the powder feels like im drinking sandy water and have to constantly shake it up otherwise it all falls to the bottom so you have to shake then chug it.
Yeah it tends to get cloggy fast, so what I do is I have a glass ready and I put the powder in my mouth then wash it down. This way you can swallow as soon as it gets soaked.
yea tried that once. choked on the powder before i could drink the water and sneezed most of it out like some sort of cartoon. lol
Rollback Post to RevisionRollBack
"once the pretty hardcore gamers we had testing inferno found it fairly difficult, we then we doubled it" -trolololol jay wilson
I've been stalking these forums as a guest for the past 4 months I've been at my new desk job and had yet to feel tempted to post, but this thread makes me want to ask you some questions. They aren't directly related to weight lifting or body building but perhaps you can help me since you seem very knowledgable about fitness in general.
I am currently 19 years old and about 6'2" tall, weighting at 170 to 180 lbs (I fluctuate between that I guess?). At age 13-15, I weighted anywhere from 110 to 125 lbs tops. Around the age of 16 I was put on some medication that apparently made me put on weight like crazy (although it was not prescribed for that reason). For circumstances I don't care to disclose, I was forced to eat a regular diet with 3 meals a day with each food group ect. I went from 120 to 180 in less than 6 months tops with no work out or anything like that. It really just put on fat for me obviously because I had no physical activity and sat in front of a computer all day, every day. To get an idea of my figure, I have very scrawny arms and legs with chunky thights, belly, and small man tits. I'm overall disgusted with my figure but I have no idea how to get started. I'm not bluding fat outwards and to the sides and all that. I am pretty proportionate imo aside from the key things I mentioned, and my tallness keeps me in check with the ladies~ (lady lol, singular)
My goal is clear. I want to have a flat stomach, no tits, and less fat in my thights (I don't want to be a stick, though). I'm not looking to build muscle really, just lose the weight to look good (and not have skin flabbing everywhere if that happens to be a side effect of losing the weight). What can I do to achieve my goals in regards to diet/excercise/ect?
Sorry if I'm asking too much. Wall of text more than likely crit you for over 9k. If it helps, reading what you posted has got me motivated!
(Also, any tips/advice on how you curb your apetite or resist certain foods would be great. I feel like my urge to eat always comes from my mouth and not my stomach telling me I'm hungry. I've been replacing junk food on a regular basis with more coffee lately, which also helps me save money.)
I've been stalking these forums as a guest for the past 4 months I've been at my new desk job and had yet to feel tempted to post, but this thread makes me want to ask you some questions. They aren't directly related to weight lifting or body building but perhaps you can help me since you seem very knowledgable about fitness in general.
I am currently 19 years old and about 6'2" tall, weighting at 170 to 180 lbs (I fluctuate between that I guess?). At age 13-15, I weighted anywhere from 110 to 125 lbs tops. Around the age of 16 I was put on some medication that apparently made me put on weight like crazy (although it was not prescribed for that reason). For circumstances I don't care to disclose, I was forced to eat a regular diet with 3 meals a day with each food group ect. I went from 120 to 180 in less than 6 months tops with no work out or anything like that. It really just put on fat for me obviously because I had no physical activity and sat in front of a computer all day, every day. To get an idea of my figure, I have very scrawny arms and legs with chunky thights, belly, and small man tits. I'm overall disgusted with my figure but I have no idea how to get started. I'm not bluding fat outwards and to the sides and all that. I am pretty proportionate imo aside from the key things I mentioned, and my tallness keeps me in check with the ladies~ (lady lol, singular)
My goal is clear. I want to have a flat stomach, no tits, and less fat in my thights (I don't want to be a stick, though). I'm not looking to build muscle really, just lose the weight to look good (and not have skin flabbing everywhere if that happens to be a side effect of losing the weight). What can I do to achieve my goals in regards to diet/excercise/ect?
Sorry if I'm asking too much. Wall of text more than likely crit you for over 9k. If it helps, reading what you posted has got me motivated!
(Also, any tips/advice on how you curb your apetite or resist certain foods would be great. I feel like my urge to eat always comes from my mouth and not my stomach telling me I'm hungry. I've been replacing junk food on a regular basis with more coffee lately, which also helps me save money.)
