The anthems Health And Fitness Thread

I've just joined at City Gym today on Light Square...

I've decide to get fit, loose some weight and get some muscles (well hopefully)...


I was wonder what other people have done, suggestions, experiences, etc, etc

This post has been edited by Oldskoolie: Sep 21 2006, 07:32 PM

i do two times a month i usually go round delphin island in west lakes good fun

do u also come out "Hung" like a horse?



I think it's the smoking...

Me me!!!! Dancing is THE best exercise ever!! In the UK, I was out dancing 2 - 3 nights a week and walked/tubed most places - I have a photo of me at Gatecrasher Summer Sound throwing my hands up in the middle of a crowd and I look AMAZING (if I do say so myself!!)

I agree with SMP that incidental exercise is best - I used to be a sales rep for a wine company & was always lugging cartons of wine around & jumping in & out of the car. Never needed a gym membership then - but now that I'm desk-bound, I need to find time to be active. I never realised the importance of diet until recently either - I've changed my eating habits on the advice of my naturopath and feel so much healthier & have lost most of the "spare tyre" with only a little extra exercise. She weaned me off excess sugar & coke (a-cola ) and I actually now feel ill if I eat too much sugar!

Mich - I want you as my gym buddy!!

You what? 14kgs? Thats not good dude....

Most I've done is 5 kgs over a 5 day bender, and never again. I was sooooo sick it wasn't funny.



At the moment, I'm contemplating some form of martial art, or kickboxing, but have no idea what/where etc

Can anyone make any suggestions on this?

which gym you go to?

Flinder Uni Muay Thai, theres a few girls there, including an Australia Women's Champion

*stab* *stab* *stab*

hey you mentioned kayaking

here is pretty good link

http://www.adventure-kayak.com.au/


Also at Mannum there is a place that you can hire kayaks, canoes by the hour for about 10- 15 dollars/ person. This is a good way to see if you really like this



This post has been edited by spacecadet: Dec 22 2005, 05:44 PM

Kendo sounds cool. I am pretty sure that adelaide & Flinders uni run kendo sessions!

Hi Paul a few suggestions to keep you on track with your goals and stick to this based on some personal experience. I am by no means a fitness freak & would much prefer to sit on my behind than exercise.

Find someone to go with. It is easier to commit if you have someone to train with. You also need to commit to 2- 3 times per week.

Add some simple extra activities into your daily life. So on days you dont go to the gym go for a half hour walk, or get off the bus 2 stops earlier.

Is the gym close by to where you live or work? It shouldnt be more that 20 minutes away from you because you just wont go.

Try different things until you find something that you like. I hate team sports mainly because I have a serious lack of co-ordination or ability. I have found things like cycling or swimming for me are far better.

Chart your success on a weekly basis so that you can see that you are improving.

Watch what you eat. You dont have to go nuts on this but more activity can increase your desire to eat more food. Try wholemeal breads or fruits etc for brekky. Also a big killer for me is a night on the town ( yes Coopers is particularly high in calories 135 calories/ 375 mls) and also to top it off the end of the night usually means a Yiros or a burger from Hj's.

This site is pretty good
//www.fitsmart.com you dont need to sign up for membership but you can use the calculator to work out your daily calorie intake base on your height & age. eg a 6ft2 30 year old male is approximately 2000 calories a day. The food database also can give you an idea on what foods have in the way of calories & fat content.

Drink lots of water as it helps overall


So good luck !!

BWHAAHAA!

I should join a gym, or ride to work or something before it gets harder to lose weight. I wanna be buff like Paulnold Hamonznegger. I have considered jioning city gym, but too many fudge packers for my liking... I have nothing against them, i just cant wear my pink spandex unitard in there and feel comfortable.

Fitness First has opened a large gym on the corner of currie and king william. Im thinking that may be the place to go... pricey but close to work!

Good luck paul!

How many calories in an average persons neck?

Im fat, but what ever I try in losing weight, nothin seems to work!

This post has been edited by Nessa: Dec 23 2005, 01:48 AM

probly coz you don't stick at it long enough... most people give up coz they don't see results as quickly as they'd like to.. and end up putting more weight on coz they don't care about there diet.

going for my first run since enchanted weekend today, should be interesting to see how my knee goes after tuesday night... damn brick walls...

see you in hospital!

lol... take it easy buddy!!! I have a stuffed knee as well and I've learnt the hard way not to push it... fluid drain or reconstruction anyone???

ouch, i think mine is just bruised, running with a mate so he'l be able to drag me back if needs be

Hehehe- my knee was in seven pieces- no running for me, even if Im brave enough to try its more of a fast waddle Which means I have to do HEAPS of walking It takes so much longer- meanwhile I can hear mcdonalds calling my name

...you guys all serious about the "dance for exercise" group thing?? Cause I got the venue if you have the time

I would love to get together with a group of ppl and do this! Plus for anyone else that does want classes (or just to learn some extra moves) we can run that on other side of room


anyone keen?? (btw, im looking at changing from sunday nights, or adding another night of the week as well!)

I would love to have a group to go out and dance with regularly, but honestly dancing in a bare studio doesn't much interest me....I love the atmosphere of a club, the pretty lights, the music, the social aspect etc etc....and it doesn't have to be expensive either...just the entry fee to the club (which is about the same as the fee for an average excerise class anyway), and some money for water....stick to water and calorie intake is zilch

girls (and any guys who need to burn calories), we should seriously think about starting this up in the new year!!!

err, amongst other places. mostly do laps of delfin island, the patawolonga soup kitchen, or torrens island. sometimes i go out from glenelg and paddle along the coast to kingston park, or north to grange..
best fun ever, and if anyones keen, pm me, and we'll tee up a paddle - it'll be grouse, nuthin suss.

Ok.. updated I'm now 93kgs I've dropped from 97kgs in 5 weeks...

I visited the gym 12 times in this time and also walk on average of 1.5 hours each day!

I've dropped my food consumption of 6-7 small 250cal meals each day (well on most days)...

I've got 5 weeks until I'm heading overseas and I'm trying for 88-89kgs before I leave!!!

I've also started 3x boxing-type sessions each week starting on the Sunday just gone... for a cardio workout.

wow.. go Paul!!
way more ambition then me!! i'm sitting on the couch eating chocolate and i still cant seem to put on weight

oh well, i'll have to try harder... PASS MORE CHOCOLATE!!

Hehehe- well my dance comps are in 2 & 1/2 weeks and im gonna need a miracle to get me in shape before then for this i blame pizza, choccy, icecream, hot chips and everything else that makes me eat it coz its bad for me- i also blame my lack of self control
oh well, at least my ass is comfortable- dont wanna lose that padding

don't blame the food, I eat all of the above and don't have a problem because I burn it off. You can have your cake and eat it too.... u just have to be prepared to work it off!

Yeah- im too lazy for that but i like my laziness, it would work if i could stop eating all the crap

keep it up dude ---- or become a *eidt* & let the kg's slide off!!!!

Editted by Kandii - PM sent

Cmon now guys... remember the guidelines




NICE WORK PAUL!!!!

I've dropped 7 kilos in the last three weeks. Another 8 to go and I'll ba happy! (maybe)

yeah, but no normal person wants to be at the gym for two hours every day like you, ya nutbag

I use to do Kayaking at high school. We done many of trips on the murry and the Glenelg river in Victoria. We use to have to carry our gear like tents, food clothes in the kayake. Hard work especially when you doing it for like 8 hrs a day for 4 days.
I wouldnt mind getting back into it as it was hell fun. You build your upper body up in no time. I will look into buying one and when i do i pm you and we will go out...


Harley

in light of me finally getting back into going back to the gym, i have created this thread for gym/fitness talk

we have a stepping machine and i have been stepping on it

its hard to burn off one calorie

f*ck it.....im boycotting food.......BAHAHAHHAHAHHA yeah right!!

that is all

http://anthems.com.au/forum/index.php?showtopic=4514

There kinda already is a thread for this sort of thing.

Plenty of existing info in it already too as a starting point.

As far as what I do goes? I make sure I walk at least 30 minutes every day, every 2-3 days I work out with free weights .. not an overly intense workout. I find that raving your face off weekly or at least regularly is also a great way to achieve both weight loss, general fitness and cardio fitness (as your heart rate would be varying between 70% and 100% throughout the raving your face off exercise).

Regulating intake is also a biggy, more important than most realise .. it'd be too difficult to break down this statement into details; plus everyone is different in terms of nutrition.

This post has been edited by Jutsin: Jul 19 2006, 06:25 PM

If by 'raving your face off' you mean taking chemicals, that's the stupidest comment I have ever heard.
It's unsafe weight loss and it's anything but fitness or cardio. Taking chemicals pushes your heart harder than it should be working and therefore can cause issues later.

It's like putting NOS on your car and revving it past redline everytime...would you do that?

thats not what he ment

Maybe more the point he was making, i may be totally off here, was that when you're up and bouncing around it's a massive cardio excercise, even if you don't try and jump a meter in to the air something's better than nothing.... Not everyone who bounces is off their guts and in my oppinion it's better they don't but people do what people do. back on topic.

you don't have to go 5 times a week or kill yourself when you do go to make up for not doing it for the past week, just do as much as you need, eat as much as you need and you'll be healthy and fit in no time - baring in mind what you want and what you need are seldom the same thing... in my everyday life when i come to stairs i run up 2 at a time, do that a few times a day everyday and it quickly totals, i'm a big advocate of integrating fitness into everyday life. if you catch a bus get off one stop earlier and walk the rest - 2 times a day, 5 times a week etc. it totals.

Perhaps it should be written clearer next time.

What are you on about?

The words fitness and cardio should have tipped you off, Sherlock Holmes. What I'm referring to is cranking it .. and in case you then take that phrase and associate negative connotations with it as well I will make it very simple for you:

Dancing.

want a good work out, come take my dog for a walk, damn he is strong, my muscles got a work out trying to keep him away from another dog, u have all seen me and for those of u who have seen my dog, he is solid..... nearly ended up with a sore gluteus maximas....

...I'm gonna say the best things I have found for all over fitness is a combination of 'Jutsin and shagsalots fitness plans'

:- dancing your arse off, and walking - both with and without a crazy dog dragging you along beyond normal walking speeds....

u love it when ur dragged around dont u babe...usually u got the collar on..kinky...hehehehe

and sexersice is the best for of fitness.....lmao

i do walk up and down the stairs in my house all day, that is slowly pumping my butt up and i dont even notice.....

So how are your face muscles after a hard weekend of 'raving your face off'? I bet they're getting stronger every weekend then

Flex your smile for me

i've been back on my ab-thing this week. yay!
Also started doing some pilates DVD's too.
DYING to get back to the gym, except my ankle isn't the best so i can't run on it, which makes it hard :S

Got a bike-lock and backpack now so i'll be riding about on bike soon - hope so anyways!

i TRY to go to the gym, but i wish i had someone to go with
Anyone uni students feel like going to the adelaide uni gym with me a couple of days a week??

....don't know about Jutsin's but mine certainly are

[COLOR=green]ABSOLUTLY NOTHING


[COLOR=red]i am the most lazy person i know but as soon as it hits the weekend its non stop dancing and thats how i get my fitness

don't know about you but my face always hurts
i guess its because you can't shut me up or stop me from smiling ha ha

I go to the gym. I love it, but lately I have been lacking motivation. Sucks.

so, how's everyone going with this?? any big results yet??
well, i don't know about the whole losing weight thing, but i'm HAPPY to report that i've finally managed to put some more weight ON!

Good luck ppl and keep working hard!

Tracy (FLP) and I have been doing kickfitness classes at Lee's Taekwondo in the city on Tues and Thurs nights.. loving it, gives you a good cardio workout while also helping you learn some basic fighting moves... I've got a killer back punch going on (and the bruised knuckles to prove it) and can jump kick anyone who wants a fight with me! getting back into my running now that my ankle is healing too. Loving it, really missed running, being a fitness freak I find that walking and dancing for hours just don't cut it anymore.. need to run between 15-20 ks to feel like I've done a decent work out!

Is that with a whole class of people? What goes on there?

sure is.. the instructor teaches kicks and punches, do a series of stretches then use standard taekwondo moves to work out with a partner.. to music of course, add in some ab's and that's about it!.. It's pretty good, especially for beginners, once he sees you've got the basics he gets you working on technique. highly recommend it to anyone who is remotely interested in martial arts training but not sure if it is for them.

I'd love to do something like that. Time isn't there though.

Errrrr, oh how I hate Tae Kwon Do, it's great if you want to fight a robot

or if you are a girl and don't really care about the fighting aspect!!!

Hrmm, I guess. I'm a guy and I really care about the fighting aspect lol

aggressive bitch aren't you??

