RJ 10 Commandments of Fitness

  • Posted by a hidden member.
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    Jul 08, 2008 10:23 AM GMT
    What are they?

    I have a 6 month goal in mind to be significantly more fit than I am today. I have weight to lose, muscle to build, bad habits to break, etc. As a launching point (and I've been here before), what fitness rules to live by do RJ's have to offer. They need to be short and sweet, and I'll compile the top ten and post when we seem to be through.

    Examples:

    - No fast food
    - Be consistent in training and diet
    - If you fail one day, pick right back up
    - ? glasses of water each day

    …and so on. I'm eager to see what we come up with!
  • GQjock

    Posts: 11649

    Jul 08, 2008 10:44 AM GMT
    1. Be consistent - get to the gym or out on the road everyday
    2. Sweat equity - when you workout always do your best
    3. Muscles need their rest - never workout the same muscle group two days in a row
    4. Aways warm up and cool down
    5. No fast food
    6. Eat at least three good balanced meals a day
    7. Set some goals - doesn't matter if its bigger arms
    or chest... just have something to shoot for
    8. No sabotage - don't go to the gym everyday and then go out drinking every night with your friends
    9. Always make it fun... change the routine, go to different gyms, take classes you never took before but keep it fresh never let working out become a drudge
    10. Be good to yourself... take the compliments when they come, if you have a set back just get back and work that much harder... don't ever get down on yourself
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    Jul 08, 2008 11:46 AM GMT
    Nice job GQ! I didn't expect posters to have 10 each! lol Looks good to me, I wonder what others have to offer now icon_cool.gif
  • GQjock

    Posts: 11649

    Jul 09, 2008 11:05 AM GMT
    Best to have at least 10... of everything icon_wink.gif
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    Jul 12, 2008 8:34 AM GMT
    My top five: ( with maybe a few extra)

    1) Get your ass to the gym. So obvious, but that is the very first step that so many guys with great intentions somehow avoid. ( I was so busy with work, my workout partner cancelled, I was tired, ect.)

    2) Get good advice: Most guys don't. They get advice, but not good advice. Don't read fitness mags. They sell magazines. They feature models who for the most part are on steroids. The advice is canned and mostly useless.

    3) Stick to basics. Bench press, squat, deadlift, pushups, pullups, bicep curls with a straight bar, tricep pushdowns on a cable. Too many guys get caught up in doing funky weird exercises before they even have a base. Build your base, then do single arm dumbell curls on an exercise ball if need be. Wasted time if you ask me, but no one has asked me.

    4) Do cardio. If you want to lose weight, do it first thing in the morning on an empty stomache. But do enough that you can handle lifting weights. Believe me, it takes some cardio to do deadlifts.

    5) Eat right. I am not a food Nazi at all, but I do not put shitty gas in my Porsche. Think about what you eat. It becomes you eventually. Don't give up fun food but make it a smaller % of what you eat. Eat smart. If you want to build muscle, eat protein every few hours, at least. Protein is the brick in a brick wall. You can workout all you want, but to build muscle, which is 70% protein and 30% water, you need protein. Working out without eating enough protein is like hiring a bunch of guys to build a brick wall and not giving them bricks. They will just stand around doing nothing. Protein doesn't have to be expensive powders and shakes. Eggs are perfect food. Eat one an hour and your bloodstream will have enough to work with.

    6) Sweat. Push yourself. Don't say I am going to do X weight for X amount of reps. I NEVER count reps. Ever. Otherwise, I would say I am going to do 8, do 8, and rack it and say I did what I wanted to do. And my muscles would say, "Thanks, we handled that. Piece of cake." Every set should be taken to failure, every set, because only with failure do the muscles adapt (grow).

    7) Don't think that workouts only happen in the gym. Do pushups randomly throughout the day. Curl anything you happen to be lifting a few times, a gallon of milk, luggage, firewood. Your muscles do not know the difference. Park far away from the grocery store and carry your groceries back to your car. Small, but it all adds up.

    icon_cool.gif Last of all: Be active, walk, run, jog, bike, move furniture. When my friends ask me to help them move, I see an opportunity to use/work my muscles for a few hours.

    8 of 10. Hope it helps.
  • Posted by a hidden member.
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    Jul 12, 2008 8:53 AM GMT
    1) Building muscle is 1/3 gym, 1/3 diet, and 1/3 getting enuf sleep. Amateurs obsess over the gym and ignore 2/3s of the equation. Don't be an amateur.

    2) Don't freak out about ONE meal, ONE snack, ONE exercise, ONE anything. You are on a journey that should be measured in week increments, and lasts for months and years. ONE of anything is not worth thinking about. It's what you do REPEATEDLY that has an effect.

    3) Change it up. Your body is amazingly efficient at avoiding work. You constantly need to re-evaluate what is working and what is not. Nothing will ever work for very long, so get used to change. One of the best pieces of advice I ever heard was: "the best workout is the one you're not doing."

    4) Ignore the scale. It's useless and misleading as a feedback mechanism and will only lead you astray. Your metrics should be the tape measure and the mirror and nothing else. Amateurs obsess over weight. You're optimizing what you LOOK LIKE, not your weight.

    5) Don't obsess about the frequency of workouts. There is nothing inherently superior about "3X" versus "6X" or "2X" or "9X" or "12,345X per week." They all serve different purposes for different people at different times under different regimes.

    6) You are unique. While being a human being allows you to take in general advice about what works for all human beings, at some point, you will have to recognize that your lifestyle, your genetics, your metabolism, your body chemistry, your mental state, etc. are all unique to you and therefore you will need to take everything you hear and adapt it to you -- and nobody will be able to do this for you.

