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User avatar #11380 - unncommon (10/13/2013) [-]
I've went back to bodybuilding instead of calisthenics...I'm so ashamed.
At least until I get enough money to join a Crossfit Gym.
#11383 to #11380 - evilhomer (10/13/2013) [-]
I don't really get crossift. You try do a lot of exercises both calisthenics and lifting and do as many reps in a short amount of time. Sounds like a recipe  for injury.
I don't really get crossift. You try do a lot of exercises both calisthenics and lifting and do as many reps in a short amount of time. Sounds like a recipe for injury.
User avatar #11381 to #11380 - winners (10/13/2013) [-]
why are you ashamed?
User avatar #11382 to #11381 - unncommon (10/13/2013) [-]
Because I've been doing calisthenics to keep my P.T. up, but bodybuilding is sooo fucking fun.
User avatar #11372 - jingleforth (10/11/2013) [-]
I've got two 20 pound weights.

What exercises can i do to make it so my left arm, and left pec more muscled?

Or do I need something else?
User avatar #11374 to #11372 - winners (10/12/2013) [-]
why do u only want to train your leftarm and pec?
User avatar #11376 to #11374 - jingleforth (10/12/2013) [-]
for the last year or so, I've been doing work primarily with my right arm.

leaving my left side just completely unmuscled
User avatar #11377 to #11376 - winners (10/12/2013) [-]
well you can always do curls with ur left arm and for the pec you can lay on your back with a 20 in your left hand and do sort of like a punching motion. other than that i would recommend going to a gym and evening them out using barbells
User avatar #11378 to #11377 - jingleforth (10/12/2013) [-]
I don't think i'm strong enough for the punching thing. ;_;
User avatar #11379 to #11378 - winners (10/12/2013) [-]
only one way to find out. if you arent strong enough u can always use something less heavy like a jug of milk
#11368 - leal (10/10/2013) [-]
What should I do for my abs to be more defined, just keep cutting?
User avatar #11369 to #11368 - winners (10/10/2013) [-]
looks like for you, you dont need to do that much cardio. try some interval training and use weight for abs such as ab machines or holding a medicine ball for sit ups. abs are a muscle too
#11364 - evilhomer (10/10/2013) [-]
User avatar #11363 - RexxT (10/10/2013) [-]
hey guys, I'm trying to get into proper shape. I'm not really fat, but ive got a bit around my waist that i want to lose, my plan is to lose it all within 2 months and get You need to login to view this link you guys know of a routine i should follow for this?
User avatar #11370 to #11363 - winners (10/10/2013) [-]
just get into the gym, go to the machines, and for each machine start at low weight and warm up on each until you hit your1-3 rep max, once u hit that, move onto the next machine. After, do 20mins of cardio of walk run walk run. do this for a week and u will see results fast. mix it up as you grow bored of the machines. (better to do abs after cardio)
User avatar #11371 to #11370 - RexxT (10/11/2013) [-]
Well, the thing is that I live too far away from a gym. I live far out in the south in Mauritius the south has practically nothing so i cant really do that.. Know of another way i could acheive my goal?

and sorry for the really late reply, today was one hell of a day.
User avatar #11373 to #11371 - winners (10/11/2013) [-]
mix up pushups and situps with cardio for half hour a day then if ur just trying to get more in shape
User avatar #11375 to #11373 - RexxT (10/12/2013) [-]
Thanks man, I'll do this for a while and see if i get any results.
User avatar #11360 - lolpandas (10/10/2013) [-]
Tips on fore-arm and shoulder mobility for clean and jerk/power cleans? The front squat position is giving me hell.
User avatar #11361 to #11360 - winners (10/10/2013) [-]
try doing reverse barbel curls, where your palms face the ground instead of up
User avatar #11358 - winners (10/08/2013) [-]
ugh having trouble finding my usual amp to go to the gym
User avatar #11359 to #11358 - thisismyhandle (10/09/2013) [-]
This is probably my favorite motivational video: www.youtube.com/watch?v=lsSC2vx7zFQ

Another one I like: www.youtube.com/watch?v=V6xLYt265ZM
User avatar #11353 - maddboiy (10/05/2013) [-]
best thing for losing stomach fat/toning abs? im guessing that doing 50 sit ups a day isn't going to do much?
User avatar #11354 to #11353 - teoberry (10/05/2013) [-]
You can't lose 'stomach fat'. You can lose fat. Do more cardio, and work abs a lot.
#11352 - maddboiy has deleted their comment [-]
User avatar #11344 - whatevermanitslike **User deleted account** (10/04/2013) [-]
Can I get some advice on how to tone arms, butt and thighs?
User avatar #11346 to #11344 - winners (10/04/2013) [-]
curls squats and stiff legged deadlifts
User avatar #11348 to #11346 - whatevermanitslike **User deleted account** (10/05/2013) [-]
thank you
User avatar #11340 - connorjay (10/04/2013) [-]
Hey guys, I'm just properly getting into a decent workout programme (5 days a week, working on strength)

I just bought a load of protein powder, and got given a 250g bag of Creatine monohydrate.

