Gym and Fitness Advice thread!

[Slog]

I thought there was a thread on this already but seems there is only one related to Ramzan workouts. So lets start a general thread.

To begin with I have a question about how to maintain your workout gains during periods when you are not frequenting the gym.

While in an ideal world you would want to be regularly working out throughout the year, every year, I have come to accept that this is something I just cannot do due to my habits and personality.

I can go crazy on fitness for 7-8 months, workout regularly 5 days a week for 2 hours each. Get lean and also increase muscle mass whatever but then I just reach a breaking point and stop doing it and quit cold turkey. For the first months or 2, there is no discernible difference but then the face fat starts coming in, start getting a bit of a beer belly and lose definition in the arms by the 3rd month or so. This continues for a couple of more months until I have an epiphany that I'm losing all my hard work. So I go back and the whole process starts again on repeat.

Now my main issue is that in this 4-5 month period I just cannot bring myself to go to the gym. The whole going to the gym and driving back is what I dread and has been an issue ever since I graduated from college and now dont have the university gym wthiin a 10 mins walking distance.

I am thinking of investing in some home equipment for basic weight exercise (dumb bells/free weights, bar, mat and maybe a pull up bar. What would you guys advise to buy assuming I have a limited budget but still reasonable amount? The aim is to use these in the period when I dont feel like or have the time to go to the gym.

Secondly what would be a suggested workout plan to maintain a lean figure (achieved through cardio) through these limited workout equipment? Is it even possible to initially lose fat through weight exercises? Or is cardio the only way as it has been in my experience. Its never a lot but I like to be lean. How does the science work. Mind you the diet is a typical Pakistani diet so not ideal.

Any other advice?

 

[Abdullah]

What advice for beginners who want to increase general fitness and get a better tone without getting to intense

 

[blackanhyellow]

There is no way to maintain gains when you stop working out for long periods of time. Even if you do small supersizes at home with some dumbells and pushups, you will still lose muscle mass because you wont be hitting all of the different muscle groups you were at the gym (atleast not with the same intensity).

You can slow down the loss of the gains by still consuming large amounts of protein. But even this can only do so much, you will still lose muscle mass fast.

 

[blackanhyellow]

What advice for beginners who want to increase general fitness and get a better tone without getting to intense

Lift heavy. Even if you just want to lose weight. Mix in a bit of cardio.

But if you are only doing cardio because you "just want to lose weight" it will obviously still work but it is not nearly as effective.

Most importantly eat clean (i.e. lean meats, veggies, etc..).

There is no secret formula it is all just pretty basic. Find a workout routine that works for you.

 

[11ShadyBrothers]

Lift heavy. Even if you just want to lose weight. Mix in a bit of cardio.

But if you are only doing cardio because you "just want to lose weight" it will obviously still work but it is not nearly as effective.

Most importantly eat clean (i.e. lean meats, veggies, etc..).

There is no secret formula it is all just pretty basic. Find a workout routine that works for you.

Can you suggest a workout routine for beginners? [MENTION=138463]Slog[/MENTION]

 

[Slog]

Can you suggest a workout routine for beginners? [MENTION=138463]Slog[/MENTION]

Actually I am not the best person for this because I dont follow a very structured plan usually.

But anyone who would advice would also need to know the goal. Do you want to lose weight? Are you thin so want to put some muscle? Do you want a toned body and lose belly fat and put some muscle on the arms etc etc.

Normally 20-25 mins of cardio (bike, elliptical, tread mill, rowing machine [BEST THING EVER IF PROPERLY USED] alternate), 2-0 30 mins of weight training focussing on different body parts every day (upper, lower)as well as 15 mins of exercises like lunges, push ups, crunches, sit ups etc work for me if I am not really focussing on anything specific and want to keep my time at the gym at an hour.

For me if I am in a state where I would say I am overall fit-ish and want a general workout, this works and I try to do it 4-5 times a week.

But ofcourse as I said you might have specific goals so different workout.

 

[Haroon786]

If you want to gain muscle :

Follow the stronglifts 5×5 program and eat plenty of protein daily and cut down on unhealthy food.

If you want to lose fat :

Do cardio, preferably treadmill or running, 2-3 times a week and in terms of a diet, only eat twice a day - once in the morning and once in the evening, drink a lot of water and limit sugar and fat as much as possible.

