Gym and fitness (42 Viewers)

[campionesidd]

running is more effective than weight lifting to lose weight.
if you cant avoid all kinds of bread at least avoid white flour ones.
the key for me to reach and hold the weight i had 20 years ago, was always having 4-5meals/day.
Interval diets are just a cheap trick to reduce quantity. but this has several negative effects for our organism, including basic metabolism which is the key element to achieve a caloric deficit.

Walking is even better- Calories burned per minutes are a lot less than running, but it’s also lower impact, easier and more sustainable. It also doesn’t induce hunger the same way running does.

 

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[ALC]

running is more effective than weight lifting to lose weight.
if you cant avoid all kinds of bread at least avoid white flour ones.
the key for me to reach and hold the weight i had 20 years ago, was always having 4-5meals/day.
Interval diets are just a cheap trick to reduce quantity. but this has several negative effects for our organism, including basic metabolism which is the key element to achieve a caloric deficit.

for losing weight, the best thing is diet hands down. Cardio is a nice supplement for sure but diet remains the main factor.

I can’t believe the people I know who go the gym, do some cardio and then have sweets.

 

[U Picciriddu]

Does anyone here do any isometric exercises?

 

[Siamak]

@GordoDeCentral
Can you share your workout plan that you do in a week.

 

[GordoDeCentral]

@GordoDeCentral
Can you share your workout plan that you do in a week.

Sure my brother, but this is a pretty intense plan, I usually do a lot less volume, but I'm trying to add a little size so I'm eating more and adding more volume to my workouts:

On day 1 & 3:
Planks 4 x 90 seconds
Hanging leg raises 5 x 20


Day 1 Posterior Chain
Standing calve raises 5 x 20

Seated hamstrings curls 3 x 8

RDL 3 x 8

Machine pullovers 5 x 10

Reverse grip pull downs 3 x 20

Chest supported Tbar row 5 x 10

DB row 4 x 10 pull toward rib cage not the hip

Barbell rows(overhand) 5 x 8

Seated cable row (wide grip) pull towards chest 3 x 20

Rack Pulls 1 x 15, 1 x 12, 1 x 8, 1 x 5


Day 2 Chest and Arms
One arm tricep pressdown 3 x 25

Bent over cable flyes 4 x 20 support with Bosu ball pushups 4 x 20

Incline bench DB press 5 x 8 superset with DB curls 5 x 8 then French Press 5 x 8

Flat bench barbell press 5 x 8 superset with barbell curls 5 x 8 then Body weight dips 5 x 20

Incline DB Flyes 5 x 8 superset with Db Kickbacks 5 x 8 then DB Hammer curls 5 x 8


Day 3 Quads and Delts
Adductors 4 x 20

Leg press 3 x 25

Leg extension 1 x 100, 1 x 70, 1 x 40

DB laterals 1 x 25, 1 x 20, 1 x 15, 1 x 10 superset with bent over DB laterals 1 x 25, 1 x 20, 1 x 15, 1 x 10

Shoulder press 4 x 15

Barbell Front raise 4 x 15 superset with Barbell Upright row 4 x 15

6 ways 4 x 12 superset with seated Dumbbell Laterals 4 x 20 then seated partials 4 x 20

 

[campionesidd]

Sure my brother, but this is a pretty intense plan, I usually do a lot less volume, but I'm trying to add a little size so I'm eating more and adding more volume to my workouts:

On day 1 & 3:
Planks 4 x 90 seconds
Hanging leg raises 5 x 20


Day 1 Posterior Chain
Standing calve raises 5 x 20

Seated hamstrings curls 3 x 8

RDL 3 x 8

Machine pullovers 5 x 10

Reverse grip pull downs 3 x 20

Chest supported Tbar row 5 x 10

DB row 4 x 10 pull toward rib cage not the hip

Barbell rows(overhand) 5 x 8

Seated cable row (wide grip) pull towards chest 3 x 20

Rack Pulls 1 x 15, 1 x 12, 1 x 8, 1 x 5


Day 2 Chest and Arms
One arm tricep pressdown 3 x 25

Bent over cable flyes 4 x 20 support with Bosu ball pushups 4 x 20

Incline bench DB press 5 x 8 superset with DB curls 5 x 8 then French Press 5 x 8

