Working Out With Duads, Hondo's Personal Trainer

[Electric Duadoman]

Nick, the FDNY routine is almost exactly the same as the routine I do. It's good man, its grueling though, especially if you work yourself hard, but you'll see big gains pretty quick. As far as multivitamins, theyre okay, but eating foods with those same vitamins is a lot better. Eat healthy, well, and often, and you wont need vitamin supplements. Grains, brans and such are great for preworkout foods because the simple carbs will give you extra energy at the gym. Follow up the workout with carb filled meals to regain the energy you lost.

 

Def, you do want to incorporate weight workouts , theres a misconception that you lift weights to get bigger, but lifting is a great way to burn as well. Doing weights twice a week (one day upper body, other day lower body) along with 2 days of cardio will be much better than 3 of 4 straight days of cardio. Remember, it's hard for women to bulk up with muscle because of the lack of testosterone, so dont be afraid of lifting heavy weights (they wont make you look like chyna).

[defgoddess]

yeah, muscle will burn more calories even at rest. another plus. i do cardio mwf, not straight days, so would i then do, say, upper body tues. and lower thurs.? as an example.

 

do you have any suggestions? i don't remember much from PE... our fitness center is sorta segregated here, mostly girls on the cardio machines, mostly guys in the weights. a lot of people are mad athletes too, so frankly it's a little intimidating when i'm not sure what these machines are for. ???

[Electric Duadoman]

...say, upper body tues. and lower thurs.?  as an example

 

This is correct. Dumbbells are a great way to get started working all of your upper body components (curling, shoulder flies, tricep kickback, etc.). For legs, your gym should have a leg extension machine, leg curl, leg press, squat, et. Those are good, but you want to definately do lunges.

[The NZA]

So hey, while im slowly rebuilding past this stupid pulled muscle, im keepin up with bicep, triceps, chest etc, but i feel like im neglecting back & especially legs, cause i was tryin to let shit heal but its been like six months now; what can i start to do to build legs back, given the spot of the injury?

[KaraSwims]

When you eat is important too..I know we had to meet individually with nutritionists this summer while training for the Games and the two worst things I was doing was not eating fast enough after practice...there is a 30 minute window to replace electrolytes and whatnot!...chocolate milk is a really good fast thing that they suggested because it's got a little sugar too.....Anyways I was taking too long to get out of the locker room and to the cafeteria....so i was missing that window.

 

THEN I was also eating muffins as part of breakfast...which is really only glorified cake...so she suggested whole wheat toast instead...a choice of fruit, something protein---we had to have more carbs for breakfast because we went straight into cardio for over 2 hours.

 

soooooooo anyways:-) that's some of what i learned bout eating!

[The NZA]

Ill havta try that...man, kara, i wish i could do half the cardio you can.

Usually, i run stairs a lot (tryin to do so with a weighted vest, like in fire academy) but im reluctant till this thing's completely healed. Being that its a bit cold for swimming right now (for me), most cardio im doing is wailing on a punching bag for a while. But when im back in, i hope to add running as well.

[Electric Duadoman]

So hey, while im slowly rebuilding past this stupid pulled muscle, im keepin up with bicep, triceps, chest etc, but i feel like im neglecting back & especially legs, cause i was tryin to let shit heal but its been like six months now; what can i start to do to build legs back, given the spot of the injury?

 

A good way to pick up your cardio and workout your neglected legs would be cycling. You could do the stationary bike once or twice a week for 45-60 mins (which could get really boring) or invest in a bike and find a good park to ride on the weekends. It sucks that your injury hasn't healed, and I'd really suggest you go see a specialist as soon as you get your med coverage. Are you able to workout your upper back or does that put strain on your problem area?

[The NZA]

Yeah, i intend to go do that soon as the med kicks in. They just got me takin a buncha ibuprofen, nothin serious, and i dont feel a thing when i take it anyway.

Eh, i can do shoulders & such, but i did back one time and it wasnt bad, just thought i should leave it alone...what excercises can i do for upper back only? I know on bicep day, my back burns the next day too, which is good, i figure its gettin some work at least.

