Hey blades! New to the work-out world (i guess) and been deciding to get really in shape for my whole life but now i gotta fuckin do it! I'm about 5'8, 165 pounds. Not really in bad shape. More like you couldn't tell the difference until my shirt was off and then you'd recognize some excess fat, maybe some small moobs (always had em ). I longboard a shit ton, I bike, and up at my university I got a whole gym to utilize so can any fit blades help me out with some ideas? Ideally looking to burn excess fat/slash get lean and in solid shape (but no need to get so jacked or anything). The help would be appreciated and I'd update because I genuinely am ready to start doing this. TLDR: Trying to get in shape (kill excess fat, get lean and nice ) HElp appreciated!
i have been on a lifestyle change for about 2 years now,,, iv read alot of fitness programs and ideas, i will give you my knowledge .... 1. Eat less... do more 2. Its probably 80% " nutrition" and 20% " working out " you CAN'T train away a bad diet. eating donuts and pizza everyday and " hitting the gym:... forget it. 3.Try to create better habits... diets work ( in the short term ) but when you stop.... it comes back and some more!! have a healthy day,, then 2 then 3 etc..... 4. Take it slowly... changing your life dramatically, all at once ..rarely works. Slow n steady. introduce 1 thing at a time. 5.Eat more vegetable and salads. Find things you like!! 6. Eat LESS carbs... bread,pasta,rice 7. Try to remove sugar from your diet. 9. Try to introduce intermittent fasting.(24hrs of zero calories) check out "eatstopeat". This really works..... google it, learn about it... then do it. 10. Remove all forms of bad " munchies " from the house.... for when your high. 11. Do bodyweight exercises or lift weights... burns more calories than any other form of exercise. 12.Drink more water, less alcohol. 13. Buy a swiss ball, gym ball... whatever you yanks call them. Work on your CORE. I made the mistake of trying to get big arms, shoulders, lifting heavier and heavier weights. It will only give you injuries. Build a solid core, cut down your body fat... and then look at your abs all day long... if that what floats your boat. 14. Get a routine you can do, or get into a sport you enjoy.... its not about a gym membership... if you hate it. 15. Stop making excuses NOT to train or eat healthy. ... make time!! Make the right choices for yoursELF. 16.Treat yourself every now and then... do NOT go for perfection. Have a pizza, have a beer... just not all the time. i go for the 80/20 rule..... do the healthy shit 80% of the time. And dont beat yourself up for indulging... life is about enjoyment not perfection. 17. This was the healthiest change i did..... stop SMOKING....... Get a decent VAPE. or 2. One for home and one for on the go. The best thing i did for mysELF. 18.A congratulate yourself....when you do good, when your jeans feel loose. treat yourself to tight t-shirts, enjoy your new body... its a wonderful thing... dont destroy it. It took me over 40 years to work all this out..... i am glad that i have got there .. eventually. When you have your health, a great body... everything else just seems to work itself out. Good luck, if you need any specific info or advice on eating habits or specific training methods.. message me.. i will respond. I like to help people out... peace
Dude you sound like me when I first started. I weighed the same and am the same height. You really gotta start man. I started working out and eating better in March. I'm so glad I did, its taken a while but I'm so much happier with my body now. The most important part is diet. Like the blade above me said, you can't train away a poor diet. Second really just go. Stop saying ill do it tomorrow and start. Look up good beginner routines on YouTube and put together a schedule you can follow. Any amount of exercise is better then none. If you wanna gain muscle you gotta eat, lift,sleep and be patient and you'll be where you wanna be
Appreciate the feedback guys! what are some good core exercises that relates to this goal? Because that's really interesting, I was naturally just doing random arm building exercises and I could definitely understand how that could just end up in pain (I assumed that was me being to hasty and impulsive in jumping in with my muscles whip-lashing back). and planning on starting with eating healthy today. I def think I can do it, I just hate how college campuses give you the shittiest quality of food to choose from so it's mad tempting to just eat like an un-healthy american but def not going that way anymore! gonna have a couple salads for lunch (maybe some milk?). -and do you think making that transition from smoking to vaping was very differential in the whole process? I've been meaning to grab a vape for the sense of conservation and health regardless but I do love combustion thanks again for the feedback guys; i really appreciate it
I've always found it hard to be a stoner AND try to get active, but lately ive just beeb trying to find parks and walk around. Mixing blazing and exercise! :}
