The Gymnasium thread: A guide

[prateek2210]

Re: The Gymnasium thread: A guide

I would not mind doing crunches, but a friend said, it would stiffen the underlying muscle but not reduce the tummy fat.. Is that true?

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If crunches wont burn fat, then which exercise would?
All non sense talks, its how you incorporate crunches and its types. And I am sure that it will do the job.
And if walking/running/jogging would burn the fat, every single person we see in the neighborhood park would have flat stomach.

[Divya Sharan]

Re: The Gymnasium thread: A guide

If crunches wont burn fat, then which exercise would?
All non sense talks, its how you incorporate crunches and its types. And I am sure that it will do the job.
And if walking/running/jogging would burn the fat, every single person we see in the neighborhood park would have flat stomach.

A lot of people (in the gym) confuse crunches as only holding weights in both hands and sitting and standing. Basically they confuse squats with crunches.
I do feel squats are more for the core and crunches help both the core and muscle groups/fat reduction. Just that the intensity needs to be increased with time to see gains on a regular basis.

[R-series]

Re: The Gymnasium thread: A guide

If crunches wont burn fat, then which exercise would?
All non sense talks, its how you incorporate crunches and its types. And I am sure that it will do the job.
And if walking/running/jogging would burn the fat, every single person we see in the neighborhood park would have flat stomach.

Having a flat stomach is not only about running. No matter how much you workout/exercise, if you are taking more than burning out, you are bound to stick to your current condition or maybe worsen it. Walking running and jogging does burn fat. But think about it, how many people in your neighborhood actually run for an hr or jog for 2hrs or even walk for 4hrs. All these activities burn around 400-500 calories only which is easily gained by just 2 slices of a Dominos cheese burst pizza. For normal functioning of an average adult male we need 1500-1800 cal. Anything more than that is waste if we are not working out. I'm not saying you should look into calories of every food before eating it, but it's good to eat the amount you require, rather that eating whenever possible and to your maximum capacity. Thus working out alone is not the solution. Food intake, time of eating, sleeping hrs, in fact everything you do in 24 hrs affects your health in good or bad way. There is no point in working out and sleeping for just 5hrs and taking a mug of coffee to fight the sleepiness. That's not healthy.

A lot of people (in the gym) confuse crunches as only holding weights in both hands and sitting and standing. Basically they confuse squats with crunches.
I do feel squats are more for the core and crunches help both the core and muscle groups/fat reduction. Just that the intensity needs to be increased with time to see gains on a regular basis.

You're absolutely right. Basically any physical movement you do burns out calories. Crunches (for abdominal muscles) are more muscle focused than calorie burning exercises. There are some exercises which burn calories more than strengthen the muscle, they are called fat burning exercises. Individually there is no movement you can do which targets only muscles or only fat.
That's the reason why a person can never be over all fit if he doesn't do a combination of both. You have to have a balance of strength and speed/agility to stay fit. By staying fit, it's not only about physical but mental as well.

[The Monk]

Re: The Gymnasium thread: A guide

abhi There is some truth to what your friend said as well as the posts above. Have a look at this - Approximately How Many Calories Are Burned During a 15-Minute Ab Workout? | Chron.com

Crunches are not aimed at burning fat, it is meant to strengthen the core, an extremely important part of the body. Especially for a biker, as we tend to sit for many hours in the saddle while touring or move around a lot in the saddle while on race track.

That is why i suggested jumping rope, mixed with pushups and crunches to get you started. Jump start your metabolism and start building muscle, this will gradually help you lose weight as well as give some amount of muscle definition. This is of course only a first step and you need to build on it.

[abhi7013]

Re: The Gymnasium thread: A guide

abhi There is some truth to what your friend said as well as the posts above. Have a look at this - Approximately How Many Calories Are Burned During a 15-Minute Ab Workout? | Chron.com

Crunches are not aimed at burning fat, it is meant to strengthen the core, an extremely important part of the body. Especially for a biker, as we tend to sit for many hours in the saddle while touring or move around a lot in the saddle while on race track.

