Exercise for Geeks? 160
An anonymous reader asks: "A bunch of friends and I have been wondering for a while how to stay fit (and additionally, how to bulk up). While common suggestions include team sports, few of us are able to get together and play something outdoors since the weather here is abysmal. We would like to know how you geeks stay fit individually in your homes, and are there any ways to do so (while building up muscle) that don't involve expensive equipment? Thanks."
Indoor rock climbing (Score:2, Insightful)
You can get handhold sets of various angles and sizes online at places like REI [rei.com] or Mountain Gear [mountaingear.com].
Re:Indoor rock climbing (Score:2, Informative)
Workout? (Score:1)
As for Building muscles, well I've been pretty confident in how I look, but you could always lift a few old IBM PCs =)
yoga is *not* a martial art (Score:2)
I would suggest martial arts (tai chi, judo, karate, yoga)
i would assume that most ppl understand that yoga is not a martial art as incorrectly described in th parent comment
what seems to be less well understood is th correct use of th word yoga itself
yoga is a sanskrit word which roughly translates to union - i.e. spiritual union with th cosmos
it is closed related to th word yoke in english
yoga is a non-religious sprititual science - it is a body of exercises and disciplines which have been systematised - yoga asserts no definitive dogma and merely suggests that these exercises may help you on yr spiritual path
most of these exercises are non-physical - however there is one branch of yoga science which is called hatha yoga that teaches a system of postures called in sanskrit asanas - these are what are commonly thought of as yoga in th west
writing this comment is reminding me of th GNU/linux debate - that aside i do think it is important to encourage th proper use of th word yoga in th west as th word has many thousands of years of tradition behind it and is of course still used correctly in th east - so please try to use th phrase hatha yoga or asanas instead of yoga in this context
i do not know anything about th ppl behind this website however this page [abhidhyan.org] provides a more indepth discussion of th relationship between hatha yoga and yoga
Dumbbells, chairs & broomsticks (Score:2, Informative)
Now, given that, you want to try to target particular muscles. Learn the moves that exercise the biceps, triceps, deltoids etc. Step on and off chairs to train your legs. Do pushups. Do situps. Stretch.
The problem with all this is discipline: it really doesn't help if you don't at least do this for about 20 minutes every day or 40 minutes every other day.
Ofcourse, you could also go for ballroom dance, historic dancing, indoor climbing, acrobatics, juggling...
Re:Dumbbells, chairs & broomsticks (Score:2, Informative)
I bought a pair of cheap dumbbells from Walmart and have been very pleased with the results. ExRx [exrx.net] is a good source for exercise ideas. They index exercises by muscle group, describe how they are performed, and show how with a short video clip. I exercise wrist, upper arm and deltoids on day one; back and shoulders on day two; with day three as a rest day. I saw pleasing results soon with only light weight (5-10 lbs). I also try to walk for 30 to 60 minutes a few times a week.
For weight control, I'm trying the Hacker's Diet [fourmilab.ch].
The Gym (Score:2)
A lot of the guys at my office lift/run/bike during lunch. Take a granola bar or two, eat on the way over/back and cycle for 30-45 minutes. Still have time for a shower and you'll feel refreshed during those afternoon low times.
Drink lots of water too...it actually keeps you more aware than coffee, I think. You'll feel 'cleaner' within a few days if you finish a couple bottles of water during the day, and it's great for keeping your body hydrated during workouts.
--trb
Re:The Gym (Score:1)
Re:The Gym (Score:2)
If you are looking to build muscle, I would suggest a personal trainer for like 4 sessions. They'll really help you learn good form and technique, as well as exercises you hadn't considered. (The only drawback is that personal trainers can be kind of expensive.)
Look for opportunites (Score:1)
All that exercise adds up and in combination with a few lifestyle tweaks helps keep you healthy at the end of the day, not to mention saving you gas money for more important things like alcohol!
Also have you considered swimming - great full body exercise and if you don't feel that energetic just lazing around in a pool is a great relaxer at the end of a day.
Swimming, hiking, biking, weight-lifting (Score:4, Interesting)
None of these are particularly expensive, but they do require you to get out of your home -- I think exercising is a lot more effective when you do it with a friend, because you tend to slack off more when you are on your own ("Oh, I feel tired today, I'll just go tomorrow" versus your buddy dragging you to the gym).
I especially enjoy group outings, because then you get to have fun while getting a good exercise. So do try to be more social in your exercise activities, and you'll benefit greatly.
Re:Swimming, hiking, biking, weight-lifting (Score:2, Informative)
You can do quite a bit at home:
1) I have a few 100 lbs of weights, a good bench and a power rack in the basement. Purchased over a few years, they cost about as much as 2 years of a gym membership and I've been using them for over 10 years and will own them for decades more.
2) My live-in gf has a 70 lb punching bag, gloves, and wrist wraps, so she doesn't need to go to the gym or her dojo to practice taekwondo.
3) Exercise bikes: boring, but effective. personally, I'd just rather get outside on my own bike though.
4) Calisthenics & jumping rope. I do sometimes.