The " norm " in weight lifting or muscle building is to constantly increase the weight. Your body will adapt whatever you throw at it. When you do this sort of training... you build large (IMO useless) muscle... you may looked pumped, but its not strength. IMO strength is speed and power, so to constantly rip your muscles (heavy weights) and then train again with heavier weights is only to look bigger. IMO a waste of your time and not very healthy. And you will get injured... i have no doubt about that. When i talk of "core training" ... its basically your Torso, you torso muscles, and i dont just mean your abs. You use your torso in ALL movements, a strong core = a strong, agile, person... Like i already said, get a gym ball ( swiss ball), im not sure what you guys call them, and look online, there are hundreds of utube vids,,,,, but if you dont want to spend £15 then here is my list of core excercises i do when i dont have a ball. 1.the plain old press up,,, works the core not the arm... honest 2 sit ups and crunches there is a difference, look at some vids to get the correct posture and form,,, its not about the number you do... its doing them correctly, in control and having tension in the area you are working on. 3 Elevated press up. Put your feet on a bed or chair, the press. 4 Elevated crunch. Raise your legs 90' to the floor and crunch away, you should feel it in you lower abs. 5. Plank position. Lie as stiff as a board(straight back n legs) ... on your toes and elbows, hold it. List your arms and legs... if you can? obviously not all at the same time... unless you can perform a cock push. im joking. 6. Side planks and lift your leg to make it harder. 7. Spiderman press up... press down, lift 1 knee to touch your elbow. then alternate. The list can go on and on. But if you plan to do ANY other training at the same workout... leave CORE training until last... because you use the core for nearly ALL other lifts and movements. And if you have done the core shit first... then you have compromised your other workout. To be honest... you can piss about with this or that and not really get anywhere and can do yourself some real damage when you jump into any new training regime... believe me, iv been there, a chiropractor is not cheap anywhere. I have read about 10 different online " get ripped quick " training styles.... there are lots of good ones, but what actually did it for me was aguy called shin. he runs a website called " maxworkouts " .... spend the 30 or 40$ and follow a programme that will give you the results... otherwise you may spend 100s of hours training/effort and get no where. Sign up to the emails from the training sites and you get loads of free shit. The thing is... every human is different, what worked/works for me... may not work for you. I could tell you exactly what i did, do, eat, etc... but you are not me. Get Motivated, stick to it, its all in YOUR hands... no one else will do it for you. Educate yourself, create the healthy habit in your life and stick to it. 1 little technique i read of and it works,,,, is to ( before a tough work out ) sit quietly, take some deep breaths and imagine the YOU in 6 months, with a slim waist, no man boobs, abs, wide shoulders.. etc... get an image of what you are trying to achieve, imagine how people will react to you,,, your friends, the girls (or boys) looking and admiring your new fit body. Really picture in your mind, .. healthy skin,having loads of energy, not shy top show off your body. you get the idea... It may sound a bit lame.... but it works,,,, and lets be honest here....90% of it isnt about being healthy... its about looking good and having the body that you always desired. Its taken me two years ( in total ) from an overweight pasty looking slob with bad breath and bad posture.... iv gone from a 38" waist to a 32' with a belt!! This all happened after a messy divorce, now im fucking a 23 year old Danish Art student, vaping everyday, with a smile on my face, ... happy dayz. With the vaping thing... if your not ready to quit smoking, then you won't. I turned 40 two years ago... and i felt 50. i had smoked and toked since i was 13yrs old. And boy was i ready to quit. But still wanted to get high, i tried smoking it neat, smoking it with herbal tobacco,... if i have draw on a joint now, i am almost sick, the taste is disgusting. Vaping is the future ( for me), its a different high, i dont have the " curl up on the sofa like a Zombie high" ... i get a real buzz, i feel energised,chatty, connected to people, happy... and have a tolerance break every now and then, it keeps it stimulating and not ..just the routine. Good luck, and dont give up on finding (getting) the perfect you. Cos i tell you, its a great feeling to have a body people envy. peace
Holy fack. I see some novels here. One thing I'd STRONGLY suggest is looking up information regard concentric and eccentric movements. One must focus more on the eccentric movements in weight lifting to lean up. You'll be a fucking fighting machine if you do. You will work your muscles better. You won't get as many reps, but you'll be fucking wasted after 45min work out of proper form and speeds. Look up athlean x on YouTube. I live by his words
sorry, when im high and got something to say.... i cant stop it, i do get told to shut the fuck up sometimes. But its a subject i like " self improvement " and i like to help others.
