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[Myllz]

So I'm in the process of getting a new office at work. As it turns out, my new office is being built in the back of our shop, where there's basically nothing. The only thing back there now is a complete weight room, which is totally unused. So I figured since I'll be back there all day, I might as well put the weight room to use on my lunch break.

There's only one problem, I have no idea where the hell to begin. There's just about everything a normal gym would have back there, minus stuff like exercise bikes. I believe there's a treadmill though, as well as free weights, and a complete workout gym.

Basically what I'm looking for is to drop some weight, and to add some muscle detail. I'm not huge by any means, but I could stand to lose some weight. Currently, I'm 6'0" and 190lbs. I'd like to get down around the 170's. I don't have any kind of time limitation, and my diet is good (I drink only water throughout the day), so whatever would work is fine with me. I'd like to put in around half an hour to 45 minutes per day.

And just to make it clear, I seriously have no idea where to start. I understand basic workout techniques (curls, bench pressing and what not), but I don't know what areas to target, when, and with what frequency. There's been some good topics on this before, so go right ahead and feel free to help me out.

 

[Vormund]

You're lucky to have easy access to equipment.

I have some workout related questions myself, but I'll hijack this thread later

 

[Myllz]

but I'll hijack this thread later

 

[Miguel]

Your company seems to have a lot of stuff lying around that they don't use. Got a 1967 Shelby Cobra back there by any chance?

 

[Myllz]

Your company seems to have a lot of stuff lying around that they don't use. Got a 1967 Shelby Cobra back there by any chance?

The owner is a 45 year old drunk who comes in at noon and leaves at one, so things get built/bought all the time that never get used.

 

[NLB2]

If you want to get down to 170 its all about the cardio. Run, run, run. Don't bother working your legs, just use them to run. That will lose you weight. For weight traing you should emphasize your upper body so that you don't tire your legs out for the running you're gonna have to do with them. I would reccomend doing anything here http://www.leehayward.com/pics/exercise.htm that works the upper body, especially dumbell flyes, bent over row, and dips. By increasing muscle mass you also increase the rate of your metabolism which will help you drop weight.

 

[alejob]

Last time there was a workout thread I started working out. I only lasted like a week and a half. LOL.

Don't know why but I always give up after a while. I guess I'll start again. Maybe we should have a thread every week

 

[Myllz]

If you want to get down to 170 its all about the cardio. Run, run, run. Don't bother working your legs, just use them to run. That will lose you weight. For weight traing you should emphasize your upper body so that you don't tire your legs out for the running you're gonna have to do with them. I would reccomend doing anything here http://www.leehayward.com/pics/exercise.htm that works the upper body, especially dumbell flyes, bent over row, and dips. By increasing muscle mass you also increase the rate of your metabolism which will help you drop weight.

That sounds good. One question though. Obviously I can do the cardio kind of stuff every day, but should I concentrate on all areas of my upper body on a daily basis, or is it better to focus on a particular area on different days? For example, is it better to do small excersizes on your chest, arms, etc. every day, or should one day a week be set aside for arms, one for abs, etc.?

 

[Myllz]

Anyone? Anyone? Bueller?

 

[Luscious LeftFoot]

You shouldn't neglect your legs, they contain some of the largest muscle groups. More muscle lends itself to an increase metabolism and greater weight loss.

 

[Myllz]

You shouldn't neglect your legs, they contain some of the largest muscle groups. More muscle lends itself to an increase metabolism and greater weight loss.

I figured a good amount of time on the tread mill every day would be sufficient, or no?

 

[Santo]

That sounds good. One question though. Obviously I can do the cardio kind of stuff every day, but should I concentrate on all areas of my upper body on a daily basis, or is it better to focus on a particular area on different days? For example, is it better to do small excersizes on your chest, arms, etc. every day, or should one day a week be set aside for arms, one for abs, etc.?

