Gym Topic

[satria_95]

Wassup Peepz. Any gym goers here? I started gym about 2+ months back and thus far, it's showing results. But I'm looking for more techniques, tips, etc. from long time gym-ers who have successfully toned their bodies. It could be workout tips or diet tips. If you won't mind sharing it, then perhaps you could share it here. :)

Some questions that I have which I couldn't really find answers to on the net (thus far, that is) are...

1- Which muscle groups are different? I ask this because if I work my triceps, I may not have enough energy to work my back. Because I think I read somewhere, it says that triceps and back are the same muscle group. So if I work one out, I'll be left with no energy to work the other one.

2- Is it better to workout weights first, and then do cardio? A few fitness trainers told me that working weights will break down the fats, and cardio will 'wash away' the fats.

 

[N0eL]

There r 2 types of exercises available.

Compound - incorporate more and 1 joints and muscle parts
Isolation - 1 joint movement and 1 muscle part

Also sometime, when you are doing certain exercises, other muscles will come in play as a stabilizer in order for you to perform. For instance, When u Bench press, you will need ur tricep/forearm to stabilize the bar/dumbbell.

As a beginner, I would recommend you to go for compound exercises and a full body workout each time u go gym. U need to strengthen all of ur muscles before u could split ur routine doing 1/2 parts a day.


Go for weight training first before doing Cardio. U need all the strength available to lift those pounds and kgs. If you are planning to gain weight and bulk, there is no need for u to do cardio. It will just hinder ur progress.


Go to http://www.bodybuilding.com/ and read everything you can ~!

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

Happy Lifting Bro ~!

 

[TitanRev]

Wah.....Satria into Gym oh.... Wanna become the next HULK and crash MR? Hehehe...

 

[szekeiemme]

or wana jump to putrajaya? to finish some business ahahahhaaa

 

[Shanashi]

as to doing ur back with triceps is not an ideal program on the same day try doing back with biceps as it involves pulling movements (biceps as support/stabilizers)..workout your triceps suggest bench press flat incline decline on the same day...

high intensity weight training burns fat faster than cardio but u gotta be fit to take the training and the load must be high hence u might need ur amino acids creatine and most importantly protein power for recovery...if ur into fitness not really necessary...

ur training program accommodates to ur lifestyle so dont overtrain if u sleep late and such

happy training

 

[Civic-R]

I was so shocked to see tis thread started by Satria95,and i tot ther is smtg wrong wit my eyes. Hahahaa,hello bro!!:wavey:

Plan to lightweight urself so tat ur car lighter then can save fuel?

FIRST,u need to CUT DOWN on oily food like Nasi Kandar,Kari Kepala Ikan,Ayam Goreng & thos oily foods. Cut down on cigarettes if can. Buy protein for supplement i.e. Muscletech, Horleys,bla bla. Drink more water everyday. Consume vitamins like B-Complex, Vitamin C or multivitamins. All the above is just a basic START ok. If u manage to follow all tat,then v proceed to the next step. And DON'T ever check out the girls in the gym ok. Hahahaa

 

[driftkingII]

i am also new in this actually... so what kind of workout should i do with the threadmild ???

what speed n minutes should i do ?? a day ???

 

[Civic-R]

Actually,b4 start bodybuilding,need to ask urself wat urself trying to achieve. Mass build? Lean muscle build or muscle gain? Or just some basic workout for basic exercises. Lots of things to discuss or elaborate here. Never ending story actually.

So set a target urself then venturing more into tat. Diff target, diff exercises or workout. For basic,newbie or more understanding into bodybuilding, click on the below links provided here...

http://http://www.menshealth.com/cda/topicpage.do?site=MensHealth&channel=fitness&category=getting.started

For more experts workout, bro NOel do provided ady which is http://http://www.bodybuilding.com/fun/exercises.htm

For professionals or FULL TIME bodybuilding, check tis outhttp://www.flexonline.com/

Search for Ronnie Coleman. U'll know who is him. Know wat is Mr.Olympia. :hmmmm:

Enjoy ur reading guys. Hope the above info can help u achieve the body u wanted :proud:

 

[jinkl]

u should wait for nizer , he is a gym trainer

 

[satria_95]