Im out shopping (black Friday yay!) be back in a couple hours and I'll edit this and reply. I know exactly what you should do.
EDIT: with rapid weight gain comes excessive skin stretching and in a lot of cases stretch marks. and once your skin is stretched so far its impossible to "shrink" your skin back down without actually cutting it off. as ive said to other people a diet of 6 small meals a day will boost your metabolism BUT your case is that your skinny and all your fat is in specific area's. so the only way for it to look good is by replacing the fat that is there with muscle.
you dont have to be enormous for your chest to just fill out your skin. start with running and eating smaller healthier meals, this will help reduce the fat, WHILE lifting weights on a regular basis. im not saying you need to start body building or anything, just lift to get big 'enough'. so you will do chest exercises and such and when you get to the point where your chest looks like pecks and not like man-tits then you can just work out a couple times a week to maintain what you already have.
be sure to work out all muscle groups while doing this to stay porportionate, legs are important for faster muslce growth too. id say itll take around 5-6 months of training to get you where you want to be, not that long at all. you just have to stay focused and dont get off course otherwise itll take much longer.
Rollback Post to RevisionRollBack
"once the pretty hardcore gamers we had testing inferno found it fairly difficult, we then we doubled it" -trolololol jay wilson
Yeah, I figured as much regarding the skin strecthing. Would the workout routine you posted originally under "Beginners Guide For Weight Lifting" apply to this situation as well? Also, what can you recommend as a diet of 6 small meals? What type of foods/portions would you consider small? I've heard a lot that cardio would help me lose the weight but I have the concern of the skin as you stated. Also I'd like to mention I have absolutely no upper body strength. I've pretty much sat in front of my computer my entire life. I've worked some labor jobs that required lifting but nothing that would help get me in shape. I cannot even do one pushup sadly, so I'm trying to figure out where I should start on my arms? Just the bar if possible? How much does the bar weight and where should I go from there? Do I need to work out my back? What body weight exercises should I be doing to work out these muscle groups that cater to the fact I am starting with no strength and a belly that gets in the way of situps? What various exercises can suffice as cardio? If I jog/run, what is substantial for a day's worth of cardio starting out?
Yeah, I figured as much regarding the skin strecthing. Would the workout routine you posted originally under "Beginners Guide For Weight Lifting" apply to this situation as well? Also, what can you recommend as a diet of 6 small meals? What type of foods/portions would you consider small? I've heard a lot that cardio would help me lose the weight but I have the concern of the skin as you stated. Also I'd like to mention I have absolutely no upper body strength. I've pretty much sat in front of my computer my entire life. I've worked some labor jobs that required lifting but nothing that would help get me in shape. I cannot even do one pushup sadly, so I'm trying to figure out where I should start on my arms? Just the bar if possible? How much does the bar weight and where should I go from there? Do I need to work out my back? What body weight exercises should I be doing to work out these muscle groups that cater to the fact I am starting with no strength and a belly that gets in the way of situps? What various exercises can suffice as cardio? If I jog/run, what is substantial for a day's worth of cardio starting out?
small as in 1 chicken breast and a drink. an apple or 2 for another, 1 sandwhich. there VERY small meals which is why you eat around 6 of them a day because obviously something that small wont keep you from getting hungry for very long, you'll eat a small meal around every 2-3 hours you will never feel full or stuffed. this GREATLY increases weight loss and metabolism. fruits vegatables meats yogurts nuts. things like this you can eat. if you eat big portions now itll take a little bit for your stomache to shrink, always eating small meals will cause it to shrink and you'll get less hungry.
as far as working out, yes the beginners guide will be good for you. just use the machines to do these work outs and use a very low weight setting and slowly increase as the weeks go by. there is no such thing as too weak to use the machines, maybe too weak for pull ups or push ups but the machines are mostly FOR people with less strength such as yourself. if your not sure which machine to do for each muscle mostly every machine in the gym has a picture on it and it highlights in red exactly what muslce group it works out. it helps alot for beginners to learn which machine works out what.