5) Martial arts: while you periodically need to get out to go to the dojo, practicing forms/attacks at home can be quite a workout. My only problem is that I study kendo, and swinging a sword overhead doesn't work when you have 8-ft ceilings
When I began working out years ago I found that I had to discover what worked for me. e.g., I don't like lifting with other people, but I like cycling with a partner. I hate cardio, but love weights. You'll probably go through the same self discovery period until you settle on the things you like and it becomes a daily routine you hardly even think of. Exercise has to become natural, or you will stop doing it. Get in the habit of walking (carrying groceries in a backpack works well) instead of driving everywhere; avoid elevators for less than 4 floors of altitude gain; eat properly. After a while it just comes easily.
Go for it: you can have many jobs and multiple interests, but only one body. Take care of it!
Re:Swimming, hiking, biking, weight-lifting (Score:2)
Every bit helps.
Re:Swimming, hiking, biking, weight-lifting (Score:2)
Working out at city rec center (Score:2)
I do a 3 times/wk workout on the weights, one set each of 15 reps, followed by a 20-30 minute cardio at 140-150 BPM on the heart rate monitor (they have an indoor track, which I like better than a treadmill). Once a week, I do an extra set of weights after the cardio. My workout would be considered a mere warmup by the dedicated muscleheads, but I've found that even a light workout on a regular basis makes a *lot* of difference in how I feel.
I generally follow the guidelines given in "Weight Training for Dummies", which, despite the title, is an excellent guide.
Exercise For Geeks? (Score:1)
I made it out of plywood and epoxy, and use a poly tarp for the sail. It may not seem too much like exercise, but I've noticed my arms bulk up somewhat from holding the main and jib sheet lines. As to the geek part of it, there are tons of nifty electronic gadgets to explore when building and rigging your boat. GPS, sounders, VHF, light systems, electrical systems, etc.
Re:Exercise For Geeks? (Score:2)
Re:Exercise For Geeks? (Score:1)
I've quite a few pictures of it, from build to completion, all captured on 35mm since my digital cam died and I've not wanted to replace it with another point/shoot model, but none have been scanned in because I'm lazy.
Also on the designer's site is a sailing pram much like the PK78 called the D4. A version of plans for the D4 are available for free at http://www.bateau.com/free/freeplans.htm
Weighted Jump Rope (Score:1)
Running (Score:2, Interesting)
Find some nice areas to run, and running can be fantastic. A break from the world, a chance to think.
Just don't dress up like those '80s joggers...
Swimming can be good, although I'd combine it with other forms of exercise.
Cycling is also good, although remember you have to go a lot further and for longer to get the same amount of exercise as running.
Building up bulk, a gymn is probably your best bet, and they can give you a tailored routine, and should be able to advise you on other forms of exercise.
And just in general, walk, don't drive where possible. You might need to leave a bit more time to get around, but you soon get used to it.
8 min. abs. of course! (Score:2)
or go here for more:
http://www.currentcodes.com/showstore.php?store=7
Here's a link to the DVD (it comes with 8 min. arms):
http://half.ebay.com/cat/buy/prod.cgi?cpid=526408
Re:8 min. abs. of course! (Score:3, Funny)
Re:8 min. abs. of course! - Balogna!!! (Score:2)
One of my old college roommates used to have this on VHS, and it really did work. I understand that spot-reduction of fat doesn't work. This is a good workout regardless and really defines your abs. It is going to take you awhile to geat rid of a 40# spare tire, but i'd rather have a gut full of muscle.
Obligatory reply (Score:1)
All from the comfort of your home as well.
Oh dear.
[Apologies to the female audience for this]
Less child humoured reply:
One strangely obvious option may be to get a cycling machine which can be adjusted low enough so that you can double it up as a computer chair - hacking and exercise at the same time!
Re:Obligatory reply (Score:2)
Don't bother trying to lower the bike- just duct tape a keyboard to the handlebars- it's not like you need handlebars anyway. Rigging a mouse pad next to it should only be a couple minutes' work, too. My wife set that up for herself a few years ago and still uses it.
MA (Score:1)
I've recently lost a bunch of weight.. (Score:2)
I now walk 20 minutes from the Train to work (and back at the end of the day).
I've nearly stopped drinking Coke and Pepsi.. once in a while.. Also cut back my beer intake from ~1 per day to a couple a week.
Stopped eating take-out for lunch -- my GF usually makes my lunches now; she's the best (-:
And I've reduced my carbohydrate intake. I love my carbs. I love pasta and rice and bread. Sure, I still eat some, but not as much as before.
BUT, since the question was about excercises, I'd say: "get out more". Seriously, those 20 minute walks suck some days, but I know it's good for me, so I (almost always) do it.
S
Re:I've recently lost a bunch of weight.. (Score:2)
Re:I've recently lost a bunch of weight.. (Score:1)
No sleep, No food and .... (Score:2)
not eating when i should and
figgetting all the time.
Believe it or not if you have a deskjob then figgetting is a good way to keep fit
fidgeting actually helps. (Score:2)
they guess that about 330 extra calories are burned a day.
more links: here [value.net] and here [google.com]
Re:No sleep, No food and .... (Score:1)
Depending on when you eat, you might be improving things. Moving the bulk of your eating earlier in the day makes you able to be more active. I like a big breakfast, medium dinner, and a small supper, with lots of water throughout. Of course, I'm in front-range Colorado, and my old Indiana body was never intended to conserve water.
