky and more fluid.

Something akin to Michelangelo's David.

Ghost Rider wrote:

Crown wrote:

Joe wrote:BTW, what does the "classical Greco-Roman body" look like?

Well proportioned (not t-shirt muscles only), not bulky and more fluid.

Something akin to Michelangelo's David.

Indeed. Although you could still be a little bit more buff than that, but really that is the iconic image.

Crom wrote:I was curious to find out how, if anyone, you stay in shape? Especially since I don't have access to a gym and most of the floors in my house are carpeted or occupied by furniture or people.

I got two dumbbells and I run a little bit, or bike.

Jesus, Crown, you're working out six days a week? That makes me feel strangely inadequate..

Meh, sports are meant to be fun. If you start working up with no motivation in particular, you'll get bored very easily and even if you don't you're still missing a lot. For me, the great thing about going twice a week to the gymn is that I keep myself fit and grow stronger for my fixes of mountain biking and other fun, insanely violent for the organism stuff. The rest is a bonus.

Crown wrote:Now for cardio; do not over do it! If you want to build mass, overdoing cardio will not help you, it will hurt you.

Sorry, but this is an uncommon myth. A person could run everyday without any impact on his or her ability to grow muscle if their diet is sound.

Now that is the important part, cardio is 300% more effective straight after waking up,

You're nearly right. As you said it's more effective [because running in the morning speeds up your metabolism for the rest of the day, whereas before bed it'd speed up, then slow down again as your body naturally slows down for sleep], but it wouldn't be anywhere near 300%.

Bear in mind that total energy consumed in a morning and night run would still be the same; it's the "after burn" which makes the difference.

or after weights,

Why? I can run faster and further before a session of squats then after. Plus, running before weights also satisfies an essential task; warming up. Squatting anything over 100 kg on cold legs is fraught with danger.

than if you do it anyother time. You would have to walk 45mins any other time, to burn the same amount of fat if you do it straight after waking up (before breakfast) or after weights.

I've seen plenty of myths about exercising before, but this is the strangest yet. I assume your logic behind cardio after weights is that the glucose levels in your muscles would have been depleted somewhat during the weights session, and therefore in the cardio you'd draw more on your fat supplies. But doesn't that work both ways? I think the important thing is the time of day, because of the reason I gave above.

And just remember the formula for succes;

S = D(T+R+N)

D, T, R and N can either be 1 or 0

Where;
S = Success
D = Dedication or Determination
T = Training, or Weight Training
R = Rest or Recouperation
N = Nutrition

As you can see you can get a maximum of 3 for Succes, but if D is zero then you will not succeed. It is as simple as that, and the rest is bullshit.

Absolutely right. You should get that published in a journal, call it the Crown Equation

Colonel Olrik wrote:Jesus, Crown, you're working out six days a week? That makes me feel strangely inadequate..

Meh, sports are meant to be fun. If you start working up with no motivation in particular, you'll get bored very easily and even if you don't you're still missing a lot. For me, the great thing about going twice a week to the gymn is that I keep myself fit and grow stronger for my fixes of mountain biking and other fun, insanely violent for the organism stuff. The rest is a bonus.

Not really man. My workouts with weights rarely exceed 30mins (Tuesday is the worst at 40min), and my 'cardio' is mild. I don't excersise the same muscle group too often, get a good nights rest and eat well (moma's cookin'). And for me it is fun!

BoredShirtless wrote:

Crown wrote:Now for cardio; do not over do it! If you want to build mass, overdoing cardio will not help you, it will hurt you.

Sorry, but this is an uncommon myth. A person could run everyday without any impact on his or her ability to grow muscle if their diet is sound.

The 'over doing it' wasn't the frequency of cardio, but the length.

Now that is the important part, cardio is 300% more effective straight after waking up,

You're nearly right. As you said it's more effective [because running in the morning speeds up your metabolism for the rest of the day, whereas before bed it'd speed up, then slow down again as your body naturally slows down for sleep], but it wouldn't be anywhere near 300%.

Bear in mind that total energy consumed in a morning and night run would still be the same; it's the "after burn" which makes the difference.

It is absolutely possible that I quoted the wrong percentage there.

or after weights,

Why? I can run faster and further before a session of squats then after. Plus, running before weights also satisfies an essential task; warming up. Squatting anything over 100 kg on cold legs is fraught with danger.

You can do warm up stretches (and should before doing heavy lifting), but the primary reason that cardio is more effective after weights is that your heart rate is already pumping. Burning fat is a lot different than burning calories, you need to get in the 'zone' which is given as follows;

Fat burning zone=220-(Your Age) x (.75)

Which basically gives what your heart rate should be when your body starts burning fat, so for a 20 year old, your heart rate should be 150 beats per min in order to be in the 'zone'. The arguement being that after the workout, your heart rate would already be up, and that if you do it at any other time, it would take 20 - 30 mins before your body starts going for the fat, because you would still have enough glycogen in your system.

than if you do it anyother time. You would have to walk 45mins any other time, to burn the same amount of fat if you do it straight after waking up (before breakfast) or after weights.

I've seen plenty of myths about exercising before, but this is the strangest yet. I assume your logic behind cardio after weights is that the glucose levels in your muscles would have been depleted somewhat during the weights session, and therefore in the cardio you'd draw more on your fat supplies. But doesn't that work both ways? I think the important thing is the time of day, because of the reason I gave above.

