Working out...

[Vanguard]

Does anyone else here have the gym fetish? haha, I've been doing it for a while, and was just wondering if anyone else had any set workout plans for themselves and if they took any sups with it... I'll post mine tomorrow

[Big Ozzie]

12 Oz Curls.......Whooooooot!



Naaaaaaah, jest kidding.
I have belonged to a Gym for years.....haven't been there for 6 months..MUST get back!

Had a knee operation this past winter....that is why I ended up posting here so much. Being laid up and in a leg cast etc, etc.
Anyway, a blood clot went to my heart...fugged me up for a while.
Back on Topic......
I go to Gym and work Low weights, High reps now. Trying to burn calories rather than build mass....body mass is big enough, need to tone and loss body fat first.
Start with free weights, dumb bells start with about 25-50lbs and pyramid up to about 100lbs then drop down to starter weight and burn-out..
Flies, bench presses, hammer curls etc.
I break my body into four areas to work out, front/back and upper/lower- working two areas a day, twice a week each.
Cardio I try to do everyday, treadmill, elliptical, swimming, walking dogs, 1hr of one or a combination of several .
I hit sauna daily as well......heat, steam and eucalyptus
Anyway, my routine is frequently disrupted by work and I really should insist on dedicating about 2 hours everyday to working out since my job normally is not physical.

You have often posted good replies mentioning physical condition and working out....many directed at me.
Vanguard and Thanatos.......Thankyou for that!
Some times the Heart and Mind is Willing but the Body is Weak.
It is your Life Style that one must change....from being sedentary or all consumed or preoccupied with your job....to one of a healthy lifestyle that includes a healthy diet and physical exercise.

[Heero Valentine]

i go to the gym to but not rly for the muscles, vacation fucked me up had to work on my condition ( can run now for 10 min 10km/h still not at what i wish to accomplish ) and i'm training my abs ( just started some machine u train with i can do 25 kg's 100 times ) ^^ i'll check the name of the machine when i'm going there again ( i go like 3 times a week or so )

[Commando80]

25 pound curls in each hand... 310 pounds for the legs.... um... 100 pounds for that thing you pull down to your back/chest whatever... and some other stuff.

[Heero Valentine]

25 pound curls in each hand... 310 pounds for the legs.... um... 100 pounds for that thing you pull down to your back/chest whatever... and some other stuff.

hm nice i ain't that strong ( i rely on quickness and i'm agile ...probaly can suck my own dick if i'd try :lol: )

[shawmutt]

I used to be a fitness maniac, into martial arts (tang soo do) and weight lifting and such. The only working out I've done recently is working out in my yard (mowing the lawn and such) and the only kicks I've thrown lately is lifting my leg over the saddle to get on my bike!

[Heero Valentine]

I used to be a fitness maniac, into martial arts (tang soo do) and weight lifting and such. The only working out I've done recently is working out in my yard (mowing the lawn and such) and the only kicks I've thrown lately is lifting my leg over the saddle to get on my bike!

:lol: so your gettin lazy :D

[Rexinre]

I work out M-F usually I run, do push ups and sit ups. Thats about it, oh yeah... I am forced to do it. lol ;)

[Cloudane]

Nope. Too much like hard work, and seems too much of a "poser" thing for my liking (not that I'm actually calling anyone a poser)

That guy with the dragonball avvie (sorry forgot the username, I'm not here that often) is one of those gym fetishists I think.

[Commando80]

Thanatos :)

[Vanguard]

100 pounds for that thing you pull down to your back/chest whatever...

Lat pull down?

[Big Ozzie]

100 pounds for that thing you pull down to your back/chest whatever...

Lat pull down?

Commando....
IMO Lateral Pulldowns Front or Back won't really do anything for you unless you do your body weight+.
It really is not much different than doing pullups/chinups with either a close or wide grip.
If you can do a 10-20 chin ups you should start at a weight equal to your body weight and add on.
The only difference between doing the chin up and working on pulley machines is that the machines help to isolate the muscle group that is being worked. Sometimes with chin ups you can cheat by swinging.

Your leg presses are good...same thing. You should always start at your body weight and work up. Doing twice your body weight at your age is good, but you may have a hard time finding pants that fit comfortable unless you go to a much larger waist.

[Thanatos]

<ignore>

[Thanatos]

LOL Im touched - two members remember me :) or maybe they remember my rants....either way, Im impressed.

Yeah pushing my physical limits has been a part of my life for almsot 5 years now, and I like to think it's benefitted me in many ways.

100 pounds for that thing you pull down to your back/chest whatever...

Lat pull down?

Commando....
IMO Lateral Pulldowns Front or Back won't really do anything for you unless you do your body weight+.
It really is not much different than doing pullups/chinups with either a close or wide grip.
If you can do a 10-20 chin ups you should start at a weight equal to your body weight and add on.
The only difference between doing the chin up and working on pulley machines is that the machines help to isolate the muscle group that is being worked. Sometimes with chin ups you can cheat by swinging.

Your leg presses are good...same thing. You should always start at your body weight and work up. Doing twice your body weight at your age is good, but you may have a hard time finding pants that fit comfortable unless you go to a much larger waist.

The lat pull-down is an extremely useful machine, especially when you are first starting out. It is rare you will be able to manage more than 4/5 pullups on a chin-bar (or equivilant machine), simply because your muscles aren't used to bearing such a large weight. Any exercise which adds resistance to regular movement is useful for muscle development. Using a lat-pull down (always pull in front of chest, not behind neck!) can help you train your back and biceps, and can be used as a warm-up for regular pullups. Patience is the key - dont rush into destroying your body without conditioning it first - pushing too far without being prepared can cause injury, or, if you are still growing, can damage your muscles permanently!!!

If you are just starting out, start the machine at roughly half your body weight, do 7-8 reps, and see how you feel. If you dont feel reasonable resistance, increase the weight, but only gradually (by 5-7kgs at a time).

Ive discovered that it maybe be worth leaving serious iron pumping until you are fully grown. You get much more gains and are less likely to injure yourself. I know I started way too early, and I regret it. If you are a teenager just getting interested, carefully moderate your training - stick to cardio and light-to-medium resistance, as this will prepare your body for future training (see "capilliarity" and "haemoglobin production") and will furthur your gains.

And cloudane, yes, working out can be an image thing, but it depends on who you are and what you want to achieve. Most people do it to build confidence (me), gain strength (me, lol), lose weight (Oz?), or as part of a social calender (no better place for male bonding than the gym :) ).

Also, isn't everything built around a persons body image? Clothing, dieting, hair styles, jewellry... etc etc etc. At least weight training benefits your health as well as your image!!!

You can't tell me you dont feel a little envious of those guys who have worked their asses off for the six-pack all girls secrectly desire?

By the way Oz, this quote is definately not one of my favourites of yours, as it is misleading and, unusually for you, incorrect:

You should always start at your body weight and work up.

Your legs are already pushing your body weight - adding too much extra can be seriously harmful!!!

[Vanguard]

I only use RM% for Squat, Deadlift and Bench... anyother type, it's based on how I'm feeling, and what I'm looking for out of the workout... Sometimes I may add failure into my sets. My Fav Supps for workouts are Whey Powder and Creatine... Don't usually use anything else. And I have 3 Gyms at my disposial... Gym At School, The "Regular" gym, which is a massive 2 story complex with everything you need... and the local gym, which is just down the street from where I live... Smaller, but it has the most of the basics, it's cheap and it's like a minute from where I live...

On Fridays (usually Day 5) my cardio is based on whatever I do in fitness class... last Friday, it was a 8km run... This coming Friday it is a beep test.

Btw, where it says Ab Workout, this what it looks like...

Where it says Abs Added...

Bicycle Kick - 2 Set 15 Reps
Captain Chair Raise - 2 Set 10 Rep
Vertical Crunches - 3 Set 20 Rep - My Fav
Side Bridges - 2 Sets = 1 Set x2 = 15 Seconds on each arm

Abs Not...

