I am returning to the gym and now I need some help.

  • tbeaux

    Posts: 419

    Nov 27, 2008 2:58 AM GMT
    I am returning to the gym from a shouler surgery. I am 187.6 pounds and 23% body fat, I can't remember my other stats. Now basically I am starting from scratch. I had a free personal trainer for an hour and he helped me get a foundation of what I would need to do. Now, since I am put there on my own I need to get a routine together for me to go to the gym and know what I am doing so I don't piss off anyone else who is working out. Here are some of my questions.

    1) What ab workouts am I able to do that do not have my abs spread apart? I read somewhere that if you only do ab machines, they eventually spread your abs out and you don't get the results you are looking for, atleast in my case which is I want to define and tone my body.

    2) What are some good cardio workouts to burn the fat? I know the regular running, but are there certain things I should do for 45 minutes to a hour?

    3) What are good exercises for shaping a V (Apollo's belt or the iliac crest) ? I really would like to get my V back and make it muscle, I understand that you must contract your abs during an exercise, but specifically what kind of exercises?

    4) This one is going to be hard to explain, now I have bigs thys, they aren't fat but they are muscular, like when I stand in front of a mirror, they curve out and it kind of ticks me off a bit, how am I able to flatten those a bit?

    5) Now I already have a bubbly but, but I would like to get a more firm butt, do I just do alot of squats?


    Thanks very much.


    -Tim-

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    Nov 27, 2008 3:59 AM GMT
    [quote][cite]xflipx said[/cite]

    1) What ab workouts am I able to do that do not have my abs spread apart? I read somewhere that if you only do ab machines, they eventually spread your abs out and you don't get the results you are looking for, atleast in my case which is I want to define and tone my body.


    Never heard of this happening..not sure if it's true or not but check this link out
    http://www.realjock.com/contentsearch/?musclegroup=1
    There are some good ab exercises there. There are a lot of ab exercises you can do w/out machines, such as crunches on the floor or stability ball, bike crunches, leg raises...

    2) What are some good cardio workouts to burn the fat? I know the regular running, but are there certain things I should do for 45 minutes to a hour?

    Lots of people swear by HIT cardio, basically you sprint for a couple of minutes and then slow down for a couple of minutes and sprint again..You can also do it on the elliptical machine and cross trainer. The length of time recommended for HIT is 20-30 mns.


    3) What are good exercises for shaping a V (Apollo's belt or the iliac crest) ? I really would like to get my V back and make it muscle, I understand that you must contract your abs during an exercise, but specifically what kind of exercises?
    Don't know, sorry.


    4) This one is going to be hard to explain, now I have bigs thys, they aren't fat but they are muscular, like when I stand in front of a mirror, they curve out and it kind of ticks me off a bit, how am I able to flatten those a bit?

    Is it your quads or your hips?

    5) Now I already have a bubbly but, but I would like to get a more firm butt, do I just do alot of squats?

    Squats and lunges..


    Try this website www.discussbodybuilding.com. I've found a lot of answers there. You can also check out www.bodybuilding.com

    I'm sure some of the guys on here will offer solid advice as well. Best of luck.
  • GQjock

    Posts: 11649

    Nov 27, 2008 11:32 AM GMT
    xflipx said
    1) What ab workouts am I able to do that do not have my abs spread apart?

    I'm not sure what this means
    But abs are core muscles which means that they need to and can be worked everyday
    Variety works best too try out different ab exercises
    Take a look here on this site for some ... look at videos
    and use the ones you find hardest to do


    [quote]2) What are some good cardio workouts to burn the fat? I know the regular running, but are there certain things I should do for 45 minutes to a hour? [/quote] The best cardio workouts are the ones the make you sweat and the ones that you will like to do
    If you like biking? ... Get on a bike
    If you like running? ... get out there
    Yes... 45 min is a good time period with one thing you should know
    Always shoot for intensity that makes you able to carry on a conversation

    [quote]3) What are good exercises for shaping a V (Apollo's belt or the iliac crest) ?[/quote] I really wouldn't worry about this too much right now
    But the answer is getting you BF% down below 8%
    and working the lower abs with emphasis on oblique movements

    [quote]4) This one is going to be hard to explain, now I have bigs thys, they aren't fat but they are muscular, like when I stand in front of a mirror, they curve out and it kind of ticks me off a bit, how am I able to flatten those a bit? [/quote]
    If you stick to your workouts and cardio regimen along with a good diet that gets you leaner you'll be happy with the changes there

    [quote]5) Now I already have a bubbly but, but I would like to get a more firm butt, do I just do alot of squats?[/quote]
    See answer to # 4


  • gsh1964

    Posts: 388

    Nov 27, 2008 12:16 PM GMT
    Answers to your questions, my take.

    First off, I would like to suggest a couple of things to help you with your ab's. It has nothing to do with actually working them, but diet.

    a) I try to drink at least a gallon of water a day.
    I carry around a half gallon of milk (which has been emptied and filled with water) I drink 2 of those a day.

    b) Cut out all sugar in your diet, If you have a problem with Diet Drinks. There is a way to acclemate your taste buds to accept the new taste.

    c) Eat small meals every 3 hours

    d) Do not eat less than 3 hours before you go to bed.

    e) First meal of the day, Instant oatmeal with 2 tablespoons of milled flax seed. I usually add fruit and splenda for flavor.

    f) When working your abs, use low weights/high reps. These are lean muscles, you do not want to build your abs, or you will end up getting a beer gut belly with a six pack. This does not look good and it makes you look fat under a shirt.

    Cardio:

    I have heard that men should not do more than 20 minutes of cardio every other day. Due to the fact that after 20 minutes, it raises your estrogen level.

    Between lifting and the cardio, you will be fine.

    Your butt:

    The best work out for your but, I have found, is walking lunges. Place a dumbell in each hand (I started with 2 - 30lbs, total of 60lbs). Put right foot forward, put left knee on ground. Stand upright, put left foot forward, put right knee on ground. Do 3 sets of 10. The next day, your ass will be aching like a bitch.

    Your thighs:
    Thank God that he blessed you. I have stick legs and a bad knee. So I have a really hard time building my legs. Praise Jesus (or whatever God you believe in) for your lovely, beefy man thighs.

    Final thoughts and tips:
    Testosterone/ Your young enough to not supplement your testosterone. At my age, I need all the help I can get. I alternate between 7OXO and 6 OXO. Both of the supplement, converts the estrogen in your body to testosterone.
    NO-Explode/ I use this to open up my blood vessels to feed my muscle. Plus it gives me a "jolt" on my energy level. You must follow the directions for this. Take on an empty stomach, 30-45 minutes before your workout. I also suggest that you only take one scoop. I take 2, but I worked up to it. You will get an awesome pump with this.
    Your bum shoulder/ Take it easy on it for a while. If you can only bench press 40lbs with it, so what. Don't worry about looking like a wuss. Take it easy on it, or you'll be right back in surgery again.

    Did I mention water??? Water, Water, Water. It is very important that you drink at least a gallon, no more and it can be a little less. I dropped 5 percent of my body fat, just by increasing my water intake. (The oatmeal helped too)

    Good luck