The ON Ultimate 30-Day Beginner's Guide to Fitness is a one-month course designed to teach you the essentials of training, nutrition, and supplementation. It's for anyone who doesn't know where to start. It's for those who think fitness is complicated or intimidating. This is fitness made simple: one day at a time, one challenge at a time.
Q/A with the creators of our new trainer that will be launched today.
http://www.bodybuilding.com/fun/the-...o-fitness.html
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07-28-2014, 12:07 PM #1
Ultimate 30-Day Beginner's Guide to Fitness Q/A
Last edited by Muscle Mania Matt; 07-28-2014 at 12:12 PM.
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07-29-2014, 10:58 AM #2
- Join Date: Feb 2014
- Location: Indianapolis, Indiana, United States
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I had lower abdominal surgery 5 weeks ago...Today is the first day this plan has exercises, but I'm leary of doing any of the exercises like the weighted ball scoop throw and hyperextensions....Are there exercises I can do to work muscles in this zone with out overextending like the throw and hyperextension? I don't want to risk opening my incision...
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07-29-2014, 07:20 PM #3
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Question - went to my gym to do the day 2 workout and they don't have medicine balls. Wasn't sure what to substitute - how can you figure out what would be a good alternative if equipment isn't available (I ended up doing a cable chest press and a cable overhead press for the medicine ball exercises) Thanks!
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07-30-2014, 07:34 AM #4
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07-30-2014, 08:08 AM #5
Truly, this question should be answered by a qualified physician or physical therapist, though I will attempt to help you as I can. The scoop throw uses triple extension (the jumping motion) with shoulder flexion to throw a ball overhead. I would probably regress your movements to something more simple as you recover. While it's not truly in the spirit of the explosive power generated with the throw, the DB scaption will train shoulder flexion with a similar position through the arm (http://www.bodybuilding.com/exercise...bbell-scaption). I would be wary of plyo training as you recover, as explosive movement could open your incision.
I wouldn't attempt a hyperextension while recovering, instead shifting the focus down for now into hip extension with movements such as the glute kickback (http://www.bodybuilding.com/exercise...glute-kickback). For now, train the muscles around your lumbar as stabilizers until you recover. If you are able and have access to one, a reverse hyper might be an alternative (http://www.bodybuilding.com/exercise...glute-kickback). That said, use your best judgment. If it hurts, don't do it. I would still recommend seeking a medical opinion.-[[[[------]]]]-
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07-30-2014, 08:11 AM #6
This is a great question. Medicine balls are useful because you don't have to decelerate the weight. In this case, I would substitute a dumbbell or kettlebell snatch for the scoop throw.
http://www.bodybuilding.com/exercise...tlebell-snatch
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07-30-2014, 10:39 AM #7
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07-30-2014, 12:16 PM #8
Day 2 is designed with "straight" sets, meaning you complete all of the sets of a movement before going to the next exercise. There is nothing wrong with performing this in a circuit, however since for many it is their very first workout it is recommended to stick with straight sets.
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07-30-2014, 03:44 PM #9
- Join Date: Feb 2014
- Location: Indianapolis, Indiana, United States
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Thanks Matt! I did the exercises in Day2 that I knew I could do and didn't do the hyperextensions, ball throw, or inverted row (didn't have equipment for the row)...My doctor has been vague (do what feels comfortable) which is why I'm looking for my own ways to substitute for things I don't think I'm ready for yet. Appreciate the response!
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08-02-2014, 08:08 PM #10
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08-03-2014, 03:44 AM #11
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08-03-2014, 06:53 AM #12
Day 2 Questions
Hello,
I will be doing Day 2 tomorrow. The gym I'm working out at is actually sort of small and I'm going there alone. The medicine ball chest pass is something I won't be able to do because I don't have a partner going with me. What is a modification I can do? Also, with the Medicine Ball Scoop Throw is something I won't be able to do because of the small space. What is a modification I can do for this one?
Thanks in advanced-- Hope I get a response before tomorrow morning lol
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08-03-2014, 02:33 PM #13
- Join Date: Feb 2014
- Location: Indianapolis, Indiana, United States
- Age: 47
- Posts: 27
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All gyms should have basic equipment. Not all have things like say a kettle bell...Your best bet is to review all of the workout plans in advance to determine which equipment is needed. If your gym doesn't have the equipment necessary for a specific exercise, sub another one that works the same muscles targeted in the plan's guide.
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08-04-2014, 06:37 AM #14
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08-05-2014, 03:42 AM #15
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08-05-2014, 03:44 AM #16
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08-05-2014, 11:34 AM #17
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08-05-2014, 09:54 PM #18
Question about hitting macronutrient target of 40-40-20: I'm finding it challenging to hit these targets despite eating mostly vegetables, meat and fish; oats and quinoa are my only grains, and i eat those sparingly. Over the course of the first week i averaged percentages in the range of 20-40-40. I get enough protein for my build and my goals (120 - 180 grams a day). Suggestions?
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08-07-2014, 03:46 AM #19
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08-07-2014, 12:22 PM #20
Your numbers will probably still work the way you use them, so long as you can fuel your activity. I would experiment adding a little bit of energy pre/post workout; that is the main area I am concerned about carbohydrate consumption, to fuel training. This could be adding something like fruit or Vitargo to shakes or manipulation of the meals in that area. Are you on a specific nutritional profile?
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08-07-2014, 05:02 PM #21
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08-18-2014, 03:55 AM #22
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08-18-2014, 01:13 PM #23
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08-30-2014, 04:21 AM #24
[QUOTE=Muscle Mania Matt;1273912151]The ON Ultimate 30-Day Beginner's Guide to Fitness is a one-month course designed to teach you the essentials of training, nutrition, and supplementation. It's for anyone who doesn't know where to start. It's for those who think fitness is complicated or intimidating. This is fitness made simple: one day at a time, one challenge at a time.
Q/A with the creators of our new trainer that will be launched today.
how to use the SAMPLE NUTRITION it is shown on ULTIMATE 30-DAY BEGINNER'S here is not say something about that how to eat five eggs raw or cook with oil . thanksLast edited by Mousakhan; 08-30-2014 at 04:33 AM.
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09-01-2014, 09:37 PM #25
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09-02-2014, 09:43 AM #26
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09-02-2014, 10:37 AM #27
hi i want to avoid muscle loss while cardio !...and want to increase stamina !..and loose fat !....someone recommended me to take 5 grams of glutamine along with protien shake before cardio !...is that okay ?..becoz i think taking bcaa is okay and after that a protien blend shake ..cn you help me with this confusion??
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09-03-2014, 05:15 AM #28
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09-03-2014, 05:18 AM #29
- Join Date: Feb 2014
- Location: Indianapolis, Indiana, United States
- Age: 47
- Posts: 27
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I haven't found a way to get programs in our dashboard. I did this and am now doing the rewired program and you essentially have to navigate to the plan before you can go to the specific day. The easiest way may be to keep the weekly email that comes out because it links to all seven days for that week. In other words, you can just refer to that email when you want to go to a certain day directly. The program is also listed on the left hand side of the plans page so you don't have to go through all the steps to "find a plan", you can just click on the link on the left nav bar, the select the day you want from the drop down...
Hope this helps.
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09-07-2014, 04:26 PM #30
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