[Electric Duadoman]

To me the best exercise you can do for back is Pull-ups, preferably wide grip. This exercise does not strain your lower back so I don't think you'd have a problem. You can also do your basic pull-down machines (I don't know the exact name) and maybe some seated rows.

[KaraSwims]

  Being that its a bit cold for swimming right now (for me), most cardio im doing is wailing on a punching bag for a while.  But when im back in, i hope to add running as well.

 

I just started back today at the JCC swimming and the water was actually too hot! They've heated it up because the air is cooler I guess. Anyways--I'd MUCH rather be hot then cold. I'm quite proud of myself for getting back in the pool..hope this keeps up because I don't have any meets until February probably......

 

If you add running--it would be really fun to get a group together and do a 5K! There are SO many down here--I used to do them in KY...you get up early on a Saturday-get a Tshirt to commemorate your suvival and you feel so productive! Lots of them are for good causes too!

[The NZA]

Duads - thanks man, thats much of my back workout (as youve seen) anyway, so ill get back to it next week.

 

Kara - Thats cool...5k tho? Im a short distance runner back in track, nothing longer than the 440....i was tryin for a mile and a half in 11-12 minutes but it kicks my ass, sadly. I really gotta work on running tho, its never been my strength.

[The NZA]

Yeah, im prolly gonna do some cycling this week, that might help cardio too.

 

Duads - what can i do for legs, inna meantime? im stretching, but not strength building, and i dont want them to atrophy....i dont feel that partciluar muscle when i squat, but i dont know if its the best idea yet. Any thoughts?

[TulipO]

Duads, I've put on some uneccessary weight lately and want to start running, as I understand that mixed w/ proper diet and some weight training is the best way to lose weight fast. However, I get the most god awful fucking shin splints ever. Actually, it hurts worst between my shins and the tops of my feet. I think its called Interior Compartment Syndrome. Is there anything I can do to stop this or at least make it bearable.

 

Also, are there any good excercises for improving stamina?

[Electric Duadoman]

Duads - what can i do for legs, inna meantime? im stretching, but not strength building, and i dont want them to atrophy....i dont feel that partciluar muscle when i squat, but i dont know if its the best idea yet.  Any thoughts?

 

Well I don't remember if your gym has it, but if your not secure enough to do squat, Leg Press will basically work the same muscles. You gotta test every exercise first to see if the problem area is affected. For legs, a basic routine of Leg Press (Glutes, Quads), Leg Extensions (Quads), Leg Curls (Hamstrings), and Calf Raises is all you need.

[Electric Duadoman]

Duads, I've put on some uneccessary weight lately and want to start running, as I understand that mixed w/ proper diet and some weight training is the best way to lose weight fast.  However, I get the most god awful fucking shin splints ever.  Actually, it hurts worst between my shins and the tops of my feet.  I think its called Interior Compartment Syndrome.  Is there anything I can do to stop this or at least make it bearable.

 

Also, are there any good excercises for improving stamina?

 

Proper diet is key. The best general routine I can recommend is "circuit training". This is a mix of cardio and weight exercise aimed at toning lean mass and losing excess fat. This is basically, one hour a day, 3-4 times a week. This includes a 5 min warm-up session, 25-30 mins of cardio, 5 mins of Abs as cool-down, and 30 mins of weight training. Temporarly, you can avoid getting those painful shin splints by doing your cardio by other means than the tradition treadmill. Stationary bike, Stairmaster, Eleptical are all great. The cardio routine should be a constant, low intensity pace. In the long run you might want to see a professional about that if it's chronic and doesn't go away. For your weight training routine, you basically want to do 4-5 sets of a "push" exercise (Triceps, Shoulders, Chest), 4-5 sets of "pull" exercises (Biceps, Forearms, Back), and 4-5 sets of either Squats, Leg Press or Lunges. An example routine would be 4-5 sets of Bench Press, 4-5 sets of Pull-Downs, and 4-5 sets of Leg Press. Each set should consist of 15-20 repititions (this will help with endurance and stamina). Remember to stretch in between your Cardio and Weight Training.

[TulipO]

Thanks Duads

[Pink Hulk]

HULK CAN LIFT 17 TONS IN HEELS. HUMAN CAN DO BETTER? HULK LIKE TO SEE IT! HULK THINK IT WOULD BE FUNNY TO WATCH HERNIA POP OUT LIKE A JACK IN THE BOX.

