The Fitness Thread !

Re: The Fitness Thread !

Thanks. I'll try out some high weight, low rep sets...it'll be a bother though, cos all the coaches in the gym push for 20 reps.
Anything else I should be doing?
I'm looking to get fighting fit...like a boxer/kick-boxer, rather than like a body-builder.
 
Re: The Fitness Thread !

iamddevil said:
I need some help. I'm a thinnish guy, I'm about 5ft 8 in tall, and I weigh about 59-60kgs now. I joined a gym about 2 months back, and I've been going there regularly. I've supplemented my diet with 2-3 eggs, and 1.5ltrs of milk/day + 1 serving of whey protein. I'm sure I'm getting enough nutrition cos I've put on about 3kgs since I joined the gym.

The problem I'm facing is that I'm not getting much stronger. Or bigger. I don't really care too much about size, but I really want my strength to increase. My legs have become stronger, and I think I've added about 60-70% on my leg curls and presses, but I'm still lunging with the same weight, and my bench press strength hasn't increased. Also, when I'm doing cable rows for my back, I haven't seen any strength increase there either.

I'm also not feeling too energetic anymore.

I've begun working out "all-out" only 2 days a week, and the other times I only put in 60-70% of the effort it would take to tire me out.

In my gym they want us to do 20 reps of everything, and only 2 sets of each exercise. I'm on a plan where I do about 6 different exercises for my lower body on 1 day, and another 6 for my upper body on another. I do cardio every 3rd day. I'm looking to get more athletic, and quicker in general, so I want to continue with the cardio.

But I really need some advice on how to gain strength.

Thanks in advance for any replies.
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As every one always concentrate on workout & if they dont get results immediately we dont know wat to do !

5 essential needs before u get in to Fitness/bodybuilding Lifestyle

1) Nutrition

2) workout

3) 8 hrs Sleep must

4) 0% stress (based on ur personal life - Avoid being in cell phones for long time )

5) Metabolism ( regular cardio and weight lifting )

As these 5 thing should meet ur constrain to keep body in your control to get results faster !

@iamddevil

Strength is based on testosterone levels - as mentioned 5 needs u should have messed up with any one them ?

Hmmm 60Kgs wats ur age ??

I recommend not concentrate on diet do a filthy bulk eat anything increase the weight up to 70kgs , if u dont like to eat more food watch TV or anyshows automatically u ll go for food !

Avoid this foods !

Lays chips or any namkeen !

Sweets and flavored foods ! they are bad for metabolism !
 
Re: The Fitness Thread !

Thanks for the reply. I'm 32.

I think I'm getting enough calories, proteins, carbs etc, but I may not be getting enough vitamins/minerals. Not enough raw fruits and vegetables, even though I'm vegetarian. But I have begun having fruit smoothies recently, so that should help. Rarely eat snacks, my only bad habit, dietary wise, is too much coffee.

I don't sleep enough for sure...usually about 6-7 hrs...I'll try and improve on that.

Stress..practically none...I live a charmed life.

While working out I rarely feel a burn. But I take a long time to recover. For example, if I do legs today, my legs will be sore for 2-3 days after...till the day I work them out again. It's only when I get my Sunday off that I feel like I've recovered. It doesn't affect my workout, but I think it's affecting my progress.
 
Re: The Fitness Thread !

iamddevil said:
Thanks for the reply. I'm 32.

I think I'm getting enough calories, proteins, carbs etc, but I may not be getting enough vitamins/minerals. Not enough raw fruits and vegetables, even though I'm vegetarian. But I have begun having fruit smoothies recently, so that should help. Rarely eat snacks, my only bad habit, dietary wise, is too much coffee.

I don't sleep enough for sure...usually about 6-7 hrs...I'll try and improve on that.

Stress..practically none...I live a charmed life.

While working out I rarely feel a burn. But I take a long time to recover. For example, if I do legs today, my legs will be sore for 2-3 days after...till the day I work them out again. It's only when I get my Sunday off that I feel like I've recovered. It doesn't affect my workout, but I think it's affecting my progress.
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Welcome to ur good life !

No problem 32 ur testosterone will be lower - u can google it to know about testosterone ! so recovery times are normal - as for legs when u do squats normally it takes 4 to 5 days for every one to recover so 3 days is completely fine . now i am on injury - my disc has herniated with left leg nerve it takes 2 months to complete recover !

U r just doing gr8

As for Strength and daily vitamin loads - ask ur doctor there are lots of multivitamins available no one can fulfill the daily intake of multivitamins by foods !

Daily night with 1 cup of toned milk - 7 almonds - 1 teaspoon of peanut butter - 5 dates - 1 scoop of whey (before bed)

My fav drink for next day workout

Morning after workout [handful of cornflakes - 35gms of oats - 1 teaspoon of peanut butter - 5 cashew - 1 banana - 2 full walnut - 1 scoop of whey ] then ur egg whites and egg yolk

the body absorption is much important so before bed , and after workout nutrition is much needed !

