|11 Mar 2010, 9:45 PM EST||#1|
FREE Weight Training, Diet and Exercise Advice
Please read this before asking a question just in case you find it here.
General Weight Training Tips
-Buy Arnold Schwarzenegger's Encyclopedia of Modern Bodybuilding...best purchase you can make. It answers anything you need to know, has specific workout programs and diets and will teach you things you didn't even know to ask. http://www.amazon.com/New-Encycloped...sr=8-1-catcorr
-Join www.BodyBuilding.com or simply lurk the forums (There is a TON of good info out there, but just make sure you trust the source which is usually validated if everyone in the thread tends to agree or support what is being said)
-Lift 4-5 Days a week for 30-60 minutes. If you are on the lower end of this time, it needs to be REALLY intense. 60 or more minutes allows for more rest, but heavier weight.
-Rest no more than 1-2 minutes between sets depending on how heavy you are going. Exceptions that I take to this are if I am going really heavy and doing like sets of 4 or less to build pure strength.
-Allow 48-72 hours for your body to repair muscle.
-Try and get in at least 1 gram of protein per lb. of LEAN body mass (muscle) per day spread out throughout your 5-6 meals. I try to get in 1.5 grams per lb. Your body can only use so much protein at a time & the rest is flushed out the back door.
-Vary up your workout program every 6 weeks to 3 months or whenever you feel yourself "hitting the wall" a.k.a. not getting results.
-Make sure you get at least 7-8 hours of sleep a night, up to 10 for teens. This is when the body repairs muscle the most!
-Eat Breakfast! It really is the most important meal of the day. Kick starts your metabolism among other things.
-STRETCH! Injury prevention starts here & staying injury free is crucial to getting results.
-Try and get in 3-4 Exercises per body part, mixing up some of the stuff per day
Exercises and Videos by Body Part:
Note: These are just SOME of the things I do. There are TONS of exercises out there if you do your research. These are a good start but are by no means the only things you should be incorporating into your routine. Trial & error.
Barbell Bench Press
Barbell Incline Press
Barbell Decline Press
Dumbbell Bench Press
Dumbbell Incline Press
Dumbbell Decline Press
Bent Over Barbell Rows
Bent Over Dumbell Rows-Double Arm
Bent Over Dumbbell Pulls-Single Arm
Weighted Pull-Ups (or with bodyweight if you aren't that strong yet)
Close Grip Pull-Ups
Wide Grip Pull Ups
Seated High Row
Seated Low Row
Barbell Overhead Press a.k.a. Military Press (I recommend doing these in front of the neck)
Dumbbell Overhead Press
EZ Bar Upright Rows (Also work the traps well)
Straight Bar Curls
Dumbbell Alternating Curls
Dumbbell Hammer Curls
EZ Bar Preacher Curls
EZ Bar Curls
Rope Hammer Curls
French Press a.k.a. Skull Crushers
Bench Dips (Careful with the shoulders. These can be done with weight on your lap for extra resistance)
Dips (Also works the chest)
Overhead Extensions (Can be done with one arm as well)
Dumbbell Walking Lunges
Lying Leg Curls
Donkey Calf Raises
Straight Leg Deadlift/Romanian Deadlift (Hamstrings and glutes)
Seated Calf Raises
Standing Calf Raises
Barbell Shoulder Shrugs
Dumbbell Shoulder Shrugs
Dumbell Wrist Rolls/Curls
Zottman Curls (Overloads your brachialis)
Barbell Reverse Curls
Abdominal Exercises- (Use a Balance Ball when you can)
Decline Crunches (Can be done with added weight)
Reverse Trunk Twists
Advanced Stuff- DO NOT DO THESE UNTIL YOU HAVE BEEN LIFTING A WHILE AND AFTER YOU ARE SURE OF FORM! Also, start out light. High risk of injury if done improperly!
Dead Lift (also works the back and other muscles)
Hang Clean Press (No instruction on this one, but good form)
Overhead Squats (No instruction on this one, but good form)-EXTREMELY ADVANCED!
General Weight Loss Tips
-No matter how much you want to lose, your diet will be probably 70% of your results.
-The only way to lose weight is to create a "Caloric Deficit" meaning that your body uses more calories than you are taking in.