Noel,
Hey, thanks for the reply, dude. Will definitely see how I can work my programs. I've done some reading up during these 2+ months and thus far, I think I'm going to need to loose some flabs first, especially my abs. haha So I'm doing weights, and then going for cardio. I'm not going on any form of protein yet. Usually, I'll take 4 omega hard boiled eggs a day, with 3 yolks removed. So it's 4 eggs with only 1 yolk. The rest of the yoke is thrown away. haha

TitanRev,
I don't wanna become hulk man. Just wanna feel healthy hehehe

Wah.....Satria into Gym oh.... Wanna become the next HULK and crash MR? Hehehe...

driftkingii,
Dude, mind me asking which gym you're going to? I'm currently going to fitness first. hehe If you're going to fitness first, probably we can workout together. hehe

civic-r
I've already made myself a diet plan which is working and showing very good results. Thus far, I've lost about 7-8kg in 2.5 months. hehe I don't smoke :)

 

[driftkingII]

Usually, I'll take 4 omega hard boiled eggs a day, with 3 yolks removed. So it's 4 eggs with only 1 yolk. The rest of the yoke is thrown away. haha

driftkingii,
Dude, mind me asking which gym you're going to? I'm currently going to fitness first. hehe If you're going to fitness first, probably we can workout together. hehe

Well bro, where i stay has a gym with threadmild, some cycling machine n some heart walking machine and i dont go to this fitnest first n stuff .. need $$$$

btw, the yolks u keep la to make cookies for the kids or give to ur gf or mom if they want to make dishes that uses the egg yolk :P

p/s: cannot waste la, damn G !!

 

[satria_95]

driftkingii,
The thing with yolks are... it's usually best to use it when it's cracked out of the eggs. And when that happens, nobody I know needs those yolk. haha Unless I give it to my dog. haha

jinkl,
nizer? Faster get him in here. hahaha

I'm actually looking at protein shakes now. Basically, if I could find protein shakes that could also burn fat, it'll be cool but I doubt there's a multitasking protein that does that. Any recommendations for beginners?

 

[N0eL]

satria bro,

If u do not have any cholesterol problem, just take the yolk la.. wont kill u if i workout constantly. More than half of the protein in an egg is from it's yolk..

 

[satria_95]

Noel,
Thing is... I'm not sure if I've got cholesterol problem or not. I've just done a medical check up and will get the results soon. So that should tell me if I've got a cholesterol problem. hehe But I'm considering protein shakes because it's more specific to it's purpose which is good for me to tone and build a bit of muscles. hehe

 

[JINEIL2EN]

WAHHHHHH!!!!!!!!

finally, s_95 'out of the closet" liao....

 

[N0eL]

Satria,

Whey Protein is a good choice to start with. But if u have abit of extra dough, I recommend u go for Branch chained Amino Acid(BCAA). Part of the reason ppl drink protein shakes r for those stuffs. It's more concentrated la, but slightly more expensive then whey. Google for fat burners like lipo 6 too. These r only suppliments, the best is still natural cooked food la bro.. Take them wisely..

Could see that u r trying to build muscle and loose fat. Controlling ur diet is most important for this matter. Eat 5-6 smaller meals a day. Go for a low carb, high protein diet. Eat as much protein u can get and watch out for the calorie intake.

 

[satria_95]

jineil2en,
What you mean out of the closet? I was never in the closet cos no gals go into the closet with me. haha Actually, I just stayed away from the forum cos I notice an increase in repeated and useless posts. haha

Noel,
Yeah, I'm trying to loose those fats so that the results of my workout can stick out. haha I did some reading up on proteins and like you said, many protein mixes which helps in muscle building has BCAA. So basically, I've got 1 ingredient that I'll be looking out for. There's a website that sells all sorts of protein shakes for a fragment of a price of GNC shops! And it's delivered to your doorstep too. It's a local website so the prices are in RM.
I'm thinking of trying out BSN Syntha-6. Below are the ingredients for the product.
http://www.supplement2day.com/images/products/secondary/149.jpg
Info can be obtained at
http://www.supplement2day.com/index.php?p=product&id=54&parent=8
What do you think?

As for my diet, here goes. haha
Breakfast:
Wholegrain bread with peanut butter, or
3 tablespoons of oat bran or oats in 2 tablespoons of milo, or
1 normal serving of fried bihun (yep, not good but sometimes, got nothing better to eat haha), or
2 sausages eaten bite by bite, over a period of time and not eating the entire sausage at one go. Sometimes, I'll put both sausages between bread.