Bicycle Kick - 1 Set 10 Reps
Captains Chair Raise - 1 Set 10 Reps
Vertical Crunches - 1 Set 10 Reps
Side Bridges - 2 Set = 1 Set x2 = 10 Seconds on each arm

or (if I'm really lazy)

Knee Tucks - 3 Sets 20 Reps

Day 1 - Cardio - 1 Mile 6x Diamond Circuit

Workout Focus - Quads, calves and abs

Squat
1 Set 10 Reps
1 Set 6 Reps
1 Set 5 Reps
3 Sets 5 Reps
1 Set Failure

Leg Press -
2 Set 8 Reps

Leg Extension
2 Set 10 Reps

Standing Calf Raise
2 Set 12 Reps

Cable Woodchopper
3 Set 20 Rep

Ab Workout Added

Day 2

Cardio = 1 Mile Run x6 Time Diamond Run

Workout Focus - Chest, Shoulders, Triceps

Bench Press
1 Set 10 Reps
1 Set 6 Reps
1 Set 5 Reps
3 Set 5 Reps
1 Set Failure

Incline Dumbbell
1 Set 12 Reps
1 Set 10 Reps
1 Set 8 Reps

Barbbell Shoulders
1 Set 10 Reps
1 Set 8 Reps

Close- Grip Bench Press
1 Set 12 Reps
1 Set 10 Reps
1 Set 8 Reps

Weighted Crunch
4 Sets 20 Reps

Abs Workout Added

Day 3

Cardio - None

Workout - Back and Biceps

Deadlift
1 Set 10 Reps
1 Set 6 Reps
1 Set 5 Reps
3 Set 5 Reps
1 Set Failure

Goodmorning
2 Set 10 Reps

Lying Leg Curl
2 Set 10 Reps

Bent-Over Row
1 Set 12 Reps
1 Set 10 Reps
1 Set 8 Reps

Barbell Curl
1 Set 12 Reps
1 Set 10 Reps
1 Set 8 Reps

Abs Workout Not Added

Day 4

Cardio - 1 Mile x6 Diamond Run

Workout - Quads, Calves, Abs

Lunge Barbell
1 Set 12 Reps
1 Set 10 Reps
1 Set 8 Reps

Prone Hamstring Curl-Dumbbell
3 Set 10 Reps

Seated Calf Raise-Machine
2 Set 10 Reps

Sit-Up Decline Bench
3 Set 15 Reps

Abs Workout Not Added (Usually Knee Tuck Day)

Day 5

Cardio = Random - Fitness Class Based

Workout - Chest, Shoulders, Triceps

Incline Press Barbell
2 Set 10 Reps

Fly-Pec Deck
1 Set 12 Reps
1 Set 10 Reps
1 Set 8 Reps

Front Raise Dumbbell
2 Set 10 Reps

Side Raise Cable
2 Set 10 Reps

Tricep Extension
2 Set 10 Reps

Tricpes Dip Two Benches (weighted)
3 Sets 15 Reps

Abs Workout Added

Day 6

Cardio = 3000 Meters Rowing Machine

Workout - Back, Biceps

Concentration Curl
2 Set 10 Reps

Preacher Curl Dumbbell
1 Set 12 Reps
1 Set 10 Reps
1 Set 8 Reps

T Bar Row
1 Set 12 Reps
1 Set 10 Reps
1 Set 8 Reps

Bent-Over Row Barbbell
1 Set 10 Reps

Abs Workout Added

Edit - BTW, Day 7 is full rest day... maybe light cardio if I'm in the mood

Edit x2 - BTW, May most favourite thing ever created was the Smith Machine

[Josh85]

Yeh I am in a rather strict workout/training regime.. that only gets interrupted by like, weekends and shit...

The main problem I have with my training is it's both muscular building shit.. like.. one night.... then the next night I'll do shitloads of bag training.. like, blitz training.. fucking hardcore shit on the bags so my whole body aches for days.. then it's kinda hard to get back into the weights workout the next day

[Heero Valentine]

:S same as this it's really weird u got that machine that puts weight on your legs and then u have to strech out right? well if i do that max is 20 kg and it hurts like hell ( sometimes try, almost never do it ) but i can kick very hard probaly can snap your leg in 2 and you will be in an world of pain but why can i only do max 20 on that machine??

[Heero Valentine]

How many of you run , im up 5am every morning and run 6k's a day ,just get up n go

don't really run, only on that machine in the gym i run like 15min at a speed of 10km/hour

[Thanatos]

Pretty nice routines guys. Having a superset planned out means you are focused, and will not over-work certain muscle groups.

I often run in the evening - its a great stress reliever. Other than that, 15km/h on the treadmill for 30mins, or the Airforce fit-test.

I much prefer the crosstrainer - you burn more calories, put less strain on your joints, work more muscle groups and it gets you incredibly fit incredibly fast! Over a thousand calories an hour (and you can actually do it - just have plenty of water handy, and, if you are diabetic like me, have a sport drink to hand). If my 13-stone, 6-foot goth mate can manage it, then so can you.

Its an amazing feeling once you get off - you feel like you've just taken a huge dump ( http://www.filecabi.net/forum/viewtopic.php?t=12383&start=0&postdays=0&postorder=asc&highlight= )

Do you guys get the same feeling as me when you have been running for a while - you feel like you could do ANYTHING - you feel INVINCIBLE!

Gotta love that endorphin rush :lol:

[Big Ozzie]

THANATOS....
Your advise as our "Exercise Guru" has always been correct and concise, full of helpful information when you posted on this topic.
HOWEVER, your comment on my recent post shows that there MUST have been a misunderstanding somewhere.
You quoted me and posted:
By the way Oz, this quote is definately not one of my favourites of yours, as it is misleading and, unusually for you, incorrect:

Big Ozzie wrote:
You should always start at your body weight and work up.


Your legs are already pushing your body weight - adding too much extra can be seriously harmful!!!


What we were talking about was the use of machines or circuit training as it is called here. Commando is 15 and unless he belongs to a private gym or YMCA, I do not believe that his High School has many, if any, free weights to work out with. Working out with free weights; while many believe aides in "bulking up", can also be dangerous. Many schools have gone to circuit training, universal gyms and assorted machines to eliminate the possibility of injury to their students and athletes. These machines force the user to have proper form when working out, thus lowering the chance of injury.

I believe what you are saying above ^^^ refers to the "Squat". Often done with heavy weights and a barbell (free weights). These Squats are often the cause of injury to athletes who go to low and tear their knees apart. OR, some may attempt too much weight, be improperly spotted, go off balance and injure themselves that way.
On the machines, whether it be with a cable machine that has weight stacked under a pulley or the type of machine where you lay on your back and add plates.....your body weight is already supported by the seat or bench that you are on.
Therefore, you should start out with what your legs do every day or about your body weight+. If you can put a 30lb Knapsack or book bag on your back....squat and pick up a pencil or something on the ground, then you are pressing your body weight +30lbs.

With free weights, barbell squats, lunges or any other exercise that works the legs and buttocks, you should start with a much lighter weight. One that you feel comfortable with and can concentrate on form rather than the amount of weight. Once you have the form perfected...increase the weight.

SORRY if what I posted in the previous comment was misleading....I do believe that Commando was talking about working on machines, thus my comments were correct.

[Thanatos]

Hmmm...

Well, I was indeed talking about machine work-outs, and the exercise he talked about brought to mind the seated leg press, where the weight is braced against your back and you push off against a plate with you legs. without any weight on the machine, you are already pushing your body weight, so adding 100% of that load to the machine straightaway is dangerous, and could result in injury. Admittedly, if you use your legs a lot normally, or are used to bearing weight, then this may not be true, but as a youngster, he could be putting himself in danger lifting 200% of his body weight with his legs without testing his capabilities first.

I would just be hesitant to advise someone to do such a thing without starting out at a lower weight first, and working gradually upwards.

Appreciate your compliments by the way - I like to think I have at least SOMETHING to offer this site lol!

[Big Ozzie]

You are right, THANATOS.....
Perhaps discretion is the way to go. First, we should determine what type of workout these peeps are doing, what type of machine(s) if any that they are using. All of this, BEFORE giving advise as to how to do it or how much weight to use.