You'll want to work out different areas of your body different days... not the same stuff everyday. A good routine to get in is to do arms + back monday/wednesday and then abs + chest + legs on tuesday/thursday and leave friday as a wildcard for whatever you feel needs the most work. But as mentioned above, you're going to want to run as much as possible. Eating a good breakfast in the morning and keeping up with your diet in addition to running your ass off is the best, most healthy way to get into great shape.

EDIT: you'll definitely want to work out your legs in addition to running, no question about it.

BTW, how the hell have you been, Myllz? Good to see you around these parts.

 

[tt_deeb]

I've been starting to go to my school's workout room a few times a week now (it's opened monday/tuesday/thursday) and then a few times at home as well. I don't really know the names of the stuff I do but I've been mostly working on my arms and back. I should probably begin to workout my legs soon since I never have. My main problem is my friends can do everything a lot more than me - mostly due to I'm just a small person in general and they are working out over the offseason for football next year. I still go even if I am embarrassed at times but no one says anything and there are others who aren't as strong either.

 

[Myllz]

You'll want to work out different areas of your body different days... not the same stuff everyday. A good routine to get in is to do arms + back monday/wednesday and then abs + chest + legs on tuesday/thursday and leave friday as a wildcard for whatever you feel needs the most work. But as mentioned above, you're going to want to run as much as possible. Eating a good breakfast in the morning and keeping up with your diet in addition to running your ass off is the best, most healthy way to get into great shape.

EDIT: you'll definitely want to work out your legs in addition to running, no question about it.

BTW, how the hell have you been, Myllz? Good to see you around these parts.

Don't pretend like you know about working out AND running gaming websites. Good stuff though, thanks Otnas.

And I've been good. Busy, but relatively well. Any new projects goin' down with you?

 

[Vormund]

Hijack time.

My question is mainly what people are like at gym's....are they mostly helpful or just stick to themselves?

And what's the most quiet time to go?

I also mainly want to work on my legs. I need strengthening in that area.

 

[DJ Sl4m]

Hijack time.

My question is mainly what people are like at gym's....are they mostly helpful or just stick to themselves?

And what's the most quiet time to go?

I also mainly want to work on my legs. I need strengthening in that area.

All GYM's kind of take on thier own atmosphere, and sure there almost always seems to be at least 1 cocky idiot who thinks he's bigger than he really is, but the majority of members in a good GYM are very down to earth.

Not many will walk up to you and give you advice if you're doing something wrong (and 99% of new members do most of thier workout incorrectly whether it be cheating or having just a terrible ruitine.

If you want helpfull advice simply make a few down to earth friends and be sure to let them know if they see you doing something wrong to let you know, and that you appreciate it since it'll help you achieve your goal faster.

 

[Ristamar]

Hijack time.

My question is mainly what people are like at gym's....are they mostly helpful or just stick to themselves?

And what's the most quiet time to go?

Depends on the gym, really, though there's generally always a member and/or employee willing to help with anything if you ask. I work out at some old school, no frills hole-in-the-wall type gym that doesn't bring in an overwhelming amount of traffic, and most of the people are sociable, but not intrusive.

As for quiet times, from experience, I'd say the evening (around 6:30 or 7 until closing) is generally the slowest period of the day.

 

[Vormund]

Thanks guys. I'll be going soon to check out the gym nearest to me, and try and get a workout programme to suit me. Then I just have to run it past my chiropractor and get the ok from him.

 

[Myllz]

Alllllrighty then, time to bump this sucker back up. I'll be starting using this schedule next week Monday, but want to run it by some people here to make sure it's decent. I used Santo's advice just as a basic plan.

Monday (1 Hour)
20 Mins Cadio
40 Mins Weights (Arms + Back)

Tuesday (1 Hour)
20 Mins Cardio
40 Mins Weights (Abs + Chest + Legs)

Wednesday (1 Hour)
20 Mins Cardio
40 Mins Weights (Arms + Back)

Thursday (1 Hour)
20 Mins Cardio
40 Mins Weights (Abs + Chest)

Friday (1 Hour)
40 Mins Cardio
20 Mins Weights (Abs +Legs)

Good? Horrible? Not practical? Too much time on certain areas? Neglecting other areas? Council me GA'ers.

