Does anyone need a personal trainer or have workout questions?

  • Posted by a hidden member.
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    May 03, 2014 1:35 PM GMT
    I'm bored and feeling generous/helpful. If you have any workout questions I will answer them to the fullest.

    I am a certified NASM personal trainer. I KNOW how to get the results you want


    Update: If anyone else has good info you're more than welcome to chime in
  • Fritter

    Posts: 1696

    May 03, 2014 6:56 PM GMT
    Oh what the hell, I'll start. What are the best exercises for glutes?
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    May 03, 2014 7:12 PM GMT
    I'd like to know the best glutes exercises too - especially making the upper part of the glutes pop out from your back if that's even possible to isolate...

    If lunges is one of the better exercises - does it make a difference if you lunge forward or backward? (Yes - I'm clueless)
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    May 03, 2014 7:49 PM GMT
    toddstud saidI'd like to know the best glutes exercises too - especially making the upper part of the glutes pop out from your back if that's even possible to isolate...

    If lunges is one of the better exercises - does it make a difference if you lunge forward or backward? (Yes - I'm clueless)


    Yes Lunges, lunges, lunges. I would incorporate both.
    The most effective lunges for activating your glutes in order are...
    1. Transverse Lunge (http://www.youtube.com/watch?v=S-zGlEF2wro)
    2. Back Lunge
    3. Front Lunge

    The 2 MOST effective exercises (respectively) for glutes in general in order are..
    1. Single-leg Squat (http://www.youtube.com/watch?v=9_Ca2YRRdtE)
    2. Single-leg deadlift (http://www.youtube.com/watch?v=mG-Stc3c7N0)


  • xmanxxx

    Posts: 56

    May 03, 2014 8:11 PM GMT
    how many years u need it to build ur body?
    what chemistry u was using or still is..?
    what r ur toughts on gainers and steroids?
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    May 03, 2014 8:28 PM GMT
    xmanxxx saidhow many years u need it to build ur body?
    what chemistry u was using or still is..?
    what r ur toughts on gainers and steroids?


    hmm first I have to understand what you're saying.

    From what I can gather..
    1. If you mean how many years of working out is needed, everybody is different. It generally takes 6-8 weeks to start seeing major changes but could be sooner or longer.

    2. I don't know what you mean at all.

    3. Steroids, no. Gainers, only if you desperately need it. Take protein and other supps only if you can't afford, or don't have the time for a proper healthy diet.
  • xmanxxx

    Posts: 56

    May 03, 2014 8:34 PM GMT
    The_Perfect_Ashlar said
    xmanxxx saidhow many years u need it to build ur body?
    what chemistry u was using or still is..?
    what r ur toughts on gainers and steroids?


    hmm first I have to understand what you're saying.

    From what I can gather..
    1. If you mean how many years of working out is needed, everybody is different. It generally takes 6-8 weeks to start seeing major changes but could be sooner or longer.

    2. I don't know what you mean at all.

    3. Steroids, no. Gainers, only if you desperately need it. Take protein and other supps only if you can't afford, or don't have the time for a proper healthy diet.


    LOL
    1. - HOW LONG U TOOK TO BUILD UR BODY? HOW MANY YEARS sorry weeks r out of question! now u r 'small' so opcores u need less than somebody bigger..tell be about bigger
    2. SUPLIMENTS
    3. WHY NOT GAINER ,i alredy know about seteroued just wsnned to hear ur oppinion
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    May 03, 2014 8:42 PM GMT
    What're the best home exercises i can do to get rid of bellyfat? I do sit-ups like a *mofo* all the time and eat well but zilch. I can feel my ab muscles harden, but i just cant see em.... : (
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    May 03, 2014 8:48 PM GMT
    xmanxxx said

    1. - HOW LONG U TOOK TO BUILD UR BODY? HOW MANY YEARS sorry weeks r out of question! now u r 'small' so opcores u need less than somebody bigger..tell be about bigger
    2. SUPLIMENTS
    3. WHY NOT GAINER ,i alredy know about seteroued just wsnned to hear ur oppinion


    1. Sports since 6, weights since 15. Want to get bigger? quick answer.. more weight, less reps. Eat more than you burn.
    2. I dont take em
    3. You don't need gainer if you eat right
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    May 03, 2014 9:04 PM GMT
    VetBoi17 saidWhat're the best home exercises i can do to get rid of bellyfat? I do sit-ups like a *mofo* all the time and eat well but zilch. I can feel my ab muscles harden, but i just cant see em.... : (


    It sounds like a kitchen problem.

