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Anyone gots training and diet programs

Shiggins

Steve Williams (59)
Eat smaller portions and every 3 hours. Run or ride on an
Exercise bike/ treadmill for 40 min before and after work.

Do weights because the more muscle you have the higher your metabolism gets.

It's not rocket science man you just have too do the work too get results. I lost 10 kg from 110 kgs too 100 kgs. In 3 weeks. Now I'm doing weights and I am slowly
Loosing weight by only doing weights no running or any other exercise. Don't forget too do your legs alot. Squats and backward lunges while holding weights and leg press. This leg exercise is like a fat burning exercise in it's self because it really gets the heat pumping.

Don't eat shit all the time. If your doing the hard work you can still eat good yummy meals but don't eat any fast food shit.



Go the force!!!!
 

WorkingClassRugger

David Codey (61)
A mate of mine has just finished an article for Men's Fitness about Sydney Uni's training program which should be about as relevant as one of their articles could get for rugby. Look out for it over the next couple of issues (I haven't heard a publication date from him yet).

You might see some familiar names/faces from around here in it too. I give you all one guess...

I'll keep an eye out for it. Probably be next month's edition I'd imagine.
 

Henry

Bill Watson (15)
You might see some familiar names/faces from around here in it too. I give you all one guess...

Bruce Ross?

Weights to get the blood pumping? Dead Lifts. More so than squats/lunges or leg press. As long as you are doing them properly.
 

Jnor

Peter Fenwicke (45)
...I'll let those named confirm or deny their involvement. Oops.

As for deadlifts; they are a cruel mistress, but also a very rewarding one. As much as I hate them, no other weights exercise gets the sweat up and the heart pumping just as much.
 

rugbysmartarse

Alan Cameron (40)
Don't forget too do your legs alot. Squats and backward lunges while holding weights and leg press. This leg exercise is like a fat burning exercise in it's self because it really gets the heat pumping.

found this out the hard way - ashamed Im at 80% of prevous PB on leg press
 

AngrySeahorse

Peter Sullivan (51)
I was complemented on how well I trained yesturday evening after a long day of St Paddys partying so my tip is Guinness and Irish whiskey.

But being serious I'd say look up 'dietitions' and pick one that specifically deals with sports people.
 

AngrySeahorse

Peter Sullivan (51)
Oh yeah and I'll echo the comments on weight lifting, it is really good for your metabolism but you'll need to eat small meals all day because you will be starving if you just have 3 meals.
 

cyclopath

George Smith (75)
Staff member
I used to do cardio then some weights, then changed to the other way around about 9 months ago. Amazing the difference in burning off some weight!! Amazing how high you can get the heart rate doing some weights alone too.
 

Nusadan

Chilla Wilson (44)
As for deadlifts; they are a cruel mistress, but also a very rewarding one. As much as I hate them, no other weights exercise gets the sweat up and the heart pumping just as much.

CAUTION: Deadlifts can be very injurious...my ex-knee surgeon dad chipped me for doing that in an one off session with my son who was recovering from a cracked kneecap, I ended up with a what it feels like a strained ligament in what was my good knee and still feeling it months later on whilst running...Son has now shied away from DOING them.

I recommend kettlebells in place of deadlifts as it doesn't make the knees bend to less than 90 degrees and thus less strain on the ligaments there...
 

Shiggins

Steve Williams (59)
If you let your self starve you will actually not burn calories as much because your body will prepare its self starvation. That's why you should eat more regally.


Go the force!!!!
 

cyclopath

George Smith (75)
Staff member
If you let your self starve you will actually not burn calories as much because your body will prepare its self starvation. That's why you should eat more regally.


Go the force!!!!

Like this?
b-411291-Medieval_Wedding_Feast.jpg
 
T

TOCC

Guest
CAUTION: Deadlifts can be very injurious...my ex-knee surgeon dad chipped me for doing that in an one off session with my son who was recovering from a cracked kneecap, I ended up with a what it feels like a strained ligament in what was my good knee and still feeling it months later on whilst running...Son has now shied away from DOING them.

I recommend kettlebells in place of deadlifts as it doesn't make the knees bend to less than 90 degrees and thus less strain on the ligaments there...