Never work the same muscles in a row. I work 5 days a week, arms one leg through next day. Isolating smaller groups but still using a few at a time. Using my core much as I can. You don't build muscle at the gym. You do once you've gone home and your body repairs itself stronger
If trying to lose weight I suggest HIIT (Google) which is supposed to be the most effective for fat loss, along with weight training. Or. Full body circuit routines that nearly burn as many calories while getting the strength training at the same time. You wont build muscle by cutting calories(might lose some actually), you'll just lose weight. So I suggest keeping your calories stable and begin exercising so that you can lose weight while becoming more defined. I was able to lose 20 pounds in a month just by doing calisthenic circuit routines and not changing my calorie intake, while growing muscle since I was weak. The same will probably happen to you aslong as your normal diet isn't horrible
Losing 20lbs in a month.... jeez ( in my language 9-10kgs)..... that is very dangerous or a slight exaggeration? Unless you are the size/weight of a small family car? You should aim for about .5kg a week. The idea... is not to lose weight ... you need to lose FAT. stored fat! And the ONLY way to lose this excess fat is to be in calorie deficit ... want you put in .... is less than you use. thats it... And i dont mean to pick on you.. but its nearly impossible to build muscle and lose 20lbs of weight. First off... muscle is heavier than fat, and you need to be in plus calories to build muscle mass ... not a deficit ... lose fat or muscle. When you are in a calorie deficit, trying to lose fat ... we use our muscles to use up the calories and keep our muscles and burn the FAT off instead. When you work any muscle.. all you are doing is engorging it with blood, that why after a work out... you look bigger, more toned, you haven't BUILT anything. Doing weights and dieting ( negative calories ) keeps your muscle mass, which uses more calories.. a win win situation.
ive been breakdancing on and off for about 8 years. i hated gym/workouts but the dance is fun and requires acrobatics and alot of stamina so its an amazing workout. when i start back in college, i was 240lb. i ran into some people that were into it and started practices together. got better and started losing weight. i wasnt aiming to lose weight but i lost 40lb in the first year or 2. since then ive been fluctuating between 190-200. when i get lazy and get up to 205-210 i tell myself im fucking up. so i when i get serious about it, i train hard and practice with the old friends. we go to an acrobatics gym every weekend. people do tricks and flips on the floor and there are runways and trampolines. i never did flips but i did other acrobatic moves. i grew fond of the trampoline and i would literally hog it for 4 hours each day i was there. i would get tired but i wanted new moves and kept going. i looked up how many calories they say trampolines burn and they said even nasa says trampoline is the best excersize over running and aerobics. so i calculated and each of my sessions burned about 1400-1600 calories which shocked me. i do other things too but i just went from 205 to 193 currently. im gonna try to break back into the 180s for the first time since i gained weight. i looked up obesity charts to calculate BMI to see where i have to be to be normal. so my goal is to be at 185 in a month or so and 175 early next year. from all this work i know im ripped under everything, so once i lose another 20 ill be ripped
[quote name='"whacker17"'] Losing 20lbs in a month.... jeez ( in my language 9-10kgs)..... that is very dangerous or a slight exaggeration? Unless you are the size/weight of a small family car? You should aim for about .5kg a week. The idea... is not to lose weight ... you need to lose FAT. stored fat! And the ONLY way to lose this excess fat is to be in calorie deficit ... want you put in .... is less than you use. thats it... And i dont mean to pick on you.. but its nearly impossible to build muscle and lose 20lbs of weight. First off... muscle is heavier than fat, and you need to be in plus calories to build muscle mass ... not a deficit ... lose fat or muscle. When you are in a calorie deficit, trying to lose fat ... we use our muscles to use up the calories and keep our muscles and burn the FAT off instead. When you work any muscle.. all you are doing is engorging it with blood, that why after a work out... you look bigger, more toned, you haven't BUILT anything. Doing weights and dieting ( negative calories ) keeps your muscle mass, which uses more calories.. a win win situation. [/quote] I did exaggerat slightly, 18pounds in 5weeks between doctor appointments. Maybe I was low on water when I weighed in, but I've posted pics a few times. Im not ripped but I definitely have some muscle. Which is new, ill post another pick if you'd like But it is possible to lose weight and gain muscle if you start working out and keep your calorie intake the same or cut it slight from what it was before you started working out but adding a high amount of protein. Another way to become less fat is to gain muscle without adding fat. This is accomplished by working out to gain muscle by slightly increasing calories, by 30-100 calories only, which is just enough for your body to grow muscle without fat. And as as your mass as a whole grows ,your body fat percentage drops since all new mass is muscle.
Dude, i am an opinionated fucker, and i think i know it all, but most of it is from shit iv read... so who knows and its not important. So please forgive me, i wasn't trying to be-little your statements or what you have accomplished . ... and no i don't want to see pics of you..lol (unless your female?) You have nothing to prove to me or anyone else in life... apart from yourself. So please accept my apology... and keep up the training, and respect your body,80% of the time anyway peace
There is no quick and easy way to do it. It is just going to take consistency and time on your part. Eat clean, but make sure you still get the nutrients you need (dont starve yourself) Get plenty of rest. STRENGTH TRAINING!!!!!! Start lifting weights, free weights not the machines. AVOID the machines. Lots of compound movements such as deadlifts, squats, clean and jerk, Overhead squat, snatch etc.