Ask a Trainer

Fixer · Post by **Fixer** » Tue Apr 05, 2005 6:53 pm

It is never a good idea to pull on your neck from any angle. The neck is only strong enough to keep your head on your shoulders and should not be used as leverage for any activity.

Catine · Post by **Catine** » Tue Apr 05, 2005 6:55 pm

/me hands Rorschach a bottle opener.

Great idea! Let's work on our beer bellies until this is sorted out.

Post by **Blaze** » Tue Apr 05, 2005 6:56 pm

Right. Just BEHIND your head, so it doesn't fall back, not lifting it up. Perhaps I was misinformed, though.

Fixer · Post by **Fixer** » Tue Apr 05, 2005 7:15 pm

[quote="gravity";p="476645"]*gravity glares at her doctor again

I TOLD him the freakin x-ray of my feet looked bad, but nooooo he just said that it was nothing!

*gravity contemplates murdering the bastard doctor[/quote]
Bear in mind that there are several dozen bones in your foot (don't recall exact number), and locating one break in a small bone in the joint would take several hours of labor and probably multiple X-rays from different angles. If the break is on a larger bone in your foot, it should be obvious. If your X-ray looked bad, it could have just been a bad X-ray.

One of the best indications of a broken bone is a sharp feeling of pain if you try to move it (I do not recommend moving it just to see), as opposed to a feeling of pain when it is at rest. Normally broken bones don't hurt if you don't move them (unless they are... ah, crap, I forgot the word, if the bone is both broken and not in alignment but not piercing the skin, the sharp part of the bone would be jutting into muscle tissue but that'd sure as hell show up in an X-ray).

Indy · Post by **Indy** » Tue Apr 05, 2005 7:22 pm

[quote="Blaze";p="476649"]I don't believe he's correct on that, Catine. Sorry. Just so long as you take care to assume the proper position when exersizing, that is, on a padded surface, arms behind head to support it, there's no risk at all. I had some fitness instruction from people at my college.[/quote]

Oh, absolutely! My mistake for not explaining further. I've just been jumping from one question to the next! Anyway... back to THE SIT-UPS discussion.

For people just starting on ab exercises, it would be wise to do crunches (small flexes of the ab muscles, not fully sitting up). Once correct technique is acquired, twisting crunches can be performed. Once ALL ab muscles (rectus ab., obliques, and transverse) are becoming accustomed to use, the individual can progress to sit-ups because by then the supporting ab muscles are strong enough to take strain off the back.

Posted 200504.05 12:24:

[quote="Blaze";p="476673"]Right. Just BEHIND your head, so it doesn't fall back, not lifting it up. Perhaps I was misinformed, though.[/quote]

Nope, not misinformed. You are correct. Although, it is best NOT to put the hands behind the head because EVERYONE has a tendancy to pull forward when the going gets tough, but if you can remember not to use those arms, feel free to put them anywhere.

Posted 200504.05 12:24:

[quote="Rorschach";p="476655"]/me inspects the troops of puffing, wheezing RLFers

I suspect you're going to be a very busy man, Indy

Thanks for the advice forthcoming![/quote]

AHHHH!!! I did not predict this much of a response!!! LOL!
-= indy =-

applekidjosh · Post by **applekidjosh** » Tue Apr 05, 2005 7:52 pm

Okay, so I'm a fat guy, I weigh almost 300lb. I'm very good at DDR, I just don't have the stamina to do it for very long. Because of DDR, though, my leg muscles are in pretty darn good shape...

Unfortunately, DDR does not work out the upper half of the body...

What would be a good way to catch up? Keep in mind I'm coming from a pretty rough start. I want to be healthy, and I'm perpetually trying, but genetics play a large part... (please don't sterilize me government!)

note: I do eat a pretty healthy, balanced diet. If anything, my portions are a little too big... but I drink a lot of water and eat healther that the average person my age (19).

Indy · Post by **Indy** » Tue Apr 05, 2005 8:13 pm

DANCE DANCE REVOLUTION AND EXERCISE:
[quote="applekidjosh";p="476698"]Okay, so I'm a fat guy, I weigh almost 300lb. I'm very good at DDR, I just don't have the stamina to do it for very long. Because of DDR, though, my leg muscles are in pretty darn good shape...

Unfortunately, DDR does not work out the upper half of the body...

What would be a good way to catch up? Keep in mind I'm coming from a pretty rough start. I want to be healthy, and I'm perpetually trying, but genetics play a large part... (please don't sterilize me government!)

note: I do eat a pretty healthy, balanced diet. If anything, my portions are a little too big... but I drink a lot of water and eat healther that the average person my age (19).[/quote]
Oooo! This is an easy one, but also one of my favorites. DDR is a GREAT aerobics "game". The solution for beginning an upperbody workout with DDR is to add weights. (I'll explain....)

While playing DDR hold some sort of weights in your arms. Switch between holding your arms at 90 degress, fully extended, and fully contracted every couple minutes.

As you do this more, you'll be able to increase the weight AND increase your speed of curls. If you're not able to hold weights just yet OR if you do not wish to build muscle in your arms, try moving your arms with your body. Meaning: dance with your full body!

DDR (including the arm workout) will only work certain muscles and will not produce significant results OR strength to be a permanent workout, but it is an EXCELLENT introduction to physical health and stamina.

-= indy =-

applekidjosh · Post by **applekidjosh** » Tue Apr 05, 2005 8:55 pm

awesome, thanks

Kits · Post by **Kits** » Tue Apr 05, 2005 9:05 pm

Here's one I bet you don't get often.

