after years of working out......

  • Posted by a hidden member.
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    Aug 18, 2011 11:29 PM GMT
    i can fess up by saying i dont know how to properly workout my muscles. i see gains but slight...being that i have no idea or interest in steroids..i rely on basic workout routines i see on youtube..but it still doesn't work. i need help with shredding and loosing a lil weight...can anyone give me advice on how to do so.
  • Posted by a hidden member.
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    Aug 18, 2011 11:51 PM GMT
    Everyone's body responds differently...some faster and some slower.
    For cutting fat, try the Paleo diet. That's the best thing I've ever done.
  • Posted by a hidden member.
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    Aug 18, 2011 11:56 PM GMT
    or try reducing the amount of calories you eat while eating whole nutritious foods.

    go to another site, like bodybuilding.com, yeah you'll have to deal with the "no homo" bullshit but you'll learn a lot of stuff there.

    Here you'll learn... umm... well not much
  • Posted by a hidden member.
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    Aug 19, 2011 1:59 AM GMT
    Get a trainer.
  • Posted by a hidden member.
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    Aug 19, 2011 2:14 AM GMT
    GAMRican saidGet a GOOD trainer.
    Fixed...because I've talked to way too many people recently who've been fucked over by shitty trainers.
  • petermalaka

    Posts: 158

    Aug 19, 2011 2:17 AM GMT
    paulflexes said
    GAMRican saidGet a GOOD trainer.
    Fixed...because I've talked to way too many people recently who've been fucked over by shitty trainers.


    how do you tell the difference between a good and bad trainer? icon_eek.gif
  • BoostToChase

    Posts: 103

    Aug 19, 2011 2:19 AM GMT
    Getting a trainer is expensive, but it works. See if you can find a gym that will give you a fitness and nutrition assessment (tons of good info there). Try and get a few session with a trainer if you can afford it. He/she can teach you some new approaches. I did and I'm seeing impressive changes in just over a month now.


    Condensed:

    Diet is 70% of it. Nutrition assessment at DailyBurn is free. It will tell you what macros in what quantities to eat.

    Kicking your ass at the gym is the other 30% of it. Either get a trainer or get a friend to spot. Gaining muscle goes easier if you have someone there to assist you on the last few reps you can't push out without a spotter. No friends go to your gym? See if you can make friends at your gym...

    Keep your muscles fed and don't do strenuous cardio. You should do light to moderate cardio.
  • Abc123456

    Posts: 336

    Aug 19, 2011 2:28 AM GMT
    There's a user on this site -- I don't know his handle but he has a website that is fantastic for what your'e talking about (cutting): http://www.joelsfitnesssphere.com/

    Good luck.
  • gcoastmark

    Posts: 83

    Aug 19, 2011 3:04 AM GMT
    petermalaka said
    paulflexes said
    GAMRican saidGet a GOOD trainer.
    Fixed...because I've talked to way too many people recently who've been fucked over by shitty trainers.


    how do you tell the difference between a good and bad trainer? icon_eek.gif


    I've worked with 4 different trainers and learned something new with each one. Youve got to have a trainer that you click with and that keeps you honest. I always have a specific goal so they know how to tailor my sessions. I started with learning proper form and how your body feels to start with...you don't want to hurt yourself. Then I focused on different goals...losing weight, get stronger and am now on specific body parts for more definition. My ultimate goal is to be the sexiest bitch in the room!

    To drop some weight, try 6-8 small meals of about the same calories in each...2400 calories would mean you'd be eating 300 each every couple hours. Oh and drink tons of water. But as it was said earlier, you have to see what will work for you. Just remember it will take time so patience is needed...be realistic but stick with it!
  • Posted by a hidden member.
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    Aug 19, 2011 3:22 AM GMT
    jekyll2hyde saidThere's a user on this site -- I don't know his handle but he has a website that is fantastic for what your'e talking about (cutting): http://www.joelsfitnesssphere.com/

    Good luck.


    Thanks for sharing this URL! It does look quite good now that I have looked at the Web site.
  • captproton

    Posts: 316

    Aug 19, 2011 9:05 AM GMT
    In my experience, the main reason some guys don't see any gains is that they aren't focused on bodybuilding but on "working out." Simply showing up at the gym is a good start, but it won't get you to your goals. And you have to have goals.

    But be realistic. If you want to look like a superhero, you won't succeed. The guys you see in the magazines--even the fitness magazines--are using some kind of chemical enhancement. Yeah, the stuff works, but it's expensive and not easy to obtain.

    Building solid muscle doesn't require a PhD. But you do have to be smart about it.

    I have seen too many young guys over-training. They figure if they work arms once a week, then twice is better. OMFG. NO!

