Urbano

If you want to know about self defense I personally believe Geoff Thompson would be a great resource for people to look at. I recall reading an article where he stated if it was down to 2 martial arts /fighting systems to use for self defense he'd recommend boxing and judo...

Imagine being thrown on the concrete...then judo's practicality all of a sudden becomes very immense.

I dont have a vid to post, but rather a question about the shoulders during the DL. When watching myself in the mirror I got the impression my shoulders were rounding forward when the bar was going from the ground to approx knee height. I have tried looking at the mechanics of the DL and wonder if it is even possible to have your shoulders held back during the initial phase. I'm not sure why I believe they shoudl be in this position and perhaps they don't even need to be. Is anyone able to enlighten me as to what position my shoulders should be in during the first phase of a DL ? thanks in advance

I have read the Saint article numerous times as I find it an inspiring read. As I 've gained a bit more knowledge over time, each time I read I try to see how my new knowldege may apply to the situation. So my current question is , obviously he ate at a deficit as he lost weight (I think the article states he wnt paleo and only ate when he was hungry as opposed to counting calories), but also lifted heavy , and appeared to make gains on his lifts . It feels like it is going against my intuition but I can see with my own eyes that it works. Am I missing something here ? Would such a progression be possible whilst also maintaining and improving a cardio base

I know there is no EXACT number ....however I'm interested in an approx figure. I'm 6'2" and approx 195 lbs. Using pictures as a gauge I estimate my bodyfat % to be around 15-20%. My goal is to be down closer to 176-180 lbs by August next year. I have looking at my diet and worked out I'd need around 2400 cal so have subtracted 10% and arrived at 2160 as my daily goal. Now in terms of the make up of this 2160 cal I have 395 cal assigned to protein, but when it comes to dividing the remaining cal amongst carbs and fats I'm unsure what kind of split I should be looking to employ. Someone advised me to have around 900 cal of fat which woudl leave me with approx 1100 cal of carbs. This all works out to Protein: approx 100g Fats: approx 100g Carbs: 275 g Any need for alarm or do these seem ok ?

bump for last question ...pls

Cool, thanks for your input Waldo. Now to off to work out what my base rate of calories for a 'normal' day. When looking to be at a deficit do people calculate their activity into their daily cal needs or leave it out and let it contribute to the deficit? eg (hypothetical numbers) I need 1500 cal per day to be at a 750 cal deficit . This is just for my normal daily life. But I also decide I'll do some lifting , and teh lifting burns 200 cal, so now I'm at a 950 cal deficit. Or should the cal burned by the lifting be added to my daily needs and then subtract the daily deficit so 2250(original daily needs) - 750 (deficit)- 200 (from lifting) = 2300 or is ti done 2250(original daily needs) + 200( needed to account for lifting) - 750 (deficit) = 1700

Looking at the idea of skipping conditioning while being on something like a 5 x 5 or SS , how would someone look to incorporate the two (conditioning and lifting) into a routine. For example someone in a sport that may need both qualities. Is this where some kind of periodization comes in and the power phase would generally be out of the way by the time the conditioning phase is entered into ? and how about maintenance of both over the competitive season ? Nice effort by the way jtpowell64

Ah, I never thought of this approach. So in terms of working at a deficit, I'm presuming a programme like SS may still be ok provided I don't make the deficit too large (I was thinking of a 10-15% reduction of maintenance) . I realize I will plateau earlier than eating at a surplus and am happy to accept that as a consequence of this approach. I estimate my BF must be near 20% using pictures of 15-20% people as a reference so would prefer to avoid bumping that number up at this current time.

Now this I could live with. My perception of weight gain over the past year is that it is obviously fat. I can look on the mirror and see that. So maybe I should rephrase my statement and say I am inetrsted in fat loss. To stay at 90 kg and have a lower body fat % would be nice but I am unsure how one would approach this. I was thinking of approaching the whole thing with some kind of perdiodization scheme...or doing strating strength over november -feb (at a minimum) my fear though is the fat gain....

Hi all, so I have put on 10kg over the past year (not the good kind) and would like to see it gone by this time next year. I am in the realm of skinny fat I'd I'd say . 6'2" and just over 90kg I know I need to have a diet which is in deficit but I am wanting to train at the gym. From reading opinions they seem to be varied, i.e some say you can gain strength while at a deficit but it will be slow and will plateau earlier. Others have said with no surplus there will be no gains . I have contemplated Starting Strength but the diet aspect of it had me concerned it may not be what I need and although it would take me towards impriving strength it would increase my weight. Also Joel Jamieson's conditioning book looked interesting and I have heard people speak highly of it. Currently I do bjj 2-4 x per week (usually 2 due to other commitments). I'd love to hear from anyone with tips,advice,or real life experience with a similar situation

So last challenge , once the xmas and festivities of the end of year rolled around , my wheels somewhat came off.....so I seek to redeem myself Goal 1) 4 weeks of Basic Bodyweight workout, then move up to the next level of bodyweight workout Goal 2) Take up and do the couch to 5km challenge Goal 3) Press reset on my dietary habits. i.e eliminate junk food (choc, sweets , takeaways, potato chips and all the offshoots) and fizzy drinks Goal 4) Implement a study plan to complete my required readings and assignments for summer school....and also my exams occur towards the end of this challenge....so smashing those is a high priority as well.

I'm relatively new to this...I've dabbled in exercise before but have hit the point where I want to give it a decent go. so my first venture will be in the beginners body-weight programme and at this point my future ventures will revolve around body-weight exercises. I intend doing the beginners routine for 4 -6 weeks in order to build a foundation. Choosing relevant exercises and understanding some of the principles involved with training etc aren't what I perceive to be my future problem( hopefully not) but rather my understanding of intensity. Lets use 10 push ups as an example...so lets say I can just squeeze out 10 press ups, now I could do the same number at a leisurely pace and it may not be as difficult as I take my time to do them. I could do them a a regular pace and switch up try to do them decline and may be just manage to get 7 out before I can do no more. So in essence this is a set to failure...so I do this for another 2 sets. what i don't quite get is going to failure enough to generate the right intensity ? I know when I use to try leg exercises I'd get a mad burn in my legs , but in other exercises I never got that same kind of feeling, and I was wondering is this the feeling i should be going for to indicate my intensity is correct. and..after a body-weight routine should I feel absolutely shattered like I couldn't do anything else other than sit or lie down for the day ? With cardio i find it easier to gauge how hard I've gone, but when it comes to exercises based around small reps I struggle to understand intensity and if I'm applying it correctly. My understanding is without enough intensity my body wont need to adapt to anything as it's not being stressed. Any advice/tips or knowledge would be most welcome. TIA

Hi folks, Yip another newbie signing up....hmmm not sure where to start really.....ummm.... Well I guess I, like many others, have just hit or are close to that point where it's like "you know what, #$% this, this ain't so cool anymore, time for change !!!" Current goals related to the fitness side of things: tidy up diet..(would love to give paleo a go once I get my finances sorted...sick of having instant noodles for most meals blahhh) attend martial art classes...again budget related understand how to and implement a bodyweight programme..not budget related Wahoo!! Understand intensity and its application for bodyweight workouts I've got some non-fitness related goals as well. I'm somewhat of an anomaly in the sense I'm not a video gamer, in fact rarely watch movies or t.v, don't do the role playing , superhero villan thing in any sense shape or form, but for some reason this struck me as the place to be to achieve fitness goals...and probably a few other goals. Not sure which part of the site I should be jumping into and which parts are relevant for me to be honest.....got that lab rat in a maze for the first time feeling.... anyways... Hi.