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Caped Crusader
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Re: Fitness page


Would not mind piping in a few tips here and there, well quite a few tips actually about , sets reps, diet etc..







Alex

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5/29/2006, 9:40 am Link to this post Send PM to BATIMAN
 
EchoSix Profile
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Re: Fitness page


I've been trying to eat more meals a day... Smaller meals that is. That would help get my body working properly again. Usually I have the average "rush and go", daily food plan. Coffee in the morning, skip lunch and pound dinner at around 6:00 to 7:00 at night. That's probably one of the main reasons my metabolism isn't what it used to be either. That, combined with my 36 years. emoticon


 

---
"An error doesn't become a mistake, until you refuse to correct it."

5/29/2006, 10:49 am Link to this post  
 
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Keeper of the Cave
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Re: Fitness page


Here's the lowdown...

There will not be a separate section for fitness info on the BOTB. If you want to talk about your fitness programs, diets, whatever else goes along with it, the topics will be handled in the "Off Topic" area. I moderate that section, and will even go as far as to stick them at the top for everyone to see. But, for now, no section for Fitness.

Thanks,

Warren
aka BelmontBat

---
Howdy.
5/30/2006, 7:54 am Link to this post Send Email to BelmontBat   Send PM to BelmontBat
 
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Sidekick
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Re: Fitness page


Hey Echo,

I hear that eating 5 meals a day is the best way to speed things up, I believe it is called "Grazing"...ya like a cow lol. When I use to train for competition and get my athletes into their categories we worked on a simple system. Your body has three burning systems, energy (in forms of various sugars), fat (the stuff we all love) and protein. The first 30 min of your workout your body uses the energy it gets from sugars, then it moves to the [sign in to see URL] you get to protien, you gone too far (dont think you are in danger of that). So if you like to run, for example, anything after 30 min, on average, means you are burning fat. I dropped 30lbs in 3 months doing just that when I was 28. Another thing to keep in mind is that 1 lb is 3,500 [sign in to see URL] is only about 500 calories less, per day, you need to take in per week to lose a 1 lb of fat.

Cheers,



---
Moodospidey,

"I do not bully the weak, nor do I fear the powerful."
5/30/2006, 8:48 am Link to this post Send Email to moodospidey   Send PM to moodospidey
 
isshogai Profile
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Dark Knight
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Re: Fitness page: Stuck Please Read If Interested


Okay before I ask this I need to preface it with the [sign in to see URL]'m NOT actually as crazy as this sounds.

How far do you guys want to take this?

What I mean is this, I happen to own a fitness company, and I ALSO happen to own a Reality Based Personal Protection Company.

On the one hand I teach aerobics, on the other I teach terroroism survival technques.

The reason I mention this is beacuase of the difference in fitness and the how your goals will dictate your training program.

So I can suggest the following options...

1) Train for cosmetic purposes e.g look good naked and in spandex

2) Train for functional fitness and health e.g. be able to catch the bus, play a good game of football with the kids and carry around the tv when needed with ease.

3) Train to be Batman, e.g. The strength to press and pull over 900lbs. Running in full gear for 40 km and then fight 5 rounds of full contact sparring each lasting no more than 3 minutes. Be able to move bodyweight in any plane and master gymnastics movements such as the one handed handstand and planche, both free standing. Full flexibility including the spilts. etc etc

Each of these goals if fully achieveable but requires different training methodologies and different mindsets.

My clients are mostly NO.2 - I train a select group of two people at lvl 3 (and yeah, they're nicknames are Nightwing nad Robin)

If you post your goals I'd be happy to write some general guides on how to achieve them. I'm also quailified in Sports Nutrition should you have any dietitary questions and am a qualified TCM practioneer should you have any injuries or medical concerns.

Iss hogai

---
Batman

www.isometric-training.com
Check out my free training ebook at http://www.isometric-training.com/free-ebook.html
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5/30/2006, 6:55 pm Link to this post Send Email to isshogai   Send PM to isshogai
 
BelmontBat Profile
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Keeper of the Cave
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Re: Fitness page: Stuck Please Read If Interested


Okay, this has been stuck here, and no one has any questions or anything for isshogai? Or any suggestions on what to set up?

