Shehezaada Posted March 21, 2010 Posted March 21, 2010 Started with 2 minutes on the eliptical earlier this week and increased it to 8 minutes today. Will hopefully start on the weights next week. :weights: good work bro...keep it going now
Lurker Posted March 23, 2010 Author Posted March 23, 2010 I have decided to do cardio and weight training on different days for 30 min and 45 min respectively. Please suggest if cardio and weight training have to be done on empty stomach or a banana (is one enough) can be eaten before each of these. What should be the gap between eating banana and the cardio/weights? What should be eaten after cardio and weights training and after how much time? I have decided on jogging for cardio.Is it a right choice? Fasted cardio (empty stomach) is best for losing weight. Although I still prefer a light ice lime water with a dash of green tea. Before lifting it is recommended to have a fruit and possibly fast acting protein. This is of course if you want to be toned, if you want to gain weight and muscle I recommend having a good meal about 1.5-2 hours before your workout so you dont run out of gas. It is recommended to have some fast carbs(Gatorade) with fast acting protein(whey isolate) immediately after your workout(say within 15 minutes). How much you want to take depends on your goal. If you want to gain weight go for 60-80 gram carbs and 20-30 gm protein. If you want to lose weight, tone go with 30-40 grm carbs and 15 grm protein. Jogging is great. You can mix it up to create your HIIT routine. Look it up on the web, its excellent to lose weight and also keep things exciting when it comes to running.
Lurker Posted March 23, 2010 Author Posted March 23, 2010 After doing the weights for a year now, my arms look a LOT better....but I don't want my arms to be HUGE...you know what I mean? I want to be muscular, but not bulky. My biceps aren't following that route yet....but they are becoming pretty big. As to what have access to...I work out at home watching old NBA and cricket on youtube. Keeps me motivated. I have dumbells and free weight plates (5, 10, 15 lb). Let me know when you have time to do it! i'd love to hear your input. The quick question here is have your arms only gained in size or your body in general. Your big arms(and you should be thankful for the same) could be down to genetics or that you have added a few pounds and now need to lose weight. If you have a bit of body fat it might be taking away the toned impression. Personally high reps with moderate dumbbells works best for my arm. Go up to say 12-15 per arm, strict motion. If it means lifting only 10-15 lb dont worry. Also the big part of arms is triceps that is 2/3 of whole arm. If they are bulky your overall impression would be thick arms with no vasuclarity. For toning I would go with: Alternate dumbbell curl (12-15 per side). Dumbbell kickback for triceps (12-15) Hammer Curl for forearms and brachialis (12-15) Go light and go one after the other without any break in between. Take 2 minutes off and go back again. If weights seem easy, add a few more pounds.
Serani Posted March 23, 2010 Posted March 23, 2010 Started working out a few months ago ready for new cricket season in England, not really sure about what I should be doing for cricket specifically but I know I look pretty buff.
Shehezaada Posted March 23, 2010 Posted March 23, 2010 The quick question here is have your arms only gained in size or your body in general. Your big arms(and you should be thankful for the same) could be down to genetics or that you have added a few pounds and now need to lose weight. If you have a bit of body fat it might be taking away the toned impression. Personally high reps with moderate dumbbells works best for my arm. Go up to say 12-15 per arm, strict motion. If it means lifting only 10-15 lb dont worry. Also the big part of arms is triceps that is 2/3 of whole arm. If they are bulky your overall impression would be thick arms with no vasuclarity. For toning I would go with: Alternate dumbbell curl (12-15 per side). Dumbbell kickback for triceps (12-15) Hammer Curl for forearms and brachialis (12-15) Go light and go one after the other without any break in between. Take 2 minutes off and go back again. If weights seem easy, add a few more pounds. AWESOME....just to clarify, my arms have gotten more muscular, but I don't want to look like those guys who just work out their biceps and their disproportionate. I'm still growing so I want to get stronger, leaner, and faster. As far as losing weight, I'm 5'9 3/4 and 145....so my weight is OK. I just want to get toned....and I'm willing to put in the hard yards and be patient. Is this link accurate enough for the hammer curl? [ame=http://www.youtube.com/watch?v=2-2Y8-J5J_M]YouTube- Curl Exercises & Upper Body Fitness : Hammer Curl Exercise for Your Forearms[/ame] Thanks so much Lurker...if you ever open a gym imma be the first to join!!
