Fitness thread

Before you guys ask questions, I recommend you read this website. It probably answers all of your questions. Also to get rid of most misconceptions that I get annoyed at, I'm going to pull some excerpts:

Women will not get big and bulky from lifting weights because they have very little testosterone. Conversely, lifting weights will actually help make women look more like supermodels. Elite natural lifters such as Jennifer Nicole Lee, Jamie Eason, and Marzia Prince are thin, lean, and "toned."

The lean but big, bulky women use steroids.

Depending on your goals, the weights you work with that affect the number of sets and repetitions will give you different results and body shapes, but will always improve your mental and physical health.

STYLE:	Power Lifting	Strength Bodybuilding	Aesthetics Bodybuilding	Cardiovascular
GOAL:	Strength	Myofibrillar Hypertrophy	Sarcoplasmic Hypertrophy	Endurance
REPS:	1–5 reps	4–8 reps	8–15 reps	15+ reps
SETS:	3–5 sets	3–4 sets	4–5 sets	2–4 sets

Fats EDITOR'S NOTE: [SIZE=7]FAT DOES NOT MAKE YOU FAT OKAY THANKS[/SIZE]

9 calories per gram.

The good: Most high fat foods contain an abundance of vitamins and minerals, as well as essential fatty acids that the body requires to function. It is also a very good source of body fuel and contributes to weight loss. Many crucial vitamins are fat soluble and are needed for bioabsorption, including vitamins A, D, E, and K.

The bad: The body needs an omega-3 and omega-6 ratio of 1:1 or 1:2. Most of us consume 1:15 or higher, which contributes to inflammation and oxidation in our bodies, leading to a host of critical diseases. Avoid products such as margarine, canola oil, and vegetable oil, and focus more on animal fats, eggs, fish, butter, avocados, coconut, and olive oil.

Fats are high in energy density, so take caution to only consume fats that are already part of the animal (beef, pork, chicken, fish) or with small amounts used for cooking. Frying or adding fat to a meal can signifcantly increase total calories.

And a few more things I would like to add (I am pretty annoyed today, I have a neighbor that does nothing but spread fitness magazine advice and it's getting to me):

- Protein powder: Not steroids. It is literally just milk protein in powder form. You mix it with things.
- Creatine: Not steroids. Small amounts are found in foods that contain L-carnitine, so red meat. It's actually good for you.
- Steroids: Illegal.
- Supplements in general: As long as you're not putting loads of them in a bowl and pouring milk on them, you're probably not going to die.

The highlight of my day so far:

DEADLIFT:
135x5
180x3
225x3
270x3
315x3
360x1
380x1
390x1
405x1
415xfail

Four plates, bitch.