The Fitness Thread

[FootballCardFreak]

Well, I'm on cross country, and to build up stamina you really just have to run. But 1 day do like 400s and sprint them and then walk 200 yds and repeat. And then other days go out and run 2-3 miles at a good pace. And then other days go out and run 5 miles or so. Just mix it up.

Yeah, I stopped with organized sports for the same reasons as FootballCardFreak (or at least try to limit myself to one sport a year lol)

Anyone got tips for building up endurance /stamina for running? like drinking shakes/ pumping etc, or should running x amount of miles each day work?

[FootballCardFreak]

Thanks for the help. I mean ripped as in like nice abs and arms and stuff. I don't want to be big like football guys because I know I'm going to be short. I'm 5 7 130 and I'm an inch smaller than my dad and my mom is 5 1.

It depends on how you define "ripped" some people define it as just getting big (I.E. football player kind) but I prefered to keep a six-pack while concentrating on other parts of my body also ( chest, lats, tri, bis). Im pretty big 5foot 8 172 pounds but I still rock a six pack

1. Yes protein shakes work but dont start using them yet. I know alot of your friends drink them ,but I think your too young and it might curb your height.

2. Once again this depends on how you defined "ripped" but your definantly gonna need to incorporate some cardio (3 is good but preferably around 5) long distance cardio (3 miles if you can) but watch out on the calorie deficit that creates

[roro17]

Hey buddy I am a certified personal trainer if you have any questions feel free to PM me

[FootballCardFreak]

Hey buddy I am a certified personal trainer if you have any questions feel free to PM me

Will do.

[hector234]

Yeah, I stopped with organized sports for the same reasons as FootballCardFreak (or at least try to limit myself to one sport a year lol)

Anyone got tips for building up endurance /stamina for running? like drinking shakes/ pumping etc, or should running x amount of miles each day work?

Have you ever tried using a weighted vest? Also, run a lot of intervals, example, run a lap as fast as you can, then walk the next lap. Do this 4-5 times, this should help increase endurance.

[kittykatlynn]

Thanks for the help. I mean ripped as in like nice abs and arms and stuff. I don't want to be big like football guys because I know I'm going to be short. I'm 5 7 130 and I'm an inch smaller than my dad and my mom is 5 1.

I was going to recommend perhaps splits, but your going to need to get some gains before doing any splits. I recommend a full body workout consisting of

benchpress (chest)
Inclined Dumbell Press (chest) (watch form, you dont want to be working out your lats rather than the chest)

bicep curls (bi ceps)
Preacher curls ( watch the form on these)
tricep curls (watch form, can get hurt if not correct)

legs (not gonna lie, I always skip the legs but they are important because doing the legs releases hormones that help get you big all around)

and ab workout but if you want to get big and still keep abs your gonna need to do a series of bulking and cutting over and over. (its a pain in the butt).


Make sure your work out stays around a max of an hour ( I try to get everthing in 45 minutes) because intensity is the name of the game. I see people in the gym at times staying for 1 hour and a half and sometimes 2hours, but they got it wrong. Just because you spend a bunch of time on it doesnt mean anything and they are hurting themselves by spacing their lifts. Make sure you are intense in your workout and try to limit the length of break between each set.


Your gonna get a bunch of noob gains at the beginning (when you just start lifting your gonna get bigger really quick, but once your noob gains plateau you just gotta push through not seeing dramatic results as you did in the beginning), but the most important thing is FORM. Form is everything to weightlifting, let me say this again the most important thing is FORM. You got to get the form right if you want to look better.

Also when your bulking I recommend you eat around 500-800 calories above your usual calorie intake, and some people like to go around 1,500 or 2,000 and those people usually become fat. Foods that I recommend are milk, peanut butter, fish , but also carefully on make sure you eat your fruits and vegetables as many people too often neglect those.

The two biggest factors in getting big is making sure you eat right and getting enough sleep and rest. Your muscles grow outside the gym so make sure you eat right and to sleep 8 hours when possible.

[WilyWestbrook0]

1. Protein in any form helps build muscle mass. I eat a fairly high protein diet these days, and it's been easier to gain muscle that way.

2. For cardio, you can run every day - but for weightlifting, be sure to give yourself at least a day of rest; don't lift weights each day, or you'll risk tearing muscle.

To build endurance for stamina/running, high complex carbs are best. I cannot run a mile straight unless I eat something like 80 carbs worth of rice or potatoes an hour or two before running. Since my diet has become rather low carb these days (been into spinach, fish, and nuts lately), my cardio endurance has suffered - but the high protein I am eating is building muscle better. Six months ago, I was the opposite - an endurance maniac in cardio, but struggling with weights, lol. Diet does play a huge role.

[FootballCardFreak]

Well, this thread kind of failed, but I just wanted to check in to motivate some people! I started working out and watching what i ate 1.5 months ago. When I started I had a little bit of extra weight, but I wasn't overweight. No definition though. Fast forward to today and I have good definition almost everywhere especially chest. I have a solid 4 pack with the bottom abs starting to show. All I did was run 3-4 miles a day, eat the right foods and not too much food (especially at night), and work out with weights 3-4 times a day. I just wanted to tell you guys to get out there, stop trying to read how to do it and just do it! I'm not an expert, but my tips would be:

1. Eat good foods. Substitute deserts for fruits and veggies.

2. Protein smoothies (homemade) are good. Whey protein helped me

3. Don't eat late at night

4. Diet is about 70 percent of weight loss

5. You won't get definition if you don't lose the fat

6. 5 is enough because everyone knows what to do in general. There really is no secret, so instead of spending 30 minutes reading about how to get in shape, go out and run for 30 minutes.

[WilyWestbrook0]

Great work! I had problems myself until the summer of last year, when I also changed my diet and devoted myself to a particular fitness plan. I'm still going strong; I can't even imagine reverting back to my old habits - I am way too locked in and enjoying the benefits of good health too much.

You're right about it being no secret - getting into shape really is simple in theory, it's the practical execution most people fail with since they don't usually go at it long enough.

[scruffmcgruff24]

Ok, I'm a licensed personal trainer and graduated with a degree in Fitness. I can tell you just from skimming this thread, there is a lot of bad information on here. Anyone who is looking to find more out about working out etc etc is welcome to contact me and I'd love to help. Just a couple suggestions: if you are younger, I wouldnt say that protein shakes are bad for you but i do think they are most likely unnecessary. You get protein from eating your everyday meals and the only reason for taking more protein is if you are not getting enough through your meals and you are looking to increase your muscle mass. Protein is what synthesizes muscle growth so if you were to take it the best time is after your workout because that is when your muscles have been broken down and are most vulnerable. However, most of the general population gets enough protein throughout the day that you dont need to waste your money on protein supplements that will either turn into fat because you are not active enough or will come out in your urine because your body is in excess.
One other issue i'm seeing in these exercise prescriptions that people are giving on here: Working out is much more than bench press and bicep curls. Sure thats what you may see most on the beach but to really be in good shape if thats the bulk of what you do every day you're just gonna end up looking really weird and be functionally off-kilter! Also, 70% of weight loss is not just cardio. Cardio is important but it is a balance of resistance training, cardiovascular training, and you diet. Your diet is actually 60-70%. If you want to lose weight you have to burn more calories than you take in (eat)