And finally, that fidgeting thing can be more useful than you might think. It's easy to develop habits. Usually, we pick up annoying, useless ones, but semiconsciously keeping up leg bouncing burns calories and builds capacity.
If you have a wheeled chair, for instance, you can drag yourself forward and backward on your chair while not having to manipulate the keyboard. I often have periods wherein I'm reading a manual or report, and need press pagedown only maybe every 20 seconds. Sometimes, I switch to a larger font, and stand up while reading, allowing me to do shallow knee bends, and even sloped pushups on my desk, (feet back behind you, breastbone and hands at the edge of the desk).
Lately, of course, I haven't been able to practice what I preach much. It's hard to type code without holding still, and loading a complex problem for analysis often puts me into almost a trance state. I don't exercise much when I 'm not in my body.
By playing video games. (Score:2, Informative)
If you get a soft pad for DDR, then you'll need to put something heavy on the corners to keep it in place. If you buy a small weightlifting set, you can get a little upper body workout by putting the weights on the corners of the pad, and during the game as you constantly readjust them.
There's other games you can play too. I forget what it's called, but there's an arcade boxing game played by actually punching with pair of gloves. The gloves are fairly heavy, and your arms will get a workout if you play the game very much.
Re:By playing video games. (Score:2)
Same here, but maybe your arcade doesn't have any DDR regulars or something. I have 6 DDR machines within about 30 minutes of my house (in Jacksonville, FL) and there are quite a few people with excellent freestyle moves. There are also n00bs who don't really understand how the game works or just how physically demanding it can be ;)
As for the exercise component, I've been dancing at home and at the arcade for about 6 months now. I've lost 25 pounds and seriously upped my endurance and cardio response. I can fit into dress pants I thought were lost forever. I've also gotten faster on my feet as I *slowly* progress through the harder songs.
I'm 6'1" and currently 228. Takes a lot to move my big legs that fast. Can you say "era" on Maniac?
P.S. "Modding" pads is a necessity if they're the soft foldable kind. I took a 3x4 sheet of quarter-inch plywood and some aluminum carpet trim strips and screwed the whole thing down. Most importantly, I put a layer of foam carpet padding underneath - very easy on the feet! I can move, jump and slide with no pad movement. Now all I need is to get another modded pad so I can double and/or dance vs. my wife and son.
GTRacer
- Working my way through all As on 3rd Mix Anothers...
Sun equipment (Score:1)
I'm saving up for an E10k. Woohoo! see my bulky arms and tremble, all yee flabby and skinny geeks!
Seriously... the key to keeping weight down is to listen to your body and only eat what you need, not what you want. I know how hard that is-- I want mocha all day long but I do resist except for my morning one and sometimes one additional.
For exercise, I walk. I park my further (but not so far that it can't be watched and monitored by passers-by) and walk the extra distance to the building. I also swim in the neighborhood pool a couple times a week with the kids, mow, and pull the car out of the garage and throw some wood through the saw.
It's not a great plan... I would like to lose a little poundage around the middle. But I can't stand gyms or exercise places. I need to take up walking/running and basketball again when it cools down.
Re:Sun equipment (Score:2)
Sounds a lot like the Hacker's Diet [fourmilab.to], written by an engineer for engineers. In it, he uses the concept of an "eat watch," an imaginary watch whose alarm goes off when you've eaten what your body needs. People who are too skinny have eat watches that go off too soon. Overweight people have eat watches that go off too late. The trick is to compensate for a faulty eat watch by carefully tracking and adjusting what you eat vs. what you really need. It's the classic engineering problem of tuning a system with inherent feedback. I lost 35 lbs in 10 weeks on his plan - highly recommended.
But since this article is about exercise, I'll also mention that he includes a very good exercise plan as a supplement to the diet. See the same page linked above. It's easy stuff that you can do without any extra equipment in your own home. Like the diet plan, it's very structured so that you always exercise at your level and can move up as you improve to increase the effectiveness of the workouts.
That said, I still prefer getting out of the house over doing something inside. My wife and I walk in a park for an hour about 5 days a week, and I try to do at least something like basketball or biking on the weekends. Works for me.
Remember grammar school? (Score:1)
And remember, basketball is a "team" sport, yet it can be played one-on-one.
hmmm... don't stay indoors! (Score:2)
Second of all, if you are working indoors all day, it would probably be healthier for you to get out.
If you really really want to exercise indoors at home, your choices are, in order of cost, (1)buy a book on calisthenics, (2)buy some kind of video on aerobics or tae-bo, (3)buy some dumbell type weights and a book on soemm weight training, or (4) buy some kind of exercise machine, be it soloflex, or a treadmill or whatever.
If you are willing to leave the building, join a gym! Just go and exercise, get out of the house, have some fun. Go for a walk or a run. Tons of info on walking and running on the web, its cheap and its healthy.
DISCLAIMER: I am not, nor have I ever been, knowledgable of either medicine nor exercise. In fact I am just another fat middle aged programmer, so be careful whatever you do.