1) what does this do?
2) Should I add it to my shakes or...?
User avatar #11345 to #11340 - connorjay (10/04/2013) [-]
Oh I know, I'm 12.3% body fat so I'm not horrific or anything, I've been going to the gym for 4 years but only just decided to actually make a goal for myself!

I'm put off of the creatine a bit now to be honest, I mean I would rather lean muscle than watery (?) muscle...
#11342 to #11340 - creatine (10/04/2013) [-]
So, creatine adds water to your mucle. This helps you bulk and look bigger, however it also increase you're max. It will improve you with up to 20% or 7kilo in bench press.
So it's not all cosmetic. Also you can take creatine clean, so eat it out of the box(but no more then the recomended limit!). But you might as well mix-it with the protine shake, or just a glass of juice.
But more important then what it does or how you take it: DRINK WATER! If you use creatine, you need to drink 8-15liters of water a day! That is A LOT! My recomandation is 7dl average every houre you're awake(so: 11.2liters assuming you sleep 8houres a day) I find that this works best for me.
Some of my friends also say that the sweat more when they use creatine, but this is most likley due to all the water you drink, and this is not a common problem.

I hope this helped Have a good workeout! And remember: A good workeout with a decent diet that fits the type of worke you do, gives the BEST resoults. Lifting wweights and eating a pizza a day DOES NOT WORKE! Yes, you'll lift more, but you'll not lose that body fat(that most people want to get rid of).

Good luck!
User avatar #11333 - hit **User deleted account** (10/04/2013) [-]
I'm going to the army soon and i need to lose weight fast. the stuff i see on the internet is 95% bullshit, so i've come here. any suggestions on a diet/regimen?
User avatar #11334 to #11333 - thisistheguy (10/04/2013) [-]
Burn more calories than you consume and do a lot of cardio and body weight exercises like push ups and chins if you're going into the army.
User avatar #11335 to #11334 - hit **User deleted account** (10/04/2013) [-]
I'm "5'10 250 - 260 give or take. what kinds of food would you suggest? i eat alot of greasy food.
User avatar #11337 to #11335 - thisismyhandle (10/04/2013) [-]
Eat lean meat (mostly chicken and turkey), fruits, vegetables (especially anything green), and try to make any grains you have whole wheat/multi-grain. Regardless of what you eat, you may want to shoot for about 1500 calories per day. You can read nutrition info for most stuff, but a good rule of thumb for fruit is that they are about 100 calories per apple, pear, banana, etc. The deficit will help you lose weight, especially with exercise.

Listen to this-is-the-guy for the workouts. You will be doing a ton of running, push ups, and chin ups when you get to basic, so those should be your focus. If you can't do push ups, start on your knees until you can do regular ones. If you can't do chin ups, either get a spot, use a resistance band in place of a spot, use a machine designed to give you support, or put a stool/chair under the bar and push with your legs a bit to make up for the strength you don't have YET in your upper body.

If you want a regimen, you could go for 3 sets of push ups and chin ups each day fir as many reps as possible. Also, you should try to run at least 3 days/week. If you have little/no cardio endurance, try to start with 1/2 mile and build yourself up.

If you end up getting god enough with the chin ups, you can start doing negatives where you pull yourself up and, as slowly as possible, lower yourself back down. This may not come into play for a while (or even at all), but I think it's good to know.
User avatar #11339 to #11337 - hit **User deleted account** (10/04/2013) [-]
also, the fact that i spend atleast 2 hours a day swinging around a 5 pound sword should be a bonus. being obsessed with medieval weaponry has its perks i guess.
User avatar #11341 to #11339 - connorjay (10/04/2013) [-]
Mate, sorry but 250 at 5"10?