running is the best type of cardio next to swimming, most people cant properly swim though so if you dont know how just start with jogging as long as you can and slowly increase in speed and length. and switch it up one day try and do sprints and one day do long distance. your just starting out so it WILL be hard im not going to sugar coat it.
problems with getting discouraged:
1. you'll find yourself getting winded VERY fast, you'll feel extremely weak and the first few times you work out each muscle you will be incredibly sore. all of these things are normal. dont worry
2. its hard not to feel embarrassed or even smaller when theres those big douche bags with cut off sleeves benching 325 lbs next to you. dont let those homo's discourage you because they all had to start somewhere too, no one gets to that size over night, it literally takes YEARS (without steroids :P)
3. lack of results, this is a big one and what kills people going to the gym the most because most people quit when they dont see fast results. fast results are impossible. there is no such thing as "fast" results. measure results in time frames of 4-6 weeks. day 1 compared to day 35-40, not day 1 to day 10-15. you will see almost nothing. take a picture of your body in the mirror and then take another picture every 30 days for 6-8 months as you work out, tac them up on the wall for extra motivation. if you are working out properly, hard, eating plenty of protein and consistently working out 4-5 days a week you WILL see improvements every month.
yes do back work outs, all muscles. you dont want to work out for 6 months and your body look weird because your unporportioned. doing just the bar for curles to start for biceps and the bar on bench for chest, everyone starts somewhere. i also started with the bar in the beginning, i weighed around 110 lbs. 5'11. my chest went inwards, so the opposite problem you have, lol.
Rollback Post to RevisionRollBack
"once the pretty hardcore gamers we had testing inferno found it fairly difficult, we then we doubled it" -trolololol jay wilson
Okay, well the suggested daily doses on the side of the container is 2g (0.07 ounces) per day, but health regulation here in Denmark is extremely cautious. What does your say?
I remember last time I was in the US, you could by the craziest things in those pharmacies. A lot of stuff that requires a prescription here
You should take your creatine POWDER (no pills wtf) after workout with juice.
creatine builds up in your system over time while taking it for a couple weeks and drinking lots of water each day, it doesnt matter what time of day you take it because its not a chemical that reacts in your system right after, before or during a work out. think of it like blood thinning medication, it gradually thins your blood when it builds up in your system but it does not matter what time of day you take it, just that you take it each day.
its good to get in the practice of taking it at the SAME time everyday, but what time in conjunction with your work out doesnt matter.
Rollback Post to RevisionRollBack
"once the pretty hardcore gamers we had testing inferno found it fairly difficult, we then we doubled it" -trolololol jay wilson
Thank you very much for the prompt and detailed response! I lately have been eating a bowl of cereal for breakfast, a fairly big lunch, then a smallish dinner. Is this bad under what I'm aiming for? I'm not sure how I'm going to adjust to routinely working out AND eating 6 meals a day vs. current diet immediately. -.-
Thank you very much for the prompt and detailed response! I lately have been eating a bowl of cereal for breakfast, a fairly big lunch, then a smallish dinner. Is this bad under what I'm aiming for? I'm not sure how I'm going to adjust to routinely working out AND eating 6 meals a day vs. current diet immediately. -.-
unless your eating the extremely healthy cereals, mostly all cereal is crap. also anything "big" is bad. like i said you want to NEVER eat till you full and OMFG never eat till your stuffed. lol. this causes your body to turn alot of it directly into fat because it cant process it all. think of it like a drain, if only a few things go down at a time it remains clear (your metabolism remains high) if you stuff it, it gets clogged and you dont have drano to fix it so your body has to put a lot of the clog somewhere else (stores fat). so start with some fruit for breakfast, banana or apple. start drinking lots of water its very healthy, helps clear your system, boosts metabolism, and most importantly it helps curb your apatite so you wont eat as much. then your going to want to eat something small every 2-3 hours after that throughout the day.
