The Fitness Thread !

re: The Fitness Thread !

hehe where i said i am gonna do heavy weight training or stuff :P

max i do 10 reps and 4 sets, i never crossed these and dont want to for even next 2-3 months and i do only 4 exercises for one body part. so one body part in one day i.e. max 4 exercises in one day
 
re: The Fitness Thread !

Yes:

Free Squats 3 sets X AMAP.

Push-Ups 3 Setx AMAP

Chin-ups/pull-ups 3 setx AMAP

Bed dips 3 sets AMAP

Do every third day, mon/wed/fri OR tue/thurs/sat.

AMAP: As much as possible with good form. Google for the short forms.

PhotostarSR said:
No man..i leave my house at 7.15am and will be back at ~6pm and i will be aleady tired. And also a good enough gym is ~15min from my house.

So going to gym is ruled out.

Can you tell me some ideas so that i can implement in my house itself...
Click to expand...
 
re: The Fitness Thread !

Guys, i need some advice here

About 9 months back, i was weighing 97 kgs

Today, i have brought it down to 81 Kgs, though diets and workouts at a good fitness center, nothing extravagant

Not so regular to gym due to my hectic work schedule

About 3-4 days per week (70% cardio and 30% core) and normal diet

My Height is 177cms / 5'11 - so i think 78 would be ideal, which i hope to get it down sooner

i look much leaner now but i want to tighten up my body especially around my waists and buttocks

Whats your best advice for me

How will Whey proteins help me here

Can I take it if I am not so regular to gym (i can only go to gym 3-4 days in a week)

Should I take Whey proteins only during workout or daily

Can i take whey proteins even during cardio

And what does whey proteins do, does it have any side effects
 
re: The Fitness Thread !

Do core lifts more, like: squats, deadlifts, bench press, overhead press and dips, don't waste time doing isolation exercises like barbell curls, tricep extensions etc. U can do them once u have enough muscle mass. Ratio should be 80% lifting and 20% cardio.... congrats for loosing good amount of weight! Whey will help u recover faster and build muscle. Suppliment it with glutamine if possible. However remember these are SUPPLIMENTS not your staple diet. Eating healthy food should be your top priority. Have Whey after asap workout along with some carbs (If your whey doesnot have carbs)

A very good whey protein is:

Elite Whey Protein 5 Lb. - Comes in 11 amazing flavors!: Dymatize Nutrition Products

Buy it from here: (Trusted guy, good price)

Lbnutrition.com - India's Premier Advance Sports Nutrition Superstore

Buying in bulk will obviously be more economical and u need to only workout 3 times per week hehe.

http://lbnutrition.com/Catalog/nfos...d=257&osCsid=8dbf22ab4ab9c9a8f47a8fa27799b2e4

Spectre said:
Guys, i need some advice here

About 9 months back, i was weighing 97 kgs

Today, i have brought it down to 81 Kgs, though diets and workouts at a good fitness center, nothing extravagant

Not so regular to gym due to my hectic work schedule

About 3-4 days per week (70% cardio and 30% core) and normal diet

My Height is 177cms / 5'11 - so i think 78 would be ideal, which i hope to get it down sooner

i look much leaner now but i want to tighten up my body especially around my waists and buttocks

Whats your best advice for me

How will Whey proteins help me here

Can I take it if I am not so regular to gym (i can only go to gym 3-4 days in a week)

Should I take Whey proteins only during workout or daily

Can i take whey proteins even during cardio

And what does whey proteins do, does it have any side effects
Click to expand...
 
re: The Fitness Thread !

