Question for you gym rats

I'm a big fan of smoking some cheeba and going and playing ultimate frisbee for a couple hours (think of it like running intervals, 50-100 yard sprint, 50-100 yard jog, repeat endlessly until someone scores, then a minute or so break to reset, repeat endlessly until everyone is quivering mass). I've never noticed any performance limitations other than some cottonmouth.

@PhillipMarlow, good point on the High Intensity Cardio. It'll give your resting BMR the same jack as lifting heavy weights. I lost 30 pounds in the first 3 months I started playing ultimate again. Plus the caloric burn if it's long duration (multi hour) is insane. I always eat like a horse afterwords anyway so I don't know if there's any benefit there.

Edited to add: My buddy in high school set the Washington State 300m hurdle record and smoked a pack a day. I think it's more a matter of what else you do besides smoking.
 


Midas Touch said:
A note to those that are busy and can no longer do 3 hour workouts of heavy weight training 4 days a week. Some studies have found that just doing ONE SET of say Flys or Presses for example, instead of 4 to 6 sets will still yield 80% of the max results you get from the 4 to 6 sets. I've found that this is true and now my workouts are just a little over an hour and I'm still getting good results.
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I would agree with this (and add that it can be higher than 80%) if it was one set to failure. Well, one warmup set (50% of work set) and then one set to failure. I've gained (not just maintained) muscle on a routine like this. Entire body worked in 35-45 minutes. I should say major muscle groups, compound movements, not entire body. Wouldn't recommend single sets to failure with supplementary muscle groups or isolation movements, that's just asking for injury.

I've also gone extreme the other direction, following this crazy ass bulgarian powerlifting regimen, 30-45 total sets per workout, 6 days a week. Gained (size and strength) like a motherfucker for months, but eventually overtrained and got injured/sick. Plus you have to power down 7-8k calories daily to keep your body functioning. Lot of work there.
 
yeah the smoking hasn't bothered me while running. I have a crackpot theory about smokers needing less oxygen to operate but honestly I have no idea and I only smoke turkish silvers which are basically ultra lights so I'm not like regular smokers. So I don't know how well they could do.

And yeah midas is dead on about the small meals throughout the day. I switched to that routine and its given me a ton more energy and focus. How often and how large you eat makes a bigger difference then people give credit.
 
Deliguy said:
yeah the smoking hasn't bothered me while running. I have a crackpot theory about smokers needing less oxygen to operate but honestly I have no idea and I only smoke turkish silvers which are basically ultra lights so I'm not like regular smokers. So I don't know how well they could do.
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Interesting. My high school science teacher was also the cross country/track coach and when we did this section in class on V02 max, he had this test rig (where basically you blew out all your air, sucked on this device that had a accordian like bladder and where ever it expanded to, that was your V02 max) that he claimed that all his track and CC athletes would have the best results. Me and my two bong ripping buddies pegged that fucker to the top and held it there for like 15 seconds, no one else even got it past the 70% mark. He was crushed.

You might be on to something.
 
Deliguy said:
I have a crackpot theory about smokers needing less oxygen to operate
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Grindstone said:
Interesting. My high school science teacher was also the cross country/track coach and when we did this section in class on V02 max, he had this test rig (where basically you blew out all your air, sucked on this device that had a accordian like bladder and where ever it expanded to, that was your V02 max) that he claimed that all his track and CC athletes would have the best results. Me and my two bong ripping buddies pegged that fucker to the top and held it there for like 15 seconds, no one else even got it past the 70% mark. He was crushed.

You might be on to something.
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Well, with all the other studies that show how the body stores calories more efficiently when only eating one or two meals a day (Weight gain) and burns calories more efficiently when it gets 6 to 8 small meals a day (Weight losses/maintenance) it would make sense.

So, if a smoker is reasonably active on a daily basis, their body will adapt and utilize oxygen more efficiently.

Seems to make sense to me as well.
 
resistance training ftw.

just do compound movements that incorporate large muscle groups, like squats and pullups and rows and deadlifts. just don't start off with tons of weight. and STRETCH.
 
In the same situation last year. Got back on track a few months ago. Overweight says nothing about the kind of shape you are in but let's say you were in shape previously.