Rollback Post to RevisionRollBack
"once the pretty hardcore gamers we had testing inferno found it fairly difficult, we then we doubled it" -trolololol jay wilson
Kinda offtopic, but I've always wondered and been too afraid to ask, what exactly is cardio, and why is it bad?
cardio is short for cardiovascular meaning effecting the heart and blood vessels. so any type of training that increases your heart rate for a certain amount of time is "cardio". such as running, swimming, aerobic classes. and cardio is never "bad". its great for your body, but if you do too much cardio on the same day as weight lifting it will hurt your gains, thats why you have "cardio days" where you just run or swim.
Rollback Post to RevisionRollBack
"once the pretty hardcore gamers we had testing inferno found it fairly difficult, we then we doubled it" -trolololol jay wilson
Sounds like this is heading towards a "who is more buff," contest.
I would like to volunteer my services as a pics judge before-hand. You may post or PM them to me at your leisure.
sounds like someone is tryin to get free shirtless pics ;). lol jk
considering he didnt comment on anything specific just the very first line, hes clearly just trolling/flaming me. but i thought id ask just in case. lol
Rollback Post to RevisionRollBack
"once the pretty hardcore gamers we had testing inferno found it fairly difficult, we then we doubled it" -trolololol jay wilson
doing reps very fast is extremely dangerous, even when properly warmed up you can severely injure yourself by doing reps too fast especially with high weight. doing reps too fast results in improper form and will also cause you to make gains less frequently. proper form is ALWAYS better. on your last couple reps while maxing out using slightly improper form is ok for EXPERIENCED body builders, but id stay away from any type of improper form in any work out. doing reps too slow will burn yes but it will result in very slow muscles and that extra power from the "pump" will increase your muscle size ten fold compared to very slow reps.
Hi mate,
i got a question, im currently working out again for a couple of months. before i did the reps pretty fast, so after a while i did not feel broken anymore. so my question is, how slow should i do my exercises? i worked out yesterday doing some really slow exercises and after that i felt really buffed! im gonna train 4 days a week in december so i wont the perfect way of getting buffed so i wanna workout the right way.
i dont understand the next sentence u wrote: *doing reps too slow will burn yes but it will result in very slow muscles and that extra power from the "pump" will increase your muscle size ten fold compared to very slow reps*
dont u mean, will increase your muscle size ten fold compared to verry fast raps? i hope to get a answer from u.
hey there!
so maybe my wording was confusing on this part. i was trying to get across that EXTREMELY fast reps that result in improper form is bad. if you can go fast and still maintain perfect form then your going at a good speed, just dont flail the weight around or rock your body while your doing them. for instance if your doing pull downs and your reps are so fast that your rocking your body back n forth, your going too fast.
also i was comparing very slow reps, if you go extremely slow your muscles dont get that "pump" and will result in smaller muscles, and your muscle reaction will slow down with more slow reps. for instance if you do a lot of slow reps for triceps, your punching speed will be significantly slower. also its important to flex when your doing your reps for each work out. so not only lift the weight but flex your muscle as your doing it.
Rollback Post to RevisionRollBack
"once the pretty hardcore gamers we had testing inferno found it fairly difficult, we then we doubled it" -trolololol jay wilson
can u give me any tips on how i should train the upcoming month? i almost train 3times per week on monday/wednesday/and friday for 4 months now and i doing the following sets.
monday -> Chest/triceps and abs
wednesday -> Back/Biceps and abs
Friday -> Shoulders/a little cardio and abs
i normmaly do around 4 differnt exercises per musclegroup. and i am repeating on 8times per exercise. also sometimes i have the feeling i do the exercises to quick, and thats when i get back problems and it hurts like hell.
i want to become bigger in terms of mass, and i want a good way to train for during the upcoming month so i can be proud when i look to myself in the mirror in january
i think i have a good eating pattern. i use proteinshakes and creatine aswell i lookout for healthy food with allot of vitamines etc.