GOOD LUCK
 
Re: The Fitness Thread !

Remember guys, its not possible for everyone to get ripped. Everyone has a body type determined by genetics. You can try changing it as much as you can, but if it seems that no matter how hard you try, you are not able to lose that extra inch off your belly, blame your forefathers! :p

However above is no reason for you to not sweat it out in the GYM! Happy work outs everyone..I feel so much better after losing some now and getting in what probably is the best shape I am in, for the past 7 years.
 
Re: The Fitness Thread !

^ you are in good shape then. Congrats.
How much weight have you lost/gained etc.
Or is it just the inches.
It been 3 months since i've joined a gym and my weight has increased from 85 kgs to 95 kgs. If it was'nt for the fasting weekly, i would have gained much more weight. :p
Though size increase is for inches in muscle rather than fat.
I've lost around four inches of my belly fat(tyre).
P.S My height is 6.2 and age 24.
How much should my weight be?
Because earlier just by math 85 was sort of perfect but i had a tummy fat around.
:(
 
Re: The Fitness Thread !

ggt said:
^ you are in good shape then. Congrats.

How much weight have you lost/gained etc.

Or is it just the inches.

It been 3 months since i've joined a gym and my weight has increased from 85 kgs to 95 kgs. If it was'nt for the fasting weekly, i would have gained much more weight. :p

Though size increase is for inches in muscle rather than fat.

I've lost around four inches of my belly fat(tyre).

P.S My height is 6.2 and age 24.

How much should my weight be?

Because earlier just by math 85 was sort of perfect but i had a tummy fat around.

:(
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U & me are same height and age , i just now touched 25 same height 6.2 ! 80 wud be normal & gr8 dont reduce below 80 - strength will also reduce
 
Re: The Fitness Thread !

^ but i m 95 kgs now. Should i reduce my weight?
I dont feel like i am overweight though. :p
Its been like this only when i do workouts my weight starts to reach in higher ninetys. Max being 98, then for 3years did no workout my weight reduced to 85kgs with occasional fluctuations.
 
Re: The Fitness Thread !

ggt said:
^ but i m 95 kgs now. Should i reduce my weight?

I dont feel like i am overweight though. :p

Its been like this only when i do workouts my weight starts to reach in higher ninetys. Max being 98, then for 3years did no workout my weight reduced to 85kgs with occasional fluctuations.
Click to expand...
DOnt see your weight -- many reasons weight is needed but its should not be over 30% of body fat ! Weight will give u more strength and willpower !

Your body weight is messing up with your daily activities ???

Your body weight gives all sorts of trouble like indigestion,longer healing capabilities, stress ??

your body weight makes u inferiority complex ( losing self confidence ) & do u look fresh , active , fast everyday ??

If the answer for these question is NO then ur physically going AHEAD ! no need to worry about ur weight !

If any one of the answers are yes need to take care of ur physical abilities !
 
Re: The Fitness Thread !

My answer is a big no.
All the more i get compliments for it.
Dont know if its sarcastic or not :p
I look fresh, less tired and raring to go every new day.
:)
 
Re: The Fitness Thread !

did a bench press of 50 Kgs (4 sets) without trouble but was scared of increasing the weights as i dont have the luxury of a spotter :(

also there is a lil application for android called JEFIT kinda awesome, loads of exercise options and have animations (along with text) so one can see the correct method of exercising also it have schedule and Routine options
 
Re: The Fitness Thread !

Made some logical changes.

Milk - Have a litre post workout (whole milk!)

Cheese - have it 100gms per day

Paneer - 200 p/day (pre bed!)

Eggs - 4 whole eggs in morning (No need to throw the yolk)

Chicken OR fish - everyday 200 + grams multiple times a day.

Gaining muscle without some fat is almost impossible, some people can do it because they have superior metabolism and better genes not everyone can. Don't look at the fitness magazine models, they have good genes and take steroids that is why they are there and we read/look at their stuff!

speedyfreak said:
No need to waste 3K for building muscle/mass/weight , me too from coimbatore i am from sleek gym ! a very useful and sample diet - we all proceed for muscle building is!

There are two types is building Filthy bulk and clean bulk !!

Filthy bulk -> not toned muscle but mass !

Clean bulk -> a lean muscle mass

Taking these foods wont cause u belly !