That is why i suggested jumping rope, mixed with pushups and crunches to get you started. Jump start your metabolism and start building muscle, this will gradually help you lose weight as well as give some amount of muscle definition. This is of course only a first step and you need to build on it.

Well, will start with things right from tomorrow morning! I don't believe in new year resolutions, cause i know it won't work and its just a reason to postpone! Thanks for all your inputs! Am sure this information will be very usefull to anyone reading this thread! I have a pair of dumbbell 7.5kg lying around unused for two years, brand new! Might as well search and clean them

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[prateek2210]

Re: The Gymnasium thread: A guide

Dont jump to dumbells on the first day. It would be too painful the next day

[abhi7013]

Re: The Gymnasium thread: A guide

Dont jump to dumbells on the first day. It would be too painful the next day

Yeah I've experienced it. Legs and hands shivering! Lol. Will do just warm ups the first few days

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[R-series]

Re: The Gymnasium thread: A guide

I'm sharing this 15 min low intensity workout plan. No equipment required. Just need some space, 6 by 6 feet of an area would be enough. Since the floor might be cold, consider using a yoga mat or bed sheet for floor exercises. This is just a beginner workout. I would prefer you begin doing this every 2 days if your a beginner and if not, you know how frequently you can do it. This is a full body workout. Take enough rest before you begin and eat healthy afterwords. Avoid junk food for immediate results. Keep a stop watch handy.

Round 1
On the spot jumps – 60 sec
On the spot jogging – 30 sec
On the spot knee raises – 30 sec
Bent over toe touches – 30 sec
Arm rotation – 30 sec
standing Twists – 30 sec
Break 30 sec (take a sip of water if required, try to avoid) – this is only to compensate for a dry throat not to satisfy thirst

Round 2
Jumping jacks – 60 sec
Lunges (alternate leg) – 30 sec
Push ups – 30 sec (knee or toes – whichever suits)
High jumps (try to touch knees to chest) – higher the better – 30 sec (if not possible do one knee at a time)
One leg at a time mountain climbers – 30 sec
Break 30 sec (take a sip of water if required, try to avoid) - – this is only to compensate for a dry throat not to satisfy thirst

Round 3
Commando push ups – 30 sec
Cross over lunges – 30 sec (alternate leg)
Elbow Plank – 30 sec
Squats – 30 sec
Floor jacks – 30 sec
Star jumps – 30 sec
Break 30 sec (take a sip of water if required, try to avoid) - – this is only to compensate for a dry throat not to satisfy thirst

Round 4
Jumping jacks – 30 sec (as fast as possible)
Lunges (alternate leg) – 30 sec (skip to change position, never stand on both legs)
Push ups (ballistic) – 30 sec (knee or toes – whichever suits
High jumps (try to touch knees to chest) – higher the better – 30 sec (if not possible do one knee at a time)
One leg at a time mountain climbers – 30 sec (fast as possible)

Please list out any exercises that you are not familiar with and I will share the link to videos or images of the same. We'll be having this schedule at the Jan G2G that we are planning for a workout session. This will be one of the 3 sessions that we will be doing. 2nd session will be a High intensity workout which will be push you to your limits and will be posted tomorrow.

[sibun]

Re: The Gymnasium thread: A guide

I was thinking to post here some of my experiences but I see lot of experienced and very good advice. I have been remaining fit for last 10 years. Actually my fitness story starts from 7th standard in school.

Will write in detail. As for those looking to burn fat, always try to work out major muscle group like chest, back, legs and this will burn more fat. Also try to do exercise that allows natural movement of body part. No risk of injury.

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[R-series]

Re: The Gymnasium thread: A guide

Sorry for the delay, sharing another 15 min workout session. High intensity interval training (HIIT). most of these are floor exercises, you can do it on the floor using a mat or folded bed sheet else a hard bed mattress is good enough.
ensure to warm up properly before starting.

