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Found 8 results

  1. [B]s0p guys[/B] Yo I'm leaving for the army May 19th, so I won't be updating this and I'll be losing AALL KINDS OF GAINS. But anyway, the thread is what it is until then.
  2. michel582

    Fitness help

    Hi everyone...! I am 24 years old and facing some weight problems currently am doing some [URL="http://www.hotfrog.com/Companies/Lake-County-Boot-Camps-Vernon-Hills-Personal-Training"]cardio exercises[/URL] but am not satisfied from result . Plz share your experience about this . And guide me which kind of diet plan is suitable for me .
  3. [url]http://imgur.com/a/FkTbB#0[/url] 52 pictures/images of various things. Cheers [MENTION=18]Sethy[/MENTION]
  4. Hello, my name is Ethan and currently I am a scrawny bitch. I would like to change that and maybe with the help of this community I can. Starting weight: 113lbs Current weight: 113lbs Ideal weight: 160/170lbs Current daily calorie intake: aprox. 1500/2000 Ideal appearance: [IMG]http://i40.tinypic.com/2vbwl0h.png[/IMG] Workout routine: Current my workout routine consists of doing wide and close arm push ups, pull up, chin ups, and hold 24 can cases of soda until my arms are tired. Suggestions are welcome
  5. For a community focused around gaming and staying inside without activity, I think it's a nice idea to have a fitness board. A lot of people here would probably be itnerested in getting involved and living a healthier life. I could see it taking off well. pls [quote name='Ziek`']I'm sure Bodybuilding.com isn't full of egotistical adolescent keyboard warriors.[/QUOTE] [img]http://i.imgur.com/ZLADvjz.png[/img] [quote name='Vexia']Support this![/QUOTE] [quote name='Julesmk']This sounds like a decent idea, I'd definately check out the section out once in a while for some helpful tips :)[/QUOTE]
  6. Kinda' need one to download ASAP. Don't ask, needs to be free... please help LOL.
  7. [I]Please note, I've created this from experience. So yes, It's mine. Don't use this anywhere else without my permission. Thankyou. [/I] [I]Lets start off with eating, because without eating correctly. You won't gain much! Here's my general eating guide, for beginners. [/I] [B]*Breakfast[/B] -Cereal [Special K Red Berries or really any Special K] -2-3 eggs and a piece of toast -Fruit -Yogurt and granola *Morning Snack -PB toast -Fruit [B]*Lunch[/B] -Sandwich [typically chicken or turkey] -Burger -Salad -Fruit [B]*Afternoon Snack[/B] -Whichever between salad and fruit I haven’t had yet -Vanilla yogurt [protein powder optional] and granola -Celery [great for fiber, also takes more calories to digest celery than are contained within it so it’s good for cutting up] -Nuts [har har har; take in moderation – lots of fats here if you eat a ton of them] [B]*Dinner[/B] -Chicken -Lean beef -Salad -Fruit -Rice [B]*Late Snack [post workout][/B] -Fruit -Chicken -Protein shake -Plain white bread [I never eat this then, but I’ve heard it’s good for helping balance blood sugar] [B]*General rules of thumb:[/B] -By fruit, I mean any fruit. Bananas are good post-workout because there’s stuff in them that help with muscle cramps. Apples in the morning are supposed to wake you up just as much as a cup of coffee, without any of the caffeine [Gala are my favorite apple]. Blueberries and strawberries are good, especially in cereal. Try adding fruit as into other meals as possible, it also helps when cutting up. -My only difference between cutting up and building is the amounts of food: building is more protein and carbs; cutting up still has both but really hit hard in the fruits. -Whole grain wheat is a lot better for you than white bread – it takes longer for your body to burn, typically has more fiber, etc. but is also more expensive. -For salads – don’t go to McDonald’s or Wendy’s and get one there – though they’re salads, they’re not so good for you. Make it yourself – lettuce and spinach are two staples for a good and healthy salad. I usually add tomato and carrots with light balsamic vinaigrette dressing or instead