I want a good/NICEEEE stomach and I'm trying to stay healthy, but I end up going out for cookies some how -__-. I'm still young and all, but its better to start now before it gets harder! Please give me some tips, advice. Anything. :( - PM
Cookies here and there are not bad at all I enjoy cookies all the time your fine as long your not over eating or indulging to much in foods that are not dense in nutrients. Just stay active and enjoy what you want here and there just don’t make it an everyday thing.
Schooling goes a long way when it came to me achieving a lot of my fitness goals. I follow a fraction of what I read online and trust everything school has taught me about human anatomy and kinesiology. I just feel a ton of people weight train and just don’t know enough about their own bodies.
i don't know if this applies to you but during the past few years while doing my chest workouts, i've developed stretchmarks between my shoulder and chest. is there anything you use to take care of this, if this applies to you? thanks
Nothing you can do everyone including me has them it comes with the territory of working chest.
Done from a hanging bar. I scissored my legs opened and closed right over left, left over right while raising them until I my body was in a 90 degree angle then scissored back down. This was done for 60 sec time now reps.
Plank +21 pts
60 sec (+21 pts)
Getting into plank I began to jump twisting my hips and tucking to one side hopping back into plank then twisting my hips and tucking to the other side for a time of 60 sec.
Hanging Straight Leg Raise +12 pts
30 reps (+12 pts)
The exercise performed was called a Hanging Long Leg Wipers. Grabbing onto hanging bars keeping shoulders tight Leg raise until feet meet or are above the bar then begin twisting to on side then the other like windshield wipers.
Side Plank Lifts +200 pts
60 reps (+100 pts)
60 reps (+100 pts)
Placing a Physio ball against a wall place elbow on ball in side plank. This was done for 60 sec time not reps on each side.
Exercise Ball Crunch +36 pts
60 reps (+36 pts)
done for 60 sec time not reps.
Stir The Pot +18 pts
30 reps (+9 pts)
30 reps (+9 pts)
done for 30 sec time not reps to each side.
Cable Crossover +75 pts
80 lb x 20 reps (+15 pts)
110 lb x 15 reps (+17 pts)
140 lb x 12 reps (+20 pts)
170 lb x 8 reps (+23 pts)
Incline Cable Flyes +91 pts
50 lb x 20 reps (+19 pts)
80 lb x 15 reps (+22 pts)
95 lb x 12 reps (+24 pts)
110 lb x 10 reps (+26 pts)
This was actually done standing and the pulleys were positioned below the knees.
Pull-Up +305 pts
8 reps (+62 pts)
7 reps (+52 pts)
6 reps (+42 pts)
4 reps (+25 pts)
4 reps (+25 pts)
5 reps (+33 pts)
5 reps (+33 pts)
5 reps (+33 pts)
Dumbbell Bench Press +490 pts
50 lb x 15 reps (+90 pts)
70 lb x 12 reps (+108 pts)
80 lb x 9 reps (+112 pts)
90 lb x 6 reps (+108 pts)
100 lb x 3 reps (+72 pts)
Could have done 50 lbs 20 times.
Incline Dumbbell Bench Press +351 pts
60 lb x 15 reps (+91 pts)
70 lb x 10 reps (+91 pts)
80 lb x 5 reps (+75 pts)
90 lb x 4 reps (+73 pts)
100 lb x 1 reps (+21 pts)
I couldn’t for the life of me get 100 up on the incline.
Over the past year, we’ve been fortunate enough to be a part of the Fitblr community. Some amazing Fitblrs have not only joined Fitocracy, but also used Tumblr to actively teach Fitocrats how to live healthier and become more awesome versions of themselves (thanks, …
The Truth About Aerobic and Anaerobic Training Article By: Dr. Robert Truax
Certain exercises have been classified as aerobic (with oxygen) or anaerobic (without oxygen). Typical aerobic activities include jogging, biking and any exercise that requires sustained motion for more than five minutes. Typical anaerobic activities include sprinting, jumping and any exercise that can only be sustained for a short period of time before the athlete needs to rest. Unfortunately, inaccurate use of these terms can cause athletes to avoid certain training regimens, because their event or sport seems to be clearly one or the other. To add further confusion, even world-class trainers misuse the terms.