It's a good starting point for those who haven't done ANY marital arts before... but yeah, it's very robotic. Beats doing some super girly combat class though!

i've been thinking of getting into something like that....
so no experience necessary??

nope, just rock up!! come with us one day hun.. you'll like it!

im taking my fitness pretty seriously lately, after couple years of neglect and abuse.. too much booze etc etc, no sleep fri or saturdays, stress, etc all catches up on ya to the point that ur sweating just by dropping a fart...

been going to fitness first in town - love it there, women are spectacular, machines and staff are great and its HUGE..

atm, focussing on cardio full on - do an hours worth (bikes, walk, run etc) then weights.

best tip - get a gym buddy - i go with Nath / Octane.. between the ladies and nathan - its like going out and having a ball!

Also, no junk, drinking just once a week (down from 5,6times) and no naughty stuff all the time..

feel amazing already for it!

Thats great to hear Slidester.

After Trance anthems, I'm gonna be good (until Arkaba anthems ) and get back into the iron game. I've lost so much weight over the past years that its not looking good. I blew bout $400 on supplements yesterday to motivate me even more but I'll be working out at home instead.

As my aim is to build muscle and lose my beer/junk food belly, I'm doing a mixture of cardio and free weights training; as well as eating everything healthy. If I drink booze, I'm just gonna drink red wine.

I skipped rope today. 10 minutes really took it out of me. I learnt I can still do the crisscross

Here's my program for the first month or so:

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We've got a pretty good gym here and plenty of space to run (did 8.2km the other day) so i'll be buff by the time i get home hahahaha

WHATS UP DAVE!!!!
i do weights all the time, i don't have set times and stuff basically till lifting hurts where i don't think it should like when you feel like your forearms are going to snap due to over strain, but it's a good pain and then you move your computer into your room and this big ass desk and you go to pick it up and you feel your muscles in your forarms go NAH MAN I'LL KILL YOU so you like ok then i'll stop but then you go again and again and again until typing hurts, standing hurts (your arms) and your like yup time for codine, so you have codine and munt off to sleep and forget to turn of ncis, then you miss the end and get staunch..... ne1 see the end of ncis?

reckon i'm gonna have to join you moles one night....


and looking pretty good too! no more Beer Belly for Ben!

plenty of open areas to run

Fulcrum...thats a pretty good workout schedule. 3day split with rest periods.

I'll be heading in that direction but I'm gonna be doing supersets during my workouts instead where I work two opposing muscles. eg:

Monday: chest and back/traps
Tuesday: 30minutes to 1 hour cardio and then abs and serratus
Wednesday: quads, hams and glutes
Thursday: same as Tuesday
Friday: biceps, triceps and delts

Because of the movements used in Mondays workout, the arms need a big rest. I'll go into more detail once I'm up and running.

I'm hoping to pack on some muscle by my 29th birthday and lose the bit of flab around my gut.

I just started a 5x5 thing. Hopefully i can keep interested.

Kym - its a sad day on anthems when someone has to specify in a FITNESS thread that they used the word "raving" in a non drug related way. LOL. Justin is WAY smarter than to think that getting fit with the aid of illicit drugs is anything but silly . Give him more credit than that. We're not a bunch of junkies.


Anyway, moving on to fitness. I lost 45 kilo long before I started raving. By raving I mean attending raves and dance music events.

The way I did it. I improved my diet. Don’t listen to all this CRAP about cutting out certain food groups because "carbs are bad mmkay" etc. Its a simple matter of a balanced diet. All food groups are vital for a healthy body. In terms of level of intake from highest to lowest for me personally is as follows; Fruit and Veg, Meats (Both red and white, fish, etc etc, Fish is good for you, brain food, Omega3 essential oils, if you hate fish... DEEP FRY IT! lol, jk. Omega 3 comes in capsules also), Carb foods ie breads, cereals, etc etc. Preferably whole meal, or mostly whole meal, and despite what most people say, whole meal DOES taste good, if it doest... learn to cook or let someone good cook for you . Then You have your dairy foods. Don’t give up on milk, cheese, butter and all that just cuz they’re fatty, the fats in most dairy foods are good for you, IN MODERATION. Then, you have your sweets. Your brain NEEDS sugar to function properly. As a matter of fact a recommended thing to do when you’re working and having trouble concentrating is to have a piece of chocolate as it is quickly accessible sugar. DONT USE MY STATEMENT OUT OF CONTEXT AND BINGE ON CHOCCY THINKING YOURE GOING TO BE A GENIUS IN NO TIME!

And YES I DO stick to this kind of diet 90% of the time, I like to have a day off here and there where I can eat the foods I love and have a bit of a break. I just make up for it with slightly more physical activity the next day.

Also an important point. If you DONT have any conditions that prevent or impair your bodies ability to break down and absorb certain foods in order to get the necessary nutrients out of it, then its is preferred to STAY AWAY from multivitamins and protein powders and all that stuff. its a better idea to get your nutrients from a healthy balanced diet rather than from multivitamins as they put unnecessary strain on both your stomach and liver. you can still take them, but only when you feel you ACTUALLY need them.

The above doesn’t apply to people looking at building on crazy amounts of muscle mass as your body can not get enough nutrients from foods to build muscle beyond a certain level. Once you reach this level you will need to start taking some supplements. How many depends on the individual and you should consult your doctor.

To keep in shape, 2 out of every 3 days I go to the gym, Or at least every other day when I cant make. Mostly I do free weights, but I walk a lot. If where I'm going is within an hour or so walking distance, I usually walk, once a day that is, if I need to go back the same day I'll drive . With this regime I lost 45 kilo in... I started in the beginning of November of 2004 and was at my current weight end of Febuary of 2005.

As far as raves are concerned. GIVEN THAT YOU DANCE MINUS THE CHEMICALS OR ALCOHOL, is actually a GREAT way of giving your body a cardio workout. Keep in mind, stay hydrated, WITH WATER! not alcohol . And take breaks to catch your breath as often as you think you require it. Just try and make it so you spend more time dancing than sitting down lol.

Its important to lose weight slowly. Rapid weight loss caused by starving yourself and abusing your body is no good for you, and you are far more likely to have a relapse in to an unhealthy lifestyle due to the fact that you exercise your discipline as much as your body when you follow the right weight loss and fitness program.


I hope this helps

This post has been edited by nO_iRiS: Jul 24 2006, 12:03 AM

i went for a bike ride yesterday to town and back home (plympton) i should be doing that to uni atleast twice a week. 45mins each way (but that wasn't really pushing myself, i'm sure i could do it in 30 after a while ) Yay for bike tracks cutting out all the main roads

so sucks having a bad ankle at the moment, i can't run on it like, it seriously hurts, then i have a limp if i do... so i just pushed myself on one of those runner things, where you have heaps of big fluid movement, arms and legs... FAR more tiring, but heaps of fun

Damn! lol, talk about determination. as for me, i need to put ON weight lol, its a bitch.

no_iris - just read your spill... WOW - thats some great work That is so inspiring!

I had heaps of trouble taking off weight a few years back after being run over. I had no energy for months. THen after breaking up with a f*ckwit, i got motivated, and in about 3 months i lost 6k. That was from eating NO takeaway food for that whole time - i havent really gone back to it (except for the occasional pizza and nice restaurant,) going to the gym for about an hour 3-4 days a week, and just keeping active. No snacking either, 6.5 days of the week i was good

Before i go to thailand i want to lose at least 5k (so thats in 2 months.) I usually keep my goals like this to myself but by putting it up for everyone to see perhaps it will motivate me to just do it! Still want to be like i was BEFORE i had my accident, so i should try to do it whilst i'm young

Anyone got any suggetions for me?
I have a weights bench here at home which i use every so often, i want to use it more but after using it quite a bit last year i didnt see any significant results & cos im such an impatient f*k i gave up after a few (5) months. I did reps of 12 & slowly increased the weights i was using, but im feeling now as i was then that im really not getting the most out of the tools that i have. i was also doing situps whilst holding weights on my chest- i have the weights with gaps in them so i can use them individually if i like so can hold them across my chest comfortably) & that worked...well it seemed to, but i didnt/dont feel the results were equalling the amount of effort i was putting in on the bench or the situps. even using dumbells whilst i was watching tv (yes sounds sad i know, but better than munching out on chips which i do wwwaaayyyy too much ) occasionally didnt seem to be doing much? I need to start running again but its too fricken cold atm & yes i know that its a soft excuse, but im sticking to it...for now

Its hard to motivate myself here at home, but as im not keen on joining a gym AT ALL i want to push myself but am just not sure how!?
i found the stretching & breathing whilst tensing up 'routine' i did every night combined with different types of push-ups was giving me more visible results that the bloody weights i was doing!? im clearly not doing something properly but have nfi what!?!?! any ideas? cos i want to get in2 it asap & get myself ready for 1) another season of handball & 2) spring, summer & 3) a real sense of 'self appreciation'...not in a vain "i love myself way" but in a "yeah feeling/looking good way"...yes there is a difference

Any thought, sugestions & opinions would be greatly appreciated. Thanx!

Lauren - Thanks . I was pretty big since the age of 9, so I thought I’d do something about it. Good luck with your weight loss .


JPB - That’s the biggest problem with muscle building and fitness and that. No one EVER feels that the results are equal to the effort. Thats something you'll have to get past if you wanna keep going with it, down the track you WILL see results. As for you saying you were exercising even when watching tv... One important point of working out. Overworking your muscles causes atrophy, this means your muscle SHRINKS and you kill of muscle fibers. Its important not to overwork your muscle.

There are basic plans to follow when building muscle as apposed to a cardio workout.

Lets say, for example, you’re working out your chest.

hares a set list.

1st set - This is a warm up set, and should be done with a moderate weight, one you can lift approximately 15 times with relative ease, but not so easy that you feel nothing as far as "the burn" goes, the burn is the sensation you feel in a muscle when you work it out in anaerobic exercise. Don’t pump out as many reps as you can as you will tire out the muscle unnecessarily by burning all the ATP in your muscle. This first set is really only to get some blood flowing to the muscle group you are working on and o get your body MENTALLY ready also for the heavier weights.

2nd set - This set is basically the same principal as the first set, except with more weight. NOW you start putting some strain on your muscle. This set you should be able to lift the weight about 12 or so times with greater difficulty than the first set.

From here you can either do one last set, or do a 3rd and 4th, depending on how much of a workout you want. I do 4 - 5 sets in bench.

3rd set - Given you chose to make this your last. Put on the MAXIMUM amount of weight that you can do 6 reps with. Keep in mind, this is your last set so it should really get your chest working and you REALLY should be feeling the burn. Your last lift you should be struggling to get it up. This is why it is also important to have someone spotting you in case you cant get your rep all the way up.

You can leave it there if you’re a beginner as you should start off slow. Then once you start seeing and feeling results you can increase the amount of sets, but to no more than 5. Your last 2 or 3, depending on the individual, should all be heavy sets. The warm up sets are the first two

NOTE! Remember to stretch. Very important when doing weight training.

BIGGER NOTE! People may follow these steps and still not see any results, there are many things that factor in to building muscle and losing fat. For one, make sure your technique as far as the exercise is concerned, is the correct one. Everyone’s body has a natural grove that it follows when lifting a weight, because everyone has a different body shape and build. But there are a few key points which are to be taken in to account by everyone.

In bench press - Make sure your grip is wide. Don’t be grabbing the barbell with only 20 cm between your hands, as that will work your triceps out more than your pecktorials. Depending on the individual, experiment with how wide your grip should be till you get the perfect grip where you feel the most burn in your muscle after a heavy set. When benching, the barbell must come all the way down and TOUCH your chest approx midway between the top and bottom of your pecks. Power lift out, and drop the weight slowly back down.

The same basic principles work for all other muscle groups so I won’t go on explaining the different principles for each. in terms of sets, its all pretty much the same for every workout.

What you were doing with the weight on your chest while doing sit ups is a great idea. I do it myself. Unfortunately, the abs and the calf muscle are really hard to work out and are perhaps the two most difficult muscles groups to see results in. Keep doing it though, just cuz they’re not getting a hell of a lot bigger, your abs and lower back are important. They’re support your torso during many other workouts.

What Sang mentioned above with working out opposite muscle groups is also a really good point.

Working out your chest and then your upper back, or your abs and then lover back is a great idea. You see greater results this way and your muscles benefit from it more. As opposite muscles support one another in movement.

And finally, the most important point an one that can not be stressed enough. DIET. If you don’t provide your body with the proper nutrients to grow muscle and to shed unwanted fat, you’ll see no results no matter how many reps and workouts you do.

Ask more specific questions and I'll try and answer them as best as I can.

This post has been edited by nO_iRiS: Jul 24 2006, 01:33 AM

Ergh...I'm aching

I did a workout earlier and I think I overdid it. Heres what I've done today within a time frame of an hour and a half.

