» Sun Nov 18, 2012 3:41 pm A thread dedicated to fitness and nutrition
Previous Threads
Spoiler
http://www.gamesas.com/index.php?showtopic=1411544
http://www.gamesas.com/index.php?showtopic=1411544
The Reasoning Behind this Thread
I've noticed a lot of threads and discussion going on about fitness, nutrition and dieting. As someone who enjoys spreading the joy of fitness and nutrition I thought I ought to start a thread where anyone can come and ask questions or discuss anything to do with these topics.
Here's a little background information about me (in case people aren't inclined to trust any information coming from me):
- I've been undergoing strength training for around a year now.
- I had plans to train and study in order to become a personal trainer - however those are no longer going to take place.
- I've been practising the art of movement for quite a while now.
- Generally I'm a positive person who just wants to enjoy life!
Spoiler
Providing a link:
Please make it clear you are linking to. If you link to something in order to provide some information, please state that also.
(Two variations of doing so above).
Quoting:
When quoting long posts, please replace the contents of the quote with something such as "-snip-".
Alternatively, remove all of the quote except the part you are responding to - this helps to keep the thread tidy.
Providing a workout plan:
Example:
This allows people to quickly see your suggested workout.
If you are unsure about some of the terms mentioned, see the "Basic Knowledge" section.
Suggestions for the thread:
Any suggestions (such as a standardised syntax for something, some information that should provided in this main post or a modification to something already implemented) are welcomed.
Absorbing information:
Please note that any information or advice given in this thread is not to be presumed reliable. If you follow any advice given you are acknowledging the fact that it was your choice to do so.
Providing a link:
http://www.youtube.com
http://www.youtube.com/watch?v=KtZ8_yd_UFw - a link to a youtube video on how to touch a wall with an orange
(Two variations of doing so above).
Quoting:
When quoting long posts, please replace the contents of the quote with something such as "-snip-".
Alternatively, remove all of the quote except the part you are responding to - this helps to keep the thread tidy.
Providing a workout plan:
[Exercise] : [Repetitions] : [Sets] : [Tempo] : [Rest]
Barbell front squats : 10 : 3 : 2-2-1 : 20s
If you are unsure about some of the terms mentioned, see the "Basic Knowledge" section.
Suggestions for the thread:
Any suggestions (such as a standardised syntax for something, some information that should provided in this main post or a modification to something already implemented) are welcomed.
Absorbing information:
Please note that any information or advice given in this thread is not to be presumed reliable. If you follow any advice given you are acknowledging the fact that it was your choice to do so.
Basic Knowledge
- A repetition is a single count of an exercise from start to finish. So, 1 repetition of a squat is the movement of lowering yourself and then coming back up.
- A set is a group of repetitions.
- Tempo is the speed at which you perform each repetition. So a tempo of 1-3-2 is: 1 second for the first part of the movement, a 3 second wait, 2 seconds for the last part of the movement. (Tempo may not always be important.)
- Rest is the amount of time you take between each set (again, might not always be important).
- Spot-fat-loss (removing from one particular area) is not possible.
- Drop sets and super sets - see explanation in this http://www.youtube.com/watch?v=Ckq8wwRiGO4&feature=g-all-u
Nutrition
In the spoiler below are some food recommendations provided by Holy Assassin, his original post can be found http://www.gamesas.com/topic/1411544-community-fitness-thread/page__view__findpost__p__21593180
Spoiler
Protein:
Tuna or most any fish.
Cottage cheese.
Eggs (especially the whites).
Chicken briast (boneless skinless).
Turkey briast (boneless skinless).
Lean beef.
Low fat or no fat cheese.
Milk protein isolate.
Whey protein.
Soy protein.
Essentially most any other source of protein so long as it is low in saturated fat and carbohydrates.
Carbohydrates:
Sweet potatoes.
Oats.
Oat meal, oat bran, oat bran cereal.
Bran cereal.
Brown rice.
Wheat bread (try to limit to 2 slices per day).
Beans.
Low fat popcorn (low fat butter spray makes this a delicacy).
Fruits (limit to 2-3 servings per day).
Malto dextrin (during workout).
Dextrose (during workout)
Vegetables.
Stay away from refined grains and anything that says “enriched” or “high fructose corn syrup” on the label!
Fat:
Omega 3 capsules (i.e. fish oil capsules).
Flax seed oil.
Primrose oil.
Borage oil.
Olive oil.
Nuts (limit to 1 serving per day), peanut butter (as long as it does not contain hydrogenated oils).
Egg yolks.
Fish (salmon especially).
All other fat should come as a by-product of your carbohydrate and protein intake.