---
Howdy.
6/1/2006, 2:10 pm Link to this post Send Email to BelmontBat   Send PM to BelmontBat
 
EchoSix Profile
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Caped Crusader
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Re: Fitness page: Stuck Please Read If Interested


I guess I do.

Is an early morning workout (before leaving for work) a better time to work the muscles or is it better in the evening? I've always done it right after getting up, but it's tough to get back into the old habit.

Also, snacking throughout the day, does this help boost the metabolism? As I stated before, I really only eat at dinner time, which is bad. If I make sure to eat throughout the day, that should force my body to build up the amount of energy needed to burn extra fat that my body is used to storing.


 

---
"An error doesn't become a mistake, until you refuse to correct it."

6/1/2006, 4:01 pm Link to this post  
 
isshogai Profile
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Dark Knight
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Re: Fitness page: Stuck Please Read If Interested


Cool, a few easy ones to start off....

Reagarding workout timing...

Physiologically, assuming you work the normal hours of life, the body is most prepared to workout at around midday, 12 o clock. That said it's inconvenient for everyone except personal trainers and fitness instructors.

Personally this is what I advise to my clients at all levels. Make your health a priority - it can literally add years to your life.

Workout first thing in the morning. It wakes you up and revs the metabolism for maximum fat burning effect for the rest of the day. If you really want to burn calories and get rid of the bat belly do all your cardio (no more than 45 - 60 mins) before breakfast.

A typical day for me starts at 6 am regardless of what workout I'm doing.

I find that clients who lack motivation often find early morning training better. Simply becasue you do it first thing its done and doesn't intefere with your life. Do it in the evening, you will be tired and less than enthused, besides there's dinner, the kids, nightly patrol.... emoticon

Reagrding snacking..

This is usually great advice, but it helps to understand why, so here is the answer...

It's all about Protein. Protein is a key factor in maintaing and developing a lean muscular crime fighting physique. Its also the most satiating food we can ingest. This means if you have equal amounts protein, carbs and fat the protein keeps you fuller for longer - hence protein based diets help you cut calories, you feel full quicker hence less food.

Anyway, Protein breaskdown after 2.5 - 3 hours. If you don't have protein in your system the body gets it from your muscles. It breaks em down and uses them for food.

Eating every [sign in to see URL] hours in smaller controlled meals each containing protein keeps your metabolism high (it takes a lot to digest protein) hence you burn more calories, but also keeps your muscles in tip top condition.

It doesn't always have to be a full meal either - an apple and peanut butter, or some nuts is fine.

For maximum fat burn, cut carbs back by [sign in to see URL] each night. And remember to get you food in as quickly as possible after your morning workout. If you sleep for eight hours thats at least 8 hours you body has been without protien.

The real secret to long term weight loss is muscle. You put on an extra 5lbs of lean muscle tissue, you'll burn off 20-25 lbs of fat off annually doing nothing - great when your researching criminal profiles on the bat computer.

Iss hogai


---
Batman

www.isometric-training.com
Check out my free training ebook at http://www.isometric-training.com/free-ebook.html
www.dublinacu.com
www.strong-in-7-seconds.com
6/1/2006, 5:27 pm Link to this post Send Email to isshogai   Send PM to isshogai
 
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Caped Crusader
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Re: Fitness page: Stuck Please Read If Interested


Which weight lifting routine is more of a cardiovascular workout?




---
"An error doesn't become a mistake, until you refuse to correct it."

6/1/2006, 6:53 pm Link to this post  
 
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Dark Knight
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Re: Fitness page: Stuck Please Read If Interested


Isshogai,

Your advice on the board has been very helpful so far. Thanks for all your contributions.

Of the training methodologies you listed, I'm striving for #3. I know it sounds unusual but I really do want to condition my body in the way of the big bad bat as best I can.

I'm 21 years old, 5'11" and about 135lbs.

I have about 10 years or so training in Shotokhan Karate, but I recently switched to the school of the Bujinkan to get a less rigid and more fluid training that will improve my endurance, flexibility, and stealth.