Even with the seated leg press, you are sitting on a chair and the chair slides up and down on one or two tracks or bars (depending on manufacturer)....I believe that the chair is actually supporting almost all of your body weight.


My GYM offers a machine like this:............................................. ..............OR This:
http://www.shapesforwomen.com/images/equip/promax/P-196.jpghttp://www.building-muscle101.com/images/Leg_press.jpg
The machine on the left uses cables and stacked plates under a pulley that are changed by moving a pin (located to the right of operator). The one on the right uses Free Weight or Plates that you add or take off the bar on either side of the persons feet.

I believe that you may be talking about this machine, the "Hack Squat" not a "Leg Press":
http://content.answers.com/main/content/wp/en-commons/thumb/3/3c/500px-HackSquatMachineExercise.JPG
THANATOS...If this is not YOUR machine....please post a picture if you can.


After "GOOGLING" images of leg press machines and seated leg presses, I can not find one that does not appear to support most of the users body weight, thus allowing him or her to put whatever weight they want to on the machine.
Even the last picture posted, much of the persons body weight is transferred into the machine at the point where the lower back and buttocks are in contact.
If one wants to just "Tone" existing muscle or use the machine for therapy due to injury or recent operation, I would definitely suggest using light weight and concentrating on repetitions, if you want to increase muscle size and strength...increase the weight by "Pyramiding" UP!

PUMP it UP, BABY! PUMP IT UP!....Feel the Burn....

[shawmutt]

On the leg press (second machine pictured) I was up to 630 lbs. (that's work out weight, not max weight, btw) before I gave up weight training. My legs are like tree trunks, they were always my strongest part.

Jeez, you guys are making me want to get back into it again. But then I'll have less time to spend on the internet and forums...

[Thanatos]

lol! ^^^^ Almost sexual (EDIT: meant ozzies red text, not shawmutts legs :lol:)

I will search out a pic another time cos there doesnt seem to be an accurate one out there. However, I still stand by my concern that someone so young should start out at such a high weight.

The mechanics of it make sense though - its jsut a case of doing what you feel comfortable with - be that pushing yourself, or simply maintaining.

Although, I could be being a bit of a nan when it comes to one's person - and should assume that the body is tougher than I am currently thinking.

Think my broken hand did more damage that I thought - i'm now much more wary (but still just as stupid in some ways, lol).

By the way, got the cast off last week - hand looks awful. Metacarpals are bunched up into a solid lump of thicker-than-usual bone, and my end two knuckles have disappeared. However, according to the physio, im ok to start light weights again (which i have done, along with a few pressups (god DAMN they felt good!!!)).

Heh, story to tell the kiddies in the future eh? ;)

[Big Ozzie]

On the leg press (second machine pictured) I was up to 630 lbs. (that's work out weight, not max weight, btw) before I gave up weight training. My legs are like tree trunks, they were always my strongest part.

Jeez, you guys are making me want to get back into it again. But then I'll have less time to spend on the internet and forums...

You were up to 630 because you are using the strongest muscle group on your body. There is no way that you could put the same amount on a barbell and squat it!
The machines in the above posts isolate the leg muscles...the weight that you added would also take into consideration your body weight.
SO, 630lbs - (body weight) = amount of weight close to what you can squat. The problem with squats is you also use a lot of upper body muscle groups keeping the bar balanced.
I also like doing to raises for the calves (see last pic above w/female) note piece of wood on floor...stand with toes on edge of 2x6 wood, legs straight, dip heels and raise onto toes, builds calves.
My legs too are like trees....my calves measure 21-22", same as my Biceps.
A former Fiancee use to call me "Clyde" because I have legs like a Clydesdale Horse!http://www.aminizoo.com/images/item/1224/1224111s.jpg

[Thanatos]

my calves measure 21-22", same as my Biceps.


God damn :shock: thats like my waist, including my arms by my side, lol!

[Big Ozzie]

at THANATOS...

Glad yer healing, shame that wall PWNED ya so badly....muahahahahaha!

ON TOPIC...If you can find a pic of your machine....please post it.
Based on my studies in Physics and Engineering (as limited and Ancient as they may be) I still say that any time you sit on or lean against something to exercise, whatever you are sitting on/leaning against supports you and takes away some of your body weight.

In the case of Leg Presses....I stand on my notion that if you weigh about 150lb or 10-11 stone or 70 Kilo, you should be able to do that amount PLUS some in one of those pictures that I posted. (I believe Commando weighs about 150 and claims he does 310lbs...DOUBLE his body weight! Same with Shawmutt's post above...630lbs at least twice his weight I am sure. My leg presses are much lower due to arthritis and operations on my knees...but in my day, 600+ was not unusual for reps)
It is no different than standing on a street corner and squatting to pick up a coin you found....you are squatting/pressing your body weight. Adding weights on one of these Leg Press machines will help strengthen and bulk up the leg muscles. No weight or little weight with high reps until it burns will tone the existing muscle without adding much in the way of mass.

AND I must say again that you are correct about the Lateral Pull-downs....never behind your neck! UNLESS, you turn around and face away from the LAT Machine. This will limit any damage to the Rotator Cup in the shoulder.
http://www.fotosearch.com/thumb/EYW/EYW172/ewe_041.jpg.....http://www.fotosearch.com/thumb/EYW/EYW172/ewe_040.jpg
I also still stand on my theory of pull-downs....maybe because when I went to school and in the ARMY, Pull-ups are such an important part of the PT Training! In Boot Camp..you couldn't go to Mess Hall and Eat until you did 10 pull-ups and went across the horizontal ladder!
With pull-downs, there is a strap paced on the seat or a padded bar that goes over your thighs for a reason...to hold your ass down so you do not raise out of the seat when pulling down! In order to pull yourself out of the seat, you have to be pulling down on more than you weigh! :lol:


back exercises > Machine Lateral Pull-Down
http://www.fullfitness.net/images_inside/back/machine_lateral_pulldown_1.gifhttp://www.fullfitness.net/images_inside/back/machine_later_pulldown_1.gif

Like the Assisted Pull-Up, this exercise not only works the back muscles but also the biceps muscles and the muscles of the forearms, improving the strength of your grip. It is a good exercise for beginners because it allows them to build up strength before progressing to body-weight pull-ups and chin-ups.

1 Adjust the kneepads to comfortably support your legs and to help stabilize weight then stand up and grip the bar with your hands a shoulder-width apart before pulling the bar back down and taking your place under the knee support.

2 Stay seated and extend your arms up and above your position, then pull the bar down until it reaches your upper chest.

3 Make sure that your shoulders are down and your elbows pulled back and hold for a second before returning to the start position.

4 Slowly extend your arms back up, stretching fully and keeping your "tall" posture. Repeat for the desired number of reps.

Variations:
http://www.fullfitness.net/images_inside/back/machine_later_pulldown_3.gifhttp://www.fullfitness.net/images_inside/back/machine_later_pulldown_3.gif[/img]
- change the angle of your upper body when pulling down by leaning back slightly more. Maintain your "tall" posture, though, and do not hunch forward.

- try using a close underarm grip (a,b) - doing this makes your biceps muscles work harder during the exercise - or make your hands slightly wider than a shoulder-width apart in order to work the back a little more

Precautions:

- if your technique starts to fail, make sure that you reduce the amount of weight being used

[Big Ozzie]

my calves measure 21-22", same as my Biceps.


God damn :shock: thats like my waist, including my arms by my side, lol!

That's why I am known as BIG Ozzie!...6'2"...340lb (about 14-15 stone)...size 58-60 jacket...56" Chest....22" neck...21-22" calves and biceps...forearms are 17.75 (L) and 18.5(R) I'm Right handed....my pant fitting is weird 'cause I have such huge thighs and calves...baggy pants are form fitting, LOL! But I normaly buy a waist size of 42-44".
...and the ol' lady is 5'0" weighs in at between 115 and 122lbs (about 8 stone) She use to be a competitive body builder and still works out daily...but no longer with heavy weights (what she worked out with may embarrass many of you!):shock: Davey and Goliath we are!