My own toughts
i was thinking of doing the exercises really slow for around 8/9/10 reps per exercise
also training my legs should be something i should do!
any other things?
spread out your muscles more. one day for chest, one day for back, then one day for bi's/tri's. the reason i do this is because chest work outs also use triceps, so doing triceps on the same day takes away from chest or if you do chest first it takes away from triceps. the same for back and bi's, back work outs use too much biceps so separate them. doing triceps and biceps on the same day is the exact opposite muscle so your not hurting your gains.
dont do that many exercises per muscle group, its too many. 2-3 is all you need, i almost always just do 2. if you pump hard enough and push yourself to your limits its more then enough. any work out after that is just turning your weight lifting into cardio. dont worry about your work outs feeling too short, i almost never work out more then an 50 minutes to an hour. the first 45 minutes is the vast majority of your muscle growth. trust me.
REPS:
for mass/strength specifically you need to do the reps like i explained here:
Typically do this for each work out:
Say its chest day (i use this example alot because people LOVE chest...yay boobies!). you want a warm up set first ALWAYS on EVERY work out, yes sir EVERY SINGLE WORK OUT, with OUT cardio. throw on some 25's to begin with (or 45's if your BAWF and thats super light to you and you can bench about 250+) and do 10-15 reps, if your very weak you may need to warm up with just the bar, no need to be embarrassed we ALL have to start somewhere. if your still not sure, base your warm up set on a weight that feels light enough to do 10-15 reps with general ease, not to were its like pumping air, but not really much trouble when you reach rep 10 or 15.
then wait about 2 minutes then do a weight you can push up about 6-8 times. 6 to 8th rep being pretty difficult to push up. then wait about 3-4 minutes. then weight that you can do about 3-5 times, 3rd or 5th rep (depending on what you get to before failing) being VERY difficult to push up and you should be pushing with all your might. you dont always have to max out to 1 rep every time, but definitely do it (WARNING - maxing out is NOT for beginners, see below for beginners guide and general work out). your reps should be controlled and steady, if your wobbling or rocking your body a lot you need to go down in weight (sorry:().
also like i explained here for legs:
5. "I never really do leg work outs, too focused on getting BAWF":
funny enough this is one of the most ironic things in weight lifting. because legs is the KEY to getting bigger/stronger. "wtf you noob, no its not". working out your legs (weight lifting, not cardio) releases MASSIVE amounts of growth hormone into your body because its your bodys largest musclee group by far. so doing legs often is not only extremely beneficial its vital to not looking like a tool. you know, the ones who wear a wife beater and sweats or baggy pants to hide their hilarious 'chicken' legs while showing off their upper body. i always laugh at those guys, just slightly push them and they tip over.
Rollback Post to RevisionRollBack
"once the pretty hardcore gamers we had testing inferno found it fairly difficult, we then we doubled it" -trolololol jay wilson
thx allot so far! i have 1 final question tough since i wanna do it right, my english is not that strong so i try to recap a little on what u said.
- for each musclegroup i dont do more then 2 different exercises(per time i workout ofcourse!)
- I do 3-5 sets per exercise in the following order. 10-15 times with a low weight just to warm up. then 6-8 with a heavier weight. then 3-5 with a even more heavy wait. and ALWAYS do 1 time with a weight that is superheavy. always keeping in mind that i should do a exercise correct, and not like a complete idiot, so my body should always be steady
final few points i would like to ask.
im planning on training 4 days per week.
u would suggest?
- 1 day Back
- 1 day Chest
- 1 day shoulders
- 1 day biceps + triceps?
i also want to train my legs aswell, and i would love to have 1 cardio day because its awesome for abbs, and also awesome of getting a less fat body? how could i fit all of that in to a 4 day week schedule?
yes thats all correct expect you DONT always have to do 1 rep with super heavy weight, do it every other work out day. so one chest day max to 1-2 reps then two weeks later do it again.
you really cant get the best benefit from working out in 4 days a week but if you can absolutely ONLY work 4 days a week id say you'll combine back n chest day and do legs on the fourth day. try and do cardio sometime on the other 3 days otherwise if you cant do cardio in the morning and then weight lifting later in the day or visa versa.
