Fitness and Health

[Temojin]

I have noticed that many mates here are eager to know more about fitness and related issues so I have decided to make a thread for the same. I will be more than happy to answer any questions regarding the same.

[panicslayer]

Your thread has been approved and visible to the public now. Hope you won't post any sort of external links and you won't try to initiate some business activity. Thread will remain open till you obey the rules and keep helping the members

Thank you

[Temojin]

Cheers mate

[sidrulz]

I have noticed that many mates here are eager to know more about fitness and related issues so I have decided to make a thread for the same. I will be more than happy to answer any questions regarding the same.

u a doctor?

[Temojin]

No! Son of doctors It is about training and fitness, should I get the name changed to that instead of fitness and health?

[Temojin]

I have a habit to study-apply, study-apply and then study-apply knowledge about fitness, health, training and issues regarding them. Being into working out for long and also having an easy access to doctors, I have done it for my mates yet here a thread by the name bodybuilding was started and it was not totally focused at bodybuilding and many mates asked me questions about training, fitness and health that I decided to make this thread. Lets see if any mates here need advice for the same.
cheers.

[sidrulz]

alrite..so lets get started with the basic problem first.how to reduce fat from the belly with minimum efforts?i believe unless the fat layer goes away,no point of thinking about the abbs

[awais.9]

alrite..so lets get started with the basic problem first.how to reduce fat from the belly with minimum efforts?i believe unless the fat layer goes away,no point of thinking about the abbs

thats what i had been looking too as well
but now as em working out n jogging so hope that i will b able to reduce it
though with all the eggs,shakes,carbs, i doubt it........

[Temojin]

The minimum effort is to keep your food intake at normal levels. A normal walk and preferably a little jog or rope jumping. One should also be active throughout the time he is awake because sitting idle is really going to increase fat and slow one's metabolism. It depends upon people if they want to opt for full body exercise or just walking or jogging. Meals should not contain a lot of roti or chawal but a reasonable amount while eating it chewing it to the most. A practice that really works is to concentrate while one is eating and have a certain thought that whatever is being eaten is totally being absorbed and digested by the body and giving energy to it. Mind-muscle connection is really important and it works.

[Temojin]

Pehle questions he bhar maar aur thread start kerne ke baad sab so gaye.

[deel_ee]

@temojin
So its pointless to start working out particularly for abs unless you lose your belly fat? Does a regular work out help you losing weight or not? How to create an optimum balance as i have seen people who work out regularly have to increase their intake as well.

[mohsin129]

so temo bro..as ya know i have been workin out like hell to reduce fat ...you know the workouts before iftaar (one part a day) and cardio alternate days ( after iftaar) ... 5km...

my weight hasnt reduced at all...still 75 kgs... but fat has reduced all over... i am not doing any targeted belly/ab exercises... do you think i shud be doing those ?

and if u cud pls design me a workout for chest and arms...that would reduce fat and gimme definition like i want... a workout routine that is... exercises with sets pls...

P.S i do understand all the fitness jargon so u can write freely

[Temojin]

@temojin
So its pointless to start working out particularly for abs unless you lose your belly fat? Does a regular work out help you losing weight or not? How to create an optimum balance as i have seen people who work out regularly have to increase their intake as well.

It is not totally pointless. You had asked me the easiest possible way so I thought of one which wouldn't take much toll on one's psychological barriers. I always emphasize upon core strength as it is the thing that makes the difference between a fit and an unfit person along with some other factors. If a boxer doesn't have a stronger core, he would nearly die after two rounds. There is an example for this. Have you seen those Olympic weightlifters? Their abs are twice or even stronger than those of bodybuilders but their abs don't show up shredded. Abdominal exercises don't always mean a ripped midsection. I hope you get my point.
Working out to get fit is the optimum goal one should have rather than having a magazine cover body because that takes more than just eating right and working out regularly. There are many genetic and photoshop factors involved which we don't consider
One has to increase food intake while working out because then body needs it. I always give an example that to run a ferrari, you need premium fuel. Regularly working out is the option which keeps an individual in shape as well as fit. And yes there is a program for everyone.

[Temojin]

so temo bro..as ya know i have been workin out like hell to reduce fat ...you know the workouts before iftaar (one part a day) and cardio alternate days ( after iftaar) ... 5km...

my weight hasnt reduced at all...still 75 kgs... but fat has reduced all over... i am not doing any targeted belly/ab exercises... do you think i shud be doing those ?

and if u cud pls design me a workout for chest and arms...that would reduce fat and gimme definition like i want... a workout routine that is... exercises with sets pls...

