Advice for a newbie to get in shape.

  • Posted by a hidden member.
    Log in to view his profile

    May 11, 2014 6:52 PM GMT
    Hi everybody !
    First, sorry for my English, I'm a French student in Toronto for a couple months and I still need to practice.

    So, I've seen there are a lot of topics for workout plans, but while I keep reading those, maybe someone could help me more specificaly:

    So, I am quite thin, I've always been and I think I will always be, whatever I eat, whatever I do. (see my profil pic)
    But I really would like to get bigger muscles. I don't want to be a bodybuilder, but, you know, just a nice body would be great.

    First, I have to find my gym (I've just arrived in the city) but in the meantime, maybe you could give me some tips about everyday-life things I could do to get brawnier. Like what should I eat, or when (after or before sport) etc ... or what is the best between going every day to the gym but not for long or twice a week for longer sessions ?

    So, this is where I am, not so far as you can see, so any advice is welcomed ! =)

    By the way, this website is so nice with all the articles and forums ...
    Thanks for your answers ! ;)

    Thibaut
  • Posted by a hidden member.
    Log in to view his profile

    May 12, 2014 2:31 PM GMT
    Lift weights. Eat meat. Repeat.
  • Posted by a hidden member.
    Log in to view his profile

    May 12, 2014 3:24 PM GMT
    Lift heavy-ass weight. Eat lots of lean meat, brown rice, oats and sweet potatoes. Drink water as if it were your life depended on it. Sleep 7-10 hours. Repeat.
  • Posted by a hidden member.
    Log in to view his profile

    May 12, 2014 4:27 PM GMT
    kedso9.jpg
  • Posted by a hidden member.
    Log in to view his profile

    May 12, 2014 4:32 PM GMT
    Diet+exercise. Eat 500 calories more than your current diet and you will be gaining a pound a week, or eat 1000 more for two. Eat 45-65% carbs, 10-35% protein, and 20-35% fat. Take your weight in kilos and multiply it by 1.8 and that's how many grams of protein that you should be taking. Multiply that by 4 and that's how many calories worth you should be eating. Split your workout routine so that it works muscle groups that don't interfere with your other workouts during the week. Example: biceps and back on Monday, chest and triceps on Wednesday, and legs and shoulders on Friday. Don't forget your core lifts: bench, squat, and deadlift... Cables and dumbbells>machine exercises, in my opinion. People who record see results, don't forget to record... Also, hire a personal trainer for two weeks if you can afford it; it's better to look stupid for two weeks than 4 months
  • Posted by a hidden member.
    Log in to view his profile

    May 12, 2014 6:00 PM GMT
    eagermuscle saidkedso9.jpg


    This is absolutely perfect.
  • Posted by a hidden member.
    Log in to view his profile

    May 12, 2014 9:23 PM GMT
    If you're just starting out, exercise for health instead of aesthetics. Try out some routines and find which ones suite you best. Make sure you mix up your training styles. That includes free-weight and body-weight exercises, HIIT (High Intensity Interval Training), and cardio. Try out some group classes or join a sports club that appeals to you.

    Eventually you will notice yourself getting stronger and your muscles will fill with blood. Then you can figure out where you want to go from there.

    Also, welcome to Toronto. icon_smile.gif
  • Posted by a hidden member.
    Log in to view his profile

    May 13, 2014 12:01 AM GMT
    eagermuscle saidkedso9.jpg


    You ringing? LOL
  • davfit

    Posts: 309

    May 13, 2014 12:17 AM GMT
    Start with a Personal trainer he or she will get you on the right path with diet and exercise. after a few sessions start out on your own. Start with low weights and good form.

    Gyms are full of people who don't know what their doing, don't be one of those. also look up sixpack shortcuts on Youtube .
    Good luck.. its not that hard .If you make exercise part of your life your body with look just as good 20 plus years from now.icon_biggrin.gif
  • Posted by a hidden member.
    Log in to view his profile

    May 13, 2014 12:45 AM GMT
    davfit saidStart with a Personal trainer he or she will get you on the right path with diet and exercise. after a few sessions start out on your own. Start with low weights and good form.

    Gyms are full of people who don't know what their doing, don't be one of those. also look up sixpack shortcuts on Youtube .
    Good luck.. its not that hard .If you make exercise part of your life your body with look just as good 20 plus years from now.icon_biggrin.gif


    Ironically, usually, the trainers are often the most clueless of all.
  • Posted by a hidden member.
    Log in to view his profile

    May 13, 2014 12:52 AM GMT
    davfit saidStart with a Personal trainer he or she will get you on the right path with diet and exercise. after a few sessions start out on your own. Start with low weights and good form.

    Gyms are full of people who don't know what their doing, don't be one of those. also look up sixpack shortcuts on Youtube .
    Good luck.. its not that hard .If you make exercise part of your life your body with look just as good 20 plus years from now.icon_biggrin.gif


    This. Also, make sure that you consider getting your cardio and core up to speed before attempting to hang meat on your bones. Without strong cardio and core it's like "building on sand" rather than "building on bedrock".

