Gym and fitness (72 Viewers)
- Thread starter HelterSkelter
- Start date
Losing weight, get yo diet straight. Exercise is important, but it won't get you where you wanna be if you don't have a proper diet. So sort that out.
Okay, so I'll just tell you what I do and open myself to criticism from the experds here (which I look forward to). When you get a programme someone else gives you, eventually you learn what's good for you and you tweak it to suit.
Day 1: Chest & Tri; Day 2: Back & Shoulders; Day 3: Legs & Bi
* when I do 4 sets, they are usually sets of 12, then 10, then 8, 6... or until failure. Others say do 3 sets with higher intensity, but I like it this way.
** as you're now starting, the volume below may be too great, so don't overwork yourself, and don't so much that would discourage from going back. Also, get your form straight before looking to go heavy. SOme exercises, form is more critical or you can injure yourself easily: squats, bench presses.
You can this website to see what exercises you can do for each specific muscle, and there are gifs to show how you to do them - http://exrx.net/Lists/Directory.html
Chest: 4 sets flat bench press, 4 sets incline press, 4 sets dumbbell pullover, 4 sets incline dumbbell press, 4 sets of dips (if you can't do up to 12, do until failure)
This routine may be repetitive and over focus on upper chest but I feel that I may have been overdeveloping lower, so now I'm compensating.
Tri: 4 sets kickbacks, 4 sets lying tricep extension, 4 sets cable pushdown
Back: 4 wide grip chin ups, 4 front pulldown, 4 seated high row, 4 bent-over dumbbell rows, 4 hyperextension
Shoulders: 4 dumbbell shoulder presses, 4 lateral raises, 4 rear lateral raise, 4 front raise, 4 seated reverse fly, 4 upright row
Legs: 4 squats, 4 loaded leg press, 4 lunges, 4 leg extension (gonna do away with, apparently is bad for your knees), 4 hamstring curls, 4 seated hip adduction, 4 standing calf raises, 4 seated calf raise with plates (not sure what it's called)
Bi: 4 dumbbell curls, 4 barbell curls, 4 hammer curls
Okay, so I'll just tell you what I do and open myself to criticism from the experds here (which I look forward to). When you get a programme someone else gives you, eventually you learn what's good for you and you tweak it to suit.
Day 1: Chest & Tri; Day 2: Back & Shoulders; Day 3: Legs & Bi
* when I do 4 sets, they are usually sets of 12, then 10, then 8, 6... or until failure. Others say do 3 sets with higher intensity, but I like it this way.
** as you're now starting, the volume below may be too great, so don't overwork yourself, and don't so much that would discourage from going back. Also, get your form straight before looking to go heavy. SOme exercises, form is more critical or you can injure yourself easily: squats, bench presses.
You can this website to see what exercises you can do for each specific muscle, and there are gifs to show how you to do them - http://exrx.net/Lists/Directory.html
Chest: 4 sets flat bench press, 4 sets incline press, 4 sets dumbbell pullover, 4 sets incline dumbbell press, 4 sets of dips (if you can't do up to 12, do until failure)
This routine may be repetitive and over focus on upper chest but I feel that I may have been overdeveloping lower, so now I'm compensating.
Tri: 4 sets kickbacks, 4 sets lying tricep extension, 4 sets cable pushdown
Back: 4 wide grip chin ups, 4 front pulldown, 4 seated high row, 4 bent-over dumbbell rows, 4 hyperextension
Shoulders: 4 dumbbell shoulder presses, 4 lateral raises, 4 rear lateral raise, 4 front raise, 4 seated reverse fly, 4 upright row
Legs: 4 squats, 4 loaded leg press, 4 lunges, 4 leg extension (gonna do away with, apparently is bad for your knees), 4 hamstring curls, 4 seated hip adduction, 4 standing calf raises, 4 seated calf raise with plates (not sure what it's called)
Bi: 4 dumbbell curls, 4 barbell curls, 4 hammer curls
. Fucking bullshit.
Just cut out junk from your diet and replace it with mawwwwrrrr proteeeeiinnnn 
Less soda, chips, candy, fast food, flour. Don't have to go hardcore, but the more you can eliminate or reduce the better. And drink plenty water. That alone will get you losing weight. When you add in the resistance exercise, you'll be burning calories (dropping fat) and gaining muscle (adding sexy).
Less soda, chips, candy, fast food, flour. Don't have to go hardcore, but the more you can eliminate or reduce the better. And drink plenty water. That alone will get you losing weight. When you add in the resistance exercise, you'll be burning calories (dropping fat) and gaining muscle (adding sexy).
But doesn't that make you sweat a lot? I'm trying to find a balance between sweating profusely and the cold air giving me an asthma attack too early.
You won't sweat that bad because it's still cold out. All you really need is a good fitting t-shirt and a hoodie or light jacket on top of it. That's what I used to wear and after five mintutes you don't feel the cold. The gloves and cap are a really good idea too. I didn't wear gloves and the worst part was how cold my hands would get.
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Btw, the t-shirt and hoodie is only if the temp is 20 and above. Anything below that and I would stay home and do some squats or something.
Just cut out junk from your diet and replace it with mawwwwrrrr proteeeeiinnnn
Less soda, chips, candy, fast food, flour. Don't have to go hardcore, but the more you can eliminate or reduce the better. And drink plenty water. That alone will get you losing weight. When you add in the resistance exercise, you'll be burning calories (dropping fat) and gaining muscle (adding sexy).
Less soda, chips, candy, fast food, flour. Don't have to go hardcore, but the more you can eliminate or reduce the better. And drink plenty water. That alone will get you losing weight. When you add in the resistance exercise, you'll be burning calories (dropping fat) and gaining muscle (adding sexy).
. Once I stop with the gloves and hat on I'll probably start sweating sicne I'm usually on the verge of passing out anyway, but it is what it is 