[LoveBug]

I wonder how good this would be for fitness, just doing a routine of nothing but burpees, which according to this article improves both strength and endurance.

I've been looking for a routine that is extremely simple, get it done within 15-20 minutes a few times a week and not be watching food groups/calories constantly.

This burpee workout of course implements HIIT principles, cutting fat, but I was surprised how much stress each muscle would be under, developing muscle as well?

http://artofmanliness.com/2010/01/27/the...-them-all/

[bacon]

its essentially just a pushup and a squat with a jump. pushups and bodyweight squats together are extremely effective compound joint-muslce movements that work most of your body. a lot of gyms have been taken from prisons in the us so the convicts end up doing bodyweight exercises in the yard or their cell. the burpee is a stample for them. even old school boxers like rocky marciano used to just stick to bodyweight exercises.

[WanderingSoul]

They are a fine exercise, but no one exercise can accomplish every goal. What are your goals?

[LoveBug]

(09-16-2012 08:42 PM)RioNomad Wrote:  

They are a fine exercise, but no one exercise can accomplish every goal. What are your goals?

Just to get fit, with a little bit of muscle.

I'm actually at my wits end with strength training. I've been doing it for 2 years (musclehack) and I'm still skinny fat. I'm in a vicious cycle.. when I am trying to bulk I gain some muscle but get fat. Then when I try to cut the fat back off and reduce caloric intake I lose much of the muscle I just gained. Basically if I'm not eating an exorbitant amount of protein (which I try to do but often dont stick to), my body won't cooperate

[void]

http://www.marksdailyapple.com/when-eati...z26j3MoHLF
being skinny fat is more about your diet. no protein -> less muscle

[WanderingSoul]

(09-17-2012 03:09 AM)LoveBug Wrote:  

Just to get fit, with a little bit of muscle.

I'm actually at my wits end with strength training. I've been doing it for 2 years (musclehack) and I'm still skinny fat. I'm in a vicious cycle.. when I am trying to bulk I gain some muscle but get fat. Then when I try to cut the fat back off and reduce caloric intake I lose much of the muscle I just gained. Basically if I'm not eating an exorbitant amount of protein (which I try to do but often dont stick to), my body won't cooperate

Is this the program you were doing? http://www.musclehack.com/build-muscle-w...kout-plan/

If so, then that is why you haven't seen many gains in 2 years of this "strength training" routine. It's a big pile of shit. This program and strength training do not belong in the same sentence together. This is like saying you want to learn how to pick up girls, and then getting the advice to spend the next two years taking them to dinner and buying them flowers.

A WHOLE DAY for biceps, and only one day for legs? This makes my head want to explode.

If you really want to gain some size and strength, check out StrongLifts.com, or grab yourself a copy of Starting Strength (or just check the wiki: http://startingstrength.wikia.com/wiki/S...ength_Wiki)

You will see more gains in 3 months than you did in the previous 2 years if you follow one of these programs. Don't give up on strength training, because you haven't even started yet. Give it a shot if you really want to see some change.

[Laser]

I agree with RioNomad.

Regarding the OP's original question, burpees are a great conditioning tool and have their place depending on your goals. I did about 30 first thing every morning after a GOMAD bulk to cut down from 20% body fat down to 10%.

However, they won't build strength. Repeat, burpees will not make you huge. Only strength training will do that, and heavy, compound lifts coupled with tons of calories and protein will get your there most efficiently.

So in conclusion,

Squat, Squat, then Squat some more.

[Hades]

I don't think that burpees are very good for raw strength or burning fat. You can't have one exercise that fulfills all fitness needs. That whole "jump around" plyo-explosive type shit is a good way to slowly train your way into repetitive strain injuries.

I would think that a solid bodyweight workout could be nothing but pistol squats, front lever progressions, and planque progressions. That will build an immense strength. Cardio and strength endurance are both important but you need to take care of strength and raw muscle mass first. Simply possessing muscle mass will make burning fat easier.

[slubu]

(09-17-2012 06:34 AM)void Wrote:  

http://www.marksdailyapple.com/when-eati...z26j3MoHLF
being skinny fat is more about your diet. no protein -> less muscle

I just read that article, seems interesting. Can anyone else vouch for this type of dietary approach? Or maybe somebody can just give me advice given my situation:

- I'm an ectomorph, so very lanky, skinny frame
- I cannot for the life of me ever get rid of that fat around the stomach
- I weigh about 155 with 15% bodyfat, I'm 5'11
- I don't want to be huge, I don't even necessarily want to be ripped, just in good shape with some definition.
- I drink a few times a week and will not give that up
- I have back problems so I physically cannot do the traditional squats or deadlifts. And it's not laziness, I have physical pain when I try to do it.

I've tried so many things, and the two times I've been the most aesthetically pleasing in terms of just pure looks are: (1) ate whatever I wanted, but not much and walked miles and miles for 5 weeks backpacking through Europe, and (2) after about 2 years of bootcamp type fitness with running, pushups, etc. different every day and eating healthy.