Also, I've been thinking about going down to the suppliment store to see if there's something I can take to help out. Any recommendations, or is it not even worth it?

 

[apemanttt]

I figured a good amount of time on the tread mill every day would be sufficient, or no?

Running will not strengthen your legs...

 

[Myllz]

Running will not strengthen your legs...

Yeah, got that. I included Legs in my weight portion of my schedule above.

 

[effzee]

Alllllrighty then, time to bump this sucker back up. I'll be starting using this schedule next week Monday, but want to run it by some people here to make sure it's decent. I used Santo's advice just as a basic plan.

Monday (1 Hour)
20 Mins Cadio
40 Mins Weights (Arms + Back)

Tuesday (1 Hour)
20 Mins Cardio
40 Mins Weights (Abs + Chest + Legs)

Wednesday (1 Hour)
20 Mins Cardio
40 Mins Weights (Arms + Back)

Thursday (1 Hour)
20 Mins Cardio
40 Mins Weights (Abs + Chest)

Friday (1 Hour)
40 Mins Cardio
20 Mins Weights (Abs +Legs)

Good? Horrible? Not practical? Too much time on certain areas? Neglecting other areas? Council me GA'ers.

Also, I've been thinking about going down to the suppliment store to see if there's something I can take to help out. Any recommendations, or is it not even worth it?

Dont' do cardio with your weight training. If you want to do cardio on the same day, wait atleast 8 hours between weight training and cardio.

 

[AssMan]

40 Mins Weights (Abs + Chest + Legs)

.....Is this a joke?

 

[NLB2]

.....Is this a joke?

If you use low weights and tons of reps with plenty of rest inbetween sets, I can understand how it could take much more than 40 minutes to do legs, arms, and chest.

OT: When ever I do triceps there is a clicking sound in my elbow and if the resistance is anything but very light I feel pain in my elbow. Does anyone know what could cause this? Its nothing new, I've had this problem since the first time I ever lifted.

 

[ChryZ]

Myllz, it would be better to start off at gym with a trainer or maybe you know someone with weight training experience. A proper introduction to weight training is important, wrongly executed exercises over a longer period of time can ruin your health (joints, back, etc). Do-it-yourself and learning-by-doing are not working well with weight lifting.

 

[DJ Sl4m]

Replies coming shortly

 

[SlickWilly223]

I'm getting bigger every week, I love lifting.

I gotta hit up that cardio though. I can't run for the life of me, and that can't be good.

 

[DJ Sl4m]

Before I answer any questions I first want to address a debate/arguement I had with another member about how to best add muscle in a short time.

It got a lil ugly when actually it probably shouldn't have, he's not a liar, and neither am I, the best interests were in mind when we both posted.
He's giving advice from the background he has, and I the same.

Here's where the problem was, he's into strength training, and I'm into muscle building/sculting.

With the direction he's taking yes, you can build strength and muscle, in that order.
It's a plan that's taken to build as much strength without packing on as much muscle, it's primarily used by teens in high school for lifting competitions.

I'm into increasing my muscle size and fullness as quickly as possible, but also to keep the muscle size and growth in proportion to each other.

Both work, but his way is faster for strength growth, and mine faster for muscle growth.

Since the poster was asking for help in gaining muscle in a short amount of time, I still figure my way is the best course of action to take for the circumstance, but that's certainly not to say he doesn't know how to train properly, because yes there is a valid system with what he's talking about. It just depends on your goals.

Just keep in mind it's almost impossible to gain muscle without getting stronger just as it's almost impossible to gain strength without gaining muscle, the 2 go hand in hand, but the rate of growth is different to each depending on which path you take.

 

[DJ Sl4m]

I'm getting bigger every week, I love lifting.

I gotta hit up that cardio though. I can't run for the life of me, and that can't be good.

That's awesome to hear, I'm doing pretty well as well.
When AlphaSnake first started that new years workout thread, that's sort of what sparked me to get back into the GYM and regain my old shape.