See above. Your body needs to be in the 'fat zone' before it really starts attacking your fat stores, if you still have enough glycogen, it will go for that, if you have over trained then it attacks the muscles which have a higher energy density, which brings us back to not overdoing the cardio.

And just remember the formula for succes;

S = D(T+R+N)

D, T, R and N can either be 1 or 0

Where;
S = Success
D = Dedication or Determination
T = Training, or Weight Training
R = Rest or Recouperation
N = Nutrition

As you can see you can get a maximum of 3 for Succes, but if D is zero then you will not succeed. It is as simple as that, and the rest is bullshit.

Absolutely right. You should get that published in a journal, call it the Crown Equation

Can't, it's Hugo A. Rivera's equation.

You cleared a few things up, but I'd still like to talk about your last post. But not now; I'm at work, and while connecting to one of our servers I typed in "exercise" instead of "root".

Crown wrote:You can do warm up stretches (and should before doing heavy lifting),

Stretching cold muscles is like lifting weights with cold muscles; risky. You're in your early 20's, right? Wait a few years and you'll know what I mean Or start lifting real heavy weights, especially your legs.

but the primary reason that cardio is more effective after weights is that your heart rate is already pumping. Burning fat is a lot different than burning calories, you need to get in the 'zone' which is given as follows;

Fat burning zone=220-(Your Age) x (.75)

Which basically gives what your heart rate should be when your body starts burning fat, so for a 20 year old, your heart rate should be 150 beats per min in order to be in the 'zone'. The arguement being that after the workout, your heart rate would already be up, and that if you do it at any other time, it would take 20 - 30 mins before your body starts going for the fat, because you would still have enough glycogen in your system.

Sorry champ, but the "fat burning zone" is a very common myth. Here's a pretty good article which explains why:http://www.pponline.co.uk/encyc/0895.htm

I've seen plenty of myths about exercising before, but this is the strangest yet. I assume your logic behind cardio after weights is that the glucose levels in your muscles would have been depleted somewhat during the weights session, and therefore in the cardio you'd draw more on your fat supplies. But doesn't that work both ways? I think the important thing is the time of day, because of the reason I gave above.

See above. Your body needs to be in the 'fat zone' before it really starts attacking your fat stores,

Let me ask you something. Person A burns 200 calories of fat. Person B burns 200 calories of glycogen. Who lost more weight?

if you still have enough glycogen, it will go for that, if you have over trained then it attacks the muscles which have a higher energy density, which brings us back to not overdoing the cardio.

It takes marathon runners about an hour to deplete their stored glycogen. You and I, in fact every normal healthy person, is not in any danger of drawing on their muscles for fuel during exercise. Possibly an ultra marathoner who refuses to eat during the day would fall into that trap. AFAIK, those kinds of ultra marathoners don't exist because it'd be just too damn hard. And too damn crazy.

Joe wrote:BTW, what does the "classical Greco-Roman body" look like?

Like the god Dionysus.

And while we're on this subject, don't make radical changes to your diet too quickly (as I am finding out tonight).

Joe wrote:And while we're on this subject, don't make radical changes to your diet too quickly (as I am finding out tonight).

Let me guess, you got the runs?
It's happened to me a few times in my travels when I went from my normal diet to the native food or vice-versa without easing into it. It does unpleasant things to your digestive system, diarrhea and cramps being the most common effects.

Let me guess, you got the runs?

Bingo. Not a pleasant experience.

Well, for those who, like me, have passed the first flush of youth and are concerned more with maintaining rather than building at this point:

Getting to and from my commuter train involves some walking, especially on the Chicago end where I walk the four flights of stairs up out of the train station rather than take the escalator or elevator.

While at work, if I'm going up or down two floors or less I take the stairs instead of the elevator (unless I'm towing a load)

20-40 minute walk at lunch four days a week. Exceptions being severe weather. Severe temperature does not count - whether 10 below zero or 90 above, I'm out there. Hail, thunderstorms, and 60 mph winds, however, will cause me to do my walking indoors. The building complex does have an enclosed concourse enabling lunchtime walks to continue.

5-10 miles on a bike at least one day out of the weekend (again, weather permistting). Both days if things are really going well.

I'm not sure dragging aircraft out of a hangar under my own muscle power counts. Sure, that's 1100-2300 lbs at a go, but it's not a very sustained effort, only a few minutes and few feet.

OK, it's not Olympic training. Half the battle is just getting up off your ass and starting to move. You always burn more calories even at a slow walk that lying in front of the idiot box.

Do the air force tech school work out.

20 jumping jacks
20 push-ups
20 sit-ups
15 diamond pushups
20 sit ups
20 push-ups
20 leg lifts
30 minute run.

note that the numbers are subject to increase based upon how sadistic the MTL feels that day.

BoredShirtless wrote:Stretching cold muscles is like lifting weights with cold muscles; risky. You're in your early 20's, right? Wait a few years and you'll know what I mean Or start lifting real heavy weights, especially your legs.

Being young, and working out intelligently, I can't comment on what happens 10+ years from now.

<snip>

Conceeded. Thanks for the reference, it makes good reading material.

Beowulf wrote: 30 minute run.

Ah.... to have knees that would allow a 30 minute run.... >sigh<

Crown wrote:Being young, and working out intelligently, I can't comment on what happens 10+ years from now.

Jesus christ I'm only 27! Actually, my right hip flexor has a shit load of scar tissue, which means I gotta warm up more then what is normally required I guess.

<snip>

Conceeded. Thanks for the reference, it makes good reading material.

No probs.