Try the "Couch to 5k" app on android/iPhone

Or on the NHS website

I took up skipping and got into shape pretty fucking quickly. It's tiring but if you skip for a minute, chill for a minute and do that for as long as you can, a couple times a day, it's brilliant. You get decent shoulders and abs, and your stamina improves drastically as it's better than running, and it's fucking cheap (I paid £3 for my skipping rope which lasted 2 years)
User avatar #11338 to #11337 - hit **User deleted account** (10/04/2013) [-]
thanks man, i'll definitely be committing to this.
User avatar #11336 to #11335 - thisistheguy (10/04/2013) [-]
Just don't eat shitty food, stick to clean natural food. My suggestions would be lots of fruits and vegetables, lean meat like chicken breasts (great for building muscle if you eat a lot, if you're going for that). Eat small meals over time too so you don't eat too much in one sitting. Make sure you do cardio too.
User avatar #11326 - thisismyhandle (09/30/2013) [-]
I have large lower body muscles (I always have, even though nobody else in my family does). I've been doing HIIT/agility training for weeks now but I want to add some lifting as well. On leg/shoulder days, is there anything I can do to prevent bulking up any leg muscles at all? I want to get stronger, but my calves, glutes, quads, and everything else in my lower body are already large enough for what I want to accomplish.
User avatar #11331 to #11326 - mrnappy (10/02/2013) [-]
Run, not HIIT, just run continuously it breaks down your protein, I have a messed up quad to calve ratio (because I used to bike a lot) so now I'm running

inb4 Proof, look at runners they're not ripped and they run for a living
User avatar #11332 to #11331 - thisismyhandle (10/03/2013) [-]
It's not that I need smaller leg muscles. I just don't want bigger leg muscles. I wouldn't mind losing a bit of the size in my quads/calves/etc., but I would be totally fine with maintaining the size while getting stronger legs.

Also, the HIIT has been really effective for letting me lose fat without losing much muscle, as well as helping me get faster. While my main goal is to lose weight, I also want to become much more athletic overall, and HIIT has given me way better results in speed and explosiveness than distance running has for me in the past. It also helps with endurance to the point where I don't mind knowing that I could have more through distance running.
#11328 to #11326 - thisistheguy (09/30/2013) [-]
You should just turn into the next Tom Platz and wear short shorts everywhere you go.
User avatar #11329 to #11328 - thisismyhandle (09/30/2013) [-]
That guy's legs are horrifying.
User avatar #11330 to #11329 - thisistheguy (09/30/2013) [-]
Yeah he's nuts, if I were you I'd just stick to squats and deadlifts aand avoid any other specific leg exercise (leg extensions, curls, etc) if that gets the job done since those first two exercises will work more than just your legs.
#11324 - mexicanfood (09/29/2013) [-]
Current Body Thread?

pic related, me about a week ago.

5'7, 148 pounds
#11357 to #11324 - alphabethsoop (10/06/2013) [-]
This is from yesterday's race
I'm the short one 5ft 99lbs
User avatar #11343 to #11324 - whatevermanitslike **User deleted account** (10/04/2013) [-]
5'6" or 5'7'' 139lbs
#11325 to #11324 - leal (09/29/2013) [-]
This morning.
160 pounds.
User avatar #11347 to #11325 - winners (10/04/2013) [-]
User avatar #11349 to #11347 - leal (10/05/2013) [-]
User avatar #11350 to #11349 - winners (10/05/2013) [-]
whats that mean lol
User avatar #11351 to #11350 - leal (10/05/2013) [-]
That it's embarassing
User avatar #11316 - MetallicaForever (09/28/2013) [-]
what are some really good core workouts besides crunches? thats kinda what i wanna focus on for awhile
#11327 to #11316 - mrnappy (09/30/2013) [-]
Do animal walks (I don't know the actual name), do what pic says, 1/4 sit ups
User avatar #11318 to #11316 - thisismyhandle (09/29/2013) [-]
Believe it or not, squats are excellent core exercises. If you decide to hit the gym for full-body workouts and want to emphasize your core, make sure your leg day has squats.
User avatar #11317 to #11316 - unncommon (09/28/2013) [-]
Flutter kicks, bicycle crunches, "N" sit-ups, leg-lifts, knee-ups, so on and so forth.
User avatar #11310 - thisistheguy (09/25/2013) [-]
Anyone got advice for:
1) Keeping up with eating 5-6 times a day
2) Getting a good diet for putting on muscle mass with a college meal plan (I have a really fast metabolism, the problem is more what kind of combinations can I go with, I don't like eating chicken breasts and cottage cheese 5 times a day)
User avatar #11311 to #11310 - suddenk (09/25/2013) [-]
You can go with eggs, fish, oats, rice, and broccoli just to name a few things.
User avatar #11305 - iusethisaccfornsfw ONLINE (09/24/2013) [-]
I was thinking about starting to train. I really don't want to be a huge muscle monster I'd rather be agile and thin (of course I want some amount of muscles but you get my point). Now to my question. How am I supposed to achieve this? I am currently a lardy son of a bitch. I weigh 108kg and I'm 186cm tall. Please give me some advice on how to loose weight and perhaps a training program. I tested this program today and I coud only finish one round You need to login to view this link
User avatar #11319 to #11305 - sommerli (09/29/2013) [-]
keep track of your weight. i usually weight myself before bed every sunday.
User avatar #11321 to #11319 - iusethisaccfornsfw ONLINE (09/29/2013) [-]
still the same... I guess I gained some muscles or maybe I need to train harder. Next week I'm going to train harder
User avatar #11322 to #11321 - sommerli (09/29/2013) [-]
i dont think its "normal" to lose a noticeable amount of weight in a week. I have been trying to lose weight since the last days of January, but ive "only" lost 9 kgs. If i'd measured my bodyfat percentage, i belive there would be some nice numbers. I say this because i have not lost any strength, rather gone stronger while losing weight. Usually people that are "cutting" will lose some strength, for example dropping weight in bench press. My point is, just keep on working out, and eat right. You will need to be very patient when trying to reach your goals.
User avatar #11323 to #11322 - iusethisaccfornsfw ONLINE (09/29/2013) [-]
Thanks man, I won't give up
User avatar #11390 to #11323 - sommerli (10/14/2013) [-]
sup taric
User avatar #11409 to #11390 - iusethisaccfornsfw ONLINE (10/15/2013) [-]
Hi, I'm still training if that is what you are wondering about. I have actually started going on a regular basis to our local public bathing. I think swimming is a great way to work out.
User avatar #11419 to #11409 - sommerli (10/16/2013) [-]
i went swimming sometimes this summer, felt insane for my back and shoulders. Definitely a good workout.
User avatar #11320 to #11319 - iusethisaccfornsfw ONLINE (09/29/2013) [-]
going to weigh me now brb
User avatar #11312 to #11305 - thisismyhandle (09/25/2013) [-]
Since you made it sound like you are a pretty big dude at the moment, I would suggest starting with the walking/jogging on the treadmill (or even the elliptical) to avoid excess joint strain/pain from what I am about to suggest.