I had a 4 year layoff after a VERY nasty heat stroke that I thought I'd never be able to fully recover from, but with the working out back in my daily ruitine, it seems it's only helped promote my health to levels I never thought I'd reach again.
I just feel sooooooooo much more alive as well as healthy.

When I first started back I was 175lbs, and 185 in the pics I took and posted that summer to check my overall progress.

With a year and almost a half under my belt since, I'm up to 208 lbs, and I'm still very much maintaning my low fat *Approx.* 5% bodyfat.

 

[Myllz]

.....Is this a joke?

Got any other suggestions?

 

[Myllz]

Myllz, it would be better to start off at gym with a trainer or maybe you know someone with weight training experience. A proper introduction to weight training is important, wrongly executed exercises over a longer period of time can ruin your health (joints, back, etc). Do-it-yourself and learning-by-doing are not working well with weight lifting.

It's not that I don't know how to do the weight training, it's just I don't know the regularity/schedule. Once I have a schedule down it won't be a big deal, it's just getting that part out of the way that's the pain.

 

[Ecrofirt]

maybe some of you can help me.

Currently I don't have access to weights or workout equipment. I won't have access to them for awhile.

I've put on a good bit of flab on my stomach and sides that I want to trim down.

Any special exercises that'll help along with situps?

And speaking of situps, what should my sets be like?

 

[Cauliflower of Love]

Just keep in mind it's almost impossible to gain muscle without getting stronger just as it's almost impossible to gain strength without gaining muscle, the 2 go hand in hand, but the rate of growth is different to each depending on which path you take.

I'll have to say that muscle growth is always in proportion to muscle strength. What differs however is how dense a persons muscle is. That's the reason you could have two body builders, the same size, one lifting more than the other, as far as I know muscle density is genetic and can't be altered through exercise.

I know you adhere to the "low rep for defition" mantra, but I'll follow the genetic route and say that certain people have more muscle cirrations(serrations?) than others, and hence more geneitcally "cut" up. The best you could hope for is to lose body fat for definition. Muscles will grow and grow, but they don't "cut" up.

 

[crisdecuba]

Hi.

My only advice, based on what I've read here, is that you should do your abs every day. They're not like the other muscles where you want to alternate.

That said, when you do work them out, do your lower abs first, then obliques, then upper abs. My reasoning here is that the upper abs get involved in some way in working out the lower abs and obliques, so you don't want to wear down the upper abs by targeting them first (you want them to be there for the lower ab and oblique exercises).

Second, do your ab exercises as slowly and deliberately as possible, and always continue breathing as you do them (we have a tendency to hold our breath when doing those sorts of exercises).

That's about it for me. Let me know what you think.

~Cris

 

[Luscious LeftFoot]

With a year and almost a half under my belt since, I'm up to 208 lbs, and I'm still very much maintaning my low fat *Approx.* 5% bodyfat.

That's fairly low, do you find that hard to maintain? Can I ask what your diet is like?

I'm not sure what my body fat percentage is right now, but I'd like to it get down to around 8% -- I'd like to get to point where I have visible abs without having to "flex"

 

[Myllz]

Hi.

My only advice, based on what I've read here, is that you should do your abs every day. They're not like the other muscles where you want to alternate.

That said, when you do work them out, do your lower abs first, then obliques, then upper abs. My reasoning here is that the upper abs get involved in some way in working out the lower abs and obliques, so you don't want to wear down the upper abs by targeting them first (you want them to be there for the lower ab and oblique exercises).

Second, do your ab exercises as slowly and deliberately as possible, and always continue breathing as you do them (we have a tendency to hold our breath when doing those sorts of exercises).

That's about it for me. Let me know what you think.

~Cris

For me or MrFlipFlop?

 

[the_zombie_luke]

That's fairly low, do you find that hard to maintain? Can I ask what your diet is like?

I'm not sure what my body fat percentage is right now, but I'd like to it get down to around 8% -- I'd like to get to point where I have visible abs without having to "flex"

Mine is 15.7%, and I'm in the same boat where my abs only show when flexed. What to you do to keep 5%, DJ Sl4m? Now two of us want to know!