Cardio: Jumped rope for 15 minutes

Incline Bench press: 2sets x 15reps @20kg, 1set x 10reps @50kg
Incline Flyes: 3sets x 12reps @10kg
Flat bench press: 2sets x 12reps @20kg, 1set x 12reps @50kg
Flat bench flyes: 3sets x 8reps @10kg
Decline bench press: 2sets x 10reps @20kg
Decline flyes: 2sets x 8reps @10kg
*Stretching with a resistance band*

Barbell Squats: 4sets x 12reps @28kg
Bentover Dumbell Rows: 3sets (each hand) x 10reps @15kg
Barbell rows: 3sets x 8reps @20kg
Bentover dumbell flyes: 3sets x 12reps @5kg (each hand)

I allowed approximately a 30second to 1 minute time frame of rest between each set and during the brief rest periods I stretch my muscles. I also have to work with lighter weights due to a shoulder injury but have been told I really should be using machine weights instead of free weights.

As for my diet, I've stocked up on nothing but bodybuilding foods until I get my supplements. Lotsa wholemeal bread, pasta and cruskits. Lotsa cruciferous veggies and brown rice. I've gone back to buying chicken breast in bulk lots and stocked up on heaps of canned tuna in spring water. I make everything well in advance as I do odd shifts. Hopefully I'll at least gain 10 or so KG's in muscle. My long term goal is to hopefully get back my old body within a years timeframe: 92kg with a body fat percentage hovering around 10-12%. At the moment I only weigh 68kg...which is really bad for me.

JPB...you know what I always found motivated me, ask a loved one or a friend to take a photo of you in ya boxers all relaxed without sucking ya gut in. Then ask yaself if you're happy with the way you look. Then ask yaself how you want to look in say 10 or 20 years time.

These are the people I look up to in the bodybuilding world
Darrem Charles[attachmentid=2637] Frank Zane (aged 61 in this photo)[attachmentid=2638]

I reckon I could get like this because I have similar body compositions as these two, being ectomorphic (naturally skinny and hard to gain weight) with mesomorphic (naturally muscly) calves.

This post has been edited by asianfunkphenomena: Jul 24 2006, 07:12 PM

Good routine sang

What i did today

Flat bench press - 1x set 20 reps 50kg. 1x set 15 reps 70kg. 1x set 10 reps 100kg. 1x set 5 reps 110kg.

Incline bench press - 1x set 15 reps 70kg. 1x set 8 reps 80kg. 1x set 6 reps 95kg.

Flat butterfy press - 1x set 12 reps with 22.5kg dumbell in each hand. 1x set 8 reps 25kg dumbell in each hand. 1x set 6 reps 30kg dumbell in each hand.

Dumbell shoulder press - Exactly the same as flat butterfly press

Prone row - 1x set 15 reps 40kg. 1x set 10 reps 60kg. 1x set 8 reps 70kg.

Seated row - 1x set 15 reps 90kg. 1x set 10 reps 100kg. 1x set 8 reps 110kg.

Lat pull down - 1x set 15 reps 70kg. 1x set 10 reps 80kg. 1x set 8 reps 90kg.

Allowed 1 - 1.5 minutes rest between sets.

I also usually do trap dumbell shrugs but I didnt get time to finish... so I'm going to do that now. I love having my gym 5 minutes walk away.

Sang, as far as free weight vs machine weight, I dunno who told you to use machine weeight, as they have a more restricted movement which might injure you even more. Free weight allow the body to wrk with its natural grove, although that also comes down to technique which can be perfected with the use of lighter weights at first. Your case might be different and I might be wrong, but thats what Ive heard and read before.

This post has been edited by nO_iRiS: Jul 24 2006, 07:21 PM

thats gold, my mate went to do exactly that and then i threw a water bottle EVERY1 LIISTEN TO KOSTA HE'S THE BUFFEST NIGGA EVA!!!!! I'M HEAPS GLAD KOSTA'S MY FRIEND CAUSE HE WOULD WOOP ME, speaking of woop lets go for a walk around your place son k bro haha!!

ok what sort of foods should i be eating if i want to put on weight? ie: muscular weight.

im skinny...

muscles only grow when you use them!

walk
ride
get out in garden and move some dirt
be active

or lift weights 'n' shit like that...

work the muscles and they wiill grow... eat shit and you will get fat!

Indeed

unless you've naturally a metabolism which would make the olsen twin cringe with jealousy

Cris P do some form of martial arts you'll get toned to s**t and you'll be able to round house kick the devil

umm i rarely eat shit...

and im usually pretty active also. i have muscles now i just want them to get bigger. i realise that i need to work them in order for them to grow but what i would like to know is what specific foods will i need to eat lots of in order to build more muscle whilst weight training... yes obviously protein but what source? and should i take supplements also? should i just go away?

I reckon you should get some Whey protein isolate and some creatine if you wanna get a bit musclier. Have a protein shake three times a day. Take some glutamine and a multivitamin once per day to make on-set muscle soreness less painful.

Food wise: have lots of chicken, tuna (for its omega 3 and 6 properties) and some beef, lamb or pork without the fat. Eat green veggies. Blanche them because the closer they are to there original source, the more you'll get out of them nutriently (is that a word?).

Eat brown rice and whole meal based foods. Snack on fruit for your sugar fix. I recommend strawberries and mango for its zinc content. Zinc boosts sperm production and decreases the rate of prostate cancer.

If you going the supplement way...go the Musashi brands or GenTec (made in SA) especially if you're on a budget. These are effective but have an average taste from my own experience. If you got questions...just ask

thank you very much for your words of wisdom

*eats a pound of zink*

Remember kids. If ya dont have healthy sperm, your muscles will deflate and youll LOOK like a sperm

Soz Sang, I thought that bit was gold.

nO_iRiS & asianfunkphenomena, thanku both SO much for your advice!! I GREATLY appreciate it!! I've printed all this out so thanx heaps now for some questions;

-I noticed the terms 'flat;incline;decline' when refering to becnh press-this is the three 'settings' that ur able to set the bench to yeah? yes tardish qstn but wanna get this shit right from the start

-Barbell & dumbell 'rolls' what are they? Sounds interesting..

-Same goes for butterfly press & dumbell & decline flys?

-Alternating muscle groups: how can i do this contructively & efficiently using only the bench & free weights that i have? do i need to by more shit? ive always liked those resistance bands (amazing what telemall marketing does to u )

-Does tensing urself up, breathing & stretching realy do anything or was i relating the possible changes in my body shape from the weights to the tensing thing? Odd qstn i know, but b4 i had the weights all i did was pushups/situps & the 'tense strecthing' as i called it & i can still remember when a friend was over from Melb that she reckons my chest had grown a few inches? it had been bout 4-5months since id seen her last & i thought she was trippin, but it did seem that way (a little) so i thought sweet! continued it with weights & saw nothing different? my arms were a little bigger but that was it. i was v confused & still am when i think about it-again i think i was doing something wrong or incorrectly

-By the sounds of it i have a smiliar metabolism to crIs P & body shape to u asianfunkphenomena as ive always found it hard to put on weight. I was using WPI {i bought Red Bak upon advice from place i got weights from} last year when i was 'working out' reasonably often but didnt seem to get anywhere? was this because i was expecting miracles overnight & didnt give my body enuff time to show me what i had done? similar to my situps with weights or was WPI with a slightly ammended diet not enuff for my body?
ill admit my diet is far from good. i have stages where its great & other times where it is admitedly shocking... why does all the 'bad stuff' taste soooooo good

My fear is that next year im going to be 30 & my body is going to do a Homer Simpson & just one day 'whammo' thats why ive been thinking about it all again. Cos u raised a good point Sang (can i call u that? its easier to type ) the foto thing, my age & lifestyle has made me think "shit! what am i gonna look like in a few years time" wats worse is the dude across the street, is 52 & if i looked half as good as he did id be stoked! i had no idea his age! he's buff, fit as & looks nothing over 40! Everytime i see him, i think thats how i'd like to look at that age.
Im a stubborn bastard so if i want something enuff ill do everything in my power to achieve it... i just wanna make sure that im heading in the right direction & not putting a lot of effort into a fruitless excercise regime. Thats where my laziness can kick in cos if i dont see instant results im like fk it, not worth it. bad trait to have i know, but is something im working on in all aspects of my life

Ill stop the using dumbells when watching tv as i had nfi i cld be doing more harm than good & i realise that my diet needs improving but i love shit food! its my weakness!! but ive gotta get real & quick smart. Handball starts soon so i gotta get my cardio back on track & for summer & more importantly than that-myself i wanna look better.
I realise miracles dont happen over night, but if i start on this seriously now, id think by december id be in some sort of better shape. is this a realitic goal or am i being JPBVersion2005 & expecting miracles?

Shit! i've just novelled! ill let u guys have a squizz & look forward to reading ur thoughts

Thanx in advance

boot camp!! fun but dunno about the 6am start....

So does all this apply to girls too?? I joined the gym a few months ago to try an put on some weight... I originally weighed 43kg and have done so for the last 8yrs... it sucks, I've never been able to put weight on.

So I finally decided to do something about it.... I've put on a few kilos in the time I've been there. (I try to go 3 times a week and also do a boxing class aswell). I obviously don't want to look like those chick body builders, but want to 'bulk up' a bit so I don't look half anorexic!

Just wondering if by being a girl I should approach it differently or basically the same as you guys... I've got a friend whose a trainer and she's helping me with my program and stuff, but I'm so sick of being skinny!!

JPB

Incline Chest, decline chest and flat chest is the angle of your torso when lifting the weight. Flat is lying flat on your back. Incline is so that your body is on an angle with your head being higher. Decline is at an angle with your head lower, ie pointing at the ground. Generally with incline chest I use a 35 - 45 degree angle. Decline a 20 degree angle or so. The flat chest works the mid part of your pecks. Incline works your upper pecks. Decline works the lower part of your pecks.

The same thing goes for dumbbell chest press. One good workout that does pretty much your WHOLE pecks is the Dumbbell Flys. Hmm, how do I explain this one. You lie on bench on your back with a dumbbell in each hand. And you don’t use a pressing motion as you would in bench press, but rather a... flapping motion with your arms. Your arms should be slightly bent at the elbows. Imagine it like this. You make a T with your body.... hmm. does that make sense? Lol. I'm no good at describing.

Im not sure that "rolls" are. I probably do them but have a different name for them. Maybe Sang knows.

Alternating muscle groups. That depends. you said you had a bench set and weights for it. ou can do a few things with that. Obviously your bench press. Curls for your biceps. And Dead lifts for your upper back. PLEASE LOOK UP DEAD LIFTS ON THE NET FOR AN ILLUSTRATED DIAGRAM AS IT IS AN EXCERCISE FOR YOUR BACK AND SHOULD BE DONE CAREFULLYA AND WITH THE RIGHT TECHNIQUE SO AS NOT TO HURT YOURSELF. Dead lifts are a great workout, It does your upper back, your upper legs and works your grip strength as well, depending on how much you’re lifting. You can do Squats, which is also GREAT for your back and legs. But PLEASE do the same for squats and for dead lifts and look up illustrated diagrams. I really cant explain well enough how to do this exercise right. Dead lifts and squats are perhaps the two BEST workouts and two most useful workouts or anyone looking to build muscle. The GREATLY increase explosive power in the biggest muscle group (legs) and the most important muscle group (back). They are what are called Core strength workouts and you will find that the strength of all your other workouts will increase faster if you do the dead lifts and squats.

You can do shoulder presses with the bar bell as well. Shrugs too, but that’s an isolating workout and you don’t really need to worry about that as the dead lifts will take care of that. Hmm. Will write more if I think about them.

Tensing up and stretching? Hmm. I don’t think it would do anything to grow muscle. Because for muscle to grow you need to damage it by lifting a weight. Muscle grows is basically ripped muscle fibers healing up and multiplying to adjust to increased work load. You cant rip muscle fibers by tensing. Stretching doesn’t do nearly enough to trigger muscle growth. This technique might hold some warm up value, but as a work out, I don’t think it would do much at all.


I'll let Sang answer the dietary/growth question as he seems to know more about the nutritional side of things than me and like you said he has a similar body shape to you and Chris. .

Hope this helps. Feel free to ask more questions, I'll do my best to answer them to the best of my knowledge.




Female physiology is different, yes, but the same basic principles apply. Just lighter weights I guess, and it also depends on what youre aming for. Anaerobic/cardio workouts will shed the fat and give you a leaner body. Where as if youre looking at weight lifting to build some bulk and muscle, youll need to feed your body protein, creatine and all those other things than Sang knows more about than myself cuz I tend to stay away from them.

Ive found my ideal shape and size without having to resort to them... but thats also cuz I eat heaps before and after worout to feed my muscles. Some people find it hard to eat more, in those cases suppliments are the way to go. I'd ask an instructor at your gym, theyre fully qualified to set out a regime for you. Both dietary and a work out as well. I just dont trust myself with giving you advice as I honestly dont know how much differentce there is for women. Sorry .

haha its awesome fun

once in a lifetime experience you will never forget

Just call me Sang mate.