Rollback Post to RevisionRollBack
"once the pretty hardcore gamers we had testing inferno found it fairly difficult, we then we doubled it" -trolololol jay wilson
i thank you allot! i will try to maintain this style for around a month, and i will gief u a update after a while.
hope to see some progression
1 final final final question lets say i do 2 exercises for chest with 3-5 sets total. wouldnt that mean i will be done in like 30 minutes or so? i wanna train around 40 minutes or so, per day i train. 1 hour is fine aswell tough
do u also think i could do cardio 2 days a week for around 15 minutes after working out? or will that only make me lose my muscles?
without doing every absolutely 100% right you'll only see big gains every 5-6 weeks. just FYI
if you do incline chest 3-5 sets with 2-4 minutes in between each set and then flat bench the same way THEN do 2 back work outs it should take you around 50 minutes since your doing chest n back on the same day.
dont run that soon after you work out, i suggest you run in the morning and work out 4+ hours later.
Rollback Post to RevisionRollBack
"once the pretty hardcore gamers we had testing inferno found it fairly difficult, we then we doubled it" -trolololol jay wilson
most important thing is Diet then u can work out . If u gonna eat shit food u are never gonna be stronger
actually this is completely false for weight lifting. NOT for getting ripped, getting ripped diet is basically 70% of it. but i eat like a garbage disposal and i eat TONS of junk food and im rediculously strong, strength isnt increased by vegetables or other healthy vitamins. its increased by working them out and intaking protien and amino acid supplements.
for example:
one guy could be a vegan and take protein supplements and eat amazingly healthy while another guy eats pizza and other crap and also takes the supplements. now if both of these guys worked out the same there gains would be almost exactly the same in strength, the vegan would be more cut and "healthier" but not stronger or bigger.
PS. Junotekh your stealing ma thunda!
Rollback Post to RevisionRollBack
"once the pretty hardcore gamers we had testing inferno found it fairly difficult, we then we doubled it" -trolololol jay wilson
To post a comment, please login or register a new account.
Petty details.
yea tried that once. choked on the powder before i could drink the water and sneezed most of it out like some sort of cartoon. lol
I am currently 19 years old and about 6'2" tall, weighting at 170 to 180 lbs (I fluctuate between that I guess?). At age 13-15, I weighted anywhere from 110 to 125 lbs tops. Around the age of 16 I was put on some medication that apparently made me put on weight like crazy (although it was not prescribed for that reason). For circumstances I don't care to disclose, I was forced to eat a regular diet with 3 meals a day with each food group ect. I went from 120 to 180 in less than 6 months tops with no work out or anything like that. It really just put on fat for me obviously because I had no physical activity and sat in front of a computer all day, every day. To get an idea of my figure, I have very scrawny arms and legs with chunky thights, belly, and small man tits. I'm overall disgusted with my figure but I have no idea how to get started. I'm not bluding fat outwards and to the sides and all that. I am pretty proportionate imo aside from the key things I mentioned, and my tallness keeps me in check with the ladies~ (lady lol, singular)
My goal is clear. I want to have a flat stomach, no tits, and less fat in my thights (I don't want to be a stick, though). I'm not looking to build muscle really, just lose the weight to look good (and not have skin flabbing everywhere if that happens to be a side effect of losing the weight). What can I do to achieve my goals in regards to diet/excercise/ect?
Sorry if I'm asking too much. Wall of text more than likely crit you for over 9k. If it helps, reading what you posted has got me motivated!
(Also, any tips/advice on how you curb your apetite or resist certain foods would be great. I feel like my urge to eat always comes from my mouth and not my stomach telling me I'm hungry. I've been replacing junk food on a regular basis with more coffee lately, which also helps me save money.)
Im out shopping (black Friday yay!) be back in a couple hours and I'll edit this and reply. I know exactly what you should do.
EDIT: with rapid weight gain comes excessive skin stretching and in a lot of cases stretch marks. and once your skin is stretched so far its impossible to "shrink" your skin back down without actually cutting it off. as ive said to other people a diet of 6 small meals a day will boost your metabolism BUT your case is that your skinny and all your fat is in specific area's. so the only way for it to look good is by replacing the fat that is there with muscle.
you dont have to be enormous for your chest to just fill out your skin. start with running and eating smaller healthier meals, this will help reduce the fat, WHILE lifting weights on a regular basis. im not saying you need to start body building or anything, just lift to get big 'enough'. so you will do chest exercises and such and when you get to the point where your chest looks like pecks and not like man-tits then you can just work out a couple times a week to maintain what you already have.