 

[effzee]

maybe some of you can help me.

Currently I don't have access to weights or workout equipment. I won't have access to them for awhile.

I've put on a good bit of flab on my stomach and sides that I want to trim down.

Any special exercises that'll help along with situps?

And speaking of situps, what should my sets be like?

Well sorry to tell you but u can't spot reduce the fat around ur stomach or obliques (sides) by doing excerises like sit ups. You will have to do cardio to get rid of the fat and most likely, you will lose fat in other places on ur body before u hit the stomach area fat.

Hi.

My only advice, based on what I've read here, is that you should do your abs every day. They're not like the other muscles where you want to alternate.

That said, when you do work them out, do your lower abs first, then obliques, then upper abs. My reasoning here is that the upper abs get involved in some way in working out the lower abs and obliques, so you don't want to wear down the upper abs by targeting them first (you want them to be there for the lower ab and oblique exercises).

Second, do your ab exercises as slowly and deliberately as possible, and always continue breathing as you do them (we have a tendency to hold our breath when doing those sorts of exercises).

That's about it for me. Let me know what you think.

Not true, abs are like every other muslce. Work them out once a week and with resistance like u would with any other muscle group. If you want your abs to show, there are three things you have to do. Train ur abs with weight resistance, cardio to lose the fat, and a very strict diet to maintance body fat. You can do a million sit ups everyday and u won't see your abs until u burn that fat off them.

Also, Myllz since u are able to do a 5 day workout, I suggest trying the Max OT workout below.

Monday - Chest & Triceps
Chest:

1.

Flat Bench….3 sets 4-6 reps (After warm-up)
2.

Incline Dumbbell Press….2 sets 4-6 reps
3.

Weighted Dips....1 set 4-6 reps
Triceps:

1.
Lying Tricep Extensions….3 sets 4-6 reps
2.
Cable Pushdowns….2 set 4-6 reps

Tuesday - Legs
Legs:

1.

Squats….3 sets 4-6 reps (After warm-up)
2.

Leg Press….2 sets 4-6 reps
3.

Lunges….1 set 4-6 reps
4.
Stiff Leg Deadlifts….2 sets 4-6 reps

Wednesday - Back & Biceps
Back:

1.


Pull-ups….50 reps (How every many sets to complete)
2.
Barbell Rows….2 sets 4-6 reps
3.
Pull-downs (To the front)….1 set 4-6 reps
4.
Seated Cable Rows….1 set 4-6 reps
5.
"V"-Bar Pull-downs….1 set 4-6 reps
Biceps:

1.
Straight Bar Curls….2 sets 4-6 reps (After warm-up)
2.
Standing Dumbbell Curls….2 sets 4-6 reps

Thursday -Shoulders & Traps
Shoulders:

1.

Seated Dumbbell Press....3 sets 4-6 reps (After warm-up)
2.
Side Lateral Dumbbell Raises....3 sets 4-6 reps
3.
Rear Lateral Dumbbell Raises....2 sets 4-6 reps
Traps:

1.

Barbell Shrugs….2 sets 4-6 reps (After weight acclimation)

Friday - Abs, Calves, & Forearms
Abs:

1.
Cable Crunches….2 sets 8-12 reps (After warm-up)
2.
Weighted Leg Raises….2 sets 8-12 reps
3.
Weighted Crunches….2 sets 8-12 reps

Calves:

1.

Standing Calf Raises (Off Smith Machine)….2 sets (After warm-up)
2.
Seated Calf Raises….2 sets 4-6 reps
Forearms:

1.

Barbell Wrist Curls….2 sets 6-8 reps (After weight acclimation)
2.
Reverse Wrist Curls….2 sets 6-8 reps

 

[seanoff]

Dont' do cardio with your weight training. If you want to do cardio on the same day, wait atleast 8 hours between weight training and cardio.

