GolfGTIforum.co.uk
General => General discussion => Topic started by: matg340 on 15 September 2011, 18:54
-
How do ,,
Anyone on here into weight training ? reason i ask is that after serching the web for advice on routine,s ect ect
There must be a million different routine,s and loads of conflicting advice which tbh is quite confusing lol
Just after some advice on a good routine, diet tips and a good supplement to recommend or which to avoid .
Any info is as always very appreciated peeps
Cheers Mat
-
depends on what you're looking to achieve. do you want to be strong or look strong?
-
weight lifting/power lifting or body building ?????
-
what i can say is (which may not be up your street)is that steriods do work if you have a slim/lean frame like myself
-
if your skinny, hit that fat shakes before the protein shakes, you cant build on whats not there
-
what i can say is (which may not be up your street)is that steriods do work if you have a slim/lean frame like myself
They also make you fill with water, and cover your skin in boils and white heads. :sick: And seriously affect your endocrine system especially if you are under 25.
Do some research and don't folow routines in flex magazine and the like. Those guys are seriously chemically enhanced and can build muscle taking a sh*t.
Sort your diet out and do simple compound exercises that work a few muscles at a time. Get yourself a book called "strenght training anatomy" it shows you exercises and how to do them properly.
Try to do at least 3 days and split the body parts into 2 parts a day.
-
rule no1 dont f**k with steroids esp if you dont know what you are doing with weights. If you want size, lift heavy increase carb intake (in short).
find a routine and stick to it for a 6 wk cycle then check progress.
-
what i can say is (which may not be up your street)is that steriods do work if you have a slim/lean frame like myself
Funny you should say that, we've not long sent a bloke to Crown court for dealing that sh!t !
if your skinny, hit that fat shakes before the protein shakes, you cant build on whats not there
I disagree, if your skinny you need protein and fluid to build muscle and building on "whats not there" is exactly what you will do with a good diet and a good work out plan !
-
I get out of bed every day, does that counts :grin:
-
what i can say is (which may not be up your street)is that steriods do work if you have a slim/lean frame like myself
They also make you fill with water, and cover your skin in boils and white heads. :sick: And seriously affect your endocrine system especially if you are under 25.
never heard of boils but the rest is true oh and the liver failure etc etc
i used them about 5 years ago as im 6ft4 weigh 12.5 stone,they were a last resort as i was fustrated in not gainging weight/muscle after 2years of traing
-
I get out of bed every day, does that counts :grin:
Of course it does, all things in moderation and I would think being subject to a hard stop would raise even the laziest pulse :wink: :grin:
-
what i can say is (which may not be up your street)is that steriods do work if you have a slim/lean frame like myself
They also make you fill with water, and cover your skin in boils and white heads. :sick: And seriously affect your endocrine system especially if you are under 25.
never heard of boils but the rest is true oh and the liver failure etc etc
i used them about 5 years ago as im 6ft4 weigh 12.5 stone,they were a last resort as i was fustrated in not gainging weight/muscle after 2years of traing
You were obviously doing something wrong then and impatient. 2 years is no time in training. There again, i could have got you seeing results in 3 weeks. Diet is the most important part of it all.
-
bodybuilding is a lighter weight more reps-
weightlifting/powerlifting is heavy weight lesser rep.
all depends wat you want to achive these days everyone wants big muscle's so the top will apply,bare in mind that it takes a long time to achive a goal in muscle building,
6months of traing wont cut it,it takes years for for top achievers to get to wat they want to be.
diet is a massive factor i spent a long time finding what foods provide the best needs for what i wanted,
expect to increase your daily allowance to 6 meals a day..
-
wow fast responce,s :)
Im looking to get stronger but also bigger , im 5,10 about 12 stone reasonably built deffo not skinny , i used to be quite fit throughout my early twenties, cycled to work , manual labour all day then use a home gym most evenings but never knew anythin of muscles group,s rep,s ect
So for the most part i was wasting my time i suppose lol ,however i seem to have gotten the bug now and im enjoying it again :)
Currently im doing
Monday: back, biceps
Tuesday : cardio
Wednesday: chest, triceps
Thursday :cardio
Friday : shoulders :legs ( although i seem to have got myself a knee injury so legs are off limits for the time being)
Saturday: cardio
then on the last day the cycle starts again , looking online there are so many different routine,s and trying ti figure out which to try and follow is a minefield.