1a) Incline, flat and decline are all bench movements. I find that having your bench angled at an approximate 35 degree angle will help hit the upper pectoral (chest) muscles and the front delts. Flat works the middle and decline works the lower pecs.
1b) Flyes are these[attachmentid=2640][attachmentid=2641]
They work the inner pectorial muscle which increase size and gives volume in the chest. Just look at Kostas tits for inspiration
1c) Squats are a fantastic excercise to work the over all body but best for the back. There are proper and improper ways to do them. I cant recommend any at the moment as I have a knee injury from my footy days that only lets me do modified squats. ONE THING - dont bounce up when doing squats. Your spine is not a cushion...it can and will snap or you'll have a disc lodged out.

2a) Breathing and stretching are very important. For example, when doing bench presses - breathe out as you push the weight up and breathe in as you lower the weight down. Same goes for dumbell movements.
2b) When doing abs, I say go without the weight and concentrate on form. Breathe out as you move up and push your abs at the same time. If you can, get a stability mall. This will help with better ab movements than just lying on the floor.
2c) Dont just focus on doing crunches. You have to do lower ab excercises like leg raises as well. Dont forget the magnus serratus (they're a lil bunch of muscles just near the rib cage) and the obliques. Weighted side bends help with this. Stand with a light weight in your hand and bend to the side slightly. Dont go too far down. Just bend to the side until you can feel your obliques stretch. Bout 3 sets times 8 reps should be enough.
2d) DONT DO ABS EVERDAY!!! Your abs are a muscle too. they need rest days as well. If they get overworked and you start losing bodyfat, they'll stick out more than your chest. Making you look bloated.
2e) MOST IMPORTANT! Stretch. Stretch. Stretch. At least stretch 5 to 10 minutes before you workout. Stretch while you rest and DEFINITELY stretch after your workout.
2f) Do at least 10 to 30 minutes of cardio. Skipping is the best excercise I say. Works your whole buddy and if you got kids, let them join you. It'll be fun and healthy. cardio is important so it gets your heart rate up mate and thus will help with "fat burning".

3a) Alternating muscle groups (also called Supersets). You dont need more stuff unless you wanna hit it real hard. You could follow my routine from today. Use what ever weight you feel comfortable with but make sure there is a bit of difficulty there. I'll post more pics when I find some.
3b) "rolls" are actually called curls. It involves curling the weight up and lowering down and repeating the movement. Concentration should be felt on the "pump" of the bicep, keeping your shoulders to your side. Best way to use strict form is put your back against the wall and lift.
3c) You DONT get big arms from doing bicep curls. The actual muscle that makes your arms look big is your triceps. Do dips, rope pull downs if you have access to a gym, dumbbell kickbacks and overhead dumbbell lifts (sorry, cant remember the name for it). These hit all three heads of the tricep muscle.

4) If you have similar body compositions to me than you'll be known as a hardgainer or an ectomorph. Difficult to put muscle on but have a high metabolism.
Results will definitely take longer than most people but in the end its worth it. We work out less than most people because our bodies get adapted to it too easily. Hit the weights hard, use moderate to heavy weights and use proper form and breathing.

5) Nutrition is the key player here. Without proper nutrition, you're muscles are gonna end up in a catabolic state. This means that your body will be looking towards your muscles to replenish itself instead of the good sources of food that should be there, thus losing muscle mass.

6) This works better for me but I find working in the morning before you eat anything is better. Workingout in the arvo is too taxing especially after a hard days work.

7) Visualise. Like body like mind. Visualise how pumped you'll look when you workout.

8) Concentrate on the pump of the body part. Theres no point lifting, pulling and pushing if you cant feel it in the part that you're working. Or else you'd be working your other body parts.

9) Sleep - this is most important. Sleep increases muscle and burns fat. At least get in 8 hours.

I've just watched one of Jackie Chans recent movies and for someone in his late fifties to move at such an agile speed is amazing. Being fit and healthy at his age would be awesome and definitely achievable.

Your body is your investment. If you dont take care of it, nobody will.

oh yeah, go jackie! i love his movies and his skills. always love watching the makin of/behind the scens for his movies and watch him do everything himself, and so great bloopers

oh, and go chuck norris too round house kick

Strongly agree with sang on the Arm workouts. Your bicep is what really makes your arm look big and gives it that mass look. My amrs are the part of my body that I give the most attention when working out. thats not to say I Slack off with the rest of my bopdy, but you gotta remember, almost all workouts you do, you use your arms and your back, so its important to have a strong back, and strong arms, especially grip strength.

So rolls means curls as Sang mentioned. Good point with the back against the wall. Having your back against a wall prevents you from trying to use momentum to lift the weight and instead forces you to use the muscles in your arms. This also decreases the likelyhood of an injury (one I got whne just starting out) where if you dont have your back agianst the wall and are duoing curls while standing up, towrds the end of your set when it gets harder to lift you start to "throw" the weight up by bending forward a llittle then with a pendulum like motion throwing the barbell up and using the momentum rather than the muscle to lift the weight. This puts stress on both your upper and lower back and raises the rist of a herniated disk or a torn muscle in your back. The injury I got wasnt even nearly serious, but itt made me realise just how easy it is to hurt yourself. I pulled a muscle in my upper back, The lower part of the Trapezius. Healed up in 2 days, but the initial pain that lasted for a few hours was so intese I couldnt take a deep breath without cringing.

I personally do very little curling while standing PURELY for that reason. Sitting down with my back against a wall, or using the curling bench with the cushion to rest your elbow on is my prefference.

Jackie Chan is wicked. Much respect to him.

Chuck Noris I cant stand though, lol, sorry. The only think he's good for in my opinion is the hilarious facts about him.

- Chuck Norris doesnt get wet when he jumps a pool, the pool gets Chuck Norris.
- It is common knowledge that there are three sides to the force: The Light Side, The Dark Side, and Chuck Norris.
- Chuck Norris can turn back time simply by staring at the clock and flexing.

I cant get enough of Chuck Norris facts. Gold on a stick.

This post has been edited by nO_iRiS: Jul 25 2006, 12:46 AM

i second this, if you maintain a strick program of eating healthy n excerscising (and yes you can treat yourself once in a while but dont over do it) you will see results in a months time... might not be your weight because muscle weighs more than fat... always go by your clothes and before you start being active take measurements around waist, chest, legs etc you will notice that before you notice any difference on the scales.

This post has been edited by AnGeL^EyEs: Jul 25 2006, 02:23 AM

What you need to know is that the body adapts to all kinds of any strenuous excercises you throw at it. So you have to mix it up once in a while. Do some alternative excercises so your body wont readily adapt or "get stuck in a rut".

To put on weight, I recommend that you supplement with a womens protein powder. Brands like EAS, Ladybird, Aussiebodies and GenTech womens formula are ones that I have recommended to female friends and have had varying results. Creatine isnt really recommended for women as this produces muscle growth; and although not yet scientifically proven has led to a decrease of oestrogen and an increase in testosterone in women.

If you're getting results that you are happy with, then stick to them for the time being. Once you get stuck in a rut, change your routine but keep your eating habits the same. Dont binge on crap. Get a mixture of protein, complex carbs and good fats. Try to eat 5 to 7 small meals each day. Eating the smaller portions will keep you full throughout the day. Allow yourself one cheat meal a day. A cheat meal can be a slice of pizza, a cube of chocolate or anything you really desire. Realistically (unless your a strict fitness freak or bodybuilder) you cant be strict with your diet. Even fitness competitors and professional bodybuilders have days where they eat "normal" food. But dont gorge yourself or all that hardwork will be for nothing.

What you want to achieve is entirely up to you, but this factor is also determined by your body composition. These are:

Ectomorphic - someone who finds it difficult to gain weight and generally has a fast metabolism
Mesomorphic - naturally muscly and can gain some fat
Endomorphic - naturally big where the body composition tends to concentrate in the middle

Its very rare for someone to be made just entirely of the one body composition. Most people tend to have a mixture of these attributes.

All I can give advice as far as my knowledge and my experience goes. But definitely get a protein powder and supplement with a multivitamin and maybe some glucosamine and chondroitin to look after the joints. Lots of protein powders come in great flavours and taste great, plus you can mix them with low fat chocolate, skim milk and even lowfat biscuits to create a nice shake. Blend with fruit is even better - all natural goodness included as well.

If you ask for further advice or a personal trainer, make sure this person knows what they're talking about. Ask if they've got any references from previous clients with photos as results. This will determine whether the PT knows what he/she is doing.

All info here is applied to men and women (except the part about creatine).

Brands to look out for in supplements (suitable for all unless stated and some brands have products for women - I can help here if you want to be specific)........

Protein: EAS, Muscletech, Redbak, Max's, Musashi, GenTec, BSN, ASN
Creatine: Muscletech, EAS, Redbak, Maxs, Musashi, Gentec, BSN, ASN
Glutamine: Any brand will do but i generally use Musashi
BCAA's (branched chain amino acids): your body needs these guys Musashi is fine
Multivitamin: Centrum will do
Glucosamine & Chondroitin with MSM: these come in powder or capsule form. Powder gets readily absorbed into your system easily than capsule. These are necessary to look after the bones and joints.

There are also fatburners, testosterone boosters and such as well. If you want more info on these, feel free to ask

hmmm...I'm sure I've missed a few things more but I guess that'll do for now. Any more questions just ask me and kosta

ALSO - if you have had any prior injury or allergy to some foods, than seek the advice of your doctor/nutritionist/physiopherapist before undertaking any physical activity or consuming any supplements. It pays to be alert to whats in some of those supplements as you might allergic to some chemical component.

cheers guys, thanks so much for the advice....
I'm definatley a Ectomorphic, never been able to put weight on, even when I was pregnant... was all baby... and have a fast metabolism.
My friends and family hate me for this as I eat whatever I want... I probably helps that I'm not a real sweet tooth and generally prefer all the healthy types of food anyway.
Thanks again, if I any more questions, I know where to come!

Dalbz is such a good cook so iv gained a few kilos in the past 5 months....
TRIED giving up sugar for two weeks on friday last week.... failed hopelessly
see im also a sugarholic, after two days i binged on COOOKIES they wer so good

iv never really caerd much about wat i eat or anything but it is now time

im gona do situps regularly, maybe some pushups every week, and gona get back
onto my sugar free eating plan... its so hard people! so bloody hard

Monica...

You need some sugar in your body. Why dont you try to eat some fresh fruit and get some all-natural sweetness from them? Go to the Central Markets on a Tuesday afternoon for bargains. I like to buy lychees, rambutans, mangoes, apples and such. Got a craving for lollies and cookies? There are low-fat alternatives.

oh yeah i couldnt possibly cut sugar out completly, sugar is in everything, i was just trying to stop having all the stuff i know has heaps of sugar, we have a bowl of fruit at home and everything. i ddnt have set foods for this challenge, but stuff like chocolate, icecream, softdrinks, etc, plus i did it coz of my silly achne which is almost impossible to escape at my age and sugar food is so much easier to get hold of and eat and clean up after than healthy meals

never heard of rambutans.. love mangoes... ddnt know they wer in season.... wat time does the central markets close on tuesdays?

5:30pm I believe. Rambutans are fruit encased in a shell that looks like a very hairy testicle but sweet as on the inside
[attachmentid=2648][attachmentid=2649]

I dont know whats in season...but I get whatevers available.

Also dragonfruit is sweet and exotic as well
[attachmentid=2650][attachmentid=2651]

oh yeah iv seen the rambutans will definatly check it out.. iv got priorities that i cant get out of until about 4pm tuesdays tho.. and sometimes work evenings but tuesday isnt the only day theyr open

back to topic:
iv read or seen somewhere that red grapes and a whole lot of other things i cant remember right now help the body burn fat faster.... do some googling for that sorta thing paul

This post has been edited by Monica: Jul 25 2006, 01:46 PM

ive actually heard some bad things about creatine...

that it shrinks your testes and can lower your sex drive. i dont know about any other males but i really dont want this to happen, and im not the sort of person who can just turn around and say "oh well i just get some viagra to counter the effects"

tastes like crap too if you ask me, and makes my stomach churn.

are these allegations about the testes thing true? has anyone had any adverse reactions?

peas are supposed to improve sex drive

ok so zinc laced peas coated in creatine should give me larger stiff sperm shooting muscles??

Nope. Creatine doesnt do this at all. If you want I can show you mine

Depending on what brand you get, some brands need a loading phase where the body needs to adapt to the creatine first but many of the latest creatine dont need this. The old school of creatine did lead to stomach cramps and some bloating but none of the new stuff does this - but again, it depends on the individual.