I am beginning to get into weight training, but I know next to nothing about lifting weights, physical training / fitness etc.

I am also cooking for myself for the first time, now that I am away from the temptation of junk foods at home.

Any tips or pointers that you may have to help get me started on a daily training schedule and diet would be greatly appreciated.

-darkknightPGH
6/2/2006, 3:26 pm Link to this post Send Email to darkknightPGH   Send PM to darkknightPGH
 
isshogai Profile
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Dark Knight
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Re: Fitness page: Stuck Please Read If Interested


Cardio workouts and weights.

Weight training's primary function is to build muscle and strength. Not cardio vascular fitness. Its two drastically different goals and two vastly different systems of training. Although cardio vascular training can be achieved using weight training techniques it is not the most efficient method.

One method you can utilise to get a cardio workout with weights is High intensity circuit training. This is where you move from one exercise to the next in rapid succession with out taking any breaks. It particularly taxes the cardio vascular system when you alternate the exercises from upper to lower body. E.g. squats followed by military shoulder press.

The other option and this is where option no3. can come in through bodyweight conditioning. Exercises such as Hindu Squats and Hindu Push ups can vastly improve your cardio vascular fitness and muscular endurance. They will also increase muscle size and strength, though only partially in comparison to weight training.

The ideal method for attaining impressive muscle mass and cardio vascular endurance and fitness is to training with very heavy weights – perhaps only two or three times a weeks as a beginner (using specialised programs and some very expensive equipment in the cave I train a few clients at 28 day intervals. It actually takes them that long to recover! – this refers only to weight lifting) on the days when you are not lifting run hill sprints or do interval training for your cardio vascular fitness combined with body weight conditioning. The interval training should not exceed 20 minutes and should take you through a range of heart levels. If you’d like more info on this I have an eight page guide that explains it – pm me for a copy or I can post here.


As regards darkknightPGH that’s just freaky. I started in Shotokan Karate when I was five. I trained until I was a 6th Dan. Then I moved in to the Bujinkan! I loved every second of it. That said neither system provided me with what I really wanted – effective combat skills. So I went off and trained with the military units, and lots of other silly stuff. Finally I trained under the instructor for the Seals, SWAT, Special Forces, German GSG9 and several others and studied counter-terrorism. I subsequently became an instructor myself. That part of my training is covered, ;-) Shame I never met Henry Ducard. (Ps have you trained with Hatsumi Sensei yet in Japan – it’s quite the surreal experience. The guy is incredible).

Pm me your email address I’ll send you some forms to see what equipment you have available and some together things and I’ll design a weight lifting program for you. I’ll do out your nutrition and diet as well and provide you with a grocery list. All you have to do is cook it and eat it.

Hope this helps,

Iss hogai


---
Batman

www.isometric-training.com
Check out my free training ebook at http://www.isometric-training.com/free-ebook.html
www.dublinacu.com
www.strong-in-7-seconds.com
6/2/2006, 4:58 pm Link to this post Send Email to isshogai   Send PM to isshogai
 
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Apprentice
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Re: Fitness page: Stuck Please Read If Interested


Iss,

You have any pictures of your current physical status?

6/3/2006, 3:37 pm Link to this post Send Email to illusioneer   Send PM to illusioneer
 
isshogai Profile
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Dark Knight
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Re: Fitness page: Stuck Please Read If Interested


Photos removed due to UNWANTED emails.

Last edited by isshogai, 6/5/2006, 6:43 am


---
Batman

www.isometric-training.com
Check out my free training ebook at http://www.isometric-training.com/free-ebook.html
www.dublinacu.com
www.strong-in-7-seconds.com
6/4/2006, 12:43 pm Link to this post Send Email to isshogai   Send PM to isshogai
 
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Caped Crusader
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Re: Fitness page: Stuck Please Read If Interested


One word... Nair. emoticon






---
"An error doesn't become a mistake, until you refuse to correct it."