Buy weights and a bicycle (Score:1)
For upper body, use the weights. Buy a good book on strength training or spend a little time with a trainer. Do some ab crunches for the beer gut (not situps - they're hard on the back).
Don't spend money on fancy gym equipment and bowflexes and ab rollers - they take up space and are less effective than a cheap set of weights.
By a bike (Score:2)
If I can't cycle to where I want to get to I try and cycle to the rail station, where there is a cycle lockup.
The Main Thing (Score:1)
Personally, I go walking during half of my lunch hour, go bike riding on the weekends, and use dumbbells for upper body.
The main thing, though, is to enjoy whatever it is you decide to do and that it fits well into your normal weekly schedule. Because none of it will do any good if you only do it for a couple of days.
Work! (Score:2, Informative)
Broken elevator, and you've got to move 4 PC's up to the third floor?
Load the van up with ladders, boxes of cat 5, tool boxes?
Brute force of moving big servers, 48U racks, 21 inch monitors!
Big printers are heavy as all hell!
Gym (Score:1)
Also, check that the machines are good. Personally I hate chain driven machines and I really hate hydraulic machines. Weights are better than machines but machines are easier to get started on.
See if your friends go to any gyms and get their opinions. A lot of gyms are crap and a lot of others aren't.
Some suggestion (Score:1)
I agree with /.ers suggesting martial arts, and I'll just add that lots of the geeks I now enjoy them, even if they wouldn't practice any sport. Probably one of the reasons is that they let you exercise your mind too.
Another good way to exercise is swimming, that helps you improve your whole body at the same time (if not your mind, like martial arts do).
If you really want to do geeky things you can always mod a bike to power some computer with it, maybe a bike powered mame station or similar stuff, but then I'm afraid that in such ways you can exercise only some parts of your body, so you're going to need other different kind of exercise for the other parts.
IANAFT (Score:1)
1) I bike 2 miles every night, even in the rain, around my block. Get yourself a cheap little $20 radio that straps on your arm and the laps just fly by.
2) While you are watching TV at night, lay on the floor and do crunches and leg-lifts to work the abs and lower back.
3) Cut down on the fatty foods. Surf over to the websites of all your favorite fast-food restruants and check out the nutrition information on their meals.
My exercise and diet plan - (Score:1)
Exercise consists of sitting behind a keyboard for 8 - 10 hours, but with a lot of nervous energy. Ever see those folks that don't sit still, always have to have their legs wiggling or bouncing
Results
6'1" at 165lbs, a thin build but legs are rock solid, arms are rock solid, trim belly and the muscles in the small of my back are world class.
No joke. I would post pix but you guys would
Oh crap, almost forgot. (Score:1)
Whenever you go to the store, park way out in left field so you have to walk 4 minutes to get inside (actually I do this cause I hate door dings, but same result.)
Take the stairs instead of the elevator. I live 4 flights up.
If you are going to eat candy, eat EXPENSIVE candy. The stuff I eat is marbled chocolate covered malt balls, $8 a pound (about $20 a kilo) The really good stuff that I eat (marzipan balls coated in dark chocolate, then a hard candy shell) is $13 a pound (close to $30 a kilo) - lets just say I don't eat too many of them at once, and I savor every one.
With high metabolism comes high anxiety - did you really lock the door? Up 4 flights of stairs, check it, down 4 flights of stairs. Did you really turn off the headlights? Down 4 flights of stairs to the parking garage across the street, up two flights of stairs, check the headlights, down two flights of stairs, cross the street and up 4 flights of stairs
Anybody that parks in the front row deserves to be fat.
Seriously (Score:1)
A couple of things (Score:2, Informative)
Hope that helps!
Re:A couple of things (Score:2)
Or, slightly less harsh, just put the PlayStation in front of the treadmill/exercise bike, and start a game that encourages you to sit there for hours at a time. Say, any of the Final Fantasy games, or anything by Square, really, Legend of Dragoon, RPGs of that type.
Uh... (Score:1)
Sorry, I'm not posting links. You already know where to go, I'm sure.
Re:Uh... (Score:1)
Stupid 2 minute wait. Someone is going to beat me to it.
Good Luck... (Score:1)
That was about a year ago. You can join for 15 bucks a month, and they will take it right out of your pay check.
I thought sweet!! So I joined as soon as it opened.
I have never been in the place... I know that sounds sad - but I'm the network engineer here and pretty much work 10 hours + a day. And I try and keep weekends for the family. I do a little fishing and golf now and then but thats about it.
If you really want to get in shape - MAKE THE TIME. Go for a walk every day - do pushups/situps - work out - buy video tapes, its doesn't have to cost much at all. But you have to make the time for it...
I get exercise from lifting servers into the rack and twisting a screwdriver - I can crush your skull with my hands - but I couldn't run to the end of the parking lot - I just don't make the time and I'm kinda lazy about the hole exercise thing :)
Duke
Do Housechores (Score:1)
The joys of joggling (Score:1)
I juggle a bit everyday (at work and at home) and Sunday mornings I like to go joggling [stosberg.com]. (Juggling while jogging). I use weighted juggling balls to make it more of a workout.
I think eating healthy is important, too. For me, that means a vegatarian diet, with an emphasis on maximizing fresh fruits and vegetables, and minimizing dairy.