Protein:
Tuna or most any fish.
Cottage cheese.
Eggs (especially the whites).
Chicken briast (boneless skinless).
Turkey briast (boneless skinless).
Lean beef.
Low fat or no fat cheese.
Milk protein isolate.
Whey protein.
Soy protein.
Essentially most any other source of protein so long as it is low in saturated fat and carbohydrates.
Carbohydrates:
Sweet potatoes.
Oats.
Oat meal, oat bran, oat bran cereal.
Bran cereal.
Brown rice.
Wheat bread (try to limit to 2 slices per day).
Beans.
Low fat popcorn (low fat butter spray makes this a delicacy).
Fruits (limit to 2-3 servings per day).
Malto dextrin (during workout).
Dextrose (during workout)
Vegetables.
Stay away from refined grains and anything that says “enriched” or “high fructose corn syrup” on the label!
Fat:
Omega 3 capsules (i.e. fish oil capsules).
Flax seed oil.
Primrose oil.
Borage oil.
Olive oil.
Nuts (limit to 1 serving per day), peanut butter (as long as it does not contain hydrogenated oils).
Egg yolks.
Fish (salmon especially).
All other fat should come as a by-product of your carbohydrate and protein intake.
Resources
(Please note that resources submitted by myself will only be ones which I find trustworthy)
Spoiler
http://www.youtube.com/user/strengthcamp?feature=g-user-u - A channel run by Elliot Hulse. I've been following this channel for a while now and I have to say that he provides the most trustworthy advice and the best explanations compared to others (should also note that his channel is aimed at strength training, however he does cover some bodybuilding advice and a lot of the information he provides can be useful to those who aren't interested in working out at all).
http://www.youtube.com/user/twinmuscleworkout?feature=g-user-lik - This ones a bit more hit or miss. Their subscriber base does come off as very immature which I feel does influence their content, but they still have some good advice. (Bodybuilding)
http://www.youtube.com/user/scooby1961?feature=g-user-u - Good for those who workout at home. Can be a bit bias sometimes, but his information is sound enough. (Bodybuilding)
http://www.youtube.com/user/strengthproject?feature=g-user-u - Gymnastics, parkour, those kind of things. (Motor fitness)
http://www.brianmac.co.uk/conditon.htm - For anyone interested in the components of fitness.
Submitted by Holy Assassin:
http://www.simplyshredded.com/ - Fitness website, as well as online store.
http://www.youtube.com/user/JDCav24?feature=CAQQwRs%3D - Youtube channel ran by celebrity fitness trainer Jeff Cavaliere.
http://www.youtube.com/user/QuestProductionsLLC?feature=g-u-u - Youtube channel ran by fitness model Greg Plitt
Submitted by Cryptoparrot
http://www.bodybuilding.com/exercises/ - A warning, this site had to recall a batch of their supplements not too long ago for being laced with steroids. However, their information is generally quite good.
http://www.youtube.com/user/strengthcamp?feature=g-user-u - A channel run by Elliot Hulse. I've been following this channel for a while now and I have to say that he provides the most trustworthy advice and the best explanations compared to others (should also note that his channel is aimed at strength training, however he does cover some bodybuilding advice and a lot of the information he provides can be useful to those who aren't interested in working out at all).
http://www.youtube.com/user/twinmuscleworkout?feature=g-user-lik - This ones a bit more hit or miss. Their subscriber base does come off as very immature which I feel does influence their content, but they still have some good advice. (Bodybuilding)
http://www.youtube.com/user/scooby1961?feature=g-user-u - Good for those who workout at home. Can be a bit bias sometimes, but his information is sound enough. (Bodybuilding)
http://www.youtube.com/user/strengthproject?feature=g-user-u - Gymnastics, parkour, those kind of things. (Motor fitness)
http://www.brianmac.co.uk/conditon.htm - For anyone interested in the components of fitness.
Submitted by Holy Assassin:
http://www.simplyshredded.com/ - Fitness website, as well as online store.
http://www.youtube.com/user/JDCav24?feature=CAQQwRs%3D - Youtube channel ran by celebrity fitness trainer Jeff Cavaliere.
http://www.youtube.com/user/QuestProductionsLLC?feature=g-u-u - Youtube channel ran by fitness model Greg Plitt
Submitted by Cryptoparrot
http://www.bodybuilding.com/exercises/ - A warning, this site had to recall a batch of their supplements not too long ago for being laced with steroids. However, their information is generally quite good.
Final words
Good luck in achieving whatever your fitness goals are
If this thread is of interest to a lot of people feel free to turn it into a regular thing.
Also - please point out anything I may have missed or got wrong in this post.