The brands that I've consumed in the past are MuscleTech (they have the best flavours), GenTec and now I take ASN because of its nano-technology and it gets absorbed into the system quicker and easier. MuscleTech is the best out of the lot but VERY VERY expensive and doesnt last as long consumption-wise.

I think creatine is the best thing thats happened to us guys scientifically. It helps aid in producing muscle volume and girth. Our bodies do create our own creatine but not enough of it to develop muscle.

If you guys and girls are keen, checkout Foods For Life in Rundle Mall for your supplements as they are by far the cheapest in all of Adelaide and they do give discounts if you make purchases over a certain amount - you just have to ask first. I've done my research big time and they rank 1st on my list for discount supplements.

2nd is Australian Muscle at 3/171 Goodwood Rd Millswood ph [phone removed]. They have decent prices on supplements and stock some brands that Foods For Life dont.

If you shop online...I really recommend getting your supplements from VITAMIN KING. These guys are by far the cheapest and have the largest range available for men and women. I shop with them now because they always have specials and the delivery fee isnt all that much (mine was around $18 for items totalling 7kgs). But it can take up to 10days for them to deliver it thats all.

bump for those that are interested

The past couple of weeks Ive started dedicating more time to my Abd and obliques, and lowed back. Hyperetensions are AWESOME for lower back. Lots of crunches, and knee to opposite elbow crunches, leg raises and sutch. Saw results in a matter of days. Back to haveing the six pack I lost a few months ago. w00t.

I know this sounds totaly '90's but i'm gonna be starting Step Rebok next week! $4 a session for the Beginners class!

I'm so jealous.

After visiting the physio and the doctor, I've been told to that I cant do weights until the bursaritis in my right shoulder clears. Basically I cant lift my right arm above shoulder height without it causing pain.

Ouchies

hey that sucks.

thanks for the info on creatine. ive got a shite load of the stuff at home but its the type that makes me feel queezy. got it for nothing. my mum used to own a health food shop and when she sold it she gave me all of her supplements.

might have to do some research on this hyperextension stuff

i won't be running for a while now, i'm out on the sideline

If you don't have access to a hyperextension bench. You will need a partner to sit on your legs or hold them down. Slide yourself down to the edge of the bench, until your hips hang off the end of the bench. Your entire upper body should be hanging down towards the floor. You will be in the same position as if you were on a hyperextension bench; just the range of motion will be shorter. The height of the flat bench is lower than the height of the hyperextension bench. Cross your arms in front of you, but keep your elbows in close to your body. This method is much harder than the regular hyper but sometimes in order to achieve your goal, obstacles must be overcome.
[attachmentid=2674][attachmentid=2675]

Way wrong! Trust me

Creatine is produced naturaaly in your body. It doesnt make your balls shrink, so fear not, your nutt sack and nutts themselves will remail of epic proportions.

The only way youll shrink yours goods is if they feel un-needed. LOL. Theyre there to produce testosterone and other male hormones, if you start bombarding your body with hormones, such as the ones found in steroids, your testes are no longer needed for their production, and thus will shrink. 1) Creatine isnt a hormone. 2) your balls dont make creatine. 3) Lets all get drunk and play ping-pong.

Last night on a bit of a whim I joined fitness first. This on top of the studio, I reckon I should be in top shape in no time!!

Reason I went with fitness first is more convenience than anything.... as it is less than a 5minute walk from my work...

In about 6 weeks time I'd like to be at the stage where I'm training twice a day monday-thursday (before work at the gym, after work at the studio) and then friday mornings before work, and once on the weekend..

I did kickboxing with Mich last night at the studio, and it was good!!! Butt and legs are pretty sore today, but its a good hurt!!!

mmmm the good pain!!! I love the hard work out pain you get the next day... i hate it the day after when it hurts more though... I hope you got that hot bath in Em... relaxes and eases the muscles and he didn't put us through that many stretches so you'd have needed it!

Wait until tomorrow and see how much you like that "good pain"!

yeah i did have the hot bath...

so the pain will be worse tomorrow?

and I'm doing a funk class tonight as well U-oh....

yeah, generally when you do something new or haven't done it for a while, the pain the next day comes on but unless you stretch lots you find your muscles ache even more the following day!!

i didn't find last night's class that hard though so you might be fine as we weren't full on working out!

yeah but you work out a lot more often than I do... I'm really only just starting to get back into it...

I'll make sure I warm up/cool down and stretch properly after tonights class... hopefully that should help. I don't want to be in too much pain for tomorrow night (INVASION) !!

ok whats the right way then? not much point in making an arguement if your not going to back it up with elaboration or reasons why youre right.


at the drink ping pong comment. and yeah i think im gonna have a big bowl of creatine for lunch. and thanks for the info about being 'un-needed', ill have to tell the other half that. "hey show them more attention or they'll shrink and it'll be all your fault"

Just tested my body fat... 19.7% I hope to get it down to about 14-15%

what % of body fat should I be aiming for? anyone? Bueller?

how do you test?

electronic scales!!!

More complex than that. lol. Need to use that little pinching thing they use to measure how much body fat you have on various parts of the body, then work out the over all % in ratio to bodyweight etc etc.

...i have nothing to pinch!?! i can't have 0% body fat!

i beleive its called a wobbl-o-meter

and theres another one called a jumpupanddownandcheckhowfaritstreches-o-meter

and i dont have either of these so no you cant borrow them

yeh pinch thing... arm... belly... and few other places i can't remember... then i think it gets averaged or something.... not entirely sure

no no no... you can do it with elctronic scales as well... it sends a something through your body from one foot right through your body to your other foot. it also can measure hydration levels.

I just bought some off of ebay...

The pinching with the scapular seems to be the most effective way of measuring bodyfat levels. I've never used the scales that measure bodyfat.

I havent done my workout for a while. I'm waiting for the physio to give me the all clear before I can continue with any type of resistance training

at my gym my there is scales that measure ur weight and body fat, how eva they arent that accurate as it measures your fat and water retention... so i dont know what to believe when i go on those scales

Get them to pinch your actual bodyfat. Its best to do this when you've just woken up or havent had anything to eat yet.

hmmm ok, will see what my persoanl trainer says... she also measures me every so often when i ask her too, she slaps me across the head sometimes cuz i achieve so much but im not happy for it she goes "dont you whooopeee do me misssy"

I'm actually going to get up at 5:30am tomorrow morning to go and do a work out before work...

lets hope I actually drag my sorry arse out of bed like i plan

just do it Em...you'll thank yourself for it later

and you have far more energy throughout the day as well em

Electronic scales do work, they measure the impedence (resistance to electricity) throughout your body. It then uses algorithms to measure the fat and water content. However to get a more accurate reading you need to ensure you dont have anything to eat at least 6 hours beforehand, no exercise 12/24hours beforehand and no sugar 12 hours beforehand.

The ideal time to test is in the morning before you have breakfast.

But on the fitness thing, i've lost most of my visible body fat and have put on 1-2kg of muscle so far. Very happy with my first month's progress.

So easy when you have nothing else to do and not allowed alcohol.

honey are u showing off

mmmmm muscles mmmm chest keep it up i love it

errr.... woke up at 7am *embarrassed*

I really do want to start training before work tho, so I think I need TRAIN MYSELF to get up when my alarm goes off.

Getting started on a supplement called Max's Hydroxy Phase... plus training at least once a day (which I have been doing... regardless of my sleeping in ) so yeah, we'll see how I go.

i find getting up in the morning just too hard.. and I have more time in the evening to work out because toby isn't around bothering me!!! some people just don't do mornings Em so work out a routine that really does suit you best. It's not about the quantity or exercise but the quality so if you are going to do a half arsed work out in the morning because you're too tired then it might be better for you to do it after work if you tend to have more energy then... working out while you are not focussed and are tired is a bad idea, just leads to injury!!

let me know how you go on that supplement thingy... haven't found a single one that has done anything for me but am always willing to give it a try!

This post has been edited by mich: Aug 8 2006, 09:45 AM

yeah me training in the morning is more just a motivation thing than anything... will probably only use the treadmill for a 45-60 minute walk more than anything.

My main work out will always be after work... speaking of, you keen for pole tonight at 5:30 Mich?

that supplement I'm gonna get, all the info is on their website

max's hydroxy phase

This post has been edited by kandii: Aug 8 2006, 10:16 AM

can't pole tonight...doing my usual kickfitness class... keen to do another class with you though... just trying to stick to at least tuesday's at kickfitness... get a bit of a routine going!!

aaahhhh I've used that!!! Did squat for me but then as I mentioned most supplements don't do jack for me, except waste my money!

well I'm keen for kickboxing wednesday night... don't reckon I'm actually gonna do another pole class til next friday (18th)


will keep ya posted

cool!! kick boxing tomorrow will be good, killer lunges here we come!

women should have about 30% I got told by my personal trainer a while ago....but can anyone confirm this?

just googled it, apparantly the average is 18-22% for women?

I've always been told that anything below 25% is the range most women should be in, this will vary though depending on individual heredity, height, weight, work out history, sex, age and diet so you are always best to get a personal trainer to work out what is ideal for your body. Anything over 30% is acceptable if you are over 40.. our metabolism slows with age so it's expected that your body fat will be higher as you get older

I've never been over 20% and hover around the 16 - 17% but then I metabolise quickly and somehow managed to inherit quite an athletic physique despite most of my family heredity erring on the side of the just plain round physique! I've also been faily healthy in terms of diet, my weakness being good and chocolate, but I never have been a fan of high fat foods and fast food makes me ill.

Anyway, every one is different so get someone in the know to test you out and let you know what you personally should be aiming for!

This post has been edited by mich: Aug 8 2006, 11:20 AM

These two sites are my most visited sites by me for information and discount pricing on supplements if anybody is interested

BODYBUILDING.COM - this site is basically an American website but it has such a broad range of information including calculators for calculating protein, carb, and calorie intake. They've got healthy but delicious recipes and a well planned out table of excercises.

VITAMINKING - this is the be all and end all for cheap supplements. If you can be bothered waiting and saving some money at the same time, this is the place to go for all your health needs. There prices are considerably cheaper than what you can buy in some stores and also cheaper than some other online competitors. Delivery costs arent too bad either. I bought 3 products from them weighing about 7kg costing $275.90 plus an extra $18p&h in total where as if I bought the same products here at the cheapest store in Adelaide it would have cost me $389.

i'll try to come to do some pole on a friday night if i can

people - come riding on sunday!!

Just wondering...have any guys taken up pole dancing???

pole on friday i would be in for too

sunday ride sounds good too!! will talk to you guys more about it on saturday at foonji's do.

wheres a good gym... i need to get fit... altho i dont have much money really :/
if i stop drinking tho i might have about $100 a week lol

id probably need a trainer so i know wtf to do

This post has been edited by incognito: Aug 8 2006, 03:45 PM

come to fitness first with me!! Its about $20/week... which isn't cheap, but the facitlities are second to none well, maybe second to next generation, but they are more expensive :/

dunno if i can afford 20$ a week :/ im pov... lol stupid car... stupid phone.. stupid rent... stupid bills... cant someone else pay em? please

probably gona go to one at brighton its like 20$ a fortnight or osmething... i think i can afford that... *wonders off pondering doing sums in his head*

I was 12% when I joined the gym about 4 months ago... but you all know how little I am I'm very happy that I've managed to put on about 5kg. Have a friend whos a trainer and shes done me a killer workout for strength training and keeps me motivated too.

the gym i go to costs me $15 a week

I have just joined up at zest gym at glenelg crIs P will be joining shortly too.. anyone else go there??

Dont know much about Zest. I've heard about it, but dunno what its like. Are they any good? What are the prices like? My gym costs me $25 a fortnight with direct debit. Its a bit steep, but I didnt have $550 to fork out for the one year membership. I like my gym. Small, not a heap of ppl, and the staff are always good with advice on training and so on. I'm with Energy Fitness, Pooraka.

Zest is around the $16/week mark from memory? Facilities are awesome. Kosta, closest one to you would be TTP... very nice gym!!

I'm at Fitness First in town. $20/week... more convenience than anything. Its new, so facilities are also new. Loving it so far!

sounds like my gym, im at the north adelaide fitness centre, i pay $15 a week and they direct debit it as well. they are awsome, i went once to zest (port adelaide) and i didnt like it there, where as at my gym now they give you 5 star service adn they are people that care.

that just goes to show everyone's different... I myself loved Zest at Royal Park... and I hated North Adelaide fitness centre.

Guess its a matter of finding what suits you

My gym is 5 minutes walk from my place, Almost literally accross the street. Can't beat convenience. One of the bike gang members that was involved in the fight at tonic at trance anthems, not jul 21st, the one before, goes to my gym. He recognised me after a while after he saw me there and now says hello all the time. lol.

ravin is the best way to get fit lol but we cant rave 24/7 ,swimming and horse riding are great ways of staying fit an there fun

that is so not true!!!!!!!! If you call depriving your body of nutrition and dehydrating yourself getting 'fit' then i guess you're right

if you dance without substances and just burn water and sugar that is healthy.
of course you drink water

This post has been edited by Candy_Cat: Aug 10 2006, 11:03 AM

Wheres the North Adelaide Fitness Centre??

