Gym helps

[Pirate turtle the 11th]

Sup I need gym advice while going other the last couple of months has made a big difference. I still see people wondering around looking like they are from the front page of health, how the fuck do they do this is it down to protine shakes or something. (Also any idea for a routine i go to the gym roughly three times a week)

[FreeFocus]

What are your goals? Fat loss? Build muscle? Training for a sport? Any program you undertake will depend on your goals.

[Vladimir Innit Lenin]

Like free-focus says, depends on your goals.

Look at websites for tips:
www.bodybuilders.com (http://www.bodybuilders.com)
www.coopers-guns.com (http://www.coopers-guns.com)
and others. Can't remember the names but ask around there's a lot of common, good websites.

Whatever you do though, whilst training you need to mix resistance and cardio. Also keep in mind diet - you will achieve virtually nil if your diet isn't right. PM me if you want some more detailed advice.

[Pirate turtle the 11th]

What are your goals? Fat loss? Build muscle? Training for a sport? Any program you undertake will depend on your goals.

Fat loss , muscle building and kickboxing.

Seriously guys the help is much appricated

[Vladimir Innit Lenin]

You can't burn fat and gain muscle at the same time, aside from at the very beginningyou will see gains in both areas for a very short time, just because you are not used to exercise.

Choose one to focus on. Simply put:

Fat loss: Low cal diet, low on carbs, high on protein, veg, and fruit. HIIT cardio. Resistance training - high weights, as many reps as you can, short breaks inbetween sets.

Muscle build: High cal diet (3000 minimum, but realistically 4000-5000 for best gains), high protein diet (1g protein for every 1lb body weight), high carbs before workout (pasta, basmati rice etc.), cardio if you wish, resistance training - low reps and very high weights. Also research burnout sets/drop sets.

Eat well. Get lots of sleep. Good luck :)

[Ovi]

Get yourself a trainer and ask him. I've been to the gym for a few months and I intend to start again soon. There are 3 things you need to do:
- train hard. I mean when exercising make sure the last contraction in a series is indeed the last one you can bear. Take a break a do it again. And no more than 6 nor less than 3-4 repetitions in a series. Otherwise you build no muscle whatsoever or, in the latter, you risk injury.
- get some descent protein meal in the first hour after training. I'm not talking about rubbish protein bars, but something that is rich in protein and is absorbed quickly. For instance milk and poultry (or probably fish). Remember that the highest anabolism is just after your training so don't delay your meals
- get enough sleep. I've been told that this is crucial both by my trainer and by someone that goes to the gym for quite a while and is twice my weight :laugh:. I trust his judgment.

[Comrade Tiny]

A good program will focus on heavy compound exercises for no higher than 5x5 reps, don't fall into the bodybuilding myths of doing shitloads of curls or crunches, heavy squats + deadlifts will strengthen pretty much your entire body, so when combined with some benching + assistance exercises you've got it covered. Also food is REALLY important, if you're not getting enough calories/protein you wont see gains in strength or size.
Heres a basic 3 day split taken from this thread: http://www.sherdog.net/forums/f13/s-p-faq-please-read-436935/.
Three day Pull/Press/Squat split:

Day one: Deadlifts
Deadlifts 5X5
One or two deadlift assistance exercises
Upper body pull exercise (eg. BORs or pullups)

Day Two: Bench
Bench Press 5X5
One or two bench press assistance lifts

Day Three: Squats
Squats 5X5
Front Squats 3-4X6
Whatever ham/lowback/quad assistance you’d like, but keep it limited

[KC]

Edit

[Pirate turtle the 11th]

Will do KC :)

[KC]

Edit

[Le Libérer]

Oh yeah, carb cycling diets are great because they're basically low carb diets that don't fuck with your metabolism. They are also much easier to maintain than a simple low carb/no carb diet. It does this by breaking the diet up and differentiating your diet on a daily basis so that you're not stuck with having to stay away from carbs 7 days a week (which we all know sucks) and because of that it is much easier to follow than some torture diet where you're not allowed to eat carbs at all and completely fucks up your metabolism.

But I actually enjoy the low/no carb days the most because I love eating beef & veggies. :cool:
I lost 30 lbs cycling carbs and 4 hours of cardio a week with weight training 3 days a week. It works. And the good thing about lowering your carb intake is you dont get hungry or have cravings.

After I lost the fat I wanted, then I starting doing weight training to gain muscle. Muscle will boost your metabolism as well.