dazzagreener Posted January 3, 2013 Report Share Posted January 3, 2013 Hello as alot of you may doing as its the new year are thinking about starting the gym again. Iv started the gym today and want to use it to improve my trials strength and fitness so has any one got any tips that I can use to help me on my way. Also some diet tips would be good as I want to lose a few pounds. Cheers Quote Link to comment Share on other sites More sharing options...
frogger Posted January 3, 2013 Report Share Posted January 3, 2013 Cycle + row + lower your refined carb/sugar intake = body like a god 1 Quote Link to comment Share on other sites More sharing options...
b40rt Posted January 3, 2013 Report Share Posted January 3, 2013 light weights, lots of reps. Quote Link to comment Share on other sites More sharing options...
billycraig Posted January 3, 2013 Report Share Posted January 3, 2013 Hello as alot of you may doing as its the new year are thinking about starting the gym again. Iv started the gym today and want to use it to improve my trials strength and fitness so has any one got any tips that I can use to help me on my way. Also some diet tips would be good as I want to lose a few pounds. Cheers Rule number 1 about diet club is don't go to diet club. Any form of diet will slowly degrade the metabolism over time (cold hands, feet and general low body temp are signs of low metabolism). So if anyone recommends low calorie, low fat, low carb, paleo...its an endless list, ignore them and just make sure you eat regularly (5x's a day if poss but its more important that you stick to a routine), eat enough (starvation and being lean are not the same thing, a starved body will store body fat as a means of survival). Look at packets and if you don't know what the ingredients are (guar gum etc) then its not really something you should be eating. Good luck and Happy New Year Quote Link to comment Share on other sites More sharing options...
billycraig Posted January 3, 2013 Report Share Posted January 3, 2013 light weights, lots of reps. Or appropriate weight, high reps. Lots of people fall into the trap of picking up a weight thats light and doing 15-30 reps and wondering why they never get any results. No matter what the rep range the last 1-2 reps need to be very hard i.e you could probably manage 1 or maybe 2 more. No end of times I found people doing 30 reps with a weight and when I asked them to continue they'd still be going at 60-80 reps as the weight was just too light. Know what energy system your trying to work in and use it. Programming is the most important part (after eating) in training, without it your just lifting a bunch of weights with no real idea what your doing or why your doing it. For trials I'd suggest most sections are going to take no longer than 60 seconds so maybe train with that in mind. 3-0-3 tempo (so 1 reps takes 6 seconds), 10 reps (60 seconds) and ensure the weight is appropriate in that your only able to lift in maybe 1 more time after your 10 and you can maintain good technique. Set a stop watch and if it takes less than 60 seconds (or whatever you decide) then your cheating. I've programmed someones workout before then found them lifting twice as much weight the next day except they couldn't keep to the timing. Less time under tension = less weight lifted. Eat well, train clever and remember, strength and fitness comes during the recovery not during the workout so make sure you rest and recover adequately. Quote Link to comment Share on other sites More sharing options...
frogger Posted January 3, 2013 Report Share Posted January 3, 2013 Any form of diet will slowly degrade the metabolism over time (cold hands, feet and general low body temp are signs of low metabolism). So if anyone recommends low calorie, low fat, low carb, paleo...its an endless list, ignore them and just make sure you eat regularly (5x's a day if poss but its more important that you stick to a routine) A diet is defined as the 'kinds of food that a person, animal, or community habitually eats'. Following a different eating style like 'low carb' or 'paleo' is simply a different way of eating to what a person may normally eat, it doesn't mean they have to eat less and saying that all diets will slow metabolism is simply not true. Telling someone to eat regularly as much as 5 times a day can be bad if they don't pick the right stuff. Some people will buy 'low fat' but high in sugar foods and eating that 5 times a day is not good specially if they have diabetic tendencies! Add exercise into the mix and your metabolism will increase. Absolutely nothing wrong with lowering your intake of refined (white) carbs and sugar intake. Getting rid of those things will generally stabilise your blood sugar peaks and troughs, lower your cravings and if you eat more protein you will feel fuller for longer. Problem is these days too many people fill their plates with filler foods such as pasta/rice/potatoes/white bread. Unless you eat small portions of those things or are a professional endurance athlete type these generally have a bad effect on your body and energy levels. Quote Link to comment Share on other sites More sharing options...
billycraig Posted January 3, 2013 Report Share Posted January 3, 2013 A diet is defined as the 'kinds of food that a person, animal, or community habitually eats'. Following a different eating style like 'low carb' or 'paleo' is simply a different way of eating to what a person may normally eat, it doesn't mean they have to eat less and saying that all diets will slow metabolism is simply not true. Telling someone to eat regularly as much as 5 times a day can be bad if they don't pick the right stuff. Some people will buy 'low fat' but high in sugar foods and eating that 5 times a day is not good specially if they have diabetic tendencies! Add exercise into the mix and your metabolism will increase. Absolutely nothing wrong with lowering your intake of refined (white) carbs and sugar intake. Getting rid of those things will generally stabilise your blood sugar peaks and troughs, lower your cravings and if you eat more protein you will feel fuller for longer. Problem is these days too many people fill their plates with filler foods such as pasta/rice/potatoes/white bread. Unless you eat small portions of those things or are a professional endurance athlete type these generally have a bad effect on your body and energy levels. Pretty tricky to remove or restrict food groups and still ensure you get enough food especially if your on a low carb/higher protein diet, not enough food = decreased metabolism. Handy way to lose weight quickly but once your hormones kick in and make you eat, your new low metabolism will store fat even more efficiently than before. And I stand by my recommendation to eat 5 meals a day, your right though low fat foods can be high sugar but as I mentioned if you don't understand the ingredients don't eat it. Not many people would understand the ingredients of a weight watchers yogurt (crystalline fructose for example) or dough conditioners in bread so ideally they would be eating real foods that they knew what they were. Nothing wrong with sugar either really, the original understanding of diabetes had no basis in physiological chemistry which led to the belief that eating too much sugar caused diabetes. It wasn't until Claude Bernard (1848) discovered our ability to catabolise tissue into sugar that we started to understand that diabetics loose more sugar than they take in. Just this week I've had 3 diabetics visit me on very low carb/sugar diets and one eating disorder patient yet they continue to pass an incredible amount of sugar in their urine despite the eliminating sugar from their diet (the eating disorder one ate just nuts for a period yet had sugar levels high enough to be labelled diabetic and ordered to avoid sugar). As far as exercise goes, some exercise can increase metabolism in particular weight training but stressful exercise such as cardio in the unfit increases mitochondrial damage. Endurance athletes although deemed fit have decreased cellular function highlighted by their low pulse rate and low body temp. The cortisol released during endurance activity raises blood sugar and if glycogen stores are low (said individual may be on low GI, low carb or just plain low calorie diet) then theirs no option but to catabolize tissue. Quote Link to comment Share on other sites More sharing options...
pindie Posted March 30, 2013 Report Share Posted March 30, 2013 Pilates. Quote Link to comment Share on other sites More sharing options...
0007 Posted March 31, 2013 Report Share Posted March 31, 2013 Video games, Porn, potato chips and cookies A few minutes a day on a trials bicycle trying to balance and hop does a lot for your core and as an added bonus it helps low speed balance on your moto bike And you might not even realize you are exercising (til the foot and hand cramps set in) Quote Link to comment Share on other sites More sharing options...
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