Whether you're lifting weights or doing cardio, it is vital that with each workout, you progress at a small increment each time, so that after a few workouts you begin to realise a difference in your physical capability and your body.

 

[endymion248]

If you are going to exercise at home, the cheapest way towards good fitness is to buy pull-up bars and rings. Do calisthenics along with yoga/pilates for stretching and running/biking outside for cardio.

 

[in_cutter]

My routine:

30-35min weights (light)
30min cardio. I find incline on the treadmill helped me burn fat.
...4-5 times a week. I avoid having large meals after 8:30pm

Weighing in at 70kg as opposed to 75kg at start of the yr.

 

[shaz619]

I thought there was a thread on this already but seems there is only one related to Ramzan workouts. So lets start a general thread.

To begin with I have a question about how to maintain your workout gains during periods when you are not frequenting the gym.

While in an ideal world you would want to be regularly working out throughout the year, every year, I have come to accept that this is something I just cannot do due to my habits and personality.

I can go crazy on fitness for 7-8 months, workout regularly 5 days a week for 2 hours each. Get lean and also increase muscle mass whatever but then I just reach a breaking point and stop doing it and quit cold turkey. For the first months or 2, there is no discernible difference but then the face fat starts coming in, start getting a bit of a beer belly and lose definition in the arms by the 3rd month or so. This continues for a couple of more months until I have an epiphany that I'm losing all my hard work. So I go back and the whole process starts again on repeat.

Now my main issue is that in this 4-5 month period I just cannot bring myself to go to the gym. The whole going to the gym and driving back is what I dread and has been an issue ever since I graduated from college and now dont have the university gym wthiin a 10 mins walking distance.

I am thinking of investing in some home equipment for basic weight exercise (dumb bells/free weights, bar, mat and maybe a pull up bar. What would you guys advise to buy assuming I have a limited budget but still reasonable amount? The aim is to use these in the period when I dont feel like or have the time to go to the gym.

Secondly what would be a suggested workout plan to maintain a lean figure (achieved through cardio) through these limited workout equipment? Is it even possible to initially lose fat through weight exercises? Or is cardio the only way as it has been in my experience. Its never a lot but I like to be lean. How does the science work. Mind you the diet is a typical Pakistani diet so not ideal.

Any other advice?

Doing weight lifting certain helps lose fat because it brings up your metabolism and the higher your metabolism you tend to burn more fat.

So typically do your normal weight work out (keep up the intensity, rest periods between 30-60) and once you have finished do some High intensity interval training for the cardio; you tend to burn so much more fat.

 

[shaz619]

Can you suggest a workout routine for beginners? [MENTION=138463]Slog[/MENTION]

Am eating a Zinger Burger with Fries with two medium pizza box's next to me

 

[blackanhyellow]

Can you suggest a workout routine for beginners? [MENTION=138463]Slog[/MENTION]

I am no expert, so you should probably consult a fitness trainer that can work out a plan for your specific needs.

I can tell you about my personal experiences though.

For example, when I first started working out, I knew nothing about fitness. I started following my friend's schedule even though he had already been working out for a long time. Needless to say I was not able to keep up and quit within no time.

If you are brand new to weight training (as in never worked out in your life), I would suggest working out your whole body 3-5 days a week for the first 4 weeks. This is what worked for me. Concentrate on compound excersizes (i.e. pushups, pullups, squats etc..).

Use these 4 weeks to get in the habit of working out. Also get in the habit of eating healthy. Drink lots of water and get plenty of sleep.

You should notice quite a difference in strength after 4 weeks.

Then I started hitting the gym after that. I felt my gym sessions were so much more efficient then before.

 

[Suleiman]

"Lean figure" can mean a lot of things in gym related/fitness terms, but in a general sense:

If you want to just lose weight, aka complete disregard for gaining muscle/losing muscle, then you can just straight up do 20-30 mins of cardio 5 times a week and eat less calories than you burn (no more than a 500 caloric deficit let's say as a benchmark).

If you want to build a little muscle as well, then I think you can either buy a set of dumbbells or even just a set of the bench with a barbell with weights, whichever is affordable for you, don't need both. Since you're a beginner at this, you will lose fat and build muscle at the initial stage, for about 5-6 months.

You can do something like 3 days lifting, 2 days cardio, or just 10-15 mins cardio at the start of every weightlifting session instead, depends on your body type in terms of how much cardio you need. When you are new at this, you can eat at maintenance (burned calories = calories consumed), and you will build muscle, ofc you'll have to change this approach a few months later.

