Recent Posts by Peter W.

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19 Posts
May 16, 2018 12:38am

Workouts and Programs / Calisthenics Muscle.. anyone gained ?

I've focussed on bodyweight only progressive calisthenics for a few months now.  Haven't seen significant change in bulk but strength and mobility have greatly increased.

Three workouts per week of the calisthenics plus my other stuff built around it & be constantly mindful of fatigue.

  • Pushups & Leglifts
  • Squats & pullups
  • Handstands & Bridging.

 

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19 Posts
Jan 24, 2018 4:19am
06 Apr
Great things never come from comfort zone.:-)
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19 Posts
Nov 27, 2017 4:09am
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Motivation & Support / No pain no gain?

The hardest thing to learn in exercise is the difference between ‘good’ pain and ‘bad’ pain.  
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19 Posts
Oct 31, 2017 4:32am

Workout Program: Lose It. Tone It! / exercise combination

It all comes down to fitness level, what you want to achieve (goals) & level of injury risk you're willing to run.  I aim for an hour and a half every day on a three day rotation between core, strength & cardio and yoga plus walking and incidental movement.  Was doing much higher frequency of cardio and was having ongoing injuries.  Feeling best I've been & seeing best gains at this routine.  Good luck.

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19 Posts
Jan 4, 2017 1:22am
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Welcome Wagon / Sore knees doing squats

Cheery, if you look at my favourites you'll find some basic glute & leg workouts which I used that might be of help to you too.  
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19 Posts
Dec 29, 2016 2:37am
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Welcome Wagon / Sore knees doing squats

I had issues for several years with knee pain when squatting .  Worked out that it was due to poor glute strength & poor swatting posture.   Did a lot of basic glute development with clams, elevated clams & lying side leg lifts then started squatting; starting with a low number <10, doing them really slowly; concentrating on posture & knees tracking correctly - not coming too forward or spreading.   Now squat daily & have no concerns.   Good luck 
30 Dec
Cheers! I will have to look up "clams" but that sounds very positive as I was thinking maybe there was no hope for me in regard to this type of exercise. Def will give it a whirl.
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19 Posts
Dec 15, 2016 11:35pm
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Welcome Wagon / Making it habit

I assume the 18 days refers to time to develop a bad habit and 254 to develop a good habit
16 Dec
Between and about, yes. More of an 'in general' sense
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19 Posts
Oct 26, 2016 2:48am
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Health Conditions / Rest Days!?

Hey Nicole.   I aim to WO a minimum six days a week alternating between cardio, strength and yoga/flexibility with regular walking for recovery also.   Don't think it matters if you have a rest day or not as long as you allow recovery before doing the same muscle groups again.   I'm also mindful of my body and if I feel I should have an extra day off I will.   Keep at it , be smart and listen to your body.   
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19 Posts
May 5, 2016 6:30am
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Diet & Nutrition / Pre workout

Depends how long and what intensity you are going to do.  Generally a piece of fruit should be enough for moderate exercise if you lack energy, though often you will get better results on empty stomach.   You may just need more sleep too.   
If I'm doing anything intensive over an hour I'll have a caffeine based pre-workout half an hour before I start and a milk coffee and apple five mins before.   Anything longer like 20km plus run I'll take some carb mix also half hour before.

And drink plenty of water.   
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19 Posts
May 2, 2016 7:10am
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Motivation & Support / 5AM Work Outs??

Depending on what  I plan to do I try  to start between four thirty and five o'clock.   Best time of the day - be a shame to waste it.   
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19 Posts
Mar 31, 2016 6:02pm
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20 Somethings / Any aussies around here #gday!

Sure is!  G'day from sunny Victoria. 
31 Mar
(Or will be sunny once sun is up)
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19 Posts
Mar 31, 2016 2:11am
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Body Building / Calves hurt like a bitch! Help

Get a massage ball or hard tennis ball and use it to roll the muscles - ball on ground and let your body weight push into it with relaxed muscles.   Hold it on the knots till they release.   It will hurt while you're doing it but very effective.  
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19 Posts
Mar 11, 2016 7:10pm
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Sports Injuries & Prevention / Calf and shin pain when running?

What are you using to roll?  I have been through a number of issues lately from running and was shown to use a ball to roll instead - the foam roller was not aggressive enough.   Try rolling before running as part of your warm up or the night before; if you wait till after everything is inflamed and you won't be able to go deep enough without agony.   It works better again if you heat the muscle with a hot water bottle for ten minutes (don't cook it though) before rolling.   I'd also suggest seeing a sports massage specialist to confirm where the issue is - pain can refer a long way from the injury.  
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19 Posts
Jan 1, 2016 7:47am
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Workouts and Programs / Workouts to strengthen wrists and forearms?

You could try wringing out a wet towel - really good for developing grip.   
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19 Posts
Dec 9, 2015 2:42am
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Teen Zone / How can I lose that little extra weight... fast???

Michelle, you're right - calorie deficit is the driving factor.   It can be difficult though to go from a traditional see food (if you see food you eat it) diet to a calorie controlled program and easy to loose motivation.   I figure the simplest, unless there are complicating factors, is to not restrict intake but to substitute it.  If you want a snack, have one but eat fruit.   Instead of a sandwich for lunch have a basic undressed salad with chicken.   Instead of bacon and egg breakfast have homemade muesli.   It is not as effective for rapid weight loss as controlling calories but is more of an ongoing lifestyle choice and simpler to maintain into the future.    Coupled with regular cardio you will see ongoing gains.  
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19 Posts
Dec 8, 2015 5:10am
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Teen Zone / How can I lose that little extra weight... fast???

I agree - don't skip meals.   Don't worry too much with calorie counting, I tried it but was way too lazy.  I lost a lot of weight on an apple diet - eat an apple every time you want cake and drop processed bread. It does work.   Oh and do heaps of cardio alternating with core work.  
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19 Posts
Dec 7, 2015 3:58am
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Weight Loss / Body in fright or flight mode!

Start simple.  Try a lunch time walk or even some simple yoga on the evenings.   Don't try and do too much, just set a daily time and stick to it.   
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19 Posts
Dec 7, 2015 3:52am
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Welcome Wagon / Say hello!

Hello from Australia.  
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19 Posts
Nov 12, 2015 1:43am
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Challenges / who can do it 6 minute full plank ....

Try to do six minute 2-3 times a week.   Doesn't take long to build up to it if you just do incremental increases each time.   Was doing more but it is a long time to hold the pose when could be doing something more active.  I found this one recently - better than extending the two minute challenge.   6 Minute Full Plank Challenge