6/4/2006, 1:30 pm Link to this post  
 
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Dark Knight
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Re: Fitness page: Stuck Please Read If Interested


Quote:

EchoSix wrote:

One word... Nair. emoticon







 emoticon

---
Batman

www.isometric-training.com
Check out my free training ebook at http://www.isometric-training.com/free-ebook.html
www.dublinacu.com
www.strong-in-7-seconds.com
6/4/2006, 1:35 pm Link to this post Send Email to isshogai   Send PM to isshogai
 
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Caped Crusader
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Re: Fitness page: Stuck Please Read If Interested


 emoticon ]Nair is a hair removal product.

Usually women use it on their legs, instead of shaving. It's a cream that you allow to sit on the area of unwanted hair as it desolves the hair slightly below the skin. You only need to wash it off. No nicks, no skin irritation.

I just had to add to your dead rat comment.

No offense. emoticon

 


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"An error doesn't become a mistake, until you refuse to correct it."

6/4/2006, 3:45 pm Link to this post  
 
isshogai Profile
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Dark Knight
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Re: Fitness page: Stuck Please Read If Interested


[sign in to see URL] see. We don't have such products in the Emerald Isle. Our women our just as hairy! Our method of hair removal is to rip them out one at time, or take a sharp peice of flint and scrap them off along wiht a few layers of skin. Beside without our hair we'd freeze to death!

Yeah. It'll have to go, alonmg wihtt he pale skin and hideous Tom Cruise Features.

Anyways back on topic. What's next?

---
Batman

www.isometric-training.com
Check out my free training ebook at http://www.isometric-training.com/free-ebook.html
www.dublinacu.com
www.strong-in-7-seconds.com
6/4/2006, 4:20 pm Link to this post Send Email to isshogai   Send PM to isshogai
 
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Re: Fitness page: Stuck Please Read If Interested


[sign in to see URL] have a newbie question about supplements that may sound a little silly to you professionals, :-) but i,ll thank some feedback.
I have began recently using creatine in my daily workout. my question is about how and when to take it. i use pure creatine to dissolve in orange juice. and i,ve understood that the first 2 days is about 20 gr. of creatine and from this on, is 5 gr. on a dayly basis. the problem is that i don,t know how to measure the exact quantity of [sign in to see URL] assume that a normal coffe-tea spoon is about 5 gr. of [sign in to see URL] i am not [sign in to see URL] do you think??? i use to take one spoon dissolved in juice before my training, is this correct?? is it too much or too little??? emoticon
6/6/2006, 11:38 am Link to this post Send Email to millerbat   Send PM to millerbat
 
illusioneer Profile
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Re: Fitness page: Stuck Please Read If Interested


The product you have is called Creatine Monohydrate. While usually found in capsule form (you gotta take 7-8 of these suckers at a time!), the most cost efficient way is to by it pure like you have done.

Basically, for those of you who do not know what creatine is: it is the precursor to Creatine Phosphate. Once inside your muscles, Creating Phosphate replenishes cellular ATP levels during maximum intensity contractions often giving you more power to lift, while providing the "pump" of swollen muscles we all strive for.

Each lifter has their own cycling routine when it comes to supplements; you've just gotta experiment and try out your own by trial and error. But I have to add, I've never heard of anyone taking 20 grams of creatine for just their first few days on the supplement. Usually you start at half doses and build your way up. If you start at 20g, after a while your body may start to ignore the creatine all together and you'll hit a plateau much sooner.

For full grown adults, such as ourselves, it can be more effective to take two servings on your lifting days. I prefer to take one serving along with my daily supps upon waking up and then another 30 minutes before I workout.

My creatine supplement has me taking 5g twice a day with high-glycemic, low-acid beverages (like grape juice or apple juice) in order to hit the blood stream faster. This is for a person 200lbs +. For 150-200lbs, its recommended that you take 5g.

With any creatine supplement, make sure you up your water intake HUGE. You should already be drinking a gallon of water a day. You might want to go beyond that.

In fact, the swollen "pump" effect creatine gives is usually attributed to the body forcing water into your muscles. Which, if there is enough water already present in the body - creatine may be ineffective! emoticon

Hope this answers your question in one way or the other!