I've never understood this unless u want to build only bulk. Some of the fittest and best athletes on the planet work out cardio and weights often within minutes.

go here http://www.shirtlessafl.com/


or these people http://www.smh.com.au/ffximage/2004/03/09/main_swimmers,0.jpg

 

[crisdecuba]

Since someone disagreed as to whether abs should be done every day, I did some research and found that everyone disagrees with me. So, I take back my advise about doing them everyday - everyone out there seems to say you should alternate like every other muscle group.

I do still stand by my advise to do exercises that target the lower abs first.

~Cris

 

[Myllz]

Well sorry to tell you but u can't spot reduce the fat around ur stomach or obliques (sides) by doing excerises like sit ups. You will have to do cardio to get rid of the fat and most likely, you will lose fat in other places on ur body before u hit the stomach area fat.

Not true, abs are like every other muslce. Work them out once a week and with resistance like u would with any other muscle group. If you want your abs to show, there are three things you have to do. Train ur abs with weight resistance, cardio to lose the fat, and a very strict diet to maintance body fat. You can do a million sit ups everyday and u won't see your abs until u burn that fat off them.

Also, Myllz since u are able to do a 5 day workout, I suggest trying the Max OT workout below.

Monday - Chest & Triceps
Chest:

1.

Flat Bench….3 sets 4-6 reps (After warm-up)
2.

Incline Dumbbell Press….2 sets 4-6 reps
3.

Weighted Dips....1 set 4-6 reps
Triceps:

1.
Lying Tricep Extensions….3 sets 4-6 reps
2.
Cable Pushdowns….2 set 4-6 reps

Tuesday - Legs
Legs:

1.

Squats….3 sets 4-6 reps (After warm-up)
2.

Leg Press….2 sets 4-6 reps
3.

Lunges….1 set 4-6 reps
4.
Stiff Leg Deadlifts….2 sets 4-6 reps

Wednesday - Back & Biceps
Back:

1.


Pull-ups….50 reps (How every many sets to complete)
2.
Barbell Rows….2 sets 4-6 reps
3.
Pull-downs (To the front)….1 set 4-6 reps
4.
Seated Cable Rows….1 set 4-6 reps
5.
"V"-Bar Pull-downs….1 set 4-6 reps
Biceps:

1.
Straight Bar Curls….2 sets 4-6 reps (After warm-up)
2.
Standing Dumbbell Curls….2 sets 4-6 reps

Thursday -Shoulders & Traps
Shoulders:

1.

Seated Dumbbell Press....3 sets 4-6 reps (After warm-up)
2.
Side Lateral Dumbbell Raises....3 sets 4-6 reps
3.
Rear Lateral Dumbbell Raises....2 sets 4-6 reps
Traps:

1.

Barbell Shrugs….2 sets 4-6 reps (After weight acclimation)

Friday - Abs, Calves, & Forearms
Abs:

1.
Cable Crunches….2 sets 8-12 reps (After warm-up)
2.
Weighted Leg Raises….2 sets 8-12 reps
3.
Weighted Crunches….2 sets 8-12 reps

Calves:

1.

Standing Calf Raises (Off Smith Machine)….2 sets (After warm-up)
2.
Seated Calf Raises….2 sets 4-6 reps
Forearms:

1.

Barbell Wrist Curls….2 sets 6-8 reps (After weight acclimation)
2.
Reverse Wrist Curls….2 sets 6-8 reps

Looks very similar to a sample workout plan I found last night. So I'll most likely do something like this. Thanks.

However, I'd still like to do some cardio before, even if it's only on the treadmill for 10-15 minutes to warm up. Is that no good? Also, is there any suppliments I should take or anything like that to help me out?