be sure to work out all muscle groups while doing this to stay porportionate, legs are important for faster muslce growth too. id say itll take around 5-6 months of training to get you where you want to be, not that long at all. you just have to stay focused and dont get off course otherwise itll take much longer.
small as in 1 chicken breast and a drink. an apple or 2 for another, 1 sandwhich. there VERY small meals which is why you eat around 6 of them a day because obviously something that small wont keep you from getting hungry for very long, you'll eat a small meal around every 2-3 hours you will never feel full or stuffed. this GREATLY increases weight loss and metabolism. fruits vegatables meats yogurts nuts. things like this you can eat. if you eat big portions now itll take a little bit for your stomache to shrink, always eating small meals will cause it to shrink and you'll get less hungry.
as far as working out, yes the beginners guide will be good for you. just use the machines to do these work outs and use a very low weight setting and slowly increase as the weeks go by. there is no such thing as too weak to use the machines, maybe too weak for pull ups or push ups but the machines are mostly FOR people with less strength such as yourself. if your not sure which machine to do for each muscle mostly every machine in the gym has a picture on it and it highlights in red exactly what muslce group it works out. it helps alot for beginners to learn which machine works out what.
running is the best type of cardio next to swimming, most people cant properly swim though so if you dont know how just start with jogging as long as you can and slowly increase in speed and length. and switch it up one day try and do sprints and one day do long distance. your just starting out so it WILL be hard im not going to sugar coat it.
problems with getting discouraged:
1. you'll find yourself getting winded VERY fast, you'll feel extremely weak and the first few times you work out each muscle you will be incredibly sore. all of these things are normal. dont worry
2. its hard not to feel embarrassed or even smaller when theres those big douche bags with cut off sleeves benching 325 lbs next to you. dont let those homo's discourage you because they all had to start somewhere too, no one gets to that size over night, it literally takes YEARS (without steroids :P)
3. lack of results, this is a big one and what kills people going to the gym the most because most people quit when they dont see fast results. fast results are impossible. there is no such thing as "fast" results. measure results in time frames of 4-6 weeks. day 1 compared to day 35-40, not day 1 to day 10-15. you will see almost nothing. take a picture of your body in the mirror and then take another picture every 30 days for 6-8 months as you work out, tac them up on the wall for extra motivation. if you are working out properly, hard, eating plenty of protein and consistently working out 4-5 days a week you WILL see improvements every month.
yes do back work outs, all muscles. you dont want to work out for 6 months and your body look weird because your unporportioned. doing just the bar for curles to start for biceps and the bar on bench for chest, everyone starts somewhere. i also started with the bar in the beginning, i weighed around 110 lbs. 5'11. my chest went inwards, so the opposite problem you have, lol.
creatine builds up in your system over time while taking it for a couple weeks and drinking lots of water each day, it doesnt matter what time of day you take it because its not a chemical that reacts in your system right after, before or during a work out. think of it like blood thinning medication, it gradually thins your blood when it builds up in your system but it does not matter what time of day you take it, just that you take it each day.
its good to get in the practice of taking it at the SAME time everyday, but what time in conjunction with your work out doesnt matter.
unless your eating the extremely healthy cereals, mostly all cereal is crap. also anything "big" is bad. like i said you want to NEVER eat till you full and OMFG never eat till your stuffed. lol. this causes your body to turn alot of it directly into fat because it cant process it all. think of it like a drain, if only a few things go down at a time it remains clear (your metabolism remains high) if you stuff it, it gets clogged and you dont have drano to fix it so your body has to put a lot of the clog somewhere else (stores fat). so start with some fruit for breakfast, banana or apple. start drinking lots of water its very healthy, helps clear your system, boosts metabolism, and most importantly it helps curb your apatite so you wont eat as much. then your going to want to eat something small every 2-3 hours after that throughout the day.
cardio is short for cardiovascular meaning effecting the heart and blood vessels. so any type of training that increases your heart rate for a certain amount of time is "cardio". such as running, swimming, aerobic classes. and cardio is never "bad". its great for your body, but if you do too much cardio on the same day as weight lifting it will hurt your gains, thats why you have "cardio days" where you just run or swim.