IMO best weightlifting routine for a beginner from what I've heard is a full body split, so all the basic compound movements (bench press, shoulder press, squats, etc) every session for a few months so you learn the proper form, as all workouts are built around these basic movements. You can also target a specific area of your body throughout the week. Again, whatever works.

You'll find in weightlifting there is not one direct method, there are many ways to achieve the same goal. It's up to you if you want to learn through online articles etc or just use trial and error and see what works.

 

[PetroDollars]

cardio does not work for fat loss you really need to up the intensity and decrease your time to 5 minutes only, otherwise your just wasting your time as your body will adapt to your movements and stop burning fat.

I was quite fat a few years ago and for fat loss what worked for me was high intensity workouts and heavy weights. Going very heavy on squats is probably the best way to burn fat.

 

[Thivagar]

Lemon Water when you wake up and then again sometime in the evening goes long way. It reduces bloating. I wonder why I stopped.

 

[Poison]

If you are going to exercise at home, the cheapest way towards good fitness is to buy pull-up bars and rings. Do calisthenics along with yoga/pilates for stretching and running/biking outside for cardio.

This is pretty much the answer to OP. Find somewhere to do dips and pullups and you'll be ok.

 

[Zak_Fan]

If you are going to exercise at home, the cheapest way towards good fitness is to buy pull-up bars and rings. Do calisthenics along with yoga/pilates for stretching and running/biking outside for cardio.

Very good advice. It is probably the easiest and the cheapest way to go about it.

 

[LastManstanding]

Combination of burpees and rowing is the best way to lose fat.

 

[11ShadyBrothers]

Am eating a Zinger Burger with Fries with two medium pizza box's next to me

would love to do this workout every day.

Anyway. Went back to gym after a long time. Cardio is something i do normally (even when i am not gyming) as well as i like running. So did cardio and chest press, shoulder, lat pull etc. good stuff

 

[11ShadyBrothers]

"Lean figure" can mean a lot of things in gym related/fitness terms, but in a general sense:

If you want to just lose weight, aka complete disregard for gaining muscle/losing muscle, then you can just straight up do 20-30 mins of cardio 5 times a week and eat less calories than you burn (no more than a 500 caloric deficit let's say as a benchmark).

If you want to build a little muscle as well, then I think you can either buy a set of dumbbells or even just a set of the bench with a barbell with weights, whichever is affordable for you, don't need both. Since you're a beginner at this, you will lose fat and build muscle at the initial stage, for about 5-6 months.

You can do something like 3 days lifting, 2 days cardio, or just 10-15 mins cardio at the start of every weightlifting session instead, depends on your body type in terms of how much cardio you need. When you are new at this, you can eat at maintenance (burned calories = calories consumed), and you will build muscle, ofc you'll have to change this approach a few months later.

IMO best weightlifting routine for a beginner from what I've heard is a full body split, so all the basic compound movements (bench press, shoulder press, squats, etc) every session for a few months so you learn the proper form, as all workouts are built around these basic movements. You can also target a specific area of your body throughout the week. Again, whatever works.

You'll find in weightlifting there is not one direct method, there are many ways to achieve the same goal. It's up to you if you want to learn through online articles etc or just use trial and error and see what works.

Yeah. I am going total basic for now. Use HIIT when it comes to cardio.

 

[Zak_Fan]

So, I saw in a BBC documentary that 90 second HIIT twice a week in many ways is more effective than your usual hour long daily jogging. How true is it?

 

[CricketCartoons]

So, I saw in a BBC documentary that 90 second HIIT twice a week in many ways is more effective than your usual hour long daily jogging. How true is it?

I think jogging or any cardio is a waste of time. Better to do strength exercise so that your body is burning calories even when you are asleep.

 

[Zak_Fan]

I think jogging or any cardio is a waste of time. Better to do strength exercise so that your body is burning calories even when you are asleep.

This is exactly what it said. Push your muscles to the point of collapsing often and it works wonders to your overall health.

As for cardio, I think it is important too, but it's sole purpose shouldn't just be to burn calories. It gives your heart a good workout and that's the primary benefit, not weight loss.

 

[CricketCartoons]

I recommend hill sprints. You run up a steep hill as fast as you can, rest and then do it again, repeat until you can't do any more. You get a great cardio workout and a strength workout for your lower body and core at the same time. Say goodbye to you chicken legs!

