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Lifting Tips?

jro909

By jro909
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jro909 Senior Enthusiast

jro909

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so after decideing i need to get back into shape, i came to the conclusion i have forgoten most of what i learned in high school...so far i have whey protein and creatine on my list...am i forgetting anything?

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Crazy Canuck Enthusiast

Crazy Canuck

Posted
Posted
so after decideing i need to get back into shape, i came to the conclusion i have forgoten most of what i learned in high school...so far i have whey protein and creatine on my list...am i forgetting anything?

 

You'll prob need a gym membership or something.

tanked_darren Senior Enthusiast

tanked_darren

Posted
Posted
so after decideing i need to get back into shape, i came to the conclusion i have forgoten most of what i learned in high school...so far i have whey protein and creatine on my list...am i forgetting anything?

 

I like using this stuff called super pump sometimes before I go workout.

 

It gets you jacked lol.

 

 

 

 

The most important thing you can do is eat balanced/clean, and make sure to eat a good breakfast when you wake up.

Nytemare Senior Enthusiast

Nytemare

Posted
Posted
so after decideing i need to get back into shape, i came to the conclusion i have forgoten most of what i learned in high school...so far i have whey protein and creatine on my list...am i forgetting anything?

 

I like using this stuff called super pump sometimes before I go workout.

 

It gets you jacked lol.

 

 

 

The most important thing you can do is eat balanced/clean, and make sure to eat a good breakfast when you wake up.

 

Exactly. You dont need crazy supplements, they're for the most part a marketing ploy. The average person gets enough from food. I am assuming your not trying to be Mr Universe here, so eating will be your best friend. 6 small meals a day, keep your protein intake up and carb/fat down

Usually a 60% protein 20% carb 20% fat is good for weight loss, you can even up it to 50/30/20 and get some good gains and still stay trim.

 

Cardio, if your on the pudgy side, is best done in the morning before you eat anything, since you have nothing but fat to pull energy from.

 

Once you start in to it for a few months, usually 6 I would advise you to start creatine than...starting right away will do nothing for you but retain water. As for Protein, before and after workouts mixed with water and some simple sugar in the post workout shake, or a piece of fruit. Something longer releasing in your pre-workout shake carb wise....I like oatmeal. Its a good fuel for your workout. The sugar helps absorption, also if you use simple sugar in your pre shake you will start out strong than dwindle off.

 

If your getting into heavy frequent lifting you will also need Glutamine...it helps with repair. These three supplements are the cheapest on the market, all the other stuff out there will use these ingredients and some others to claim a new and improved mixture etc. than charge you 5X what these basic three supps cost. Creatine too....there is no significant proof that the new Ethyl Ester formulas work any better than the Monohydrate. The ester is 5X the price, has a fancy label and some sports star or bodybuilder flogging it...but its actually been proven that Monohydrate stays in the system longer in a usable form.

 

to gain Muscle mass...key is to take in 1.5-2g per lb of body weight a day of protein, Best achieved with whole foods...steak fish chicken...etc

to maintain or tone Muscle 1g per lb of body weight of protein, again from whole foods. shakes taken pre and post workout, due to they're quicker absorption rates...get the good stuff to where it needs to be as fast as possible.

 

The Biggest part of any workout program, whether its gaining weight loosing weight or maintaining, is your diet. Like your truck, your body needs good fuel to run properly.

 

 

Ive been a gym rat for about 12 years solidly, and about 3 more when I was in senior high, but I had no idea what I was doing than.

 

If you need a workout plan, you can hit me up for that too...I've done everything from Power lifting to circuit training.

renegadeking Enthusiast

renegadeking

Posted
Posted

acutally the most important tip for lifting and working out it stretching. before and after. only once with i make that mistake. :lol:

and if you want to stick with you working out, start out small. i tried the 300 workout and that only lasted about 3 days. and that was only 25 reps of each exercise.

 

i started exercising about two weeks ago. i will have no problem sticking with it because i perfected my workout for me.

i took the seat off a bicycle machine. i set it in front of the couch. and i can pedal while sitting down. and the best part is that i bought that netflix so i watch a 2 hour movie and workout at the same time. then after that i pump some weights. :lol:

 

good luck

stlavsa Senior Enthusiast

stlavsa

Posted
Posted

Skip the creatine it is only good for a lot of water retention and kidney/liver stress..

 

Get a good quality whey protein and stick to a DIET of lean meats and vegetables. You can pretty much eat as much of this stuff as you want but other foods you need to limit just as if you weren't working out. Remember when taking your whey protein that its most effective within 30 minutes of your work out. I like to lift, then run 3-4 miles (~30 min) then immediately chug a protein shake. ( I actually do a post workout drink called Myoplex Lite by EAS).

 

Also regarding the protein, a common rookie mistake is to double up on the scoops or doseage, but your body can only process 20-30grams of protein at a time, so anything over that just gets wasted, (and causes excess gas). Different proteins break down at different speeds too, whey being the quickest so its great for post work outs. Some people like to use a soy protein before bed time because it takes the longest to break down, and you can be supplemented with protein all night while you sleep. (i personally skip this)

 

Nytemare suggests doing cardio early, and his reasoning makes sense, but there are studies made recently that doing an hour of weight training at moderate pace prior to your cardio burns more calories.. Really the best way to do it is cardio twice a day, and i have did it for a month or two before but it gets to be pretty impractical, and once your in shape its easier to maintain with just 30-40 min of cardio once a day anyways.