    Consider cleaning up any dietary issues as well (e.g. eliminate junk food; eliminate poor eating habits)
  • Posted by a hidden member.
    Log in to view his profile

    May 13, 2014 2:36 AM GMT
    Don't quit!

    Even if you eat a box of donuts watch 8 hours of Netflix and munch on a gallon of ice cream! Drink water as often as possible and continue to lift. If you miss a day guess what? - there is tomorrow!!- or even the option to do something at home.

    We support you, now you need to support you! Keep it up!
  • Posted by a hidden member.
    Log in to view his profile

    May 13, 2014 5:28 AM GMT
    chuckystud saidIronically, usually, the trainers are often the most clueless of all.


    I believe that, but is it better or worse than the Internet? :p
  • Posted by a hidden member.
    Log in to view his profile

    May 13, 2014 6:26 AM GMT
    GwgTrunks said
    eagermuscle saidkedso9.jpg


    This is absolutely perfect.
    I just died.
  • Posted by a hidden member.
    Log in to view his profile

    May 13, 2014 4:15 PM GMT
    OK.

    Let me make time for you Arkito.

    I cut to the chase...but...I'm a really nice guy.

    Here we go.

    1. If you eat more calories than you consume, you'll gain weight.
    2. If you eat fewer calories than you consume, you'll lose weight.
    3. Know what hypertrophy is. Study it. Train specific to your goal. E.g., I train for sarcoplasmic hypertrophy and I'm VERY good at it.
    4. Small meals often will evoke less of an insulin response, and keep you leaner. Keeping sugars down will help to that end, as well.
    5. Faster carbohydrates (sugar) will evoke more of an insulin response, and help with hunger, reload, and gains. Insulin is the most anabolic hormone of all, being the shuttle hormone. Learn to understand insulin.
    6. Eat a healthy diet, that's full of variety. Try to avoid to much sucrose (table sugar). It's just not good for you. If you wanna' look like a lumber jack, eat hardy and don't be afraid to eat calorie dense food...
    7. Always eat a poly and mono fats for heart health.
    8. Always do some level of HIIT training (at least 3 to 4 times a week) for cardiac health.
    9. Know your vitals. That is...your blood pressure, your heart rate, and your blood sugar. If they aren't in range, figure out why / fix them.
    10. If you come to understand good solid food, that is, low to moderate fat, allow with dense, slow, carbs, and adequate protein, you'll make gains.
    11. Rest. Weight training is a highly intense activity. The notion is to stimulate gains to your goal.
    12. You won't look like me...at least any day soon. In October...I'll be in my 40'th YEAR of lifting.
    13. There are any number of routines, all over The Internet, but, realize that a muscle functions to contract, or extend, in a particular way, and that's it. Doing esoteric exercises has little to no benefit.
    14. Stretch. Post workout. Warm. Avoid becoming injured.
    15. Be balanced. If you work chest, you MUST work back, or not will you just look stupid..you'll hurt yourself.
    16. For DOMS (Delayed Onset Muscle Soreness), flush out the effected muscle group with low intensity exercise. It'll help a lot.
    17. Stay hydrated.
    18. Stay cool. Wearing a hat can kill your exercise performance.

    Understand, that..the way you make gains, or not, really isn't so much about some training technique (unless you're highly trained), but, more about what you put into your mouth.

    Anyone with enough calories can gain. It's a simple fact. Some folks are much easier gainers than others. I look at weights and get bigger. Trying to get lean is much harder for me, though.
  • Posted by a hidden member.
    Log in to view his profile

    May 13, 2014 4:26 PM GMT
    JackBoneTX said
    chuckystud saidIronically, usually, the trainers are often the most clueless of all.


    I believe that, but is it better or worse than the Internet? :p


    Well, folks like the NASM come up with all sorts of weird stuff. E.g., some elderly lady comes in an they have her balancing on a ball. She would be better to go for a walk every night with her husband. There is some training that is good for advanced folks, but, not just anyone can go out and swing kettle bells in the heat, etc.

    The most important things about the gym seem to be lacking in most trainers: courtesy, common sense, and basic exercises. Esoteric exercise made provide some variety, but, the basics will provide the best results, and they are easy to learn, and essential for neurological conditions, and strengthening supporting tissues.

    There's good stuff on The Internet (some very good) and some bad stuff on The Internet (some really bad and stupid).

    Working your complete body is important. Good nutrition is important. Cardiac health is important.

    Don't skip leg day.