There's also all the little things you do to put more exercise in your day-- park a little farther from work if it's not practical to walk all the way. Use a hand basket instead of a a push cart at the grocery.
In my case, I'm spending 40+ hours at my desk every week, doing things I already enjoy-- walking, skating and juggling, and eating food I like. Because all this is integrated to my daily routine, I don't feel much like I'm trying to get exercise, and age 26 I'm the same weight I was in high school-- and in better shape.
In your homes? (Score:2)
> how you geeks stay fit individually in your homes
The "in your homes" part is your first mistake. Sure, do some pushies and sitties, but also get out and walk, swim, ride a bicycle, etc.
And do it in the daytime now and then; sunlight is necessary for proper vitamin D management in humans. Contrary to a myth common among geeks, sunlight doesn't really destroy us.
And eat right and sleep right and take regular showers, while you're at it.
The only exercise equipment geeky enough..... (Score:1)
Exercise & RSI (Score:1)
Moral of the story, exercise is good, both physically and mentally, so get to it! Good luck.
The solution... (Score:1)
I know you said on the cheap, but... (Score:1)
A rowing machine is really nice. You set it up and go. Then you take it apart and put it away. It exercises your whole body, and is really great cardio-vascular exercise. I lost about 20-30 pounds in 3-4 months using one. I also do some calisthenics, like sit ups and pushups. A pull-up bar is good.
While the article did specify cheap, I should think that if anyone can afford this thing it would be a geek. However, I did get mine for a discount because I know someone who works at Concept2...
Racquetball or Squash (Score:2)
If your motivation sucks...work around it! (Score:2)
Here, in the Northwest US - you can hike trails, climb rocks,kyayak, scuba dive, bicycle in the counry, hang-glide, climb mountains and wind surf. You could also go splunking, paint-balling, mountain biking and sky-diving. If you're still have high-school ambitions - team 'sports' are considered fun by some people
Do somthing fun, and motivations won't be a problem. You coulden't get me to jog every day, but any one of the above and I'm there.
Try Fencing... (Score:1)
Look here [usfencing.org] for fencing clubs in your area. Most clubs will have all of the equipment that you will need in the beginning, as long as you own comfortable shoes and moderately loose exercise clothes. Be warned, however, that as you get more involved, you will want to get some of your own equipment.
Be warned again that some of your past enjoyment of flashy sword-fights in movies might diminish, but you can gain some enjoyment as well from criticizing what they do, and knowing that if you were faced with someone using a sword like that, you could probably take it out of their hand in next to no time.
Pushups, crunches and situps (Score:1)
The only drawback is that depending on your fitness level, you might not be able to do enough reps. If you manage to do about 10 in a row, that's a good start, you'll be able to increase that number later on. I started off doing 4 sets of 10 pushups, and about a year later I was doing 4 sets of 25 every day. Needless to say, they were helping me stay into shape, even though I was not going to the gym.
But don't expect to bulk up while doing pushups or situps. If you want bigger muscles, then you really do need to go to a gym or to invest into a weight set. However, any kind of physical exercise helps.
I like to get out... (Score:2)
I also cycle a lot - I'm currently working my way up to doing a 300km cycle down the West coast of Sweden from Gothenburg to Malmö, combining the cycling with some chances to swim in the sea and some tenting!
I started running as well to pad out the disciplines. I try and run in interesting areas as much as possible and preferably off-tarmac!
Put the 3 together and you have the basis for triathlon or multi-sports (or adventure sports). This is my motivation - to get out in the countryside more and hopefully enter some beginners races that include different disciplines. As well as swimming, running and cycling one can expect to include kayaking, climbing and other fun events.
My main criteria was that I could train myself and *not* need to go to a gym (ugh!). I complement the outdoors activities with some abdominal workouts at home and I try and use my body as much as possible instead of taking the *easy* option.
I'm never gonna be an athlete, but I do enjoy my workouts. The big test will be the winter period, but again I'm trying to look at it from the POV of the training in itself being enjoyable and something of an adventure. As long as I continue to feel that I should be able to keep it up.
Good luck!
some advice from another workout rookie (Score:1)
My routine: 40-60 mins cardio every visit (elliptical trainer or bike), abs every visit (stomach crunches and lower back), alternate arms/shoulders/chest or legs between visits.
START EASY!! A major factor in people not continuing to exercise is that they start too hard and find it too tough. I had to take time to work my way up to a full hour on the elliptical trainer - at first I could only do 15 minutes. After your first couple of outings try 15 minutes to start, then do your weight stuff, then come back for another 15 later. You want your heart rate to be up and to be sweating, but complete overheating and exhaustion are counterproductive.
For home exercise, motivation is the worst. If you want inexpensive equipment, EXERCISE BALL! It is fantastic for MANY different exercises (most directly useful for abs and back which is of critical importance for us stationary geeks). The advantage of the ball over traditional machines is that you have to BALANCE yourself, which brings entire muscle groups into play as opposed to targeting only specific muscles.
You should really think of a gym as opposed to home exercise. There is a wider range of services, as well as professional help through personal trainers. I'd recommend paying for a trainer for your first few outings so they can lay a foundation workout routine for you.