[The NZA]

Wow, Pink Hulk really had the last word here.

 

Anyway, on the note of personal traning, anyone here use that Bowflex machine? Cause if so, be careful, it might fuck you up.

[*MisSarah*]

DUADS WHERE ARE U WHEN I NEED U!?

i need some advice on how to get back to pre baby shape?

i work out like an hour a day,5days a week but it seems to be comming off so slow!!! i guess its normal,most moms take up to a year to get back in shape. its just so damn frustrating!!

advice anyone?

[Electric Duadoman]

Hey my thread is still alive!

 

Missarah, as far as working out, you're probably doing fine. But to really lose that baby weight, you gotta diet. If you aint dieting properly, you probably aren't doing much damage.

 

When you get a chance send me your current eating habits and I'll try to help you out.

[The NZA]

Hey, you're still alive. I shit on your cellphone, duads.

 

Duads - some people tell me that even though id like to train with weight on (ie, backpack with weight or something heavy secured in), that i should walk with it, or if doing stairs, only walk them, not run, for fear of blowing out my knees or something that other guys claim to have done, which i clearly dont wanna do, but i would like to start gettin used to moving about with more weight on me - i got bunker gear now, and its not made of fairy dust. Any ideas?

[Electric Duadoman]

The Nick TM, you shouldn't have any problems as long as your form is correct. Make sure not to let your knees pass your toes on your way up. Another exercise you could do with weight on your back could be running on the beach, which would add strength, power, and speed.

[*MisSarah*]

Missarah, as far as working out, you're probably doing fine. But to really lose that baby weight, you gotta diet. If you aint dieting properly, you probably aren't doing much damage.

 

When you get a chance send me your current eating habits and I'll try to help you out.

 

yeah ive been trying,but with breastfeeding ur supossed to eat more,actually solara just recenty swiched to all bottles so now i can really diet.

 

if u wanna know what i eat ill tell u

breakfast is ushally cereal and yogart

lunch is tuna with carrots and a fruit

and dinner varies all the time,the stuff i cook for panch i try not to eat but if i do u eat small portions.

of course im not perfect i do indulge sometimes...im just wondering what is the right amount of caliories per day?

also i been workin out 5-6days 60-70mins per day,i seperate it into 2 workouts

i do pilaites,cardio,30min abs every other day and stregth training.

im doin alot but it seems like not much is happining..what do u suggest?

[The NZA]

Alright, im just about ready for the Duado Diet TM.

 

first off, i somehow broke 160 lbs this mornin ( ), doesnt feel very different but i guess thats good. I couldnt get anything in bulk yet (im workin on gettin access to a BJs/Sams/Costco etc), but i managed a few bags of brown rice, about a dozen cans of tuna, some chixen, few more boxes of oatmeal (i dont know how much more of that shit i can take, i gotta mix it up somehow), and finally, a dirt-cheap rice cooker. Oh, and Jax hooked it up with that tub of whey isolate.

 

Basically, im up mad late, so when i wake, im guessin ill have a shake (jax said one scoop per one cup of water or milk), banana, some oatmeal etc - i think you said to combine them somehow? - relax a bit, then about 10-15 minutes hitting the boxing bag to warm-up.

The afternoon/evening is all academy, we eat a lot of grain bars, plus i bring a tuna sammich. I get home, have a dinner (some meat, brown rice, some veggies), then later that night, assumin i have the energy, i do strength training (carefully so i dont strain shit), and end the night off with another shake, which jax says should be 2 scoops at that point.

 

What do you think? I wrote down your #'s for proteins and carbs, ill try to check it against this plan.

[Jont]

Dear Duads

 

I've been training with dumbells and for about a month or two and I've built up some considerable tone on my arms. Now I want to work on some of the trickier areas, the chest and lower abs. What are the best ways to work these areas from home using minimal equipment (I'll maybe consider getting a push up bar, but right now something like a cross trainer is out of the question, as is gym membership.)

 

I like the look of incline chest press ups and the like but without the right equipment I can manage to do about five before I start to feel it in my back, and I just don't want to risk that.