This is a great thread!
6/6/2006, 12:47 pm Link to this post Send Email to illusioneer   Send PM to illusioneer
 
isshogai Profile
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Dark Knight
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Re: Fitness page: Stuck Please Read If Interested


Adding to the Creatine Issue - creatine is a funny substance. Everything Illsuinoeer said is perfectly correct but I though I might add
a little more.

As illusioneer mentioned you have to take relatively a lot of creatine to be effective. The reason for this is that once added to a soluable subsatnmce say your oj, or even in capsule form the creatine very very quickly breaks down into its waste product form creatinine without ever have ben used. This can causes cramps, bloating and episgastrial discomfort.

If you are a beginner its unliekly you need to supplement yourself even wiht creatine and protein. It takes time to develop the nervous strenght to recruit enough muscle fibre's when lifting to stimulate muscle grwoth. Most beginners do not workout intensly enough to need creatine or portein.

A healhy balanced diet will easily support your workouts.

That said you may be an exception to the rule. If you feel you could benefit form creatine but find you are confused about loading cycles and timing or any concerns regarding creatine then I sugget you suppleement with Kre-alkalyn.

This is a ph balanced form of creatine. As such it doesn't break down like standard creatine does and so you cna take much less to produce even better results. It has the additional benefit of not requiring any complicated cycles or loading phases. You can find more informaiton on Kre-Alkalyn here...
][sign in to see URL]

Train Hard, Fight Hard, be a Hard Target

Iss hogai

---
Batman

www.isometric-training.com
Check out my free training ebook at http://www.isometric-training.com/free-ebook.html
www.dublinacu.com
www.strong-in-7-seconds.com
6/6/2006, 2:01 pm Link to this post Send Email to isshogai   Send PM to isshogai
 
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Apprentice
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Re: Fitness page: Stuck Please Read If Interested


And that wraps up the Creatine topic! emoticon

On to the next questions?
6/6/2006, 2:17 pm Link to this post Send Email to illusioneer   Send PM to illusioneer
 
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Re: Fitness page: Stuck Please Read If Interested


thank you guys! emoticon
6/6/2006, 5:28 pm Link to this post Send Email to millerbat   Send PM to millerbat
 
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Dark Knight
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Re: Fitness page: Stuck Please Read If Interested


Isshogai, wasn't sure if you got my PM, my email address is mlcorcor@[sign in to see URL]

Just got back from the gym today, man that felt great. I did a little bit of everything to get the blood pumpin, and then later tonight hopefully a game of ultimate frisbee too.

I might not be man-of-steel caliber just yet, but hey we all gotta start somewhere.

hope everybody's doin well

-darkknightPGH
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Re: Fitness page: Stuck Please Read If Interested


Why doesnt everyone give a rundown of the training split they do?

Mine goes a little like this (schedule changes without notice):

NOTE: The 3rd set of each excersize I do is a "Drop Set" - meaning that after I can't go any longer, I pick up a lighter weight and go to failure.

Monday: Chest, Tris, Shoulders
Tuesday: Back, Biceps, Abs
Wednesday: Legs, Calves
Thursday: Rest
Friday: Chest, Shoulders, Tris
Saturday: Biceps, Back, Abs
Sunday: Cardio
6/7/2006, 6:15 pm Link to this post Send Email to illusioneer   Send PM to illusioneer
 
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Re: Fitness page: Stuck Please Read If Interested


well i started my work out on jan 13 2006
i wight 332lbs i know wow
today is june 7 and i wegh 256 lbs and still need to lose 40lbs more
i am 6.3 inches tall so that is a good weght

my secret eliptical for a hr and light weghts for 1/2 hr
o and jeny creg

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The Real Mexicanbat
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Re: Fitness page: Stuck Please Read If Interested


You dont need any of that Jenny Craig stuff! emoticon

Amazing results so far. You have overcome the biggest adversity when jumping on the road to weight loss. You stuck with it.

And now look?

You're on your way to being 50-60-70 lbs lighter because of it!

you give any serious workout a 21-28 day trial? And you'll have the mindset to train until you're in a wheelchair.