A common thing ive seen recommended is that you should do 3 excercises per muscle and between 3-5 sets of 5-8 reps ?
This doesnt sound enough to me ? Ive been doing say 7 excercises per muscle with 3 sets of ten , and seem to be gaining shape quite well however i obviously want to maximise my workout time ,,,
Oh im also using MP Hurricane xs and again it seems to be going well,
What would you guys recommend regarding how many different sets, excercises ect ect Also dont really wanna go down the roids route as ive read of nasty side effects and tbh i think its gonna be more rewarding to do it without .
-
bodybuilding is a lighter weight more reps-
weightlifting/powerlifting is heavy weight lesser rep.
Not necessarily true. You can build muscle with heavy weight and low reps.
-
i train for strength. i don't care how big the muscles get as long as they are strong. as stated for this you need low reps and high weight. technique is the most important thing here. when you're in the gym watch what other more experienced people are doing. if you're not sure then ask!
-
usual stuff isnt it?... roast ckickens, pasta, jacket potatoes... etc
-
tshirt2k ----i was on the best possible diet for what i wanted witch was just under 16stone i factored in how much my body would take in with
protein and not just piss the rest out,i had metabolism test's with the doc's etc,
impatient isnt really the word after two years of training,
dont get me wrong i know steriods shrink balls/fill you with water/etc and to get where i wanted that was the key for me im not in anyway saying it's for everyone.
-
wow fast responce,s :)
Im looking to get stronger but also bigger , im 5,10 about 12 stone reasonably built deffo not skinny , i used to be quite fit throughout my early twenties, cycled to work , manual labour all day then use a home gym most evenings but never knew anythin of muscles group,s rep,s ect
So for the most part i was wasting my time i suppose lol ,however i seem to have gotten the bug now and im enjoying it again :)
Currently im doing
Monday: back, biceps
Tuesday : cardio
Wednesday: chest, triceps
Thursday :cardio
Friday : shoulders :legs ( although i seem to have got myself a knee injury so legs are off limits for the time being)
Saturday: cardio
then on the last day the cycle starts again , looking online there are so many different routine,s and trying ti figure out which to try and follow is a minefield.
A common thing ive seen recommended is that you should do 3 excercises per muscle and between 3-5 sets of 5-8 reps ?
This doesnt sound enough to me ? Ive been doing say 7 excercises per muscle with 3 sets of ten , and seem to be gaining shape quite well however i obviously want to maximise my workout time ,,,
Oh im also using MP Hurricane xs and again it seems to be going well,
What would you guys recommend regarding how many different sets, excercises ect ect Also dont really wanna go down the roids route as ive read of nasty side effects and tbh i think its gonna be more rewarding to do it without .
If you want to gain weight, cut the cardio. Unless you're eating enough to counter it. Which i doubt you are. You also run the risk of overtraing on that routinr because you're not resting. That is another very important part.
-
tshirt2k ----i was on the best possible diet for what i wanted witch was just under 16stone i factored in how much my body would take in with
protein and not just piss the rest out,i had metabolism test's with the doc's etc,
impatient isnt really the word after two years of training,
dont get me wrong i know steriods shrink balls/fill you with water/etc and to get where i wanted that was the key for me im not in anyway saying it's for everyone.
As i said 2 years, your body is just getting into it.
-
Oh i should mention i dont go the gym , Im usng a pair of dumbells, barbell and a ez bar with a reclining bench
I had a major op on my wrist 3 yrs ago ( total fusion so no longer have the ability to bend my left wrist ) which is why i stopped
Seems that its as strong as my other wrist now so im not bothered by it but it does make things a bit tricky, Im going to join a gym once ive toned up a bit ,but for now the home equip seems good enough
-
www.stronglifts.com
-
usual stuff isnt it?... roast ckickens, pasta, jacket potatoes... etc
yep pasta
if you want muscles cut the cardio out
mon-legs
tue-lower back/traps
wed-abs/biceps/trieceps
thurs-rest
fri-front deltoids and shoulder group
sat-rest
sun-rest
then reverse order
-
bullsh1t to cut out the cardio if you want muscles :rolleyes:
that routine is about right... try a run mixed in with your weight days and rest the days inbetween. recovery is very very very important.