Good luck
Bulking Up (Score:3, Interesting)
Most people buy equipment and let it rot in the closet. I had done this a number of times in the past myself. However, a year ago I decided I was sick and tired of the situation - and I had been watching Bowflex ads. I did some research on the Bowflex and most magazines and reviews spoke well... so I broke down and bought their least expensive model.
Does it work? YES! When my partner and I started to use the Bowflex... at the most I could press and curl was 15 pounds (per arm) - pretty pathetic. Now I'm up to curling 80 lbs per arm (160 lbs total weight) and rowing 90 lbs per arm. This after about 9 months of use where we use it every other day for about 20 minutes.
My arms have muscles now... and I feel much better and want to keep going. (my partner actually has abs showing now... but I need to lose more weight before mine start to pop out)
The other important thing is to try to get outside and hike/swim etc... as well. Being in Hawaii, this is easy year round, but for those of you in other climates you will have to substitute other activities during the nasty months.
As per bulking up... avoid all the mixes/drinks/drugs that aid you in doing this. Build your muscles the natural way.
Bottom line? The equipment doesn't matter... what DOES matter is that you STICK WITH IT. To do that... get a partner who has the same goals in mind (it doesn't hurt either, if your partner is in better physical condition than you... since it gives you more motiviation to reach their body).
Oh yeah... and put a picture of a big fat man on your fridge :)
Re: (Score:2)
Re: (Score:2)
How to Lose weight 101 (Score:5, Informative)
Excercise and Food intake.
The first thing that I would do if I were you would be eliminate soda's. I still drink coffee in the morning as I probably only get 3-4 hours of sleep a night (thank you WebObjects), but because I eliminate soda, I have kept off tons of weight when I see the geeks around me slowly adding a gut. That is just a start, and you may want to change other eating habits as well. I have found that because I no longer drink pop (at 170 calories a can x 5-6 cans a day) I save almost 1000 calories. That leaves me enough room to pig out occasionally. Also if you excercise your metabolism will speed up, allowing you to burn off more calories, even when you are just sitting there.
I personally work out maybe 30 minutes a day, with 10 minutes of warm up streching and 5 minutes of cool down streching. That is 45 minutes a day. Yes, it sucks, yes it takes time out of my day, but YES I LOVE the eventual benifit. As an aside, I have more energy, and feel better about myself. As an aside, streching is VERY important. You will be stiff and sore the next day, and get burned out on working out IF YOU DON'T STRECH OUT. If you do the soreness is kept to a minimum.
The workout program is simple, but I know that you may want to taylor this to your own. I run two miles, which I can do in 10 minutes, then I work out my upper body and abs, and I alternate between the two of them. I have free weights at home and a curl bar (the bar was $30 at play it again sports, the weights are about 40 at wal-mart) As a person who has obnoxiously strong legs (I used to race bicycles long ago) I run with leg weights on, but that is something that you may not wish to start out on.
There are a couple of books which I use as a guideline to help me out, and I recommend them highly.
They are the "Stronger Abs and Back: 165 Exercises to Build Your Center of Power"
I am finally getting close to a rock hard 6 pack thanks to this book alone. WOW.
http://www.amazon.com/exec/obidos/ASIN/08801155
The Body Sculpting Bible for Men
http://www.amazon.com/exec/obidos/ASIN/15782608
Great book, hints on eating correctly, and hints on using what you have to achieve what you want.
Strength Training Anatomy
http://www.amazon.com/exec/obidos/ASIN/07360418
This book is very good if you wish to get into a gym and you really want to know which excersices work what. It has diagrams and walk throughs of dozens of machines and free weights, and shows you drawings of what muscles it works.
I have been working out for 4 months now. I have lost 15 pounds, went from 14 to 7% body fat, and really started toning up. I have found that it has really done a lot more than just make me look better. I hope that you find what you need and start working out yourself.
DDR (Score:2)
Bulking up. (Score:2)
Easy Answer (Score:2)
Yoga is a great way to get in all sorts of shape. It will let you work on your flexibility, breathing excercises, concentration and focus, and has many other benefits besides. My mother used to do yoga, and has been trying to get back into it. I plan to do so this fall when I go off to university. Perhaps you should look into doing the same, it would make a great compliment to strength training, if you were doing that, and can help you maintain a relaxed and stress-free lifestyle.
--Dan
Ultimate Frisbee (Score:2)
Rock-climbing as a puzzle (Score:2)
- Think of it as a puzzle: get from point a to point b using these holds or in the smallest amount of time, or with the greatest efficiency. Think of it as an NP-complete problem.
:-)
- You put on muscle mass: however, your body is fantastic at optimizing the amount of muscle for your efforts. Look at climber's bodies. They are well-defined and not ugly-bulky. Women dig climber's bodies.
- Flexibility: climbing requires flexibility. Fortunately, flexibility is the easiest of (flex. strength, endurance) to enhance. Flexibility means you can look like spiderman and impress others.
- Endurance: You try hanging on some rock for more than 30 minutes as a newbie and you'll see what I mean. After a bit (6 months) you'll be able to campus some trick routes (ie. only hands, no feet).
