The Fitness Thread !
- Thread starter G33kgod
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Re: The Fitness Thread !
Thanks.
Build Muscle & Lose Fat Through Strength Training | StrongLifts.com
Start with this as laid out without making any changes no matter the biggest guy in the gym says it is wrong/useless/crap etc. U will have to rely on milk, soya beans, cottage cheese, proteinx etc.
No. Stick with what u did in the last session, if u feel fine after sunday's session increase repetitions in the third session, keep timings same. Also: Take detailed photographs of yourself (front/side/back), take waist, arms, chest & leg measurement, email the pics to yourself to track progress/changes. Also make a detailed log, wih your BW and the whatever u do in the sessions, email the file to yourself, every time u do sessions, edit the file and email it to yourself again)
Thanks.
thetoxicmind said:
Build Muscle & Lose Fat Through Strength Training | StrongLifts.com
Start with this as laid out without making any changes no matter the biggest guy in the gym says it is wrong/useless/crap etc. U will have to rely on milk, soya beans, cottage cheese, proteinx etc.
Azzaboi said:Hi,I am planning to join a gym [200 wala] soon. Ht 5'8" /Wt 63kgs.
Anyone suggest how should I start with? What food would be best for my development.I am quite thin want to gain some muscle mass.I cant afford proteins pack etc and am a pure vegetarian [no eggs also].How should my daily diet be?
No. Stick with what u did in the last session, if u feel fine after sunday's session increase repetitions in the third session, keep timings same. Also: Take detailed photographs of yourself (front/side/back), take waist, arms, chest & leg measurement, email the pics to yourself to track progress/changes. Also make a detailed log, wih your BW and the whatever u do in the sessions, email the file to yourself, every time u do sessions, edit the file and email it to yourself again)
RKitect said:
Re: The Fitness Thread !
Back from the dead: you've ignored the deadlift for too long. Here's how to add it to your routine | Muscle & Fitness | Find Articles at BNET
Goodness of Soya:
Soy Bean Nutrition - Soy Bean Nutritional Value - Benefits of Soybeans
Prots:
Foods High in Protein - Foods with High Protein Content - High Protein Foods List
Back from the dead: you've ignored the deadlift for too long. Here's how to add it to your routine | Muscle & Fitness | Find Articles at BNET
Goodness of Soya:
Soy Bean Nutrition - Soy Bean Nutritional Value - Benefits of Soybeans
Prots:
Foods High in Protein - Foods with High Protein Content - High Protein Foods List
Re: The Fitness Thread !
Here I come back again with my queries Rockfella and other folks
I took a Physio and Diet session at my gym 2 weeks back
Physio told me that though i lot nearly 15kgs weight, since its mostly by cardio, i would have lost some percentage of my muscles as well, effectively my BMR (basic metabolism rate) would also have gone down
So he told me to do more of circuit exercises and very less of cardio
Nutritionist asked me to supplement Whey protein BUT specifically told only on the day of workout(after)
Not on other days
Also asked to drink lots of water
Here are my circuit exercises on alternate days
apart from the warm ups, stretching, core and shoulder strengthening
1. Back Squat
2. Row to Neck
3. Flys
4. Abs crunch
5. Oblique crunch
6. Squat with DB
7. Back Extn
8. Lateral Supine
1. Lift up with DB
2. Pullover
3. Chin ups
4. Calf Raise
5. Romanian Deadlifts
6. Swiss ball crunch
7. EZ Bar - Reverse Curls
8. EZ Bar - French Press
atm, i am doing 2 set with recommended tempos and rep count, will imcrease to 3 sets
Please could you tell me if these workouts are fine and any other recommended
Will these workouts + Whey increase my BMR and reduce my weight, tighten body and increase muscles
TIA Spectre
Here I come back again with my queries Rockfella
and other folksI took a Physio and Diet session at my gym 2 weeks back
Physio told me that though i lot nearly 15kgs weight, since its mostly by cardio, i would have lost some percentage of my muscles as well, effectively my BMR (basic metabolism rate) would also have gone down
So he told me to do more of circuit exercises and very less of cardio
Nutritionist asked me to supplement Whey protein BUT specifically told only on the day of workout(after)
Not on other days
Also asked to drink lots of water
Here are my circuit exercises on alternate days
apart from the warm ups, stretching, core and shoulder strengthening
1. Back Squat
2. Row to Neck
3. Flys
4. Abs crunch
5. Oblique crunch
6. Squat with DB
7. Back Extn
8. Lateral Supine
1. Lift up with DB
2. Pullover
3. Chin ups
4. Calf Raise
5. Romanian Deadlifts
6. Swiss ball crunch
7. EZ Bar - Reverse Curls
8. EZ Bar - French Press
atm, i am doing 2 set with recommended tempos and rep count, will imcrease to 3 sets
Please could you tell me if these workouts are fine and any other recommended
Will these workouts + Whey increase my BMR and reduce my weight, tighten body and increase muscles
TIA Spectre
Spectre said:
Re: The Fitness Thread !
