I've decided to be through with being a beta weakling
I got a gym membership and I'm ready to take charge of my own body
I got about an hour a day so if anyone can recommend me diet, lift schedule, and just generally what to do, it'd be great
Thanks ^.^
[spoiler]I'll give you a blowjob if you help[/spoiler]
-
Edited by Capiton Render: 12/2/2014 4:22:28 PMTry mine 4 days a week 3 seperate supersets each super set has three different muscle groups one is always core Start with 6-10 mins cardio 1of 3 super set Chest+bicep+ core Continue until three are done Break 2 mins 2 of 3 repeat with different exercises 3 of 3 repeat with different exercises Thats about a 45 min-55 min session 2-4th days, change muscle groups. Basically you are doing 3 different cores 3 sets sets each then the same for each of the other two groups I dont stretch, or do much leg workouts due to injuries. But basically. Monday is Chest+bicep+core Tuesday is tri, shoulders core Thursday is chest, upper back, core Friday is lower back, bicep/tricep, core Spend as little time in between everything, keeps your heart rate up, so you are constantly burning like cardio. Also Ill make the first in the superset, then reduce weight to do far more reps. Sometimes ill do almost no weights on the last of the super set, and do like 40-50reps or until i cant anymore. Been working well for me.
-
Always warm up and stretch. Stay hydrated Monday: back and chest Tuesday: legs Wednesday: Bi and tri Thursday: shoulders Friday: rest Sat: full body circuit (light weight) Listen to your body.
-
Goto it when you beat dark souls without deading
-
I'll still beat the shit out of you
-
You are old and smart enough to decide when and how long u should train. A tip from me would be the magic number 20. 20 seconds of rest, then do another set. 20 seconds of rest, then another set. 20 seconds of rest, then another. Your muscles will tear, you will sweat, you will feel the pain and thats how it should be. Also check out "The Hodgetwins" on youtube about "intermittent fasting". It worked for me. It works my friend, but u have to be committed. What you put in, is what you get out. Dont take any protein supplements or any enhancing substances for the first 3 months, your body changes the most during that time and you dont need to burn money. After 3 months your progress slows down, then whey protein is a good supplement to help you if eating wholesome meat is out of your reach from your lifestyle. Food , wholesome food is always better than protein shakes.
-
Edited by Ling Lings Head: 12/2/2014 10:54:12 AMStart with your own bodyweight. Train specific muscle group every other day. Legs are important to train for it releases more "bodybuilding hormones" and thusly increases your overall muscle growth. Situps, chinups, pullups, squats, pushups. Do as many of these as your current strength allow, until you piss your pants in pain. Rest for one minute and go about it two times more. Warm up before training. Eat proper food. Get plenty of sleep. Loosing body fat is another issue. There is no luck. There is no try. No pain, no gain.
-
Edited by The Fallen Zyzz: 12/2/2014 10:36:00 AMEven I don't use a formal schedule. I don't think you really need one. You just need to set aside a 'rest day' and spend the rest of the week alternating between lower body and upper body exercises. That's what myself and a mate do. Although, I don't usually alternate between legs and chests on different days. I spend an hour working my legs and I spend the next hour working my chest, arms and back. I don't designate 'leg days' and 'arm days'.
-
2 Replies>asking anyone on this site if they have workout advice
-
1 ReplyEdited by QuincyBlaze: 12/2/2014 8:08:12 AMI have one that I made for myself, I can link it once I hit my PC if you like. It isn't really too hard, I don't think. Generally speaking, its a 5-day regimen with Saturdays and Sundays reserved for intense stretching, something done in 10-15 minutes. Never skip leg day--the 20 rep squat is king. Always do cardio on ab days. Don't underestimate a simple pushup. I always warm up with a little of what I'm working that day and a little of what I worked the previous day. Diet depending on how [i]your[/i] body processes things, not hearsay. Oh, and good luck.
-
1 ReplySkipping leg day is akin to killing a litter of baby kittens. However doing leg day is akin to a litter of baby kittens destroying your legs. With lasers. And missiles.
-
If it's for weight loss I have this magnificent routine: Eat anything within the limits of your kitchen Rest and relax Resume eating Hydrate and eat (calories = energy) Rest from all that eating and hydrating I've been doing this routine for years and I'm fantastic!
-
Leg day. Every day.
