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  1. #21
    More Experienced than a Senior decu68's Avatar
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    Quote Originally Posted by tjwood View Post
    Body Mass Index was never designed to be applied on an individual scale - it was designed for population studies where differences between individual builds are averaged out. It provides a rough rule of thumb for sedentary individuals but for anyone who does regular exercise it's pretty much meaningless.

    Also, the taller you are, the more likely BMI is to report you as being overweight (and if you're shorter than average, underweight) as it is the ratio of weight to the square of height which is disproportionate to reality (expects tall people to be very skinny and short people to be the opposite).
    Sadly too many people use this including insurance companies, doctors, etc. I cannot tall you how many times I have been told I need to lose weight. A recent form I had to fill out asked my weight and stuff and I knew that they would see me being as over weight but how do I tell them that I'm physically fit. I remember my doctor telling me I needed to lose some weight. I looked at my abdominal area and could see abs and than I looked at his which was a good start to a pot belly. I said "Really?" He got the message.

    Juiceit ... thanks for the explanation, makes better sense.

  2. #22
    Member juiceit's Avatar
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    no problem m8 because of gym i go to and idiots in work 'cos i say im in2 bodybuilding they put 2 + 2 together n get 9000

  3. #23
    Experienced Member tjohnstad's Avatar
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    Nice calc Deviation!

    I would recommend a 5x5 program, either Stronglift`s or one of [URL="http://www.jefit.com/routines/?authorid=411659"]theese[/URL]
    (one is 3day other one is 4day )

    Nice nick btw

  4. #24
    Experienced Member volcom54o's Avatar
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    Personally I think that spending 2-3 hours at the gym is overworking your body. After the first hour or hour and half, if your muscles are spent and injury can occur more likely.

    Try resting less in between sets and doing slow reps, as to not do too much cardio while lifting and maintaining form.

  5. #25
    More Experienced than a Senior decu68's Avatar
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    Agreed, 2-3 hours in a gym is way too much. The only way you could perform at those levels would be if you were "using". Working smart is the answer.

    Over-training leads to injuries. Here are some other effects of over-training.

    • Decreased muscle size and strength
    • Longer-than-average recovery time after a workout
    • Elevated waking pulse rate
    • Elevated morning blood pressure
    • Increased joint and muscle aches
    • Headaches
    • Hand tremors
    • Tiredness
    • Listlessness
    • Insomnia
    • Loss or decrease in appetite
    • Injury
    • Illness

    Rather than me type of this I am going to copy and paste from Robert E. Spector (1994 - HIT FAQS). I am going to highlight some areas that are important to know. And I believe this because I have fallen victim many times.

    "After the onset of high-intensity training exercise the body pumps out cortisol which breaks down protein into their constituent amino acids and routes them to the liver for conversion to glucose. The longer the workout, the more cortisol is pumped in and the more protein is destroyed. This causes a "catabolic state" as the largest supply of protein lies in the muscles so that is where the cortisol goes first.

    Research by Costill and Nieman et al., has shown that one hour of intense strength training will increase the protein stores in our immune and skeletal systems, but that any further training will only begin to deplete these stores.

    Overtraining can force the body into a weakened physical state, which, at best can produce a cold or the flu and, at worst, can tear muscles ligaments, and tendons once these body parts lose their structural integrity protein loss. The culprit is a built-in "survival" drug hormone called cortisol. Immediately following a high intensity effort, the body pumps out this hormone whose function is simple: It carries off the proteins to the liver, where they are converted into glucose, for energy use in the body.

    Why does this weaken our defense mechanisms? Because all our immune systems are based on proteins, and the influx of control in our biological mix steals the proteins that make up our immune system.

    Nieman, a researcher at Loma Linda University found that athletes who train twice as intensely as normally prescribed will wind up with twice as many colds, and viruses. Nieman investigated the athletes for cortisol. He found that astonishingly, after only ONE grueling strength training session, their bodies revealed a 60% increase in cortisol production.

    Among the first proteins to go were the T-cells that make up our front line of defense against viruses. This watchdog system was depleted by more than 30 percent. However, this shortfall lasted only 6-8 hrs.

    So you're probably thinking "What's the big deal? Is putting your body at risk for only 6-8 hours such a high price to pay?"

    Well, Nieman and other researchers found that after a few days of such exercising, the "at risk" time became longer and longer, until the T-cells stopped rejuvenation.

    In addition, the body's first line of defense against bacteria and viruses an antibody known as IgA, which is found in the saliva, was reduced to nearly non-protective levels.

    The conclusion of the researchers was that athletes can overtrain themselves into illness.

    Thus the logical conclusion would be that high intensity strength training should be limited to one hour or less to restrict the amount of protein destruction."



    Get in and get out. Try to do it in 1 hour or less. More is not always better. Lift smart, lift for life.
    Last edited by decu68; 01-20-2012 at 08:22 PM.

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