Sorry bro. i don't have good knowledge about circuit training. It is just another form of loosing weight, is very demanding and advanced. If i were u i would concentrate on getting strong and change diet/add cardio to loose weight 'coz thats the best way of being and staying fit forever!
Sorry bro. i don't have good knowledge about circuit training. It is just another form of loosing weight, is very demanding and advanced. If i were u i would concentrate on getting strong and change diet/add cardio to loose weight 'coz thats the best way of being and staying fit forever!
Spectre said:Here I come back again with my queries Rockfella
I took a Physio and Diet session at my gym 2 weeks back
Physio told me that though i lot nearly 15kgs weight, since its mostly by cardio, i would have lost some percentage of my muscles as well, effectively my BMR (basic metabolism rate) would also have gone down
So he told me to do more of circuit exercises and very less of cardio
Nutritionist asked me to supplement Whey protein BUT specifically told only on the day of workout(after)
Not on other days
Also asked to drink lots of water
Here are my circuit exercises on alternate days
apart from the warm ups, stretching, core and shoulder strengthening
1. Back Squat
2. Row to Neck
3. Flys
4. Abs crunch
5. Oblique crunch
6. Squat with DB
7. Back Extn
8. Lateral Supine
1. Lift up with DB
2. Pullover
3. Chin ups
4. Calf Raise
5. Romanian Deadlifts
6. Swiss ball crunch
7. EZ Bar - Reverse Curls
8. EZ Bar - French Press
atm, i am doing 2 set with recommended tempos and rep count, will imcrease to 3 sets
Please could you tell me if these workouts are fine and any other recommended
Will these workouts + Whey increase my BMR and reduce my weight, tighten body and increase muscles
TIA Spectre
thetoxicmind
ex-Mod
Re: The Fitness Thread !
Do suggest some exercises for the following :
* Tight, Toned Tummy (I do the two basic types of crunches every once in a while :ashamed
* Chest Tightening (Do some really basic exercises for that)
I don't really have the time to go to a gym, so looking for basic exercises and a suitable routine to follow.
I also lift dumbells but don't think that might help here !?
TIA.
Do suggest some exercises for the following :
* Tight, Toned Tummy (I do the two basic types of crunches every once in a while :ashamed
* Chest Tightening (Do some really basic exercises for that)
I don't really have the time to go to a gym, so looking for basic exercises and a suitable routine to follow.
I also lift dumbells but don't think that might help here !?
TIA.
Re: The Fitness Thread !
1) Free hand squats 3 sets x F
2) Push-Ups 4 sets x F
3) Pull-ups 4 sets x F
4) Bench Dips 4 sets x F
5) Prone Bridges 3 sets x 30 secs (increase 5 secs every week)
OR
6) Reverse Crunches 3 sets x F
^^^^^ Do this 3 X week, mon/wed/fri OR tue/thurs/sat.
Do prone bridges one workout, reverse crunches the next.
PS: All exercises can be done @ home. U just need something to hang on to for pull-ups/chin-ups. Do in the same order as given, F = as much as u can with proper form.
Force yourself to do more reps everytime
EDIT: However since u want a tight tummy and hard chest (human body is not like a PC that we can add RAM to it and change cabinet that easily... this is wrong approach as the human body works best in a synergy) U may consider doing:
Push-ups (5 sets to failure) every third day with prone bridges OR Reverse crunches every alternate day.