But this also makes your gluteal muscles grow and then people pass comments on the abnormal size.

 

[Poison]

Judging others on what they wish to train is just another example of how ego-driven the majority of gym-goers are. Live and let live, judging others only serves to reflect on your own character.

Good tip re hill sprints .. not sure they get rid of chicken legs though, I've only ever seen solid results in terms of size when I've been on a routine with heavy squats and deadlifts at least once a week.

 

[Poison]

Depends from what perspective you're looking at it from. HIIT twice a week definitely would be as effective (if not much more) than the regular jogging in terms of fat loss .. although unsure about the 90 seconds lol, would need to see that study to confirm but it sounds ludicrous. Consistent daily exercise however I think would easily be more beneficial in terms of improving your cardiovascular health.

 

[Slog]

Thanks for the Advice/ideas so far

 

[PetroDollars]

So, I saw in a BBC documentary that 90 second HIIT twice a week in many ways is more effective than your usual hour long daily jogging. How true is it?

seach for tabata and read the studies by dr.tabata, it was proven by him.

WARNING: its not for the weaklings, and can give you a heart attack if your in a very bad shape. On the plus side it will kill fat like a nuclear bomb let loose in your body.

 

[in_cutter]

I recommend hill sprints. You run up a steep hill as fast as you can, rest and then do it again, repeat until you can't do any more. You get a great cardio workout and a strength workout for your lower body and core at the same time. Say goodbye to you chicken legs!

I do hill walk on treadmill for 30min....believe me...I sweat buckets. Has more effect than a 45min run.

 

[Syed1]

I do HIIT sprinting for 15-20 mins (1 min sprint, 1 min walk) and then on the barebell I do deadlifts, power cleans and bench press, four sets each.

That has been my workout for the last 2 years 2-3 times a week, and I have a well defined body.

Total workout time is 45-60mins.


A working man cannot dedicate 2 hours to the gym.

 

[endymion248]

There's another thing that could work well for you, it's called the movement workout. It is basically getting fit using things that are already at your disposition. It has been swiping all over California since this summer and it seems that more and more people are realizing that ''GYM'' stands for ''Give-up Your Money''. It is spear-headed by a childhood friend of Steve Jobs, Jack Garbarino, who is really an inspirational person on the same level as Schwarzie and Dwayne Johnson.

http://www.themovementworkout.com/

 

[endymion248]

Here's the book on amazon. As you can see, it's the best reviewed fitness book out there.

http://www.amazon.com/gp/product/1517159393?*Version*=1&*entries*=0

 

[Diffusion]

Eat less when you stop working out obviously. The reason you're getting fat is because your metabolism is lower when you don't workout, so your body needs less energy.

You will still lose muscle mass though, but not a noticeable amount unless you're pretty huge.

 

[Diffusion]

And I see no reason to workout more than 3 times a week. It's probably why you lose motivation, because you overtrain yourself during that time and make it like a chore.

Lift 3 times a week. Play a sport you like another 1-2 times a week. Always good to take a week off every 3-4 months and de-load to refresh your mind.

 

[Mahmood101]

Is protein shake safe?


Sent from my SM-G900T using Tapatalk

 

[Jabo]

Is protein shake safe?


Sent from my SM-G900T using Tapatalk

yes. lol

just full of sugar and rubbish

get a decent quality one or just buy whey protein and make your own

 

[Mahmood101]

yes. lol

just full of sugar and rubbish

get a decent quality one or just buy whey protein and make your own

Would it really help a skinny guy like me?

Sent from my SM-G900T using Tapatalk

 

[Slog]

Here's the book on amazon. As you can see, it's the best reviewed fitness book out there.

http://www.amazon.com/gp/product/1517159393?*Version*=1&*entries*=0

Thanks. Will have a look at this today

 

[Zak_Fan]

Would it really help a skinny guy like me?

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If you workout hard enough, it will.

 

[proud_pakistani]

My advice for people starting out to go on bodybuilding.com. There are plenty of workouts available to suit a particular body type and for achieving goals. I think the best one on it is the Kris Gethin workout for someone who wants to get lean as well build muscle. Lee labrada workout is also good.

While it is great to get a trainer it is very hard to sustain them because it is costly. I would only tell someone to use a trainer for perhaps 10 sessions in the very beginning so that they know the correct form and balance while working out.