Lurker Posted March 24, 2010 Author Posted March 24, 2010 ^^ Thats another variant, it focusses more on forearms though. Here is the one I was thinking about. kjlCGKdJ8oc
Shehezaada Posted March 24, 2010 Posted March 24, 2010 ^^ Thats another variant, it focusses more on forearms though. Here is the one I was thinking about. kjlCGKdJ8oc safeee...thanks bro
virufan Posted March 25, 2010 Posted March 25, 2010 hey lurker, could you design a good weights routine for me? This is what I'm currently doing Days 1, 3, 5, 7 10 reps bicep curl 20lb (each hand) 10 reps side curl 10lb (each hand) -> I just bring the weight to the side upto my shoulder and down 10 reps top curl 5l (each hand) -> I hold the weight straight and then bring it down behind my head All that is one set, and then I do 5 of them. It usually takes 25 minutes. Days 2, 4, 6 -> I just try to do as many pushups as possible. After doing the weights for a year now, my arms look a LOT better....but I don't want my arms to be HUGE...you know what I mean? I want to be muscular, but not bulky. My biceps aren't following that route yet....but they are becoming pretty big. As to what have access to...I work out at home watching old NBA and cricket on youtube. Keeps me motivated. I have dumbells and free weight plates (5, 10, 15 lb). Let me know when you have time to do it! i'd love to hear your input. I see that you work out on all days. I suggest giving one day rest for the body.
Shehezaada Posted March 25, 2010 Posted March 25, 2010 I see that you work out on all days. I suggest giving one day rest for the body. ya but the exercises i do aren't really that gruelling...also with stretching and stuff i don't feel sore the next day...so might as well!
virufan Posted April 6, 2010 Posted April 6, 2010 Fasted cardio (empty stomach) is best for losing weight. Although I still prefer a light ice lime water with a dash of green tea. Before lifting it is recommended to have a fruit and possibly fast acting protein. This is of course if you want to be toned, if you want to gain weight and muscle I recommend having a good meal about 1.5-2 hours before your workout so you dont run out of gas. It is recommended to have some fast carbs(Gatorade) with fast acting protein(whey isolate) immediately after your workout(say within 15 minutes). How much you want to take depends on your goal. If you want to gain weight go for 60-80 gram carbs and 20-30 gm protein. If you want to lose weight, tone go with 30-40 grm carbs and 15 grm protein. Jogging is great. You can mix it up to create your HIIT routine. Look it up on the web, its excellent to lose weight and also keep things exciting when it comes to running. Lurker, I have heard good things about HIIT and that it is far more superior to Cardio when it comes to losing belly fat. So I want to go for interval training. I read the following procedure: 1. Warm up with 5 mins of low intensity jogging. 2. Sprint for 30 secs 3. Do moderate intensity jogging for 90 secs 4. Do 3 rounds of Steps 2 & 3. 5. Cool down with 5 mins of low intensity jogging. Since I am a beginner in HIIT, should I start with jogging at moderate pace for 30-45 min for a period of 3 months before I embark on to interval training? Or should I hit HIIT straightaway? Also, is sprinting for 30 secs too less and should I increase it to 1 min? When should I do weight lifting- before or after interval training? I will write my workout schedule in a subsequent post.
