BangShift Gym

[kyhunter89]

Yep, the corny phrase "it's a lifestyle, not a hobby" is true.

Be thankful you love food. Id much rather have to eat less than force feeding myself like when I was fighting, just to maintain weight at times.

A gallon of water and a 64oz gatorade everyday helps me stay feeling better. Helps my skin is a huge part (i had severe ezsema). Elcheaopo multivitamin and lots of food. Zero caffine in last three years.

A big deal to me that no one has touched is how much Sleep has helped me. 4-6 hrs isn't enough.

Im proud to see alot of people here doing HIIT and training lower body.

[antmnte]

Weight Watchers for me,works great, I lost 35 lbs and my brother lost 40 since September. We go to the meetings once a week and count points which isnt bad at all once you get used to it. We eat ALOT of pasta and had to cut that down to just one dish and also no Bagels and no soda and just a little juice. Im glad I did it.

[oj]

Good subject! 12% body fat, jesus!
I used to be a daily and in really good condition. The gym closed up and i went to a couple others but they weren't the same. After a couple years the gym reopened and i even got my old locker back (still have my stuff in it too) but i just can't get the enthieusasm back. I have to force myself to go. It is a bummer to start over, working out at a routine where you were at a 160lbs you can barely do 120. Not even being able to jog a mile when i did 2 miles every day in less than 20 minutes.
It is all mental. I am thinking in need to get a book so i can track progress. I used to keep them and they helped.
I've been getting those tubes of body fortress protien and i do the whey protien milkshake too although i don't like how they bloat me up. I avoid most of the protien candy bars as most of them contain lots of fat - i do know that some fat is needed to break down the protien. I've experimented with some of the popular supplementals and haven't seen any benefits.
I sometimes take glocosimine stuff for joints but when i run out i forget to get more and really see no difference. I do take ibu proferin and that is about it for pain relief.
I'd like to get more limber and thought about those fencing classes - the idea of running some poor bastard thru with a sword appeals to me - but i have only one eye so i'd be just fuk'd i think.
I'm 62, under 190 with 33" waist.

[tedly]

A big deal to me that no one has touched is how much Sleep has helped me. 4-6 hrs isn't enough.

I usually get at least 7-8 hours a day, but a couple of weeks after I started working out my sleep schedule went completely haywire. I'd be wide awake after only 4 hours of sleep for a few days, then one day I just crashed for over 18 hours straight. No idea what the hell happened but it seems to have leveled out again. I have periodic insomnia and lots of other weird things so it's hard to tell what's a byproduct of the exercise and what's just my body freaking out for no reason. I'm trying to wait things out and not make drastic changes until a pattern develops.

Im proud to see alot of people here doing HIIT and training lower body.

OK, dumb question time. What's this HIIT that everyone is talking about?

[tedly]

One thing I would consider is a heart monitor.......to measure your heart beat.
If you're wanting to lose weight need to get the heart pumping.

There's a heart rate monitor on the stationary bike, I try to keep mine between 140 and 160 for the 20 minute cardio work out before lifting weights. Not sure if this is optimal or not, but it feels about like when I would get in a good ride when I had my mountain bike. Sweat just pours off me so apparently I'm doing something.

I bike
- to those who know me, that is the biggest understatement of the century. I bike like Speedy likes fords.... to excess

What's your normal ride SBG? I have a feeling my old routes of 5-15 miles are just a warm up for you!

Time for another dumb question. Would the protein bars, shakes, and such be worth it for me at this stage? I'm still focused on losing fat, not bulking up, and don't know if this would work against me right now. I eat mostly chicken and tuna for meats but haven't kept track of the amounts so far. Could not having enough protien intake be causing the energy crash I'm seeing at the end of the day?

[TC]

To add to what I said earlier, I started working out at the age of 25, 6 days a week, 1.5 hours a day, I did this for 5 years straight until I got married and had kids were now I go to the gym periodically.... I've done about every exercise you can imagine in an attempt to shock my muscles in different ways, I work out with 150lbs on a preacher curl bench, 3 sets of 10-12, at 260lbs I can whip dips out like no tomorrow and I love to see the look on peoples faces when I'm doing press downs with the whole stack on the cable machine........... I've never really done cardio, because I believe a good weightlifting regiment does more at burning fat than a 1/2 hour on the treadmill or bike....... Though my last workout partner had us doing lifting and then 20 minutes on the bike as a cool down..... As for eating I eat what I eat, I just don't over eat and tend to eat smaller portions........

[JOES66FURY]

Weightg lifting is very important in an exercise routine that focuses on weight loss. But it has to be done a certain way. The old school training techiques aren't going to be what you need. You have to do more sets, faster with more reps with lighter weight, this will keep your heart rate up but to lose weight you have to do the cardio as well.

Genetic play a big role in how somone builds muscle and gains/loses weight. You rfeally hae to experiment with different things in order to find what is going to work for you. You also need to remember that you're going to have to change up your program or else you will plateu and will not see resutls.

Tracking what you eat and what you're doing during your workouts will help, any trainer will tell you this. Log books can be had online or at any book store....

Good resources are bodybuilding.com. don't let the name scare you its all about fitness not just bodybuilding

Myfitnesspal.com is very good for your diet

Protiens are okay but you really should be getting real lean protines like chicken, eggs lots of veggies...you don't have to give up everything but if you set a strict diet of X calories you need to know that soda now will take away from the dinner later..I suggest a basic whey protine with no fillers and bull shit, shoot for 130g of protine a day...just watch those calories

And getting in shape to get in shape is a very good idea...when it comes to getting into good physical condition and weightloss...slow and steady win the race

[Monk]

For the first time in more than 20 years I actually looking at my weight. I have love handles.

