The anthems Health And Fitness Thread

That hurt to read.

Whats the fastest way to put on 5-10kg? I keep asking about this, but it doesnt seem like Im putting anything on and its bothering me, increased my food intake the last few weeks but nothings happened...

eat properly, 5 times a day small meals tho with a balance of everything carbs, protien and veg.

have you tried supplements like shakes? doing weights to build mass?

Yeah been having 5 or 6 meals a day, makes me full but doesnt give me anything

Not too sure on supplements and stuff, have to have a look there. Havent had time/energy for weights yet, just want to put something on first. Soon as my other job finishes in 3 weeks Ill have more time to sort myself out fitness wise.
thanks

Whoah!

First time ever I have actually had to excercise!

Purchased myself an excercise bike yesterday.

Starting to ride it for half an hour as many nights as I can

Not aiming to loose weight, just want to tone the weight that I have put onto my legs.

Hard work I tells ya

you might not be eating enough calories through out the day

you need to up the protein, and dont eat junk or things with too much sugar!

an weights are what will help you bulk up, as well as protein shakes etc, you can't just bulk up by eating its a combination of both

i purchased an exercise bike on the weekend from michmole so im using it every morning for 30mins, as well as going to the gym 3-4 times a week and doing more cardio and weights... im loving the results that im starting to see

as for the protein stuff i think sang is the best person to advise u of the right stuff

Me too..Hubba hubba!

The Mushashi Protein shakes are best. They don't taste gross.
Buy those P30 and P40 ones.

yeah i get a chocolate mushashi one, its good
I get hungry if i don't have protein before the afternoon, so that helps to kill the urge to eat lots and lots of sugar

We have those at work, i was looking at them a few weeks ago. what do they help with?

Basically it's a meal in a shake. When you're short for time on lunch, the best bet is to down a protein shake.

Protein is one of the building blocks of putting on muscle and mass. The muscle thing will only come into effect if you're doing weights as well. The mass thing will come easily if you dont excercise AT ALL!

Musashi has RTD (ready to drink) drinks in p30 and p40 sizes. P30 comes in the flavors vanilla, strawberry and chocolate. P40 only comes in chocolate and is a bit more expensive but is like finishing a meal.

The better range is Max's RTD's which contain 42% protein. Costs as much as the P40 but better in consistency and not as watery as the Musashi brand. Plus it's much sweeter than the Musashi

Michael, have a look at this link below and it might give you some direction

MAX

Hey guys i need help. I used to go to Fairview Fitness, but as some people may know, that and the fairview park shops have all been taken over by some higher coperate superpower. (I heard they have robots that shoot people). So anyway I need a gym!!

All i really use is free weights, but my budget is pretty tight, and i'd like somewhere close (North East)


bye bye $180 a year gym member ship.

I have a feeling i'm going to get tiny now.

Buy some freeweights at cash converters, cheap!

Yeah my dad uses that gym too! what about the gym next door? my mum goes there and say's it's not to expensive!?

do you reckon you could find out how much it is for me? i tried their website but it's not really clear.

cheers in advance.

what gym is it?

most gyms don't put their prices on the websites. they prefer to get you in there for a "tour" or a "free week trial" then get their sales people to talk you into a membership.

trust me, I used to be one of those sales people!!

Em that sounds like more of a cult than a gym. :/


by the way it's called benefitness (lame) on hancock road

used to be the body workshop

Question:

Is anyone familiar with muscle mass (body muscle) percentages, and what is an ideal, fit, athletic, etc etc value?

For example .. in regard to body fat percentage .. for males: 8-13% = Athlete, 14-17% = Fitness, 18-25% = Average.

I have no clue about the muscle mass percentage though, and can't find it anywhere.

Little help?

How do you work out your body fat percentage?

I'm sure there's some mathematical formula you could use, but I did it the easy way and bought myself scales which measure weight, body water percentage, body fat percentage, and body muscle percentage.

It works by sending a current through your body or some such (that's a very rough/simple description ).

It's the same here mate. I've been looking up on the subject for the last 8 years or so and still coming up with nothing. It's very difficult to map the human body in terms of muscle mass because you also got to consider all your tendons and ligaments, etc. There have been two studies I found that are similar to what you are looking for.

http://www.patentstorm.us/patents/5628328-description.html

http://www.nsbri.org/HumanPhysSpace/focus5...musclemass.html

There are several ways but they all cost money and some are not quite as accurate and require several visits. Most are offered by professional fitness centres and some hospitals.