Thanks a lot mate :hap2:

1. I strained my lower back year and half ago, hence avoiding lifting weights so as not to damage it more

2. I mostly do dumbles, hydraulics during my core, my main requirement is to tighten my waist and buttocks, other sections i am ok with

3. As i understand from your post, Whey/Glutamine must be taken after doing a workout and not before that

And its not to be taken daily but only during workouts, am i right

4. i take normal diet with vegetables and chicken sometimes

No fried, currys etc, i try to avoid any oil ladden things as much as possible

5. Thanks for the Whey links, my bro already bought a 5lbs Gold standard Whey and not using it, is that good enough

Will buy ur choice, once it gets over

6. Noob question - does these whey/glutamine cause any increase in weight :bleh: i certainly dont want that again

Rockfella said:
Do core lifts more, like: squats, deadlifts, bench press, overhead press and dips, don't waste time doing isolation exercises like barbell curls, tricep extensions etc. U can do them once u have enough muscle mass. Ratio should be 80% lifting and 20% cardio.... congrats for loosing good amount of weight! Whey will help u recover faster and build muscle. Suppliment it with glutamine if possible. However remember these are SUPPLIMENTS not your staple diet. Eating healthy food should be your top priority. Have Whey after asap workout along with some carbs (If your whey doesnot have carbs)

A very good whey protein is:

Elite Whey Protein 5 Lb. - Comes in 11 amazing flavors!: Dymatize Nutrition Products

Buy it from here: (Trusted guy, good price)

Lbnutrition.com - India's Premier Advance Sports Nutrition Superstore

Buying in bulk will obviously be more economical and u need to only workout 3 times per week hehe.

Dymatize - Elite Whey Protien 10 lbs
Click to expand...
 
re: The Fitness Thread !

Rep range of 10 is too high! for maximum muscle grouth keep it in the 12-8 range, finish compound exercises with 5-6 reps with max heavy weight u can handle... i have a feeling u r wasting time and energy in the gym lmao!

H_D said:
hehe where i said i am gonna do heavy weight training or stuff :P

max i do 10 reps and 4 sets, i never crossed these and dont want to for even next 2-3 months and i do only 4 exercises for one body part. so one body part in one day i.e. max 4 exercises in one day
Click to expand...

By core u mean your abs etc?? i thought core lifts. Well then try these exercises:

Reverse crunches :

http://www.youtube.com/watch?v=CfNqNeKHj3Q

and prone bridges:

http://www.youtube.com/watch?v=H-KSIAaCpEQ

They seem easy but are very effective. Human body is the most amazing machinary ever made. If ur back cracked once it doesnot mean it will crack again if u start exercising.... infact if u exercise your lower back u will protect it from future injuries! Whey won't make u fat/gain weight etc unless the whey u have has extra cals or is a weight gainer (Whey + loads of carbs)

Have whey after workout not before. Have whey everyday, demand for protein is more on training days though but it doensot mean u have it only when u train. Exercise stimulate growth, body grows when u sleep and u will need all the whey while u rest.

Do this for your lower back, make it strong.

http://www.shapefit.com/lower-back-exercises-hyperextensions-back-extensions.html

Spectre said:
Thanks a lot mate :hap2:

1. I strained my lower back year and half ago, hence avoiding lifting weights so as not to damage it more

2. I mostly do dumbles, hydraulics during my core, my main requirement is to tighten my waist and buttocks, other sections i am ok with

3. As i understand from your post, Whey/Glutamine must be taken after doing a workout and not before that

And its not to be taken daily but only during workouts, am i right

4. i take normal diet with vegetables and chicken sometimes

No fried, currys etc, i try to avoid any oil ladden things as much as possible

5. Thanks for the Whey links, my bro already bought a 5lbs Gold standard Whey and not using it, is that good enough

Will buy ur choice, once it gets over

6. Noob question - does these whey/glutamine cause any increase in weight :bleh: i certainly dont want that again
Click to expand...
 
re: The Fitness Thread !

Rockfella said:
Yes:

Free Squats 3 sets X AMAP.

Push-Ups 3 Setx AMAP

Chin-ups/pull-ups 3 setx AMAP

Bed dips 3 sets AMAP

Do every third day, mon/wed/fri OR tue/thurs/sat.