Hawker St, Ovingham... about 50 metres up from the park tce/hawker st intersection.

Its not actually in Nth Adelaide!!

Next Gen is your closest Sang...

Next Gen is too expensive...guess I'll have to work out at home then

To walk to North Adelaide fitness centre from yours would take about 20 minutes me thinks... worth checking out

My dad goes to a gym in Fairvew park... it's kinda a mens gym... looks a bit scumy, the equipment isn't all that new, and it does smell a bit... but the step classes i wanna take are like $4 there....

i figure, who cares what it smell's like... i'm gonna stink by the end of it anyway!

is that tony's gym by the fairview park shops? and its next to the other gym which is in the bigger, two story building, and blue gums hotel near by?

if so, thats the one my dad goes to, i'm there once in a blue moon, mainly go there for a swim and sauna in summer, otherwise i'm down at the raaf base.

i just started to diet by eating right with vegies and fruit and a small portion of meat nothing cooked in oil but steamed and regular excercise which consists of jogging walking and weights
been on it for a week

i used to go there, and of all the gyms I have gone to, and I've tried allot of them both here and interstate.. that was the best gym.. just sucks that I live in unley and it is now in no way convenient for me to go to, otherwise I would still be there!!



nothing wrong with home work outs... I do it.. have a cross trainer and bike with weithgts (free and bench) and i really don't miss the gym at all except for the classes. I love going outdoors and doing my runs there rather than on a treadmill.. need tips on how to make what you have at home work for you.. ask me!! I have learnt quickly that no gym to go to doesn't necessarily equate to not being able to work out properly!




exactly my theory.. these stupid fancy pants gyms are just a huge waste of money... as long as they have basic equipment and classes then you really do not need all the trappings.



working out should be to better your lifestyle not to inhibit it with huge fees. You can be super healthy without a gym and personal trainer.. all you really need is the motivation.. if you don't have that I'll motivate you!!!

Dragoon you are doing well in terms of what you are changing in order to get healthy, the key is to be sensible about it. It doesn't have to cost a fortune in cash so keep at it girl!

Yep that's the one... my mum goes to the "fancy" one next door! i really don't care.. the scummier the gym the less "nice" i have to look when i walk in!

I know what to do but I dont have enough weights at home nor can I afford them. And with the current state that my shoulder is in, I need the machine weights (something of which a gym only has) to "assist" me in building back strength in my shoulder. I think Workcover might help with the costs.

good work poge! muscle weight MmmMMMMmm

I think I need to start setting gym dates with you and Nath so I actually get off my ass and get there ><

Over the past 6-7 months my main fitness goal was to increase stamina, overall fitness, and lose the extra kgs. I've been using weights off and on during that time - but I found jogging, running, etc was more effective.

I've now reached my goal for the overall fitness and losing the flab part - now it's time to focus half of my time on bulking up (while still keeping half the time for endurance and overall fitness).

As far as the exercises and such go, I'm pretty much all set - but I was wondering if there was a faster way to build bulk via my intake of food/supplements?

I don't want to buy 700 different supplements and pills just so my muscles will grow a bit faster; that to me is not worth the money or effort spent just shopping for the shit - but are there one or two products that I should definitely consider trying? (Apart from the eating of carbs and proteins from actual food, that is).

Sang, Kosta? You guys would probably know this one best of all. What I'm talking about is protein shakes and that sort of things - is it worth me getting something like that for the bulking up process? If so what should I get.

Oh and I realise this answer may be riddled somewhere throughout this thread - but I'm far too lazy to read 3 pages (90 posts per page) to find it wahahahahahah

This post has been edited by Jutsin: Sep 19 2006, 03:38 PM

creatine (i think thats how it's spelt??) works well, but takes about 6weeks to take full effect..
chris takes the stuff and he's been working out about a month, and hes getting results

That works well, because it's normally a month before you see consistent results with weight training anyway .. and 3 months for the big explosion of muscle.

I'll look it up and figure it out

can i just suggest that if you are aiming to bulk up now that you cut down on your cardio - especially running? You don't want to burn more than you are trying to build so maybe switch to something that isn't so cardio intensive like stationary bike or a cross trainer - running and swimming are the best cardio boosters but they will also inhibit your bulikng up so you ought to keep them to a minimum.. even just cut down how often you do it. So replace a couple of cardio session with weights sessions but still do 20-30 minutes cardio every couple of days to maintain your fitness level.

woah...I havent seen this thread for ages.

TWO products?! Depends on how much you want to spend but my choices are

Protein:
1. Optimum Nutrition 100% Whey Protein 4.5kg bag - $129.95 at vitaminking.com.au. This one is value for money and produces results
2. Muscletech Nitrotech - very good product but more expensive & biggest one is 1.8kg. I've had very good results using this

*I picked these two not only because they are quality products but out of all the ones that I have bought...they taste the best when mixed with skim milk.

Creatine:
1. Muscletech Celltech - by far the best product I have ever used. They've spent so much in research development on creatine alone.
2. ASN HPC or Nano-Creatine - I'm test driving this one at the moment. Good product as they have incorporated nanotechnology into it. Excellent absorption rate meaning no residue like some other creatine products.

*I've picked these two mainly because they dont cause any bloating or cramping of the stomach like so many other products. There is a loading phase though as there is with all creatine. Dont buy into the liquid creatine product hype - it doesnt work. Good creatine comes in powder form and shouldnt clump together.

I hope that helps

Does that mean I should be using two Creatine products?

Or one Creatine and one Protein product?

Or should I just be using one of the above four?

I'm confused

U do feel heaps better... like im amazed how much im actually noticing that im even wanting to even eat healthy now... like my instant thought is to cook rather than buy fatty shit lol

I been going to gym say a month and a half now and im definately noticing differences.... only thing is i wana loose my beer gut a bit faster.... atm im probably doing 15 min cardio (usually running about 10km/h to start off with) hitting the weights then usually ill jump back onto the running for 5 more mins at 10km/h or cycling but usually running.... this is a good start?

also im doing usually 3 sets of 20 situps on one of the balls... (damn they burn lol )

does this sound good to u guys or should I be doing more cardio work??

nice work nigel keep it up, however you said you would like to get rid of the beer gut alot faster (dont we all) and the fastest way to burn fat is by doing cardio and increasing your heart rate but dont push yourself too much that you feel like you ahve over done it. and the stomach crunches a good with the fitball you get more resistance keep it up with it. maybe thrown in a few weights to tone that fat in muscle.

my 2 cents

Oh...sorry. I'm just giving you the option of either products. Pick one protein product and one creatine product. They're the best buys in my opinion.

Depending on your lifestyle and schedule, you should consume creatine mixed with water immediately after your workout and a protein shake immediately after the creatine drink. In the afternoon, consume another protein shake. An hour before bed consume another protein shake. So it works out to be 3 shakes a day in between all your meals as well. Here this might be easier

Workout day
AFTER WORKOUT - consume creatine drink then protein drink. You have an hour window where the body needs to be replenished.
MIDDAY - consume protein drink
NIGHT TIME - consume a protein drink an hour or two before bed. When you sleep is when you actually build muscle

Non-Workout Day
Breakfast - Oats and honey is a good bulk-up meal.
Brunch - creatine and protein shake. If you cant get protein get a shake on the go
Lunch - have a high protein, moderate carb and low fat meal. Subway is good.
Snack - protein drink
Dinner - chicken, tuna or some redmeats with the fat trimmed and serve of veggies (mainly broccoli and any other green veggie)
Late night - Protein Drink/shake

Just a word of advice. I dont advise mixing creatine with fruit juice especially acidic fruit juice like pineapple, orange, etc. It doesnt help with the growth factor in creatine and sometimes inhibits the working properties of creatine. Scientific studies have proven this.

Anymore questions feel free to ask.

OH YEAH!!! Also you should supplement with glutamine. It helps with muscle recovery and reduces muscle on-set soreness. Any brand of glutamine will do.

My method of weight loss isnt to be followed... i eat 1 meal a day... have for a year...

Dont eat breakfast most of the time either...

however i can fit like... 2 of me in my pants from 2 years ago... and im 2 years older... says alot

yeah i've been reallly slack ont he gym this year... money is causint me to cut corners.. and i;ve dropped all my weight.. not good but im cool with how i look. a mop with an afro suits me.

as soon as i hear back abnout work i will be back at the guym in no time

I've been back into it full on for about that time too
I havent' had any take away, cook 95% of my meals from fresh foods. Makes such a difference

Other stomach bits.. there is a thing called the 'roman chair' where you support yourself on arm pads with your back against a pad. lift your legs up. Takes a few goes to get used to, but 3sets of 15 is usually good

Also getting medicine balls (the small weighted ones) sit with your feet on the floor so knees are at a 90* angle, then have the ball in both hands and twist from side to side helps around the middle... the more you do it the more movement you get...

hope that helps

we have a gym almost across the road... but im usually too stuffed after work to even think of going to the gym... been walking/running/jumping/lifting all day as it is

ha ha ha ha... sounds like my diet... I don't do it deliberately and definitely not for weight loss but my kidney's couldn't handle 3 square meals a day and breakfast makes me so sluggish. I find if I graze a bit during the day then eat something healthyish for a meal at some stage i feel 100% better than if i tried to eat proper meals. Not everyone's body can handle the three meals a day or variations of such. i get sick and tired of nutritionists and doctors telling me to eat to a set meal plan... it just doesn't work for me. I may not have the healthiest diet and i wouldn't recommend it to anyone else but it beats being in pain 24 x 7!

Ana is right about the cardio nigel.. you want to cut fat you need to step it up a bit - you can do the same length of time but make it count for more by increasing the pace then gradually build up to 20 then 30 minutes a time. All the muscle building in the world wont get rid of you beer gut. Fat does not turn into muscle so the best way to getting lean and cut is to up the cardio. The fit balls are the best thing for sit ups.. they build core body strength and stability and therefore promote better use of the abdominal muscles. For a guy using a medicine ball is fine but I would never recommend it for a girl, thickens the waist with the extra weight so unless you are ultra lean in that area already stay away - they build the muscle and you want to tone so keep them to a minimum and concentrate more on your inner abs.

my 2.568346 cents!

well who ever is close to holden hill and would like to start before the warmer weather hits i will love to meet you all

I'm sure this one has been said, but I feel strongly about it so I shall repeat it.

Lots of sex!

Really strong supporter... beats any alternative I have tried to date!

this all sounds great! count me in. Im in kilburn so if theres someone near me let me know and we can start pounding the pavement!

and for all those who have worked hard who wants a massage? im a massuse!

im in hampstead gardens, but if i lose any more weight i'll be invisible. can't wait til the parents go on holidays, i am soooo raiding their gym back in the riverland for equipment to bring back to adelaide.

Yes indeed. That is true. Sex burns LOTS of calories. And gives a WICKED workout. Providing you dont arrive too soon. ;-P.

Problem is finding someone to not only HAVE sex with you, but to have LOTS of it. lol.

I say we start up a sex/fitness thread, where people pair up with others for SEXERCISE! YEAH BABY!

I agree but I aint paring up with you Kosta for no bloody man-loving

Damn .

I'm straight as an arrow m'good man. You need not worry abt that. ROFL.

still lovin my fitness, train heaps, have givin up smoking, drink once a week..

fkin rewarding.. ofcourse, drinkin gets kicked back into overdrive come summer!!!

You've given up smoking? *gasps*

Well done babe xx

so looks like walking and jogging just isnt exciting to most ppl. atleast i have two ppl to keep me company but thanks gemini star i would love a massage. how much do u charge. i am very sore..

Hey all, I have merged "what do you know about getting fit/losing weight" and "training in the area" into one thread

why? the might be related but they are actually different topics.

now people who want to catch up and go for a run have to read other peoples posts about going to the gym and supplements and what to eat and blah blah..... and vice versa

et cetera et cetera...

yeah... didn't need to be merged as now it's just going to get confussing.....

if mint studios can have it's own thread, and that's partly fitness related why can't a thread about training have it's own one too??

meh... what do i know... i'm not a mod!!!



This post has been edited by mich: Sep 21 2006, 12:08 PM

Wow. what goes on. some tension goes on here. happy vibes ppl happy.

Sorry.

