Free-weights (Bar Bells)

[sjpthsuk]

Does anyone know if i can buy a set of these in HuaHin?
I looking to start exercising again, and need a bar-bell to do some of the exercises.
Thx
Steve

[Aussie_Al]

Hey There,

Not sure of what you are trying to achieve.

Although if it not hard core body building ?....
Not alot that can't be improvised with a bit of concrete, jam tins/coffee cans, and a bit of straight metal.

Likewise for proportional toning, and shape, body weight can easily be adapted.

After all a push up in various forms and hand width, is the same action as a bench press.
Chin ups, again various grips and width; are your curls, lat pull downs etc.
Also if very out of shape; both the activities can be adapted for progressively becoming harder, as fitness improves.

If you want ideas, PM me as most of life an army Physical Trainibng Instructor, so a fitness professional I guess.
Therefore tips on what to do, with emphasis on safety, is not a problem.

Cheers Allan

[pharvey]

Not alot that can't be improvised with a bit of concrete, jam tins/coffee cans, and a bit of straight metal.

Christ...... I'm agreeing with those who can't play rugby.

Seriously, it all depends on what you really want to do - simply keeping fit, body building, toning up....?

Myself, these days I'm a lazy b@st@rd

[Aussie_Al]

Hi Steve,

Thanks for your reply, and I will offer a bit of advice, while respecting what you are trying to achieve.

Should you already know what I'm about to advise, my applogies...okay.

Part of my service was at a Military Hospital, doing both rehab. with physios, and running an army weight reduction program for grossly over weight soldiers.
Hence I know a fair bit about what you are trying to achieve.

The equation of calories in -V- calories out, is pretty simple; but there is much more one needs to know and be aware of.

Exercise via weights alone is unlikely to lead to any fastish results.
The exercise needs to be aerobic, lasting at min. of 20 min. with your pulse rate to between 135 and 150, varying a little with your age; resting/awaking pulse rate; and of course any medical conditions.

As this raises your basal metabolic rate (BMR) until it comes back to "normal" around 48 hours latter.
Hence 30 min continuous exercise every 2nd day, is the best plan.

Likewise in general terms muscle is 3 times as dence as fat.

So one can be loosing fat while gaining weight, if using weights.
The tape measure is a much more truthful guide.

Just a couple of brief tips, which I will repost from this PM to the thread for any who are not aware of these matters...okay.

All the best with your program.

Cheers Allan

[buksida]

These guys offer body-weight fitness training which I believe is far more effective than simply pumping iron: http://www.huahinmedia.com/palapon.php

[cozza]

OK, its all about what you want to achieve. The op asked about barbells, I have looked around quickly and found it easier to create a bar bell and dumbells out of concrete and steel poles.

I used paint buckets that I filled with concrete and a steel pole that I could grip easily.

When it comes to excercise, do not underestimate a good weight lifting routine including legs to burn fat coupled with a couple of days of good high impact core focused excercises like the 300 or Spartacus workouts (search Andy Whitfield workout) and dont forget a good stomach/core workout. But, diet is 75% of any kind of healthy lifestyle...and dont forget your cheat day!

When I am training I am constantly eating to speed up my metobolism, I eat everything as long as its good food and I tailor my diet to myself knowing I cannot eat dairy, wheat and gluten. Also, a couple of days a week I blend my meals in a blender as a smoothie...which may include fish and veges with lactose free milk to liquify. This not only gives me an instant energy hit it also gives my digestive system a rest and enables me to absorb everything and it goes through my system easily. What makes this worthwhile is that when I stop I can eat what I want when I want and I dont lose what I worked hard for, so in fact I only need to work out 9 months of the year, giving my body a break and allowing it to restore and heal itself properly.

I have tried so many diets and routines and found that metabolism control is the best and most efficient at controlling weight and energy levels.

[sjpthsuk]

guys
some solid responses and i may have to go the DIY route, and i agree wholeheartedly that diet/food lifestyle adaptation will have to come into play. Currently i've dropped 10kg in 3.5weeks and have another 30 or so go, and by looking at the "afterburn exercises" hope that i can get the rest off.
My main issue is that i work away from Thailand most of the time, and have access to gym facilities while at work, but coming home i've got a decent exercise machine "Nautilus Freedom Trainer" plus a set of Powerblock dumbells, which will do the basics but the hands are independent of each other as opposed to working together like a barbell - not sure of that makes a difference or not.

Mind you i've got to get the wife to stop putting so many great thai food dishes in front of me so i can loose these extra kilos....

thanks for the responses so far...
Steve

[cozza]

Steve,

Have a look at this:

http://www.menshealth.com/celebrity-fit ... us-workout

You can do it without the dumbells if you want, it will still be effective. This routine will change you and drop the unwanted bits. The routine was designed for those on the go with very little time to get the most intensive routine in a small time frame, so you may do other things.

Its basically 10 excercises done for 1 minute with 15 second breaks done 3 times.