1) Free hand squats 3 sets x F
2) Push-Ups 4 sets x F
3) Pull-ups 4 sets x F
4) Bench Dips 4 sets x F
5) Prone Bridges 3 sets x 30 secs (increase 5 secs every week)
OR
6) Reverse Crunches 3 sets x F
^^^^^ Do this 3 X week, mon/wed/fri OR tue/thurs/sat.
Do prone bridges one workout, reverse crunches the next.
PS: All exercises can be done @ home. U just need something to hang on to for pull-ups/chin-ups. Do in the same order as given, F = as much as u can with proper form.
Force yourself to do more reps everytime
EDIT: However since u want a tight tummy and hard chest (human body is not like a PC that we can add RAM to it and change cabinet that easily... this is wrong approach as the human body works best in a synergy) U may consider doing:
Push-ups (5 sets to failure) every third day with prone bridges OR Reverse crunches every alternate day.
thetoxicmind said:Do suggest some exercises for the following :
* Tight, Toned Tummy (I do the two basic types of crunches every once in a while :ashamed
* Chest Tightening (Do some really basic exercises for that)
I don't really have the time to go to a gym, so looking for basic exercises and a suitable routine to follow.
I also lift dumbells but don't think that might help here !?
TIA.
Re: The Fitness Thread !
For basic guidelines on how to execute every exercise, prevent/treat injuries and a lot more!
ExRx (Exercise Prescription) on the Net
For basic guidelines on how to execute every exercise, prevent/treat injuries and a lot more!
ExRx (Exercise Prescription) on the Net
thetoxicmind
ex-Mod
Re: The Fitness Thread !
^^ Neat, Thanks a bunch.
^^ Neat, Thanks a bunch.
Re: The Fitness Thread !
I too want to know that for Jogging what matters most, duration or distance?
Like as beginner I run out of breath in just 5 minutes and distance covered is unknown as don't have a pedometer but I know that if I run fast, don't jog, I can cover more distance but then again gonna exhaust myself even sooner, so what is the way to go about Jogging?
I too want to know that for Jogging what matters most, duration or distance?
Like as beginner I run out of breath in just 5 minutes and distance covered is unknown as don't have a pedometer but I know that if I run fast, don't jog, I can cover more distance but then again gonna exhaust myself even sooner, so what is the way to go about Jogging?
himakanth009
Disciple
Re: The Fitness Thread !
Actually running on beach like surface is more harmfull as it puts extra pressure on the joints...
If u can explain in which parts you are feeling pain it would be helpfull to resolve
Actually running on beach like surface is more harmfull as it puts extra pressure on the joints...
If u can explain in which parts you are feeling pain it would be helpfull to resolve
Re: The Fitness Thread !
One answer: Squats. Same thing used to happen with me. I cud barely jog, now i squat 50+kg and can jog without pain. That is why i always say "GET STRONG"!
Both matter, if u run for short bursts it will be HIIT, if u jog for more time it will be long-steady cardio. U need to build leg strength, so do squats first, make ur legs strong, running will be easier.
He is in chandigarh, no beaches around.
One answer: Squats. Same thing used to happen with me. I cud barely jog, now i squat 50+kg and can jog without pain. That is why i always say "GET STRONG"!
Dark Star said:
Both matter, if u run for short bursts it will be HIIT, if u jog for more time it will be long-steady cardio. U need to build leg strength, so do squats first, make ur legs strong, running will be easier.
Ryunosuke said:
He is in chandigarh, no beaches around.
6pack said:
paddydevil
Adept
Re: The Fitness Thread !
rockfella is mod in this thread now
rockfella is mod in this thread now
Re: The Fitness Thread !
@RF : Yep will do that but thats for gym. What can I do to make before that ?
Here is what I do . Wake up at 5:30 and run till 6:30 , then at 5pm in the evening I used to cycle at very high speed for more than half an hour .. Will join gym soon once I get my own bike
@RF : Yep will do that but thats for gym. What can I do to make before that ?
Here is what I do . Wake up at 5:30 and run till 6:30 , then at 5pm in the evening I used to cycle at very high speed for more than half an hour .. Will join gym soon once I get my own bike