This is done in the following ways:
1. 500 calories a day cut out of your diet=3500 calories per week which=1 lb. of body fat...use this accordingly. If you do it right, that's 4 lbs. per month right there!
2. You have to get your metabolism up.
3. Spread your meals out throughout the day. 5-6 small meals a day, all with good calories and no more than 40 or 50 grams of protein. (See diet section for further details).
4. 20-30 minutes of cardio a day (Preferably HIIT). (See Cardio section for further details and to find your Target Heart Range)
5. Don't worry if you aren't losing fat from a certain area just yet. As long as you are losing bodyfat, you are doing ok. Everyone is genetically predispositioned to lose fat from certain areas before others. The LAST place you lose weight might be your stomach or man boobs so be patient. The body part you are exercising isn't necessarily where the fat is being used for energy.
6. LOOSE SKIN ALERT! Don't expect overnight results. Keep building muscle and eat foods and use lotion that helps with skin elasticity.
7. EVENTUALLY if you do everything right, you WILL lose the weight.
|11 Mar 2010, 10:10 PM EST||#2|
Getting Past Weight Training Plateaus
-When you hit the proverbial "wall" you need to change things up. Try some of the following tips:
-Throw in super sets (alternating between 2 exercises with little rest in between)
-Try different exercises
-Take a week long break (Your body may need it)
-Keep in mind that the closer you get to your goals, the slower they will come.
-20-30 minutes a day
-High Intensity Interval Training is the best bang for your buck when it comes to cardio. Basically you walk or jog for a period and then sprint for a period (usually 30 seconds or a minute each) to vary your heart rate. This is much more effective time wise for burning calories than simply going non stop.
-Needs to be in your target heart rate to burn fat. Go here to find out what your target heart rate is:
-Keep in mind that your diet is more important that cardio for losing weight. If you only burn 200 calories on the treadmill a day, you would have to do that 4 days in a row to burn off the cheesburger you got from McDonald's. I realize that you get a metabolic boost after doing cardio, but the point remains the same. Eat right, weight train AND do cardio to get the best results.
Intense Ab Workout
-No amount of sit ups will show your abs if there is fat there.
-People are genetically predispositioned to lose weight from certain areas before others. For males, it's typically around the mid section that you will burn fat last so be patient.
-You wouldn't do 200 curls & expect your biceps to get bigger so don't expect your abs to get bigger by doing 200 situps. You have to do weighted sit ups & put a lot of strain on them to get them to thicken.
-I believe you can do abs every day. There are people on both sides of the fence. Some people think that the abs are like any other muscle and they need just as much recovery time, but I've always gotten my best results working them at least 3-4 times per week. At first you will have to get over the soreness but your body will adjust.
-Working your core will help strengthen the rest of your body. You should not be neglecting your abs, obliques and lower back.
Speed and Vertical Tips
#1: Speed ladders. (look up progams for this and the following online...tons of stuff out there)
#2: Running Ropes (If you have access)
#4: Bungee runs with a partner if possible
#5: Run with a weighted vest (in the grass so it's easier on your joints)
#2: SuperCat Jumping Machine...IF you have access, nothing is better IMO for jumping
#3: You must get your calves stronger. This is a muscle you can put a LOT of load on since you use them all the time. I would work them 2-3 times a week very vigorously. Use heavy weight and focus on exploding from the bottom to the top. This will help train your calves to explode.
#4: Use a weighted vest. You can pick one up at Wal-Mart. This again will train your body to be able to handle that extra load and when the load isn't there, you will get UP!
#5: Work your core muscles (lower back, abs) These greatly help you generate force in an upward motion.
#6: Work the rest of your body. Your arms, shoulders, & back also help throw your weight up. Explosive squats & dead lifts will greatly aid your mission. If you have a jumping machine at your school use it religiously!
Nutrition: By: Gouverneurcc+Rep him if you get the chance. The man put a LOT of work into this.
- One of the most important elements in one's body. Your body is over 65% water afterall. The benefits of proper hydration is unmatched!!
- Shoot for: Current weight X .5(low end) to .66(high end) in ounces.
I doubt very few are currently getting this much.
- Figure how many hours you plan to be up and divide by needed water intake. Ex 128oz (1 gallon): 8oz. each hour.
- Very little and that assumes you drink a gallon of water.