The average person has about 10 to 15 lbs of fecal matter siting in their gut. Your stomach is a little beneath your heart, not where your belly button is.

To drop the waste do a detox, colon cleanse or something along those lines. Swiss Kriss is good and DOES NOT cause you to run to the toilet at random. It allows you to stay on your regular schedule.

The other thing to help you is drinking lots of water. It helps you to flush your system and will assist in reducing you weight.

If you eat right and maintain a proper routine you can do both. Both meaning losing the flab and building muscle. "cutting" in the strictest sense is more about percentages than it is about flab. You can think of it like putting the finishing touches on your masterpiece. Like cutting from 10% to 8% or even lower for the hardcore.

Jump rope. It is practically as good as running, if not better (coordination, balance, reflexes built-in the excercise).

No such thing as a hard gainer. If you keep telling yourself that, how will you ever get BIG? Just take the time to learn your body and the proper foods to acheive your goals.

Post your weight and height and what you want to change that to. With the right routine an diet you can get there.

Wish you the best in health.
 
Eli (Deli) is right about the running rules, him and i were running together and he pushed those rules really hardcore, now i did not stick to running as often as I wanted to. But he pushed me to my limits, and beyond. And i made some pretty damn good gains in only a short time. By the third day i doubled what i did on the first. And i was sore as shit on that third day. Eli knows his shit.
 
deadlift + clean and jerk is all you need. That's like that ultimate circuit workout cause all your muscle are at work at the same time.

and i do a lot of ladder drill too..i can't stand running

[ame=http://www.youtube.com/watch?v=E0NrfQEly-4&feature=related]YouTube - The 70 Best Quickfoot Ladder Drills[/ame]
 
Deliguy said:
2) Only take deep breaths in through the nose and out through the mouth. No short breaths under any circumstances even while taking a walking break. Force yourself to breath right.
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I used to run a lot. Not so much anymore.

Anyways, in addition to this...it also helps to get the breathing into a rhythmic pattern and really focus on it. It almost becomes meditative if you do it right. If you can get in that "zone" the miles fly by because any pain / fatigue you're having isn't your focus.
 
good stuff. keep in mind:

results = eat x workout x sleep

you need to focus on ALL of them, they don't add up but multiply in terms of results.

- most important = EAT right... responsible for ~70% of the results

get the the book "Abs Diet" (for starters) or better "Burn the fat feed the muscle" - Tom Venuto (contains all the info you need to get 8-pack abs)

- TRAIN: do both weights (more muscle = burn more fat) and cardio

make a plan and hold yourself accountable...i.e. start a thread about your challenge in this forum and promise to pay a ton of money to accountability partners if you don't follow through. How bad do you want it? B-)
 
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Olympic lifts and HIIT (High Intensity Interval Training) are what I find to be the most efficient ways to gain strength and endurance. With Oly lifts such as cleans, deadlifts, clean and jerk, and the snatch (if you're a beast) you are activating every major muscle group in the body and training yourself for explosive movement. Great gains and you can get a phonominal workout in a short period of time.
HIIT such as suicides, hill sprints, or hollow sprints are great ways to build endurance and speed. It has been shown that HIIT yeilds similar endurance gains to long distance running and you get the added benefit of a quicker workout and more explosive speed.

Hollow sprints = full field suicides with 10 puchups at each turn around. So if you do a 4 stop hollow you sprint from the endline to the 25 yard line, drop and do 10, get up and sprint back, drop and do 10, sprint to the 50, drop and do 10, sprint back, drop and do 10.....I think you get the idea. It is INCREDIBLY difficult to do these on your own because they suck so much. By the time you're on your last few "sprints" you're really just running as fast as you can and trying not to throw up.
Just remembered another great one - the beloved "18". Essentially you just do 18 15-yard sprints back to back as fast as you can. Work on getting low for the turn and driving out of your turn as hard as possible. These fucking suck and are also better done with a partner or someone timing you to keep you going.

Between Oly lifts and bench/dumbell flys plus a rotation of HIIT you should be able to get the kind of results that you want and be an animal on the field.
 
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