If you want it changed back.... I am unable to change it back. Will need to speak to a global mod.

topics have been split again

Hmm i need a bit of help from some of the guys here in regards to a good diet and stuff Ive just been looking at what I eat and its kinda shocking
I eat fast food about 3-4 times a weeks, lunch is usually a pie or some other form of microwaveable shit, drink about 2L of coke every day, hardly eat breakfast due to either not being enthusiastic about cereal and not really having enough time...(by the time I get up, i have to shower, get dressed and leave or else Ill miss the buses), and the cupboards are full of junk food like chips and other rubbish so I pretty much snack on those all day just so Im not hungry all the time....but I have a weird metabolism so I dont put on any weight, and im pretty fit so i burn it all off to easy.
Also I bought one of those mccains microwave roast things today to check them out, are they any good or should i try to stay away from microwave stuff?

So..what do you guys recommend on a weekly basis for better eating? And the warmer weather is coming up so Ill probably be joiing the gym when uni finishes, so i need to know what kind of 'heavier' meals will last me through working out and everything

Cheers

This post has been edited by SilverSpider: Sep 24 2006, 03:49 PM

YAY... so excited... i've put on weight!!

All thanks to over eating and sitting on my ass!... now only 4 more Kg to go till i'm at my desired weight!

Ok...

The most important thing and I can't stress this enough is water, during your training drink heaps, say about 10 glasses of water a day. More if your training increases.

Firstly what do you want to do: Bulk up muscle or lose fat?

Here's a guide to get you going straight away.

Breakfast:
A serve of cereal and several serves of fruit, you can have a larger breakfast if your body needs it (excessive training etc)

Lunch:
I would start by eating shitloads of salads, raw is best as the nutrients stay in them, have a large serve of meat (lean meat, steak, chicken etc) along side. Have more fruit if you're still hungry.

Tea:
If you need to lose fat have a small tea, something light with minimal fat/carbs. If you train right before tea have something a bit more.

Note: If during your training you feel noticably weak or out of energy that means that you need to have more carbohydrates in your diet. ALWAYS EAT SENSIBLY, FITNESS AND FAT LOSS DOESN'T HAPPEN IMMEDIATELY, IT COULD TAKE SEVERAL WEEKS FOR A DIFFERENCE

The ideal diet:

Protein 10-15%
Fat 20-30%
Complex carbohydrates 40-55%
Sugars 15%
Alcohol 1%

This week, to increase my metabolism i've been training twice a day, I do about an hour in the gym on weights before lunch (arms, shoulders, back, legs, abs - different sections every day) and run 5-10kms every night. I'm up to day 5 of 6 and feeling good.

lol, nys is going to be one lucky girl when you get back and you're gonna be one lucky guy

cheers for the advice, i'm unwitting ly already doing most of that which keeps me the way i am. it's too true that you are what you eat, if you eat right, it's nearly better than an hours work out. though, if you are what you eat does that make me a cat?

I do push ups and sit ups most nights... never really a certain set number but that's about all I really do, I never bother with gyms. I'd rather do it at home with my own music

-Fulcrum

Thanks heaps for that Gets me pointed in the right direction. I dont really have any fat on me I need to lose despite all the crap I eat And cant really bulk up muscle cause im skinny as, but for the first couple of months probably will be trying to put on a bit more weight and more fitness type training (used to play sports but I stopped 2 years ago so im a bit slack) so most likely plenty of running and endurance stuff, then onto the heavier workout stuff with more weights and stuff. Most likely be like your workout when the weather starts warming up, weights and stuff in the morning, running in the evening.

I started today as my 'increasing water intake' lol, will try to cut out the coke and crap and grab a 1.25L water when im thirsty instead every day now.

But thanks for that

Hmm...why did I not notice this??

Michael...whats your bodytype? Are you naturally skinny and cant put on bodyfat? Muscle is hard to build for you??

Yeah pretty much

You have an ectomorphic body. Its hard to build muscle and difficult to put on body fat. You have a high metabolism as well.

My plan for you would be something like this:

40% protein - chicken, tuna, some red meats with the fat trimmed, protein shake, egg whites, cottage cheese
50% carbs - cruciferous veggies (broccoli, peas, any green veg), brown rice, wholemeal bread, wholemeal pasta, sweet potatos, oats, lowfat cheese
10% fats - you'll find good fats in tuna and olive oil, almonds, etc. Anything that is high in Omega 3 and 6

Split into 5 to 7 small meals a day. Eg:

7am - Oats with honey
10am - snack on some nuts like almonds, pistachios, etc
midday - a sandwich consisting of wholemeal bread, any trimmed meat (turkey, chicken and tuna are best) with salad etc,
3pm - snack on some fruit, celery or carrot sticks or protein drink
6pm - make grilled chicken or anything for dinner (the serving size cant be any bigger than your palm
10pm - protein drink

This may seem like a lot but a lot of smaller meals throughout the day will make you feel fuller. If you ever get a craving for something that just means your body is craving water. Most people see this as a sign of hunger but its just the body needs water.

If you plan on putting on muscle, I recommend that you do little running or endurance fitness. Doing this will make you lose muscle. I recommend hitting the weights heavy if you have a high metabolism. You need at least a day or two to recover. Work a different body part on days that you work out. Eg:

Monday - Chest and back
Wednesday - Legs and abs
Firday - triceps, biceps and delts
Sunday - 30minute to 1 hour aerobics, jogging etc and then abs, obliques

most important is sleep

Hope this helps a bit buddy. Throw me more questions if you still need a bit of help

The best way to shapen up and lose weight is exercise

and i think the best way to exercise is to dance... not just a two-step but to go crazy

-Sang

Thanks for that info I reckon Ill get myself into routine over the next few weeks

Too much hard work, Sang. =)

If you dont care about your physique i suggest you adopt my diet

Breakfast:

2 cigarettes
1 Coffee
Stare into space for a while and wonder why your eyes burn so much in the morning.

Lunch:

More cigarettes - Fit as many in as possible because you only have 1 hr and then its back to work...

I prefer the 'Chainy' Method...

Dinner:

Barnacle bills
MC Donalds
KFC
Hungry Jacks
Or Chinese for BBQ City on Gouger St.

If at any time you start to feel sleepy, the best way to combat it is to have small lay down. If you are unable to lay down for a nap, have a couple of coffee's with biscuits...

Thats the secret to my health!!!

I know its not easy to keep with the program in the begining, but if you stick at it for a few years, your guts will poke out and your skin will turn to shit, just like me!!!

Good luck Everyone!!!!!


(Michaela, PLEASE HELP ME!!!!)

ha ha ha ha.. oldskoolie you're doing it the way it should be done.. keep up the good work and regime and we'll be seeing you at your funeral in a couple of years.

... i've hit a plateau... getting really bored with the usual home work out but can't afford to swap my equipment for anything else, can't seem to find the time to get to any decent classes and really can't afford to re-join a gym until this whole stupid wedding thing is over and done with.

anyone have any suggestions on things I can do to change it up? currently I walk to and from work, work out at home on the cross trainer or bike, or both when I get home for about 2 hours (I have nothing else to do with toby at work!!!), add in weights session once or twice a week, run on the weekend and go out for a bike ride once a week. What else can i do at home, which doesn't involve buying new equipment and doesn't require much space (our place is tiny)??

Perhaps anthems ppl feel the same and you could do a little swap of equipment for a while

good idea oldskoolie - thanks!!!

- i'm happy to if anyone has home fitness equipment they want to trade for a while. Mine is all in good working older - one cross trainer and one exercise bike plus a full weights bench and a set of free weights...

can i trade your weights bench for my skipping rope

eerrr no... i have a skipping rope and can't use it.. no outdoors area and the roof inside is too low..... maybe if i trade your place for ours???!!!

Same deal. Its hard to skip when the rope leeps clipping the light fitting in the lounge room

Its never too hard. It just takes effort. I'll motivate you


You could skip outside

see above - no outdoor area!!! and walking to a park to skip for 20 minutes... kind of not worth it with all the magpies just waiting to swoop!

Stupid magpies. You dont have a resistance band do you? It helps with varying degrees of excercises.

yeah i do... boring as bat shit using that thing though!

20 mins????

Im up to 6 skips in a session.... frak that 20mins shit right off!

*smokes*

I didn't say how many skips I do in that time - whipping the swooping magpies in the park with the rope takes at least 18.5 minutes! then i get angry, go home and drink goon... anger burns callories right??

This post has been edited by mich: Oct 10 2006, 05:15 PM

I've been doing weights for just over three weeks now (while doing half the fitness/endurance stuff I was previously doing) and I'm already seeing some massive results as far as muscle mass goes.

Can't wait to the 2-3 month mark when things really explode

I can't wait to see the new and improved BUFF Justin!!

Keep up the good work son

i have a skipping rope too!!
skip outside ur house!! it's easier than jogging~
We used to do it when training muay thai kickboxing!
tho it really hurts when ti skipping rope hits ur ankles...

OMG!!! You do muay thai?! I aint messing with you then babe

What is average price for gym membership? The one near me is $500/year I think...is that good?

thast pretty good, mine is $15 a week cheaper if u can afford to pay upfront

Do you have to pay for a personal trainer seperate or do they help you out within the membership cost?

yeah...you have to pay extra for a PT. Anywhere from $50 to $80 an hour depending on where you go and who its through.

i pay for a personal trainer seperatly $37 for a half hr session, i do 2 PT sessions a week and try to go to the gym 5times a week

I think I'll have one more week of indulgence then I'll start being healthy and get back into training

To build muscle bulk/mass doing 8-12 reps and 3-4 sets is what I'm after, right?

This is what I've always understood; but I've been hearing different things lately .. so shed some light, pretty please

8-12 reps is good for the 1st and 2nd set. But aim for 4-6 reps with a weight thats slightly heavier than normal on your 3rd set. So say round 40/50kg for 1st and 2nd, then around 60 or 70kg or even 80kg for your 3rd. Then thats enough

So you'd recommend doing only 3 sets, but more weight on the 3rd set .. as opposed to doing 4 sets of the same weight?

ie: that will build bulk faster than consistent weight over 4 sets?

yeah...I think its called progressive overload. Its worked for me in the past but my goals are different to yours at this stage.

You can still do consistant weights at 4 or more sets but overtime you wont get much benefit from it as you'll be toning up more than bulking up (unless you are benching your bodyweight and then some). The body adapts too quickly if you're too consistant and reduces your chances of muscular growth. The 3rd set will damage the muscle fibres more and make you grow.

2sets x 8-12 reps of your current weight your using
1set x 4-6 reps with an added 10kg to 30kg or double your current weight

This will make your body work harder and bulk-up more but you also gotta feed your body with the rights sources of protein, carbs and good fats to make any use of it. The 45 minute to 1 hour window you have after your workout is the best time to feed your muscles. Also make sure your next day is a rest day coz you'll feel it big time.

How often would you do that workout?

And about 30 minutes before a workout too, yeah?

I'm eating lots of egg whites, chicken breasts, plenty of carb based food as well.



I'm working out every second day or third day.

ie: Monday, Wednesday, Friday, Sunday, Tuesday, Thursday, etc.

Thank god you two won't be running this competition, otherwise we'd be using the most ridiculous and inefficient forms of measurement.

That begs the next question - who will be running it? Show of hands for people participating?

i didn't think it was going to be made into a mass competition. I wont be running it - I nominate Kirsty I'll be in. I want to get fit but i need motivation!! Nothing like healthy competition to keep you going

Only other thing i suggest rather than having it a 2 week thing (i.e not eat/exercise too much for 2 weeks then rebound) that it be an ongoing thing. Make measurements every two weeks. Have it going for 6 weeks. Or similar...

this is starting to sound like the biggest loser....
they actually did this 'competition' at work... it was between september - december just b4 xmas.
They put in $50 each... there were 6 women... and the winner got like $200..2nd got $100.
They took it quite seriously. None of them exercised... they all just watched wut they ate/didn't eat. didn't seem all that healthy.

Yeah.. being healthy means eating healthy and enjoying things in moderation. It also includes exercise.
Once dieting and exercies start to control your life then that's when it all turns bad!
(not that i can talk tho.. i do none of the above)

So shen.. you planning on going back to bootcamp?

Well, i'm not saying it has to be a comp. just think of it as healthy motivation etc...

Who is interested??

Me, Kirsty, Shen?

This post has been edited by Candy_Cat: Jan 22 2007, 02:44 PM

I have lost 4 kilos in 2 weeks

hurry up , fatties

This post has been edited by jase31: Jan 26 2007, 11:21 AM

Well, after having a baby you tend to lose the 'baby bump' tummy quicker than most

I know about your magic chef skills you're using at the moment, going to share your secret with everyone else ??

hey boys dont have babies!

We're having babies??
wut baby bump??
u're way ahead of my lauren something u're not telling us?? hahaha just kidding.
i'm sooo lazy to go back to bootcamp ... i'm thinking march but i got heaps of travel that time with work so... don't know.

marcie, jase's wife, just had a baby
i'm a surrogate mother, no bodily damage for me ... just mental stress...