- The body's main source of energy.
- Carbs are broken into two categories:
- Complex Carbs: Sustained Energy ("Timed Release")
- Starchy: Oatmeal/Oats, Potatoes, Grits, Brown Rice, Lentils, Sweet Potatoes, Whole Wheat Bread, Cream of Rice, Chickpeas, Pitas, Whole Wheat Pasta, Black Beans, Kidney Beans
- Fibrous: Asparagus, Squash, Broccoli, Green Beans, Cabbage, Cauliflower, Celery, Cucumber, Mushrooms, Lettuce, Red or Green Peppers, Tomatoes, Spinach, Zucchini, Yams
- Simple Carbs: Immediate Energy
- Food: Bananas, Grapes, Skim Milk, Strawberries, Apples (low GI though!), Pears, Cantaloupes, Cherries, Grapefruit, Lemon, Nectarine, Peaches.
- Sugars: Maltodextrin and Dextrose
- Focus on complex over simple, but make sure you get simple in.
- 70% Complex and 30% Simple is a good bet, since fruits are so full of nutrients.
- With your Vegetables (Fibrous Carbs) try to avoid cooking. Focus on eating raw or steamed, which will allow for less nutrient waste than cooking.
- ALWAYS Go Fresh over Canned. The preservatives are high in sodium and man made chemicals.
- Soluble vs Insoluble
- 40-50 grams per day (Fiber Supplement if needed)
- Slows rate of stomach emptying - Delays absorption of glucose into bloodstream.
- Can Also Lower Cholesterol
- Cleans out system, which allows for better better aborption of nutrients into body and muscles.
- Building blocks for lean muscle mass without muscle gain or weight loss impossible!
- Protein can be found in many carbohydrate and fat sources also!
Protein Sources: Salmon, halibut, cod, round steak, chicken breast, tuna fish in can w/ water, sardines, turkey breast, whey protein, whole eggs, egg whites, skim milk, lean ground beef, ground turkey, low-fat swiss cheese, chedder cheese, low-fat cottage cheese
- Responsible for lubrication of joints
- Many hormones manufactured from fats.
- Omega 3's (One of two essential fats the body needs)
- Flaxseed Oils and Fish Oils
- Shown to have anti-lipogenic properties and help prevent fat storage, as well as assist the body to burn fat, and improve recovery.
- Omega 6's (Other essential fat the body needs. Your body doesn't produce either)
- Eggs and Poultry
- Shown to have anti-inflammatory properties, which helps reduce post training inflammation (leading to faster recovery)
- Other Polyunsatured Fats:
- Almonds, Walnuts, Vegetable Oils: Corn, Cottonseed, Safflower, Soybean, and Sunflower Oil
- Monounsaturated Fats:
- Shown to have a positive effect on good cholesterol levels.
- Extra virgin olive oil, canola oil, Peanut Butter
- Make sure you include fats in your diet, cutting fats like most popular diets suggest, is not recommended.
- Stay AWAY from sodas both diet and regular.
- Don't eat sweets.
- Stay away from fast food as much as possible (many restaurants are adding healthier alternatives to their menus but you're still better off eating at home).
- 75-80% of our sodium intake comes from processed foods. Just half a teaspoon less sodium per day will lead to 100k less heart attacks in America per year!
Sources: (All great reads and would recommend to anyone. All information I gathered above was from these sources and previous research I have done on other websites and articles.)
- Hardgainers: Bodybuilding Handbook by Hugo Rivera
- Natural Bodybuilding by John Hazen
- The Future of Sports Nutrition: Nutrient Timing by John Ivy & Robert Portman
-Optimum Nutrition Gold Standard Whey Protein
-Omega Fatty Acids
-Serious Mass--Weight Gainer
-C4 (awesome for energy)
-Uni-Liver (natural liver product that delivers important amino acids)
-Kre-Alkalyn (Creatine like supp)
Weight Cutting: (IF YOUR DIET IS IN CHECK and you are doing cardio!!)
-Make sure that you don't abuse them and if you have heart problems or anything, stay away. If you haven't had a physical, get one first...PLEASE!