-
If you train at home you could try something like this.
http://hundredpushups.com/
-
Oh i should mention i dont go the gym , Im usng a pair of dumbells, barbell and a ez bar with a reclining bench
I had a major op on my wrist 3 yrs ago ( total fusion so no longer have the ability to bend my left wrist ) which is why i stopped
Seems that its as strong as my other wrist now so im not bothered by it but it does make things a bit tricky, Im going to join a gym once ive toned up a bit ,but for now the home equip seems good enough
Depends what you're looking for, but you can never get the motivation at home. Comparing yourself with others around you is a good motivator. Plus you will need more weight to improve.
Getting toned before you go to the gym :huh: Thats what gyms are for. All the big guys started somewhere, so don't be intimidated. :wink: Its a bit like saying " i gonna get fat and turn it into muscle"
-
bodybuilding is a lighter weight more reps-
weightlifting/powerlifting is heavy weight lesser rep.
Not necessarily true. You can build muscle with heavy weight and low reps.
very true but it you wants arnie style muscles then lower weight big reps,
i totaly agree yes my body was only getting into it but i felt(i was impatient) i want bulk with muscle mass and i turned to
sustanon/danabol and when i came off it all went withing two weeks....as i didnt do it properly
-
bodybuilding is a lighter weight more reps-
weightlifting/powerlifting is heavy weight lesser rep.
Not necessarily true. You can build muscle with heavy weight and low reps.
very true but it you wants arnie style muscles then lower weight big reps,
i totaly agree yes my body was only getting into it but i felt(i was impatient) i want bulk with muscle mass and i turned to
sustanon/danabol and when i came off it all went withing two weeks....as i didnt do it properly
Sounds like you did the roids wrong too. :sad: No PCT. I know someone who did the same thing, Scary sh!t, he went worse than when he started. And he wasnt training long before the juice, he had no natural mass to fall back on.
The weight thing still aint right. you need heavy weight to force the muscles to grow. Light weights will define the muscles but wont force growth.
-
tshirt2k sounds like he knows what hes talking about.
There is loads of good training advice on here http://www.menshealth.co.uk/community/forums/
not full of a load of roid heads telling you to train everyday with a million rep routines.
The stronglifts link which some one posted is also good.
-
so who's hench and what you lifting? :evil:
-
thanks for the info folks :) just finished fixing my pc so i could look at that 5x5 program, seems quite good although i will have to join a gym i think for some of the exercises !
Yeh my diet isnt what it needs to be, hence im using supplements , I am trying to eat more at work and eat the right stuff, pasta , chicken ect
What supps are you using if any ?
Need to lose a bit of belly fat also so really trying now to cut out all the crap , im a serious coke addict ( drink lol ) which has probably been the hardest part of being strict in what i eat , What sort of foods should be munching to put on the right kind of weight ??
AS always i appreciate all your advise here folks , Cheers Mat
-
tshirt2k sounds like he knows what hes talking about.
I should do with over 15 years doing it. :smug:
-
Basically sort diet out, take lots of the right shakes, do proper focused workouts and stick to a workout programme.
-
Forget about 7 minute abs,
Get this.............................
6 Minute ABS.
it'll blow the other one out of the water, and I guarantee you'll get just a good workout!!!!! :grin: :grin: :grin:
-
I havnt read the rest of this, but a good site I'd recommend is www.stronglifts.com (http://www.stronglifts.com) the guy who runs it knows what hes talking about and talks a lot of sence, he also has a downloadable 'book' which I suggest reading it talks a lot about the different styles/techniques etc and which are most effective
also hes not trying to sell anything like a lot of the other sites.
-
I do 10 of each thing, 3 sets.
I find it impossible to get big, or put on weight. Was having a HUGE diet for 3 months, that was like chicken and rice dinner at 10AM, sandwich nuts fruit dark chocolate at 12PM and something like some fishcakes and more nuts at 3PM then dinner and one shake in the morning and one at night.
I have a rediculously fast metabolism but I do gain strength fairly easy.
Got a few mates that are quite built and I can out strength them all day long. I just wish it was the other way round. :sad:
I kinda gave up a bit though which is the worse thing to do.
-
Dont look into gear just yet as you are not ready. Keep to a high protein diet, quality high GI carbs and good fats. Eat, sleep, train.....Three simple rules.