(although I hate to admit it, with age, my waist is quickly catching up to my arms, chest, shoulders and Legs with its size in proportion to the rest of my body! :lol: :lol:

[Thanatos]

Now I REALLY need a pic of ya lol - need something to aim for when im pumping it in the gym :twisted:

[Big Ozzie]

Here I am, SWEETY.......

http://i12.ebayimg.com/04/i/08/bb/a9/bf_12.JPG

Peter Griffin only "Borrowed" it to tease T.Rex!

[Colzi]

oh nice! That ure birthday suit big man!

[Thanatos]

Why are they always ugly? No pretty female bodybuilders...

[Thanatos]

And i want a real pic! My four-star post was requesting for you to reveal yourself in all your glory!

[shawmutt]

There is no way that you could put the same amount on a barbell and squat it!

Not even close. I think I was 270 squat (45 x 6...doing the math...yeah...270).

Any kind of lifting that involves balance is always better for you because you force the supporting muscles to work as well (if you keep correct form and don't cheat to lift more, i.e. raising your back to get an extra 20lbs on your bench press). For that reason I was never a big machine-type guy, but I couldn't get the weight I needed on my legs with squats so I used the leg press. I always tried to alternate a workout for each muscle group once a month.

I'm gonna start looking around for some weights I think, you guys are making me miss the burn!

Why are they always ugly? No pretty female bodybuilders...

The ones that use steroids are, there's plenty of pretty girls that are a bit smaller but gorgeous. OK, nm, I just did a google search and found NONE.

[Vanguard]

The only machine you'll ever need...

http://www.donoliver.co.nz/images/CT-2047%20Smith%20Machine.jpg

[Thanatos]

no way

theres a wicked, multi-function machine where I go that has attachments and adjustments to match any exercise you want to do!

[Vanguard]

Why are they always ugly? No pretty female bodybuilders...

The ones that use steroids are, there's plenty of pretty girls that are a bit smaller but gorgeous. OK, nm, I just did a google search and found NONE.

The "small" ones aren't bodybuilders, just ladies who workout out normally and are toned... all of em bodybuilding chicks... well... look like men -_-

Edit - Btw, doesn anyone else here use supps with their workout?

[Cymru am byth]

i exercise my legs during the day, left leg on clutch, right leg accelorator and brake, and my arms at night left arm lager can curls right arm spliff curls :lol: :lol:

[Vanguard]

no way

theres a wicked, multi-function machine where I go that has attachments and adjustments to match any exercise you want to do!

Price wise, the above is your answer... not to mention it's probably a whole lot bigger.

It's safe, Versatile, don't have to worry bout balance and you can work every single body part on it... and it really doesn't take up much room

[Big Ozzie]

Why are they always ugly? No pretty female bodybuilders...
and
The ones that use steroids are, there's plenty of pretty girls that are a bit smaller but gorgeous. OK, nm, I just did a google search and found NONE.


Okay, maybe you can say that we are crazy, BUT...
I know plenty of men who would love a chance to bang.......

Rachel McLish
Rachel McLish
Ms Olympia 1980, 1982
Name: Rachel McLish
Name on the birth record: Raquel Livia Elizondo
Born: June 21, 1955, Harlingen, Texas
Rachel McLish is a true queen of women's bodybuilding, the lady who literally put the sport on the map. Rachel defined bodybuilding, but she was bigger than the whole sport. She pushed the envelope as to what constituted the ultimate expression of beauty. It was Rachel's exquisite example that allowed the culture to move beyond the vulnerability of Marilyn Monroe and toward the kick-ass era of Lucy Lawless. "Empowerment" was only a word until Rachel McLish put the soul into it. Beauty and sensuality count for a lot, but Rachel's life also touches the heart in unexpected and deep ways. An architect of the future, she is also very much part of a better day the like of which we'll not see again.

Tenacity, discipline, commitment, dignity and integrity have made Rachel McLish an icon for female athletes of all types, not just bodybuilders.

http://www.onewaysystem.com/images/olimpiak_albuma/rachel_belyeg.jpg http://www.athlete.ru/fotos/profi/rachel_mclish/rachel_mclish_07.jpghttp://i11.photobucket.com/albums/a164/operadivette/mclish4.jpg
http://www.rgvsportshalloffame.org/100mclish,%20rachel.jpghttp://www.avacadell.com/gifs/newsletter/2006/jan/p_rachel_mclish.jpghttp://i2.ebayimg.com/02/i/07/53/9f/f6_1.JPG
http://img114.imageshack.us/img114/5536/arnoldworkout2mo8.jpg <<<Working out with the Governator

[Colzi]

It'd be like doing a tranny!

[Big Ozzie]

Okay...so you prefer Blondes.....
here's COREY EVERSON...
http://www.athlete.ru/fotos/profi/corinna_everson/cory_everson_36.jpghttp://mielofon.com/sportswoman/cory_everson/cory-everson-010_s.jpg http://mielofon.com/sportswoman/cory_everson/cory-everson-008_s.jpghttp://creditplushealth.org/health%20picture/Cory%20Everson%2019.jpg
http://www.ifbb.com/halloffame/1999/CoryEverson2.jpghttp://i11.photobucket.com/albums/a164/operadivette/gk18.jpg

.....six time Ms. Olympia

[Colzi]

Free world n all but PLEAZE STOP!


U like these types Oz!


I worked with a bodybuilder once whilst we were renovating this barn, anyways- MR VAIN any chance he could, top off!


1st set top pics she has a pretty face but her body looks like a man!

[Big Ozzie]

...mmmmm, they make my BLOOD flow to certain parts of my Anatomy!
grrrrrrooooooowwwll....the Bear in me wants ta wrassle wit one or BOTH at the same time!!

[Vanguard]

What you should look for is a fitness model, not a female bodybuilder

Fitness Model

http://www.fitness-health.co.uk/images/model/fitness-model-12.jpg

vs

Female Bodybuilder

http://www.hantelparty.de/xt/female-bodybuilder.gif

Most women can't look like that without steriods or Testie inducers

Edit - Honestly boys, start working out at a young age, eat healthy, get enough sleep, take it seriously, and the rewards will be a plentyful

[jaba]

^^^No way would I ever! :o edit (the second one)

[Vanguard]

Just to make sure what to look for...

Female Bodybuilder

http://www.search-female-physique.com/4images/data/media/75/friend_monica.jpg

vs

Fitness Model

http://www.topbodybuilder.com/images/pictures/fitness-model.jpg

[Big Ozzie]

All right, lets be fair...
The blond on top is gorgeous....but she isn't competing for bodybuilding!
Some of these women are grossly overbuilt...from steroids and supplements. BUT, in all fairness, they do not look like that on a daily basis.
Several weeks before a competition, ALL body builders go on strict diets and attempt to loose all the extra water from their bodies. Water is what gives the skin its soft look and elasticity.
Then they concentrate their weight training on light weights~high repetitions. This causes the cells to engorge with blood and swell the muscle tissue.
They also spend hours in tanning booths, often using artificial dyes to make the skin darker (definition is better seen on dark skin) and just before show time (or photo time) they "pump up" and "oil down". The oil causes the skin to reflect light and shows definition in the muscle striations.
Even a very well built or pumped woman can look soft and feminine during off times.

[Vanguard]

Fitness models do everything that a bodybuilder does, just in lighter moderation...

And for light weights, high reps, for bodybuilders, that'll getcha lean, but for muscle, it's low reps, high weight... and yeah, they'll look like that throughout the year once they are change by whatever "sups" they are taking... there are a few that go to my gym, and even on their "off season" they look like guys, some of them are as big as me, if not bigger... it's really nasty.

