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The Tiju
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Joined: 02 Feb 2006

Posts: 516

Posted: Wed Jun 21, 2006 1:52 am Post subject: Personal Training

well right now im becoming certified to become a personal trainer...by that i mean i can pass the test whenever i want but cant afford half a grand to take the silly test if anyone wants to loose a couple pounds or get in better shape just ask and i can work miracles....seriously tho i can work miracles when it comes to helping people achieve their goals when it comes to their bodies _________________ "Never Fear The Tiju is Here"

ROOFCUTTER
Server Admin

Joined: 12 Aug 2001
Location: =USV=
Posts: 9271

Posted: Wed Jun 21, 2006 6:20 am Post subject:

I need to loose about 20 years...what you got What area are you leaning towards, medical, sports , or "middle" america? _________________ Only in America......do they have drive-up ATM machines with Braille lettering.

PolluX
Ville Supporter

Joined: 21 Dec 2004
Location: Ashland, KY
Posts: 203

Posted: Wed Jun 21, 2006 8:15 am Post subject:

I need to loose about a whole person...got anything for that? In all seriousness though...I'm lazy and I need to drop at least 50 pounds..and probably closer to 100 ideally.. It's my own fault...lol...like I said...I'm lazy. _________________ "People demand freedom of speech to make up for freedom of thought, which they avoid." --Kierkegaard Don't cry because it's over. Smile because it happened.

Stevo
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Joined: 08 Dec 2002
Location: Orange County Guild: TVR
Posts: 9514

Posted: Wed Jun 21, 2006 10:25 am Post subject:

I think I'd rather keep things tight. _________________ The Official TVR Website Fopp Song of the Week

The Tiju
Registered User

Joined: 02 Feb 2006

Posts: 516

Posted: Wed Jun 21, 2006 2:56 pm Post subject:

PolluX wrote:

I need to loose about a whole person...got anything for that? In all seriousness though...I'm lazy and I need to drop at least 50 pounds..and probably closer to 100 ideally..

It's my own fault...lol...like I said...I'm lazy.

are u too lazy to run just 30-40 min in the morning when u wake up before u eat? if u do that, u'll be able to loose a lot of body fat pretty quickly. the key is to run longer than 20 minutes. it seems annoying at first but once u start seeing results u'll just wanna keep doing it, it motivates itself
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"Never Fear The Tiju is Here"

The Tiju
Registered User

Joined: 02 Feb 2006

Posts: 516

Posted: Wed Jun 21, 2006 2:58 pm Post subject:

ROOFCUTTER wrote:

I need to loose about 20 years...what you got

What area are you leaning towards, medical, sports , or "middle" america?

i really dont know if im gonna persue a career in personal training...im just doin it cause i wanna help some ppl out for awhile

my goal is to be a physical therapist for the Olympic Wrestling team...

i used to wrestle during high school and due to that i just wanna be round the sport as much as possible when i get older
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Kahlan Amnell
Queen of Spam

Joined: 20 Jan 2004
Location: work...ahhhhh
Posts: 3424

Posted: Thu Jun 22, 2006 7:49 am Post subject:

Got any exercises I can do to gain weight? lol... they won't let me donate blood and I can't gain the 10 pounds no matter what I do _________________ http://ctprofiles.net/799963

Canadian Rifle
Registered User

Joined: 27 Jul 2005
Location: Winnipeg, MB Guild: TVR
Posts: 800

Posted: Thu Jun 22, 2006 9:53 am Post subject:

do some weight bearing excersises that will bring it up! _________________

PolluX
Ville Supporter

Joined: 21 Dec 2004
Location: Ashland, KY
Posts: 203

Posted: Thu Jun 22, 2006 10:39 am Post subject:

The Tiju wrote:

PolluX wrote:

Well.....it's not laziness that keeps me from running like that (at least not at least) I have high blood pressure and heat-induced asthma..so running isn't really an option..at least not yet...as I get healthier I'll get better and able to do more..but at the moment I truly, and sadly, do well to walk my 1/4 mile every day (which I do try to do)
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"People demand freedom of speech to make up for freedom of thought, which they avoid."
--Kierkegaard

Don't cry because it's over. Smile because it happened.

The Tiju
Registered User

Joined: 02 Feb 2006

Posts: 516

Posted: Thu Jun 22, 2006 11:35 pm Post subject:

PolluX wrote:

The Tiju wrote:

PolluX wrote:

you pretty much need a lot of movement in the morning...can u just go on the bike or the eliptical? if not what you could do is take this stuff called Xyience XLR8...my friend has been on it for awhile now and she says it works wonders, but i would consult ur physician before you use it cause it does have high doses of caffein so the high blood pressure might not be good for it.

what you could also try is doin a circuit work out...it shouldnt raise your heart rate that much and it will be a good enough work out that you'll loose weight and get more toned....this is the best option i think...

just post back if you like any of the options...the circuit work out i think would be the best for u
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The Tiju
Registered User

Joined: 02 Feb 2006

Posts: 516

Posted: Thu Jun 22, 2006 11:40 pm Post subject:

Kahlan Amnell wrote:

Got any exercises I can do to gain weight? lol...
they won't let me donate blood

and I can't gain the 10 pounds no matter what I do

ok the exercises you mostly need to do are core lifts...those include bench press, SQUATS, lat pull downs...

if i were u, work mostly on your legs cause most ppl dont have a strong core and thats where most ppl can gain weight the easiest.

do:

front squats...3 sets of 5
lunges w/ dumbells...3 sets of 8 each leg
leg extensions...3 sets of 12

AFTER THE WORK OUT...WITHIN 40 TO 50 MIN....CONSUME AS MUCH PROTEIN AS YOU CAN...BY A LOT I MEAN 30-40 GRAMS AT LEAST

what happens is that your body doesnt know whether or not you are gonna work out again so after the work out it will use as much of the protein as possible for recovery...thus you gain weight
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Violent Pacifist
Registered User

Joined: 29 Dec 2001
Location: Ft. Worth, TX
Posts: 1776

Posted: Fri Jun 23, 2006 2:17 pm Post subject:

PolluX wrote:

The Tiju wrote:

PolluX wrote:

Running or exercising in general before you eat is less than ideal. Your body fasted all night and has little to nothing left to metabolize. Since exercising takes energy, your body will look towards other energy sources; namely, your pre-existing muscle. Working out before you eat may seem easier due to time management issues, but it will hurt you in the long run, or at least be a detriment to results you could be getting.

You should preferably eat a quick, light, and easily digestable meal before exercising. Something like a fruit or two would be good, since the sugar is a simple carbohydrate and easily metabolized for energy. Wait awhile for your stomach to settle, and then proceed with a morning workout routine, being sure, as Tiju said, to get lots of protein if you intend to do something more intensive than running. This can be achieved by eating a normal breakfast after your workout.

Cardiovascular exercise (otherwise just referred to as "cardio") is only one part of a three part system. While it is what most people turn to when they try to make a change in their health, it can be inefficient and even ineffective if it's the only thing you do. Changing your diet (part two) is a must. What food affects you in what way varies from person to person, so I'm not telling you to get rid of all sugars and junk food, or to quit on all fast food and only eat the greens and chicken without anything on it. Your diet should be something you personally decide on, or an actual nutritionist prescribes you. However, it is advisable to do a few things.

America is unique with food in a couple of ways. We of course have the general stereotype that we consume way too much. However, we're also unique in the fact that we eat 3 large meals a day. It is general practice in many other countries to eat 6 smaller meals. This keeps the body constantly digesting and metabolizing energy. I could explain all the technical stuff about it and why it's better for you, but I forgot most of it, so, bottom-line is it's healthier for you. Accepted that, with most of our routines, it is hard to make time for 6 meals a day, so try to compromise the best you can. The great thing is that they can be small, so half a chicken breast could be a meal. If you can't work that, try making a healthy choice of snack foods to nibble on throughout the day, eating smaller meals during breakfast, lunch, and dinner.
If you do decide to go cold turkey with sugars and junk food, make sure you don't do it completely. It is all addictive stuff, and you will get cravings for it at certain times. While eliminating it all at once is possible, it is also much harder. Many people find themselves giving into a craving and then indulging themselves in it, sometimes for a week of more. What you can do instead is cut back for a week, and then reward yourself on the weekend, making sure not to go overboard. A soda or two. As time goes on, remove more and more of it from your lifestyle. The best part is that if you go a long time without, say, soda, the next time you drink one it will be absolutely disgusting. Kinda weird, but nice. Be sure not to finish it if that happens. A caffeine craving will be satisfied by a sip, but drinking the whole thing will get you wanting more.

The third part of losing weight, is to lift weight. You don't need an intensive full-body routine, and you don't need to worry about gaining muscle mass or anything of the sort. The important thing is to get your muscles working. As you lift weights and work your muscles, they develope small tears across them. That's the painful feeling you get in your arms and the like after a hard workout. Your body then takes protein from your body and rebuilds the muscle (why protein is a necessary part of your diet). This is where I go science, blah blah, science. Yet again the bottom-line is that lifting weights will increase your metabolism, accelerating fat loss.
If you decide to try and use this opportunity to build muscle mass and endurance, etc, then there's a few more things you'll want to take into consideration. There are two different goals when lifting weights; removing fat from the body and toning the muscle, otherwise known as cutting, and gaining muscle mass and body weight, otherwise known as bulking. I advise you to stick to cutting at the moment, which will help you lose weight, as most people who bulk do it for specific reasons other than to just be muscular. I would also advise you to look up specific information on your own about weightlifting if you decide to get into it, but I can offer some general information.

