Working out....

[Nutcase99]

Hi I just wanted to know what I should do to define the shape of my body more and do lose an inch off my waist. No I am not fat I only weigh 130lbs I just want a stronger and more defined body. So my questions are:

1) What kind of workout should I do? Run? Weight lift? something else?
2) What kind of foods should I eat? and which ones should I avoid?
3) Should I buy some of the nutrition drinks and shakes that GNC sells and stuff? or do something else? or do nothing?

Thanks

 

[nateholtrop]

Water

 

[RaoulDuke]

<< Hi I just wanted to know what I should do to define the shape of my body more and do lose an inch off my waist. No I am not fat I only weigh 130lbs I just want a stronger and more defined body. So my questions are:

1) What kind of workout should I do? Run? Weight lift? something else?
2) What kind of foods should I eat? and which ones should I avoid?
3) Should I buy some of the nutrition drinks and shakes that GNC sells and stuff? or do something else? or do nothing?
Thanks >>



1) Run, do intense cardio for 20+minutes, 3-4 times a week, or more. Lift, do the basic stuff though, don't go overboard, since you'll be running too.
2) Low fat, healthy stuff, it's pretty obivous.
3) I would say yes, get it from nutritionsource.com they give you great deals and free shake shaker bottle. I buy either EAS Myoplex, or Perfect RX, vannilla or strawberry and i mix it with fruit, it tastes great and fills me up for breakfast.

Remember to drink LOTS of water. always be drinking water.

 

[Nutcase99]

Cool!

 

[SuperCyrix]

Jalepeno poppers, potato wedges, and bacon. Bacon prevents hair lost ya know.

 

[Nutcase99]

Don't eat pork but ummm ok.

 

[The_Dude8]

super, where did u find this guy from?

 

[Nutcase99]

Find what guy?

 

[SuperCyrix]

The Tobacco company!

 

[Nutcase99]

Riiiiiight. Anyone have any USEFUL info?

 

[RaoulDuke]

<< Riiiiiight. Anyone have any USEFUL info? >>



What did i give you? A bunch of scrambled words?

 

[VRoOMdesigns]

130 lbs?

Unless you're really short, I don't know why you would want to lose a line off your waist. I'm currently in the process of trying to reach my ideal weight of 160 lbs. but gaining weight is one of the hardest things for me to do.

 

[Nutcase99]

RaoulDuke: No you gave me good info, but I have a few more questions like what kind of weight lifting should I do? How long should I work out a day? Or a week?

Thanks

 

[RaoulDuke]

it's only an inch.

 

[Jex]

Work out 3 times a week...

First, do 15 min or so of cardio to get your blood pumping.

Second, weight lift. Don't work opposing muscle groups on the same day (i.e. tricepts and bicepts). So 1st day do chest and tricepts, 2nd day do shoulders and bicepts, 3rd day do back and legs.

3rd, abdomen workout. Situps, crunches, curls, whatever works for you. Do a lot of these. They should hurt. Do abs every time you work out.

Finally, Cardio, low heart rate (don't go all out) for 40 min. Basic rule for cardio and burning fat is something like this... 1st 15 min is just warm up, 2nd 15 min is like 25% fat burning, 3rd 15 min is %50 fat burning and so on... Remember the lower heart rate is what you want for fat burning. Higher heart rates will strengthen your cardio system, but burn less fat.

This is a long workout. If you get too tired, or don't have the time, alternate the lifting and the extended cadrio on different days or something.

 

[Angrymarshmello]

Assuming you just want to get in shape and not become a male model of sorts, here's what I'd recommend:

- Cardio - do it about 2-3 times a week. Nothing major - just hit the treadmill, stationary bike, swimming pool, etc for 30-60 minutes to get your lungs and heart in shape

- Lifting weights - since you want definition, and I'm guessing you're just starting off, you'll want to work each body part once a day, 3 times a week or so. This is a good beginner plan designed to get your body adapted to lifting weights. Your body consists of your biceps, triceps, forearms, chest, lats, (upper back) traps, (upper back/lower neck area) shoulders, abs, lower back, hamstrings, quads, (thigh), and your calves. (That should be it)

http://www.elitefitness.co.nz/html/techniques.shtm#beginners

That's a good beginners workout - it doesn't hit the smaller areas like the lower back, traps, or the forearms, but most of those should get some work in the compound movements. (Like squats, bench press, excercises that work more than one body part)

- Nutrition - if you want to build muscle, you gotta up your protein intake. Get at least 1 gm of protein per lb of body weight (you'd need 130gm since you weigh 130 lbs), but if you're just going for shape its not too big of a concern. (Most beginners see results regardless of protein intake) Carbs give you energy but if unused, turn into fat. Just try to eat a healthier diet overall and you should be ok.

 

[ManSnake]

Get protein shake from gnc.

 

[RaoulDuke]

<< RaoulDuke: No you gave me good info, but I have a few more questions like what kind of weight lifting should I do? How long should I work out a day? Or a week?

Thanks >>



i told you, basic weight lifting, don't go with huge weights w/ few reps, get 3 sets in for each excercise you do. first set do 12 reps, second do 10, third do 8. If you're just looking to tone, do bench press, flys, bicep curls, triceps (whatever you prefer, machine or free weights), forearms, do sit ups, do some leg press. Really there's a lot taht you can do it's up to you, I'd say lift 3 times a week, and run at least that, it's always better to run in the morning, and run after lifting weights. drink plenty of water, of course not before you go running.

 

[Jex]

Forgot to mention... When lifting, if you're going for bulk, find the weight you can do 6 reps of... Not 5, not 7, 6. Do 3 sets of 6.

If you're going for tone, then 3 sets of 10.

And you get the most improvement or workout of your muscles in the last 10% or so. So those last few reps that you can barely do (or can't do all the way), those are the important ones you want to really push on.

Types of exercises...

Chest: bench press (flat, incline, decline), butterflies (machine, freewieghts, cables)

Tricepts: Those reverse curls or whatever, where you pull down on the cable. Or lift a free weight behind your head.

Shoulders: military press, or behind the head press. Lift hand weights straight in front of you or straight to the sides.

Bicepts: curls

Back: row, there's a machine for this. Sometimes the gym has other back machines. Lift bars straight up your torso.

Legs: Squats. Other machines.

 

[PG]

Go read everything you can from these sites:

cyberpump
naturalstrength
classicx
hardgainer

The Garage Gym Forum is pretty cool too.

For grip strength see ironmind,
The Grippage and the forum, Gorilla Hands' page, and Tom Black's page.

These people preach the same basic things: High Intensity Training.
It means brief, infrequent workouts, and they must be at a high intensity. 2 or 3 workouts a week are more than enough.
Also, the workouts should not be more than one hour. In fact, half an hour might be enough.
1 or 2 warm up sets are OK, but then do just one really hard set per exercise. Don't follow those steroid freaks in magazines like Flex who do 20 or 30 sets for each muscle. Those guys get big in spite of their silly workouts. The steroids allow them to have tremendous recovery ability, but average people will be overtraining if they try to follow that crap.

Here is a good workout. It is 2 times per week and works the whole body each time. As you will notice, it focuses on big exercises. That is important. It will add lots of functional strength.

 

[Urinal Mint]

RaoulDuke knows what he's talking about. Some finer points, however:

1. Eat your weight in grams of protein a day. i.e. if you weigh 130 now, take in 130g of protein.
2. Normally you should balance portions of carbs with said portions of proteins, but if you're trying to put on weight you might think about adding about 10% more in carbs to your diet. Don't go over board, because the stuff will just show up as flab and not muscle.
3. Don't lift weights and do cardio on the same day. You'll actually end up doing more damage than good here, since a lot of the time your body will resort to eating up muscle for energy after the fuel you've given it has been used up.
4. Like RaoulDuke, I also use Myoplex to bulk up and cut fat. Works great for me. I eat 6 times a day (3 of those meals are Myoplex shakes) to increase my metabolism (so I don't store up fat)

If you want more detailed help, try a book called &quot;Body For Life&quot; by Bill Phillips. I've used this book in my personal training, and in the past 2.5 months I've lost 40 lbs of fat and gained 10 lbs of muscle. Lost 4 inches on my waist (all of my old slacks and jeans fall off of me now) and I've been superpleased with the results. The book will cost you about $16, but I think the information it contains is worth way more than that to me now.

Best of luck, and in the immortal words of the Cajun: &quot;YOU CAN DO IT!&quot;



<<
1) Run, do intense cardio for 20+minutes, 3-4 times a week, or more. Lift, do the basic stuff though, don't go overboard, since you'll be running too.
2) Low fat, healthy stuff, it's pretty obivous.
3) I would say yes, get it from nutritionsource.com they give you great deals and free shake shaker bottle. I buy either EAS Myoplex, or Perfect RX, vannilla or strawberry and i mix it with fruit, it tastes great and fills me up for breakfast.

Remember to drink LOTS of water. always be drinking water. >>

 

[LordMaul]

An old thread...

I explained all this in another, older thread to HappyFace. Check it out....my posts are a short ways down.

 

[LordMaul]

<< Forgot to mention... When lifting, if you're going for bulk, find the weight you can do 6 reps of... Not 5, not 7, 6. Do 3 sets of 6. >>



If you can't do at LEAST 3 sets of 10, then the weight is too heavy. If you are doing 3 sets of 6 and it is easy, then you aren't getting anywhere.

 

[PG]

Forgot to mention... When lifting, if you're going for bulk, find the weight you can do 6 reps of... Not 5, not 7, 6. Do 3 sets of 6.

Haha, so if you do 5 or 7 you won't grow or something?

If you can't do at LEAST 3 sets of 10, then the weight is too heavy. If you are doing 3 sets of 6 and it is easy, then you aren't getting anywhere.

Haha, riiiight. http://www.cyberpump.com/hit101/brian023.html

Adam was a crumpled pile on the floor. He lay, flat on his back, gasping for every breath of air. I was allowing him a few seconds respite before I helped him over to the bench for his presses. He had just finished one set of full squats followed immediately by one set of trap bar deadlifts. ONE SET. No, that's not a typo. And while some of you who are reading this may be thinking &quot;That's not enough sets!&quot;, I assure you that Adam was thinking no such thing. His thoughts could probably be best summed up as &quot;I can't be dead! I hurt to much to be dead!&quot;

While he lay on the floor, struggling to grasp the water bottle I had given him, I said &quot;If we were volume trainers, I would have you do three more sets of each of those.&quot; Of course I was merely joking, but the look on Adam's face revealed little appreciation of my humor. &quot;No...Way...&quot; he breathed in reply. The thought of performing another two sets of the squat/deadlift combination he had just labored through was literally impossible to consider. It wasn't that Adam wouldn't do more sets. It was that he couldn't. His legs shook. His quadriceps burned. His lower back was barely strong enough to hold his torso erect. In a matter of two minutes, he had reduced the largest, strongest muscle masses in his body to quivering jelly. And those muscles weren't going to be recovered in five minutes, or an hour, or even a day. His body was going to need three - four days before he could even consider another set of this terrible twosome. One set had done more than enough.

The Cyberpump! web site is dedicated to strength training. It is, to be more specific, dedicated to the perpetuation of High Intensity strength training in its many guises. One of the defining points of HIT training philosophy is the use of one set to failure of exercise movements. This is not to say that all of HIT trainers throughout the world use only one set of each movement, but the vast majority do. The use of one set smacks of foolishness and diletantry to the mass media of weight training. &quot;One set?! That's for women, initiates, and the elderly!&quot;

It is the case, however, that the use of one intense set is a more than sufficient stimulus for the promotion of size and strength increases in the areas targeted by the movement performed. High Intensity training recognizes this truth and attempts to teach its use to any parties interested in efficient and effective exercise. The reasons why a trainee need perform only one set are many. Results are just one of them.

The research is in. Prior to his untimely death, exercise science researcher Michael Pollock finished one the most comprehensive examinations of comparative volume studies ever. The results his survey produced quickly made apparent that when one set of exercise is compared to three sets of equal intensity, the results produced are the same. There is no significant difference between one set to volitional failure and two or even three sets. The strength and muscle increases which will be produced will be the same. So the volume oriented trainers who decry one set as a less than effective training methodology are incorrect.


This isn't the whole article, there's more.

 

[Nutcase99]

Thanks guys!