Health and Fitness A forum dedicated to the art and science of gaining muscle, losing fat, and improving strength and endurance. ---------- wrbtrader
The ultimate guide to post-lockdown training If the gym’s feeling like a foreign land right now, allow Toby Huntington-Whiteley to ease you back in… Words: Toby Huntington-Whiteley The gyms have been open again for a few weeks now and, with everyone keen to get back to training, we’re all in danger of going too hard too soon. As a personal trainer and gym instructor, it’s been great to start teaching classes and seeing more clients again, but I’ve purposely been taking it a lot slower with my clients as I don’t want them to injure themselves post-lockdown. Only yesterday a client had to leave my class as he felt faint – an incident that had never happened to him in the past. But as I explained, and this applies to everyone, you can’t expect to instantly resume working out at the same level you were at before lockdown. Even if you did home workouts or online classes throughout, they simply don’t compare to the training sessions you can do at a gym. If you’re thinking about returning to the gym in the next few weeks my advice would be to rid yourself of expectations about where you were or ‘should’ be and accept you will have lost some of your stamina and fitness. Take it slow and ease yourself back into it. For example, if you’re going back to lifting weights, this is the perfect time to work on your technique: lift a little lighter than before but up the reps to 15+. This will still challenge you, but the lower weight will be slightly easier on your muscles, helping them to return to their former glory. In a few weeks’ time, increase the weight and reduce the reps and you’ll likely find you’re back up to your pre-lockdown strength. Another good piece of advice is to focus on compound movements that use more than one joint and multiple muscles. Below is a great two-day split – try and do this twice a week for your first two weeks back in the gym. Your target is to hit the reps, not to try and lift as heavy as possible, so if you can’t complete all 15 reps lighten the weight. Day 1 A1 – Deadlifts x15 A2 – Push-ups x15 Repeat four times. B1 – Reverse Lunge x15 (each leg) B2 – Dumbbell Bench Press x15 Repeat four times. C1 – Hip Thrusts x15 C2 – Dumbbell Shoulder Press x15 Repeat four times. Day 2 A1 – Front Squat x15 A2 – Cable Pulldowns x15 Repeat four times. B1 – Split Squat x15 (each leg) B2 – Seated Cable Row x15 Repeat four times. C1 – Sled Push x15 C2 – TRX row x15 Repeat four times. This is also the case if you’re going back to classes – take your time and work on that technique. Also stretch! This is key for recovery, especially if you’re going from no or very little exercise to 3-5 times a week again. If traditional stretching isn’t your thing, a yoga class will be equally effective. I’m also a big fan of London’s StretchLab, which offers one-to-one assisted stretching classes. If you’ve loosened the reins a little during lockdown, this is also the time to start thinking about your diet again. Nutrition is vital as you start training again – you need to be eating the right foods to help your body recover more quickly and reduce DOMs (Delayed Muscle Soreness). If you are trying to lose fat or gain muscle, a great way of keeping yourself on the straight and narrow is to calculate and track the calories and macronutrients (proteins, carbohydrates and fats) you should be consuming per day. There are many calorie calculators out there to help with this so talk to your trainer or have a look online to find the right balance to meet your goals. I like Precision Nutrition and bodybuilding.com. Once you know your daily intake requirements, I would advise that you don’t worry too much about hitting the exact amount each day – just make sure it averages out over the week. Most people eat and drink more over the weekend so it could be useful to take this into account when planning meals and workouts. For example, if your requirement is 2,000 calories a day, that’s 14,000 over the week. So you could give yourself 3,000 calories per day for the weekend and then 1,600 per day during the week. If you’re not keen to start calorie counting and would just like a rough guide, your protein intake can be an easier and more generally useful stat to keep check on. Protein is the building block for our muscles and will help you recover after a workout; simply make sure you’re aiming for 1.5-2 grams of protein per kg of body weight. https://www.thegentlemansjournal.co...t-lockdown-training-toby-huntington-whiteley/ ---------- wrbtrader
Well, I just went back to see what wrbtrader wrote awhile back as I was curious. As you can tell, my responses to his accusations are in bold. Your lies are getting old. In fact, you've been walking a careful fine line here recently after your temporary ban or after your issues with the TonyStark username ? Did something happen between your bromance with him...did he break up with you...do you miss him ? Not sure why you think I have issues with Tony Stark as I have had him on ignore for quite some time now. Turveyd recent self-implosion...does that bother you considering you two guys had some weird hand holding going on there for awhile prior to him recently stating he hated women ? I have no idea if he hates women or not, what does that have to do with me? P.S.Politics has always been your Achilles weakness. What has recently changed for you...California is the only thing that pops up on my radar but why would California recall of Newsom (it failed in a landslide) bother you ? LOL, what does Newsom have to do with me? I don't get it at all. I have no interest in California Politics. By the way, when @FortuneTellerwrites something completely off the wall...best to wait past the 60 minute time limit. Thus, it's then safe to respond without him having the ability to delete his bullshit messages. I have never erased a message after writing one here at ET. Your claims are about someone else maybe? I'm not required to show you or anyone else