Training Program

[Robert]

Hey Guys!

Well ive decided to get into shape as they say as recently ive noticed that the beard is getting a little bit cuddly around the middle!

Im 6ft 2 with broad shoulders

Now im between 13-14 stone and apparently im average weight for my height but to me being average isnt good enough!

Ive decided to do an hour of weight training a night and go to the gym monday wednesday and fridays to do an hour and a halfs cardio vascular excersise. ive also decided to go out running tuesday and friday mornings on my 'rest days' between the gym as it were.

I was just wondering if any of you guys had any tips on getting into shape, any things to watch out for and anything that may help me stay off of the cream cakes!

[please note i dont want this thread turning into spam/flames]

 

[Blaminator]

What's your goal? Weight loss, size, strength?

 

[Robert]

Optimumly to loose weight, well the excess cuddly bits anyway.

I understand that an hour of cardior vascular a day will put me on the way to that, but id also like to give my body more shape in the form of weights.

My diet obviously needs to change but with so many ot there its hard to know what to use.

 

[Far]

i find regular situps is the way to go. obviously cut down the food, but about 100 situps a day for a month or so and ull soon notice the difference, aswell as cardio at the gym ofcourse.

 

[Blaminator]

Well you can't get big muscles and lose weight at the same time :P

If you want to lose weight, cut out **** like chocolates and fried chicken, eat brown bread etc, lots of fruit, hit the treadmill.

When it comes to do weights, do them before you do cardio otherwise you'll be too tired to lift.

And lift 3 sets of 12 Reps to strengthen up, urban's good in this field, he'll help you out


Edit: Farrill, you can't spot reduce fat, so doing 100 situps a day and expecting your belly to go away is no good.

 

[Robert]

awesome ferrit, ive started curling 100 repititions with breakdowns of 5 sets of 20.. any help is appreciated and i dont see 100 press ups a night a problem to acheive..thanks

as for the food, i well dont eat a lot anyway so i dont understand it!

 

[mythonline]

my advice, try to wake up early, when its cold outside, like 5 am, run and when u got back take a shower, great way to start the day, and to loose wieght

 

[mythonline]

u should go to diet center, they will tell u exectly what u need to eat (usually stuff like bread and nuts and how much exectly), and try to eat 3 meals a day and not to eat between them

 

[Blaminator]

awesome ferrit, ive started curling 100 repititions with breakdowns of 5 sets of 20.. any help is appreciated and i dont see 100 press ups a night a problem to acheive..thanks

as for the food, i well dont eat a lot anyway so i dont understand it!

For the love of god don't do that many reps / sets, get urban to help you make a full routine with a good split, that way you can target all your muscles but not overtrain, i suggest something like this:

Day 1: Chest & Upper Back (two or three excersizes of each, make sure they're different though and not pretyt much the same (Ie smith press + bench press are virtually the same)

Day 2: Legs (Quads + Calves)

Day 3: Hamstrings and shoulders

Day 4: Triceps and Biceps


That's pretty much my routine, although i swap around the odd day here or there.

 

[Robert]

For the love of god don't do that many reps / sets, get urban to help you make a full routine with a good split, that way you can target all your muscles but not overtrain, i suggest something like this:

Day 1: Chest & Upper Back (two or three excersizes of each, make sure they're different though and not pretyt much the same (Ie smith press + bench press are virtually the same)

Day 2: Legs (Quads + Calves)

Day 3: Hamstrings and shoulders

Day 4: Triceps and Biceps

cheers blam some good advice!


Day 3: Hamstrings + Shoulders

Day

ok one myth all i drink is orange squash obviously the diluted stuff will this really effect my weight that much? its all i drink! .
That's pretty much my routine, although i swap around the odd day here or there.

 

[Blaminator]

Drink more orange juice, pure, none of this diluted squash stuff, it tastes nicer and is better for you, cut out as much sugar as possible, but intake stuff like bread, lots of lean meat (ie grilled skinless chicken, ground beef etc)

***** lets go

 

[Far]

100 reps a day is nothing blam, thats just a small starting point. and like i said, u cant just to reps, u need to goto the gym to work off the fat, then do reps to tone it. trust me it works.

 

[Robert]

ok so ill stick to pure orange juice and water..

i presume toast is okay for breakfast

then does it matter what i constitute as a meal as long as i dont eat in between them?

 

[Far]

fruit, veg, if u eat meat make sure u get all the fat off it. dont cut your food down too much, and alternate what you eat. dont have the same fruit every day.

i tend to skip breakfast, have a sandwich for lunch, and something warm in the afternoon.

 

[Robert]

Good thinking!

Is it wrong to have the weekends off of the excercise?

I mean 5 days a week and cutting down on the food i should notice a difference shouldnt i?

 

[Far]

its too much to work out every day anyway. specially if your just starting. goto the gym 2-3 times a week, run 2-3 a week. i also suggest cut down on drinking larger (if u drink that is). going to the gym then drinking 10 pints just makes it worse.

 

[Robert]

This is what peer pressure does to you! and really its a bit of a challenge for me..as i really need some get up and go!

 

[Atomicide]

Ok lets sort this off the bat (im probably encompassing what everyone else has said + sopme extra's).

Theres basically 2 paths. Lots of fast reps at low exertion will remove your weight, and function as cardiovascular activity. If your not into regular exercise etc, then this in the best thing to get you started. Cardiovascular exercise basically improves your overall health, everything from heartrate, breathing and efficiency, as well as your bloodflow.

Then you have your slow and few repetitions with as much weight as you can possibly handle, theres never been an agreement on how many is best, but the general concensus is 6-8 reps. You know your on the right weight if you manage 6-8 and cant lift anymore at all. This improves your muscle size,.

Cutting out food isnt a good idea, especially if your not over-eating at all. Good cardiovascular that works all of your body will reprogram your system. The effect of the exercise is that it will take fat from where it is currently stored, and shift it through the body to where its needed. The fat is then used as an energy replacement when your sugar/carbohydrates are used.

Im going to write an FAQ on this seeing as a lot of peopel ask, and im sure others like blaminator and urbanfox will be more than happy to contribute to it.

 

[Far]

blam says he works out, but by his face shots it doesnt look like he does much. blam take a pic of your whole body, topless wld b an added bonus.

 

[Robert]

Topless and shortless is obligitory!

Thanks atom a lot of what youve said makes sense at first im going to stick to a healthier diet and running, when ive managed to shift the excess im going to tone up as per your adivse..thanks guys.