-
Edited by Spookas Vilkas : 12/2/2014 7:13:16 AMI don't really know your schedule or capabilities so I'll just offer some general advice. Never blatantly ignore a body part especially legs and don't forget about calisthenics. Slow and controlled reps along with proper form will net better gains Always be on the lookout for new exercises because they keep things interesting and fun Push yourself. Nobody got any stronger just going through the motions. Cardio should be the last part of your workout as well because you'll burn more fat Stay consistent in your workout schedule. On days where something pops up and you can't make it to the gym, just do a little something. 10min is better than 0min. Get dedicated because gains come slow and they don't come easy. As far as diet is concerned just use good judgement. And make sure you get your protein.
-
Everyday: Penis Pushups
-
Run. Run. Run. Take shit. Run. Eat. Run. Run. Run. Run. Run.
-
Breakfast: * Special K with Low fat Soy milk Morning tea: * Banana Lunch: * Pasta Noon Tea: * Mandarin Dinner: * Pasta * ½ tomato * 3 - 4 boiled brocoli stalks Frequently take sips of water during the day, enough to keep you hydrated, more on hot days. Choose a day to workout, I prefer Saturday mornings, cycle between fat buring (cardio) and muscle building workouts every week. In other words you do a cardio workout this week then a muscle building workout the week after and keep repeating. Heres the best cardio curcuit I've ever tried so far: https://www.youtube.com/watch?v=bkD9LwDBWW0 If you've got too much body fat and find thos techniques too challenging start with simple jogging routines every week: Find a park and run around the perimiter for as long as you can, sip some water and take a rest for the same amount of time it took you to run e.g. If I was able to run for 3 minutes and 54 seconds, that's how long I would rest for before doing another lap. Keep record of your progress and results on your phone's notepad app. http://data3.whicdn.com/images/78925112/thumb.jpg For muscle building buy a pair of push up handles and start practicing: http://www.ebay.com.au/itm/like/400796693573?limghlpsr=true&hlpv=2&ops=true&viphx=1&hlpht=true&lpid=107&chn=ps The goal is to do at least one more rep than you did during your last workout. As you start to improve you can have a go at more difficult techniques such as inverted rows, pull ups, decline push ups... https://www.youtube.com/watch?v=pfsTKfUT-RQ All the best!
-
3 RepliesMonday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: This is my schedule. Has been working excellently for me.
-
Edited by Sand Man: 12/2/2014 5:23:29 AMWhat I do (40 min but you can do it): Stretch - 5 min Warmup run (8 mph on machine) - 5 min Leg Lifts - 10 min Abs (Ab machine, crunches) - 10 min Biceps, Triceps - 10 min It's simple and isn't a bad starting point. As you become more active you can do more complex exercises for your other muscles. Remember, don't be a meathead. Arms matter, but everything else does too, I see this in 7/10 people in the gym; huge arms, but a fat gut.
-
2 RepliesWater break 10 sets of 8x bongo humps 2 sets of 5x twirl rides 3 sets of 15x reverse store-man 4 sets of 5x chunk heaves (4-68 lbs) 3 [i]wall horse[/i] lifts 45-53 J-hip rushes Water break Leave gym
-
Work in opposition
-
4 Replies12:00 - Wank it 1:00 - Wank it 2:00 - Wank it 3:00 - Wank it 4:00 - Wank it 5:00 - Wank it 6:00 - Wank it 7:00 - Wank it 8:00 - Wank it 9:00 - Wank it 10:00 - Wank it 11:00 - Wank it [i]My goodness just look at the time![/i]
-
3 RepliesWhat are your goals? Weight loss? Muscle building?
-
8 RepliesI typically follow a low carb, high protein diet. It takes a little math to calculate it and it depends on your body type (ectomorph, mesomorph, endomorph). As for training I would start simple with the typical Mon: chest Tues: arms Wed: back Thurs: shoulders Fri: legs And 1 day of cardio Once you get more advanced go on to a more complex schedule. I prefer the PHAT method (power hypertrophy adaptive training). It's a combination of Mon: upper body Tues: lower body (including back) Wed: shoulders and back Thurs: legs and lower back Fri: biceps, triceps and chest And cardio 1-2 days a week
-
My only legit advice, is that it's gonna hurt. But that's good. You should feel an intense burning sensation in your muscles. That's how you know you're training right.
-
Skip leg day all day everyday.
-
32 RepliesI know nothing about weight training.