Since last weeks post on fitness (or lack of it) on SciBlogs*, blag brother Ethan suggested a blag-wide fitness event– lets all talk about our personal ‘fitness’. What we do, why we do it, mistakes we made along the way, even though we are totally amateurs ?
Heres his pretty post ?
My post is going to be primarily directed towards women, but it applies to men too. Doesnt matter whether you want to get big, get small, or just get healthy. *clears throat*
A long time ago in a galaxy right here, I worked out like a Generic Woman. Treadmill. Eliptical. Bike. Aerobics classes. “All you have to do is get skinny, and youll have the body you want!”
Except I didnt.
I was ‘skinny’, but I didnt have the body I wanted, I wasnt healthy, and I had a body fat percentage of ~25%.
‘That side of the gym‘ is scary. No machines. Just benches, cages, and lots and lots of weights. Girls arent taught to lift weights (YOULL GET BULKY!, no, you wont), much less how to lift weights properly. So I hired a personal trainer for a few weeks to teach me how to lift without hurting/killing myself. I had to tell the trainer “I WANT TO LEARN HOW TO LIFT WEIGHTS FOR REALSIES”, cause he assumed I wanted to ‘tone’ with the pink/purple/aqua dumbbells. When the trainer was 100% clear I was 100% serious, he was 100% awesome.
There are four exercises you need to learn how to do well. Make these four exercises your focus (and variations of these four), and everything else is icing (running, bicep curls, tennis, whatever).
These are compound exercises, meaning they not only work a main muscle group, but tons of teeny tiny muscles you never even knew you had.
An example of what I do:
Day 1– Deadlifts (heavy), military press, reverse flys (light)
Day 2– Pull-ups (heavy), lunges, triceps (light)
Day 3– Squats (heavy), dips, rows (light)
Day 4– Bench press (heavy), step-ups, biceps (light)
That doesnt look like much, does it? But if you really mean ‘heavy’, if you are really lifting as ‘heavy’ as you can while still keeping good form, thats all you really can do. Now, my ‘light’ stuff always rotates. When I get bored/hit a plateau, I mix that stuff around. But I always do the four core exercises.
I cut off ~10% body fat just doing that. No cardio. And now that the bf is off, Ive got awesome muscles to show off. No more skinny fat. However, since I got Arnie-man, Ive had to start doing cardio again (energetic pit bull + 3-6 mile run every day = furniture not destroyed by bored dog), so I just eat more :-/
Youll also notice there is no ab work in there either. Compound exercises, baby! All four of those work your abs. No reason to get on the floor.
Whether you need to lose weight or you need to gain weight, everyone can benefit from learning how to do these four exercises. Theyre just hard to start doing cause theyre scary, people are afraid to ask for help, and afraid to look stupid learning how to do the exercises right. I flopped around like a fish for weeks, trying to do my first pull up– who the hell cares what you look like or how light of weight you are using? I swear to god, anyone can do this!
** HI SCIBLAG OVERLORDS! WHY HAVENT YOU GOTTEN BACK TO ME ON ADDING FITNESS/DIET BLAGGERS, LIKE TONS OF READERS WANTED? KTHXBAI.