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2014 Go hard or stay yo a$$ home fitness thread

 
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EPITOME View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote EPITOME Quote  Post ReplyReply Direct Link To This Post Posted: Apr 28 2014 at 8:47pm
Originally posted by Kimoraaa Kimoraaa wrote:

I'm late to the party but joining yall for the final 8 months Big smile

welcome!Big smile


bootcamp finished
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Post Options Post Options   Thanks (0) Thanks(0)   Quote ThatGurlD Quote  Post ReplyReply Direct Link To This Post Posted: Apr 28 2014 at 8:52pm
Originally posted by Kimoraaa Kimoraaa wrote:

I'm late to the party but joining yall for the final 8 months Big smile
+ 1

I finally got everything in my life just how I want it but I caught a glimpse of myself in the mirror like hell nah!  Gurl been on the grind and apparently snacking the whole time.  Time out for these extra pounds.  Did all 3 workouts today.  Got three more set up for tomorrow.  Morning walk to the lake again.  Pilates in the afternoon and group run in the evening.  

The other things I'm doing at the advice of my naturopath are 12-14 hour fasts daily.  You stop eating at say 7 p.m. and don't eat again until 7-9 a.m.  He also said 20 minutes of sprinting intervals will be just as effective as my hour-long runs.  I use a polar ft60 heart rate monitor and apparently he's right.  

I always thought walking was lame but the percentage of calories burned from fat is way higher for me walking than running.  
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Post Options Post Options   Thanks (0) Thanks(0)   Quote EPITOME Quote  Post ReplyReply Direct Link To This Post Posted: Apr 28 2014 at 9:55pm
Originally posted by ThatGurlD ThatGurlD wrote:

Originally posted by Kimoraaa Kimoraaa wrote:

I'm late to the party but joining yall for the final 8 months Big smile
+ 1

I finally got everything in my life just how I want it but I caught a glimpse of myself in the mirror like hell nah!  Gurl been on the grind and apparently snacking the whole time.  Time out for these extra pounds.  Did all 3 workouts today.  Got three more set up for tomorrow.  Morning walk to the lake again.  Pilates in the afternoon and group run in the evening.  

The other things I'm doing at the advice of my naturopath are 12-14 hour fasts daily.  You stop eating at say 7 p.m. and don't eat again until 7-9 a.m.  He also said 20 minutes of sprinting intervals will be just as effective as my hour-long runs.  I use a polar ft60 heart rate monitor and apparently he's right.  

I always thought walking was lame but the percentage of calories burned from fat is way higher for me walking than running.  

What are the benefits of this? I do this now naturally
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Post Options Post Options   Thanks (1) Thanks(1)   Quote ThatGurlD Quote  Post ReplyReply Direct Link To This Post Posted: Apr 28 2014 at 10:08pm

Skip to 1:45



Edited by ThatGurlD - Apr 28 2014 at 10:10pm
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Post Options Post Options   Thanks (0) Thanks(0)   Quote ThatGurlD Quote  Post ReplyReply Direct Link To This Post Posted: Apr 28 2014 at 10:10pm
You can also look at fasting or fasted cardio
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Post Options Post Options   Thanks (0) Thanks(0)   Quote afrokock Quote  Post ReplyReply Direct Link To This Post Posted: Apr 29 2014 at 12:49am
When I can, I always do fasted cardio

Always.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote BBpants Quote  Post ReplyReply Direct Link To This Post Posted: Apr 29 2014 at 2:47am
I been going strong all week. Iz so proud.






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Post Options Post Options   Thanks (0) Thanks(0)   Quote msjaim2 Quote  Post ReplyReply Direct Link To This Post Posted: Apr 29 2014 at 5:14am
Also try a foam roller..i use it after working out. it'll break up the lactic acid in your muscles. I got mine from a local marshalls. You can also find them at tjmaxx for <$15
Originally posted by JoliePoufiasse JoliePoufiasse wrote:

Originally posted by EPITOME EPITOME wrote:

Originally posted by JoliePoufiasse JoliePoufiasse wrote:

Is there a trick to keep on exercising over sore thighs?
I just started working out seriously again and my trainer devised a regimen with a lot of squats. I still have one workout to go this week but yesterday my legs wanted to give up on me. Not sure they'll get through another set.

Nope. Just fight through it & it'll get better.  The way to get over soreness is not to rest but to keep working out.  It sucks.

Bootcamp this morning finished.


Girl, I did just that yesterday. I left the gym walking on one leg, lol. My right thigh told me to go fucc myself three times! I woke up less sore this morning though. I may even attempt it again today!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote EPITOME Quote  Post ReplyReply Direct Link To This Post Posted: Apr 29 2014 at 8:47am
ooo--I have done this ...kinda....but idk if that works for me since I have felt faint while spinning...spinning is at noon and sometimes I won't eat until then...every once in awhile I feel faint or like I need to vomit....
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Post Options Post Options   Thanks (0) Thanks(0)   Quote goodm3 Quote  Post ReplyReply Direct Link To This Post Posted: Apr 29 2014 at 9:46am
Originally posted by EPITOME EPITOME wrote:

Originally posted by ThatGurlD ThatGurlD wrote:

Originally posted by Kimoraaa Kimoraaa wrote:

I'm late to the party but joining yall for the final 8 months Big smile
+ 1

I finally got everything in my life just how I want it but I caught a glimpse of myself in the mirror like hell nah!  Gurl been on the grind and apparently snacking the whole time.  Time out for these extra pounds.  Did all 3 workouts today.  Got three more set up for tomorrow.  Morning walk to the lake again.  Pilates in the afternoon and group run in the evening.  

