First off, we will start with the first basic foundation of fitness. Nutrition. The saying is that abs are made in the kitchen, and it could not be more true. You want to lose weight? Watch your diet. You want to put on muscle? Watch your diet. And never forget to stay hydrated. Drink as much water as you can.
- Muscle Gain:
If you are wishing to put on lean muscle weight, the trick is to up your calorific intake. Now I?m not saying go to McDonalds, what I?m saying is you need a diet filled with high protein foods (Steak, chicken, tuna, ect.) and the not essential, but definitely helpful protein shake.
- Protein Shakes:
Protein shakes are extremely helpful. Not only will they help you put on muscle faster, but it also helps your muscles recover making them less sore and more capable of constant hard exertion. Mainly what you want to look for in a protein shake is that is contains ?Whey Protein?. Most of protein shakes do, but it depends on the amount that it contains, and you?re going to want the most concentrated dose possible. I have used two types faithfully, both the ?Syntha 6? product from BSN, which is what I currently use. And ?100% Gold Standard Whey? which I know many of my friends praise.
As far as taste goes, the general rule is that if it tastes awful, it?s great for you. But in the case of Syntha 6, there is an exception. It is very smooth and drinkable and the taste while not desirable is tolerable. As for the regiment for taking protein shakes, what I do is I take one in the morning when I wake up, one for lunch, one with dinner, and then one right after workout. This is actually quite essential because what you put into your body up to 30 minutes after a workout is almost immediately absorbed, so making it muscle mending protein will massively decrease your soreness, and fatigue the next day. This is why you should also be very wary of what you eat post workout, you should try to not eat at least for an hour post workout because if it?s something unhealthy you can damn near cancel out your whole workout for that day.
- Weight Loss:
Let me start this off by saying, NO, THERE IS NO EASY WAY TO LOSE WEIGHT. It?s going to suck, and it?s going to be hard, but if you want results, you need hard work. When trying to lose weight I recommend cutting out protein shakes for the time being, in general protein shakes are very high in calories as they should be for proper muscle gain. During weight loss though, you want to take in the basic number of calories you need so that you can live normally, and still only lose the bare minimum of muscle. The bad thing about cutting weight is muscle will shed much faster than fat, so anyone whom thinks they are doing a good job by not eating anything for a few days?. YOU?RE AN IDIOT. The key here is keeping your metabolism running. Eat six smaller meals through out the day instead of three squares.
- Calorie Intake:
As for calorie intake, you can find damn near anywhere at a gym, on the internet, ECT. I use this one personally. And for me it has worked so far. The main thing about cutting your calorie intake is your body is use to being overfull, it?s going to think it requires more food than it really does for a little bit due to habit. Once you beat this, you got it licked. It?s easy street from then on in.
- The Diet Itself:
Dieting really only takes common sense. I think we all know regardless of how good a double baconnator or Chipotle sounds, it?s going to crush your diet. Vegetables like celery, green peppers, onions, cucumbers, carrots, cauliflower all great for you and low in calories. Something I like to do personally is taking all these items and put them on a salad, yet another great and good tasting diet food with one catch. You can?t be like all the fat girls who think they are losing weight by eating a salad when they have so much dressing on it it?s damn near soup.
Dressing as delectable as it is, is terrible for you. Use it sparingly, and use a low fat dressing for better results. I suggest low fat Italian dressing, in most cases is not that bad tasting. Fruits are also a great alternative. Eating healthy to lose weight is pretty much a no brainier, with a little common sense you can easily figure out what?s okay, and what is not.
As for things that are bad for you, the list goes on and on. But I shall name a few that people seem to think are alright foods, but really are not.
No. Pretty much any bread besides 100% whole wheat is horrible for you.
- Pop (Soda, ECT.):
Pop is AWFUL for you; I recommend not drinking it at all to be honest. And don?t think that diet pop is any better for you, it is still bad. Especially on your teeth. Hell, if you?re having a hard time dieting, just cutting pop out of your diet for water will significantly decrease your weight over time.
Man I can not stress cardiovascular work enough. You want to lose weight fast? Well run fatty run. Cardio will help you immensely. As for running programs I recommend doing explosive workouts like HIIT, short sprints, hill sprints, Burpees, jogging, just to name a few. If you?re using a machine, the worst kind of cardio, you want to keep your heart rate near 150.
I find that with running exercises many people get bored and tired, myself included. You can remedy this with things like HIIT and sprints; you focus on the recovery and sprinting more than you do the constant scenery.
