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My exercise philosophy

Benshapiro
Posts: 3,928
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1/29/2016 11:28:36 PM
Posted: 10 months ago
Switch up your workouts.

Let your muscles be as relaxed but as focused as possible during your workouts.

Do short distance sprinting and long distance running.

Mindfulness or psychoanalysis allows you to persevere through intense workouts.

With weights: Do bulk workouts with heavy weights/low reps. Improve general strength and endurance with medium weights (med reps/med weight), and improve endurance with light weights/high reps.

Don't rest more than 1 min 30 seconds between sets.

Always keep a record of your running times, weight amounts and reps to keep track of progress.

Eat high quality carbs and a moderate level of protein within 30-45 minutes after your workout (50g carbs 12g protein).

Calisthenics should be your primary means of exercise. Lots of push-ups, sit-ups, and pull-ups.

Eat too many servings of fruits and vegetables. Gets lots of colors. An ideal plate of food includes something from every food group. (Nuts/seeds, fruit, vegetables, lean meat, brown rice. Beans)

55% carbs, 25% fats, 20% protein is ideal.

No excuses.

Channel negative energy into fuel for workouts.
Benshapiro
Posts: 3,928
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1/29/2016 11:30:14 PM
Posted: 10 months ago
Weights: do reps until failure. If you think you can't do the last rep do it anyway until you fail. Never limit yourself.
Benshapiro
Posts: 3,928
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1/29/2016 11:33:03 PM
Posted: 10 months ago
Don't use exercise as a means for looking fit. Use it as a means for accomplishing challenges. You'll always benefit more.
Benshapiro
Posts: 3,928
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1/30/2016 12:51:38 AM
Posted: 10 months ago
Drink lots of water throughout the day

No alcohol

Eat 4-6 smaller meals throughout the day to stabilize blood glucose
Benshapiro
Posts: 3,928
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1/30/2016 12:56:46 AM
Posted: 10 months ago
You shouldn't bounce while you run. Glide. Use the least amount of energy possible to get you from point A to point B as quickly as you can.
Benshapiro
Posts: 3,928
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1/30/2016 1:12:55 AM
Posted: 10 months ago
Have long term fitness goals and center your workouts on achieving them.

If you don't surpass your previous workout performance after full recovering then do extra reps or run more laps to compensate.
Benshapiro
Posts: 3,928
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1/30/2016 1:39:01 AM
Posted: 10 months ago
If you listen to music, be your own energy source. Let the music follow you rather than you following the music.

Err on the side of caution when you're feeling joint or ligament pain. Immediately cease the exercise and begin next time with a much lighter weight to see if the pain is still there.

Always use correct form. Try switching between the following movements: slow on the way down but explosive on the way up, slow on the way down and slow on the way up, and holding stress positions for as long as you can. People new to working out should always focus on slow movements to perfect form.
Benshapiro
Posts: 3,928
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1/30/2016 1:46:20 AM
Posted: 10 months ago
My long term fitness goals

Cardio:

1 mile under 5:00
10 miles under 1:30:00

Calisthenics:

100 push-ups/2 min without touching body to the ground
100 sit-ups/2 min
40 consecutive pull-ups
One 1-arm pull-up
1000 body squats no time limit

Weights:

Bench 315
Squat 400
skipsaweirdo
Posts: 1,861
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1/30/2016 8:12:09 AM
Posted: 10 months ago
At 1/30/2016 12:51:38 AM, Benshapiro wrote:
Drink lots of water throughout the day

No alcohol

Eat 4-6 smaller meals throughout the day to stabilize blood glucose
They say the best formula is multiply what weight you are suppose to be by 10, Divide by 6. Whatever that number is eat that many calories 6 times a day. Stay away from white rice and pasta and colas.
I happen to like white rice and pasta and the occasional Dr.Pepper. So screw that part of the diet, lol
Benshapiro
Posts: 3,928
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1/30/2016 4:11:05 PM
Posted: 10 months ago
At 1/30/2016 8:12:09 AM, skipsaweirdo wrote:
At 1/30/2016 12:51:38 AM, Benshapiro wrote:
Drink lots of water throughout the day

No alcohol

Eat 4-6 smaller meals throughout the day to stabilize blood glucose
They say the best formula is multiply what weight you are suppose to be by 10, Divide by 6. Whatever that number is eat that many calories 6 times a day. Stay away from white rice and pasta and colas.
I happen to like white rice and pasta and the occasional Dr.Pepper. So screw that part of the diet, lol

That's a good rule of thumb. If you're heavily exercising, like intense weight training or long distance running, you should increase your caloric intake to compensate (if your goal is to maintain the weight you're at).