Lunch:
Fried bihun or bihun soup, or soup stuff.
Once in a while, I'll eat a Mcdonalds beef burger but only if I'm going to do weights in the evening after work. It gives energy, somehow, because I've tried it. hahaha

Dinner:
vege, fish, soup, chicken, etc. and totally NO rice. Totally NO pork too unless the pork is super lean and almost entirely no fats. But almost all the time, I don't eat pork, or mutton or any other meat except beef and chicken (without chicken skin).

I hard boil 4 omega3 eggs to eat throughout the day (eat about 1/2 an egg every 1 hour or so), and I only take 1 yolk. The other 3 yolks, I throw. Yep, I know it's not all that harmful but I'll stick to that for now. haha

My workout program? I used to do cycling classes twice on weekdays after work, an hour each class. On weekends, I work weights on saturdays and sundays.
Now, I'm going on weights every time I go to gym. I warm up with abs workout and then weights. Then I finish the last 15 minutes with mid to high intensity cross training (ski machine, or whatever it's called haha) or fast cycling in the cycling studio.

So, any comments? I started my gym and diet on 15 April, and as of today, I've shed 9kg already. So far, it's quite motivating. hehe

 

[N0eL]

Satria,

BSN syntha-6 is quite infamous for its bad taste and hardly dilute into water. I would recommend u Optimum Nutrition 100% Whey Protein. It's double rich chocolate is very famous.

If u are loosing weight with ur current diet, just stick to it. But i highly recommend u spread ur meals to about 6 times per day. 1, ur stomach will not be bloated with less food and eating often will increase ur metabolism to burn more fat.

Try warming up with dynamic stretching(motion stretching). Eg : if u starting with bench press, do it with 1/3 of ur normal lifting weight. This will inform the muscles that U gonna do his exercise and be prepared for it. Do this warmup for the first 2-3 exercises. The important of warming up is to get ur body to relax and turn flexible to prevent injury. After ur workout, u may proceed with static stretching to cool down. Static Stretching will tear ur muscle tissue and reduce ur performance and thus shouldnt be done as warm ups.

HOw to choose which exercises to perform first? Do those difficult compound exercises or those that you find difficult doing first coz u r fresh with energy at the beginning of the workout. Slowly proceed to those easy ones.

If u wanna burn more fat, eliminate cardio and do High Intensity Training(HIT). Google it. Basically, minimize ur resting time in between sets to max 60 secs. LIft at med/high intensity weights. This will have the effect of heart pumping cardio workout thru out ur weight lifting period and it's much more effective than doing cardio itself. Watch out for signs of dizziness and vomiting though :)

9kgs in 2 months is impressive. The first 4-5 kgs should be water weight though. The healthy standard is 2kgs per month. Else u might be loosing muscle mass. Pretty subjective as our body reacts differently. So looking at the mirror will be the best indication and it's motivating ~!!

 

[satria_95]

Syntha-6 is not that good? I'll take a look at O.N. 100% Whey protein, then. hehe thanks for the tip. Yep, my current diet is helping to shed off fats slowly. It's slowed down a bit because I've stopped going for cycling classes for about 3 weeks already.

Some of my friends who's been doing workouts also suggested the same as you, which is to do light weights first to warm up that muscle that I'm going to work. I would usually do either 3 or 4 sets, 12 reps in each set. As I move down the sets, I increase the weight. For example, if I do dumbbell chest flies, I'll start with just 10 pounds, then 15 pounds and 20 pounds. Yep, it's not all that heavy but for now, that's about more or less what I can do. haha

I'll also check out HIT through google a tad bit later. Seems like there's a lot of different type of training. By the way, there's this thing about muscle groups as well, right? For example, if I work my triceps, I should not work my chest because it's in the same muscle group or something like that. I've tried looking for info about muscle groups but haven't had luck getting that info yet. Would you happen to know which muscle groups to separate out during workouts, while I continue to try my luck looking for that info?
Thanks for all the tips, dude. :)

 

[JINEIL2EN]

"out of closet" means "Cu Kuai" in terms of cantonese & it's explained as "You Are Officially, GAY!!".....