You have the boney skinny
You have the lean, little meat
You have macho Masso, cocko, lookin like a mano, crazy whoe, dudeo, such as the bodybuilders

[!NV!CTUS]

25 pound curls in each hand... 310 pounds for the legs.... um... 100 pounds for that thing you pull down to your back/chest whatever... and some other stuff. wow.. you must be bulky then.. SExyyyyyyyyy.. awwww (wink)

[!NV!CTUS]

GYm.. can you call Dujo(did i spelled it ryt? its teh place you practice martial arts) a gym.. i used to practice aikido.. was so healthy and thin back then.. NIce azz, still no boobies but i used to have teh curves.. lolz.. not anymore.. Im a fatso now..rofl

[Heero Valentine]

ozzy your body building females...i wouldn't bang them...


ow and a lil question to Thanatos ( = 4star poster )
when i was younger is went to fitness, i stopped for an year and i'm 21 now...( starting again cause i'm getting saggy...)

do you think this is a good plan to start with??

- 15min running at 10km/h
- 15min on the bike at about 20km/h
- 2x25 chess press with 25kg ( i'm not very strong :lol: )
- 2x50 some excercise for your abs with 25kg
- 10min on that weird stepper thing...
- and to finish it off another 9min at 10km/h + 1min at 5km/h

i'm doin this to get in a better condition, and trainin abs.
and it seems your the fitness guru here :lol: ....

[shawmutt]

25 pound curls in each hand... 310 pounds for the legs.... um... 100 pounds for that thing you pull down to your back/chest whatever... and some other stuff. wow.. you must be bulky then.. SExyyyyyyyyy.. awwww (wink)

:shock: Don't you already have two kids?

KIDDING :wink:

[Vanguard]

- 15min running at 10km/h
- 15min on the bike at about 20km/h
- 2x25 chess press with 25kg ( i'm not very strong :lol: )
- 2x50 some excercise for your abs with 25kg
- 10min on that weird stepper thing... (Elliptical Trainer or Stair Master?)
- and to finish it off another 9min at 10km/h + 1min at 5km/h

i'm doin this to get in a better condition, and trainin abs.
and it seems your the fitness guru here :lol: ....

Would that be in one workout sitting?

[jaba]

i exercise my legs during the day, left leg on clutch, right leg accelorator and brake, and my arms at night left arm lager can curls right arm spliff curls :lol: :lol:Same here Cymru lol.
My exercise machine...
http://img380.imageshack.us/img380/984/chairliftql0.jpg (http://imageshack.us)
:)

[Big Ozzie]

- 15min running at 10km/h
- 15min on the bike at about 20km/h
- 2x25 chess press with 25kg ( i'm not very strong :lol: )
- 2x50 some excercise for your abs with 25kg
- 10min on that weird stepper thing... (Elliptical Trainer or Stair Master?)
- and to finish it off another 9min at 10km/h + 1min at 5km/h

i'm doin this to get in a better condition, and trainin abs.
and it seems your the fitness guru here :lol: ....

Would that be in one workout sitting?

I would hope so.....at least if he is really serious about his workouts. The two 15 min sessions should be done back to back so that you maintain the Heart rate. To achieve proper cardiovascular exercise, you really need to maintain an accelerated Heart rate for 30 minutes. That rate is based on your Heart rate at rest.
A good workout will break the body down into groups. You work each group every other day with a chance for the muscles to relax and repair on the days off. For bulking up...go heavy, low reps, each group 3X/week, every other day with a day off from exercise once a week.
Cardio, Abs (no added weights) can be done daily, 7X/week.

[Big Ozzie]

ozzy your body building females...i wouldn't bang them...



I am sure that you as well as most people in this forum do not find these women overly attractive. I have been exposed to the bodybuilding world for years because my wife wanted to compete in it. Personally, I like a little extra meat on my women...not Fat, Healthy!
But in a world that is dominated by women whose gender is often questioned....these women are quite attractive.
Also.....they are about 50 years old!

[Heero Valentine]

- 15min running at 10km/h
- 15min on the bike at about 20km/h
- 2x25 chess press with 25kg ( i'm not very strong :lol: )
- 2x50 some excercise for your abs with 25kg
- 10min on that weird stepper thing... (Elliptical Trainer or Stair Master?)
- and to finish it off another 9min at 10km/h + 1min at 5km/h

i'm doin this to get in a better condition, and trainin abs.
and it seems your the fitness guru here :lol: ....

Would that be in one workout sitting?

I would hope so.....at least if he is really serious about his workouts. The two 15 min sessions should be done back to back so that you maintain the Heart rate. To achieve proper cardiovascular exercise, you really need to maintain an accelerated Heart rate for 30 minutes. That rate is based on your Heart rate at rest.
A good workout will break the body down into groups. You work each group every other day with a chance for the muscles to relax and repair on the days off. For bulking up...go heavy, low reps, each group 3X/week, every other day with a day off from exercise once a week.
Cardio, Abs (no added weights) can be done daily, 7X/week.

thanx Oz for your lil advice ( i may ad some stuff in my training ) but cause i ain't english but what do u mean with this?

The two 15 min sessions should be done back to back[/quote]

[Big Ozzie]

According to my Cardiologist and the trainers at the Gym I belong to, Cardio exercise should last at least 30-45 minutes with a minimum of 30 minutes maintaining an elevated heart-rate.
Doing a Cardio Exercise for 15 minutes and quitting is almost a waste of time...the exercises should be done "back to back" or one IMMEDIATLEY after the other to maintain the heart-rate.
I often do this by warming up on the treadmill 20 minutes, going right to an Elliptical Climber for 20 minutes and then to the Stationary Bike for 20 minutes.
I do this with out hesitation or the rest that would allow my heart rate to slow down. If I am on a treadmill and all the other machines are in use, I will just stay on the treadmill until one frees up. Also, I change the order that I do my routine so that the body does not get used to it.
The most important thing about cardio exercise is maintaining the proper heart rate. You should take your pulse frequently while exercising to ensure this. Too slow and you are not benefiting from the exercise. Too fast and you will break down muscle tissue....the same with too long. Doing cardio for more than 45-60 minutes will actually cause the body to turn on itself and start to consume muscle tissue. That is why runners (marathon or long distance) are often so skinny and do not possess "bulky" muscle mass.
Cardio is best for you when done in a way that increases the heart rate with out causing it to race. There is a formula where you can figure out what your rate should be.....I will find it and post it.

[edit]~Doing Cardio for 15 minutes is only a waste if you can do it longer...doing 15 minutes of Cardio is better than sitting on ones ass at a computer and doing nothing at all! :D :D

[!NV!CTUS]

25 pound curls in each hand... 310 pounds for the legs.... um... 100 pounds for that thing you pull down to your back/chest whatever... and some other stuff. wow.. you must be bulky then.. SExyyyyyyyyy.. awwww (wink)

:shock: Don't you already have two kids?

KIDDING :wink:

so? takes away my right to appreciate men?? your weird.. nyahehhe

[Thanatos]

ow and a lil question to Thanatos ( = 4star poster )
when i was younger is went to fitness, i stopped for an year and i'm 21 now...( starting again cause i'm getting saggy...)

do you think this is a good plan to start with??

- 15min running at 10km/h
- 15min on the bike at about 20km/h
- 2x25 chess press with 25kg ( i'm not very strong :lol: )
- 2x50 some excercise for your abs with 25kg
- 10min on that weird stepper thing...
- and to finish it off another 9min at 10km/h + 1min at 5km/h

i'm doin this to get in a better condition, and trainin abs.
and it seems your the fitness guru here :lol: ....

Lol cheers dude.

Yeah thats not a bad routine - but you will need to drastically increase your cardio times if you're serious about training. If you are after the fabled "six-pack" then you are gonna need a lot of focus and drive, because it is difficult to achieve - took me over a year!

Walk, then run for 15 mins as a warm up, then use the crosstrainer (if you have one at your gym) for 45-60mins at a steady pace. This will burn some serious calories, and shouldnt drain you too much physically, meaning you can continue your work out.

If you want to start at those weights, go for it, but increase them steadily. I'm 18, i'm nowhere near big, and i can press way more than that - it might be more your confidence than your ability level holding you back!

Do ab exercises every chance you get. There is a technique I have discovered for doing crunches while standing. Its a handy technique cos you can work out your abs at any time, in any place!