    Oh I could blab all day, but I'm not in the mood to hear myself anymore.

    Good luck!
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    Jul 12, 2008 1:19 PM GMT
    IguanaSFAmateurs obsess over weight


    Oh thank god. I've been worried about why I haven't been putting much weight after the first 3 kilograms in 7 months. icon_confused.gif There are results though, and even though they are not really that noticeable yet, I'm not giving up. icon_razz.gif
  • GQjock

    Posts: 11649

    Jul 12, 2008 1:26 PM GMT
    One word about weight and working out....

    if you're doing what you should be
    goin to the gym and not eating yourself into obesity
    you should never EVER look at a scale

    What you need are honest friends and a full length mirror

    ....and that's it...
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    Jul 12, 2008 1:34 PM GMT
    ^ I happen to disagree with that strongly. But, I guess it depends on your goals. If you're trying to lose weight, the scale is a great motivator. I've worked out before (even with a trainer) for quite some time and he never wanted me to weigh myself. I thought I was making progress, but I had no idea how much, so I got discouraged quickly.

    With my new gym and trainer, he forces me to weigh myself once a week at the gym with him. I have to tell you, the motivation is amazing. When I drop 2-3 pounds in a week, I'm excited beyond believe and want to work harder to keep losing. When I drop a pound or less, I'm discouraged, but motivated to work harder. In either instance, I get feedback from my week of eating and working out and consciously know what's working and what's not. Then I can make adjustments so I'm always progressing towards my goal.

    Also, the on-going knowledge I have that I must weigh in on Wednesday every week keeps me on my toes about always going to the gym (even if I'm tired or whatever) and always eating right.

    I don't know about you guys, but losing 1-2 pounds a week is big for me. I can see that on a scale, but not in the mirror. Even though I'm down 35 pounds, I still feel I look the same in the mirror. So, a mirror is absolutely no motivation for me - it's actually quite the opposite. I'd be thinking, "I'm working my ass off here and I still look the same - what's the point?" But, when I have a number of 35 pounds, I know what I'm doing is working and I just want to work harder to make that number bigger.
  • Run4Life83

    Posts: 207

    Jul 12, 2008 2:25 PM GMT
    I like what iguana said about the equation...

    1. Hydrate -- drink water, teas, something.

    2. Plan out your meals -- I find that I'm much less likely to falter and grab a candy bar if I've got my meals planned out. Plus I'm controlling what goes into them.

    3. Sleep --It's true, your body needs time to rebuild, sleeping for 6-8 hours a night is recommended, I find now that I'm working out more I prefer 8-10.


    Those are my main three, I try and mix up my routine from there, cardio, weights, plyometrics and stretching.
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    Jul 12, 2008 4:28 PM GMT
    halltd saidI happen to disagree with that strongly. But, I guess it depends on your goals. If you're trying to lose weight, the scale is a great motivator.



    I agree with your disagreement icon_smile.gif

    I guess I was tailoring my advice to the OP, not the more general case.

    PS Late edit:

    I do think, tho, that for men, the difference between your chest and waist measurements tells you a lot more about your fitness and general health than the scale does, below, say 20/30 lbs overweight.
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    Jul 26, 2008 2:23 AM GMT
    1) Lift weights and do strength training at least 4 times a week. (I do 5-6.) Be consistent in this.

    2) Do some kind of cardio (running, stairmaster, jump rope) at least 4 times a week. (Again, I do 5-6.) Be consistent in this.

    3) Don't eat -- or rarely eat -- fast food, junk food, fried food, cookies, Twinkies, sweets, etc. Be consistent in this.

    4) Watch the number of calories you take in. Be consistent in this.

    5) Eat fruits and vegetables (lots!) Be consistent in this.

    6) Eat "legitimate" Whole Grain oatmeal, bread and pasta. Be consistent in this.

    7) Think positive and be optimistic. Learn to meditate. Be consistent in this.

    icon_cool.gif Don't smoke, use drugs or drink. A glass of wine or a brewsky once in a while is OK, but that's it. Be consistent in this.

    9) Have lots of friends. And if your relationship is great, even better. If you don't have a relationship, at least have 1 or 2 or 3 close buds in whom you can confide and do things with. Be consistent with your friends and they'll grow to appreciate you.

    10) There are a lot of "dont's" on my list, so let me add this: Life isn't meant to be a grim business. You're supposed to be happy, so be kind to yourself. Kind, but sensible.

    Be consistent in this.
  • Posted by a hidden member.
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    Jul 26, 2008 2:31 AM GMT
    I only have 2

    Do what you need to do.

    Don't make up hard and fast rules of what to do because every living thing changes.
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    Jul 26, 2008 3:17 AM GMT
    Thou shalt purge thy body of the half gallon of Haagen Dazs thou hast shamefully stuffed thy face with whilst watching Steel Magnolias yet again.

    Thou shalt not covet thy workout partner's bulbous buttock regions unless he accidentally brushes them against thine sinful naughty bits whilst spotting him doing squats.
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    Jul 26, 2008 3:19 AM GMT
    RBY71 saidThou shalt not covet thy workout partner's bulbous buttock regions unless he accidentally brushes them against thine sinful naughty bits whilst spotting him doing squats.


    Someone had a good workout today icon_biggrin.gif
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    Jul 26, 2008 3:27 AM GMT
    iguanaSF said
    RBY71 saidThou shalt not covet thy workout partner's bulbous buttock regions unless he accidentally brushes them against thine sinful naughty bits whilst spotting him doing squats.


    Someone had a good workout today icon_biggrin.gif


    Well, I have a vivid imagination and I sometimes pretend the leg press machine or squat rack is my workout partner............