    Here are some good ab exercise videos I can vouch for that get results.
    WORKS!!


    WORKS!!! He has some other videos you can check out as well. Some you can do at home some you can't.

    Plus do cardio and circuit training. Get your heart rate up and burn more fat.



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    May 03, 2014 9:16 PM GMT
    How much impact do calories, macronutrients, glycemic index, body hormones, and the frequency of meals have on fat storage? Which one(s) is/are more important?

    I'm seeing some results on my body muscle-wise. At the same time, I still have this chunk of stomach fat that I want to get rid of. I want abs!
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    May 03, 2014 9:25 PM GMT
    What are your thoughts on Sarcoplasmic Hypertrophy? Using a weight for 12-15 reps, shorter rest periods between sets. Muscle groups focusing on doing twice a week.

    I've been seeing good results in arms and chest doing that (though recently for chest I've been incorporating weight range for small rep range, 6-8, on some exercises).
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    May 03, 2014 9:30 PM GMT
    LC92 saidHow much impact do calories, macronutrients, glycemic index, body hormones, and the frequency of meals have on fat storage? Which one(s) is/are more important?

    I'm seeing some results on my body muscle-wise. At the same time, I still have this chunk of stomach fat that I want to get rid of. I want abs!


    Great question!

    They all play a role. It's probably easier to focus on getting clean calories. For example, protein contains 4 calories per gram, carbohydrates contain 4 calories per gram, fat contains 9 calories per gram.

    Stick to lean protein like turkey, chicken, and fish. Drink plenty water.

    Here's a trick, if possible, split your workout into two. Morning and night. You'll burn a lot more fat. If you can't, do your reg workout and do some crunches/sit-ups and push-ups before bed and in the morning


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    May 03, 2014 9:49 PM GMT
    S34n05 saidWhat are your thoughts on Sarcoplasmic Hypertrophy? Using a weight for 12-15 reps, shorter rest periods between sets. Muscle groups focusing on doing twice a week.

    I've been seeing good results in arms and chest doing that (though recently for chest I've been incorporating weight range for small rep range, 6-8, on some exercises).


    It's cool. I tend to stick to myofibrillar hypertrophy(muscle mass for those that don't know). I think you see faster results with sacroplasmic hypertrophy but I don't think they're as long lasting, and if you cut you lose strength. I'd rather build slow and steady.

    Over the past 2 months I developed a program that uses both and gained 8-10 Lbs of lean muscle.

    It's basically Heavy day Legs/lower body, Light day upper body, rest, Light day lower body, heavy day upper body, rest,
    For heavy days: high weight 70-90%, high sets 4-6, low reps 4-6
    Light days: Med weight 60-85%, Medium sets 2-3, med reps 8-12
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    May 03, 2014 10:01 PM GMT
    The_Perfect_Ashlar said
    S34n05 saidWhat are your thoughts on Sarcoplasmic Hypertrophy? Using a weight for 12-15 reps, shorter rest periods between sets. Muscle groups focusing on doing twice a week.

    I've been seeing good results in arms and chest doing that (though recently for chest I've been incorporating weight range for small rep range, 6-8, on some exercises).


    It's cool. I tend to stick to myofibrillar hypertrophy(muscle mass for those that don't know). I think you see faster results with sacroplasmic hypertrophy but I don't think they're as long lasting, and if you cut you lose strength. I'd rather build slow and steady.

    Over the past 2 months I developed a program that uses both and gained 8-10 Lbs of lean muscle.

    It's basically Heavy day Legs/lower body, Light day upper body, rest, Light day lower body, heavy day upper body, rest,
    For heavy days: high weight 70-90%, high sets 4-6, low reps 4-6
    Light days: Med weight 60-85%, Medium sets 2-3, med reps 8-12


    Thanks I'll try that out.
  • Destinharbor

    Posts: 4435

    May 03, 2014 10:11 PM GMT
    I know as we age, our body fat % rises naturally and most of it is cushioning around our organs. Is it even possible to get your body fat down to 10-12% if you're over 50? Is it healthy or dangerous?
  • str8hardbody9

    Posts: 1519

    May 03, 2014 10:16 PM GMT
    The_Perfect_Ashlar said
    VetBoi17 saidWhat're the best home exercises i can do to get rid of bellyfat? I do sit-ups like a *mofo* all the time and eat well but zilch. I can feel my ab muscles harden, but i just cant see em.... : (


    It sounds like a kitchen problem.