Also, work your way around the gym, use every muscle group in your body. If you want to alternate groups on different days, do it in a pattern:
1) Chest and triceps (these muscles often work together when pushing)
2) Back and biceps (these muscles often work together for pulling actions)
3) Abdominals and obliques, and lower back (do the push, the pull and crunches/jackhammers to work your whole midrift)
4) Legs (dedicate a day to legs if you like, but you may find cardio is sufficient to develop leg muscles)
5) REST - every two days take a rest, even if you dont ache.

For the first week or so, you will feel destroyed, and will want to give up - struggle through this period and you will start to fully enjoy it, and appreciate the gains your body gets!

For details on supersets, reps vs weights and nutrition, ask the guys at your gym - trainers AND other guys working out - they will often have good advice to give. For example, did you know if you need a big sugar rush, fast, then honey is the best way to go. It gets absorbed into the blood stream faster than any other sugar!

Good luck guy - stick with it and you will eventually get the body you want!

[Thanatos]

Oh, and one thing to bear in mind, it doesnt matter how many situps/crunches/pushes/pulls you do, you will not achieve a 6 pack unless you are burning some serious calories too.

CARDIO IS THE KEY TO THE SIX-PACK, NOT SITUPS ETC!

Once you have burned away the fat sitting on top of your stomach, ab training will be more noticeable.

NB: train your abs the whole time anyway, so that as the fat begins to fall away, you will notice the difference faster!

[Vanguard]

Well, just to explongulate... the key is 1) Cardio 2) Ab Exercises 3) Diet...
Cardio burns a little bit of the fat (usually for cardio though, it'll burn fat, just not the fat over your abs), Ab exercises make em bigger (captain chairs, vertical crunches, side plank and plank, bicycle kicks, knee tucks etc. etc.) but it does not matter what you do, if you eat crap... you'll never see em cause of the layer of fat over em

As for your abs... just for what I do...

After each workout

Bicycle Kick - 2 Set 15 Reps
Captain Chair Raise - 2 Set 10 Rep
Vertical Crunches - 3 Set 20 Rep - My Fav
Side Bridges - 2 Sets = 1 Set x2 = 15 Seconds on each arm

[Thanatos]

Well, just to explongulate... the key is 1) Cardio 2) Ab Exercises 3) Diet...
Cardio burns a little bit of the fat (usually for cardio though, it'll burn fat, just not the fat over your abs), Ab exercises make em bigger (captain chairs, vertical crunches, side plank and plank, bicycle kicks, knee tucks etc. etc.) but it does not matter what you do, if you eat crap... you'll never see em cause of the layer of fat over em

First off, I meant cardio burns fat evenly, but actually in men, because fat deposits primarily on the lower abs (whereas women get an even distribution over their whole bodies - hence we get beer gut and they get bingo wings/spare tyre/flabby neck etc) cardio will have a definate impact on your abs.

Also, ab exercises dont increase the size of the muscle dramatically - what you are mainly looking for is tone and strength.

Also, as long as you eat healthily too, you can get away with eating what ever you like. Fancy a mcdonalds, go for it. You will burn the calories when resting, as well as when exercising, once you have been training for a while.

My girlfriend loves my pack, and yet we eat currys, sausages, cheese, everything fatty and delicious the world has to offer! I balance this out by getting my 5-a-day almost every day, and the exercise burns the calories.

Unless you're already overweight, or you haven't trained for a while, then calorie intake is definately something you should watch.

Jsut remember, the goal isnt to kill yourself, the idea is to look after yourself, and it may be better to treat urself as well as train yourself - psychology has a major impact on the body - the happier you are, the healthier you can become!

[Vanguard]

A local study showed that people who ran 20 miles a week showed a significant loss of "abs fat" while those who just ran or walked at a fast pace 12 miles week, not so much... One of the best cardio exercises I find is biking... where going 20 miles in one run isn't our of the ordinary.
At the same time, you can burn calories 1.5 times faster on the rowing machine over biking. And you should always do this outside.

Unless of course your doing weighted exercises... which it sounds like he is doing since there is like 25 pounds resistance (or something like that)... ab machine or weighted crunches will make your abs bigger, and if you don't loose the fat, you may think your getting fatter.

Double Quarter Pounder® with Cheese++ = 730 calories
Large Fries = 570 calories
Large Coke = 310 calories

That's just a combo meal... and it's 1610 calories... for one meal... I wouldn't recommend that for anybody... especially people just starting out... 3500 calories = 1 pound of muscle... or 1 pound of fat... that pends on the person. Muscle = Increase fat burning... people who start a workout, fresh, are probably doing it to either 1) loose fat or 2) gain muscle... you won't be doing either with that kind of diet...
And no, you don't need a diet... just eat healthy. I have a crazy metabolism, I don't stop eating, but I only eat healthy food (Chicken Breasts, 95% lean beef, Oatmeal, Egg Whites, Vector Cereal, 1% milk, sweet potatoes, veggies veggies and fruit fruit etc. etc.) Ask anyone, you eat unhealthy, it won't matter how many crunches you do, or how many miles you run...

You need the calories to gain muscle, but at the same time, while your running, you'll be burning those calories off. While your run, your breaking down fat as well as muscle. While you run, your burning calories, which you need for a proper workout... or should I say, the energy for a proper workout. For every food out there that is "kinda" bad for you, there is a healthier choice.

When I first started off, I lost the weight, then bulked up on muscle... fat doesn't turn into muscle and viceversa... anyone who wants to loose fat, I would recommend a vegetarian diet... or in some cases "Weekday Veggie Weekend Carnorvorie"... either or, I honestly slept better, had more energy, and had no negative side effects

[Thanatos]

I have a crazy metabolism, I don't stop eating
Same here, but I eat whatever takes my fancy once I have fulfilled my daily requirements of fruit, veg, water and supplements (omega 3/6 and multivitamin). Obviously, white meat and complex/wholemeal carbs are preferable, but theres no point in punishing yourself if you want something more satisfying once in a while!

Ask anyone, you eat unhealthy, it won't matter how many crunches you do, or how many miles you run...
Not true - ask me. I eat shit, but I balance it out with the above.

[Thanatos]

Although I must say, I admire you Vanguard, for being able to continue such a diet and exercise regime - I certainly wouldn't be able to - sometimes you just gotta give in to temptation ;)

[Heero Valentine]

ow and a lil question to Thanatos ( = 4star poster )
when i was younger is went to fitness, i stopped for an year and i'm 21 now...( starting again cause i'm getting saggy...)

do you think this is a good plan to start with??

- 15min running at 10km/h
- 15min on the bike at about 20km/h
- 2x25 chess press with 25kg ( i'm not very strong :lol: )
- 2x50 some excercise for your abs with 25kg
- 10min on that weird stepper thing...
- and to finish it off another 9min at 10km/h + 1min at 5km/h

i'm doin this to get in a better condition, and trainin abs.
and it seems your the fitness guru here :lol: ....

Lol cheers dude.

Yeah thats not a bad routine - but you will need to drastically increase your cardio times if you're serious about training. If you are after the fabled "six-pack" then you are gonna need a lot of focus and drive, because it is difficult to achieve - took me over a year!

Walk, then run for 15 mins as a warm up, then use the crosstrainer (if you have one at your gym) for 45-60mins at a steady pace. This will burn some serious calories, and shouldnt drain you too much physically, meaning you can continue your work out.

If you want to start at those weights, go for it, but increase them steadily. I'm 18, i'm nowhere near big, and i can press way more than that - it might be more your confidence than your ability level holding you back!

Do ab exercises every chance you get. There is a technique I have discovered for doing crunches while standing. Its a handy technique cos you can work out your abs at any time, in any place!

Also, work your way around the gym, use every muscle group in your body. If you want to alternate groups on different days, do it in a pattern:
1) Chest and triceps (these muscles often work together when pushing)
2) Back and biceps (these muscles often work together for pulling actions)
3) Abdominals and obliques, and lower back (do the push, the pull and crunches/jackhammers to work your whole midrift)
4) Legs (dedicate a day to legs if you like, but you may find cardio is sufficient to develop leg muscles)
5) REST - every two days take a rest, even if you dont ache.