- It's damn fun and a great feeling to know that you can climb a vertical surface that resembles a pane of glass
- It's can be done in solitude (as bouldering, which is within 1-5 metres of the ground). Appease the anti-socialness in you!
:-) On the other hand, getting together with others is far more rewarding.
The cost is low: you can try it with a pair of sneakers and some crushed chalk. A pair of shoes will run you between $80-$160 (Cdn or US), though the shoes are something that can be had second-hand (I don't recomment anything else be used second-hand though). I gained 35 lbs of muscle mass in about 8 months just from climbing. My fat percentage is very low (about 8% -- it shouldn't drop below about 5% which can be unhealthy). Of course, diet is important, but if you excercise, you can increase your metabolism which can enable you to burn calories just by breathing.I recently realized the same thing... (Score:3, Insightful)
Then I started to work out. I do a lot of cardio exercises to get my heartrate way up. Thats when you start to loose a lot of weight. And it can be fun to. Find an exercise bike, get a good book/magazine, and start reading. In an hour, you will have lost a ton of calories, exercised a lot, and finished 50+ pages in your book. There really isn't a downside. If you can't get a book, find a TV. Two episodes of The Simpsons and you are done. Thats it.
After I do cardio, I go lift weights extensively. Mainly upper body since the cardio takes care of the lower body. In just 3 weeks of doing weights, I've increased my bench max from 115lbs to 155lbs. Its that easy (wow I sound like a piece of SPAM).
The last thing to do is aerobics, especially kickboxing. Its fun, its really a good exercise, you get your heartrate up, and usually there are tons of dainty, hot chicks in the room with you.
At any rate, just eat right and work out is what it comes down to. You don't have to look like Ahnuld, but then again, you don't have to look like Jabba.
Hope this helps. -Vic
Easy the hacker's diet (Score:2)
Hacker's Diet [fourmilab.ch]
-- Tim
What are your constraints/goals? (Score:2)
I'm not 100% what your constraints are since you state I have been wondering for a while how to stay fit (and additionally, how to bulk up) and then are there any ways to do so (while building up muscle) that don't involve expensive equipment?. The obvious answer is to get a membership at a gym. That way you don't have to junk up your house with bulky weight lifting equipment. Since that's so obvious, I'm going to make the assumption that you're not so afraid of expensive equipment as you are of spending a lot of money.
First, I'd like to state my opinion that a good weight lifting gym shouldn't cost a lot of money. A good gym should have some good quality free weights and not be cluttered up with fancy machines that look pretty and cost a mint. Look in the yellow pages and call every single gym you can find. Even those that don't take out half-page ads. For any that fall within your budget, go there and check it out. Don't be concerned with whether it's pretty and clean and has lots of hot babes running around. You might find a cheap gym that helps its members focus on the basics of building muscle.
Now, let's suppose that no gyms are suitable for you for whatever reason. You desire a way to "bulk up" and "stay fit" that doesn't involve outside sports (and I'm making the assumption that you don't want to spend much money either). That's starting to get a bit more difficult, particularly the "bulk up" portion. The key to building muscle is progressive resistance. Without a nice selection of weights, that's going to be pretty difficult. You can try isometric exercises (exerting force against an immovable object -- like trying to "curl" a doorknob) but I'm personally skeptical how much strength you can build that way. You may want to look into those elastic band resistance exercise things. They're not going to be as good as free weights but they will be cheap and I believe you can adjust the resistance they deliver because they are elastic media and obey Hooke's Law. Another possibility is to get your friends to go in with you and buy some basic free weights. Go for basics here: a power rack, a barbell, a bench and some weights. That's all you need. Don't waste your money on a leg extension table or crap like that.
As for the simple "stay fit" portion, this is much easier than the "bulk up" part. Some El Cheapo ways of getting in shape: jump rope, walk up the staircase of a building for 30 minutes, go running early in the morning inside a mega-mall (you'll see old people doing their morning walks in here a lot of times), look into sports indoors (indoor soccer, martial arts, etc.), sign up for an aerobics class (not just in the expensive gyms, check out adult ed centers, local colleges, etc.).
You might also get some ideas from simply skimming the "Sports" section of Yahoo or Google to remind yourself of the wide selection of athletic activities available to you. You might have to adapt some of them to fit your specific constraints, but that's a chance to apply your geek problem solving skills. The biggest challenge for you, as I see it, is to build muscle on the cheap. Hopefully you can find a back-to-basics gym in your area. And if you're really serious about building muscle, I strongly recommend you check out some of the books and magazines published by Hardgainer [hardgainer.com]. They publish weight lifting instruction that is ideally suited for people who don't have incredible genetics which is probably the majority of geeks and slashdot readers. The methods we need to use are significantly different from what you're going to read in all those Weider Inc. glossy magazines in the bookstores. You know the ones I'm talking about: they all feature a super-muscular guy posing next to a silicon-enhanced bikini girl. Following the advice you find in there is a sure fire way to frustration.
Good luck!
GMD
three key exercises (Score:2)
cuff-weighted carrot cuffing.
At the TV... (Score:2)
By the way, the best TV show to watch while doing exercise (I think) is the anime classic "Dragon Ball Z". This show, if you haven't seen it, essentially consists of 30 minutes of straining in preparation for unleashing a gigantic fireball, or getting hit by a fireball, or struggling to get up after being hit by a fireball. When I see each of the characters reach the next ultimate power level, it really helps me do those extra 50 sit-ups.