We have some great advice on our site....... www.steroidology.com You may think by its name it is aimed at people using gear, well it is....But!! There is some fantastic sections regarding training, eating, natural supp' help.
-
I agree with too much cardio on your weekly workout, i don't actually do any cardio apart from my daily job. I train 3-4 times week.
-
Drop the cardio to twice a week. If you have a dog then take him/her for a good half hour walk a day....This is what Dozza Yates used to do for his cardio.
As for training.... Train 4 times a week spending no more than 45 mins per session in the gym.....Hit one major muscle first such as chest then biceps. The 5x5 routine is what I used to get huge.....It works wonders. Diet is the most important thing though. Depending on your height and weight. I am 6ft and 224lbs. Diet wise I like to keep my protein @ 350g per day, carbs @ 280-300g a day and some good fats.....peanuts are an excellent source of good fats whilst giving protein.
I started training when I was 17....I am 37 now so a few years of knowledge! Also keep your fluid intake high, try for 4 litres of water a day. Keep off the cr@p food. Another must is to have at least 8 hours sleep a night as this is when the growing happens!!
Apart from this.....Enjoy the gym and sod everyone else at what they are moving....Someone maybe doing a 120kg bench, dont look at him and think I have to be doing that, do what feels right for you weight wise. I take in my Ipod with early 90's rave on and ignore everyone, well apart from when asked for help. Eat well, train hard, sleep good and watch yourself change....Keep with it though as you wont see overnight changes :wink:
Whilst on this subject.....Get into a martial art....Kickboxing is fantastic and will shape you up as well as going to the gym.
-
listen to this man, he knows his stuff :afro:
-
I havnt read the rest of this, but a good site I'd recommend is www.stronglifts.com (http://www.stronglifts.com) the guy who runs it knows what hes talking about and talks a lot of sence, he also has a downloadable 'book' which I suggest reading it talks a lot about the different styles/techniques etc and which are most effective
also hes not trying to sell anything like a lot of the other sites.
www.stronglifts.com
:smiley: great minds
-
I aint read any posts so sorry if it's said.
To body build you don't want to lift heavy weight! you want to be doing 12 to 15 reps. GOOD reps. and at the peak of every rep really squeeze and tense the muscle your working. If you can't do it right and have to swing/ move your body to lift the weight, it's too heavy and go lighter.
Also do two exercises. So say your doing a shoulder press as soon as you finish the set do triceps extension then, a 45 sec break. or leg press etc.
I don't take any protein shakes or supplements, waste of money for the gain witch is small.
I'm 6ft1, 100kg, 48" chest, 18" arms. I'm not the biggest, but not small. been training hard for 3 years 5/6 times a week. I've never made a routine, I always change every week to not let the muscle get used to what I'm doing. there's so many exercises for one muscle groups and you only need to do 4 different exercises with sets of 4. You can do to much and you only want to train for 45/60 mins.
I'm about to go gym now and I'l do chest today. incline bench press, incline flys. decline cables and around the worlds. might do close grip barbell bench pres too.
And another thing to get a good pump is to do a quarter press. Say your doing bench press (best way to describe) bring the bar down to your chest, always a inch above. then do a quarter press, just push it up a little bit, then bring it back down, then do a fall extension. That's one rep and you can do that with everything!
Look on youtube to see how to do any exercise the correct way. :wink: hope that helps.
-
Thanks again folks for the great info :) I won't be doin any steroids as I've mentioned I would feel like I've cheated myself . Checked out the 5x5 routine an it seems good , gonna give it a try , I suppose like every new starter I assumed I would be doing as much as poss every time I pick em up , yet it seems that fewer exercises done correctly Is the way forward :) there is a gym round the corner from work so gonna call in tomorrow .
Thanks again folks a lot of useful info there much appreciated ....
-
I recommend P90X
That is all...
-
P90X is ok a couple of guys I work with used that programme but some of the sessions are an hour long, 20minutes of high intensity cardio, and pyramid training is where its at.
-
As said technique is a big factor, I don't do arms no more as I think I get enough work out for them doing my other main groups, my arms always give in before say my chest if doing a bench press. But yer I had a sh!t techinique doing bicep curls, used to turn my wrists at the end to lift it higher, now from my elbow down is pretty much f'd up! Golfers elbow in both arms, tendinitis in both wrists and the tighest top of the forearms the physio has felt lol
can still go up the gym though, but work requiring grip alot, my wrists hurt 24/7. 8 months to fully heal they rekon..kushd.