my degree certificates you asswipe. I'm not applying for some job here at ET just as much as you're not required to prove you don't reside in Chicago after you've IMPLIED you grew up there. Once again, you are wrong. I have never been close to Chicago less lived there. How many times do I have to state this fact? Grow the fuck up with your high school girly bullshit. Do you want me to prove to you that my poop is brown (sarcasm) ? Your responses are high school, not mine. P.S.Go back into the gutter that you recently climb out of because I'm not someone you want to get dirty with. Simply, I'm someone you don't want to go out of your way to start some shit with if you have not reviewed your posting history in how you started your conversation with me in this thread and other threads. You start shit with people and you don't like it when they tell you to FUCK OFF. wrbtrader Yes, once again you did threaten me with your military experience, more or less saying that you would kill me in a private thread. Maybe this is why you put me on ignore so I couldn't report it to Baron as I now do not have access to those private messages between you and I but I am sure people who read your posts to me compared to what I write back, you are the one who keeps up the "shit" as you call it. In contrast, when they try to troll me for personal shit like the military, schooling, my mother, my children...they actually publicly stated here at ET they're going to troll me and two of these Racist Covidiots publicly stated they will create multiple aliases / identities to do such even though other members warned them not to do such... I have never trolled you. I have never stated that I would troll you, but I will respond to lies or accusations made by you. I have a whole thread that I started about your lies and accusations, 20 of them from what I remember. I know nothing about warnings as you mention. What the Fuck !!! You seem to be getting excited over your own words. Fuck them because I don't turn the cheek for anyone that wants to start bullshit with me. I wasn't raised like that. Simply, he gets no pm from me except for a middle finger. In fact, I can gift wrap it for him if he wants. wrbtrader, you are the one who started up with me by personal message and then you blocked me after threatening me and calling me various vulgar names. P.S.I did reach out to him once last year and told him about my kid wanting to follow in his mother's footsteps via attending West Point. FortuneTeller would later here in the public threads make negative comments about my kid. That's the kind'uv asshole FortuneTeller is as a human being. You are either making this up or mixing me up with someone else. I don't know anything about your kids. You have never reached out to me by personal message besides the one time you tried to act like a friend and then treated me like a piece of crap and threatened me and then blocked me. This was almost a year ago. Yet, you still seem to be able to read every single post I write on ET? So much for the ignore/block function having any use.
Liar...no threats to you nor anyone else in Private Message... In fact, I've just sent your troll message post to Baron/Magna for them to look into what you've stated. Here's the image below of our conversation (message post from August 2020) that you're talking about... As I've stated, Baron and Magna have allowed your bullshit for too long regardless to all the complaints about your trolling tactics. You've now stated "again" another LIE but this time you've started something that you need to back up... You stated I threaten to kill you in a Private Message. Below is the Private Message conversation...please post an image of the private message post that I sent you in a private message that threaten to kill you because it's not below nor have I threatened to kill any other ET member in a private message. See the conversation from me about my son ? Yet, you stated such did not occur. Simply, your effort to slander me and to troll me in other threads like this one...outside of the Political threads has gone too far. Yes, I did block you after the below conversation when I saw you posting racist rants to other ET members in which you were soon banned temporarily for your racist message posts to other ET members. This is when you have been determined to slander me and troll me. Baron/Magna has all the links and screenshots as verification just like your most recent attempt to do it again. wrbtrader
Okay, wrbtrader, where did I say anything negative about your son in the Military? All I said was that he would be better off with Trump as President vs Biden. That is my opinion. Please address all of the other points in my last message. Thank you. And please unblock me so I can read all of the private posts between you and I. You are the only one who can read and post screenshots. There was way more than just this one conversation. Thanks once again. Your buddy, Fortuneteller. Okay, just forget about taking me off of ignore/block. I just checked my personal messages with you and you have deleted the ones I was talking about. I should of guessed you would do that.
You guys got a bit off track, with all those war talk that I didn't read. Want a fun fact? The US lost more people to Covid than all wars since WW1 combined. Actually, if we wait until the end of winter, we can throw in the civil war too. Let that sink in for a while...
I do not believe you can delete messages in a PM thread. I just checked a couple of my PM threads, and there is no delete option?
https://usawatchdog.com/cv19-vax-deadliest-fraud-in-history-edward-dowd/ https://rumble.com/v18l13s-my-feedb...BVupr9J4qnRcoNNzACyDUIbGbu9P4UyrczVyEQSJ2RyJk https://theinfowar.tv/watch?id=62a9cd9fad8c13221d32129f
Ug, this thread popped up again. As an aside, I missed this bit last year... You can turn your poops bright green if you eat a bunch of fruit-colored Cheerios cereal. They use that indigestible blue dye in it, unlike Fruit Loops, which when mixed with the bile makes it green. Funky! Have some fun with your poo!