Flat bench barbell press 5 x 8 superset with barbell curls 5 x 8 then Body weight dips 5 x 20

Incline DB Flyes 5 x 8 superset with Db Kickbacks 5 x 8 then DB Hammer curls 5 x 8


Day 3 Quads and Delts
Adductors 4 x 20

Leg press 3 x 25

Leg extension 1 x 100, 1 x 70, 1 x 40

DB laterals 1 x 25, 1 x 20, 1 x 15, 1 x 10 superset with bent over DB laterals 1 x 25, 1 x 20, 1 x 15, 1 x 10

Shoulder press 4 x 15

Barbell Front raise 4 x 15 superset with Barbell Upright row 4 x 15

6 ways 4 x 12 superset with seated Dumbbell Laterals 4 x 20 then seated partials 4 x 20

more importantly, what do you eat.

 

[GordoDeCentral]

more importantly, what do you eat.

Meal 1:

200ml egg whites
100g 96% ground beef
Spinach
2 slices of Ezekiel bread with all natty peanut butter

Meal 2:

200g chicken breast
200g potatoes

Meal 3:

180g salmon
300g rice
300g pineapple

(Preworkout): 5g leucine, 10g citrulline
(post workout): 5g leucine, 10g glutamine, 10g BCAA + bowl of cereal & 150g blueberries

Meal 4:

200g chicken breast
200g rice
Veggies

Meal 5:

200ml eggwhites
1 scoop of casein
40g oatmeal
2 big spoons of fat free greek yogurt
150g avocado

 

[Seven]

for losing weight, the best thing is diet hands down. Cardio is a nice supplement for sure but diet remains the main factor.

I can’t believe the people I know who go the gym, do some cardio and then have sweets.

If you want to lose weight, sprint.

There is nothing that comes close to sprinting for weight loss and improving your metabolism.

 

[Bjerknes]

If you want to lose weight, sprint.

There is nothing that comes close to sprinting for weight loss and improving your metabolism.

I would actually say HIIT is better. Do a sprint, then reps of sit ups, push ups, lunges, squats, et cetera. Then do them again for as many intervals as you can. That’s how I lost some decent weight a couple years ago. Probably the best shape of my life.

Confuse the muscle groups and have a good diet.

 

[U Picciriddu]

more importantly, what do you eat.

Even more importantly, how do you stay motivated in the gym

 

[Dostoevsky]

If you want to lose weight, sprint.

There is nothing that comes close to sprinting for weight loss and improving your metabolism.

Skip rope

 

[campionesidd]

Even more importantly, how do you stay motivated in the gym

Personally, I take motivation out of the equation. Motivation is fickle and unreliable. What is needed is discipline and consistency (although I am not nearly as disciplined as needed)

 

[Seven]

Personally, I take motivation out of the equation. Motivation is fickle and unreliable. What is needed is discipline and consistency (although I am not nearly as disciplined as needed)

Just the other day I read an article saying that studies show repetition makes thing easier. If you work out consistently, it becomes a smaller and smaller hurdle every time.

 

[U Picciriddu]

Personally, I take motivation out of the equation. Motivation is fickle and unreliable. What is needed is discipline and consistency (although I am not nearly as disciplined as needed)

I basically have the same, and once I finished the first day of the week I don’t want to miss other parts of my body, but just going trough the exercises vs another random sport (like tennis or whatever) the amount of joy is just a lot less.