Mountain climbers - 20 sec x 3 sets (5-7 sec rest between sets)

30 sec break
Russian twists - 20 sec x 3 sets (5-7 sec rest between sets)

30 sec break
Burpees - 20 sec x 3 sets

30 sec break
Squat jacks -20 sec x 3sets

1 min break
Jack knife crunches 20 sec x 3 (10 sec break)

1min break
back bow crossover 20sec x3 sets (10 sec break)

1 min break
wide pushups 20 sec x 3 sets (10 sec break)

1 min break
Supine pushups 20 sec x 3 sets (10 sec break)

1 min break
60 sec plank jacks

take rest and ensure to cool down properly with stretching.

[The Monk]

Re: The Gymnasium thread: A guide

I'm sharing this 15 min low intensity workout plan. No equipment required. Just need some space, 6 by 6 feet of an area would be enough. Since the floor might be cold, consider using a yoga mat or bed sheet for floor exercises. This is just a beginner workout. I would prefer you begin doing this every 2 days if your a beginner and if not, you know how frequently you can do it. This is a full body workout. Take enough rest before you begin and eat healthy afterwords. Avoid junk food for immediate results. Keep a stop watch handy.

Tried this workout for the first time yesterday. Then got my flatmate to do it as well, then got a girl to do it. It was enjoyed by all of us

It was far more difficult than what it reads! And the best part is irrespective of your fitness levels, everybody can try it out. You are only challenging yourself and nobody else. So the fitter you are the harder you go at it and push your limits.

The fourth round i just about managed to do. Very difficult. The other challenges i faced was having to Youtube some of the exercises, the names of which i was not familiar with. Also, even though exercises are meant to be done in a flow without a break, i couldn't because i kept having to refer to the sheet with the exercises listed out. Keeping a watch on the timer also distracted me from concentrating solely on the exercises at hand.

But a great workout to the entire body and made me realize that i need to work on upper body strength, as that is where i suffered the most.

Thanks Kushagra for this one. Is the second one a step up in the world of HIIT training? If so, i will try it after a few days of the first.

[prateek2210]

Re: The Gymnasium thread: A guide

Looks more of a military training!!!! Starters will have difficulty if they jump to these on the very first day.

[balerion]

Re: The Gymnasium thread: A guide

Awesome workout plan. I was completely burnt out by third exercise though.

I'm gonna do this daily like a ritual. Thanks for posting

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[R-series]

Re: The Gymnasium thread: A guide

Thanks Kushagra for this one. Is the second one a step up in the world of HIIT training? If so, i will try it after a few days of the first.

Yes, the second one is HIIT, of intermediate level. It is fun to do and I understand the concentration level that gets affected since your doing it for the 1st time. I usually keep this up on a computer screen along with pics for reference and a timer on one corner of the screen. Some motivating music to go along.
Beginners are not confined for any limits in breaks, you can take your time to catch your breath. As you do this more frequently you tend to get comfortable and get ready for the next round sooner than last time. This is a complete body workout focusing on the core, within a week or two you will notice yourself getting faster and stronger. I myself struggle close to the end of this schedule and I don't feel any shame in waiting to catch my breath, I just ensure I complete the damn thing before calling it a day.

[R-series]

The Gymnasium thread: A guide

Looks more of a military training!!!! Starters will have difficulty if they jump to these on the very first day.

You must be very familiar with this stuff if you judged the level without trying them
You're absolutely right. I wouldn't recommend a beginner to try these straight off the shelf. The 1st plan I posted is to be tried 1st and once one gets comfortable in following that without a hitch, that's when the 2nd plan comes into picture.

Yesterday at the office I asked my gym instructor to try it out and although he was going out of breath at the end, I admired his determination and the body language that he had while going through. It showed me where his strength was coming from (all the weight training).
[MENTION=74180]balerion[/MENTION] glad I could contribute