Not to mention: Working out releases the same endorphins the body produces during sex!

Just an added bonus! emoticon
6/7/2006, 11:11 pm Link to this post Send Email to illusioneer   Send PM to illusioneer
 
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Re: Fitness page: Stuck Please Read If Interested


Darknightpgh - hadn't checked my pms thanks. I've sent you a few forms and stuff I need you fill out - regrading equipment goals, [sign in to see URL] so you cna't sue me if I kill you while sculpting you into a fearsome crime fighting machine...(and no unlike recent Miller issues I won't put you in a cave and make you eat [sign in to see URL] least not yet emoticon )



---
Batman

www.isometric-training.com
Check out my free training ebook at http://www.isometric-training.com/free-ebook.html
www.dublinacu.com
www.strong-in-7-seconds.com
6/8/2006, 10:12 am Link to this post Send Email to isshogai   Send PM to isshogai
 
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Dark Knight
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Re: Fitness page: Stuck Please Read If Interested


Mexicanbat Thats freakin awesome! Do you know how much of that was muscle and how much was fat? Its important to maintain as much muscle as possible but it sounds like your on the right [sign in to see URL] imagine though you were 332lbs with 5% bodyfat. - BANE territory...

Iss hogai

---
Batman

www.isometric-training.com
Check out my free training ebook at http://www.isometric-training.com/free-ebook.html
www.dublinacu.com
www.strong-in-7-seconds.com
6/8/2006, 10:15 am Link to this post Send Email to isshogai   Send PM to isshogai
 
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My Workout Routine


Okay - there are going to be a few funny looks here and a few questions bu this is my routine -

I divide my workouts into several sections

Resistance Training -

Workout A

Bench Press 368 lbs
Close Grip Bench 395 lbs
Shoulder Press 176 lbs
Leg Press 1744 lbs
Calf Press 911lbs

Workout B

Bicep Curl 133 lbs
Ab Crunch 335 lbs
Lat Pulldown 239 lbs
Deadlift 465 lbs
Shrug 384 lbs
Forearm Curl 258 lbs

I rest for 7 days between each workout. That means 14 days before I work the same bodypart again. Each workout takes less than ten minutes. Somtimes as quick as 3.

I also do a daily bodyweight based routine consisting of the following core execises

500 Hindu Squats
250 Hindu Pushups
5 Minutes back bridging
10 minute headstand
25 Pistols
10 One arm Pushups
35 Chins.

This is done within 30 minutes. I make a point never to exceed 30% of my maximum output. To do so would comprises strentgh and muscle gains.

I may add in additional exercises as I see fit, e.g. grasshopers, table makers, reverse pushups etc.

I stretch every morning after this for about 10 minutes to set my bodies elastic threshold. 1 hour before I go to sleep I focus on PNF strething this lasts anywhere from ten to fifteen minutes. I also strech out casually say after dinner or while watching a documentary or episode of Justice League ;-)

My total daily wokrout time is about 30 mins with stretching at most 45 a day.

This does not inculde full combat drills etc. or martial arts practice.

Current Measurements

Height 5'8"
Weight 12st [sign in to see URL]
Bodyfat % 12.3 (I'm currently bulking usually 9%)

I was never big - skinny, weak, bullied. Now I'm emoticon

Iss hogai


 

---
Batman

www.isometric-training.com
Check out my free training ebook at http://www.isometric-training.com/free-ebook.html
www.dublinacu.com
www.strong-in-7-seconds.com
6/8/2006, 10:45 am Link to this post Send Email to isshogai   Send PM to isshogai
 
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Dark Knight
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Registered: 06-2004
Posts: 856
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Re: Fitness page: Stuck Please Read If Interested


Thanks isshogai

...eating rats?!

i knew there was a reason i stopped reading All-Star after #2, what a terrible comic

its like Frank Miller is trying to turn Batman into Marv from Sin City. Nothin against Sin City its a great story, but that's not who Batman is.
6/8/2006, 10:46 am Link to this post Send Email to darkknightPGH   Send PM to darkknightPGH
 


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