This statement made me cringe.
you just randomly trolling or do you have a point/opinion you'd like to share with the rest of the class? lol
Sounds like this is heading towards a "who is more buff," contest.
I would like to volunteer my services as a pics judge before-hand. You may post or PM them to me at your leisure.
sounds like someone is tryin to get free shirtless pics ;). lol jk
considering he didnt comment on anything specific just the very first line, hes clearly just trolling/flaming me. but i thought id ask just in case. lol
hey there!
so maybe my wording was confusing on this part. i was trying to get across that EXTREMELY fast reps that result in improper form is bad. if you can go fast and still maintain perfect form then your going at a good speed, just dont flail the weight around or rock your body while your doing them. for instance if your doing pull downs and your reps are so fast that your rocking your body back n forth, your going too fast.
also i was comparing very slow reps, if you go extremely slow your muscles dont get that "pump" and will result in smaller muscles, and your muscle reaction will slow down with more slow reps. for instance if you do a lot of slow reps for triceps, your punching speed will be significantly slower. also its important to flex when your doing your reps for each work out. so not only lift the weight but flex your muscle as your doing it.
spread out your muscles more. one day for chest, one day for back, then one day for bi's/tri's. the reason i do this is because chest work outs also use triceps, so doing triceps on the same day takes away from chest or if you do chest first it takes away from triceps. the same for back and bi's, back work outs use too much biceps so separate them. doing triceps and biceps on the same day is the exact opposite muscle so your not hurting your gains.
dont do that many exercises per muscle group, its too many. 2-3 is all you need, i almost always just do 2. if you pump hard enough and push yourself to your limits its more then enough. any work out after that is just turning your weight lifting into cardio. dont worry about your work outs feeling too short, i almost never work out more then an 50 minutes to an hour. the first 45 minutes is the vast majority of your muscle growth. trust me.
REPS:
for mass/strength specifically you need to do the reps like i explained here:
Typically do this for each work out:
then wait about 2 minutes then do a weight you can push up about 6-8 times. 6 to 8th rep being pretty difficult to push up. then wait about 3-4 minutes. then weight that you can do about 3-5 times, 3rd or 5th rep (depending on what you get to before failing) being VERY difficult to push up and you should be pushing with all your might. you dont always have to max out to 1 rep every time, but definitely do it (WARNING - maxing out is NOT for beginners, see below for beginners guide and general work out). your reps should be controlled and steady, if your wobbling or rocking your body a lot you need to go down in weight (sorry:().
also like i explained here for legs:
5. "I never really do leg work outs, too focused on getting BAWF":
yes thats all correct expect you DONT always have to do 1 rep with super heavy weight, do it every other work out day. so one chest day max to 1-2 reps then two weeks later do it again.
you really cant get the best benefit from working out in 4 days a week but if you can absolutely ONLY work 4 days a week id say you'll combine back n chest day and do legs on the fourth day. try and do cardio sometime on the other 3 days otherwise if you cant do cardio in the morning and then weight lifting later in the day or visa versa.
without doing every absolutely 100% right you'll only see big gains every 5-6 weeks. just FYI
if you do incline chest 3-5 sets with 2-4 minutes in between each set and then flat bench the same way THEN do 2 back work outs it should take you around 50 minutes since your doing chest n back on the same day.
dont run that soon after you work out, i suggest you run in the morning and work out 4+ hours later.
actually this is completely false for weight lifting. NOT for getting ripped, getting ripped diet is basically 70% of it. but i eat like a garbage disposal and i eat TONS of junk food and im rediculously strong, strength isnt increased by vegetables or other healthy vitamins. its increased by working them out and intaking protien and amino acid supplements.
for example:
one guy could be a vegan and take protein supplements and eat amazingly healthy while another guy eats pizza and other crap and also takes the supplements. now if both of these guys worked out the same there gains would be almost exactly the same in strength, the vegan would be more cut and "healthier" but not stronger or bigger.
PS. Junotekh your stealing ma thunda!