Another Gym/Workout Thread. (yawn)

Another Gym/Workout Thread. (yawn)

I think MistaK & trance_fan will probs be the biggest helps here.

Reet, if nobody has noticed I'm becoming a bit of a fat cunt since jacking in footy & not working on the sites anymore.

I joined the gym a few month ago & can count the amount of times I have been on one hand. All I seemed to do was wonder about having a go on any machine that was free then jumping in the sauna/pool.

What I am after is just a bit of advice on how to go about some sort of workout & tips on what days to do what & what meals I should be eating when etc, as all I ever eat at the minute is shite.

Only really after getting my fitness level back up to what it was, loosing the little beer belly i've got going on here & building my upper body (arms/shoulders) a bit as at the minute they resemble the wings of a chicken.

Any advice would be great, at the max I can get to the gym 5 times a week if that helps.

Cheers in advancio

as far as the fitness/ losing weight side goes, i would highly recommend downloading a great north run training scedule, its perfect, it starts off with small amounts of exericse and builds it up over a few months.

am sure if you type great north run training programme into google it will come up

Sound al have a look at that like, even on a treadmill I can barely last ten minutes without feeling ill lol

10 minutes??!!! i'd have been dead for 5 of them!

I go to the gym nearly every afternoon/evening mate, I've never underwent any strict diet or taken supplements etc... & I pretty much eat what I want, i've been at the same weight for about 4 or 5 years now.

I dont want to look like a meat head nor am I competing for any sport, I just go for the same reasons as you to keep the weight off & stay physically fit.
Most of my work out consists of Cardio, I live in New York so I'll take a gentle jog down to Tynemouth Gym which is just next to John Spence High school (roughly takes me about a 20 minutes). I class that as my warm up.

Get into the gym & I'll do 20 minutes Interval training on the Running Machine, this consists of:
10 minutes at 8.5mph.
Next 5 minutes at 9mph.
2.5minutes at 9.5mph.
then the last 2.5 at 10mph.

I'll then do 20 minutes on the Cross Trainer (the machine where your kinda skiing). I use the same principles as I do when im on the Running Machine in Interval stages, although this time I also adust the ramp incline every time I adjust the level im working out on.

It wrks out all in all i'll have done about 60 minutes CV so thats more than enough every day.

I'll then move on to strength & conditioning exercises. I never use weights I always get fit from my own body weight I.e: Press up's, sit up's, pull up's etc.... I use a swiss ball from time to time but only when the Gym is dead (as I feel like a cunt lol).

I do 4 repetitions of each exercise all at 25 reps.
25 sit up's (rest)
25 press up's (rest)
25 Pull up's (rest)
...then repeat 4 times.

Cool down & then stretch off, I either go for a light swim or use the health suit: sauna, steam room etc... then take a walk back up home.

I normally get down to the gym 5 nights a week, it doesnt always work out like that but id say if you can make it down at least 3 days out of 7 you should see a difference within about 6 weeks.

I am, I've advised him he can eat what he wants, no need to take supplements & can stay at a weight for a sustainable period of time... I then showed him how I do this.

Obviously you incorporate your own level of fitness & what you feel comfortable with into those basic guidelines.

Your level of self-discipline makes me sick

viva 37" waists

dont yous undo all the good work tho when you then go shovelling the finest columbian

Get in, a gym thread!!

Good post above actually, although it's a very different approach to what I like to do. But as they say, more than one way to skin a cat. If you like that sort of thing, go for it, but I couldn't be remotely arsed with that amount of cardio.

Cardio is pretty much essential though. I hate it, but I just do it anyway...at the minute i'm trying to split 50/50 weights/cardio, usually do about 25/30 mins on the cross trainer after weights.

From what you have said, sounds like you could do with cleaning your diet up. It's a bit clichéd but get on the chicken, wholemeal pasta, plenty of veg etc. If you are looking to lose weight, don't have the calories too high, but not so low as to not gain any muscle. Depending on how much of a "fat cunt" you currently are should dictate rough calorie intake. Eating smaller meals but more often is a good approach, better for the metabolism.

Don't waste money on supplements, but a good protein/carb shake after a hard workout is a must IMO. I'd reccommend PhD Synergy for an all in one solution.

Weights wise...it's important to not just think "well i only want arms and shoulders" - Do compound exercises...bench press, bent over row, squats etc - don't stand in front of a mirror doing 10 sets of bicep curls per session. This way it promotes lean gains as a whole, not just getting pop eye arms/disco muscles

I will see if i can find my hallowed newbies guide to getting fucking massive, and PM it to you.

It doesn't affect me mate, I am fairly disciplined (believe it or not lol) when it comes to stuff like this, I can take as many drugs as I want certain weekends & I'll still always drag myself down there Mon-Fri. I honestly think about the amount of drugs I do on occasions & that if I didn't have a gym routine id probably be a very ill lad!

Cardio vascular training 5 times per week is the minimum recommended for weight loss, you need to try and train for at least 30mins per day (bearing in mind it can take this long before your body starts burning fat).

Eating wise, of course try to cut out as much fat as possible and be careful on your carb intake. You will find that as you exercise your body will adapt and change it pallet, meaning you will want to eat the foods your body needs.

Weight training can also help weight loss, as lean body muscle burns more calories at rest. If you did weight training for 20 mins or so after your warm up, when you progress onto your cv exercises your body will have used some of its carbohydrate stores at the higher intensity weight exercises and will be more likely to turn to its fat stores for energy.

for the cv section there are 2 ways you can train. You can train in the fat burning zone which is at a low intensity (this way you have to train for longer durations) or you can train at a higher intensity for shorter durations. Its best if you aim for calorie goals instead of time to start off with.

remember the only way you'll lose weight is if you burn off more calories than you take in and you dont need any suppliments to lose weight

If you need anymore advice drop me a pm. I've got a good background in exercise, i've worked in gyms for years, i have a degree in sport and exercise and i'm currently working at Durham university which is an English institute of sport.

i do put my theory into practice

some wicked advice, will deffo take alot of this in. I'm about 13 1/2 - 14 stone which isn't too bad considering I'm near enough 6'1''. Just need to lose the slight beer belly I've gained in the last year & need to get back into football as I still have a burning passion for it but cant last 10 minutes on the pitch without feeling like I'm gonna have a heart attack.