Moderation is key. There aren't really any "bad" foods aside from the ones that give you allergies. Some foods are nutrient-poor but carbohydrate rich (many processed foods) so should be eaten very seldomly.
Benshapiro
Posts: 3,928
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1/30/2016 4:13:12 PM
Posted: 10 months ago
Always do the workout you'd rather not do. Our inclination is to do what's easiest. If you choose the workout that's harder you'll benefit much more.
Benshapiro
Posts: 3,928
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1/30/2016 5:17:44 PM
Posted: 10 months ago
I used to be much more fit. These were taken when I was 17.

http://i.imgur.com...
http://i.imgur.com...

Now I'm trying to get back into shape. The philosophies that helped me back then are the same ones that I'm using today. For peak fitness I'd recommend nutrition/workout advice from the Navy Seals website. That's where I got my nutrition info from.

https://www.sealswcc.com...
https://www.sealswcc.com...
http://www.navyfitness.org...
Benshapiro
Posts: 3,928
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1/30/2016 5:54:27 PM
Posted: 10 months ago
Navy seal quotes:

"It"s all mind over matter. If you don't mind, it doesn't matter."

"There are two ways to do something: the right way, and again."

"The only easy day was yesterday."

"If it doesn"t suck we don't do it."

"when your mind is telling you you're done, you're really only 40 percent done."
robertdinero
Posts: 18
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2/13/2016 8:29:04 PM
Posted: 9 months ago
I train for powerlifting. Calisthenics wouldn't help me achieve the strength necessary for a meet. What do you think of this?

This should be in "miscellaneous" or "personal" in my opinion.
Benshapiro
Posts: 3,928
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2/26/2016 11:15:39 PM
Posted: 9 months ago
At 2/13/2016 8:29:04 PM, robertdinero wrote:
I train for powerlifting. Calisthenics wouldn't help me achieve the strength necessary for a meet. What do you think of this?

This should be in "miscellaneous" or "personal" in my opinion.

I think specialization in any one area compromises the balance between speed, endurance, and power. Calisthenics are the most even way to compromise between those factors.

I train with weights when I want to increase a specialization (heavy, low rep =power) and light, high rep = speed and endurance). I prefer slow on the way down and explosive on the way up to increase speed.
Benshapiro
Posts: 3,928
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2/26/2016 11:33:13 PM
Posted: 9 months ago
Gains after one month:

--Push-ups--

Jan 19th: 75 push-ups in 2 minutes (without breaking form)

Feb 24th: 112 push-ups in 2 minutes (without breaking form)

GOAL ACHIEVED (100 push-ups in 2 minutes.)

--Pull-ups--

Jan 21st: 20 pull-ups (without letting go of pull-up bar)
Feb 24th: 32 pull-ups (without letting go of pull-up bar)

8 more pull-ups towards my goal of 40 consecutive pull-ups.

--Cardio--

Jan 16th: 1hr 10 minute 4.5 mile time

Feb 20th: 38:30 4.5 mile time

Jan 22nd: 12:45 1.5 mile time

Feb 25th: 10:21 1.5 mile time

Only 1.0 mile time was recorded on Feb 17th (6:35)

1:36 seconds away from a sub 5:00 mile.

Squats and sit-ups are in progress by utilizing other methods (leg lift holds (1hr 12 min max) and seated chair holds (2:10 max).
robertdinero
Posts: 18
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2/28/2016 10:53:36 AM
Posted: 9 months ago
At 2/26/2016 11:33:13 PM, Benshapiro wrote:
Gains after one month:

--Push-ups--

Jan 19th: 75 push-ups in 2 minutes (without breaking form)

Feb 24th: 112 push-ups in 2 minutes (without breaking form)

GOAL ACHIEVED (100 push-ups in 2 minutes.)

--Pull-ups--

Jan 21st: 20 pull-ups (without letting go of pull-up bar)
Feb 24th: 32 pull-ups (without letting go of pull-up bar)

8 more pull-ups towards my goal of 40 consecutive pull-ups.

--Cardio--

Jan 16th: 1hr 10 minute 4.5 mile time

Feb 20th: 38:30 4.5 mile time

Jan 22nd: 12:45 1.5 mile time

Feb 25th: 10:21 1.5 mile time

Only 1.0 mile time was recorded on Feb 17th (6:35)

1:36 seconds away from a sub 5:00 mile.


Squats and sit-ups are in progress by utilizing other methods (leg lift holds (1hr 12 min max) and seated chair holds (2:10 max).

It would be cool to see a video of this.