What I do for cardio usually includes going to my old high school track and jogging a lap, then sprinting the straights and jogging the curves for a set of 10. Then I do some hill sprints, which are great exertion exercises and leg strength.
Weight Lifting (EXTRMEEEEEE):
I loves me some weight lifting. Weight lifting is always a great idea to pair with cardio. You will burn more calories, and the change of scenery will keep you more focused than just running. You should always do weight lifting BEFORE cardio though. As cardio will make you more fatigued and there for unable to do your regular weight set.
In order to do weightlifting, you don?t even need to get a membership to a gym. But I highly recommend it, I mean I guess if you can?t you could always dead lift your wife/girlfriend and bench press your kid or something. But then again you could also buy equipment. On that note, buy free weights, machines = bad. Machines are fine but only in moderation. Why? Because machines are isolators, which if you only used to work out, you would built no stabilizers. What that means is if on a machine you can press 300 pounds, that great. You ever get a 300 pound persons ass on you, you can?t push him off because the weight isn?t equally distributed like on a machine. Free weights = superior in every way.
Another mistake is people who come into the gym everyday to get dem some bitch? biceps for tha ladiez and just does bicep curls and abs everyday think he will get huge. WRONG. You do not work out the same muscle the day after you just did. It will hurt your progress, your (Insert muscle name here) will not get bigger faster than someone who waits a day, and in fact it will go slower. And on top of that, you have to workout your whole body; otherwise you will end up with huge biceps and tiny legs, or massive lats and tiny pecs. And you will look weird and people will laugh at you.
Weight lifting is awesome, you look better, you feel better from the endorphins released, and best of all girls will let you touch their boobies if you have muscles. (Bewb touching may vary.) But you have to remember that your body is not perfect and it needs recovery time. You can?t be extreme everyday but that does not mean you can?t get a work out in. Take for example my schedule.
Monday ? Lift
Tuesday ? Cardio
Wednesday ? Lift
Thursday ? Cardio
Friday ? Lift
Saturday ? Off
Sunday ? Off
This gives my body recovery time, and I still get a fairly consistent workout during the week. As for repetitions (Reps) I am currently doing 3 sets of 8 reps per lift with increasing weight each set. Doing 3x5 reps will allow you to do more weight and will get you stronger, and doing 3x10 reps will get you more muscle mass. So I?m meeting them both half way.
This section usually brings a lot of questions so feel free to ask me anything on the matter.
Need the extra boost? Then try some supplements. No I?m not talking roids, and if you even consider them you?re a complete idiot and should consider playing Major League Baseball.
I?m talking creatine. Creatine while not necessary by any means, people were still getting ripped prior to supplements, do help. In my experience with taking them, you will see small gains faster, you will be more focused on your exercise when it?s in your system, and it will give you energy. As for any side effects, it can in some people make you more irritable while it is in your system.
I have used quite a few and the more notable ones for me would be:
XL Evol (My favorite)
Frequently Asked Questions:
I want six pack abs. How many crunches should I do so I can has abs plz? My current weight is 350 and I?m 5?1.
Your pal, Marcus?
No. Better be doing some cardio fatty because you can?t take fat off a certain area. How many people with six pack abs have man-bewbs? None. Your body decides where fat comes off, not you. And by doing cardio, you speed up that process.
Will I live longer if I exercise?
Love, Keith Dudemiester?
Yes. You will live longer and better. Not to mention in older age you will be far better off. Why tell kids to get off of your lawn when you can throw the little bastards off?
I?m new to this whole gym thing. What should I wear when I got there?
Your Friend, Mike Hawk?
You can pretty much wear whatever you want. I prefer basketball shorts and a shirt, sleeves optional. One thing I recommend though is a pair of compression shorts; they keep your junk in place and prevent that lovely taint rash you can get.
But don?t be like the asshole at my gym that likes to wear them without pants/shorts over them. No one wants to see your penis. Also, I highly suggest not dressing like this guy.
I love to play Dance Dance Revolution and Wii Fit! Can I use these as alternatives for cardio?
Your amigo, Asian kid from The Goonies."
No. Thinking this is just dumb. Fitness is not easy. It is not fun. If it was, it would be called fun. Not fitness.
Alright so that?s all I can think of at the moment. If you have any questions at all regarding health or fitness feel free to ask. I will be more than happy to answer to the best of my ability.
Edited by Nightshade, 04 July 2008 - 10:11 PM.