-
Ive seen so many different routine,s advice lately that i think its a case of whatever works for you ?
Gonna stick with the routine i was doing before but drop some of the cardio and improve my diet alot , as it seems to have been working quite well so far :)
Cheers folks
-
never been in a gym but the type of excersise / work you do defanty has a massive effect
if i've been forgeing stuff where your on the hammer all day beating the f**k out of a bit of metal that gives you some serious stammina but your arms don't get big unless your useing really big hammers.
bumping big bits of steel about by hand soon makes you stronger dosent do anything for the stamina tho.
and if you want to make your legs strong there is allways the BBC boc bottel challenge, size W boc bottel on your sholder and see how many flights of stairs you can go, it's fecking hard but i think it's more to do with the awkwardness of the bottl rather than it's weight
-
never been in a gym but the type of excersise / work you do defanty has a massive effect
if i've been forgeing stuff where your on the hammer all day beating the f**k out of a bit of metal that gives you some serious stammina but your arms don't get big unless your useing really big hammers.
bumping big bits of steel about by hand soon makes you stronger dosent do anything for the stamina tho.
and if you want to make your legs strong there is allways the BBC boc bottel challenge, size W boc bottel on your sholder and see how many flights of stairs you can go, it's fecking hard but i think it's more to do with the awkwardness of the bottl rather than it's weight
fastest route to a wheelchair i've ever heard!
-
P90X is ok a couple of guys I work with used that programme but some of the sessions are an hour long, 20minutes of high intensity cardio, and pyramid training is where its at.
he can do it in the house, he already has the weights, all he needs in a chin up bar.. Unless you are totally committed a gym membership is pointless...
I am in Afghan at the moment, 4 months is plenty enough time to get a decent shape...Everyone knows the OP is only after a "pretty body"... otherwise he would have already done all of his reading from other related websites and not a car forum
-
you're not resting. That is another very important part.
+1. I used to take a week off every 3 months from bodybuilding and my muscles grew more in that week off than in a normal week of lifting.
As said technique is a big factor
+1. Don't sacrifice form just to go up in weights. You run the risk of injury as well as not building the target muscle group properly. I was on the treadmill earlier today and could see this guy doing lat pulldowns. On his last set, he arched forwards (presumably because he was tiring). This meant that instead of working out his lats, he was giving his abs a workout!
Youtube is good for form. I used to use EXRX.net which has animated GIFs - clicky (http://www.exrx.net/WeightExercises/LatissimusDorsi/CBFrontPulldown.html)
-
Yep, technique is a major reason why people get nowhere. Someone again mentioned earlier about not needing to lift heavy. Not true unless it sacrifices technique.
You should be lifting around 80% of your 1 rep max and to failure on all sets if possible.
Saying you need light weights, could mean anything. It is all relative, 12 - 15 reps at light weight.
So if i did dumbell press with 10kg in each hand for 12-15 reps would i grow?? Doubt it very much. And thats light for me. But so is 40kg.
A long as terchnique doesn't suffer, you aim for a weight as heavy as possible that you can lift with a good technique and aim to fail at your taget rep. A spotter can help this too.
-
Get yourself on the chin up bar as well most underused piece of equipment in the gym, mainly because a lot of people can't do chin ups, also it is a good gauge of how your strength is improving.
-
I thought that whole lifting light to get "toned" was a load of bollocks, all that does is increase muscular endurance, why would muscle need to grow for that?
They get bigger as they need more muscle fibres to lift the weight that your making them lift surely.
If your new to it, I was advised to go on air machines as they are easy on your tendons and ligaments then once your bodys got the idea that your starting to train go on to proper free weights.
I done a pt session the other day for me old man, and the stuff they got me to do looked proper gay, but it made my muscles work so much harder than what I was doing before, working the core muscles loads more. I'd say stuff more towards to that if your just want to have a better looking body.
Yer a chin up bars are weird, I can do 20 but then my work mate whos stronger than me, maybe 1 stone heavier can only 4???
-
Exactly most of the guys in the gym I go to pick up the heaviest weights they can, yet they can't even lift their chin above a bar. :smiley: Chin ups, press ups & dips will all be a good starting point to getting a good shape, diet will take care of the rest.