For the first week or so, you will feel destroyed, and will want to give up - struggle through this period and you will start to fully enjoy it, and appreciate the gains your body gets!

For details on supersets, reps vs weights and nutrition, ask the guys at your gym - trainers AND other guys working out - they will often have good advice to give. For example, did you know if you need a big sugar rush, fast, then honey is the best way to go. It gets absorbed into the blood stream faster than any other sugar!

Good luck guy - stick with it and you will eventually get the body you want!

k lets see if i would change my program in this would it be good.

- walk for 5min at about 5km/h
- run for 15 min at 10 km/h
- ( yes my gym has an crosstrainer :D ) for 45 min
- do the chest press at the max i can press for as long i can hold it
- sit on some thing so that you sit straight but still pull an weight to you, max weight i can take
- the abs on that thing i said for as long i can take it at 25kg ( i do crunches at home to, do the max until i can't get up again :lol: )
- lift my weight at home too ( max weight per arm i can lift )

the things i do at home everyday and fitness on monday and tuesday, rest on weansday, fitness on thursday and friday, karate training for an hour on saturday and rest alot on sunday.

like you said i probaly gonna hate it cause my body feels fucked up, just keep goin.

what you said about the legs i think i'm gonna stick on the cardio for that.
the reason is you have those machines to train your leg muscles by stretching out your legs ( with an weight on it )
it stings rly bad in my legs....so cardio for me.

thanx for your advice in all this :P show you a pic when i have an six pack ( all thanx to you :) )

ow and i've just started a new diet ( which is working for me ) i eat 2 slices of bread with cheese on it, eat a apple at lunch and eat a banana for i start fitness and i eat a bowl of yoghurt with some stuff in it that fills you up very good for dinner. and drink 2 liters of water a day.

[tgd_02]

http://img93.imageshack.us/img93/1213/untitledpb4.jpg


Calm Down Ladies 8)
BUAHAHAHA
WHITE MOTHA FUCKA!!!!!!!!!
KNEW IT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!1

[Heero Valentine]

GYm.. can you call Dujo(did i spelled it ryt? its teh place you practice martial arts) a gym.. i used to practice aikido.. was so healthy and thin back then.. NIce azz, still no boobies but i used to have teh curves.. lolz.. not anymore.. Im a fatso now..rofl

it's dojo but never mind :D

[Thanatos]

Very good - hope it works for you dude!

Report back to us in 6-8 weeks - thats when you'll start to see a drastic improvement! If not, see if you can adjust your work out to plug any gaps!

[Heero Valentine]

Very good - hope it works for you dude!

Report back to us in 6-8 weeks - thats when you'll start to see a drastic improvement! If not, see if you can adjust your work out to plug any gaps!

;) will do, i'll report the first of februari :D

[Colzi]

good luck!

[Commando80]

@Cai_

Im not chiseld or anything... but Im very strong. I dont even look my weight! I look 50-60 pounds under 200. Everyone tells me that. Even people I dont know. (Yes I sometimes ask people I barely know) :D I can lift a 160 person off their legs and throw them if I wanted to. Its great fun throwing my 19 year old bro around!

[Vanguard]

Same here, but I eat whatever takes my fancy once I have fulfilled my daily requirements of fruit, veg, water and supplements (omega 3/6 and multivitamin). Obviously, white meat and complex/wholemeal carbs are preferable, but theres no point in punishing yourself if you want something more satisfying once in a while!

Yeah, I have something in my diet called cheat meals... honestly though, I really can't stand fast food... my "cheat meals" are usually something like Ribs or Scrambled Eggs and bacon.... stuff like that.[/quote]


Not true - ask me. I eat shit, but I balance it out with the above.

Yes, but if you have a 6 pack, I'm guessing your already in shape... having muscle on you is one of the best fat burners on you... if you start a workout and your outta shape, and you continue eating fat... fat doesn't burn fat... but muscle burns calories like 5x faster then fat burns
calories



And just for some random "tips"

Eat larger in the mornings, not in the afternoons and night
Eat about 5-6 meals a day... if you going to start doing weights, your body needs more calories (and not mention you'll never be hungry...) never make em full meals... just 5-6 small ones.

And protein Protien Protien... your body can never get enough of this (though after a workout, most of the time your body can't digest more then like 60 grams)

Wanna put on msucle? Consume one gram of protein per pound of bodyweight?

I'm serious into weights, so this isn't for everyone... I do little Cardio, but I do do yoga and a variety of martial arts (taekwondo, jujitsu and karate) to burn the calories... I find them better then running or biking... in the end though, those two are always done best outside

[Thanatos]

Yeah, I have something in my diet called cheat meals... honestly though, I really can't stand fast food... my "cheat meals" are usually something like Ribs or Scrambled Eggs and bacon.... stuff like that
I don't eat any fast food as such, other than the occainsional pizza or curry.

if you start a workout and your outta shape, and you continue eating fat... fat doesn't burn fat... but muscle burns calories like 5x faster then fat burns calories
I said in one of my earlier posts, you can get away with junk unless you are already overweight or just starting a fitness regime.

[Vanguard]

everything fatty and delicious... = Fast Food =)

I know, just emphazing it

[Heero Valentine]

o.O wow my first work out according the plan, damn my legs feel like shit after 15min running and 45min on the crosstrainer.

:D did lose 400 calories though

[!NV!CTUS]

o.O wow my first work out according the plan, damn my legs feel like shit after 15min running and 45min on the crosstrainer.

:D did lose 400 calories though.. cool i guess i better go back to playing aikido at teh DOjo :lol: (Thnks for teh info..)

[!NV!CTUS]

@Cai_

Im not chiseld or anything... but Im very strong. I dont even look my weight! I look 50-60 pounds under 200. Everyone tells me that. Even people I dont know. (Yes I sometimes ask people I barely know) :D I can lift a 160 person off their legs and throw them if I wanted to. Its great fun throwing my 19 year old bro around! You really are strong.. :D

[Thanatos]

o.O wow my first work out according the plan, damn my legs feel like shit after 15min running and 45min on the crosstrainer.

:D did lose 400 calories though

Increase your speed to an average of 60rpm - should hit around 600-700 calories, and ur legs should still be ok. ;)

[Heero Valentine]

o.O wow my first work out according the plan, damn my legs feel like shit after 15min running and 45min on the crosstrainer.

:D did lose 400 calories though

Increase your speed to an average of 60rpm - should hit around 600-700 calories, and ur legs should still be ok. ;)

already at 80 :? (5) going up to 90 over 2 weeks (6) :s kinda strange but i'm going up every 2 weeks so should burn even more calories o.O

[Thanatos]

noone could do 80 rpm for 45mins, not without a few months doing it.

maybe you were reading the wrong readout? or maybe the readout is just different where you are :s

maybe im full of shit lol

[Thanatos]

^^^if you are doing that, try for 60mins (thats what ive been imagining, so maybe you could do it no problem for 45mins)

[Vanguard]

Best time to do cardio is after a muscle workout, burns muscle fat and increases your hGH output... that and sleep

[Heero Valentine]

Best time to do cardio is after a muscle workout, burns muscle fat and increases your hGH output... that and sleep

hm oke good tip so i'll warm up first, then do muscle training and stuff and then end with the crosstrainer.

btw Thanatos, the crosstrainer says spm ( as in steps per minute ) rpm = rotations per minute right?

[Cymru am byth]

i had a good work out yesterday, had to drive an ancient 7.5 ton truck with no power steering :shock: load it up with furniture ( 2 , 3 piece suites, double bed, single bed, washing machine etc) drive the truck again, take a front door off, lug all the furniture up stair into a flat, put the front door back on, drive the truck again, drop it off at the place i borrowed it from then walk home :? i was fucking knackered and now i ache like fuck

[shawmutt]

I want to start this workout:

http://theweightlifter.blogspot.com/2006/08/warcraft-and-bike.html

Here's the results:

http://theweightlifter.blogspot.com/2006/10/low-cal-6011-min-warbiking-3-months-41.html

[Vanguard]

I want to start this workout:

http://theweightlifter.blogspot.com/2006/08/warcraft-and-bike.html

Here's the results:

http://theweightlifter.blogspot.com/2006/10/low-cal-6011-min-warbiking-3-months-41.html

It's usually healthy to loose about 2 pounds of bf a week... so lets do the math

2 x 4 weeks (for arguments sake) = 8 pounds x 3 months = 24 pounds...

oh shucks, seems hardy. Lets see...