As for protein shakes. I used to have whey, either optimum nutrition (vanilla) or ISO-100 (cookies n cream). ISO is best in terms of taste. Some who are looking to gain, on days of working out should have casein protein in the night before bed. It can help to bulk as I have seen some poster above asking about how a skinny guy should go about things.

For now I am not exercising though as I just recently had an appendix surgery and have been told not to workout till December but hope to get back right after it.

 

[Bhaag Viru Bhaag]

My advice for people starting out to go on bodybuilding.com. There are plenty of workouts available to suit a particular body type and for achieving goals. I think the best one on it is the Kris Gethin workout for someone who wants to get lean as well build muscle. Lee labrada workout is also good.

While it is great to get a trainer it is very hard to sustain them because it is costly. I would only tell someone to use a trainer for perhaps 10 sessions in the very beginning so that they know the correct form and balance while working out.

As for protein shakes. I used to have whey, either optimum nutrition (vanilla) or ISO-100 (cookies n cream). ISO is best in terms of taste. Some who are looking to gain, on days of working out should have casein protein in the night before bed. It can help to bulk as I have seen some poster above asking about how a skinny guy should go about things.

For now I am not exercising though as I just recently had an appendix surgery and have been told not to workout till December but hope to get back right after it.

I think Kris is the same guy who worked with hrithik.

 

[dashing_man]

[MENTION=132752]endymion248[/MENTION] [MENTION=136729]Suleiman[/MENTION] [MENTION=46929]shaz619[/MENTION]

I have been working out on this. I can't find the time to Jog because of my hectic work schedule. I heard that this count as weight lifting and weight lifting burns your fat a lot quicker.
Please recommend how and what should I do with this

I'm near 110 Kg

I need to gain muscle as well as fat reduction. waiting for ya'll advice

 

[11ShadyBrothers]

[MENTION=132752]endymion248[/MENTION] [MENTION=136729]Suleiman[/MENTION] [MENTION=46929]shaz619[/MENTION]

I have been working out on this. I can't find the time to Jog because of my hectic work schedule. I heard that this count as weight lifting and weight lifting burns your fat a lot quicker.
Please recommend how and what should I do with this

I'm near 110 Kg

I need to gain muscle as well as fat reduction. waiting for ya'll advice

FATTY!

 

[dashing_man]

FATTY!

advice mangi hai, Bisti nahi

 

[Slog]

[MENTION=132752]endymion248[/MENTION] [MENTION=136729]Suleiman[/MENTION] [MENTION=46929]shaz619[/MENTION]

I have been working out on this. I can't find the time to Jog because of my hectic work schedule. I heard that this count as weight lifting and weight lifting burns your fat a lot quicker.
Please recommend how and what should I do with this

I'm near 110 Kg

I need to gain muscle as well as fat reduction. waiting for ya'll advice

How tall are you if you don't mind? No worries if you don't wanna share.

I'm 5'11 and 69-70 kg. Funny thing is when I'm fitter my weight is higher than this. Right now I am out of shape and look it but weight is lesser

 

[dashing_man]

How tall are you if you don't mind? No worries if you don't wanna share.

I'm 5'11 and 69-70 kg. Funny thing is when I'm fitter my weight is higher than this. Right now I am out of shape and look it but weight is lesser

i'm also 5'11 and same here. my back used to ache when I walked for more than 20 minutes or sit straight for 30 minutes. I've been doing this for 6 months now and into 2 months my back aching was gone and I felt really good. but my weight is pretty much the same. Some people say I look more stocky now

 

[Slog]

i'm also 5'11 and same here. my back used to ache when I walked for more than 20 minutes or sit straight for 30 minutes. I've been doing this for 6 months now and into 2 months my back aching was gone and I felt really good. but my weight is pretty much the same. Some people say I look more stocky now

cardio is a must. Just do it on a stationary bike or something. Rowing machine would be ideal but they are not available anywhere.

 

[dashing_man]

cardio is a must. Just do it on a stationary bike or something. Rowing machine would be ideal but they are not available anywhere.

i guess I have to start that. any belly fat reducing tips ?

 

[Suleiman]

[MENTION=132752]endymion248[/MENTION] [MENTION=136729]Suleiman[/MENTION] [MENTION=46929]shaz619[/MENTION]

I have been working out on this. I can't find the time to Jog because of my hectic work schedule. I heard that this count as weight lifting and weight lifting burns your fat a lot quicker.
Please recommend how and what should I do with this

I'm near 110 Kg

I need to gain muscle as well as fat reduction. waiting for ya'll advice

Weightlifting can burn fat a lot quicker, it all depends on intensity. Of course if you are just starting out, then your intensity will not be that high because you can't lift as much. But this is still a good set of machines, idk if yours came with a guide or not.