 

[effzee]

I've never understood this unless u want to build only bulk. Some of the fittest and best athletes on the planet work out cardio and weights often within minutes.

go here http://www.shirtlessafl.com/


or these people http://www.smh.com.au/ffximage/2004/03/09/main_swimmers,0.jpg

Just because people do certain things and get results doesn't mean that was the best way to approach it. I'm not saying people will not develop muscles if they do cardio with their weight training, but it just won't the fasted way of doing it. There is a very simple reason for this. When you weight train, right after your training your body needs nutrients that will help start the recovery of the muslces in your body. If you go the other way and instead of feeding your body, u do cardio, you will severly delay your body's recovery.
Also its not just for bulk, doing cardio 6-8 hours after ur weight training will help you retain more muscle, which will help burn more fat because muscles do promote fat breakdown.

However, I'd still like to do some cardio before, even if it's only on the treadmill for 10-15 minutes to warm up. Is that no good? Also, is there any suppliments I should take or anything like that to help me out?

You could, its just won't be as efficient. If your looking for a warm up, you should try warming up the body parts you plan to workout before you start your workout. As for supplements, well I won't say you don't need them. I take protein, and creatine. The best way to give advice on this is if you don't use supplements, you will build muscle, but if you do use a supplement, you will build more muscle quicker and if you use 2 supplements, you'll build even more muscle. Offcourse this is all assuming that your taking a legit supplement in the first place

Also for those who are interested, i highly recommend checking out http://www.ast-ss.com/max-ot/max-ot_intro.asp By far the best program i've ever encountered. Its very easy to follow for beginners and they are very well at reference all their research.

 

[Myllz]

Just because people do certain things and get results doesn't mean that was the best way to approach it. I'm not saying people will not develop muscles if they do cardio with their weight training, but it just won't the fasted way of doing it. There is a very simple reason for this. When you weight train, right after your training your body needs nutrients that will help start the recovery of the muslces in your body. If you go the other way and instead of feeding your body, u do cardio, you will severly delay your body's recovery.
Also its not just for bulk, doing cardio 6-8 hours after ur weight training will help you retain more muscle, which will help burn more fat because muscles do promote fat breakdown.



You could, its just won't be as efficient. If your looking for a warm up, you should try warming up the body parts you plan to workout before you start your workout. As for supplements, well I won't say you don't need them. I take protein, and creatine. The best way to give advice on this is if you don't use supplements, you will build muscle, but if you do use a supplement, you will build more muscle quicker and if you use 2 supplements, you'll build even more muscle. Offcourse this is all assuming that your taking a legit supplement in the first place

Also for those who are interested, i highly recommend checking out http://www.ast-ss.com/max-ot/max-ot_intro.asp By far the best program i've ever encountered. Its very easy to follow for beginners and they are very well at reference all their research.

Cool. I would like to bring out though that gaining mass muscles isn't really my main focus. While I would like to get some better muscle definition, the main purpose of me doing any of this is really just losing some undeeded weight, and getting in better, complete shape.

 

[demon]

I have a question about metabolism and muscle mass. Higher metabolism isn't good for building muscle, right? Or that's what I've heard anyway. So, I've been drinking a couple Red Bulls a day now, and supposedly they kick-start your metabolism. Does that mean RedBulls are bad for bulking up? Or am I simplifying things?

 

[Macam]

Well, if you want to lose weight and add muscle detail, you should focus first on losing the weight you want to, and then tone from there on, but if you'll be working out, you'll certainly get some definition along the way as you lose the weight. A couple general tips:

You should definitely warm up with a light jog, say for 2 minutes or a light set of weights before anything. Also, be sure to mix in weights in with cardio as it'll help accelerate your weight loss and contribute to your muscle building.

Cardio is a great way to lose weight, particularly running; however, it's a good idea to vary your speed if you want to get more out of your runs rather than running at a constant speed for 20 minutes.

If you're going to work out every day, don't work out the same muscle group twice when dealing weights. It's important you give your body at least a day's rest in between workouts to allow them to rebuild and grow.

If you want to grow your muscles, increase the resistance with weights; if you simply want to tone, higher repetitions can get what you want. However, trimming your body fat is an easy way to really bring out your muscles, something a lot of people overlook.