The other things I'm doing at the advice of my naturopath are 12-14 hour fasts daily.  You stop eating at say 7 p.m. and don't eat again until 7-9 a.m.  He also said 20 minutes of sprinting intervals will be just as effective as my hour-long runs.  I use a polar ft60 heart rate monitor and apparently he's right.  

I always thought walking was lame but the percentage of calories burned from fat is way higher for me walking than running.  

What are the benefits of this? I do this now naturally


Intermittent Fasting: copied from Bodybuilding.com 

A Guide to Intermittent Fasting

What is Intermittent Fasting?
Intermittent Fasting is the practice of eating your days calories in a time window. The general belief is to fast for atleast 16 hours and consume food 8 hours at most. Some people even lower their time periods to 4-6 hours, personally I go anywhere from 5-6. If you still don't understand I will use my set-up as an example. You can set yours up however benefits you.

-I wake up around 9-10 and eat nothing with calories. (I drink coffee occasionally) 
- work out at 12:30 with cardio afterwards ( I drink BCAA pre and post workout)
- Leave around 1:45
- Eat at 2:30
- Finish eating anywhere from 7:30-8:30
- Go to sleep around 12:30-1:30

You do not have to eat right after you're done working out or after cardio. I do cardio after every workout and generally wait 1 hour after cardio to eat, to give my body more time to burn fat


Why Should I fast? Won't I lose muscle if I don't eat?
To put it simply, No. You will not lose muscle while intermittent fasting unless you completely ignore your calorie intake and macros which would happen even if you weren't fasting. Actually contrary to popular belief fasting actually preserves muscle and i'll attempt to explain why. Believe it or not we are animals just like the rest of the world. We weren't meant to wake up and just eat food. Where would this food come from? We would hunt to get food and then binge eat not knowing when the next meal would be.

So we do our training fasted, and then consume calories afterward. Which makes are body create a need for nutrients and building muscle. Our bodies adapt to whatever is necessary for survival; so by intermittent fasting we make our bodies feel like lifting is important in order to get nutrients and survive.

Why not just eat 6 times a day? Mom told me breakfast was the most important meal of the day.

Six meals a day was thought to be the best because people thought it would provide a steady flow of Amino-acids. When your body is always burning food, it doesn't make burning fat for energy a priority. If your body could talk it would say something like this "Why would I burn fat if I could just burn this ****load of oatmeal, steak, and beans I just ate?" Truth is 6 times a day is inferior to IF for many reasons. 
-IF creates a physical need
- Preserves Lean Muscle
- Helps burn fat and make gains
- Increases metabolism
- Increase HGH
and so much more

What are BCAA? Do I need them?
BCAA stands for Branch Chain Amino Acids which help preserve muscle even more. These are commonly used while doing IF because people still have the fear of losing muscle. They are not at all necessary if you can calculate macros and calories but have benefits to using them. If you want to use them make sure you find a supplement with 0 calories and take it before, durring or after your workout (depending on supplement) On rest days you can even take them before bed.


So when do I eat Casein products?

Try to eat casein products at the beginning of your eating window, right after you break your fast. Since they take a long time do digest

But wait I have supplements? When do I take them?
Take all supplements like multivitamins and fish oil an hour after you start your fast. If your eating windows is 8 hours you can spread them out if you want , but generally take them all at the same time an hour after starting. (So if i have 3 pills of multivitamins for the day, take them all at the same time)

Supplements like fatburners, green tea, L-Carnatine (that help with fat loss) should be taken durring the fast before you lift Unless it tells you specifically not to do so 

Sounds cool. So how should I lift?
It is recommended to lift heavy. Use all core lifts do not exceed 8 reps. (Squats, Deadlifts bench, Millitary Press, Bent Over Rows.) Especially for upper body, 6 reps is the general number of repetitions. Add in your accessories but still keep it relativley heavy.


When do I do cardio?

It is recommended you do your cardio after lifting so you have all your energy for the weights. 15-30 minutes of powerwalking or a light jog

Something comes up that interferes with my schedule! Help?
Don't worry its not the end of the world. Just eat within 4-8 hours that day whenever possible and fast the rest of the day. Then get back on schedule when you can,


So what about insulin sensitivity? I've heard it does something to insulin 
Intermittent Fasting causes insulin sensitivity which sounds scary but is actually beneficial.

http://www.leangains.com/2010/09/fas...nsitivity.html

Insulin sensitivity refers to how your body responds to the hormone insulin, and is directly related to how productively it handles the carbohydrates that you consume. Those with high sensitivity (fast response) have better blood sugar regulation, allowing the body to store glucose in muscle tissue rather than in those fatty love-handle areas.
-southparkbbb

So How do I get started
- Calculate your calories http://www.1percentedge.com/ifcalc/
- Set up a schedule
- Start fasting 
- Feel the benefits.

If you want anymore information visit http://www.leangains.com/ It's probably the best IF webstie out there.

Studies

Fasting Myths - http://www.leangains.com/2010/10/top...-debunked.html

Benefits of Intermittent Fasting- http://www.thepaleomom.com/2012/06/b...t-fasting.html

Intermittent Fasting for Health- http://www.ridiculouslyextraordinary...ttent-fasting/

Maintaining Low BodyFat with Intermittent Fasting-
http://www.leangains.com/2010/03/mai...-body-fat.html

Intermittent Fasting for Disease Prevention- http://mikrobiologie.uni-graz.at/leh...mJClinNutr.pdf

Intermittent Fasting for Weight Loss- 
http://fitness.mercola.com/sites/fit...h-hormone.aspx

Clients from Leangains using Intermittent Fasting Results-
http://www.leangains.com/search/label/Client%20results


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