AMAP: As much as possible with good form. Google for the short forms.
Click to expand...

Thanks a lot for those tips :)
Any suggestions on food....//
 
re: The Fitness Thread !

Rockfella said:
Rep range of 10 is too high! for maximum muscle grouth keep it in the 12-8 range, finish compound exercises with 5-6 reps with max heavy weight u can handle... i have a feeling u r wasting time and energy in the gym lmao!
Click to expand...

atleast dont say waste of energy as i gained quite more than i expected :bleh:

btw no problem bro say what u feel like and i will not mind as humans learn from their mistakes and i think learned one good thing here...tnx for it :)

so you are saying that, my sets should be like:

(agree with you on this)

1st set - easy weights/12 reps

2nd - more weight/10 reps

3rd - more/8 reps

4th(last) - max i can do/6 reps

but afaik these will give me more muscles/energy but for cuts/shape we need to do more reps and sets with less/easy weights ?
 
re: The Fitness Thread !

Post workout :

1) Product: Oatmeal - Quaker High Fiber Instant Oatmeal, Cinnamon Swirl | QuakerOats.com

it will taste blank add Rs. 17 vanilla essence for flavor.

2) Chicken breasts Rs. 200-250 per kg here in gurgoan, have one after workout. Cut one breast into small pieces, water, add garam masala, salt etc to flavor, cook in microwave for 7 mins.

3) 5 boiled eggs have 2 yolks and all egg whites.

4) Green vegetables.

5) Have this in dinner.

http://www2.kelloggs.com/Product/ProductDetail.aspx?product=557

PS: will post more tips... feeling lazy right now.

PhotostarSR said:
Thanks a lot for those tips :)

Any suggestions on food....//
Click to expand...

he he.. in the beggining everything will work.... imagine ur results getting more impressive doing compounds...... :cool2:

u r doing pyramid sets, increase weight/decrease reps every set, try sets accros with heavy weight.. its more difficult! Sets accros give true quality muscle increase! Low rep training in the start will give u powerful fast twitch muscle fiber increase!

H_D said:
atleast dont say waste of energy as i gained quite more than i expected :bleh:

btw no problem bro say what u feel like and i will not mind as humans learn from their mistakes and i think learned one good thing here...tnx for it :)

so you are saying that, my sets should be like:

(agree with you on this)

1st set - easy weights/12 reps

2nd - more weight/10 reps

3rd - more/8 reps

4th(last) - max i can do/6 reps

but afaik these will give me more muscles/energy but for cuts/shape we need to do more reps and sets with less/easy weights ?
Click to expand...
 
re: The Fitness Thread !

My current Routine is 3 days - Weight training, 3 days - Cardio -Walking

Routine 1 -
Squats
Bench Press
Dips
Barbell Rows
Crunches

Routine 2
Squats
Deadlifts
Overhead Press
Pull Ups
Planks / Reverse Crunches

With this routine i have seen much better results as compared to Isolation exercises routine i followed earlier.
From Next week Walking will be replaced by HIIT.

I hated doing squats earlier. But now the first thing i do in the gym is Squats and have improved my Squats a lot. Started with 10 kgs and 3 sets of 10 reps

now on 30 kgs and 3 sets of 10 reps
 
re: The Fitness Thread !

OK this is one of the best workouts one can EVER DO! Good job. :hap2: I used to workout 6 days a week with lots of isolation exercises, but with this one i workout 3 times a week and i feel this is way batter than what i was doing earlier. Couple of critical things i noticed in your routine. Try substituting Barbell rows with Inverted rows, works better since u are starting out. In your 2nd routine, overhead press is done before deadlifts and in the 1st one dips are not done right after bench press. I will give u the correct exercise order. Follow that, the idea of this routine is do squat 3 X week. HIIT might will be stressful for u at this time. Give it a shot once u are able to squat 1.5 x of your body weight. So lets say u r 60 KG then your target should be 60 X 1.5 = 90 kg.... 5 sets of 5 reps each on the squat. Eay good, sleep 8 hours a day... it is doable.... 6 months max hehe gud luck!