Don't over do things on Day One. Work your way up, as the habit of most people I see at gyms starting out is to go to do too much and they end up hurting themselves. Also, pay attention to your posture during your workouts; people tend to slouch or drop their position as they go further in the set, but I can tell you firsthand, you'll hurt yourself if you're not careful.

Also, don't underestimate your diet. Eating smaller meals and eating more frequently (I eat every 2-3 hours) can help boost your metabolism and curb bad eating habits. Obviously, foods low in fat, calories, and cholesterol are important, as well as foods that are high in protein. Calcium can also help contribute to weight loss. Also, I highly recommend reading food labels; watch out for anything beginning with high fructose corn syrup or partially hydrogenated oils. It sounds cliche, but a bad diet can sabotage what you want to do.

Just as a personal recommendation, Men's Health is a good monthly magazine for good tips on working out, eating right, and so on if you're looking for some good, practical advice on whatever it is you're trying to do. Their web site and forums can be helpful too.

I'm no fitness guru, but in the last year and a half since I started working out I've gotten to the best shape of my life (more or less at your height and desired weight) and my good friend's lost 60 pounds in just over 6 months by just doing some basic reading and research.

 

[Myllz]

Thanks for the tips. I talked to my brother for a bit today, (he's pretty big on fitness). I've got a good diet plan pretty laid out, and what looks to be a pretty good workout schedule too. Guess there's nothing left but to start it up next Monday. I'm pretty excited to get started.

 

[Myllz]

Got a question on a suppliment, but don't want to start a new thread for it, so I'll just bump this one. Anyone here ever use Hydroxycut? If so, any feedback on how it is? My brother is really big on weightlifting and such, and he recomended trying it out, but I just wanted to check and see if anyone here had tried it.

 

[Myllz]

Nobody?

 

[WHOAguitarninja]

Since someone disagreed as to whether abs should be done every day, I did some research and found that everyone disagrees with me. So, I take back my advise about doing them everyday - everyone out there seems to say you should alternate like every other muscle group.

I do still stand by my advise to do exercises that target the lower abs first.

~Cris

That is probably the largest miconception as far as weight liftin goes...that abs can be done every day.

About working lower abs first...I do agre, and I think they should be hit HARD before going onto the rest of your ab routine, simply because they're generally the most neglected area.

HOWEVER, it's also important to remember that while certain excersizes wil emphasize certain areas of the abdominals, you can't actually isolate any one region, as they do all act together. So if you structure an ab workout around the idea that you can isolate any given section, you'll probably end up with results that aren't what you expected.

 

[GashPrex]

I wouldn't mind having a diet discussion

I am pretty comfortable with my workout plan, though I do 12 min of cardio to warm up before each workout. I will do some research into that to see since there are some questions about. I workout 3-4 times a week, and alternate muscle groups.

Day 1 is Chest, Bicep, Lats, Abs
Day 2 is Tricep, Shoulders, Back, Abs
Day 3 is Legs and Abs

I am currently 5'9.5" and 158-159 lbs. I stopped working out for about 1.5 month and put on 5 lbs from where I was before which was 153 lbs. Yes I am a little anal about my weight. I am hoping to lose that weight through working out and my cardio at the same time.

My diet is decent, though I know it could be far better. I am not sure what I should be eating and how much(and how do I measure how much) to have maximum muscle growth but avoid putting on fat. I also have taken protein suppliments(whey protein mixed with milk). Should I be taking them on non-workout days? And how much? I have heard mixed information on the actual effectiveness of them beyond immediatly following a workout. Secondaly, I usually only take 1 teaspoon of creatine about 20 min before a workout. Should I take some on non-workout days?

As for a general diet, what should I be looking for? I know a high protein diet is essential as well some carbs for energy. But I don't know what kind of stuff I should be eating beyond that. I already eat a good amount of chicken. I am willing to put some energy into it but I don't plan on making some complicated meals all the time.

Oh and does anybody know any good ways to measure body fat on your own?

edit: And seriously, there has to be a better way to take creatine in the powder(cheapest) format. I mix it with a sugar based drink(gatorade) and it tastes like I am drinking dirt water. Any suggestions?