If you were bending your knees further then 90degrees whilst doing deadlifts then you were doing them wrong to start with..

Deadlifts can be dangerous to those who use improper technique and dont have sufficient core muscles.
 

jason

Sydney Middleton (9)
I posted on here a while ago about how I was trying to put on a bit more muscle mass for rugby. I'd been doing the standard powerlifting exercises - squat, bench and deadlift - on a 5 x 5 program similar to the one found at www.stronglifts.com. I made fairly slow progress for quite a while and was pretty frustrated that my gains weren't bigger. I'm 6'4" and was pissed off that my shorter mates who were training less were putting on a lot more bulk, even if they weren't stronger.

Then I went to New York for 6 weeks. Whereas I'd always tried to eat healthily, I basically let it go for that 6 weeks and ate like an American - huge, regular, fatty, greasy portions. I kept up exactly the same weight training program and my gains skyrocketed. My bench went from a 1RM of 100kg to being able to rep 100kg and my squat increased by about 15%. I put on a little bit of fat but it was pretty easily trimmed off when I got back. In short, if you're looking to get stronger, eat big, regular portions and do low rep, high weight compound exercises.

Reminds me a bit of this Scott Higginbotham story about using beer to bulk up - http://www.smh.com.au/rugby-union/union-news/brewing-up-a-bonny-backrower-20100722-10n1w.html obviously lean protein would be preferable, but it doesn't seem to matter too much where your calories come from as long as you get a lot of them.
 
T

TOCC

Guest
^^ im not a fan of power-lifting like you do, IMO its not functional fitness and the food and protein required to maintain such a figure is still damaging to the digestive system regardless of whether you have a high body-fat percentage or not.
 
D

Dunnman

Guest
^^ im not a fan of power-lifting like you do, IMO its not functional strength and the food and protein required to maintain such a figure is still damaging to the digestive system regardless of whether you have a high body-fat percentage or not.

Rubbish. The arguement that too much protein stresses the kidneys is ridiculous. You would have to be injesting upwards of 400 grams of protein a day or more than 80 grams per meal. A high protein diet is fine. Keep the water intake high and there will be no issues.
 

jason

Sydney Middleton (9)
I'm not saying that an unhealthy diet is the way to go, and I certainly wouldn't eat like that for any longer than I did. But for hard gainers I've found that the only way to put on muscle mass is to get through a ton of calories. I was way too lanky for my position (2nd row) until I filled out a bit on this diet. It might not be "functional" fitness, but it's certainly helped me a fair bit. I don't think functional fitness is gonna help you if you're too skinny in the first place.

EDIT: And I have to agree with Dunnman - I did a fair bit of reading on this and I haven't seen much to suggest that a high protein diet is bad for you.
 
T

TOCC

Guest
Rubbish. The arguement that too much protein stresses the kidneys is ridiculous. You would have to be injesting upwards of 400 grams of protein a day or more than 80 grams per meal. A high protein diet is fine. Keep the water intake high and there will be no issues.

settle down buddy, my response was directly in response Jason's 'all american' diet.... ive lived in america and seen the grease, salt and cholesterol which goes into that food.

I'm not saying that an unhealthy diet is the way to go, and I certainly wouldn't eat like that for any longer than I did. But for hard gainers I've found that the only way to put on muscle mass is to get through a ton of calories. I was way too lanky for my position (2nd row) until I filled out a bit on this diet. It might not be "functional" fitness, but it's certainly helped me a fair bit. I don't think functional fitness is gonna help you if you're too skinny in the first place.

EDIT: And I have to agree with Dunnman - I did a fair bit of reading on this and I haven't seen much to suggest that a high protein diet is bad for you.

Everyone has there own preferences..
I personally would rather be a all round athlete rather then limiting myself to power lifting...
I do power lifting, but i mix it in with muscular endurance and cardio vascular activities, i would never limit myself to just one form of exercise.
 

jason

Sydney Middleton (9)
On the topic of "all american" diets - I've found the best way to trim down is high-intensity interval training. I used to go for 30-60 minute runs which did very little for functional, rugby fitness and just ate away at any muscle mass. I've started doing a lot of ergs - 300m in a minute, 1 minute rest x 10...absolutely knackering and melts the fat off.
 
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