-
P90X is ok a couple of guys I work with used that programme but some of the sessions are an hour long, 20minutes of high intensity cardio, and pyramid training is where its at.
he can do it in the house, he already has the weights, all he needs in a chin up bar.. Unless you are totally committed a gym membership is pointless...
I am in Afghan at the moment, 4 months is plenty enough time to get a decent shape...Everyone knows the OP is only after a "pretty body"... otherwise he would have already done all of his reading from other related websites and not a car forum
Pretty body hmm if you say so matey
As i said ive been to alot of different sites and read alot of different things and its hard to distinguish between which of these is factual and which are based on opinion !
This is the only forum ive been a member of for any length of time so one evening looking through it i thought i would ask the question ?
Also its worth bearing in mind that for the last 5 years i have gone from doing a physicly demanding job, riding to work and then trying ( albeit with little knoledge ) to do a bit of weight lifting , gone to now being office bound and used to driving to work due to an injured wrist !
You are right however about a chin up bar ! i got one about a fortnight ago and when i first tried i was quite suprised at how hard i found it ,however now i can do quite a few with good form and without swinging my whole body :) So im happy to say that im making improvements , also im slowly lifting more and more weight so my strength is getting better
Either way surely anyone who spends his spare time chucking weights around after a days graft, is doing so with 2 goals.....to become stronger AND to look and feel better ?
-
Get yourself on the chin up bar as well most underused piece of equipment in the gym, mainly because a lot of people can't do chin ups, also it is a good gauge of how your strength is improving.
100% agreed!!
Chins also works your bi's to the max. Another one which is forgotten about these days is dips.....dips are awsome for your chest. If you can move your bodyweight by doing the likes of chins and dips....your strong!
I used to do 7 full range dips for 4 sets and 1 min apart per set. When juiced I went up to 12 x 4 within a month and on the 10th week I was doing 10 x 4 with 25kg on my belt.....elbows took a real pounding though!
-
Dips is probably my favorite exercise, I use my bench with my feet on the coffee table so i think thats what you mean by full range ! Can do 3 sets of 10 normally without too much of a problem, was gonna try tonight with some added weight but tbh had quite a crap session tonight so didnt in the end :(
-
Dips is probably my favorite exercise, I use my bench with my feet on the coffee table so i think thats what you mean by full range ! Can do 3 sets of 10 normally without too much of a problem, was gonna try tonight with some added weight but tbh had quite a crap session tonight so didnt in the end :(
Full range dips are done on dipping bars, they are awesome. :smiley:
-
Good man on this advise :smiley:
I have been going down for 10 weeks after a 6 year break and an extra 5.5 stone of easy living, I have dropped 2.5 stone but have not shifted a single thing in 3 weeks, so moved on to the cardio every night, 25 mins of running then a quick 10-15 mins of lifting, love the feeling of arms and legs shaking and kidneys in pain every night, I'm on a diet of slim fast and fruit through the day and a good meal in the evening.
It only took me 6 weeks to get back up to 90kg+ on most of the machines but as strong as I feel I was still carrying the gut and moobs so the running had to start.... I hate running! :angry:
Drop the cardio to twice a week. If you have a dog then take him/her for a good half hour walk a day....This is what Dozza Yates used to do for his cardio.
As for training.... Train 4 times a week spending no more than 45 mins per session in the gym.....Hit one major muscle first such as chest then biceps. The 5x5 routine is what I used to get huge.....It works wonders. Diet is the most important thing though. Depending on your height and weight. I am 6ft and 224lbs. Diet wise I like to keep my protein @ 350g per day, carbs @ 280-300g a day and some good fats.....peanuts are an excellent source of good fats whilst giving protein.
I started training when I was 17....I am 37 now so a few years of knowledge! Also keep your fluid intake high, try for 4 litres of water a day. Keep off the cr@p food. Another must is to have at least 8 hours sleep a night as this is when the growing happens!!
Apart from this.....Enjoy the gym and sod everyone else at what they are moving....Someone maybe doing a 120kg bench, dont look at him and think I have to be doing that, do what feels right for you weight wise. I take in my Ipod with early 90's rave on and ignore everyone, well apart from when asked for help. Eat well, train hard, sleep good and watch yourself change....Keep with it though as you wont see overnight changes :wink:
Whilst on this subject.....Get into a martial art....Kickboxing is fantastic and will shape you up as well as going to the gym.