Cutting - Again, cutting refers to toning the muscle and losing weight. It also helps build muscle endurance. You should start by finding some light weights; something you can curl 25 times or more. If you already have a workout machine, that will do fine, although free weights are always a better choice if you can get them. They offer a greater range of motion and wider varieties of exercises. Callisthenics are also a good idea (pushups, squats without weights, etc.) You should then develope a workout for yourself. The key is low weight and high reps. Don't set your standards too high, or do an overhaul all in one workout, or you won't ever reach where you want to be. The important thing is to set yourself a workout you can manage, even if you think it's too easy or embarassing. You'll get to higher weight ranges over time. It's also a good idea to have a set cardio workout to perform throughout the week as well, and, as always, you should eat healthy.

Bulking - This refers to increasing your muscle mass as well as your weight in general. The key to this type of lifting is just the opposite of cutting; high weight and low reps. Many will do a number of sets with a weight they can only lift 3-5 times. Protein is a must during this type of workout. Try and get as much as you can (protein shakes after workouts are a good idea. Whey is generally accepted as one of the most practical types of protein). You may gain more than just muscle, but don't fret unless it's excessive. The point of bulking is to literally bulk up. Once you reach a desired point of muscle mass, it's advisable to switch to a cutting workout, so you can lose the extra weight and show off your newly acquired muscle.

PLEASE NOTE: As I said before, people generally bulk for specific reasons (weight classes in sports, being heavier in football, bodybuilding, etc.) Though bulking will add to your muscle mass IT DOES NOT mean that you will be able to lift heavier weights or be stronger than a person who only cuts. Most dedicated gymnasts will never bulk in anyway whatsoever, using only callisthenics and light weights to work out outside of their routines, yet they are some of the strongest people you will meet.

With a workout in mind, you now need a schedule of some sorts. The whole muscle rebulding process takes time to complete, so you shouldn't do hard or even mild workouts two days in a row. A lot of people like to do a Mon.Wed.Fri. workout. It's also important to not do several full body workouts. Choose a few muscle groups to work on each day you will lift weight, and only concentrate on those groups during that day. Assorted websites offer information on what groups are most efficient to workout together, such as the triceps and chest muscles, as most exercises involving one also involve the other. There are also fast recovery muscles that you can workout more than once a week, such as the abs. You should also schedule your cardio where it works best for you. Some people like to do cardio on their off days, such as Tues. and Thurs. Others prefer to do light cardio every day. Whatever you decide, you should always set aside a day of the week where you don't workout, so that your body has time to rest and recover for the next week.

Once you have a workout and schedule, you need to decide what your goal will be. Something like, "I'll be able to do a one-handed pushup, or handstand pushup by this time", or "I'll be able to curl 30 pounds ten times by so-and-so". Some people even write it down on their workout schedule to help motivate them. Don't be ashamed of a small or simple goal, either. Being able to do it will help motivate you on to higher goals. The important thing about weightlifting is to advance. Once you reach your goal, make yourself a new goal to acheive. Perhaps increase the weight or number of reps you do every other week. The most important thing is to not get discouraged from lack of results. Weightlifting takes time. A week won't be sufficient. Sometimes a month won't be sufficient. Continue working hard at it though, and you will see results.

You should always get plenty of sleep. If you have to be up early, go to bed early. It can be a pain, but it will definately help. I also forgot to mention in my plethora of information that you shouldn't ever over-work yourself. It is detrimental to your body and your efforts, and can cause you to approach your next workout with more than slight hesitation (seriously, that's an actual side effect). Signs of overworking of yourself can be an abundance of soreness post-workout, unable to work the full range of your arms or legs due to the skin feeling like it's too tight (a little tightness is expected and perfectly alright). Some may disagree with me, but you should never feel overly sore the morning after a workout. A little soreness can be expected and is perfectly fine, but it should never be to a point of, "Ow, the soreness," or seriously detract from your normal daytime activities. Stretching regularly and after workouts can relieve soreness and prevent it from happening. Just be sure to strech properly (most people don't stretch properly due to inappropriate or complete lack of training in their childhood, so if you would like some information on that subject, feel free to ask).

I realize it's long, and I may have forgotten a few things, so if you have any questions feel free to ask. Also, if you are truely looking to start a new lifestyle, be sure to gain as much information as possible from as many sources as possible. Health science (or whatever you want to call it) is always changing as people make new discoveries about the body and food. Some will disagree with others, so it's important to find out what works for you and to draw your own conclusions.

I also forgot to mention that you shouldn't ever look at weight as a goal (unless you're training to gain it), because it's a very fickle thing. Muscle weighs more than fat, so if you're trying to lose fat as well as gain muscle, you may even see an increase. Even simple cardio exercises can increase the leg muscles and slow weight loss down. Look to appearance and how you feel, rather than a number on the scale.

DRINK PLENTY OF WATER.
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llama_beans
Server Admin

Joined: 15 Aug 2001
Location: Baton Rouge, La
Posts: 275

Posted: Fri Jun 23, 2006 2:45 pm Post subject:

Kahlan Amnell wrote:

Got any exercises I can do to gain weight? lol...
they won't let me donate blood

and I can't gain the 10 pounds no matter what I do

Mass beer consumption helps with that

What I did back in the day was start eating 5 times a day then cut down to 2. not healthy but your body should start trying to store when you metabolism slows back down.

That at least worked for me.

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