1.THE PINCH TEST
Special calipers are used to measure folds of skin around specific spots on the body. This is not a precise method; but it is relatively accurate if a training professional conducts the test. Unfortunately, there is a variety of formulas that can be used to estimated body fat and quite often it is performed slightly different by each person. Thus, to increase accuracy, always have the same individual perform your pinch test . Also, always remember, the pinch test is not an exact measure of your real body fat percentage , but can work wonderfully for a monthly reference to monitor your progress. You can buy calipers yourself from several stores but they can be a bit expensive.
Accuracy: Moderately accurate when conducted by a trained professional.

2.BIOELECTRICAL IMPEDANCE TEST
A trained technician connects electrodes to your hand and foot while you lie down. Then a harmless radio-frequency pulse is run directly through the body to measure water content. That number provides a estimate of body fat with an error of 2 or 2 1/2 percentage points. Although, exercise and different levels of liquid intake directly before the test can distort results.
Accuracy: Equal to the pinch test

3.IMMERSION TEST
This is by far the most accurate body fat measurement method available. The test requires you to exhale the air from your lungs as you get dunked into a pool of water. The method only has an error margin of 1 body fat percentage point.
Accuracy: The very best

4.BOD POD
You step into an egg-shaped chamber, sit for 20 seconds, and that's it. The chamber measures air displacement within your body. This measurement is converted to your relative body fat after your weight is factored in.
Accuracy: Initial tests show that it's as good as immersion.

There's also the scales that Justin mentioned. I've never used these before because I'm not sure how accurate they are.

The cost is $330 a year, and there is usually a $30 joining fee too, but if you go in soon and mention you are moving across from next door they will wave the joining fee.

Hope that helps!

Can anybody recommend a good physiotherapist as well as a chiropractor? All the ones I used to visit have moved interstate because I'm considering taking up boxing again but everybody else (my doctor included) are worried about my current shoulder injury.

physio - smart health on Richmond Road Keswick
Chiro - Magil chirpractors (magil road, Magil)

for my physiotherapist i use a lady in the hills, her names Annette Tonkin, she was the australian basketball physio for a while.. she's really good, better than ones i had at sportsmed


www.allthatsphysical.com

and she sends me birthday/christmas cards!

So i joined Benefitness, the mixed gym is always empty

nothing better than that.

I realised that i've let myself go abit. I have flabs where there used to be abs. I think it must be the weather coz I've lost all motivation to excercise and the fact that my shoulder injury hasnt gotten any better.

Currently looking at options of...

1. Getting a cortisone injection into my bursar again
2. Shaving a bit of bone from my shoulder
3. Getting a six figure compo payout and never working again (which would take ages)
4. Finding a new job

I've taken up boxing again. YAY!!! Not competitive boxing but just going a few hours on the bag and speedball. Trying to build my endurance to cardio training as it's very terrible at the moment.

nice work Sang! Keep it up

ive started to do step classes on monday night, tuesday RPM class, Wednesday train with my trainer and do RPM and thursday Kickboxing

also ive started to watch what im eating again

wow there seems to be some serious Anthemites gettin fit out there - mind you I got to Fitness First basically every work day at lunch! Keep it up people!

Yeah...I've got a bit of a gut after indulging excessively the last three weeks in all the food I love to eat. Eg: I've had the 10 piece feed from KFC's twice a week, drank heaps and heaps of pale, eaten lotsa sweets and chocolate, drank heaps of soft drink and the list goes on.

Anybody know any groundbreaking motivation secrets...
I wanna get fit and lose weight, but I just keep saying tomorrow...

a gym buddy helps

Stop thinking about it, and just do it.

Start small - even if it's just going for a walk for 30 minutes every two days.

Once the ball is rolling it's so easy to increase your routine to include whatever it is you want (weights, jogging instead of running, boxing, cycling, whatever).

Just get started, it doesn't matter on what.

PS: Next time you start talking yourself out of exercise, instead of letting your brain get the better of you - just put your shoes on and head out the door. Don't reason with yourself about why it's okay to NOT do exercise .. instead, just get your gear on and get going

yeah I agree - I started training with my mate two years ago - we push ourselves reasonably hard - I would of never been able to achieve what I have by myself - and I keep pushing!

Yeah, my gfs parents are going away soon, so im going to use her dads membership and start hitting the gym...
Its so damn annoying for me, i went through this a year or two ago and lost heaps and heaps weight, and then i slowly but surely put it back on, and now in the last month or so it just hit me just how much weight ive put on and i really have to get rid of it.
So yeah, i was gonna start riding my bike and then it was raining and shite and every night i just seem to have a different excuse. I have started eating less crap though, thats one good step in the right direction.

There's a start right there. Find a new activity to do with your missus. Something you both will enjoy; like walking through the park, a brief sprint from the swooping magpies, etc. Sounds kinda corny but it works.

