Gym and fitness (19 Viewers)

[Il Re]

don't run to lose weight.

Lift weights.

long distance running isn't great for that, but i've found intense running very good, i.e. sprint training, i find a good balance of weight training, cardio, boxing, football etc helps to get a good level of fitness all round

 

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[Lawnchair Bes]

my third day back in the gym. boy it hurts

anyone wanna discuss their routine?

 

[Lion]

What are you planning to do? Lose weight? build muscle and strength? build indurance and get toned?

I can't really help you unless I know what you want.

 

[GordoDeCentral]

What are you planning to do? Lose weight? build muscle and strength? build indurance and get toned?

I can't really help you unless I know what you want.

he asked about your routine, none of that stuff is relevant

 

[Lion]

for muscle building, this is what I do:

3 days of weight lifting:

day 1:

biceps and triceps. 4 exercises for each muscle group

day 2:

Chest and back. 4 exercises each muscle group

Day 3:
shoulders and lower body. 4 ecercises each muscle group.

sets, weights, order, and types of excercies change every 2-3 weeks. I do one day of 1 hour cardio, but I hate cardio so I'm guilty of skipping on it a lot.

Take whey protein before and after workouts, plus other supplements like Creatine.

 

[Lawnchair Bes]

true that.

however,

I need to lose weight, like 75 pounds, which i have done before. yes it is sad.

i do warm up on the treadmill, ~45 mins of weights and 30 mins of more cardio , probably once i get used to it i can go on longer

 

[GordoDeCentral]

aah you preach what you dont practice

 

[GordoDeCentral]

true that.

however,

I need to lose weight, like 75 pounds, which i have done before. yes it is sad.

i do warm up on the treadmill, ~45 mins of weights and 30 mins of more cardio , probably once i get used to it i can go on longer

if you want the real simple approach: eat half of what you eat now

if you have time and resources to dedicate to this, you can see far better results

 

[Lawnchair Bes]

you can say that i am eating half. i need some strategies on how to keep it up

 

[GordoDeCentral]

you can say that i am eating half. i need some strategies on how to keep it up

it will take a change of life styles, which will starts by wanting to be out more i.e more active, but also increase a desire to look better and fitter

 

[Lion]

true that.

however,

I need to lose weight, like 75 pounds, which i have done before. yes it is sad.

i do warm up on the treadmill, ~45 mins of weights and 30 mins of more cardio , probably once i get used to it i can go on longer

I don't recommend doing both cardio and weight lifting at the same time.

Do Lifting and cardio on separate days. Also when you do lifting, make sure you incorporate super sets into your program. And when you do cardio, forget about doing just 3o minutes on a bike/treadmill. Lower it to 20 minutes, but increase the intensity. Or add a lot of interval training to your cardio workout.

I also recommend doing circuit training. I posted a circuit training example program for Jack a few pages back, use that as a basis if you like.

plus of course, you need to change your diet.

 

[Vinman]

true that.

however,

I need to lose weight, like 75 pounds, which i have done before. yes it is sad.

i do warm up on the treadmill, ~45 mins of weights and 30 mins of more cardio , probably once i get used to it i can go on longer

yes...a diet change is necessary


STAY AWAY FROM HARVEYS AND PIZZA PIZZA !!!!!!!!!!!!!!!:eyebrows:

 

[Lawnchair Bes]

the past month 9 days out of 10 my diet has consisted off

breakfast - bran cereal and milk
snack - fruit
lunch - alternated between an assortment of beans (chickpeas) or tuna plain + salad and raw veggies
diner - nothing special, been feeling a little hungrier now that i'm going to the gym, mostly more of what was said for the previous meals

hard to believe but a month of that doesnt make up for 22 years of "harveys" and "pizza pizza"

 

[Lawnchair Bes]

I don't recommend doing both cardio and weight lifting at the same time.

Do Lifting and cardio on separate days. Also when you do lifting, make sure you incorporate super sets into your program. And when you do cardio, forget about doing just 3o minutes on a bike/treadmill. Lower it to 20 minutes, but increase the intensity. Or add a lot of interval training to your cardio workout.

I also recommend doing circuit training. I posted a circuit training example program for Jack a few pages back, use that as a basis if you like.

plus of course, you need to change your diet.

i give 110 while on the cardio, i am usually exhausted by minute 20. i do 4 mins of fast and hard followed by 4 mins of catching my breath. not on the treadmill, but the eliptical machine (yeah i know, it's for women )

so what are suppersets?

 

[Lion]

you can say that i am eating half. i need some strategies on how to keep it up

just eating half isn't enough. once your metablism rate goes up from lifting weights regularly, you'll start seeing the results. You are going to have to cut junk food completely from your diet. Avoid trans fats like you would avoid rape, keep saturated as low as possible, and eats lots of fuits vegetable, and protein.

I don't care how cliche it sounds, but Protein will help you alot. For every pound of body weight, you should get a gram pf protein. If you weigh 2000 pounds, then that's 200 grams of protein. One of having a lot of protein in your body benefits is that is suppresses your appetite. So if you are a person that gets cravings, Having a high protein amount in your body will help you.


Also some protein shakes are really delicious and are excellent substitutes, if you are a person that craves sweet stuff.

also make sure you eat breakfast everyday.

 

[Yamen]

Lion is that routine really working for you? I haven't seen that routine being followed if at all..

I think you should have something like this:
Day 1:
Chest and Tri

Day2
Back and Bi

Day 3 Legs

Day 4
Shoulders and Abs

 

[Lion]

I do supersets, and for that I use opposite muscle groups. Tri-bi combo is good because it is opposite muscles, so you can jump from a biceps excercise to a triceps one without resting, you won't get tired fast. So same thing with biceps-chest. or back-tri.

I don't like doing same muscle groups at the same time, so I avoid chest-tri- and bi-back combos.

Oh and ideally you should do Abs workout everyday. Working it just once a week isn't very effective (I'm guilty of skipping out on abs workouts a lot

edit: which is easier for you guys, doing an incline bench press with dumbells or a barbell?

 

[Yamen]

but Abs are like any other muscle group
they should rest enough.. not sure if you are bulking though or just trying to get lean

 

[Lion]

Bulk. I want to get real big.

 

[V]

Bozi, Rehan, Lion, thanks a lot or the advice, but it's really hard to discuss these things in English for me. I think I'm just gonna join the gym for a couple of months.