The Weightloss/ Getting Fit Thread!

Went to the gym earlier and I was on the treadmill for about 90 seconds before the fire alarm went off. Stood outside for about 20 minutes then told we could go back in but only to get out stuff then go home. Shortest workout ever. Need to go extra hard tomorrow to make up for it

 

Much better 5k run today, last time struggled to do it in 30 mins and today got 25 mins. Finally looks like im adapting to keto and have more energy, look to get it down to sub 23 mins.

 

My bird has a good thing on her ipod it is called NHS couch something in a few weeks it trains you to run 5K The app has a woman that tells you when to slow down and and when to speed up and plays running tracks etc....

 

[ame="http://m.youtube.com/watch?v=RoZ7JXkv6_o"]I smell... - YouTube[/ame]

 

Went to the gym today for the first time in about one year. Spent 40 minutes on the exercise bike with every ten minutes getting harder. Then went on the weight machines and managed 22.5kg lifts on biceps and triceps done 3 sets of 6 reps. Then went on to pectorials managed to do 32.5kg at 3 sets of 6 reps and then rowing machine for 10 minutes. I am going to feel the pain tomorrow.

Should have spent less time on the bike really. Especially if I want to put on muscle.

 

Eat pure healthy all day and come home and my da has put pizza on for dinner...thats how I won't manage a 6 pack

 

Well in mate

I was just about to order a fish supper, now you have got me in the mood for pizza :smiley-laughing002:

 

Quit saying what food you are eating, got another 3/4 weeks and then im back to sweet sugar, can't wait.

 

My mate recommended doing 5x5 lifts

 

5x5 is brilliant for strength mate, be aggressive also and don't be scared to increase weights weekly, I can see from above your just back after a year, so you really do get great gains early doors.

Well chuffed with today's workout, totally smashed my squats, went through a wee bit of a rut for a few weeks there, obviously needed the break, but back with a bang this morning.

Happy Days!

 

Does anyone know where I could find a beginners guide to weight lifting? Just joined the gym and I'm really unsure of the amount I should be lifting or how long I should be doing it for.

 

There's right/wrong amount to be lifting in the gym, it depends entirely on your goals. But most people go to build muscle so I'll assume you're doing the same.

General rule is lift heavy enough so that after your last rep of the last set you can't force out another one, but don't lift too heavy forcing you into losing your form and bad habits. Its a fine balance that can be hard to strike but when you find it you'll really notice progress.

In terms of duration, spend no more than 60-90 minutes tops in the gym. After that you should really be knackered. So you'll be looking to split your body into groups and work a different group each day. I find that this mix has worked well for me: chest and biceps; back; shoulders and triceps; legs. But everyone's mix is a bit different.

You'll be wanting to do maybe 3-4 sets of 6-10 reps in 3 exercises for each muscle group. Up the reps for your back'legs because these muscles are pretty big and need the extra few reps to really be worked. So have a look online, youtube etc, at different exercises for their benefits and correct form and what not. Then just experiment with routines until you strike one that you enjoy and works and you'll be fine. I find that the guys on here: http://www.instructionalfitness.com/ know what they're talking about and their demonstrations are helpful.

 

I haven't read through it, but Starting Strength by Mark Rippletoe might be a good for you to pick up.

Unless you have anything specific in mind, just have a try at various things throughout the gym, once you know exactly what you want to do, start thinking about a plan from there and go for it. AD1976 is bang on, there are so many rights and wrongs, but absolutely be in and out in under 90 mins, personally I'm an hour and get * off if it's over that.

When I first started, I could be in about 3 hours or so, ludicrous stuff.

One thing I would advise is to get your form bang on, even f it means working with bodyweight and/or no weights on the bars etc. * ego, this will be stand you in good stead for the rest of your training life.

Find your way about different machines,freeweights and exercises
Be absolutely clear on what you want to achieve
Set your goals
Get a plan in action
Execute

There will be so much advice out there,and a lot to take in at the moment, so have fun man, don't overdo it and double check any advice given to you.

Could be here all day mate but good luck!

 

Does anyone have the madcow 5x5 beginners routine?

 

http://stronglifts.com/madcow-5x5-training-programs/

http://startingstrength.wikia.com/wiki/Bill_Starr_5x5

 

I am going to look like a right * when I start this.

 

How come? :smiley-laughing002:

 

Everyone starts from the bottom mate, A have just started a 5x5 routine on monday there, ma lifts are pish 45kg bench press, 22.5kg barbell curls, 40kg barbell rows and 40kg deadlifts all pretty pish ( I know they are pish:smiley-laughing002: ) but have to start from somewhere.

 

[ame="http://www.ebaumsworld.com/video/watch/83030934/"]A Showoff's Bench Press Fail - Video[/ame]

 

Exactly, while you are starting out the main thing is to practise and get down is form on the lifts, the weight is pretty irrelevant.

Bad form will cause injury when lifting heavier and also you will not get the results desired.

I have seen guys load up the squat rack with 150kg and then move 6 inches down and it does't even resemble a squat.

Now if you were to half that weight and perform a perfect squat right down with perfect back alignment you will feel the benefits 100x more