Welcome to the Work Out Thread!
This is a thread for gamers that also work out or do any other type of fitness.
The more common folk in here which can share some experience: flip-it3, ZombieNinjaPanda, Rage as well as other members.
The goal of this thread is to share our experiences of working out/fitness with each other, everyone is welcomed to join into the conversation. Some common tips/advice: For beginners:
looking for a new routine a simple basic 5x5 (5sets of 5reps) of bench press, squat and dead lift. You can also post asking for advice for help to construct a work out routine for yourself. NOTE:
There are various methods and routines that can work, it's based on what works best for you.
- work on your form for the movement to prevent injury, so use light weight initially
- make sure you get enough rest, recovery is very important
- protein intake in most cases need to be increased, general recommendation is 0.7-1.0g of protein per pound of body weight.
Ex. if you weighed 180lbs, that would mean a daily protein intake of 126-180g.
- supplements aren't magic, they are not necessarily needed. Hard work/consistency is what will change you. Supplements only assist.
For those losing or gaining weight, it's pretty much all about Calories In vs Calories Out:
Basal Metabolic Rate (BMR): the number of calories you'd burn if you stayed in bed all day. Here is a calculator to estimate your BMR: http://www.bmi-calculator.net/bmr-calculator/
How working out can make it easier to lose weight without starving:
ex. If your average maintenance daily caloric intake was 2300 calories. without working out
Maintenance = 2300
Reduce daily food calories by 500 with working out
Maintenance = 2300
Workout burns = 300 calories
Reduce daily food calories by 200
Both burn 500 calories x 7 days = 3500 calories = 1lb of fat
But working out will allow you to eat closer to your maintenance and it won't be as big of a challenge to reduce food calories.
Here are some tutorial videos on the "Big 3" (Bench Press, Squat and Dead Lift)
Here is my own personal 12 month transformation post to help others starting out: http://forums.n4g.com/fb.ashx?m=1104020
(I will continue to add to this OP)
<message edited by flip-it3 on Tuesday, February 12, 2013 6:38 PM>