The Physical Fitness Thread

[SPIEZ]

EXERCISE

Physical exercise - Wikipedia, the free encyclopedia

 

[Param]

self deleted

 

[SPIEZ]

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:

 

[SHASH2K2]

Spiez one of our former member suggested this to his best friend and I will suggest this to you.

Run 25 kms each day before you login to DFI . If you do that you will e fit in 2 days.

 

[SHASH2K2]

Maybe this will help.

 

[SPIEZ]

Maybe this will help.

Will you please stop trolling !!!

Get off the couch and get a life

 

[SHASH2K2]

Will you please stop trolling !!!

Get off the couch and get a life

I would start my 25 kms jog as soon as rain stops.

 

[SPIEZ]

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]http://en.wikipedia.org/wiki/High-intensity_interval_training#cite_note-pmid8897392-1[/SUP] uses 20 seconds of ultra-intense exercise (at an intensity of about 170% http://en.wikipedia.org/wiki/VO2_max) 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.

 

[The Messiah]

You only need to play this...

 

[SPIEZ]

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.

 

[Kunal Biswas]

 

[The Messiah]

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)

 

[Ray]

Nothing like the free hand PT Tables of the IA.

Nothing strenuous but a great way to keep fit.

 

[Kunal Biswas]

Biceps..

 

[Rage]

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:

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.

 

[Kunal Biswas]

 

[SPIEZ]

What city are you in and where are you boxing?

If you've been working out intensely and want to graduate to what is a really good workout, try this:


Form can be scrutinized atvarious levels, but these are just average blokes doing what is a pretty decent workout.

More information, if you'd like it.

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!

 

[Kunal Biswas]

This is one of my fav one..

 

[Kunal Biswas]

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..

 

[Kunal Biswas]