Invest in a Personal Trainer (Score:2)
Martial Arts (Score:2)
Ive been involved in a program like this for over 10 years and have had alot of good experiences. Excercize, self defense, and lots of the good "mental things" like self-respect, self-esteem, discipline, etc.
Re:Martial Arts (Score:2)
There's a Kung Fu place just up the street (behind the Subway, oddly enough), but I always wimp out when I decide to go check it out. I started off weighing in at about 285lbs (at 6'3) of mainly fat last year and have by now dropped down to 220 (my goal being 185), but I can't help still feeling like a lardo. I mean, I'm only now after months of running (admittedly with a month or so break in the middle) getting up near 2 miles a day and it still takes me nearly a half hour to do it.
So be bluntly honest; what does it take to make it as a beginner martial artist? Are there any particular physical requirements that I should be sure I can achieve before I even think about signing up?
Re:Martial Arts (Score:2)
We have a couple of guys shaped like you, and while they occasionally have problems with the dojo getting too hot, they are fully capable of doing what we do.
I've done this over the past 10 months.. (Score:2)
My advice is to get yourself the cheapest set of weights walmart has and the cheapest bench you can get. I spent about $200 total to start. Get some gloves. Forget clubs, forget fancy diets. Eat mad protein. Cows provide it. It's called milk. Put the bench someplace you'll use it, and religiously use it EVERY SECOND DAY for 6 months. You absolutely must stick to it. Like the poster said, that is the most important thing. You MUST stick to it. Get yourself a $20 chinup bar. If it's in your house, nobody needs to know you can't bench 50lbs.
The most important thing is STICKING WITH IT. Do NOT make excuses, and do NOT deviate from the plan.
If -and only if- you can stick with that for 6 months, upgrade to something more sophisticated. I want a bowflex for christmas, those things work like magic - sprung weight means you can push limits without worrying about a bar falling on your neck.
After that, without being cliche: "I know kung-fu" - go get into a contact martial art. This is my next step, more for the thrill of sparring than anything else.
Chicks really do notice, too.
Re:I've done this over the past 10 months.. (Score:2)
Did you use any supplements or power drinks? I'm still trying to figure out whether they are science or just product marketing hype.
I've been trying to put on weight, but I've only gained about 10 pounds over the last year. I guess I'm afraid to eat too many extra calories, fearing they'll turn to fat before they turn to muscle.
Re:I've done this over the past 10 months.. (Score:2)
Weight is a slow process. I can eat whatever I want and not gain a pound, so I'm not the typical case. The 30lbs or so I put on is all muscle, and it helps. If I don't have muscle fiber to repair though I gain almost no weight, but that's just me.
The biggest thing is consistancy. 20-30 minutes a day, small numbers of reps (6-8). You don't need anything else.
Re:I've done this over the past 10 months.. (Score:2)
Thanks for the advice. My office has free milk in the kitchen fridge, so that makes things easy for me!
throw packages around... (Score:2)
These positions typicially pay around $10/hour, and you get a workout included. I was working as a package handler for fedex for a few weeks, and I know if i stayed there I'd be 'ripped' in like two months.
Of course, I quit cause I was tired of bruises and cuts from the darn packages, oh well.
Only team sports for me (Score:2)
I find that the only way to get me excersising is to have other people depending on me and that means team sports.
And there is no better team sport than indoor cricket!
Best for geeks (Score:3, Interesting)
I can't even describe how quick my fingers fly on the keyboard and mouse after using it.
It also provides a very cool way of tracking your progress with data that looks almost like process utilization metrics.
Sorry if I sound like a comercial but I love it.
bike to work. (Score:2)
perfect geek exercise... (Score:2)
That way you would *have* to exercise to check your email in the morning.
Some excellent k5 articles (Score:3, Informative)
There have been some excellent articles and discussion on this subject over the past few months over at kuro5hin [kuro5hin.org]:
I've found the articles very informative and well-written. They include references to more information (books, web sites).
As a side note, I find the topic of this Ask Slashdot a little funny. Geeks aren't some separate species; they're humans, and can eat and exercise the same way as all of the other humans. :)
--Bruce
Dance! (Score:2, Interesting)
Yoga (Score:2, Interesting)
martial arts training (Score:2, Interesting)
I'd definitely recommend martial arts training, though you'll have to do your research to find a good school. (E-mail me if you want some specific pointes on what to look for.) Not only will a good style improve your strength, stamina, and flexibility, it will also develop your mind and spirit.
Shameless self promotion: my dojo's web site. [seidomd.com]
Imagine if... (Score:2)
Suddenly you'd have hardcore gamers becoming athletes.
No "endurance hack" needed - Just keep playing and shape up.
Learn a martial art (Score:2)
Personally, I study kyokushinkai karate (and highly recommend it, though I'm biased) which is fairly hard-core, but I know that there are other styles that are similar in their intent. The nice thing about such a dojo is that you can practice in your living room and the only real expense you've got is your gi and possibly a fee for the instructor.
Atkins (Score:2)