The terms aerobic and anaerobic were coined by biochemists over 60 years ago to describe how our cells break down sugars. One part of this complicated process does require no oxygen (anaerobic) to create energy from the sugar. As a byproduct, lactic acid is produced. The aerobic part of sugar breakdown occurs inside the mitochondria (tiny structures inside our cells), and oxygen is used to help make energy. Because of our chemical makeup, our bodies can make four times more energy from sugar breakdown inside the mitochondria (aerobic) than from anaerobic sugar breakdown. However, please understand that both anaerobic and aerobic sugar breakdown are happening simultaneously within our bodies, even within the same cell! You are actually producing lactic acid as you are reading these words! Are you feeling any muscle soreness yet?
Somehow, a few coaches and fitness experts decided to classify sprinting as anaerobic and jogging as aerobic. Clearly, sprinters do not hold their breath during an event. The rationale was that the sprinter does not run long enough to use energy from his aerobic system. Furthermore, blood tests showed an increase in lactic acid. Therefore, the sprinter must be doing anaerobic activity. However, the jogger is also making lactic acid, and the sprinter is also using energy made by the mitochondria, although energy made from anaerobic sugar breakdown predominates during short-burst activities. (By the way, for activities of 25 seconds or less, the energy comes primarily not from sugar but from creatine phosphate, which is neither anaerobic nor aerobic.)
Such inaccurate labeling, applying terms that describe sugar breakdown within the cells to full-body activities, can easily cause athletes and exercise enthusiasts to train in one manner and shun another. Endurance athletes need to improve their speed, and sprinters need to improve their endurance. Furthermore, long-distant running increases the body’s mitochondria, allowing for even more energy production and improving tolerance to lactic acid build-up. Sprinters need to improve their mitochondria energy production, although not to the same extent as distance athletes, and adding some long-distance runs to their training will help with that.
Rather than using the term “anaerobic,” consider substituting the term “high-intensity training,” in which your heart rate is typically greater than 75 percent of your maximum heart rate with exercises focused on speed, power, agility and lactic acid tolerance. Instead of “aerobic,” use the term “moderate-intensity training,” in which y0ur heart rate is typically 50 to 60 percent of your maximum heart rate with exercises focused on endurance, efficient fuel utilization and improvement in muscle fatigue tolerance. Training protocols such as fartleks (a mix of sprinting and jogging), kettlebells (resistance training but sustained for several minutes), basketball and soccer “suicides” and programs like CrossFit are both anaerobic and aerobic, if you insist on using these inaccurate terms.
From the 100-meter sprinter who needs endurance for his training sessions to the soccer player who employs both jogging and full sprints on the pitch, to the long-distance swimmer, both high- and moderate-intensity training are critical to overall performance improvements. By moving away from “aerobic” and “anaerobic,” we can better understand why improved performance requires both high-intensity and moderate-intensity training.
Additional Note: Lactic acid does not cause muscle soreness. Soreness comes from muscle breakdown caused by exercise. The body quickly adapts, which is why trained athletes make plenty of lactic acid without getting sore.
Exercise I actually did was one from an app called athlean-x. The name of the exercise is Hanging Long Leg Wipers. This was done in 30 sec time.
I actually did a modified plank which is called sidewalk plank which is where you start in plank position but instead of holding the plank you walk out to the side 4-6 paces then back 4-6 paces. This was done in 30 sec time
60 jumping jacks
the exercise I did is called cross hop planks where I jump forward tucking my knees to my chest jumping back jumping side to side then back to the middle. This was done in 60 sec time
what I actually did was a hanging scissor raise for 60 sec time.
what i actually did was a exercise called upper circle crunches. 60 sec rotating each side.
what I actually did was a suspension plank into a side plank each side for 60 sec time.
50 lb x 20 reps
70 lb x 15 reps
80 lb x 12 reps
90 lb x 6 reps
Always warm up light.
Decline Dumbbell Flyes:
35 lb x 15 reps
45 lb x 12 reps
60 lb x 8 reps
actually did a Declined cable crossover.
each set was done as a superset after the cable crossovers and the decline flyes.