He seem to be in adequate shape already, so that's good... however, once you start going over 2 hours of cardio, the body starts breaking down muscle tissue, not bf... not so good. Good chance is that he lost a lot of weight due to water loss to... yep, even in your own living room.

I'm not going to say anything else... but yes, it's a good idea, and people do it all the time... they have such a machine in their living rooms while they watch TV or yes, computer. Cardio is more of a toner then strength maker, so don't expect your arms to bulge due to this exercise... still though, if he lost 41 pounds in 3 months (not so healthy) then kudos to him.

[Vanguard]

For anyone who wants to feel their body ache... here's a unique set up... not for the untrained, the "newbies" to the gym, nor the those who lack willpower...

Go to a squat machine, smith machine or just a good ol' fashion barbell... load up 90 pounds (it's the easiest, just two 45's) and then do a squat of 20 reps... for anyone in decent shape, that should be pretty dang easy... here's the workout (I'll be adding this to me workout next week just to see how it works, and how I feel afterwards...

Sqaut - 90 pounds

10 Set x 20 Reps + 60 sec rest inbetween each set

That'll be 200 reps total, and even at 100 pounds, I'm sure I'll be "feeling" it afterwards... I'm going to try the same with bench (100 pounds) and maybe deadlift (100 pounds)

[!NV!CTUS]

men and working out.. can't get enough of it ei guys..

[Big Ozzie]

I smuggled out a video tape of you working out at your local gym. Wanna see it? CLICK HERE! (http://www.metacafe.com/watch/83387/working_out_in_the_gym/) ....muahahahahahahaha

[Vanguard]

Right...

[Heero Valentine]

.....WTF?!.......

[Vanguard]

Here's cardio workout for all those interested... Treadmill

Percent = Elevation LT Pace = 80% Maximum Heart Rate

- Easy Pace, 1%, Run for 5 min
- As many standard pushups as possible in 1 minutes
- 1%, LT Pace, 5 min
- 20 Bodyweight squats
- 1 %, LT Pace, 5 min
- As many ab crunches in 1 minute
- 3 %, LT Pace, 5 min
- 20 bench or chair dips in 1 minute
- 1 %, LT Pace, 5 min
- 30 lower back extensions
- 5 %, LT Pace, 3 min
- 20 one leg squats
- 1 %, LT Pace, 5 min
- As many declind pushups in 1 min
- 1 %, easy pace, 5 min, cooldown

[Thanatos]

^^^Way, way too structured for me.

Once I start seeing all those numbers and multiplications, my head starts spinning and I want to sit down lol.

Just drains the fun out of it as far as Im concerned.

Have a loose plan (warm up, cardio, muscle groups, etc) but dont fill a day-planner with it!

Also, cardio burning muscle is a myth.

The body burns a lot of different substances through a lot of different processes during heavy exercise, in order to produce ATP - the fuel of the body. These substances include animo acids, a deriative of proteins used to make muscle. Although the body uses it as a substitute fuel, in place of normal blood sugar, it does not burn the muscle forever, not does it reduce muscular gains (especially if you use protein supplements). The amino acids are replenished as they are used, and muscle is built during your rest as normal.

Do not worry - cardio does not reduce muscular gains.

Although I would suggest doing cardio just after your warm-up because otherwise, after weight training, you may be too tired to run or cross-train for very long or at high intensities.

[Vanguard]

Actually, after, usually about 2 hours of cardio, muscle will break down.

As for cardio, I tend to do it right after a workout, it increases your hGH output, which is a necessity for anyone wanting to burn fat and bulk up.

As for the cario thing above, it's structured, but it works well... I usually do a light workout (such as forearms and bodyweight exercises) before doing that... it's a whole lot more fun then just running for 45 minutes.
And the plan itself takes only about 45 minutes... which is a basic running time.

Usually I do Warmup - Flex - Muscle - Cardio - Cooldown - Flex

Usually in the gym for about an hour and 15 minutes - hour and 30 minutes

[tim2x]

After getting off my lazy ass and starting to work out again, I try to vary it each time that I work out, just to keep the muscles and body from getting used to the routine.
Continual daily practice of my arts, usually for an hour. Here's a test for those of you that train martial arts, that attained a high level of skill and training- see if you can go back and remember the first kata's and lessons you learned.
I have one of those bowflex style machines, from Weider, called a crossbow. After a year of using it, I feel it's great for helping with flexibility, toning, definition, and getting your body ready for really working out. More a warm up machine than anything else.
I don't really get a mass building benefit from it, and the free weights that I have do give me that.
I have a couple of varied workouts, usually do full body as opposed to target training a specific area each day. Just my preference, not specifically better or worse.
Example- bench press- about 180 for work out weight, 2 sets, currently at 15 reps per, at 45 degrees, 30 degrees, flat, and 15 degrees decline. Between bench reps, do another exercise of a different muscle group, like legs or abs.
One work out use barbell, another use dumbells, at much lower weight, about 60 per side, keeps the balancing muscles working as well.
I personally feel dumbells provide a better weight training regime, as your using other muscles combined with the ones you are targeting to work in concert.
Also have a kamikaze style workout, once a week, for a different muscle group each week, where I just do reps until I can't do any more at that weight, then drop a few lbs off of it, and repeat.
You feel funny when you can only curl 10 lbs 3 times, and the last one is a struggle.
You don't want to do that at all unless you are in shape, cause you can hurt yourself.

[Vanguard]

You like working to failure basically?

[Josh85]

Ehh... Blitz training on the heavy bag for the win.

30-40 second bursts of really hard, really fast punches.. BAMBAMBAMBAMBAMBAMBAM concentrating on technique, power, and intensity. After one set of that your heart will be racing and you might even have a sweat.. try doing like 10 sets.. well.. 10 sets of one type of punching.. straight punch.. hook... uppercut (I neglect these coz they are hard to to on the bag) .. forearms... elbows.... close range shit.. palms... etc. I alternate between no gloves, gloves, and gloves + wrist weights (3lbs or 4lbs each.. not much, but you feel it). Emphasis on putting 100% power into everything.
After about 30-40mins of that shit you'll be fucked.. dripping in sweat, arms burning, knuckles aching, heart racing...

Fitness-wise it's awesome, I think.. not bad cardiovascular, improve bone density in your arms and muscle tone all around... self-defense wise.. well.. I can't see myself losing a fight unless I get sucker punched from behind whilst I'm drunk.. but that's just coz I'm arrogant.. but when you can outlast, out-power, and can go on the offensive without getting tired, you have much better chances. I can't see someone -not- getting knocked out if I hit them in the head. So that's a won fight.

Next to that I do weights training on my days off.. not sure if it's the best idea but I like to work my wrists, forearms (emphasis), biceps, triceps (emphasis), shoulders, back, upper back, neck, chest, abs, etc etc. I REALLY Need to start doing some leg stuff though.

I think it would be good to do some running too..(have sand dunes near my house, perfect for it, but it'd rape my legs).. With the bag training I also used to do like, just punching the air, hard and fast.. 300 of one thing, 300 of another, 300 of another.. (eg, straight punches, uppercuts, hooks) about 3 sets of each, I think I ended up doing 900-1200 (all up) of each punch every two nights.. none of them half assed, you realize just how much good that does for you. It's really going back to the basics you learn in any martial arts. But I couldn't be fucked doing that anymore - the bagwork has considerably more resistance... plus I tend to throw a few combos when nobody is looking to release a bit of excess energy. :D

I would recommend blitz training on the bags for anyone who has one. Use gloves though. The only reason I don't is coz I like the idea of toughening my knuckles, and it works.. but I'll also probably have chronic arthritus when I'm older. Ahhh well.. 8)