[b]New to training????[/b]

  • Posted by a hidden member.
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    Feb 20, 2008 5:37 PM GMT
    New to training????


    The initial thoughts are to get the exercise plan drawn up and hit the gym and gain maximum results from your plan whether it be to burn calories and lose weight, build muscle or just improve your overall fitness.


    But this is just one part of the story and also not the most important part. The primary decision is your goal.

    Step 1 What is your goal? It's very hard to achieve the exact balance to build muscle and lose weight simultaneously you are often asking or employing methods that are counterproductive to each other and the goal.


    Have a plan/a target; its easy to adjust this as you go along but without one how can you measure your achievements? But you are what you eat.


    Step 2 Know your diet


    Does your calorific intake match your goals? How do I work this out? There are lots of links on this website that will help you identify what your basal metabolic rate is and what you need to eat to achieve your goals. There are many different ways to skin a cat so you need to find the method that best suits your lifestyle.


    In its simplest form: if calories in are less than calories out then you will lose weight and vice versa but there are many variables and margins for error.


    That's where tools/resources like www.fitday.com come in. They not only help you to log, plan and identify your calorific intake they help you with identifying macro nutrient split macros: (carbohydrates, protein and fats) and even micro nutrient split (iron, zinc, potassium etc)


    Step 3 Does your routine match your goals and is your calorific intake sufficient to achieve your objective? Are you getting enough macros to suit your goals? If you are then supplementation is not needed. Many resources make you believe it's a pre-requisite to training. Its not, they are as they say to supplement shortfalls or as an alternative to food or efficiency ie if when bulking in heavy excess its often hard to consume the value of calories in the form of foodstuffs.


    Step 4 Water water everywhere. Hydration is of paramount importance. Fact your body cant metabolize fat without it. Fact muscle is made up of 70% water. So know your water intake is sufficient to maintain hydration or even superhyrdated to achieve weight loss (the latter being if you prescribe to Dr Darden's principles www.drdarden.com).


    Common resources would state that 2litres per day is basic hydration but it depends on the individuals size etc. Basic "rule of thumb" for water requirements has long been -- weight in pound / 2 = oz. of water / day. Daily fluid requirements will vary with environmental conditions, clothing and exercise intensity and duration. Typical water losses during exercise : 1 hour of weight training = 8 oz; 45 minutes of swimming = 10 oz, a softball game = 16 oz; 5 mile run = 24 oz, 45 minutes of full court basketball = 24 oz; bicycling for 1 hour = 33 oz. and a marathon = 116 oz.

    And finally creatine: love it or hate it every one has their views and interpretations of the facts. Do your research and formulate your own opinion. But all the evidence and advice is the same for one group: "if you are an adolescent you should not consider creatine"

    Most importantly......... It's Evolution not Revolution make sure you revisit this often when you have achieved or are nearing your goals


  • Posted by a hidden member.
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    Feb 20, 2008 11:14 PM GMT
    Good guideicon_smile.gif well written
  • Posted by a hidden member.
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    Feb 20, 2008 11:16 PM GMT
    cheers Mr at least someone read it icon_lol.gif
  • Posted by a hidden member.
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    Feb 20, 2008 11:17 PM GMT
    You just posted today, bud, give some of us slow readers a chance to catch up!

    By the way, well done =)
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    Feb 20, 2008 11:19 PM GMT
    forgot about the time lag ha ha ha ha the net makes the world way too small ha ha ha
  • Posted by a hidden member.
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    Feb 20, 2008 11:56 PM GMT
    Thanks for this...I notice several of us are posting "new and confused" posts. icon_smile.gif
  • GQjock

    Posts: 11649

    Feb 21, 2008 11:29 AM GMT
    Good rule of thumb for the Newbies...
  • MattyC0709

    Posts: 1199

    Feb 21, 2008 4:52 PM GMT
    Hey 10x alot bfg1, its almost as if you started this thread on purpose after seeing my thread on beginner bodybuilding.

    Keep up the good work! icon_biggrin.gificon_lol.gificon_razz.gificon_wink.gif
  • matticus

    Posts: 1

    Feb 22, 2008 1:38 AM GMT
    Thanks for the resource, bfg1. I've been lurking around the boards for a while now, reading everything I can about starting a workout routine. Two months into a 4 workout per week regimen in the gym has started to yield results, and the tips I've found on RealJock have been lifesavers! What you posted here pretty much sums up everything I've gathered from these boards... read up, fellow newbies. This guy knows his stuff. icon_wink.gif
  • Posted by a hidden member.
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    Feb 22, 2008 2:02 PM GMT
    Gracias bfg icon_biggrin.gif
  • MattyC0709

    Posts: 1199

    Feb 22, 2008 2:37 PM GMT
    WOW!!! Coincidence of all coincidences!!! The guys of RJ posted up the new Build your base workout, exclusively for beginners!!! Its like they heard our prayers!!!

    LOL! icon_biggrin.gificon_lol.gificon_razz.gificon_wink.gif
  • Posted by a hidden member.
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    Feb 22, 2008 2:43 PM GMT
    I wanna be hunky.
  • Posted by a hidden member.
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    Feb 22, 2008 8:56 PM GMT
    chuckystud saidI wanna be hunky.


    well ya cant be good looking so ya may as well go for that but best you start with getting proportion right first chuckles!!!!

    tis a shame normaly you can wait to impart words of wisdom on us.........