RKitect said:
My current Routine is 3 days - Weight training, 3 days - Cardio -Walking
Routine 1 -

Squats

Bench Press

Dips

Barbell Rows

Crunches
Routine 2

Squats

Deadlifts

Overhead Press

Pull Ups

Planks / Reverse Crunches
With this routine i have seen much better results as compared to Isolation exercises routine i followed earlier.

From Next week Walking will be replaced by HIIT.
I hated doing squats earlier. But now the first thing i do in the gym is Squats and have improved my Squats a lot. Started with 10 kgs and 3 sets of 10 reps
now on 30 kgs and 3 sets of 10 reps
Click to expand...
 
re: The Fitness Thread !

Today i visited Men's Health - Men's Guide to Fitness, Health, Weight Loss, Nutrition, Sex, Style and Guy Wisdom for the first time and found something useful.

Weight Loss/Overall Conditioning
* ((IF))You're starting out and can exercise 2 days a week. Do these exercises as a circuit. Do 10 to 15 repetitions per set.

Leg press
Seated row
Squat (with light weight)
Dumbbell bench press
Leg curl
Shoulder press
Situp
Lat pulldown
Lunge
Back extension
Upright row

Muscle Building
* ((IF))You're starting out and can exercise 3 days a week. Do these exercises as straight sets. Do 8 to 12 repetitions per set, and rotate the workouts each week.

Workout A

Leg press
Bench press
Lunge
Shoulder press
Situp

Workout B

Deadlift
Lat pulldown
Leg curl
Single-arm row
Back extension
Strength Building
* ((IF))You're starting out and can exercise 3 or more days a week. Do these exercises with heavy weights as straight sets: 5 sets of 5 repetitions.

Workout A

Incline press
Squat
Dip
Barbell stepup
Workout B

Single-leg deadlift
Chinup (or lat pulldown)
Leg curl
Seated row

Workout C (Perform as supersets, 8 to 12 repetitions per set.)

Dumbbell bench press/leg press
Single-arm row/leg curl
Shoulder press/Swiss-ball crunch
Lat pulldown/back extension
 
re: The Fitness Thread !

Can somebody pls clarify what does that mean in the following sentence ?

In Weeks 1 through 4, do 12 to 15 repetitions of each exercise in a triad, with no rest between exercises.
 
re: The Fitness Thread !

Muscle and fitness is OWNED by a suppliment manufacturer. Their workouts are very confusing. I'd stay away from them. Neither do i know what triad means. U don't need circuit training, u need heavy basic compound movements with heavy weights for maxmum growth and power.

H_D said:
Can somebody pls clarify what does that mean in the following sentence ?
In Weeks 1 through 4, do 12 to 15 repetitions of each exercise in a triad, with no rest between exercises.
Click to expand...
 
re: The Fitness Thread !

Rockfella said:
OK this is one of the best workouts one can EVER DO! Good job. :hap2: I used to workout 6 days a week with lots of isolation exercises, but with this one i workout 3 times a week and i feel this is way batter than what i was doing earlier. Couple of critical things i noticed in your routine. Try substituting Barbell rows with Inverted rows, works better since u are starting out. In your 2nd routine, overhead press is done before deadlifts and in the 1st one dips are not done right after bench press. I will give u the correct exercise order. Follow that, the idea of this routine is do squat 3 X week. HIIT might will be stressful for u at this time. Give it a shot once u are able to squat 1.5 x of your body weight. So lets say u r 60 KG then your target should be 60 X 1.5 = 90 kg.... 5 sets of 5 reps each on the squat. Eay good, sleep 8 hours a day... it is doable.... 6 months max hehe gud luck!
Click to expand...
Rock Fella thanks for the advice. Will surely try this out. Actually the exercises i have mentioned is not in the order which i do it. Actual order is
Routine 1 -
Bench Press
Squats
Dips
Barbell Rows
Crunches

Routine 2
Pull Ups
Squats
Deadlifts
Overhead Press
Planks / Reverse Crunches

I try do the most stressful exercise first so that i am at max strength. i have tried doing Dips after bench press and vice versa but i am not able to do good reps if i do that. so i just put in a not chest exercise.
Let me know if this is fine. also the correct order to follow for both routines.

thanks
 
re: The Fitness Thread !

