Hi folks

The Work Out page has been updated

x aindreas

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Jeremy above (1997 and @2007) severely suffers from anorexia. Jeremy has done alot to raise awareness. Hope he’s keeping well.

I have mentioned male eating disorders previously.

Geeky facts = 20 years ago for every 10-15 females who suffered from Anorexia or bulimia there as only 1 male.

Today research shows for every 4 females with anorexia there Is 1 male

And for every 8-11 females with bulimia there is 1 male.
(American journal of psychiatry 2001)

There has been a 67% increase in the number of men treated for eating disorders in the UK in the last five year. ( Department of Health UK 2008 )

Info on manorexia

The cute guy above looks like he is at an early stage of Bigorexia. Some guys go on to do major damage.

Bigorexia or muscle dysmorphia is a disorder in which a person becomes obsessed with the idea that he or she is not muscular enough.

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Supplements I currently take

What I currently supplement my diet with

a Chocolate Whey Protein Powder, used to increase protein just prior to and post work out.
b Vanilla Caesin Protein Powder, used to increase protein intake during the day
c Glucosamine MSM Chondroitin- minerals for the joints
d Free Form Amino Acids, hopefully they promote energy, size and strength
e flax seed oil tablets – good source of Omega-3 fatty acids help lower cholesterol and blood triglycerides, and prevent clots in arteries
f Multi Vitamin with Saw Palmetto – mix of water souble vitamins & minerals
g creatine in tablet form, used to supply energy to our muscles
h a blender flask
For more on Working Out go here

Gym Gear!

my gym gear

What I equip with for the gym. NB; It depends on what you do at the gym ie (d) 0r (i) may not be required if you are just going to the gym & doing weights.
(a) runners/ sneakers/ gym shoes
(b) towels (one or the same ) for wiping down equipment and another for drying off.
(c) flip flops for the locker-room/ pool
(d) cardio wrist and torso monitor
(e) shorts or workout bottoms
(f) t-shirts, I bring 2 ( an extra one is handy to change into if you sweat)
(g) electroid belt, I sometimes use one to or and from the gym
(h) gym gloves or and arm wraps. I use a combo
(i) swim cap & goggles

One of the things about buying supplements over the internet is sorting out what is legally permitted product in Ireland ( or where ever) & what is not. For example, some herbs, mineral or vitamin combination’s are prohibited in Ireland though not in the States or up north or across in the UK. I’ve spent the last few days ordering and double checking my orders against the following list. Mind you, some products I haven’t found whether they are legal or not (so haven’t ordered them).
Another thing with buying supplements on-line is how they are packaged! I ordered some tabs from the UK as I don’t like powders, which are popular here. And the tab version of the powder is available in the UK. They haven’t arrived yet but my supps from Florida & Michigan have! So, you need to buy product that is in good travel able containers.
Thirdly, supps I have bought from a company in Ireland, use a courier service. But I used my home address, and well I’m never home at their delivery times. So have to go to the courier depot to collect! So, check who delivers the product. and give your work or day time address.

So listed below are current prohibited supplements in Ireland.
Stevia (lol, it’s true. Stevia for those that aren’t familiar is a close to zero calorie, natural sugar alternative and is from a herb).

Saint John’s Worth ( it was prohibited a few years ago, available via MD prescription)

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So, the working outs begin. Follow me over the next few months as I get in shape.

Attached is my workout program frame. I am a qualified sports therapist and gym fitness instructor. The PDF  attachment is self explanatory – for me. If you are unfamilar with working out it’s best to get assessed personally by a qualified instructor.  Feedback welcome

aindreas.com-workout-program-1

If you would like me to email the workout frame I would be happy to. Contact me at aindreas1@liveNOSPAM.com -just leave out the NOSPAM. I will email you back asap

to be continued…

see workout page above…

UPDATE; My preferred working out program format of the attached PDF will be published online later.

B/F % stands for Body Fat %

Will have the formulas for BMI up by Monday next. And a pdf of the schedule downloadable.

Here is the type of workout plan you can use for the gym;

19-01-2009 Here is the type of workout plan you can use for the gym

Am going to put up my current training programme, and the basic to do’s of going to a gym. I will post it by Monday next week. It will have information that a qualified professional fitness instructor would be happy to use himself. For yourself!

