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  1. #1
    Doctor106
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    Tips for WOrking out

    Hey everybody, let me set the scene of where i am. About, oh, 3 years ago i weighed about 200lbs or bordered it, i was a sophmore in high school. I decided to join wrestling, and bing bam boom i got pretty fit getting down to 145 during peak times of season. And i kept it off well. I drink nothing but water. Now it was from then that i began my pursiot in building muscle, for multiple reasons. And over the course of two years i got no where. I tried lifting till you give out got nothing, lifting heavy i could only do so much until i couldnt i could only pass a certain wieght.

    Also add to the fact that i prefer to go early in the morning, because i'm incredibly self concious. But lately ive been getting lazy. Its been about 4 months since i did any realy lifting program. And hell ive been getting lazy about my running.

    So that my story, if anyone would like to help in the areas id much appreciate it.

  2. #2
    Jasun
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    Re: Tips for WOrking out

    What are your goals?

    Weight loss or muscle gain? You want to be pumped or tight and compact and defined? Thin or beefy?

  3. #3
    Doctor106
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    Re: Tips for WOrking out

    well i seem to have alot of excess skin from the weight loss so i want to tighten everything up i guess. And i certainly dont want to gain weight again, that one of my goals, whihc conflitcs when people tell me you want to eat alot when working out. A good example of whatim sorta aiming for would be what lucas from COrbin Fisher looks like right now

  4. #4
    Jasun
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    Re: Tips for WOrking out

    Ok, time for realistic body goals, first. Do you even have the body type that CAN look like that?

    I mean, Lucas doesn't even look like that until the air brusher is done.

    A body like that requires a lot of weight training, cardio and discipline. As most people who post here know, I used to work for Fratmen. Ricky had that type of body, but he worked non-stop. He spent hours in the gym, ate high protein, low fat and lots of raw fruit and vegetables. He didn't stop and he had to spend a long time building the muscle that burned that fat while he did things like cardio, standing there and sleeping.

    If you don't have hours every day to dedicate to training, you're not going to get a body like that.

  5. #5
    Doctor106
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    Re: Tips for WOrking out

    yea, but a guy can dream right. And like i said i usualy do it in the monrings, i have like 3 days MWF. i could work out T Th but it cutting close to my monring class. But i dont really have a routine right now so its all up for change and adjust

  6. #6
    Jasun
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    Re: Tips for WOrking out

    I really started to see a big difference when I hired a trainer who saw what I was doing and what I wasn't doing. He was able to see how I moved and where I needed the most work. He right away saw what needed to be done and my workouts are now horrible and wonderful.

    But I could never have done that without him.

  7. #7
    Doctor106
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    Re: Tips for WOrking out

    hmm, well the school does have personal trainer. may look into that

  8. #8
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    Re: Tips for WOrking out

    Maybe the best thing for you is to talk to a personal trainer. Sometimes it's better to have someone motivate you if you feel lazy right now. Also, a certified trainer would help you achieve the goal you are looking for. I don't know if I'm much help since I just started my routine this week. Good luck.

  9. #9
    TheDavidoTenenbaum
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    Re: Tips for WOrking out

    Find a workout buddy. Ask one of your friends if they want to work out. Or find someone that is going after the same thing you are. It helps a lot to have a friend go with you, espeicially if your self concious.

  10. #10
    Kein Ayin Hara JUB Admin KaraBulut's Avatar
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    Re: Tips for WOrking out

    I second the trainer recommendation.

  11. #11
    Doctor106
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    Re: Tips for WOrking out

    their expensive though

  12. #12
    Doctor106
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    Re: Tips for WOrking out

    time to dust off my old thread

    One of my goals i want to attain now is a flater stomach (doesn't everyone?) So what are some good stomach and ab exercises, particularly one si can do at home

  13. #13
    FWear100
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    Re: Tips for WOrking out

    Quote Originally Posted by Doctor106 View Post
    time to dust off my old thread

    One of my goals i want to attain now is a flater stomach (doesn't everyone?) So what are some good stomach and ab exercises, particularly one si can do at home

    1. Stomach crunches on those big inflated rubber balls. And do variations like criss-crossing arms over chest and crunching or put arms behind back of head\neck.