-Lipo 6 Black
Sample Schedule #1 (This is what I do)
Monday-Chest and Bi's
Tuesday-Legs (More Quads, 1 compound exercise such as squats)
Wednesday-Back and Tri's
Thursday-Shoulders, Traps, and Forearms
Friday-Legs (More Hamstrings, 1 compound exercise such as hack squats...something you didn't do Tuesday)
Sample Schedule #2
Tuesday-Back and shoulders
Wednesday-Chest and traps
Friday-Biceps, Triceps, Forearms
Sample Schedule #3
Monday-Chest and Tri's
Tuesday-Back and Bi's
Thursday-Shoulders and Traps...light back
Friday-Biceps, Triceps and Forearms...light chest
Sample Schedule #4
Thursday-Shoulders and Traps
Friday-Biceps, Triceps and Forearms
MLG Event DOTA 2 Pro Player Manager and Production Assistant
XBL Name =KRILLLN
Last edited by KRILLIN; 11 Mar 2013 at 2:12 PM EDT.
|11 Mar 2010, 10:13 PM EST||#3|
This is Sparta!
Join Date: Sep 2006
What' are some good ways to improve how fast I sprint. I play baseball and the typical distance required to sprint is 90 feet.
Specific excercises to do in the weightroom would be helpful. Also, what exercises i should do when i am practicing sprinting.
|11 Mar 2010, 10:16 PM EST||#4|
Dazed and Confused
Join Date: Feb 2008
Give me a workout/tips to improve my 200 meter time. I was hitting high 23s as a sophomore and I want to hit at least a couple 22s as a Junior.
|11 Mar 2010, 10:23 PM EST||#5|
|11 Mar 2010, 10:33 PM EST||#7|
In the weight room, you need to increase your leg strength without adding too much bulk. The stronger your legs are and the more explosive, the farther each stride will carry you, but if you add a bunch of body weight, the two will negate each other. Power cleans, explosive dead lift (please don't hurt your back), and walking lunges will be a great start. If you have access to a Supercat (look it up) jump machine, this will help with your explosive fibers as well. Those are just a few exercises to get you started. Look on youtube if you are unsure of the form necessary. Staying injury free is a big part of getting results.
|11 Mar 2010, 10:39 PM EST||#8|
|11 Mar 2010, 10:45 PM EST||#9|
Dazed and Confused
Join Date: Feb 2008
Thanks, and I appreciate the advice. I would consider myself one of the best in my conference when it comes to getting out of the blocks. It is just that I have trouble gaining more speed. I lead the first half to 3/4 of the race then everyone catches up to me or passes me. I don't think it is a conditioning problem, I just don't know how to push to that next level of max speed. Once again, thanks for the advice and good thread.
Ill +rep you when I can.
|11 Mar 2010, 11:05 PM EST||#10|
|12 Mar 2010, 12:46 AM EST||#11|
Please make sure that you look up any exercises I suggest on Youtube for proper form and make sure to warm up, stretch and cool down each time you exercise. Getting injured during training will really hinder your results.
I'm going to bed but I'll post some more tomrrow when I get home from work. I know there are a lot of people out there that work out and are interested in improving themselves physically so let's keep this ***** going.
|12 Mar 2010, 5:34 PM EST||#12|
Well, now you do feel like posting ;). Umm, by curling weights I assume you mean dumbells? Without weights, the only thing you can rely on would be bodyweight exercises. You can do stuff like one legged squats, inverted push-ups, pull-ups on anything you can find, sit ups, and anything else you can think of doing.
Unfortunately, without weights, you are really going to be limited. The only way you are going to build a lot of muscle is by the overload principle which is making your muscles do more than they are used to doing. Lots of push-ups and stuff are going to increase your muscular endurance, but you won't gain a whole lot of size from it. The pull-ups will probably get you the most gain because most people can't do a whole lot of them so it's enough resistance to force the body to grow as long as you are getting enough protein. However, only your back and biceps will benefit from this.
Your legs are the muscle group you need to work the most and are the hardest to work without weights because they are used to carrying your body weight everywhere you go. Again, you can work a lot on muscular endurance without weights, but not much on muscular strength and size.
My suggestion for weight training would be to get a gym membership. If you do your research, some of them are fairly cheap. Your health and physical appearance are worth $1 a day. Tell yourself that and make it happen. If you are willing to do that I can give you some more suggestions as far as the building mass goes.