    Here are some good ab exercise videos I can vouch for that get results.
    WORKS!!


    WORKS!!! He has some other videos you can check out as well. Some you can do at home some you can't.

    Plus do cardio and circuit training. Get your heart rate up and burn more fat.





    Thanks for sharing. These abs exercises are really great!
  • Fritter

    Posts: 1696

    May 04, 2014 3:32 AM GMT
    Thanks for answering the Glutes questions!
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    May 04, 2014 8:33 AM GMT
    Destinharbor saidI know as we age, our body fat % rises naturally and most of it is cushioning around our organs. Is it even possible to get your body fat down to 10-12% if you're over 50? Is it healthy or dangerous?


    If you do it healthy I don't see why not. Be realistic with your expectations and time frame, but yeah it's more than possible. I've seen 50 year olds that are ripped
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    May 04, 2014 2:59 PM GMT
    The_Perfect_Ashlar said
    LC92 saidHow much impact do calories, macronutrients, glycemic index, body hormones, and the frequency of meals have on fat storage? Which one(s) is/are more important?

    I'm seeing some results on my body muscle-wise. At the same time, I still have this chunk of stomach fat that I want to get rid of. I want abs!


    Great question!

    They all play a role. It's probably easier to focus on getting clean calories. For example, protein contains 4 calories per gram, carbohydrates contain 4 calories per gram, fat contains 9 calories per gram.

    Stick to lean protein like turkey, chicken, and fish. Drink plenty water.

    Here's a trick, if possible, split your workout into two. Morning and night. You'll burn a lot more fat. If you can't, do your reg workout and do some crunches/sit-ups and push-ups before bed and in the morning




    Thank you!
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    May 04, 2014 3:15 PM GMT
    Fritter saidThanks for answering the Glutes questions!


    LC92 said
    The_Perfect_Ashlar said
    LC92 saidHow much impact do calories, macronutrients, glycemic index, body hormones, and the frequency of meals have on fat storage? Which one(s) is/are more important?

    I'm seeing some results on my body muscle-wise. At the same time, I still have this chunk of stomach fat that I want to get rid of. I want abs!


    Great question!

    They all play a role. It's probably easier to focus on getting clean calories. For example, protein contains 4 calories per gram, carbohydrates contain 4 calories per gram, fat contains 9 calories per gram.

    Stick to lean protein like turkey, chicken, and fish. Drink plenty water.

    Here's a trick, if possible, split your workout into two. Morning and night. You'll burn a lot more fat. If you can't, do your reg workout and do some crunches/sit-ups and push-ups before bed and in the morning




    Thank you!


    No prob guys!



  • nightheat

    Posts: 21

    May 05, 2014 11:32 PM GMT
    I just started working out, i'm trying to also do the healthy diet thing but it won't work for me yet.

    I can cut out soda, pizza, and fast foods, like McDonald's, for the most part. Although sometimes i still have to eat Chinese when my parents being it home... I hope it doesn't cripple me too much.

    I plan on doing like at least 15min+ workouts 6 days a week for 90 days, but my diet is sometimes lacking.

    If my diet isn't the best, will i see any progress?icon_question.gif?icon_question.gif?

  • Bicuriouscool

    Posts: 233

    May 06, 2014 8:36 AM GMT
    i need help changing my posture and feminine gait. i undrstand that this needs proper strech for some muscles and strengthening of others. my first question is can you help with that?
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    May 06, 2014 2:16 PM GMT
    nightheat saidI just started working out, i'm trying to also do the healthy diet thing but it won't work for me yet.

    I can cut out soda, pizza, and fast foods, like McDonald's, for the most part. Although sometimes i still have to eat Chinese when my parents being it home... I hope it doesn't cripple me too much.

    I plan on doing like at least 15min+ workouts 6 days a week for 90 days, but my diet is sometimes lacking.

    If my diet isn't the best, will i see any progress?icon_question.gif?icon_question.gif?




    You can still see progress if your diet isn't the best. But obviously, your diet can effect how much progress you see and how fast.
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    May 06, 2014 2:21 PM GMT
    Bicuriouscool saidi need help changing my posture and feminine gait. i undrstand that this needs proper strech for some muscles and strengthening of others. my first question is can you help with that?


    I guess I could help you in general...
    Good stretching in the morning and/or before bed will help your posture. Also exercising with proper form will help your posture. As far as your feminine gait, not sure what I can do for that