The Workout Thread

Fili's way worked for me, I was skinny as hell but managed to put on like 8kg in less than a year just with crap food and eating badly in general. the only bad thing is I gotta work out now, otherwise I'll keep putting on weight hence I'd be screwed.

as for the diet thing I don't know tbh, just eat a lot of meat (esp chicken), eggs, milk, generally stuff that's protein rich.


edit: Waldo pretty much covered everything there, good stuff

Tosiek;3113333 said:

Thanks a lot guys and especially Waldo. Can I use yoghurt/buttermilk and dairy products instead of milk itself? I'm not allowed to drink milk in its basic form.

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I find this website very helpful:

http://www.bodybuilding.com/guides/

Check it out. It gives you a lot of advice about how to effectively gain muscle mass.

Are you not interested in using these?



It basically contains just protein. No added chemicals or anything. You can try getting your protein in diet with good results but I find the protein shakes very convenient. For example, 1 drink might contain 20g of protein which is equivalent to 4 eggs. Who would want to eat 8 eggs a day to get what you will get with 2 drinks? It has been proven to work as well and you won't be disappointed with the result provided you are consistent.

Tosiek;3113333 said:

Thanks a lot guys and especially Waldo. Can I use yoghurt/buttermilk and dairy products instead of milk itself? I'm not allowed to drink milk in its basic form.

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I think milk is just important because it's a natural source of whey protein. I'd say just buy a big tub of that like Nady posted and take the recommended amount after you work out every day. I think pretty much every normal person is resistant to taking anything "unnatural" when they start working out, but it makes a huge difference and it's really no big deal.

You can call me stupid but I'm afraid of using these kind of "things" even though it's proven safe. Need to gain weight in a natural way. I'm not a pro and do not want to become one. Right now my weight is around 68/69 kilos and I'm quite tall 187cm. My dream weight would be like 75/77 kilos. Furthermore it's tough for me to be a regular blood donor because of my weight. My goal is to get rid of my skinny arms.

Protein is natural dude. I wouldn't advocate supplements or creatine.

Yeah, that stuff is all good. I've used something that's not even just protein, it's a protein/carbon hydrate based shake. Tastes good too.

Seems like you have the same type of body than I do - just in a bigger scale. I'm around 177 and 60kg. I also want to get rid of my skinny arms. But it's tough if you don't do anything about it. Always been too lazy with it, started going to the gym, but didn't take it seriously enough.

I'm guessing with this weider's I could get decent abs, as I have them in decent shape already. Pretty much just need to get it flatter. Hopefully I can setup a pullup bar in my new flat somewhere, so I can work on my arms a bit.

With pushups I remember noticing a couple times after I'd started working out more regularly (ie going to the gym, benchpressing) that when I did standard pushups, I could do a lot more. It helps you keep motivated when you can actually see and feel the difference.

Guys, don't forget about legs. Legs are foundation, and once a week doing it is important. Squats, calf raises etc. are easy but very effective workouts.

For abs, my friend suggested me this workout. I didn't try it yet, but he said its very good, so I decided to share it.

ShiftyPowers;3113435 said:

Protein is natural dude. I wouldn't advocate supplements or creatine.

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This.

There's a lot of misconception about Whey protein. Its nothing like illegal anabolic steroids or anything. Its just a convenient, easy way to consume a lot of protein. Its the same thing as taking vitamin supplements.

When I was younger (5-6 years ago) I was quite fat. Not obese kinda fat but fat. Then I decided to lose some weight (skipping dinner did miracles). But then I grew in height and I got skinny as hell (almost 1.80 and 60 something kilos). And then I started eating. And then I got like 1.85 (which is my current and probably final height) and 75-76 kilos. And then I started working out specifically on biceps, triceps and trapezius with dumbbells. In about 3 weeks of daily training results were awesome. Seeing this I went for the six-pack. The thing is that the view of the rectus abdominis is blocked by an important layer of fat. This really irritates me. From your personal experience is it possible to lose this? What should I do? I know it's mostly about food, but I have no clue what to do. Forgot to mention, I'm now 1.85 and 83 kilos.

There is nothing that targets specifically abdominal fat. Sit ups etc are just to strengthen your muscles in your abdomen but doesn't get rid of the abdominal fat. You can have very muscular abdomen but if you have a lot of fat in the abdomen, the muscle won't be visible.

To lose that abdominal fat, you would have to lose total body fat. 2 ways you can do that. First is diet: cut down on calories and fat and increase protein. Second is cardiovascular exercise. At least 30 minutes of jogging/walking/running per session. I would suggest you do this kind of exercise in between your work out days. e.g. 5 days of work out then 1 day of cardio then 1 day of rest in 1 week.

For cardio I suggest you do HIIT, that way you know you are doing it right (it's intense) and it doesn't take long.

http://en.wikipedia.org/wiki/High-intensity_interval_training

Mrromaniac, as Nady said, you can't lose fat targetly on specific part, it's simply how body doesn't function. You know how they say: "Abs are made in the kitchen, not the gym!"
Cut down high caloric food, especially sodas, and do cardio workouts (running, fitness etc.)

Also, do both diet and workout. If you do cardio and still eat like maniac - no result. If you go on some strict diet alone, by starving, your muscles will be fading away and - no result. Do both! Workout + healthy food = success!

Also, do workout in the morning for best impact, 2-3 times a week, with weight training in between days. After 1 month you will see changes, after 3 months you won't recognize yourself. So, get some nice shoes and go run for about 30-60 minutes, or get some fitness videos workouts for home.

Waldo1639;3113453 said:

For abs, my friend suggested me this workout. I didn't try it yet, but he said its very good, so I decided to share it.

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Now I realized that Weider's six is for wimps, seriously. This^^ is a serious thing. It's freaking exhaustive but enjoyable and the most important thing- it's quicker. In the final days of Weider's you have to spend almost 40 minutes to complete it (and it is monotonous as hell!), while this workout takes you 8-10 minutes.

1-2, 1-2, 1-2, 1-2, 1-2, 1-2...

Horatiu;3115309 said:

1-2, 1-2, 1-2, 1-2, 1-2, 1-2...

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For me it goes: 1-2, 1-2, 1...

haha... This Workout is really awesome. Fifth session is killing me... But it's fun, I like it!

Here's a dumb one...a lot of people have told me that rope juming is a good cardio exercise but what's the rope for? To keep a rhytm, to make your hands work or just to look less like an idiot just jumping?

I think it's for the rhythm. Anyway, I find the exercise bicycle way more efficient than other cardio.

clash;3115630 said:

Here's a dumb one...a lot of people have told me that rope juming is a good cardio exercise but what's the rope for? To keep a rhytm, to make your hands work or just to look less like an idiot just jumping?

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Yeah, all of that. Also to keep you honest that you keep getting up.

Jump rope is harder than regular jumping because you need to focus on making the jump which puts more strain on you. Also you have to keep your body/hands lined up and in sync which is tougher too.

Just ran for maybe 5-6km. Felt really good in fresh autumn weather. Gonna try and start that Weider's thing now, but knowing me I'll probably quit it pretty quickly. I've never been good at working out steadily on my own. I used to practice floorball 4-5 times a week, but it's much harder to find the motivation when doing running or gym on your own.

E: Feels surprisingly tough. My abs are in decent shape but even with just 6 reps, it's burning properly. I know for almost certain that I won't be doing this everyday, by the schedule, but I'll most definitely be using these moves for my abdominal training in the future instead of just a lot of fast reps of regular sit-ups. It's the holding still that does the work.