Lurker Posted April 12, 2010 Author Posted April 12, 2010 Lurker, I have heard good things about HIIT and that it is far more superior to Cardio when it comes to losing belly fat. So I want to go for interval training. I read the following procedure: 1. Warm up with 5 mins of low intensity jogging. 2. Sprint for 30 secs 3. Do moderate intensity jogging for 90 secs 4. Do 3 rounds of Steps 2 & 3. 5. Cool down with 5 mins of low intensity jogging. Since I am a beginner in HIIT, should I start with jogging at moderate pace for 30-45 min for a period of 3 months before I embark on to interval training? Or should I hit HIIT straightaway? Also, is sprinting for 30 secs too less and should I increase it to 1 min? When should I do weight lifting- before or after interval training? I will write my workout schedule in a subsequent post. The great thing about HIIT, to me anyway, is that there are no hard and fast rules around it. You can make your own routine once you understand your physique and then push yourself a bit more. Here is a quick sample of what I do: 3 minutes of jogging on treadmill at 5mph. 30 seconds at 8 mph 30 seconds walking at 3.5 mph 30 seconds at 7.5 mph with incline 30 seconds walk at 3.5 mph. .....and so on. Essentially do a 30 second fast run, followed by 30 second of slow walk. You can increase 30 seconds run to 1 minute followed by 1 minute walk, or 45 seconds walk. You can increase incline, run steady for 2 minutes and then do a quick burst for 30 seconds. The idea is to do a random act of slow and fast runs. I typically do it only for 20 minutes but I sweat lot more than if I would do a steady run for 60 minutes. Frankly 20 minutes is all you need for HIIT. After that I do a quick 10 minutes full body exercise comprising of pushups, squat with light dumbbells, deadlifts with dummbell, overhead shoulder dumbbell press, lateral raise, biceps curls, triceps extensions. Do about 10 reps of each. Try not to take more than 10 seconds rest in between. If you want to burn more energy do an abs exercise between two weight lifting moves. I bought a 8 lb medicine ball and boy did this workout carve my tummy :--D:--D xxx
nballa Posted April 13, 2010 Posted April 13, 2010 remember folks its 20% exercise and 80% diet. you can just hit the gym 2-3 days a week(lift heavy) and get a kickass bod if you follow a strict diet regimen which focuses on high protein/high fat(good fats) and fruits/veggies. leave out grains(sweet potato is ok once in a while, so is brown rice). bread/pasta/white rice is a big no no. exercise is overrated and diet is underrated.
nballa Posted April 13, 2010 Posted April 13, 2010 also when you go to a gym do the anti-desi workout. The anti-desi workout involves doing the complete opposite of what desis do at the gym. 1) desis do bicep workouts - the anti desi knows that isolating biceps is totally unnecessary as majority of workouts involve the use of biceps 2) desis don't workout lower bodies - the anti desi knows that lower body has larger muscle groups than upper body and more effort should be put into squats/deadlifts etc 3) desis do treadmilll and "elleptical" - anti desi knows that its pretty much useless to do either esp while bulking. 4) desis think whey protein is a magical concoction that will help them build muscle - anti desi does weeks and months of research and studying before deciding on the supplements 5) desis workout with the same weights every week - anti desi knows that it is necessary to increase weights every one-two weeks for the body to grow. as a result of the above you see desi guys who look exactly the same even after going to the gym after a year, no lie.
mhr123 Posted April 13, 2010 Posted April 13, 2010 also when you go to a gym do the anti-desi workout. The anti-desi workout involves doing the complete opposite of what desis do at the gym. 1) desis do bicep workouts - the anti desi knows that isolating biceps is totally unnecessary as majority of workouts involve the use of biceps 2) desis don't workout lower bodies - the anti desi knows that lower body has larger muscle groups than upper body and more effort should be put into squats/deadlifts etc 3) desis do treadmilll and "elleptical" - anti desi knows that its pretty much useless to do either esp while bulking. 4) desis think whey protein is a magical concoction that will help them build muscle - anti desi does weeks and months of research and studying before deciding on the supplements 5) desis workout with the same weights every week - anti desi knows that it is necessary to increase weights every one-two weeks for the body to grow. as a result of the above you see desi guys who look exactly the same even after going to the gym after a year, no lie. Hilarious .. but its true ...U even see lots of desi's who are thin working on there 7 inches biceps , working like hell on forearms for the 1st week later on posing in front of the mirror to see any extra ordinary change and these are the guys whom who won't find next mnth.