Rockfella said:
Give it a shot once u are able to squat 1.5 x of your body weight. So lets say u r 60 KG then your target should be 60 X 1.5 = 90 kg.... 5 sets of 5 reps each on the squat.
Click to expand...

Just 1 clarification needed. 1.5 X 60 =90 kgs
Does this mean 45 kgs on either side of the bar or 90 kgs on either side.
 
re: The Fitness Thread !

Just do this:

WORKOUT A:

Squat 5 X 5
Bench Press 5 X 5
Inverted Rows 3 X F
Push-ups 3 X f
Reverse Crunches 3 x F

WORKOUT B:

Squat 5 X 5
Overhead press 5 X 5
Deadlift 1 X 5
Pull-ups/chin-ups 3 X F
Prone bridges 30 secs 3 sets.

Start all weight training exrcise with 20 kgs FLAT weight. Don't start with heavy weight, don't pamper your ego... 20kg will feel very light but within l 2 months down the line when u will start pushing 60kg or more on squat... things will be totally different! Always count the weight of the bar as well if u are using olympic grade bar (thick one). Add a TOTAL or 2.5 KGs/ 5LBS on the total weight EVERY WORKOUT!!!! Do 5 reps of 5 sets unless mentioned otherwise. Body weight exercises like push-ups/chin up do 3 sets with maximum reps with correct form. Do this in this the exact order, don't add/change any exercise. Google how to do all these exercises properly. Do workout A : B : A one week, then B : A : B next week. Mon/wed/fri OR tue/thurs/sat. Add weight every workout. Eat healthy, sleep 8 hours a day, nothing can stop u from growing and this workout is a whole body workout, don't think/worry about your arms, they will be sterssed in inverted rows, chin-ups/push-ups,pull-ups.
PS: DON'T UNDER ESTIMATE THIS PROGRAMME, ITS CALLED 5 X 5S, LEGENDS LIKE REG PARK (ARNOL'D IDOL AND MANY OLD POWER TRAINERS/FITNESS FREAKS HAVE USED THIS IN THEIR EARLY YEARS OF BULK UP/BODYBUILDING) Focus on lifting more ASAP and get strong. This routine is probably a century old..... high volume training was popularized by BBs who were on high dosage steroids in the early 80s/90s. (This is what extensive reading has made me conclude... and a lot of fitness gurus all over the world feel that way....)
RKitect said:
Rock Fella thanks for the advice. Will surely try this out. Actually the exercises i have mentioned is not in the order which i do it. Actual order is
Routine 1 -
Bench Press
Squats
Dips
Barbell Rows
Crunches

Routine 2
Pull Ups
Squats
Deadlifts
Overhead Press
Planks / Reverse Crunches

I try do the most stressful exercise first so that i am at max strength. i have tried doing Dips after bench press and vice versa but i am not able to do good reps if i do that. so i just put in a not chest exercise.
Let me know if this is fine. also the correct order to follow for both routines.

thanks
Click to expand...

Always total weight = 90 KG including weight of the bar if u use olympic grade bar which itself is 20kg. Or else 45kg each side. 90 kg each side = 180 kg?? Thats way too much :rofl:
RKitect said:
Just 1 clarification needed. 1.5 X 60 =90 kgs
Does this mean 45 kgs on either side of the bar or 90 kgs on either side.
Click to expand...
 
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