add strawberries or cranberries and almonds or some other type of nut, and find a sweet light dressing. By the way, fat free ranch dressing is horrible. -Leaner meats are mainly fish and chicken, but really any type of meat is a good source of protein. And again, home cooked stuff is better than fast food. Slamming in a bunch of quarter pounders isn’t gonna help you get ripped. -Water. And lots of it. I sometimes drink a propel or Gatorade on my longer cardio days [anything longer than 35 minutes], but more often than not it’s just plain old water. Some people say that ice cold is best because it makes your metabolism speed up to warm up the cold water – but I don’t know how much of an impact it makes. -No pop. Noneeee. A freebie here and there are okay. But the less pop, the better. -Your body converts fats to fat first. Then, it goes to sugars. So lower “fake” sugar stuff is better. It also keeps your blood sugar levels more stable, so you won’t crash or anything. When I’m craving something sweet I usually go for strawberries. I probably eat too many of those, but man. They’re good. -It really helps to find food that you really like to eat and is good for you. If you don’t like eating it, it probably won’t stick for too long. -If you ask your mom to get the more expensive food, make sure to thank her! Whole grains cost more than processed stuff. -In general, fruits and veggies are good for losing weight – especially if you stay away from the sugary stuff and eat them instead. But they’re also good for only putting on healthy weight. And, fun fact, there are “blue zones” where the highest populations on Earth live to be over 100 – and all of their diets include high levels of plants. So eat your fruits and veggies. -Try to cycle foods – don’t only eat bananas. Bananas are good for certain nutrition stuff, but not all of it. So keep changing them. -In general, if you burn more calories than you take in you’ll lose weight. Basic math. BUT there’s also this thing called “calorie cycling,” which is this: say I’m on a 2,500 calorie diet [weight gain]. I’ll eat 2,200 today – more fruits, veggies and protein. Then I’ll eat 3,000 – more carbs – the next day. Then 2,400 – balanced diet the next day. And so on. So it’s averaging out to my 2,500 allotment, but shifting it around. This also helps keep your metabolism up. -You’re allowed to eat veggies even if they aren’t in salads – all vegetables are good for you. There aren’t any that’ll hurt you. -Don’t fear the carbs – if you stay away from carbs altogether, as soon as you let them back into your diet your body will go nuts. If you don’t believe me, google “atkins diet horror stories.” There’re tons of them. Plus, the creator of the diet died pretty young, while on his own diet. I’ll pass on that one. -Focus on eating smaller meals more frequently. Helps keep metabolism going and curbs overeating too. Also, try to stop eating when you’re 80% full – your stomach takes time to tell your brain you’re full. Not sure how helpful this was. If you have any questions just let me know. I change my diet here and there, but I stick with a lot of the same things – no carbs too close before bed, try to stay away from sweets, protein and carbs during build sessions, less of those during cut sessions. [B]Cutting Diet[/B] [B]8:30am [/B] -green tea pill -slow release protein shake (WPC) [B]10:30am[/B] -green tea pill -chicken breast (300g) -2 handfuls of defrosted veggies (broccoli, carrot, caulifower) [B]12:30pm[/B] -tuna (200g) -2 handfuls of defrosted veggies (broccoli, carrot, caulifower) [B]3:00pm[/B] -chicken breast (300g) -2 handfuls of defrosted veggies (broccoli, carrot, caulifower) [B]5:00pm[/B] -start of workout, protein shake (30g protein, 30g carbs) [B]6:30pm[/B] -post workout, fast release protein shake (WPI) [B]7:30pm[/B] -steak (any) -2 handfuls of defrosted veggies (broccoli, carrot, caulifower) [B]9:30pm [/B]-cottage cheese (100g) [I]I’m taking a Food Science class this quarter so I’ll keep you all updated on this one. [/I] [B]Beginner Lifting; Chest:[/B] -Upper