P.S i do understand all the fitness jargon so u can write freely

Didn't you adhere to the plan I had given you for Ramadan including the maximum rep force technique? You had mentioned pain in your achilles tendon for which I had asked you to get to an orthopedic surgeon. Has it warded off itself?
For chest, you would need to paste your pictures here or tell me which part of your chest lacks in mass and definition. I am asking it because you must be familiar with the pectorals. For definition in arms, would you like that famous bicep pose to be good or do you need the three heads of your triceps to be in good shape too?
You should be doing core work because at one place your development whether it is fitness and stamina oriented or gain oriented, will halt. The best you can do it to get a sledge hammer and an old truck or tractor tire and hammer it with full force (keeping its recoil in mind). Go with the workout for full 10 minutes initially. Do as many reps as you can with good control while taking rest in between sets but should not get to an easier level at all.
Another gem of an exercise for you and all is to take a big pillowcase, fill sand inside it (Around 10-20 kgs depending upon strength levels) and hold it in front of you while the fingers of both hands are clasped. Hold it like this and start walking with a good straight posture. Keep on doing it for 10-15 minutes taking little rest in between. Do this and the sledgehammer exercise one day a week for the moment and then increase it to twice a week. Your strength and fitness levels will inshaAllah sore up. These will also help you overcome the weaknesses throughout the muscle groups of your body while you would be able to sprint faster, do more on bench and military presses and get definition for sure.

[awais.9]

MASHALLAH did 14 push ups last nite in a row

[Temojin]

MASHALLAH did 14 push ups last nite in a row

Thats good! You will still get stronger after Ramadan inshaAllah. Work this way on your pull ups/chin ups too or do you still find them difficult? Where do you do them? At home or outside? There is a simple solution to it. Get on a chair or any support beneath the place/bar you do your chins/pulls. Stand on it while you grab the bar and pull with your arms but when you need support push with your legs a bit. It will be like you are hanging with it but resting your legs while they are limp on the support. The time you need support, just support your weight only to the least extent so your arms would be bearing much of the weight. Do as many as you can this way. This will build strength up in your arms.

[bango]

Finally something many would connect to!

I'm here for a crash course to put of those extra 4-5kgs many of us put on due to laziness. It takes atleast a good 2 month's walk of around 6-8km every day to put them off.

Any shortcut which makes it vanish in like 2 weeks? I'm not afraid to walk more, I can't run 8km without panting and bursting my lungs since I'm a hopeless smoker.

Is there some solution? any hope? Or is the light at the end of the tunnel actually a train? ))))

[awais.9]

Thats good! You will still get stronger after Ramadan inshaAllah. Work this way on your pull ups/chin ups too or do you still find them difficult? Where do you do them? At home or outside? There is a simple solution to it. Get on a chair or any support beneath the place/bar you do your chins/pulls. Stand on it while you grab the bar and pull with your arms but when you need support push with your legs a bit. It will be like you are hanging with it but resting your legs while they are limp on the support. The time you need support, just support your weight only to the least extent so your arms would be bearing much of the weight. Do as many as you can this way. This will build strength up in your arms.

i do push ups in park........still cant do pull ups n just one chin up.about the support thing i saw that in a video but how to find support in a park,n pull up isnt possible at home without the handle that is required for it.....
but there is sumthing in park,i will try supportive pull ups with that

[awais.9]

Finally something many would connect to!

I'm here for a crash course to put of those extra 4-5kgs many of us put on due to laziness. It takes atleast a good 2 month's walk of around 6-8km every day to put them off.

Any shortcut which makes it vanish in like 2 weeks? I'm not afraid to walk more, I can't run 8km without panting and bursting my lungs since I'm a hopeless smoker.

Is there some solution? any hope? Or is the light at the end of the tunnel actually a train? ))))

well after ramzan u can try hiking thats simply awesome,last year when i used to go for hiking,that reduced my weight very quickly........

[wik_a]

well after ramzan u can try hiking thats simply awesome,last year when i used to go for hiking,that reduced my weight very quickly........

There is only one pahari in Lahore which is shimla pahari and that isn't worth hiking.