Author Topic: Make me ripped.  (Read 9882 times)

Offline Ninja

  • I live here
  • *****
  • Posts: 1,737
  • 19 smiles per gallon
Re: Make me ripped.
« Reply #40 on: 09 April 2013, 20:33 »
Update

Lost 1st 8. Gained muscle. Signed up for tough muddier. Going well!!!

Offline sustanon400

  • Not said much yet
  • **
  • Posts: 43
Re: Make me ripped.
« Reply #41 on: 10 April 2013, 22:07 »
Sounds like you've done very well , it's easy once you get going !

I've just gained almost a stone in less than 2 weeks AND lost fat :)
2012 mk6 golf "R"
Porsche 996 turbo cab (510bhp)

Offline Ninja

  • I live here
  • *****
  • Posts: 1,737
  • 19 smiles per gallon
Re: Make me ripped.
« Reply #42 on: 10 April 2013, 22:11 »
Sounds like you've done very well , it's easy once you get going !

I've just gained almost a stone in less than 2 weeks AND lost fat :)

Awesome stuff buddy!

Offline VR6_ROB

  • I live here
  • *****
  • Posts: 1,289
  • Mk2 VR6 / Corrado G60
Re: Make me ripped.
« Reply #43 on: 11 April 2013, 22:23 »
I am very unfit 28yr old not trained since baby came along she is 4 this year
Don't have time for the gym anymore

Am slowly buying gym equipment
I also got given some dvds p90x looks good anyone used it?

I really need to build core up in my back 8 years of valeting wrecked it gives me grief
I think been unfit and lazy has not helped anytips on building it up once that's done
I need to nail cardio before I hit weights or give p90x a shot

Offline Khare

  • Serious forum addict
  • *
  • Posts: 7,627
  • The bear that khares
Re: Make me ripped.
« Reply #44 on: 11 April 2013, 22:45 »
Any suggestions for a good breakfast? I'm thinking some porridge?

Currently I'm drinking powdered oats (from myprotein) with milk and some hot chocolate powder for taste. Fills me and powers me for a few hours.

Offline Ninja

  • I live here
  • *****
  • Posts: 1,737
  • 19 smiles per gallon
Re: Make me ripped.
« Reply #45 on: 11 April 2013, 22:46 »
I am very unfit 28yr old not trained since baby came along she is 4 this year
Don't have time for the gym anymore

Am slowly buying gym equipment
I also got given some dvds p90x looks good anyone used it?

I really need to build core up in my back 8 years of valeting wrecked it gives me grief
I think been unfit and lazy has not helped anytips on building it up once that's done
I need to nail cardio before I hit weights or give p90x a shot

Heard good things about p90x. Also, if you're looking to build muscle cardio is not the way to go. Unless its low intensity.

Offline VR6_ROB

  • I live here
  • *****
  • Posts: 1,289
  • Mk2 VR6 / Corrado G60
Re: Make me ripped.
« Reply #46 on: 11 April 2013, 22:50 »
I am very unfit 28yr old not trained since baby came along she is 4 this year
Don't have time for the gym anymore

Am slowly buying gym equipment
I also got given some dvds p90x looks good anyone used it?

I really need to build core up in my back 8 years of valeting wrecked it gives me grief
I think been unfit and lazy has not helped anytips on building it up once that's done
I need to nail cardio before I hit weights or give p90x a shot

Heard good things about p90x. Also, if you're looking to build muscle cardio is not the way to go. Unless its low intensity.

I just want to build a bit of stamina and burn away a little pot belly first also I looked at p90x I would not last 5 minutes need a little bit of fitness

Offline Khare

  • Serious forum addict
  • *
  • Posts: 7,627
  • The bear that khares
Re: Make me ripped.
« Reply #47 on: 11 April 2013, 23:09 »
Heard good things about p90x. Also, if you're looking to build muscle cardio is not the way to go. Unless its low intensity.

Can still build muscle and do cardio, not combined but certainly in the shape of a circuit. If you're getting started I'd recommend going to a gym so you can see other people workout and see their form, especially on exercises like deadlifts, squats and cleans. Start off by having a plan, rather than turning up to the gym and using every machine there. Say, monday back, tuesday shoulders, wednesday chest, thursday arms, friday core & legs, doing some cardio as a warmup and cooldown. The most common fail I see at work is inexperienced people attempting to do a full body workout on every machine not only using bad form but also using machines that hardly work the target part, like the abs machine, god I hate that thing...Only old people, beginners and teenagers use it.

Start off light focusing on good posture and form and increase the weight from there on. If you want to build strength load up the bar/dumbell with enough weight to just about do 4-6 reps. If you're looking for size then load it up with enough weight to do 6-10 reps and if you want definition use a lower weight and do 12-16 reps. Train a specific body part per session, don't suddenly go from doing some bent over back row to doing legs for example, focus on working all the muscles on that session, so if it's back do shoulder press/shrugs for the top, bent over row/lat raises/front raises/flys for the middle and deadlift for the lower back.

Cardio wise do interval training. So if you're on the treadmill for example, start off with a warmup obviously, slow walk into a gentle jog, then do 1 minute sprint ~17kph and back down to 13kph to recover for another minute, then back on the sprint for another minute and so on. That'll get your endurance to a semi decent level in no time. Don't bother with cross trainer, I find that useless and effortless, it's mainly momentum in my opinion. Stick to treadmill, bike, rower and swimming. Swimming will be great as you have to learn to control the breathing, so it'll help you more than the others, and with the swim you're also working the entire body. Legs, core and upper body. Do for example 1 length sprint front crawl and use the length back to recover, either a slower front crawl or breast stroke, preferably slow front crawl, breast stroke is for for weak regulars.

Offline Ninja

  • I live here
  • *****
  • Posts: 1,737
  • 19 smiles per gallon
Re: Make me ripped.
« Reply #48 on: 11 April 2013, 23:15 »
My routine is...

Low intensity cardio, mostly weights. My reasoning for this is that muscles contain the most calories, so when doing high intensity cardio the body naturally burns muscle for easy access to fuel. However, by lifting and working muscle ground you're effectively telling your body "don't burn these muscles, they are needed".

So, the body turns to fat reserves. Result? I've gained definition, lost weight and increased my strength. I'm also on a high protein diet. Think, prawns, tuna, cottage cheese.. For muscle rebuilding.

Offline VR6_ROB

  • I live here
  • *****
  • Posts: 1,289
  • Mk2 VR6 / Corrado G60
Re: Make me ripped.
« Reply #49 on: 12 April 2013, 09:59 »
I used to go to a gym I don't have the time now setting one up in my garage

Routine was warm up on treadmill
Then monday chest biceps

Wednesday bi and tri
Friday back shoulders
Sat morning legs

I never had a set diet just a protein shake
Just need to work on lower back before I start