Have started New Year’s resolution no.2 = get back to working out in a serious way! Started today with 30min abs, 1hr spinning, 30 min chest free weights and 30 min swim. 

  vividblurry.com has a cool fitness style blog

• March 22nd: Connemarathon. There’s a marathon and ultra marathon on the same day, but our recommendation is the half marathon. It’s a tough enough course to run but the rugged beauty of the setting more than compensates for those who make the effort, as the annual sell-out status proves. connemarathon.com

• April 5th: The Great Irish Run (Phoenix Park, 10k). A good target for those pulling on their running shoes as part of a new year’s resolution. Even if you’re starting from scratch, the distance should prove attainable and it could provide the foundation for something more substantial over the summer. greatrun.org

• June 1st: Flora Women’s mini marathon: Reckoned to be the biggest women’s road race in the world, this has become something of a phenomenon over the years. There’s a terrific atmosphere and an awful lot of money raised for charity and if there’s a downside it’s that the huge number make actually running it a little difficult. womensminimarathon.ie
ref; irishtimes.com

 
below is what going overboard on the ole training can cause, if you’re squeamish don’t play it
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Belwo is a diary of past working out.

03-02-2009 I have been doing alot of work other than here since the 21st last. Have been going to the gym, but more to chill than anything else. I have more time from this week. So, will update this “Working Out” page. There’s some stuff about weight and measurement conversion and BMI formulas I will put up. Plus an update on my own work out programme.

21-01-2009 Rest day!

20-01-2009 Did 30 Crossramp level 20 resistance 15. 10 min treadmill 9 mph no incline. Stationary bike interval level 20 resistance 28 (doesn’t go higher). Free weights, I got to do yesterdays planned chest. Did biceps too. Incline cghest press smith machine, 4 sets 10(15 reps)/15(12 reps)/20(8 reps)/15(10 reps). Regular chest macine chest press, 5 sets 10 (15 reps), 15 (12 reps), 20 (8 reps), 25( 4 reps). Biceps standing alternative dumbells curls 5 sets 10 (20 reps)/12.5 (18 reps)/15(12 reps)/17.5(8 reps)/8(12 reps). Standing biceps barbell curl 3 sets 25(12 reps)/30(10 reps)/25(8 reps). Abs 30 min.

Will start recording diet. But it’s as stated below. A balanced see all diet

19-01-2009 Today 30min abs, 1hr spinning (advanced class was too easy, the instructor was brutal) , 30 min chest (due to the crowd in the free weights room – I did arnold curls 3 sets 10(20 reps)/12.5(12 reps)/15 (8 reps)/ deltoids, front deltoid raises 3 sets 12 reps- 12.5/15/17.5, serratus anterior pullovers 3 sets – 25(12 reps)/35(8 reps)/40(4 reps) 25(8 reps) ) free weights.

19-01-2009

If you would like me to email the workout frame I would be happy to. Contact me at aindreas1@liveNOSPAM.com -just leave out the no spam. I will email you back asap

B/F % stands for Body Fat %

BMI (see below)
Diet means a balanced diet and depends on the individual. Eg; See all diet would suit me, as I’m slim. That is anything I see I eat. With some notes; high fruit/veg/low in high carbohydrate. Moderate in 1st class protein. 1st class protein would be meat, eggs, milk. 2nd class would be nuts, pulses which can be mixed to create 1st class protein. But you need to know what food items to mix to achieve the required protein mix. Keep a note of your diet.
Notes to avoid = any injury, and avoid it in your plan.
Divide each day into a different muscle group. Working opposite muscle groups on alternative days.
Sleep and rest sufficiently.
In health, aim to work out at 75 % max.
I will post more on this tomorrow.
19-01-2009 I will be heading to gym! The update on the workout plan I will put up later today. I need to jig some stuff that’s not working first. (The visual editor is gone, so I think I need to reload stuff) Later

16-01-2009 Went to gym and did; 30 min crossramp level 20, resistance 17. 10 min treadmill, no incline, 8 mph. 20 min bike interval level 27 (wouldn’t go up any higher). 40 min free weights triceps.

15-01-2009 Did 30 minutes crossramp level 20, resistance 17. 10 min treadmill no incline 8mph. 20 min bike crosscountry level intermediate. 30 min free weights – Back. 30 min swim, front crawl arms only.

14-01-2009 Rest day today! Am going to put up the abc of working out. Probably next week. Want to test run the program I’ve done first. Ciao bellos!

13-01-2009

30min abs, 30 min on the Precor crossramp level 20 resistance level 12. 10 min on treadmill 7 mph no incline. 20 on bike cross country. 30 min biceps/arms free weights. 20 min swim front crawl arms only.

12-01-2009 Have started New Year’s resolution no.2 = get back to working out in a serious way! Started today with 30min abs, 1hr spinning, 30 min chest free weights and 30 min swim.