Milk - have it only @ night 1 to 2 cups is enough

Cheese - have it 100gms per day

Paneer - 100gms p/day

Eggs - 2 egg full with 4 egg whites in morning

Chicken/fish - 4 times a week 400 to 500gms p/day
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Then have "alsi seeds" and take supradyne multivitamin caps twice daily. Sleep quality matters more than duration. If u sleep deep for 6 hours try to increase it to 8 hours. Good to go! Good u don't have any stress, i am surprised but it is good to atleast think that way.

iamddevil said:
Thanks for the reply. I'm 32. I think I'm getting enough calories, proteins, carbs etc, but I may not be getting enough vitamins/minerals. Not enough raw fruits and vegetables, even though I'm vegetarian. But I have begun having fruit smoothies recently, so that should help. Rarely eat snacks, my only bad habit, dietary wise, is too much coffee. I don't sleep enough for sure...usually about 6-7 hrs...I'll try and improve on that. Stress..practically none...I live a charmed life. While working out I rarely feel a burn. But I take a long time to recover. For example, if I do legs today, my legs will be sore for 2-3 days after...till the day I work them out again. It's only when I get my Sunday off that I feel like I've recovered. It doesn't affect my workout, but I think it's affecting my progress.
Click to expand...
I agree. Abs are very over-rated anyway. Muscular body (if looks is your priority) shows in a shirt, abs won;t u can't be salman khan and open shirt on the streets even if u have a 10 pack!

SharekhaN said:
Remember guys, its not possible for everyone to get ripped. Everyone has a body type determined by genetics. You can try changing it as much as you can, but if it seems that no matter how hard you try, you are not able to lose that extra inch off your belly, blame your forefathers! :p However above is no reason for you to not sweat it out in the GYM! Happy work outs everyone..I feel so much better after losing some now and getting in what probably is the best shape I am in, for the past 7 years.
Click to expand...
Then increase only 2.5 kgs next time and do 5 sets of 5 reps each. if u feel u can't do the errr.. lets says last 3 reps of the last set rack the bar, no need to risk injury trying to get the last reps. Great job having balls to bench alone, many people can't dare it. I also bench alone.

rishabh.asthana said:
did a bench press of 50 Kgs (4 sets) without trouble but was scared of increasing the weights as i dont have the luxury of a spotter :(

also there is a lil application for android called JEFIT kinda awesome, loads of exercise options and have animations (along with text) so one can see the correct method of exercising also it have schedule and Routine options
Click to expand...


--- Updated Post - Automerged ---

A week's rest was great! Now back on track.

1) Squat deloaded to 60 kgs as i had to rest a lot between sets doing higher numbers. (Now only 60 seconds rest and fast paced sets with very good form)

2) Bench: 52.5 Kgs. Numbers on push-ups and dips are going up almost everytime i workout so i am not concened about strength gains on the bench as much as i know i am getting stronger some way or they other ;)

3) DL: 100+kgs will use whatever weights i have, have to buy a bigger bar to use more plates!

4) Ohp: Last i tried was 40 kgs, might have to deload to 35 kgs and only 3x5 as this things is damn tough!

5) Best part: Reps on body-weight exercises have been going up slowly and steadily! That means i am gaining strength some way or the other.
 
Re: The Fitness Thread !

Started exercising again... :)

Reached 79.6 kgs from 72kgs so need to get back in shape.... (My height is 5'8" so 80kgs is quite high)

Friday - Ran + walked 3 km
Swim 1 km
Saturday Ran + Walked 3km
Swim 750 m
Sunday Ran + Walked 15km (was feelin good so just continued. Time taken: 2 hours)
Swim 750m
Monday Ran + Walked 3km
Swim 750m .... evening Swim still left

Registered for Mumbai 21km Half Marathon so need to be in good shape by January :)
 
Re: The Fitness Thread !

I am following a Cardio - Weight - Cardio Session every day..
I am basically following this routine to lose weight and gain some muscular definition...
My question is should i be taking any suppliments like whey protien for my routine...will it help....if yes how so...?? please advice....
 
Re: The Fitness Thread !

I think these are your previous stats? What is the progress? U were lifting heavy back then as well right?

universal said:
my 5x5 progress....

squat 220lbs

benchpress 160lbs

OHP 120lbs (failed in last set with 3rep)

deadlift 220lbs
Click to expand...
Face has changed totally! nice work!

speedyfreak said:
My transformation in 3 months

ImageShack(TM) slideshow

just changed my face , i cud post my body also but bit shy !
Click to expand...
 
Re: The Fitness Thread !

Hit an obstacle again.Encountered a muscle spasm during OHPs.A weeks physiotherapy helped me.I am almost like I was b4 the injury but cannot lift weights for 1-1.5 months more.Serious demotivation.

But neverthelss, I will slowly start swimming.will help in my injury healing due to the resistance.Plan to involve interval training after a few weeks.But first I ahve to check if the pool is still open or shut down.It's been 3-4 years:)

By the way, the new physio I consulted is damn good.The pain due to the disc bulge+muscle spasm went down a lot in just 1-2 days flat.Manusla massage on the jured area, traction, ultrasound treatment and vibration(2 electrodes placed at different points on the injured area) were the treatments.
If any bangalore peeps want the details for this physiotherapist, I can give you guys details.He i9s really good.Listens to the problem patiently and know the importance of martial arts, workouts and fitness in general unlike other stupif doctors who get impatient and say "Stop gymming for a while".
 
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