Walking is a good start. Instead of driving, try catching a bus and get off a few stops earlier and walk to your destination.

that is a very good start and probably the hardest part - I love my food, but if u want abs u gotta make sacrifices - something I havent achieved yet!

the other thing is to substitute soft drinks for water, or natural juice.

I already dont drink much soft drink, i just live on water. Have about 2.5 litres a day usually.
Problem is booze. Its usually a carton or so every weekend, which adds up.

yeah that's where it will get u everytime! Know exactly where you are coming from!

haha yeh reminds me of an ad for super dry. 'Stop women staring at your breasts'

ahahahahahaha!

i've been pretty sick of late so i've dropped the weight again... oh well its not like i really give a toss bout gettin buff. would just rather feel healthy again..

flatmate is absolutely caning the gym setup here tho...

has anyone used/ tried any Musashi supplements? if so which and do they work?

i really like the P30 choc Malt and strawberry sundae

From what I've seen and read about Musahi supplements, the bottom line is they're not really worth it.

If you're after protein powder there are a shitload of better products on the market - it all depends what you want to get from it (ie: slow release, quick absorption, including carbs, etc).

I'm using Optimum Nutrition's 100% Whey Protein - 24g of Hydrolyzed whey protein per 30g scoop, it's the best on the market for what it does .. but like I said, it all depends on what you're after!

i've tried the Musashi protein shakes when i was doing weights and kickboxing and bootcamp.
They aren't really worth it, that's true.
The best thing is buying the protein powder yourself and mixing it yourself rather than buying pre-made ones.
Whey is good! i agree.

What is the best form of cardio-vascular training? I'm doing alot of running/jogging at the moment for SA Police

The best one I've experienced so far is Skipping with a rope. It's fun. It takes co-ordination and it really takes it out of ya. Half an hour to an hour is enough - if you can last that long.

That's a good one Sang... now to figure out where to buy a skipping rope... lol

skipping rope is good if you dont get bored easily. You may as well go for a 2.5 - 3 km run or cycle for about 40 mins.

Yeah... thinking about doing a few rounds at my gym on the tready / bikes. What do you say Jase?

dont rely on the skipping rope cuz u will get bored (u can buy one from sports stores or if u want a cheapie try go-lo or something) but yeah go to ur local gym do some classes in RPM and if u really want a cardio work out do body attack.

or if u want ill do sprints with u at the park or go for a jog

Or you could just actually go buy a bike and ride around the suburbs or just go for a brisk walk/jog. As you may or may not know, treadmills and stationary bikes aren't actually all that good because they don't mimic the natural movement of the body.

Also it's the best time for it, so try swimming. I know you have to do a certain amount of laps as part of your fitness test for the police force.

yeah good one Sang - you really want fitness and cut up swimming is about the best option. You work the whole body and can develop really good stamina and endurance.

True about the treadmills too - although for those that have knee/joint problems it does take a lot of the shock out.

I got an everlast ball bearing skipping rope gathering dust in my shed....

I've actually developed quite a bit of a gut the past two weeks It's amazing how much all the best tasting food and alcohol can do to one's body in a short course of time Oh well... I'll keep it up until after Xmas (expect me to be have a rather large belly at Xmas anthems ). Then I'll work my ass off for the next 6 months to get back into my original condition

you too huh?
I have set myself a goal to have a 'flat stomach' by BDO - no slacking off during Christmas

not going to help you much if its collecting dust jase


*pokes Sangs belly*


hmm with the amount of chocolate you eat mr .... hmmmmmmmmmmmmmm

geez pick on me!

I dont eat THAT much chocolate - only usually have a couple of squares - besides cant deny myself ALL the good food - I will just cut back on beer!

rofl sure sure not what u told me yesterday

*waves good bye to a block of kitkat overload*

DOH! you remembered that!

Does anybody know of a good specialist doctor?? I've developed some sort of reaction when I drink certain types of alcohol. Beer is a really big perptrator and leaves my skin in red blotches just after two pints.

hmmm have you thought about going to see a nutrisionist? they wil be able to refer on if you need blood tests ect to find otu whats going on. or just go to ur GP

My GP has actually retired and moved back to Hong Kong.

I've experienced this condition before but never so much. And it sucks as well coz I was drinking my fav beer when it happened. Maybe it's a sign that I should stop drinking alcohol

ask around and find a recommened GP, unfortanetly a GP is what you really need or if you are really concerned there is the hospital?

It's an asian thing... to go red after alcohol
Nah, maybe you're just allergic. My ex used to be allergic too - he couldn't drink. Red blotches as well plus itchy.
But it was ok when he drank weaker stuff like frangelico.

Just avoid the beer, maybe you're allergic to yeast?
You don't really like beer much anyway do ya?

SACRILEGE!!! I love beer especially Coopers Pale Ale but I must be allergic to some ingredient in it. It's just this week it's been very noticeable and not in the past. Must be old age I think Downing stuff like vodka, scotch, cognac, wine and the such doesn't have the same effect - just gets me drunk a bit quicker oddly enough.

i know!
the carbs in beer...
no wait... the yeast!~
Maybe you're getting old... less than 1 month til i'm older too....sigh

I know what it is now. I tried a little experiment on my self this morning after work. I bought myself a Pale Ale and the redness started building up. So I bought myself a Tooheys Extra Dry after and the redness subsided. I continued drinking TED's and still no red blotchiness. So it must something in the Pale Ale that's giving me the wierd skin condition.

My Stats at the moment:

Weight - 100 kg @ approx 18% body fat (Bit hight for my liking, Was @ approx 13% before the winter coat )

Deadlift - 170kg @ 5 - 6 reps

Squats - 125 @ 6 - 8 reps

Leg press - 280 kg @ 6 reps

Bench - 110 kg @ 6 - 8 reps

Bicep barbell curl with EZ bar - 50 kg @ 6 reps

Dips - My bodyweight + 20 kg plate @ 8 - 10 reps

Dips with legs raised on to a bench - My bodyweight + 3 20kg plates. I do statics with these. 5reps, put 20kg on, 5 reps, 20 kg on, 5 reps, 20 kg on, 5 reps, 20 kg off, 5 reps 20 kg off, 5 reps 20 kg off.

Have recently started to do a lot of exercises for my grip as well. Got a 150pound resistance grip trainer. Its getting too easy, can do 20 reps each hand no problem, so need to order the next one up, which I think is 200 pound. My aim for the summer is to maintain what I have, and try to get my body fat to around 12 - 13% again.

Show-off I feel faint just thinking about lifting that amount of weight!!!

Can anyone recommend a good nutritionist or place to start to create a good eating plan? LIke everyone, I have a vague idea about what I SHOULD be doing, but it makes it so much easier to follow a proper guide.

far out man that is full on - great work.

my best bench is only 100kg - 2-3 reps - trying to improve on that! You must be an animal!

for those who need a little incentive to head to the gym..ive come across some trial passes just follow the promps

Free Gym Passes

I've started playing Tennis.. i have no idea how to play but just hitting the ball around and running after it makes me feel great! Hopefully if i keep at it i'll be able to get the hang of it properly!

Its a really great start Celeste, when you enjoy something you dont realise your actually excercising

oh no... i know i'm exercising.. and i'm paying for it now!! oh the pain!!!!

but its GOOD PAIN .. i love that kind of pain.. been a while since ive felt that.. must mean i need to shift myself a gear to start feeling it again!

well Ana you will be happy to know I am doing my first RPM class tomorrow!

wOOt i hope enjoy it as much as i do.. it all depends on the instructor and choice in music.. dont forget your gel seat cover... ur bum wont hurt

gel seat cover? I dont have one of those! oh no!

yeha they work wonders, from the constant getting up and sitting down out of ur chair u kinda get a "burnt feeling" down there..

hmm well that will have to wait - I will see whether I like the class or not - I am also changing my diet a bit too - trying to cut the crap and swap it for fruit

RPM is a class that you grow to like.. its like a MEh class its just ok butrns lots of calories they say up too 900 in one session

yeah I need to flatten my little tummy so I can have some Corey abs

Don't worry, you'll soon grow bum-calluses & toughen up after enough RPM classes!!



Do we have permission to shoot you if you start wearing stoopid yellow glasses???

One of the trainers at my gym recommended a great mag focused on ladies fitness called Oxygen. There's some great nutrition & training tips in there & those fitness models are HOT - definitely inspiring!! If I end up looking even half as good as them, I"ll be very happy

bum calluses??? WTF?? yeah that has always been a hot topic for you ladies - "oooh look at those cute bum calluses!"

Yes if I do start wearing yellow sunnies, furry hoody, I hereby give everyone to have open season on me!

Mag on ladies fitness?? Sorry the only mag I read with fit ladies is Penthouse (JK - no really I am!!)

Didnt realise there were so many gym junkies on anthems!

Oooh, I have to excercise now.

Gotta get my tummy muscles back to their original state, else I'll have many a problem when I grow older.

It's not hard. But I forgot to do them last night. Sure one night won't kill me

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The website doesn't seem to be there at the moment - I've checked back a couple of times over the last few days, but all I get is a blank page....

try http://www.sportsandfitnessgallery.com.au/

yeh we've recently moved to .com.au

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