 

You also hear a majority of people say to "graze" or eat 6 smaller meals through out the day rather than 3 meals because it supposedly keeps your metabolism peaked. I have read of a few major studies that have conducted some testing and there was no statistical difference in the metobolic rates of individuals eating 3 vs 6 meals a day so really thats your own preference. Its often easier to just eat 3 square meals. I like to make my morning meal fiber, (oatmeal, or fiber cereal) and then the following meals a piece of protein (meat) and vegetables.

 

Your diet is crucial, you can google BMR (base metabolic rate) and use an online calculator to determine approximately how many calories your body uses in one day in a resting state. Almost all modern cardio equipment also allows for user inputs of bodyweight to calculate calories burned during the workout. If you are looking to lose weight you NEED to maintain a negative balance when it comes to calorie intake. There are 3500 calories in a pound of fat, and most people say to burn 500 calories more a day than you take in. If you do this you can lose about 1 pound a week.

 

If you need to GAIN weight, then you need to do the opposite, you will not gain weight without taking in more calories than your burning. Thats why your diet is SOO important. If you want to put on quality muscle, you need to eat quality foods, and that means proteins, and veggies. But you need to make sure you get fiber as well because protein/veggie diets can clog up ur pipes.

blackout07 Senior Enthusiast

blackout07

Posted
Posted
so after decideing i need to get back into shape, i came to the conclusion i have forgoten most of what i learned in high school...so far i have whey protein and creatine on my list...am i forgetting anything?

 

 

IMO, if you could only have two, those would be them. The way you eat will truely be the determining factor. I wouldn't start off stressing about calorie counting or protein/carb/fat ratios. Just cut out the obvious bad foods, like foods with a lot of sugar and the fried stuff. Make sure you eat every 2-3 hours and include some form of protein with every meal. Drink plenty of water and don't overtrain. The main thing is consistency.

stlavsa Senior Enthusiast

stlavsa

Posted
Posted

If you are looking to learn some some lifting techniques there is also plenty of ways to get the info. Theres a lot of free information on the internet. I sometimes find it hard to remember the lifts that I looked at online by the time i get to the gym.

 

You can also buy magazines like mens fitness, mens health, muscle and fitness, etc.. they have good info on lifts and diet tips.

 

Another good way to learn is from a personal trainer. Most gyms offer this as a free one time service (maybe a 30 minute session) or so when you sign up. If not, its worth getting a personal trainer once or twice. Even if you know the lifts, often you will be wrong with your technique or style and a trainer can help you perfect it. They can also teach you new lifts. After a few weeks of lifting your muscles will be "trained" and you need to hit them with new lifts and new techniques in order to "keep them guessing".

jro909 Senior Enthusiast

jro909

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heres where i sit and what my goal is...sorry my post earlier was quick i was running late...anyway i currently weigh around 150lbs, have an ungodley fast matabolism, i use to lift everyday in high school but since then got lazy...i'm looking to bulk back up, i'm by no means fat just skinny with my high school muscles deflated to flab...my daily schedule dosen't leave me alot of room to eat alot of meals or whip up a shake, i was thinking i would carry whey and creatine in my truck..i have a gym membership as of today, just trying to get my ducks in a row at this point

Nytemare Senior Enthusiast

Nytemare

Posted
Posted
heres where i sit and what my goal is...sorry my post earlier was quick i was running late...anyway i currently weigh around 150lbs, have an ungodley fast matabolism, i use to lift everyday in high school but since then got lazy...i'm looking to bulk back up, i'm by no means fat just skinny with my high school muscles deflated to flab...my daily schedule dosen't leave me alot of room to eat alot of meals or whip up a shake, i was thinking i would carry whey and creatine in my truck..i have a gym membership as of today, just trying to get my ducks in a row at this point

Pre cook, separate things in small meals, and keep small tupperware full of chicken and rice in your truck.. about 1 meal every 3 hrs. Whole food is better than any supplement, except after a workout...thats when you need it fast...thats where the whey comes in.

 

 

Even with a fast metabolism....don't eat junk like pizza fast food or candy bars....its empty calories.

 

Not to flog other sites...but Bodybuilding.com is an awesome site to learn everything you need to know about fitness...of any sort.

 

As for stretching...there's two schools of thought for that....I prefer to do 10-15min on a bike before lifting to warm up and get blood flowing, but I never stretch before lifting. I'll let you look that one up hear both sides and decide for your self. For me, Ive tried both and I don't like to stretch before. Its mostly trial and error. Having said that....I don't push my max weight right off the bat. I work up to it pyramid style.

 

That 300 workout isn't for the beginner hey...I liked that one, but the one I am doing now makes it look like a Richard Simon's sweating to the oldies show. I've never done any workout that even after weeks of doing it I still sit on the verge of puking. And its light weights and body weight.

tanked_darren Senior Enthusiast

tanked_darren

Posted
Posted

Yep I spend a good 30-45 mins everyday preparing next days meals (except breakfast) when Im on my regimine.

 

You guys ever heard of crossfit? Its pretty intense... olympic style lifting, pretty cool. Thats what I do.

Nytemare Senior Enthusiast

Nytemare

Posted
Posted
How about tips for broken down old depressed fat men? :thumbs:

Biggest tip I can give anyone is nail down a proper diet and start doing something. Any activity is better than no activity. Start slow, and work around injuries. If you cant run, try biking or swimming.

 

Key is to take it slow and listen to your body.

 

I have seen lots of once old fat men win bodybuilding shows in they're division. Even ones with pretty bad joints and other injuries. You don't need to lift big weight to get healthy, nor do you need to run a 5 min mile or marathons.....Although I have seen many 75 year old guys and gals at races...if they can do it anyone can really. Its a matter of getting off the couch....thats the hardest part of working out.

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