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Deroth
Can't Stop Posting
Joined: 12 Dec 2002
Posts: 506
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 Posted: 05/14/03 - 18:58 Post subject: Question on working out.
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I'm curious for those of you who work out on a semi daily basis etc what is the best exercise plan you use for losing weight/gaining muscle. I plan on joining a gym and was hoping to be enlightened on the more effective things you all find that work well. Thanks
This is just for me to get an idea at what I can get accomplished rather then sit on a machine that is doing jack shit.
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Mugaaz
RealPoor Guru
Joined: 16 Oct 2002
Posts: 3576
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Posted: 05/14/03 - 21:29 Post subject:
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It seems like your a beginner so just stick with the basics. Full body workouts, 3 times a week. It's not knowing which excercises to do, the secret is in doing them correctly. For now all you need is a basic routine, it will be more than enough to shock your body.
I would say pick 3 of each of these per body group, and then start adding a 4th after a month with an additonal each month, Also, swap these around, but always do dips/pullups for upper, squats/leg curls for lower. ( alternate dead lifts with squats though)
Upper body ( In order of importance) - Pull-ups, Dips, Bench Press, Military/Shoulder Press, Rows, Curls, Tricep Extensions.
Lower body ( "ditto" ) - Squats or Deadlifts, Leg Curls, Calf Raises, seated calf Raises, Leg extensions.
Also, I'm assuming from your post your more interesed in losing fat at this point. So do your cardio first, then your weight workout. People will tell you that's dumb becuase your iron pumping will really suffer. They are right, but you are trying to lose fat first, so you do the most important thing first - Cardio. Even if your benching suffers a bit it's worth it cause you are more focused on your goal. When you have just a little chub left to lose switch them around. But if you got more than 20lbs then Cardio first. And try to do lots of additional stuff to cardio. Basketball, walking, furious masturbating, swimming, etc. Always try to find something you can be doing, instead of focusin on what you "have to do". By the way, the first month or 2 at a gym kind of sucks, it's usually a little embarassing learning exercises when big guys there benching 400lbs and stuff, but stick with it. When you get to the point where your focusing on getting better, instead of not being as bad then going to the gym becomes the highlight of your day, it's not hard to go, it's hard not too.
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kireol
Guest
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Posted: 05/14/03 - 21:32 Post subject:
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muggy is right.
i'll add your fat = 70% what u eat, 30% gym
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Sutto
Sir Postalot
Joined: 18 Oct 2002
Posts: 1100
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Posted: 05/14/03 - 21:54 Post subject:
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best way to loose weight and get in fit, only eat in one place and no were else (table not bed/infront of tv ect...) get smaller plates/cups ect so you take less and don't pile food on, exercise and exercise, don't loose weight too fast because your more likely to gain it and add some on, your metabolic rate has to catch up with your body before you start eating a lot again but you will need to cut back a bit on what you eat, not much of what you eat unless you eat too much fast food or really fatty shit like candy ect.. if you follow that then you'll be good, but key is to exercise and cut back on what you eat. half the time your hungry its not really your body wanting food its your body wanting to relate what your doing to food and since you probably eat more than one place in your house the body will want food every time your at those places. that is all.
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Sabathius
RealPoor Guru
Joined: 11 Oct 2002
Posts: 2179
Location: San Angelo
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Posted: 05/14/03 - 22:01 Post subject:
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What Sutto said actually makes sense. What is the best way to get rid of this spare tire i'm working on. Sit-ups?
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kireol
Guest
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Posted: 05/14/03 - 22:06 Post subject:
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| Sabathius wrote: | | What Sutto said actually makes sense. What is the best way to get rid of this spare tire i'm working on. Sit-ups? |
diet pop or water (more water the better), no carbs after lunch, and cardio.
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sinrakin
RealPoor Master of Posts
Joined: 11 Oct 2002
Posts: 7044
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Posted: 05/14/03 - 22:20 Post subject:
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Situps/crunches don't make you lose weight around your waist any more than any other excercise - however many calories you spend doing crunches will burn that much fat from your whole body. And you don't really burn that many calories doing situps.
What it does do is strengthen/tighten up your abs, which tends to make you look thinner, even if you don't actually lose weight. It makes a nice accompaniment to doing cardio and eating less to actually lose the weight.
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Mogling
RealPoor Guru
Joined: 29 Dec 2002
Posts: 2451
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Posted: 05/14/03 - 22:32 Post subject:
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| sinrakin wrote: | Situps/crunches don't make you lose weight around your waist any more than any other excercise - however many calories you spend doing crunches will burn that much fat from your whole body. And you don't really burn that many calories doing situps.
