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Post by Deleted on Jan 10, 2014 8:57:54 GMT -5
I've just gone to the gym in my school earlier this Tuesday after my lessons, and I want to continue doing so every Tuesday (its only open on Tuesdays). I'm really weak now, (BMI 16) can only do 5 push ups at one go, so I'll have to start building up. (Also to pick up girls ) Anybody here works out? If so, what do you usually do when working out?
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Post by Deleted on Jan 10, 2014 8:59:24 GMT -5
I usually use 2kg weights, moving on to 4kg. Can't believe how a friend could do 10kg with one arm.
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Post by Deleted on Jan 10, 2014 9:53:24 GMT -5
4kg of weight is a lot for you?! O.o hahaha wow
Anyways, I'll keep this short because I could go on forever, but there's 2 main things you need to do to increase strength and build muscle mass, resistance training and diet.
1) Resistance training
You don't even need a gym to do this. Gyms are for people who are already close to their maximum ability and want to do isolation exercises on complex/heavily weighted machines to get to athlete/body builder levels of performance. All you need to do are 4 basic compound body weight exercises, which include pullups, pushups, situps and lunges. Those will work all you major muscle groups. You have to do 3 sets of each exercise and in each set, you go until failure, resting 1 minute between sets.
You have to do this 3 times a week, Monday, Wednesday, Friday, and rest on the weekend. That schedule is REALLY important.
2) Diet
You have to have a macro nutrient ratio (in calories) of around 40% protein, 40% carbs and 20% fat. You also need to figure out what your ideal weight is, how many calories your body consumes per day, and then adjust your total calorie intake to meet those goals. Since you have an average BMI, you probably need to eat around the same amount of calories per day that you're doing now. Just adjust the macro levels to make sure you're getting enough protein/carbs to fuel your muscle growth. That macro ratio will also keep you lean.
Everything I said is important. You cant skip or skimp on any of it or you wont see increases in strength and you wont have huge muscles. Without proper diet, your body wont have the nutrients to build more muscle, which in turn wont make you stronger. Not doing resistance training on a proper schedule and/or doing the right exercises and/or not doing the right amount of reps wont work your muscles enough which wont make you stronger.
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Post by Deleted on Jan 10, 2014 10:02:27 GMT -5
Oh, you can find calculators online to calculate your nutritional needs.
Also, dont be lame on your exercises. I see people all the time not doing reps until failure (i.e. You have to go until you physically cant do another rep) or they'll skimp on the exercise itself. Like say you're doing a pushup, you'll only go a quarter of the way down and very quickly throw your body back up in the air. That does nothing for you. Look on youtube for proper form on all those exercises. Each rep needs to be slow (2 seconds per rep), and you have to hit the full range of motion (e.g. a pushup goes from arms fully extended to your chest hitting the floor) and have good form
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Post by Deleted on Jan 10, 2014 10:04:08 GMT -5
Thanks for the advice Mav. Appreciate it. Time to start tomorrow Yea 4kg is a little heavy for me, but I'm getting used to it now. Speaking of pull ups, my record was 1 1/2 ;ast time . I've not been doing much pullups lately though, usually I cycle (fast).
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Post by Deleted on Jan 10, 2014 10:17:03 GMT -5
Ooh.. I don't think I can make it with chest going down all the way, as of last time. I'll try again
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Post by Deleted on Jan 10, 2014 11:47:26 GMT -5
Well, your advice isnt wrong mav but it isnt the optimal way to do it. Proper strength training requires weights lifting weights. And soing reps until failure is in one way good enough. But to build in the most efficient way, that should mean you only do 6 or so reps. That's where you get the most hypertrophy of the muscle. But as Brad points out, 3 times a week is plenty enough to start building.
And the proper way of getting enough protein for building muscle is 1.5g/kg bodyweight. With training, your body will make better use of the nutrients and you may be able to lower protein intake. Just dont try and believe you can build muscle by eating all carbs. The amount of carbs/fat isnt that straightforward to say what you need. Protein is needed for your body to use the carbs and fat as energy. If you dont eat enough of it,your body will use your muscles as that converter and you'll never get bigger muscles. From what you describe, I take it you arent fit. Thin, yes. Fit, no. That fat, your body wont be very effective in transforming to energy. You might need more carbs to be not fatigue halfway through a session. But with how small you sound, you will have a pretty low kcal intake and will because of it, need more than 20% fat. And since I guess you're quite thin overall with that low of a BMI, you'll need it and wont have to worry about not losing weight. Lower fat intakes are good when trying to deff, but you are going to be building. Building for a long time and acquiring some extra fat will probably just do you good.
Im not against counting percentages, but it can be wrong to do it. First and foremost, no food is pure protein/pure carb/pure fat. Hence, it makes counting very hard work. Althou, it's hard work counting it anyway, but with some practice you will learn what more or less all normal/everyday foods contain. I could help you with it, taking into consideration every smaller nutrient that often gets lost in just looking at macro-level, as people trying to build (while eating veggies) might miss on some smaller stuff. I dont claim to know it all, and every individual is unique, but I do know some from my education. Or I sure hope I do.
And what'd I'd want to make sure before you start lifting anything heavy,is making sure you have proper muscle control and can execute simpler excercises without trouble. Ive lost count on how many big, bulky guys Ive made look like weak ass amateurs by targeting muscles not used that visible externally.
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Post by Travis "Zombie" Mihm on Jan 10, 2014 11:58:12 GMT -5
LOL. Guess they don't make them like they do in 'Murica.
In order to do what it sounds like you want to do, I think the most important thing you'll need is motivation and willpower. Beyond that, there are a plethora of types and ranges of workout schedules and diets that you can use. My two favorite sports are boxing and soccer, so I do not usually go hit the big heavy weights in the gym. My exercise (I haven't worked out in probably a month and a half AGAIN due to getting sick from work and then twisting the bejeezus out of my knee...) is almost entirely cardio. Saturday is my day off, Sunday is my heavy weight day, and Monday/Wednesday/Friday are my big cardio boxing/army PT workouts with Tuesday and Thursday being a light warm up, some jogging and a few acceleration exercises, and a cool down.
The diet/meal number and size/timing is pretty important too. I've got that all screwed up from working odd hours, but whenever my knee feels well enough to run on, I don't have to stay up 'til 3am finishing paints and analyzing data, and this sinus infection clears up, I will be going back to my sad boring healthy diet... ugh lol.
-Travis
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Post by Daniel B Johnson on Jan 10, 2014 11:59:59 GMT -5
Crossfit is the truth. You will get strong very quick. Also you will be very tired for the first month. lol
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Post by Deleted on Jan 10, 2014 12:29:36 GMT -5
Crossfit is just a dumbass name on varied training. And what you need to figure out is, what your goal is. Getting buff, cut out cardio altogether. Even if I as a physio wouldnt recommend it. If it's running, I have a plethora of programmes to follow which did wonders for me and are have some scientific base. But only after figuring out what you want, you can get proper advice.
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Post by Daniel B Johnson on Jan 10, 2014 15:14:01 GMT -5
Crossfit is just a dumbass name on varied training. And what you need to figure out is, what your goal is. Getting buff, cut out cardio altogether. Even if I as a physio wouldnt recommend it. If it's running, I have a plethora of programmes to follow which did wonders for me and are have some scientific base. But only after figuring out what you want, you can get proper advice. It is, but for someone that doesn't like to program my own workouts and just has a general goal of base fitness it works well for me. My wife is really big into it and wants to actually compete or train people. Also you do need both cardio and weights if you're going to get fit. Keep working on pullups (use a band if you are having trouble getting a couple of them back to back) pushups ect.. Also any sort of squats will help your legs and core, then you can start to look into Olympic lifts like Cleans and Snatches, which use just about everything. Just what ever you end up doing make sure that you enjoy it and that it fits into your life so you don't end up like Travis. lol
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Post by Deleted on Jan 10, 2014 15:31:01 GMT -5
I have nothing against the training form, I just hate the hype around it. I hate the uprise of every idiotic programme. Whatever works for each, but there are so much to consider for each person that the brain-washed freaks that promote the hell out of a certain programme are neglecting. I really dont feel like pointing everything out, but I do know what Im talking about. If there are one group of people that arent, it's personal trainers- that's usually what they call those promoting the different programmes. Not saying they arent good at motivating people, but if you look at what damage they can cause I have a pretty firm belief about those.
And you can more or less cut cardio out if you are planning to only build muscle. There are little proven effects that cardio gain you. Ans now Im talking proper cardio, not shorter bursts which are more or less anaerobic exercises. And to really build muscle, weights are required. Body weight are good enough before you have adapted the neural firing. Sure, being quite thin you can still use it, but to get the most out of your training, it's not going to net you the same result.
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Post by Travis "Zombie" Mihm on Jan 10, 2014 15:33:06 GMT -5
On that note, I HAVE gotten down to about 200lbs. Which is a pretty decent weight for me. I think even with an aggressive attempt to cut weight I'd probably have a hard time making IBA Light Heavyweight at 175lbs haha. And even then I'd still have to lose like 7 lbs to be at the lower end of that class. I am way more at home at a fit 185ish in Cruiserweight class.
So even though I haven't worked out much, I screwed up my knee, have gone through two sinus infections in the last 6 weeks, and I eat and drink like absolute shit, I've still managed to lose about 6 lbs in two months just from my job. Hopeful that next week I can at least start working out, and then slowly make some diet changes. I'm worried if I cut Monster AND beer out of my diet, the cumulative hangover and caffeine withdrawal will literally kill me.
-Travis
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Post by Deleted on Jan 10, 2014 15:45:49 GMT -5
Well, your advice isnt wrong mav but it isnt the optimal way to do it. Proper strength training requires weights lifting weights. And soing reps until failure is in one way good enough. But to build in the most efficient way, that should mean you only do 6 or so reps. That's where you get the most hypertrophy of the muscle. But as Brad points out, 3 times a week is plenty enough to start building. Yeah, my advice wasnt targeted towards a general person in a gym, it was targeted towards WeiHan which seems to be a beginner with very little muscle strength (no offense weihan lol) So there's no way he'd be in a position to be lifting more weight than his body weight, so using gym weights arent required. And since he only has access to a gym once a week anyways, then a doing a 'gym workout' with free weights/weight machine wouldnt make sense. Thats why I suggested doing body only exercises at home. It would take him a year or two before he'd be strong enough to 'need' free weights. But if he did have access to a gym 3 times a week, i'd recommend him doing 3 sets of 8-12 reps, starting at 8, and during the weeks increasing to 12 reps based on when he hits failure. Once you can 12 reps in 3 sets with no problems, then you increase your weight and go back to 8 reps...repeating the cycle. It's not until you get 'advanced', and can lift more than your body weight where you'll need to lower your reps to the 4-6 rep range, because at that amount of weight, you'll definitely be at the failure point in the 4-6 rep range. That slow progression of weight increase and repetitions will maximize gains while keeping you from injuring yourself.
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