I'm too skinny. I eat and I eat and I eat but I just get...skinnier. I swear I am beginning to think that there is a black hole in my stomach. Are there any [muscle] weight gaining excersizes I can do?

Edit: The doctor says I need to gain 10 lbs, to give you a rough estimate of how much I want and need to gain.

RandyWang · Post by **RandyWang** » Tue Apr 05, 2005 9:06 pm

[quote="Rorschach";p="476608"]Any exercise suggestions for the lazy/time restricted?
I'd like a six-pack but the thought of all those sit-ups makes me reach for another beer[/quote]

There was a story on Arstechnica a while ago, to the effect that people who sat down all day weren't necessarily going to become fat: if you're really just sitting around with a beer cooling your crotch, just try to move around a bit. It'll burn energy pretty well, depending on what you do, and hopefully burn enough that you'll end up sylph-like and pretty.

Doesn't have to be hard. I have a nervous habit where my right leg is constantly jiggling as I sit.

Indy · Post by **Indy** » Tue Apr 05, 2005 9:11 pm

WEIGHT LIFTING FOR THE CHEST:
[quote="Darkhan";p="476624"]Here's one, most of my body is developed enough that I'm happy, even though I'm nowhere near the Governator, except my chest, which refuses to bulk up. Any excerises I can do at home that will help with that? If not, what gym excersises (and don't say bench press or incline, cause I've been doing those for years and it's not working).[/quote]

Alrighty, man... I've pondered all day and I have a couple things to say:

1) Bench presses are REALLY the best for chest, so I'm suspecting that something is wrong with your technique or weight or something that's causing there to be no bulk up. (So, if that's a major concern, let's discuss it further in regards to HOW you're working out)
2) Here's a list of chest exercises (excluding presses) you can try:
Dumbbell Fly, Dumbbell Pullover, Machine Fly, Pec Deck, Pullover Machine (narrow), Push-up, Standing Cable Fly, Wide Dip

It is VERY important that we discuss HOW you're weight lifting. Can you give me some more details about your body and about your exercise program? (Height, weight, times of exercis per week, goals, athletic past, etc.)

-= indy =-

Posted 200504.05 14:15:

[quote="KitsuneMusume";p="476740"]Here's one I bet you don't get often.

I'm too skinny. I eat and I eat and I eat but I just get...skinnier. I swear I am beginning to think that there is a black hole in my stomach. Are there any [muscle] weight gaining excersizes I can do?

Edit: The doctor says I need to gain 10 lbs, to give you a rough estimate of how much I want and need to gain.[/quote]

What are your goals? Not your doctors. What are your measurements right now? What would you like them to be? Let's figure out where you want to be before we try and get you there.

-= indy =-

P.S. What's your diet consist of right now? (FYI... I despise "diets" in terms of those fake temorary programs that alter your eating and don't help you with life in general. When I say diet, I mean what you eat day-to-day.)

Skorpion · Post by **Skorpion** » Tue Apr 05, 2005 9:29 pm

I need to gain something like 20-30lb to hit the bottom of 'healthy weight', and I could do with building my chest muscle.
I'm currently 120lb, I cycle something like 10-20 miles a week, and I eat mainly fat and protein-rich foods.

gravity · Post by **gravity** » Tue Apr 05, 2005 9:35 pm

[quote="Skorpion";p="476751"]I need to gain something like 20-30lb to hit the bottom of 'healthy weight', and I could do with building my chest muscle.
I'm currently 120lb, I cycle something like 10-20 miles a week, and I eat mainly fat and protein-rich foods.[/quote]

Try drinking some slim fast. The theory behind slim fast is that it is supossed to bring your to your healthy weight. For some people that means they lose weight, for others of us it means we gain weight.

It works really well, I was requried to drink it for many years by my doctor for just that reason, to maintain a healthy weight. The nice doctor not on my Dad's health planbut my Mom's.

Unfortunatly the downside is that lactose intolerant people really can't handle it.

Indy · Post by **Indy** » Tue Apr 05, 2005 9:42 pm

[quote="Skorpion";p="476751"]I need to gain something like 20-30lb to hit the bottom of 'healthy weight', and I could do with building my chest muscle.
I'm currently 120lb, I cycle something like 10-20 miles a week, and I eat mainly fat and protein-rich foods.[/quote]

First of all, Happy Birthday!!! OK, now for the training stuff....

As I suspected, there are a few people on this forum who would either like to gain or to lose weight. Here's what I will do...

First, I will write a disclaimer: "Every individual needs individual attention. Something that works for one person may not work the same (if at all) for another person."

Now, for the important part, I am going to write up some basic plans for people who would like to gain/lose weight. I will post those when I have the time and will hope that they can help the majority of the people seeking these changes.

IF, however, the general plans have not or do not work for you, please state your concern here. Any background info you can share would be very helpful in analyzing your individual needs.

FINALLY, I am going to edit my original thread starting post to include my 7 rules of healthy living. These are "guidelines" for a healthy life-style and should be beneficial for everyone! Now I'm going to plug my website and promise that I will have more health related stuff added to it soon: http://www.INDY.cc

-= indy =-

Kits · Post by **Kits** » Tue Apr 05, 2005 10:09 pm

I'm at 88lbs right now and I'd like to be around 95 -100lbs. My diet consists of fast food and waffle house [I work night shifts, there's not much else open usually].

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