What it does do is strengthen/tighten up your abs, which tends to make you look thinner, even if you don't actually lose weight. It makes a nice accompaniment to doing cardio and eating less to actually lose the weight. |
At one point I had a nice set of abs hidden under my gut ;p
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Nugjar Lives!
Luke Warm
Joined: 05 Nov 2002
Posts: 224
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Posted: 05/14/03 - 23:19 Post subject:
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a couple of things that help me (and some months I don't do squat exercise-wise, and am still in way better shape than I should be) are to always drink tons of water, and start small. Don't s***w with your carb/protein intakes your first week. It might actually be a good idea to not change your diet at all the first week or two that you start a new workout plan. Your body will already be going through shock. Drinking water will help you flush toxins from your bod, keep you hydrated, and in general help keep your tract clean. First couple weeks you start to work out, maybe cut back on sugars. If you are still with it 2-3 weeks later, then readjust your intake of carbs/protein, etc. If you try everything all at once, your body will get p****d, you will feel totally starved/denied, and you won't stick to it.
Start small, one or two changes every few weeks. Plan it out. Don't just cut things out of your routine, replace them with positive things. Don't just stop eating crap foods...when you feel the cravings for sugar, drop and do 20 pushups wherever you are. Or focus on your one day a week where you get to eat whatever you want. Or chug 12 ounces of water before you let yourself have something sugary. Or call Ofrah, your emotional support guide. It sounds silly, but I think it works. You can't just cut bad habits, you've got to replace them with good ones.
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compusmack
RealPoor Master of Posts
Joined: 15 Oct 2002
Posts: 6354
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Posted: 05/15/03 - 00:15 Post subject:
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Eat right, take vitamins, exercise. It's simple in theory, but hard in practice.
Eating right (tips): Reduce Pop/soda consumption or switch to diet pop. Water is your friend and fruit juices are good too if you dont drink too many. Avoid abusing fatty foods like cheese, salad dressings, fried foods, and greasy hamburgers. Be sure to eat three meals a day, but make them smaller in portion.
Identify your goals: Like others have said, do you want to add muscle or reduce fat? Pick one and exercise appropriately.
Get a good night's sleep when possible, sleep is essential to your health.
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Occulis
RealPoor Jedi
Joined: 11 Oct 2002
Posts: 13293
Location: Moral Relativity Central
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Posted: 05/15/03 - 03:02 Post subject:
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The misinformation is f*****g amazing.
Read a book. Or 10.
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Tempors
Can't Stop Posting
Joined: 16 Oct 2002
Posts: 512
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Posted: 05/15/03 - 03:55 Post subject:
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| kireol wrote: |
diet pop or water (more water the better), no carbs after lunch, and cardio. |
ummm diet pop means nothings.
most people actually get fat because how they eat(not always what they eat).
It's better to eat small potions though out the day. Then 3 big meals.
"chewing" your food helps alot(helps you're stomach as well)
And most important, don't drink ANYTHING while eating. Drinking while eating is bad. Drink after meal, slowly.
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Malodious
Toomuchtimeonhands
Joined: 02 May 2003
Posts: 991
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Posted: 05/15/03 - 04:09 Post subject:
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Thats interesting Tempors, just outa curiousity though, why not? (No hate, I really wanna know. Eh maybe i'll go look it up lmao.)
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Mugaaz
RealPoor Guru
Joined: 16 Oct 2002
Posts: 3576
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Posted: 05/15/03 - 07:09 Post subject:
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Sab, ignore everything everyone wrote here except me, kireol, and nugjar and you'll be fine. f**k sit ups, they are a waste of time. If you pinch your skin in front of the navel, and it is as thin as a piece of paper, AND you still don't have a well defined 8 pack, do situps, besides that it's a waste of time becuase there a lot more things you could be doing that are more efficient. Anything that your not doing for cardio is only being done for one of 4 possible reasons - Strength, Mass, Endurance, or Health.
Sit-ups doesn't place very well on there. Unless your an amateur boxer and need a strong stomach to take a hit, or have back problems, forget sit ups.
If you can swallow your pride, and commit yourself I will give you a surefire way to get a 4-6pack going. Go to an arcade, find a Dance Dance Revolution machine. Play 1-3 hours everyday until you can pass every 9 foot song, when you can pass 10 foot songs, congratulations if your face isn't horrible you can be an underwear model. From here your either done, or it's time to go build some muscle mass.
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Nahualli
RealPoor Master of Posts
Joined: 11 Oct 2002
Posts: 8461
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Posted: 05/15/03 - 09:19 Post subject:
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one of the things that I found when I changed my eating/exercise habits was that "3 square meals a day" is NOT the way to go.