Still, I wouldn't recommend only using this machine for your sole source of exercise, it is recommended to have a mix of cardio and weights. If you want to build muscle, then obviously more weights than cardio. Even 10-15 minutes is good.

For starters you can do lat pulldowns with this, there are quite a few guides online with a list of exercises you can do with this thing.

Take my advice with a pinch of salt, been only taking lifting seriously for 3-4 months now.

 

[dashing_man]

Weightlifting can burn fat a lot quicker, it all depends on intensity. Of course if you are just starting out, then your intensity will not be that high because you can't lift as much. But this is still a good set of machines, idk if yours came with a guide or not.

Still, I wouldn't recommend only using this machine for your sole source of exercise, it is recommended to have a mix of cardio and weights. If you want to build muscle, then obviously more weights than cardio. Even 10-15 minutes is good.

For starters you can do lat pulldowns with this, there are quite a few guides online with a list of exercises you can do with this thing.

Take my advice with a pinch of salt, been only taking lifting seriously for 3-4 months now.

can you link me a video for this machine. I've been doing like 30 chest press, the 30 leg pulls while sitting, 30 pushing both bars forward while sitting, then pulling both bars while standing 30 times and then pulling the top bar while sitting (i think it helped me with my back). Sorry for not correct terminology.

I'm on level four on the weight slots.

 

[dashing_man]

the last one I mentioned it lat pulldowns, just googled them

 

[endymion248]

Thanks. Will have a look at this today

Wait, are you really going to buy it? It's actually a hoax from the show Nathan for you S03E03.

 

[Slog]

Wait, are you really going to buy it? It's actually a hoax from the show Nathan for you S03E03.

Haha I haven't opened the link yet. On phone. Was planning to go through your post on the laptop later.

So you're trolling

 

[endymion248]

Haha I haven't opened the link yet. On phone. Was planning to go through your post on the laptop later.

So you're trolling

It's a pretty good troll though. You should watch the episode...

 

[ChachaCricket]

Is protein shake safe?


Sent from my SM-G900T using Tapatalk

Nope.

 

[ChachaCricket]

It's a pretty good troll though. You should watch the episode...

Hehehe got 'im.

 

[ChachaCricket]

[MENTION=132752]endymion248[/MENTION] [MENTION=136729]Suleiman[/MENTION] [MENTION=46929]shaz619[/MENTION]

I have been working out on this. I can't find the time to Jog because of my hectic work schedule. I heard that this count as weight lifting and weight lifting burns your fat a lot quicker.
Please recommend how and what should I do with this

I'm near 110 Kg

I need to gain muscle as well as fat reduction. waiting for ya'll advice

Big ting, bike to work then.

 

[proud_pakistani]

I think Kris is the same guy who worked with hrithik.

Yes same guy. His videos on bodybuilding.com are fantastic. He goes through the entire workout with u. It's a 12 week program and if u follow 80% of wat he says u will see good results.

 

[Mamoon]

Mental workout is more important than physical workout.

 

[Jabo]

Would it really help a skinny guy like me?

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What?

IF you want to bulk up then the only thing you can do is eat and work out (weight lifting)

Weight gainers help a lot because a serving has something like 800 calories in them and easy to make, 1 in the morning and 1 at night and eat 4/5 big meals a day every day for a few weeks and you'll put some weight on, wont be all muscle obviously

 

[PetroDollars]

You need to workout and create the demand in your muscles for protein otherwise it just wouldn't work, i take 40g protein and 5g creatine after every workout but lift heavy, also you will need protein before bedtime as your muscles are built when your sleeping, don't fall for the crap like cassein though you will need to eat protein like meat as you want it digested slowly.

I only take whey, creatine post workout and AAK, Beta Alanine, caffeine pre workout. Dont waste money on preworkout drinks, there a rip off and filled with fillers, make your own for a fraction of the cost.

 

[Diffusion]

Anyone else take pre-workout to study? It's amazing.

 

[PetroDollars]

Anyone else take pre-workout to study? It's amazing.

errrrr..... NO, you are just wasting money if your using it for study, thats the caffeine you are feeling. Buy nescafe from lidl and it will do the same thing.

