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Bill Doran, aka @chinbeard, offers fitness advice and challenges. He also does prop replicas and you can find more from him at punishedprops.com.

Main Morning Stream Article


Fitness Geek SegmentsEdit

Episode Number Date Subject Notes
116 08/23/11

1. Recap of Push up challenge

       1. How did the pushups go?

          - Brian could do 8 in a row

           - Scott could do 12 in a row and 30 knee pushups in a row.

           - Darryl could do a wopping 57 pushups in a row.

2. How to set goals

      1. Goals should follow the S.M.A.R.T principle

           - Specific

           - Measurable

           - Attainable

           - Realistic

           - Timely

3. Examples of good and bad goals

120 08/30/11 Challenge: Leg raises
128 09/13/11 Challenge: Squats
132 09/20/11
  1. How did the squats go?
    1. Try adding weight
  2. My own progress with my new routine
    1. Dealing with the first week
    2. Soreness
    3. Pushing through it
    4. Try not to take more than two days off.
    5. Ease into a new routine
  3. Food cheating
    1. Cheating on a weight loss diet is when you deviate from your planned intake of calories
    2. Don’t feel guilty about cheating
      1. Don’t do it every day
      2. Savor it
    3. Handful of Reece’s Pieces - Sundae Party at work
    4. One day off a week to eat a normal amount of food
  4. Exercise cheating
    1. It’s better to do less exercise than none at all
    2. The hardest part is getting off your butt and starting the exercise routine for that day
    3. If you cramp up or get tired during cardio, finish the workout at a slower pace
  5. Listener email - Female Lifters’ Reps
  6. Next week’s challenge - HIIT - Tabata
    1. http://en.wikipedia.org/wiki/High-intensity_interval_training
    2. Phone apps
135 09/27/11 Fitness on a budget
  1. How was the HIIT?
  2. Not everybody can afford a gym membership
  3. Used free weights and Craigslist are often cheap and sometimes free
    1. Dumbbells/Barbells
    2. 2.5/5/10 lbs weights
    3. Bench
  4. Pull up bar
  5. Backpack full of heavy things
  6. Milk jugs full of water or sand
  7. Exercise/Resistance bands
    1. Different sizes and strengths
  8. Build your collection over time
  9. Body weight exercises
    1. Push ups/pull ups/sit ups/tricep dips/squats
  10. Cardio
    1. Shoes for running
    2. Stair exercises
    3. Jump rope
    4. Aerobic DVDs/videos
  11. Next week’s challenge: Calf raises
    1. On a step facing up the stairs with a railing for balance
    2. Stand with toes/ball of foot on edge of step with heels off the step
    3. Heels dip below the step then extend up as high as you can
    4. 15-20 reps
    5. http://www.youtube.com/watch?v=VGq8YzBsrjw
    6. Youtube: how to perform calf raises
138 10/04/11 Diet on a budget
  1. How were the calf raises?
  2. Everyone falls off the wagon. Don't give up!
  3. Buying in bulk
    1. Costco is your friend
    2. 10 lbs bags of frozel chicken
    3. Frozen veggies/edamame
    4. Breakfast cereal
    5. Soy milk
  4. Prepare your own food
    1. Cook at home
    2. Defrost/marinate chicken overnight and pan fry
    3. Steam/saute frozen veggies
  5. Always have backup food
    1. Granola bars
  6. Water is usually free, drink lots of it
    1. Get a water filter pitcher and keep it filled in the fridge
  7. Listener tip: Rob on Google+ - quick morning exercises
  8. Next week’s challenge: Planks
    1. Youtube: how to perform planks
    2. http://www.youtube.com/watch?v=Ln9oAced9Dg
    3. Try and hold it for 30 seconds or more
142 10/11/11 Strength Training/Muscle Building
  1. How were the planks?
  2. Why should you weight train if you’re trying to get thin?
    1. More muscle = lifting higher amounts of weight = more calories burned when exercising
    2. Just 5-10 lbs of muscle can make a huge difference
  3. You need more muscle mass in order to lift a higher amount of weight
    1. You will gain weight
    2. Different than muscle endurance
  4. Eating an excess of calories
    1. 3500 calories = 1 lbs
    2. This is the hardest part to dial in
  5. Eating enough lean protein
    1. 1 gram of protein per pound of body weight
    2. Whey protein powder
    3. Protein bars
    4. Beef jerky
    5. Cottage cheese, chicken, fish, greek yogurt
  6. Weight lifting for strength
    1. Generally low reps
      1. 5/3/1
    2. High intensity
    3. Muscle groups
    4. Gradually increase weight
  7. Starting Strength
    1. Mark Rippetoe
    2. http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki This week’s challenge: pull-ups/chin-ups
    3. Use a chair if need be
    4. Assisted pull up machine
    5. Perfect Pull Up - How to Do Pull Ups
    6. http://www.youtube.com/watch?v=0Ig8DQXLeD0
145 10/18/11 Challenge: Mason twists
149 10/25/11 Challenge: Jump rope
153 11/01/11 Challenge: Wall sit
157 11/08/11 Challenge: Squat thrusts
161 11/15/11 Challenge: Beginner yoga
165 11/29/11 Challenge: Lunges
169 12/06/11 Challenge: 8 minute abs
173 12/13/11 Challenge: Kempo X
177 12/20/11 Challenge:
179 12/27/11 Challenge: Built-in downtime and goals for next year
183 01/03/12 Challenge:
187 01/10/12 Challenge: Prepare your own meals
191 01/17/12 Challenge: Fat, Sick, and Nearly Dead
198 01/31/12 Challenge: Bar hang
202 02/07/12 Challenge: Reevaluate your goals

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