I have to build some chest and arm muscles. I'm feeling a bit skinny and bit fat on the gut.

Anyone seen the Ab King pro on the late night infomercials?? I'm thinking of getting one.

Yeah my brother has one. I had a little bit of a play... it hurt!! So i think it would work

sang all the sit ups and machinery to assist with sit ups in the world wont help you get more defined in the ab area, if you're feeling flabby there you need to cut down on the fat intake - you may well have super abs underneath that will come out when you drop some fat from that area... the only way to get super defined abs is to get rid of that layer of fat covering them.. then worry about definition with sit ups

Yeah that is true. My P.T told me the same thing. It's mainly diet that determines your stomach. However, i lost 2cm off my stomach from being at the gym doing

medicine ball twists - sitting on the ground legs bent to 90*, lean back, lift the ball up and over from left to right. I used about 4k to start. You can substitute the ball for a weight.

Roman chair - where you have yourself held up by just your arms and you lift your legs up

ab machine - which is basically crunches with extra resistance

What is also helpful is laying on your back and doing bicycle crunches, where you go from opposite elbow to knee.

Try some of those a few times a week, that did me the trick!

those things help mostly because they have aerobic benefit as well as muscle strengthening benefit. The targetted movement in that area helps to burn the fat over the abdominal muscles. Those assisted ab machines advertised all the time are less likely to help you lose the fat as they take the hardest part out of it for you so your getting less of an aerobic exercise than you would doing standard sit ups or sit ups using a medicine ball or weights.

Muscle doesn't turn into fat and vice versa, if you have a layer of fat over your abs you have to get rid of that before you will see your ab muscles.

BE CAREFUL with these excercises. Weighted ab excercises can also have a negative effect as well. I've learnt from previous experience that it can create a boxy look where the abs stick out more than the chest.

so true sang, and for girls doing the twists with a medicine ball should be limited in both weight and reps as you can end up stretching the muscle leading to more pronounced love handles instead of less.

... looking forward to hopping on the bike and going out for a ride after work tonight. Love my cross trainer and stationary bike at home but nothing beats exercising outdoors!

Yeah they're good for giving your abs strength, which means it's easier to add more weight etc to the other exercises. I did these sometimes, not as much as the twists and roman chair, and i found them very affective.

Just wondering how everyone's fitness regimes are going?

I'm currently working out (free weights, that is) on Tuesdays and Thursdays - going mainly for strength and tone now; I don't really care about bulk anymore.

.. and on Monday, Wednesday and Friday I'm heading out for 45 - 60 minutes for a brisk walk/jog (depends on the heat whether it's a fast walk or a jog that I do).

Also putting much more effort into a set eating schedule, eating small serves 5 times a day (7am, 10am, 1pm, 4pm and 7pm) - and making sure I keep drinking 3-4 litres of water, and 1 or 2 cups of green tea a day.

I've also been looking more seriously at all the different forms of martial arts on offer; and right now I've settled on Aikido - it fits in most with my wants for technique, fitness, and ideals.

Anyway, that's about it

i am currently not doing anything... sigh. so hard to get back into routine after holidays. I'm just trying to focus on eating well now that's all.
However, once my office moves to waymouth street, i'm gunna join fitness first (rather than continue with Revive cuz FF will be directly opposite the office).. so no excuse as i will walk past it daily.

I'm looking in to some Thai Boxing ischools. Seriously considering taking it up.

I've been looking to start muay thai again ...
do if u find any at reasonable times in convenient places... lemme know!!

I know someone that teaches one on one classes. Still enquiring. I'll let you know what I find out.

Non existant Dont have time or energy for it now anymore, working too much Shame cause I was doing good for a while

i lost 5 kilos.... without even trying!

can i have someone elses 5 kilos... mine arent coming back soon enough



yeah so since the last time i posted in this thread, i stopped eating healthy cos i lost too much weight, and i stopped exercising.... oh well

oh and jase called me pregnant pfff 4 kilos thats nothing... i could do that.. but then id be invisible

If you're not eating healthy, and not exercising - it's actually bad for you, Tash .. even if you are losing weight.

The thing to do is find out what foods you SHOULD be eating to put weight on; and start doing that instead .. maybe even tone down the cardio and beef up resistance training?

Otherwise you're not going to just be skinny - you'll be unhealthy too.

yeah hun, try not to trade in healthy for junk to put on weight. You'll feel every bit of it when you're older. Maybe go see a naturopath??

so not fair!!i'll happily give you 5 or even 10 kilo's, lol.wishful thinking.
Anyone else go to Brighton Fitness Centre??

This post has been edited by bekie: Mar 1 2007, 09:51 AM

your more than welcome to have as ,much as u want from me. Just give me a time n place



i agree with justin, to put on weight but good weight u need to build muscle, it can be gained by cardio but the best way to do so is by lifting weights. you will also start looking more toned n leaner.


as for my training eat healthy, maybe 7 small meals through out the day. walking every night for half hr- hr. Gym 5 times (2 times a week with my personal trainer which of this week got cut down to one) my week usually contains mostly cardio and resisitance training and on Fri nights by doing pump class also as of sunday im picking up yoga again.

i've done nothing for 4months hehehe.. and i've lost 3kgs... prob all water and muscles gone.

Recently started to do more excercises for my abdomen and my legs. seeing some good results. Also started doing squats and deadlifts about 2 months ago. Pretty amazing how these two core excercises can boost all your other workouts through the roof.

you'll have to show me some time Kosta!

Yeah, i'm with you.. i eat healthy and i just seem to lose the weight.. what i found was the best thing to do is eat alot of pasta and meat (lots of carbs and protien) all those energy foods are good if all ur gonna do is sit on ur ass!

Also i eat macca's for brekkie once a week... junk food is good in moderation.. i think that is what helped me to put on a bit of weight!

yeah i know that

sucky


there are simple carbs and complex carbs

simple carbs are things such as white rices, white pastas, and white breads etc. the carbs are burt up quickly giving you a quick rush and then a comedown (sorta thing- like from sugar etc).

complex carbs are less processed and MUCH better for you, they are the wholemeal foods such as wholemeal bread, wholemeal pasta, and wholemeal rices etc. the carbs are complex and slowly broken down, releasing energy slowly.

simple carbs, while they might help you to gain weight, are much worse for you and in turn will leave you feeling flat.
wholemeal is by far better for you, makes you gain less weight (a bit of useless info for all you fat pasta lovers ), and TASTES MUCH NICER!!


justin is right, i need to eat better. the problem is, when i eat healthy i lose too much weight and then dont have enough energy. but if i eat simple carbs then ill gain weight but feel flat..... i think i need to find a happy medium in there...and as you say, a bit of junk in moderation
i also need to exercise... just need to find the time... im gonna start saving for a treadmill... plenty of things i can do at the same time as walking

UGH... wholemeal!

Nah i eat stax of pasta or simple carbs as you say and i never feel flat... or maybe that's just a nervous twitch from the coffee!?!

yeah.. but i agree with Lauren if nothing seems to be working you should see a natrupath (sp?) about it.

Good Luck..

Kinda-sorta.

Simple carbs = fast/immediate energy that should only be eaten if you plan to use up the energy ASAP, otherwise it turns into fat stores.

Complex carbs = slow release over the course of the day.

Where you're wrong: White rice, white pasta, white bread, etc are still BY MAJORITY complex carbs. Even though they're not as "complex" as brown/wholemeal.. white pasta/rice/bread are still considered complex carbs in comparison to say an apple (which is a simple carb). Google that shit if you don't believe me

As long as you're eating healthy (depends what is recommended for you, but protein/carbs/low fat works well for most), and eating 4-7 times a day, not with huge meals.. and exercising at least 30 minutes per day.. you're going to be healthy.

Healthy and slim are often hand in hand.. just because you're slim doesn't mean you're skinny/unhealthy. They're two different things.

Put it this way - if you feel brilliant, plenty of energy (but can get regular sleep no worries), like the way you look, and your body is performing properly .. then you're doing something right, EVEN IF YOU ARE "SKINNIER" (I use quotations because skinny and slim are two different things, but often misused) THAN YOU WOULD LIKE TO BE.

If you're lacking energy, lacking endurance/fitness, can't sleep regular hours, always hungry, never hungry, etc etc etc .. see your doctor, or a naturopath, or a dietitian and figure out what it is exactly you should be doing/eating; as every setup is different for every body!!

im better now...sorted out my head... and in turn it will sort out my body...

oh really? so white carbs are still complex, but just not as complex as wholemeal?... interesting wholemeal stuff still tastes better, so ill stick with that... other thatn bread ...eww

wholemeal also have less kj

Please tell me what you did to fix the problems - if it worked that quickly, it may come in useful sometime down the track

.. I think using the term "not as complex" was wrong on my part, I meant they're not as healthy/good for you as brown/wholemeal - although none-the-less, they are still complex carbs, etc. I think most got what I meant anyway

I put in my application for an Aikido dojo just near my place yesterday - so hopefully I'll hear back soon

didnt say i had fixed it yet.. i said i am better meaning > mentally < ...which means i have more energy to make myself healthier meals etc ... and im not so stressed so not feeling so sick. still trying to gain weight... but not too fast..

Thats good to hear sweet

I'm hitting the gym 4 - 5 times a week atm... doing a weight program every 2nd day and a heap of cardio. Also cutting the calorie intake. Been at it for 3 weeks now and already beginning to feel the start of something better, a better me

Also my chicky has been at it before chrimbo and she is 12kg lighter so it's happy days all round!!!

I've been so lazy with fitness recently.. I'm working out only once or twice a week (that's when I can really be bothered), I'm barely riding my motorbike because of the worsening weather and I've lost motivation somewhat to take up Martial Arts.

I find after doing a full day of work the last thing I want to do is get home and then go straight back out to do fitness stuff.

Hopefully I'll get used to the working hours (I'm only 1.5 months into it so far) and will find time for exercise and such on a more frequent basis again.

I'm still eating healthy, and making sure I'm regularly active (even if it is only for 30-60 minutes a day); so I'm not putting on weight or feeling "unhealthy" - just losing muscle mass and general strength/endurance attributes slowly over time, I guess :S

PS: Someone get me motivated!

Easiest motivation:

JUST DO IT

If the idea of going to the gym or run is in your mind then dont worry about how you feel, it's a guarantee that you'll feel better after you've been. Just go and do it.

Nike had it right...

But can't someone else do it for me ..

In all seriousness though; you're right - and I know this already. I'll kick myself back into gear, np

either that or use a stimulant....

All in the mind....

or find a partner that is willing to train with you

thats it... or put a heap of your killer music onto a mp3 player and party!!!
Workout to the beats!!!!!

i had to freeze my membership just don't have the time or motivation to commit right now.
But in May once i'm settled into uni i think i'll be fine can someone join Zest at Glenelg and come with me???

When i get back into it i want to go 3 times a week. Maybe some mornings (monday, tues, thursday) and wednesday, thursday nights maybe friday arvo and weekend too...

If anyone is considering it please let me know

ok ill go by myself then

I'm talking about when you have Jett - which is a lot during the week!
That and i like female company cause the goals are similar i.e. we can chat for 45 mins of cardio - guys don't really do that they just go buff up!

I'm starting rockclimbing on friday!! Cant wait to get my arms, shoulders, back and pecks back to what they were in 2001!!!

Im doing pretty well at the moment, no real weight loss though. Have been keeping up with gym and im loving tae kwon do. Best thing I've done in ages.
I can already notice my stomach is flat now, which has been quite some time, ahaha. but we'll see how long that lasts. i shouldnt say that though because my planned weight loss is around 8 kgs. Yeah, it is hard to get motivated sometimes, but i just put all my workout clothes and shoes next to my bed in the morning and put them straight on..it gets you in the mood i reckon.

I am doing fantastic.. it's taken 2yrs, but i've managed to put on those last 3 remaing Kilos. Now i am back up to my original weight and it feels good!

I think it had alot to do with changing my diet to be more healthy.. eating more seafood, and especially diary, and not exercising!

I've changed physically quite a bit. I've developed a a rockhard stomach but just need to lose a bit more fat so my abs and obliques stand out more. I've almost developed a V-shape in my body except for the fact I cant work on my shoulders coz of a current work injury. My Triceps are getting really well developed and my arms are looking much fuller. Hopefully by summer I'll be looking better and feeling great.

You always look fit Sang! Good to hear you're getting some results!
Since i've stopped eating red meat and dairy, i've lost a bit of weight. I know i'm just not meant to eat much of it and i feel soooo much better for it

Can't wait til a week or so from now when my gym membership is unfrozen so i can go

Aww...you're just saying that Thanks

Yeah I had to cut down my portions of red meat to just once a week but I need my dairy especially for my bones and for my muscles to absorb all that protein goodness.

Yum protein!
It's good. Don't forget eggs after doing weights and fish! Full of protein.