    First, decide how much time you can afford to be in the gym. If you can do it three times a week, fine. Then try working arms one day, chest and back on a second day and legs on a third day--but every other day, not consecutively. Try three exercises for bi's and three for tri's--three sets of 6-8 reps for each exercise and with good form. But don't exceed an hour. It might take some adjusting.

    Three exercises for back and three for chest. Three sets of 6-8 reps on each exercise. And rest for at least a minute between sets. Watch the clock if necessary. Always use proper form, even if it means dropping down in the weight you are handling. If you swing the weights, you won't make any progress.

    Same stuff for legs.

    Try this routine for a couple of months. Eat good food in smaller portions six times a day, or 5 if six can't fit into your schedule. A chicken breast and some rice is a meal. A pint of yogurt and some string cheese is also a meal.

    Keep a jar of peanut butter handy and eat spoonfuls throughout the day if you want.

    Try to avoid all the designer supplements. They're expensive and aren't all that healthy.

    Get plenty of sleep. And, above all, don't become a slave to your workouts. If they begin to feel like work and not fun, pull back. And once you're making progress, focus on someone at your gym who has a physique you admire and ask for some tips. If the guy is genuine, he'll be happy to offer advice. If he's a jerk, move on.

  • Lincsbear

    Posts: 2605

    Aug 19, 2011 5:34 PM GMT
    More cardio would help to shift the weight.
    Reducing the fat/junk/processed food in your diet would be good,too.
  • Neferti

    Posts: 55

    Aug 20, 2011 4:01 PM GMT
    Here's two websites with great information to help you:

    www.bodyrecomposition.com

    www.leangains.com

  • Posted by a hidden member.
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    Aug 20, 2011 8:01 PM GMT
    petermalaka said
    paulflexes said
    GAMRican saidGet a GOOD trainer.
    Fixed...because I've talked to way too many people recently who've been fucked over by shitty trainers.


    how do you tell the difference between a good and bad trainer? icon_eek.gif
    Post here on the forums everything your trainer tells you to do.
    If he's leading you astray, someone will notice and correct it.
  • Posted by a hidden member.
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    Aug 20, 2011 8:06 PM GMT
    i got a trainer but like everyone said it is kind of expensive. but the results are awesome. was at 22% body fat back in Dec and now im at 13.8% and a hell of alot stronger. you should maybe even think about taking a friend. Its free and great motivation. or maybe even find a spotter in a gym. most guys dont mind.
  • FRE0

    Posts: 4865

    Aug 20, 2011 8:11 PM GMT
    BoostToChase saidGetting a trainer is expensive, but it works. See if you can find a gym that will give you a fitness and nutrition assessment (tons of good info there). Try and get a few session with a trainer if you can afford it. He/she can teach you some new approaches. I did and I'm seeing impressive changes in just over a month now.


    Condensed:

    Diet is 70% of it. Nutrition assessment at DailyBurn is free. It will tell you what macros in what quantities to eat.

    Kicking your ass at the gym is the other 30% of it. Either get a trainer or get a friend to spot. Gaining muscle goes easier if you have someone there to assist you on the last few reps you can't push out without a spotter. No friends go to your gym? See if you can make friends at your gym...

    Keep your muscles fed and don't do strenuous cardio. You should do light to moderate cardio.


    Here's what I got from dailyburn:

    DailyBurn
  • FRE0

    Posts: 4865

    Aug 20, 2011 8:12 PM GMT
    Sorry; the link did not work. However, dailyburn is incompatible with Mac computers.
  • Posted by a hidden member.
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    Aug 20, 2011 8:49 PM GMT
    Gym_bull said
    tereseus1 saidi can fess up by saying i dont know how to properly workout my muscles. i see gains but slight...being that i have no idea or interest in steroids..i rely on basic workout routines i see on youtube..but it still doesn't work. i need help with shredding and loosing a lil weight...can anyone give me advice on how to do so.


    Here's a good tip. If your trying to pack on size, and you feel sore after an exercise, you over worked the muscle, and your body is now digesting it to repair what it can out of it. Work out to get the pump, not to kill your self. Avoid getting sore, and if it's sore, do no more.


    Am I the only one that thinks this is terrible advice?
  • Posted by a hidden member.
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    Aug 29, 2011 7:42 PM GMT
    Gaydar said
    Gym_bull said
    tereseus1 saidi can fess up by saying i dont know how to properly workout my muscles. i see gains but slight...being that i have no idea or interest in steroids..i rely on basic workout routines i see on youtube..but it still doesn't work. i need help with shredding and loosing a lil weight...can anyone give me advice on how to do so.


    Here's a good tip. If your trying to pack on size, and you feel sore after an exercise, you over worked the muscle, and your body is now digesting it to repair what it can out of it. Work out to get the pump, not to kill your self. Avoid getting sore, and if it's sore, do no more.


    Am I the only one that thinks this is terrible advice?


    Gaydar, you are correct. That is awful advice. Muscle soreness is normal.