Something you can do in your current situation is change your eating habits and use the treadmill at your apartments daily. If you do around 20-30 minutes of cardio a day and eat 5-6 small meals a day (no more than 300-400 calories each meal), you will probably lose about 1-2 lbs per week of body fat. This won't increase your muscle but you will be able to see them better which is also good. If you do not get a gym membership or can't afford one, but still do the body weight exercises as I've suggested, then at least you will be ripped (as much as your genetics allow). Nothing wrong with that and when you finally do get a gym membership someday, you will have a nice canvas ready to work with.
Quick tips for your diet:
Stay away from sugar, soda (diet and regular) and too many snacks. You need to cut your calories, but not from nutritious foods. The calorie deficit needs to come from the bad things you no doubt eat. This will probably be the hardest part to change, but it's necessary or you can plan to fail right now. Hope this helps, and feel free to ask for any clarification or further advice. I really don't want this thread to die just yet so POST IN HERE! :D
|13 Mar 2010, 12:53 AM EST||#13|
Testing the Waters
Join Date: Dec 2008
^ Thank you sir. I actually do have a gym membership and used to have a trainer, but I'm spending the year in California and just needed to know what I could do with what I have. I have a pretty good diet as is, so we'll see how this goes. I just don't want to be sitting around all day and get out of shape.
|13 Mar 2010, 1:05 AM EST||#14|
Testing the Waters
Join Date: Feb 2009
Wanna lose fat and gain muscle in my thighs, and abdomen. Tips? Not a lot of stamina either :?
Also, I have no equipment whatsoever.
|13 Mar 2010, 11:47 AM EST||#15|
You will need to get your heart rate up and keep it there. It's easy to do on a treadmill because they will have heart rate monitors for you to use. You can buy a monitor for your wrist that looks like a watch but they are around 20 bucks I think. The main thing is, you don't want to get your heart rate up TOO high, but if you're young you should probably be ok. Your body will tell you when to stop. Also, you don't want to have it too low because your body won't be burning the maximum amount of fat until you get it into the fat burning zone which is about 60-80% of your max heart rate. There are formulas for this online if you care to figure it out.
The most important thing is to fix your diet if you want to lose weight and keep it off. ~70% of your results with weight loss are going to come from your diet. A general rule of thumb is 5-6 small meals a day with no more than 300-400 calories per meal depending on how many calories you take in now. Your goal should be to take in 500 less calories a day than you are now. This will equal 3500 calories a week which is 1 lb. of fat. That in combination with the cardio and bodyweight exercises (sets of pushups until you reach 100, Curl ups until you reach 200, pull ups until you reach 30-50 depending on how many you can do, walking lunges, etc...) will get you losing around 2 lbs per week. You probably won't be building much muscle without lifting weights, but you will be able to see the muscles better with the reduced fat around them, and the running and lunges will help tone your legs which is a good thing.
The #1 thing you have to change is your mentality. Most people start out exercising and quit within a week or two because they don't see results. You will not be able to visibly see a lb or two difference in your body. It is spread out too far. Another thing that frustrates people is that they can't see their six pack even though they do tons of sit ups and stuff.
Everyone is genetically predispositioned (predetermined) to burn fat from certain areas first before moving on to another area. For some, they will burn fat off of their butt first, then their thighs, then their abs. For others, they will burn fat off their abs, then their legs (thighs), and then their butt. You have to get rid of ALL the unnecessary body fat in order to have that total body ripped look that most people that exercise strive for. It takes a lifestyle change and a complete new mentality in order to succeed. Rome wasn't built in a day and neither will your body morph into what you want it to be. That takes time and determination and trust that what you are doing is working. Keep track of your progress. If you stay away from fattening foods, lower your sodium intake, stay away from a lot of sugar and soda (basically none would be ideal), get in just the right amount of protein, and keep the meals small so there's nothing to store as fat, you WILL get results.
Once you get into your program, you will eventually need to add weight training if you ever want to take your body to the next level, but for now, getting the fat off is easy if you want it bad enough. Refer to some of the other posts for information. Most of the other posts asked something similar to you and I don't want to cut and paste the same information every time so look at those as well and use things that match your current situation. I hope this helps. Feel free to ask any other questions and keep this thread going as long as possible. I enjoy helping others. That's why I'm a teacher!