    If it looks stupid, it likely is. Bro science is often pretty pathetic.
  • Posted by a hidden member.
    Log in to view his profile

    May 13, 2014 4:30 PM GMT
    KBM13 saidDiet+exercise. Eat 500 calories more than your current diet and you will be gaining a pound a week, or eat 1000 more for two. Eat 45-65% carbs, 10-35% protein, and 20-35% fat. Take your weight in kilos and multiply it by 1.8 and that's how many grams of protein that you should be taking. Multiply that by 4 and that's how many calories worth you should be eating. Split your workout routine so that it works muscle groups that don't interfere with your other workouts during the week. Example: biceps and back on Monday, chest and triceps on Wednesday, and legs and shoulders on Friday. Don't forget your core lifts: bench, squat, and deadlift... Cables and dumbbells>machine exercises, in my opinion. People who record see results, don't forget to record... Also, hire a personal trainer for two weeks if you can afford it; it's better to look stupid for two weeks than 4 months


    Pretty spot on.

    The gym can be an intimating place for some. Sometimes, having your hand held helps you through that. Mostly, don't be a half rep per (use a full range of motion), and ease into it. Some folks have been doing this since they were very young. It takes some time.

    And, don't worry, everyone at the gym is doing their own thing. They really, honestly, could give a shit about what you look like. Just go; get it done.
  • desire61

    Posts: 1

    May 13, 2014 8:02 PM GMT
    What Davfit says is correct. Even you have to pay for a trainer. it's worth. because when you do exercise wrong it will cost you a lot of money for doctors and pills.Be aware for to much proteins in the beginning. Maybe you can look on internet for " The paleo diet. Try to eat six times a day.
    The most important the first six month is to train all your muscles with light weights. The "movement" is very important. Do not split exercises in the beginning! Combine all your muscles in one workout. effective and fast.
    Stretch before you workout and after your workout. NECESSARY!!! A MUST.
    Look every day on internet for examples: Elliot Hulse (Yo Elliot), Ido Portal, Calisthenics, exercises for power training. Sportmotivation on youtube give you sometimes a boost to go to the training.
    Be consequent, NO EXCUSE. Sleep enough.
    I'm 53, I train now 1 year and 3 month and if you can see I have results.
    When you train, TRAIN. Not like a lot of guys who looks there iPhone or talk the whole time with others.
    SUCCES!
    COLORED TEXT GOES HERE



  • peterstrong

    Posts: 989

    May 14, 2014 3:42 AM GMT

    http://news.yahoo.com/blogs/oddnews/man-loses-40-pounds--gains-a-six-pack-and--50-000-200645629.html

    if this guy, who was out of shape entirely, could do it at 45 yrs old, it possible for younger guys to achieve too

  • Posted by a hidden member.
    Log in to view his profile

    May 14, 2014 6:35 PM GMT
    Deadlifts. They are exhausting but they work a lot of muscles.
  • Posted by a hidden member.
    Log in to view his profile

    May 14, 2014 10:55 PM GMT
    peterstrong said
    http://news.yahoo.com/blogs/oddnews/man-loses-40-pounds--gains-a-six-pack-and--50-000-200645629.html

    if this guy, who was out of shape entirely, could do it at 45 yrs old, it possible for younger guys to achieve too



    Indeed, if they happen to have access to all the "gear" he used.
  • Posted by a hidden member.
    Log in to view his profile

    May 16, 2014 3:21 PM GMT
    chuckystud said
    davfit saidStart with a Personal trainer he or she will get you on the right path with diet and exercise. after a few sessions start out on your own. Start with low weights and good form.

    Gyms are full of people who don't know what their doing, don't be one of those. also look up sixpack shortcuts on Youtube .
    Good luck.. its not that hard .If you make exercise part of your life your body with look just as good 20 plus years from now.icon_biggrin.gif


    Ironically, usually, the trainers are often the most clueless of all.


    Agreed!
  • Posted by a hidden member.
    Log in to view his profile

    May 16, 2014 3:23 PM GMT
    Focus heavily on really good nutrition. If at the least build a quality nutrition routine around something already structured. Your work week or academic week. Then on weekends stick to it still but don't be afraid to cheat on a couple of meals.

    Having a really solid nutrition routine in place will make the gains in the gym much much easier
  • Posted by a hidden member.
    Log in to view his profile

    May 17, 2014 4:00 AM GMT
    tumblr_n4ybprF6kq1sko8pzo1_500.jpg

    Bulk is over rated. Start out slow and pace yourself. Lean is mean......
    Do push ups, natural body resistance exercises and you'll have that gymnast bod in no time!

    Free weights are good, just don't overexert yourself!!
    icon_idea.gif


    OH, Don't EAT SOY!! Just my 2 cents!
  • Posted by a hidden member.
    Log in to view his profile

    May 18, 2014 1:20 AM GMT
    chuckystud said
    10. If you come to understand good solid food, that is, low to moderate fat, allow with dense, slow, carbs, and adequate protein, you'll make gains.


    Regarding this suggestion, Chuckystud, I have a question. Why 'low to moderate' fat?
    Wouldn't paleo, as well as calories in vs calories out, argue against this?