I was a very athletic kid, soccer spring and fall, basketball in winter, swimming all summer, riding my bike all over town. I have incredibly strong legs. I could leg press near 500 lbs at 16.

Then I got ulcerative colitis at 16 y/o. I gained weight, retained water, thanks to 60 mg of prednisone a day; amongst other wonderful side effects. I went from 120 lbs to 210 by 19 years old. Then at 23 I had my colon removed to fix my colitis and off the drugs. I went from a high of 215 to 96 lbs in one year. I didn't lose just fat, I lost mostly muscle weight. Your body needs a certain amount of protein a day to function and if it doesn't get from food it cannibalize your own muscle tissue. I could barely climb a flight of stairs.

It took nearly 15 years of trial and error, but I was able to get weight on and keep it on. I had to figure out my diet. I actually have shoulder muscles and back muscles again. I finally don't look sickly anymore.

Now, it's about time to tone up a bit. Thanks to all those drugs, I have practically no cartilege in my knees and ankles. I can jog a bit, but no real hardcore running otherwise it feels like my thigh bone is bouncing on the tops of my shins. I wish I could play basketball again, but getting serious requires starting and stopping fast and quick. Not good. I need to figure out things all over again because even though I'm not fat, I really don't have any where near the stamina I should have.

Damn.........500 lbs thats 5 plates........I was feeling good when I got 3 plates plus

[groucho]

I lost a bit over 15 lbs about a year ago, and have kept it off. Breakfast.....no changes....milk and cake/donut/waffles....or something sweet. I cut out fries with my lunch for a few weeks, peeled the bread off each bite of my burger/sandwich, and for dinner I had a couple pieces of chicken with no skin. Sometimes I'd ride my bicycle a couple miles to get that chicken. Now I eat whatever I want for breakast and lunch, and watch myself at dinner every other night....Oh...no more post dinner snacks. I alos ride my bike 20-60 miles every other weekend when time permits

[Monk]

I lost a bit over 15 lbs about a year ago, and have kept it off. Breakfast.....no changes....milk and cake/donut/waffles....or something sweet. I cut out fries with my lunch for a few weeks, peeled the bread off each bite of my burger/sandwich, and for dinner I had a couple pieces of chicken with no skin. Sometimes I'd ride my bicycle a couple miles to get that chicken. Now I eat whatever I want for breakast and lunch, and watch myself at dinner every other night....Oh...no more post dinner snacks. I alos ride my bike 20-60 miles every other weekend when time permits

Good point on the post dinner snacks..........I do not eat after 6:00 PM and will have breakfast after 6:00 AM no matter
what time I get up.
This helped my wife lose weight.......12 hours of no calorie intake.

[Scott Liggett]

Damn.........500 lbs thats 5 plates........I was feeling good when I got 3 plates plus

Thats all the press machine in our hs gym would do. I did 425 when I was anemic from colitis. I blacked out when I stood up. That was when I finally admitted that was having issues and should see a doc. I was hospitalized three days later to get poked and prodded for tests.

I bet I couldnt half that now. My thighs are no where as strong now.

[Phil318]

You have to do more sets, faster with more reps with lighter weight, this will keep your heart rate up but to lose weight you have to do the cardio as well.

I am seeing more people moving to a heavier weight/lower rep for weight loss. The thinking being "build muscle/muscle burns fat".
The high rep/low weight vs. heavy weight/low rep argument will never die. Like Chevy vs. Ford.


Genetic play a big role in how somone builds muscle and gains/loses weight. You rfeally hae to experiment with different things in order to find what is going to work for you. You also need to remember that you're going to have to change up your program or else you will plateu and will not see resutls.

This is SO true.


Tracking what you eat and what you're doing during your workouts will help, any trainer will tell you this. Log books can be had online or at any book store....

Good resources are bodybuilding.com. don't let the name scare you its all about fitness not just bodybuilding

Myfitnesspal.com is very good for your diet

Protiens are okay but you really should be getting real lean protines like chicken, eggs lots of veggies...you don't have to give up everything but if you set a strict diet of X calories you need to know that soda now will take away from the dinner later..I suggest a basic whey protine with no fillers and bull shit, shoot for 130g of protine a day...just watch those calories

And getting in shape to get in shape is a very good idea...when it comes to getting into good physical condition and weightloss...slow and steady win the race

Great points Joe. I try to get these across to my customers every day.

[Phil318]

HIIT= High Intensity Interval Training.

[groucho]

Good point on the post dinner snacks..........I do not eat after 6:00 PM and will have breakfast after 6:00 AM no matter
what time I get up.
This helped my wife lose weight.......12 hours of no calorie intake.

If I'm really starving for a post dinner snack I have a 1/2 a coffee cup (or less) worth of cereal w/ 1% milk

[Ricks57]

Hi,
I'll be 54 in a few weeks and have been dragging around an extra 25 lbs the last few years. My wife and I have been alternating between walking and going to the gym. When we walk we go 3-4 miles and when we go to the gym we do cardio for the first 45 minutes and then some work on the weight lifting machines. The number one priority for me is making sure my heart is healthy. You can be skinny and out of shape or be fat and be in shape. I've been tracking our walking on my Iphone using Map my Walk. It keeps track of how far you walked, your speed and even maps it for you. It's fun to see how many miles you walked this week or month.
Rick