-Nah-
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sinrakin
RealPoor Master of Posts
Joined: 11 Oct 2002
Posts: 7044
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Posted: 05/15/03 - 09:28 Post subject:
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Well, I agree in principle, but I still stand by what I said. Assuming you're in basically OK shape (i.e. not fat, but maybe an extra 10-15 lbs and you're starting to notice some love handles or a little bit of belly starting to barely hang over your belt), and it's been a couple of years since you actually worked out, ab excercises are probably the fastest way to look a little bit better if you don't have the time to do anything else.
If you spend two minutes every day doing crunches (30 upper body, 30 lower, 30 on each side) you'll basically lose no weight at all, since you're only burning maybe 10 calories a day doing it. But you'll still notice that you can tighten your belt an extra notch or two at the end of one or two weeks, and people will probably ask if you're losing weight. That one or two belt notches is about all you get, and it's no substitute for truly getting fit and losing weight. But if that's all you can do, it's better than nothing, and it's noticable.
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Entrerri
Rookie
Joined: 11 Oct 2002
Posts: 59
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Posted: 05/15/03 - 09:57 Post subject:
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Well, I myself personally went through a very big transformation, In high school about a year ago, I was probably about 60 pounds heavier then I am now, no muscle, a little b***h if you will..
My immediate results followed by a strict plan as follows:
I started doing cardio at LEAST 4 times a week, for at least 30 minutes, It is true that if you do cardio for over 18 intesne minutes your body starts oxodizing muscle mass for energy and you dont really gain muscle. But, The best way to lose weight and gain muscle, is to lose weight first, there's no doubt about that. You can't build heavy muscle and expect to lose alot of weight at a steady pace, Gaining and losing will take you alot longer then losing the fat, then gaining the muscle. It depends what you want first?
I myself took about 8 months to lose around 60 pounds, then started heavy lifting, After you lose a desired weight, you should drop down to maintaining cardio around 15 minutes , 3 times a week....
Also... If your really getting into it, I would recommened taking Xenedryn. It's a very good ephedrin supplement that assists in weight loss, very much so.
DIET:
Cut your carbs to mornings only, no carbs after 1:00 pm. Keep your meals consistant but smaller, at least 6 meals a day, of nice portions, chicken breast is your best friend. Stay away from salt, stay away from sugar. They are the un-holy alliance that will kick your fat asses progress way down. Drink water all the time, drink nothing other then water.
These are my only suggestions, P.S: if this is who I think it is (deroth) you know me IRL, call me sometime, I can give you pointers.
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Mugaaz
RealPoor Guru
Joined: 16 Oct 2002
Posts: 3576
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Posted: 05/15/03 - 09:59 Post subject:
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No Sinrakin it won't. There is no such thing as spot reduction, deal with it. There is no such thing as cutting either unless your talking about creating more definition by more glycogen storage. The only thing your doing when doing sit ups is making your stomach BIGGER , stronger, and building endurance. If you are trying to get a smaller stomach you are WASTING time by doing sit ups.
And don't give the "Not enough time to do anything else" spiel either. You do have enough time to do anything, if you choose to do something else over working out, then that means it's more important to you than working out. You can't have your cake and eat it too. If you choose to f**k your girlfriend instead of cramming for a final you can't say you "Didn't have enough time to study". Decide how things rank in your life and follow that. If being in shape is only worth 2 mins a day to you, I suggest you focus on nutrional habits only then.
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lotek
RealPoor Sensei
Joined: 12 Oct 2002
Posts: 1598
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Posted: 05/15/03 - 10:57 Post subject:
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The most important thing is to combine diet with excersise. If you eat cookies, drink leaded soda, and binge on alchohol, you wont loose fat (assuming your over 22 or so).
Combining a healthy diet (which is a whole religion amongst itself) with weight training drops the pounds.
I dont agree with doing cardio first. The best way to loose fat is to build muscle. Either switch off days of cardio and weight training, or do the weight training first and follow it up with short sessions (20min) of interval cardio.
The safest amount of weight loss is ~2lbs a week. A more realistic goal is ~1lbd a week. So you can map out how long it will take. People want to drop weight instanty, but a lot of people start getting to where they want to be in ~6 months or so. 6 months can seem like a long time, but its really not. And guess what? thoes 6 months are going to pass wether you like it or not.
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Mugaaz
RealPoor Guru
Joined: 16 Oct 2002
Posts: 3576
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Posted: 05/15/03 - 11:48 Post subject:
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The best way to lose fat is not to build muscle. The best way to lose fast is to lose fat. The best way to build muscle is to build muscle. They are synergestic but completly unrelated. The purpose of weight training when losing fat is to keep muscle. Only genetic superiors and chemically enhanced trainees can build large quantities of muscle and lose large quantities of fat at the same time.
Do the most important thing first all the time, not just in exercise. You don't fill your car with gas when the tire is flat.
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