I've tried and currently am doing IF, tried juicing, etc. I am also what you would probably call skinny fat I guess. Low carbs makes me shed weight like crazy. Any suggestions?

No intention of hijacking the thread, but the info about that link from Mark's daily apple caught my eye..

[Giovonny]

Burpees are a great exercise. Just like push ups are great and squats are great. Do some burpees if they appeal to you. But, don't limited yourself to just one exercise. Working out is like food and women.. Variety is the spice of life!

(09-17-2012 06:58 PM)RioNomad Wrote:  

A WHOLE DAY for biceps, and only one day for legs? This makes my head want to explode.

A whole day of biceps and only one day of legs!!! What a fucking joke! There is so much misinformation out there, guys are getting confused! If this is what "musclehack" recommends then musclehack is a joke!

(09-17-2012 06:58 PM)RioNomad Wrote:  

Don't give up on strength training, because you haven't even started yet.

Seriously, This guy has been working out for 2 years and he literally hasn't even started yet!!! Just like game, sometimes it takes a while to learn what methods are best.

(09-18-2012 11:22 AM)slubu Wrote:  

Can anyone else vouch for this type of dietary approach?

It's a great approach. In the article he talks about eating alot of vegetables and quality meats, along with raw nuts and some fruit. Also, he eliminated alot of his carbs. That is a great diet!

(09-18-2012 11:22 AM)slubu Wrote:  

Or maybe somebody can just give me advice given my situation:

- I'm an ectomorph, so very lanky, skinny frame
- I cannot for the life of me ever get rid of that fat around the stomach
- I weigh about 155 with 15% bodyfat, I'm 5'11
- I don't want to be huge, I don't even necessarily want to be ripped, just in good shape with some definition.
- I drink a few times a week and will not give that up
- I have back problems so I physically cannot do the traditional squats or deadlifts. And it's not laziness, I have physical pain when I try to do it.

Just follow the above diet - Lots of veggies, quality meats, raw nuts, some fruit and eliminate all excess carbs!

(09-18-2012 11:22 AM)slubu Wrote:  

(1) ate whatever I wanted, but not much and walked miles and miles for 5 weeks backpacking through Europe

So, this tells me that you look the best when you eat less and walk more, alot more!

(09-18-2012 11:22 AM)slubu Wrote:  

(2) after about 2 years of bootcamp type fitness with running, pushups, etc. different every day and eating healthy.

So, this tells me that you look the best when you work out intensely and eat healthy.

(09-18-2012 11:22 AM)slubu Wrote:  

Low carbs makes me shed weight like crazy.

So, you should immedietely cut out all wasteful, unnecessary carbs!

(09-18-2012 11:22 AM)slubu Wrote:  

Any suggestions?

Eat less, eat way less carbs, workout more often and more intensely, eat as many vegetables as you want, eat only quality meats, nuts, and some fruit. You can also eat tons of fish. Substitute brown rice for white rice. Cut out all sugar, soda, fast food, bread, and pasta.

You can find substitutes for bread and pasta like gluten free bread and brown rice pasta.

I suspect your biggest problems are late night eating, processed food, and excess sugar and carbs.

Slubu,

If you want, I will come to LA and help you with this. Seriously, I can sleep on your couch for a month and I will teach you how to eat, workout, and daygame!

I'm serious about this. If you're interested, pm me. We will day game and workout everyday!!!

[slubu]

See, I've already eliminated many carbs from my diet. I average under 100 a day I'd say, and the last processed carb I had was Saturday and that was half a redbull. So not sure what more I can do.

@Gio, appreciate the offer but headed to Europe for a month to see what damage I could do out there.

[LoveBug]

Actually that link void left gave me an idea as well - that Primal Blueprint looks good

[Giovonny]

(09-19-2012 02:35 PM)slubu Wrote:  

So not sure what more I can do.

Is there really nothing more you can do???

I know you don't want to quit drinking but cutting back would help alot. Also, some alcohol is more fattening then others. I think high quality vodka and soda is the cleanest way to drink. Most alcohol is "empty calories". Empty calories lead directly to the "skinny-fat" look.

Also, in order to know if you really are doing all you can, we would have to see your typical diet and exercise routine. If you want opinions and analysis, post a typical weeks diet and post a typical weeks exercise.

It sounds like you were making progress when you were eating clean and doing bootcamps.

Could you put yourself through a bootcamp type workout a few times a week?

Don't ignore your body, things only get harder as you get older.

(09-19-2012 02:35 PM)slubu Wrote:  

@Gio, appreciate the offer but headed to Europe for a month to see what damage I could do out there.

Have fun in Europe! If you are interested in fine tuning your diet and workouts, contact me when you get back.

For immediete assistance, post examples of your diet and workouts.

For the price of a plane ticket to Europe, I will live with you for a few weeks and put your through bootcamps everyday. Bootcamps on day game, grocery shopping, cooking, and working out. It's a lifestyle. I live it 24/7.