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Need advice on how to get in shape.

Discussion in 'Fitness, Health & Nutrition' started by Bencker, Aug 10, 2008.

  1. #1 Bencker, Aug 10, 2008
    Last edited by a moderator: Aug 10, 2008
    Hey guys, i used to be reallymuscly etc. now the muscles are gone, but i'm not fat. I really need advice on how to slim down, cause i've gained a little weight, and i really wanna get in shape and be fit. not muscly with fat like i used too be.


    essentialy i wanna look kinda like this: http://artofmanliness.com/wp-content/uploads/2008/04/matthew-mcconaughey-400a052207.jpg

    anyways, you guys got any tips on how i can achieve that? just plain running and spending time at the gym? what food should i stick to etc etc? is running what i should focus on if i want to lose weight, or does a healthy diet come into play too? :)

    Would be awesome if you guys could help me out with some answers and tips.

    cheers. :hello::)
     
  2. #2 Rhythm of Life, Aug 12, 2008
    Last edited by a moderator: Aug 12, 2008
  3. If you don't know what a lift is, or are curious about supplements, go to

    http://www.bodybuilding.com/fun/exercises.htm

    Pick three lifts per body group, and do four sets. the reps are 10, 8, 6, 3. You wanna go up in weight with each set. Do one muscle group per day, and try your best to go till failure for each lift.

    Chest: Flat bench, Incline dumbbell (db) press, any of the chest machines.

    Back: Lat pulldowns, seated rows, one arm db rows,

    Shoulders: Bradford press, shrugs (heavy), Seated lateral raise, DB shoulder press, barbell/db raises, cable rear delt rows.

    Biceps: hammer curl, preacher curls, reverse grip drag curls.

    Triceps: Cable/db over head tricep extension, db kickback, bench dips(put a 45 plate on your lap, put db's on 45 as needed), skull crushers.


    Supplements:

    These are some I was considering. I'm only using protein riight now.

    Creatine- helps you to recover quicker, be less sore. Also helps put on muscle and size.

    Glutamine-helps repair damaged muscle tissue, raise growth hormones in the body.

    Dextrose/maltodextrose- the simplest sugar molecule, helps restore your bodies energy supply and make you less sore.

    A good protein shake. You probably want a mass gainer, with alot of calories and protein. Again, helps you recover sooner and be less sore.
     
  4. #4 Vayx, Oct 9, 2008
    Last edited by a moderator: Oct 9, 2008
    lose weight --> Eat healthy (whole wheat carbs, good fats, high protein) and hit up cardio. Aim for doing cardio 4 times a week at least, whatever you can handle. If you want to google some ideas its good, look up HIIT training too, very good cardio especially for fat burning and maintaining muscle

    As for hitting the weights there are numerous amount of plants out there, just look em up and see what you want to try.The most important thing is to stick to it consistently for 4 weeks (and if your just starting, i would say 8 weeks) to see the benefits. If you feel its still working continue, if not switch up programs.

    Diet is the most important factor of how you physically look. You want to focus on eating HEALTHY and things you only need, a breakdown here and there wont kill you just dont over do it.

    Best thing to do is write down every single thing that goes in your mouth for a week. Look at it, and ask yourself what good do i get outta every thing you eat, and if you really need it or not, or if there is a healthy alternative.

    If you dont know the differences in fats and carbs and what to eat i would suggest heading over to some other forums for fitness tips or google it. (bodubuilding.com is a good website)


    Good luck!
     
  5. #5 Bencker, Oct 10, 2008
    Last edited by a moderator: Oct 10, 2008
    Thanks for the replys guys! I've started to eat healthy and walking everyday, soon i am joining a gym and i plan on doing cardio mostly. Thanks again guys

    Edit: I've lost 1 kilo (2,2 pounds) in one week just by eating less and eating healthy :)
     
  6. eat whatever the fuck you want and jog everyday. done.
     
  7. Yeah man this works but you make life harder on yourself if you eat mcdonald's 3 times a week and still jog.

    Its fine for an off-season i guess, but some guys like me gotta be in shape for college football.

    So you gotta just watch what ya eat, like not diet but maybe cut out fast food, and i cut out pop and sugary drinks when i'm trying to get in shape.



    Honestly if you wanna get in shape just go to the gym 3 times a week and make sure to work every muscle group.

    Like Back,Shoulders,Upper legs, Lower legs, chest, stomach, biceps,triceps, ETC.

    Also if you have a protein shake like once a week it'll help stimulate muscle growth.

    Those vitamins that the guy above me mentioned work pretty well too.
     
  8. sounds like you're wanting to gain muscle while losing the fat. I'd try keeping your calorie intake fairly high but make sure you're eating clean meals. In order to help keep insulin spikes down(insulin spikes come from large meals and prohibit rapid fat burns) so try 6-7 smaller meals a day. Keep a balance between lifting and cardio as you want to keep the muscle you have already as well as gain more. If you focus solely on cardio, once your body has less fat to burn for fuel it will turn to muscle for food and this is what you don't want. CLA's have been proven to increase fat burning as well as promoting lean muscle mass. Local pharmacies should carry these in their vitamin and supplement section.
     
  9. Stop drinking soda. HUGE HELP. I stopped purchasing soda because it's like 5 bucks for a 12 pack vs. 3 for a 36 pack of water and now I just crave it, I drink a ton of water and I feel like I have more energy and I've lost a noticeable amount of weight (going by the mirror)
     
  10. Thanks again guys for all the great replys :)
     

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