Shehezaada Posted April 13, 2010 Posted April 13, 2010 also when you go to a gym do the anti-desi workout. The anti-desi workout involves doing the complete opposite of what desis do at the gym. 1) desis do bicep workouts - the anti desi knows that isolating biceps is totally unnecessary as majority of workouts involve the use of biceps 2) desis don't workout lower bodies - the anti desi knows that lower body has larger muscle groups than upper body and more effort should be put into squats/deadlifts etc 3) desis do treadmilll and "elleptical" - anti desi knows that its pretty much useless to do either esp while bulking. 4) desis think whey protein is a magical concoction that will help them build muscle - anti desi does weeks and months of research and studying before deciding on the supplements 5) desis workout with the same weights every week - anti desi knows that it is necessary to increase weights every one-two weeks for the body to grow. as a result of the above you see desi guys who look exactly the same even after going to the gym after a year, no lie. i like everything you said except for point 5.....i think one-two weeks is a little too soon. Personally I've seen good results when going up +5 pounds every 4-6 weeks....then again I'm not looking to bulk up too much, just tone out.
Shehezaada Posted April 26, 2010 Posted April 26, 2010 lurker...thanks for that awesome arms workout you prescribed...i like the results so far, god bless! tomorrow imma start the P90M Plyometrics routine in hopes of improving the vertical...right now I have a pretty pathetic vertical of 23', so can only dunk a 9'3 barely...let's hope this works!
Anonymous Posted April 26, 2010 Posted April 26, 2010 Hey guys, has anyone here tried the Tabata routine? Its a variant of HIIT i guess.am no expert...
CricketGirl Posted April 26, 2010 Posted April 26, 2010 Hey guys' date=' has anyone here tried the Tabata routine? Its a variant of HIIT i guess.am no expert...[/quote'] heard of it!! its like a speedier type of interval training u need stay mentally focused as you're constantly chopping and changing resistence and speeds on what ever it is you are doing!! it certainly makes your workouts more interesting!! whether it worlks or not? dont know!! i started boxercise lately and my instructer does something similar with us so lets see!! oh he also told me i'm pretty tough for a girl thats nearly half his height! :sniffle: ol' meanie!
Shehezaada Posted April 27, 2010 Posted April 27, 2010 Hi Lurker, imma bother you again man. But this time I did some research so i ain't coming empty handed! So i want to try to work out the entire body now in a proper way....doing some research I identified these main body parts and ideas on how to work them: Chest -> Pushups Back -> Including traps, lats, deltoids -> Need routine Abs -> Ab Routine Video Shoulders -> Need Routine Arms -> Including Bicep, Tricep, Forearm -> Lurker's Routine Legs -> Plyometrics First question, is there anything major i'm missing here that deserves their own category? Second, I have ideas on how to work out 4 of the 6 main ones. The ones I need routines are for Shoulders and Back. Keep in mind, I'm moving out next week and working out at home and I won't have the pull up bar anymore! so ya if you could help me design a shoulder routine and back routine that would be great!
mhr123 Posted April 27, 2010 Posted April 27, 2010 no one really asked for your "i find it really funny" opinion!! and FYI, anything that keeps you active and gets the heart rate up is considered as exercise! healthy eating is a lifestyle where as "acai berry" "lemon detox" and "beyonce Knowles" diets are all fads! neither do i need to lose weight or learn to fight! (i can do that without the boxercise class) its all about doing something that keeps you active while having fun!! understood?? thankfully the few guys in a classes come well padded otherwise they would go home bruised like a peach!! :phehehe: ... CG u seriously pwned this guy. I hope Mr. CG is well trained in Kickboxing to save his pants when ur hell brakes loose on him.
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