 

[Diffusion]

errrrr..... NO, you are just wasting money if your using it for study, thats the caffeine you are feeling. Buy nescafe from lidl and it will do the same thing.

Anyone who's taken old school Jack3d or Craze knows it's more waaaaay more effective than just caffeine. C4 is the same now. The concentration and focus you get, you'll never get from caffeine.

 

[dashing_man]

anyone done this challenge

 

[JaDed]

Mental workout is more important than physical workout.

The motivation for both are different i suppose.In a study published when the incentive for the job that requires mental strength were increased people got more stressed and it lead to lower efficiency ,opposite results for the ones that require physical effort people put in more physical effort to gain additional incentive.

I'm guessing the same applies for workout as well ,patience to do a puzzle or crossword is much more than a daily workout talking from personal experience.

 

[Diffusion]

Had to drop 120kg during a squat today. Pretty embarrassing as the noise makes everyone look at you, and think what the hell is this guy doing when in reality I can squat it for reps. Was a very bad idea anyway, I was still sore from deadlifting a few days ago.

So top tip, keep your deadlift and squat workouts on the opposite ends of the week (i.e. Monday & Friday).

 

[Madplayer]

i changed my lifestyle a little. Ate less junk food , stayed a little more active throughout the day. I dropped 20kgs. from 90 kgs i have reached 70 kgs in 1 and a half years. No hard workout, no crash dieting, nothing extreme.

 

[Thivagar]

i guess I have to start that. any belly fat reducing tips ?

high intensity interval training. It worked for me, started seeing result then quit for no apparent reason in the middle

 

[dashing_man]

high intensity interval training. It worked for me, started seeing result then quit for no apparent reason in the middle

i did P90X3 for 2 straight weeks. it was working really good for me, I was feeling more energetic but some how I stopped it and it made matters worse for me.
I've read that if you stop a workout plan, then you will gain more weight in a short amount of time and it did happen. I was around 95-100 and after a month I was like 110-115

 

[dashing_man]

i changed my lifestyle a little. Ate less junk food , stayed a little more active throughout the day. I dropped 20kgs. from 90 kgs i have reached 70 kgs in 1 and a half years. No hard workout, no crash dieting, nothing extreme.

a lot of that has to do with metabolism. You have a good metabolism and that's why you got to reduce that much weight

 

[Nastradamus]

Any opinions on whether to take creatine pre or post workout?

 

[Sandeep]

Awesome thread [MENTION=138463]Slog[/MENTION]

Keep the good advises coming!

 

[Diffusion]

Any opinions on whether to take creatine pre or post workout?

Doesn't make a difference.

Take 5g a day and it will take your muscles about a month to saturate on it - or take 10-15g a day for 7-8 days to speed up the process. Then you just need 5g per day, to maintain the saturation.

 

[Thivagar]

i did P90X3 for 2 straight weeks. it was working really good for me, I was feeling more energetic but some how I stopped it and it made matters worse for me.
I've read that if you stop a workout plan, then you will gain more weight in a short amount of time and it did happen. I was around 95-100 and after a month I was like 110-115

Well I actually gained weight as well, I'm much more fatter than ever lol. I'll be starting to go gym again starting today with my friend. He takes fitness seriously, so this should be good. Im expecting realistic results and not expecting some 8 pack in 8 weeks BS

 

[walashi]

Im 170cm, 60kg. I don't go to gym but I'm planning to, any advice on starters?

 

[PetroDollars]

Im 170cm, 60kg. I don't go to gym but I'm planning to, any advice on starters?

Depends on your age, you seem skinny, will need a bulking plan.

Use the ones by Mark @ http://www.musclehack.com/targeted-hypertrophy-training-tht/

I started at 60kg too, 12 months ago, now im 65kg added muscle and dropped body fat by 6%

 

[anuk]

anyone done this challenge

is this in one set? no way i can do 200 crunches in one set

 

[dashing_man]

is this in one set? no way i can do 200 crunches in one set

it says Day so you can take breaks I assume

 

[Nastradamus]

Doesn't make a difference.

Take 5g a day and it will take your muscles about a month to saturate on it - or take 10-15g a day for 7-8 days to speed up the process. Then you just need 5g per day, to maintain the saturation.

Yea ive been taking 5g a day for about 2 months. Is there a certain period of time after you should stop taking it for a bit and then restart or just keep going with 5g a day?