Anyone here into keeepfit and bodybuilding?
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23/02/2007 1:13:09 PMHey shaineque,
I know a few things about fat loss, and muscle building. both from experience and research.
I can summarise into 4 major tips:
1. *Diet*: - balanced healthy meals, minimal sugary stuff. avoid sodas (diet cola, if u can't live without it), & enormous amounts of water. meals eaten in small quantities six times a day (to keep the body working to digest and keep up the metabolism)
2. *Weight training*: heavy weights, compound exercises to hit major muscles, 3 times a week
3. *Aerobic training*: mixture of short sharp cardio (HIIT) and long medium intensity cardio, 3 times a week on days not training weights
4. *Rest*: I only realised how important this is when I actually paid attention to it. your body breaks down fat, and rebuilds muscle best when you're not doing any exercise.. and comlpetely at rest. i.e. sleeping enough. also after 6 days of exercise it actually helped to take a day off, and also relax on the diet. have some junk food.. like a cheat day.
you could get into a lot of other things such as supplements etc. but i would say unless you're livelihood was directly dependant on ur body then its unnecessary. humans were designed to be active, not sit at desks and in front of TVs all day and people in prophets time were strong and fit and exercised regulrly. even prayer is sort of an exercise. a lot of prayer shud keep one fit :)
the other thing is people all talk about losing 'weight'. when they all mean losing 'fat'. losing weight by itself is NOT a good thing. the reality is that muscle weighs more than fat and is denser, so if you put on muscle and lose fat, you will not have lost 'weight', your scale would probably show you as having PUT ON weight! It happened to me. The better way to measure is how much %age of your body is fat. there are diff. ways to do this, but a simple calipers are cheapest and quite accurate. if you get your body fat %ages into single digits you will be trim and your muscles, six pack etc. will show through. Every one has muscles.. maybe not big, but when you have fat covering them you can't see them. it would help if people stopped worrying about the number that shows on the scale and if its dropping, but concentrated on building some muscle and losing body fat.
Having sad that, i have a question maybe you can offer some input on; since you said you could help:
http://www.nasibriyanilounge.c... & Fitness&q_id=48
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24/02/2007 4:16:04 AMYou have covered most of it. Let touch something on food
Oe main important intake would be protein, whey protein is widely use and widely available. You need a good whey protein shake before and after workout. To calculate how much protein you need, you need to multiply your age in kg by two, for example if you weight 75kg x 2 = you need 150 gms of protein, it could come from natural food or whey protein intake.
Food which consist protein ( To name a few)
1. Lean beef
2. Chicken Breast
3. Milk ( Half full or full)
4. Egg (preferably egg white)
5.Cottage cheese
6.Tuna in can oil or in water
7. Various Fishes
8. Soya Products
9. Turkey (preferably lean)
^ meal plans could be something like this
10am Breakfast
12pm Lunch
2pm Mid after noon snack/Pre-workout meal
4pm Afternoon snack/Post-workout meal
6pm Dinner
8pm Night Snack
10pm Late night supper (if preffered)
Meals are important part of workout, fat-loss and muscle growth, once a week you could cheat on junks like burgers just to hinder your body from craving them. I know its difficult to stick to a particular plan but just imagine the beach bod that you imagine, and this can be faster than you can imagine.
It takes hardwork, determination and stong will.
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26/02/2007 9:27:41 PMHmm I dunwan to lose weight! i wanna bulk up!! like you guys.. hahah
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26/02/2007 9:45:16 PMThe key to bulking up is supplements, good food at the right time and train hard.
1. Protein Intake is very important, can come in shake or natural food like above.
2. Eat 6-7 small meals a day, not big ones like Breakfast, Lunch or Dinner, your life has to change.
3. Eat fruits and vegetables, cos they contain anti-oxidant to help in muscle tear repair
4. Train hard, make mistakes and learn from it.
5. Workout with a buddy if possible
6. Mentally train to stay in track of your goals.
7. Working and keeping fit is a lifetime commitements
8. Muscles are feelings, it grows, but when you leave it , it is abandon and back to your old self.
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19/05/2008 8:04:03 AMHi Shaineque,
Thanks for the information, so easy to follow and you know a lot. I am not iinto bdybuilding but weight loss, anyway i have joined a gym here. i echo your sentiments - nothing like hard work and deter mination to reach your goal. i am into cardio stuff -- i jog daily but off late my muscles have been paining really badly (esp in the mornings. i do a proper warm up and cool down before the actual run... any advise?? thanks in advance
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I am a keen bodybuilder and my life is rule by workouts and keeping myself fit. Anyone else wanna share their experience. Maybe tips or simply how to loose weight. Likewise I can help people to loose extra pounds for free. So just ask me any questions, and I will try to answer where possible.
Remember being fat is a choice, you can loose all those weights and look good and make those clothes that has been hanging in the closet for ages, fit!
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rookie
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