 

[Siamak]

Sure my brother, but this is a pretty intense plan, I usually do a lot less volume, but I'm trying to add a little size so I'm eating more and adding more volume to my workouts:

On day 1 & 3:
Planks 4 x 90 seconds
Hanging leg raises 5 x 20


Day 1 Posterior Chain
Standing calve raises 5 x 20

Seated hamstrings curls 3 x 8

RDL 3 x 8

Machine pullovers 5 x 10

Reverse grip pull downs 3 x 20

Chest supported Tbar row 5 x 10

DB row 4 x 10 pull toward rib cage not the hip

Barbell rows(overhand) 5 x 8

Seated cable row (wide grip) pull towards chest 3 x 20

Rack Pulls 1 x 15, 1 x 12, 1 x 8, 1 x 5


Day 2 Chest and Arms
One arm tricep pressdown 3 x 25

Bent over cable flyes 4 x 20 support with Bosu ball pushups 4 x 20

Incline bench DB press 5 x 8 superset with DB curls 5 x 8 then French Press 5 x 8

Flat bench barbell press 5 x 8 superset with barbell curls 5 x 8 then Body weight dips 5 x 20

Incline DB Flyes 5 x 8 superset with Db Kickbacks 5 x 8 then DB Hammer curls 5 x 8


Day 3 Quads and Delts
Adductors 4 x 20

Leg press 3 x 25

Leg extension 1 x 100, 1 x 70, 1 x 40

DB laterals 1 x 25, 1 x 20, 1 x 15, 1 x 10 superset with bent over DB laterals 1 x 25, 1 x 20, 1 x 15, 1 x 10

Shoulder press 4 x 15

Barbell Front raise 4 x 15 superset with Barbell Upright row 4 x 15

6 ways 4 x 12 superset with seated Dumbbell Laterals 4 x 20 then seated partials 4 x 20

Thx mate,

I'll probably mix your plan up with my workout that is suitable with my condition based on physic, rest and schedule. I also Should avoid eating much Calories on non workout days. Anyway i Appreciate your post, you gave very good advice with the right mentality.

 

[GordoDeCentral]

Thx mate,

I'll probably mix your plan up with my workout that is suitable with my condition based on physic, rest and schedule. I also Should avoid eating much Calories on non workout days. Anyway i Appreciate your post, you gave very good advice with the right mentality.

Anytime dadash, you got this!

 

[U Picciriddu]

Going into the last week of the first quarter this year I can definitely say that it were positive months for me. Bar the first week of January (holidays) I trained 6 times per week almost every week. Not all perfect work outs, had some tuesdays were I was late from work, and with kids, the household, cooking and stuff I sometimes just did 6 to 8 exercises with dumbells at home, but tried to keep momentum. Until half February I did 4 work outs with weights and 2 times boxing per week, after that I switched things up and went 3 times boxing and did 3 work outs with weights. Stamina massively improved as a result of it.

Probably wont be able to have another 3 months like this, wasnt even planning to do so in January, but when I realised at a certain point that I could complete 3 months it became a mental thing and I just wanted to achieve it. Crazy enough gained some weight, dont know exactly how and why, maybe just due to muscle growth.

Did exactly the same for the last 3 months. Tried to train my whole body + 3 times per week boxing, succeeded in doing that for the majority of the weeks.

Since the start of this year I’ve been changing sparring strategy from hitting to not getting hit. Focused a awful lot on head and body movement. Today a sparred a buddy of me (5x3minute rounds), he absolutely destroyed me a year ago but today it seemed like everything fell into place. Been slipping and diving punches from left to right, only problem I have now is that I overdo it and as result of that I give the initiative away, at the other side it’s just funny when your opponent hits air.

 

[Lion]

Thx mate,

I'll probably mix your plan up with my workout that is suitable with my condition based on physic, rest and schedule. I also Should avoid eating much Calories on non workout days. Anyway i Appreciate your post, you gave very good advice with the right mentality.

don't forget a cycle of dbol.

 

[Siamak]

don't forget a cycle of dbol.

No Thx, I don't have to train that much and get poisoned with this shit. Just don't want to be like someone who filled a balloon with oil.

 

[Dostoevsky]

Just wanted to share this app. Some of you might find it useful

Andriod: https://play.google.com/store/apps/details?id=com.gpt.calorie.counter
Apple: https://apps.apple.com/gb/app/calorie-counter-food-tracker/id6477822324

Basically it's AI and using camera which detects the mean that you're having and gives you info about calories and stuff