However, when you lose some weight, consider HIIT. I have been using this program:

With a low calorie diet (which, I admit, hasn't been consistent) I have lost some good weight with this program without even finishing it. Also, if/when you do start it, remember that you can extend each phase so you don't end up trying to do more than you can handle.
User avatar #11314 to #11312 - iusethisaccfornsfw ONLINE (09/25/2013) [-]
Another thing I thought about is swimming. That shouldn't do any damage to my joints at all right?
User avatar #11313 to #11312 - iusethisaccfornsfw ONLINE (09/25/2013) [-]
Thanks for the reply. I'll take into consideration the risk of getting joint and muscle pain. I actually woke up last night with cramp in my right leg. I think it happened due to muscle fatigue or perhaps the fact that I hadn't been drinking enough water.
User avatar #11315 to #11313 - thisismyhandle (09/25/2013) [-]
Cramps are often due to dehydration, so if try drinking more water and see if they go away.

As for the swimming, that would be excellent. You could do any sort of workout with that and both your joints and your body will love you (your fat won't). It might not be worth your time to use the HIIT with the swimming, as you could just do a basic cardio routine (just in the water) and get solid results if you challenge yourself.

Also, the other guy was right in talking about diet. I would suggest you try to eat a somewhat low calorie diet with a lot of protein. I would say start at 2000 calories each day and see if you are losing weight after a few weeks. If you can't continuously lose weight (and you don't cheat) drop the calories to about 1500. There is no way that, with consistent exercise and that amount of calories, that you will fail to lose weight.

Like I said though, make sure you eat a good amount of protein. You don't need to live off of protein shakes and chicken breasts, but try to take in a good amount of it. Also, don't try to go really low-carb. Make sure you eat some fruit and green veggies to get your healthy carbs in.

User avatar #11307 to #11305 - sommerli (09/24/2013) [-]
if you want to loose weight, do some cardio aka 15-20 mins on the threadmill whenever you can. by doing this you increase metabolism, which makes it "easier" to loose weight. i always warm up by jogging for 15 minutes before i do my strength training. losing weight is pretty much all about eating right. not eating chicken and pasta everyday, but just eat clean and a right amount. just because your dinner taste good doesnt mean you have to stuff yourself.
User avatar #11308 to #11307 - iusethisaccfornsfw ONLINE (09/24/2013) [-]
Thanks for the reply dude, much appreciated. I'll start to warm up by jogging now before training. Did you have a look at the training program I linked? Do you have any thoughts on that?
User avatar #11309 to #11308 - sommerli (09/24/2013) [-]
I dont like to judge others workout routine, because i havent tried it out self and seen what progress i would have made after some months. I mean, if youre making progress towards your goal, then keep doing the routine. Whenever you hit a "wall" on a exercise, try to add a twist such as "drop sets" for example. Also remember to keep a good form on strength exercises, or you will get messed up. If youre gonna lift, then no need for heavy weights until you feel confident about the form.
#11304 - iusethisaccfornsfw has deleted their comment [-]
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