    2. Resting legs up on a bed or bench and crunching up.

    3. Lay on your back and alternate with your knees reaching to the opposite elbow. Those are good!

    So many!!... lay off the sugar, fatty foods and do cardio! I run about 45 minutes a day on a treadmill and do the crunches.

  14. #14

    Re: Tips for WOrking out

    if you were a sophomore 3yrs ago, that probably makes you about 18 now so $ is probably limited for you

    if you can afford it, a personal trainer will help you around your weaknesses & get you on the best regimen - since you're young & $ is probably limited, you may be able to find one who will do an hour or two consult for you

    you need to put in ALOT more time than 3 days a week, most guys I know who are serious about their workout put in 3hrs a day 6 days a week & they get results, I know total slackers who lost like 50-80 lbs & now look nicely carved after 1 yr or so but they put in the time every day, day in day out

    FWear100 is right that diet & cardio is essential - get all the junk, fat & sugar out of your diet

    also, look for a workout buddy or just ask friendly guys at the gym for some tips - watch what other guys are doing too & if a guy seems friendly just ask a question or two - some guys really like that because by asking them you're complementing them, telling them you like how they look & want to look that way too

  15. #15
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    Re: Tips for WOrking out

    Hiya

    Unfortunately there isn't an exercise that allows you to loose fat on a certain part of your body. The only way to loose fat is keeping balance with your calories. As long as you burn more calories (i.e. energy) than you eat you're definitely gonna loose weight. Most of this weight is going to be fat but there is always a little amount of muscle and glycogen that is lost as well. You can work against muscle loss by exercising and going on a protein rich diet: meaning eating more meat and vegetables and less starch products like pasta or even potatoes.

    I think it is very difficult to get decent abs with the normal exercises as crunch. They are certainly good but not enough. The abs are there to keep your upper body stable. These are static actions of the muscles and you should also train the muscles with static exercising like raising your legs and keeping them up for a while. Another good exercise is the plank

    For your general workouts I think it is important that you do exercises with free weights that corresponds to natural movements of your body. Those free complex exercise are known to work best. Forget about machines for now and try to stick to the barbell and dumbbells.

    A workout could look like that

    Deadlift, 3x10
    Lunge 3x10
    Squat 3x12
    Chin up, 3x12
    Dumbbell row, 3x12
    Bench Press (barbell), 3x12
    Shoulder Press, 2x12
    Crunches, 2x15
    Plank 2x as long as you can hold.

    If you do this twice a week (not more!) while trying to increase the weight you should have success. If not your nutrition is fuck up: not enough protein, not enough calories.

    You can combine this with running - as long as you don't overdo it. I'm running marathon and can tell you that this kind of training definitely doesn't help in growing muscles

    For fatloss try Tabata exercises.
    Have fun, get hot

  16. #16
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    Re: Tips for WOrking out

    Quote Originally Posted by UnderBiCover View Post
    you need to put in ALOT more time than 3 days a week, most guys I know who are serious about their workout put in 3hrs a day 6 days a week & they get results, I know total slackers who lost like 50-80 lbs & now look nicely carved after 1 yr or so but they put in the time every day, day in day out
    That's just crap. Like this you'll over train and don't get any success. If one can do this the workouts are not hard enough and are more or less lying around in some exercise machine... Sometimes it makes sense to train let's say 4 times a week but then you have to follow a strict split plan which doesn't make sense at all for a beginner. I never got to know a person where I thought it would be ready for such a split training.

    Cheers

  17. #17
    Doctor106
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    Re: Tips for WOrking out

    Thanks guys, yea I think nutrtions has been one of the big down fals as to why ive gotten Nowhere. In the realm of food, is it better to actually have food for protein, or can a supplement do me any good. I used to take Muscle Milk in high school and i jsut ended up getting fluffy. I ucrrently use CYto Gainer but i dont think its doing anything.


    I'm also goign though laziness issues lately. I don't know if i mentioned it above, but i run and workout in the morning, around 6am, because well when your struggling with two 25lb plates on a bench when others are doing alot more, are around your age, and in a muscle range you want to be it does "wonders" for my self esteem.