Chest: Incline Bench -Whole [Mid] Chest: Flat Bench -Lower Chest: Decline Bench -Wider grip on the barbell targets further out parts of the chest; narrower grip targets more center of body [like where the spine is] -Flys build shape -Bench adds muscle -My chest routine: -Decline Bench Press 3x12 -Flat Bench Flys 3x15 -Incline Bench Press 3x12 -Seated Bench Machine [similar to a flat bench] 3x15 -Pec Fly Machine 3x10 Back: -Different grips will target different sections of the back [more or less], and biceps are the secondary group hit so changing grips will help that too -My back routine: -Lat Pulldowns in front [narrow grip] 3x10 -Lat Pulldowns behind the head [wide grip] 3x10 -Seated Rows 3x10 -Lat Pulldown Machine [split handle] 4x10 -Back Isolation Machine 3x15 -Deadlifts 3 sets till fail [B]Arms:[/B] -Tricep Raises -Tricep Pressdowns -Barbell Reverse Curls -EZ Bar Preacher Curls -Standing Dumbbell Curls [change from concentration curl position to a barbell position with your hands as you bring it up] -Skullcrushers [B] Legs:[/B] -Seated Leg Curls -Leg Extensions -Laying Leg Curls -Leg Press -Calf Press -Calf Raises [B] Shoulders:[/B] -Lateral Dumbbell Raises -Front Dumbbell Raises -Shrugs [some people call them shoulder curls] -Military Press -Shoulder Press [B]Advenced; MONDAY / LEGS[/B] AM: Quads Extensions 4 x 8-12 Front Squats 3 x 8-12 Leg Press 3 x 8-12 Hack Squats 7s (8-12 reps, 30-45 seconds rest in between) PM: Hams Stifflegs 3 x 8-12 Lying Leg Curls 3 x 8-12 Seated Leg Curls 7s (5-7 reps, 30-45 seconds rest in between) Standing Calf Raises 4 x 8-12 Leg Press Calves 4 x 8-12 Seated Calf Raises 7s (8-12 reps, 30-45 seconds rest in between) [B]TUESDAY / CHEST/TRIS[/B] Barbell Incline Press 3 x 8-12 Dumbbell Incline Fly 3 x 8-12 Hammerstrength Flat Press 3 x 8-12 Cable Fly 7s (8-12 reps, 30-45 seconds rest between) Cable Pushdowns with Rope Attachment 3 x 8-12 Dips 3 x 8-12 Close Grip Bench Press 3 x 8-12 Skull Crushers 7s (8-12 reps, 30-45 seconds rest between) [B] WEDNESDAY / BACK/BIS[/B] Chins (Wide) 3 x 8-12 Chins (Power Grip, Palms facing each other) 3 x 8-12 T-bar Rows 3 x 8-12 Bent-over Barbell Rows (Underhand Grip) 3 x 8-12 One-arm Dumbbell Rows 3 x 8-12 Straight Arm Standing Pulldowns 7s (8-12 reps, 30-45 seconds rest between) Standing EZ-Bar Curls 3 x 8-12 Hammer Curls 3 x 8-12 Concentration Curls 3 x 8-12 Preacher Curls 7s (8-12 reps, 30-45 seconds rest between) [B]THURSDAY / SHOULDERS/TRAPS[/B] Smith (or Barbell) Military Press 4 x 8-12 Dumbbell Front Raises 3 x 8-12 Dumbbell Lateral Raises 3 x 8-12 Cybex Machine Presses 7s (8-12 reps, 30-45 seconds rest between) Standing Dumbbell Shrugs 4 x 8-12 Barbell Shrugs (with 2-second pause at top) 4 x 8-12 Bent-over Dumbbell Lateral Raises 4 x 8-12 Machine Reverse Pec Deck 7s (8-12 reps, 30-45 seconds rest between) [B]FRIDAY REST [/B] [B]SATURDAY / LEGS[/B] AM: Quads Extensions 4 x 8-12 Front Squats 3 x 8-12 Leg Press 3 x 8-12 Hack Squats 7s (8-12 reps, 30-45 seconds rest in between) PM: Hams Stifflegs 3 x 8-12 Lying Leg Curls 3 x 8-12 Seated Leg Curls 7s (5-7 reps, 30-45 seconds rest in between) Standing Calf Raises 4 x 8-12 Leg Press Calves 4 x 8-12 Seated Calf Raises 7s (8-12 reps, 30-45 seconds rest in between) [B]SUNDAY REST [/B] [I]Notes Cardio 30 minutes cardio after workout or in morning, 5 days per week at any time during the day. And without resting, you won't gain anything. Literally.. Your body needs it.[/I]
  8. zJoe

    Fitness instructor

    So haven't been on these forums on a while due to computer being smashed... But thought I'd share with what i've been up to :) Around 6 weeks ago i go myself a Job in my local gym, Rather good gym with 1200 active memberships. Got myself on a 5 week level 1 gym instructor course and aced it! So now qualified at level 1. College has offered me a spot on the VQR level 2 fitness instructing (6months) and VQR level 3 in personal training (6months) which im extremely happy about :) Anyone on this forum qualified instructors/personal trainers who could share how hard the course is? Thankkkks :cool: