The Physical Fitness Thread

Discussion in 'Members Corner' started by SPIEZ, Oct 29, 2011.

?

What do you prefer?

Poll closed May 18, 2013.
  1. Good body shape only, strength doesn't matter to me.

    0 vote(s)
    0.0%
  2. Body strength & endurance

    21.1%
  3. Body shape + strength & endurance, I want everything

    57.9%
  4. I hate excercise.

    0 vote(s)
    0.0%
  5. I am lazy!

    15.8%
  6. I haven't done excercises in my life, I am Lallu !

    5.3%
  1. SPIEZ

    SPIEZ Senior Member Senior Member

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  2.  
  3. Param

    Param Senior Member Senior Member

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    self deleted
     
    Last edited: Oct 29, 2011
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  4. SPIEZ

    SPIEZ Senior Member Senior Member

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    Routine I follow

    Saturaday: Chest

    Bench Press: 4~5 sets 20 reps (Body weight and lower progressively)

    Dumbell Press: 4~5 sets 20 reps

    Lateral raises or upright rows: 2~4 sets 10 reps

    Tricep Pushdowns: 2~4 sets of 10 reps

    Sunday: Back and Biceps

    Wide grip pulldowns: 4~5sets 20 reps

    Dumbbell Rows: 2~4 sets 15 reps

    Dumbbell curls: 2~4 sets 15reps

    Barbell curls: 2~4 sets 15 reps



    Tuesday and Thrusday:
    Boxing

    Fridays : legs (optional)

    Leg extensions: 2~4 sets 15 reps

    Legs curls: 2~4 sets 10 reps

    Calf raises: 2~4 sets 10 reps

    P.S. Boxing is really good cardio :thumb:
     
    Last edited: Oct 29, 2011
  5. SHASH2K2

    SHASH2K2 New Member

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    Spiez one of our former member suggested this to his best friend and I will suggest this to you.
    :D
    Run 25 kms each day before you login to DFI . If you do that you will e fit in 2 days. :D
     
  6. SHASH2K2

    SHASH2K2 New Member

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    Maybe this will help.

     
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  7. SPIEZ

    SPIEZ Senior Member Senior Member

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    Will you please stop trolling !!!

    Get off the couch and get a life
     
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  8. SHASH2K2

    SHASH2K2 New Member

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    I would start my 25 kms jog as soon as rain stops. :D
     
  9. SPIEZ

    SPIEZ Senior Member Senior Member

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    HIGH INTENSITY INTERVAL TRAINING
    For those who find limited time available!

    High-intensity interval training - Wikipedia, the free encyclopedia

    The Famous TABATA METHOD

    A popular regimen based on a 1996 study[SUP][/SUP] uses 20 seconds of ultra-intense exercise (at an intensity of about 170% ) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO[SUB]2[/SUB]max) training 5 times per week. The steady state group had a higher VO[SUB]2[/SUB]max at the end (from 52 to 57 ml/kg/min), but the Tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min). Also, only the Tabata group had gained anaerobic capacity benefits.
     
  10. The Messiah

    The Messiah Bow Before Me! Elite Member

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    You only need to play this...

     
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  11. SPIEZ

    SPIEZ Senior Member Senior Member

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    Swimming is really effective !!!

    unfortunately I can't swim :(

    http://www.fitnessforweightloss.com/how-many-calories-do-i-burn-swimming/

    [h=3]Swimming (leisurely pace)[/h]
    • If you weigh 150 lbs, you can burn approximately 215 calories in 30 minutes.
    • If you weigh 200 lbs, you can burn approximately 285 calories in 30 minutes.
    • If you weigh 250 lbs, you can burn approximately 360 calories in 30 minutes.
    • If you weigh 300 lbs, you can burn approximately 430 calories in 30 minutes.
    • If you weigh 350 lbs, you can burn approximately 500 calories in 30 minutes.
    • If you weigh 400 lbs, you can burn approximately 575 calories in 30 minutes.

     
    Last edited: Oct 29, 2011
  12. Kunal Biswas

    Kunal Biswas Member of the Year 2011 Moderator

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  13. The Messiah

    The Messiah Bow Before Me! Elite Member

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    In srinagar army base there are 2 squash courts...behind the army golf course.

    I beat 3 army officers playing there....they were surprised 8)
     
  14. Ray

    Ray The Chairman Defence Professionals Moderator

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    Nothing like the free hand PT Tables of the IA.

    Nothing strenuous but a great way to keep fit.
     
  15. Kunal Biswas

    Kunal Biswas Member of the Year 2011 Moderator

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    Biceps..





     
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  16. Rage

    Rage DFI TEAM Stars and Ambassadors

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    What city are you in and where are you boxing?

    If you've been working out at an intemediate level, and want to graduate to what is a really good workout:- try this:-
    -



    Form can be scrutinized at various levels, but these are just average blokes doing what is a pretty intense workout.

    More information, if you'd like it.
     
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  17. Kunal Biswas

    Kunal Biswas Member of the Year 2011 Moderator

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  18. SPIEZ

    SPIEZ Senior Member Senior Member

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    I m from the South!

    I took Boxing because it has the best cardio, useful in weight loss and street!

    I am looking for home-training. Can't be a member of a gym for my whole life!
     
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  19. Kunal Biswas

    Kunal Biswas Member of the Year 2011 Moderator

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    This is one of my fav one..

     
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  20. Kunal Biswas

    Kunal Biswas Member of the Year 2011 Moderator

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    Morning

    4:00am : Cardio Warm up..

    4:30AM : Jog 3.5kms..

    5:25am: 14km cycling..

    6:20am: Regular cardio exercise..



    Evening:

    5.00PM: Gym 4km cycling..

    Mon & Thur: Chest and back..
    Tue & Fri : Biceps and Triceps..

    Each exercise have 3 sets x 20 reps, Weight is 30kg for all, Best is light and slow..




    Diet:

    3 time main meal consist of Rice, dal, Green vegetables, egg, bread and White Meat..

    4 time snacks before Jog, after jog, before Lunch and after Gym, consist of Paneer or cheese..
     
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  21. Kunal Biswas

    Kunal Biswas Member of the Year 2011 Moderator

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