  18. #18
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    Re: Tips for WOrking out

    I don't think that supplements can substitute a decent nutrition... maybe others have a different opinion on it. The only thing I think which can make sense are protein shakes (without any carbs, no gainer shit) and at a much later stage creatin monohydrate. All other supplements failed to proof the usefulness in scientific studies.

    It doesn't matter how big your weights are as long you give your max and train hard. There will almost always be people who are world better than you. That's life - get used to it.

  19. #19
    Kein Ayin Hara JUB Admin KaraBulut's Avatar
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    Re: Tips for WOrking out

    Quote Originally Posted by Doctor106 View Post
    Thanks guys, yea I think nutrtions has been one of the big down fals as to why ive gotten Nowhere. In the realm of food, is it better to actually have food for protein, or can a supplement do me any good. I used to take Muscle Milk in high school and i jsut ended up getting fluffy. I ucrrently use CYto Gainer but i dont think its doing anything.
    These expensive supplements are a waste of money. If you want protein supplementation, then egg and whey supplements (which are very inexpensive) are just fine. There are specific amino supplements that are helpful to the serious bo-dy-uilder but if your goal is to add mass and nourish muscle so that it grows, you don't need the $60 tub of chemicals.

    Quote Originally Posted by Doctor106 View Post
    I'm also goign though laziness issues lately. I don't know if i mentioned it above, but i run and workout in the morning, around 6am, because well when your struggling with two 25lb plates on a bench when others are doing alot more, are around your age, and in a muscle range you want to be it does "wonders" for my self esteem.
    Guys need to get over this idea that more weight is better. It's not a contest.

    There are lots of guys in the gym throwing around large amounts of weight who look like beached whales.

    When you go to the gym, you need to know why you're there. If your goal is to build, then you should plan your exercises and your weight levels before you get to the gym- otherwise you are just wasting your time.

    The goals for adding mass are much different that getting a beachbody. Do the exercise correctly with an appropriate amount of weight and feed your body properly- you will see results.

  20. #20
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    Re: Tips for WOrking out

    Oh I forgot. You should wait at least 1 hour after you get up in the morning before you lift heavy weights. Especially for the deadlift and the squat. The reason is that your intervertebral discs are still soaked with after you've been lying for a long time.

  21. #21

    Re: Tips for WOrking out

    Quote Originally Posted by Nephelauxetic View Post
    That's just crap. Like this you'll over train and don't get any success. If one can do this the workouts are not hard enough and are more or less lying around in some exercise machine.
    Quote Originally Posted by Nephelauxetic View Post
    If you do this twice a week (not more!) while trying to increase the weight you should have success.
    really, that's crap? what are your stats? I'm 36 with 6% bodyfat ratio, those are my abs in my avatar - I've been working out daily for more than 20 years

    you're trolling, right? I mean, get serious - two workouts a week and you think you'll get any decent kind of results? on what planet with special gravity is that?

    ever hear of cardio? how long you think that takes? five minutes? how does that work into your twice a week magic workout?

    I didn't say anybody had to lift 3 hrs a day daily, I said he had to work out more than 3 days a week

    the old expression is you have to put in the time to get the results - serious athletes put in hours every day

    Quote Originally Posted by Nephelauxetic View Post
    I never got to know a person where I thought it would be ready for such a split training.
    there's your problem right there - you don't know anybody who's really working out

    the original poster wanted results, you don't get results putting in two days a week

  22. #22
    Doctor106
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    Re: Tips for WOrking out

    oh i know that UnderBi, alot people who i talk to usualy workout maybe 5 to 6 times a week. But im shifting thigns now to workout 5 times a week which ill start next wekk, lift after running for 20mins or so

  23. #23

    Re: Tips for WOrking out

    Quote Originally Posted by Doctor106 View Post
    oh i know that UnderBi, alot people who i talk to usualy workout maybe 5 to 6 times a week. But im shifting thigns now to workout 5 times a week which ill start next wekk, lift after running for 20mins or so
    there you go buddy, looking forward to hearing about your successes, you have the right attitude

    if you are given a dream, you have the capability to make it come true

  24. #24
    JUB Addict Sultan's Avatar
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    Re: Tips for WOrking out

    Personal trainers are ridiculously expensive. I've been lazy about going to the gym too. Especially now that it's so cold outside and I never wanna leave the house.

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