Fatbusting - Mickster's fat busting battle
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The ones recommended to me that I've found useful while at the gym:<br />
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Chinups and/or Pullups<br />
Dips<br />
Military press (dumbells or barbell)<br />
Deadlifts<br />
Squats<br />
Bench Press - free weights only and I prefer dumbells. I do bench mainly to get my strength up for pushups <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':rolleyes:' /><br />
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And lock up the abs while doing each.<br />
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The other stuff like situps and pressups you can do anywhere. the advantage of Pressups over bench is you're using your whole body. -
[quote name='Milk']<br />
What's the military press Nick?<br />
[/quote]<br />
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[img]http://www.exrx.net/AnimatedEx/DeltoidAnterior/BBMilitaryPress.gif[/img]<br />
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It can also be done sitting down on a smith machine. -
big tip, do your free weights excercises on an ab ball. If you rest it under your shoulders for fly and bench press you'll build your core stability as you work the other muscles.<br />
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Secondly, don't break your neck straight away to do every possible excercise as you won't stick to it, same to with the food situation. Just make sure you have a regular 45 minute - 1 hr routine that you can start with, maybe weights Monday, Wednesday & Friday and aerobic on Sunday, Tuesday and Thursday and do it at a regular time. Then once you're used to going to the gym add other bits around them. <br />
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Other advice, get into a routine of leaving the office at 4.30, going straight to the gym for an hour, then going home. Only add the early morning get ups once you start to love exercising. -
[quote name='Dodge']<br />
big tip, do your free weights excercises on an ab ball. If you rest it under your shoulders for fly and bench press you'll build your core stability as you work the other muscles.[/quote]Try to tense your lower abs when doing this, pull your belly button towards your spine, tuck your pelvis... -
[quote name='NTA']<br />
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The other stuff like situps and pressups you can do anywhere. the advantage of Pressups over bench is you're using your whole body.<br />
[/quote]<br />
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Yep, basically any weights that mimic those said exercises are pretty damn good though.If you only use your body weight as resistance youll never gain too much muscle, only strength I guess.<br />
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Sorry to go off the topic of sorts, but how long does everyone spend in the gym? I find that after an hour I become tired and crazily unproductive so anything more than that seems wasteful, though my old flatmate used to spend 2 hours in the gym. He never seemed to get bigger though. -
[edit] I should add - it depends what you're at the gym for. If its muscle then beyond 45 minutes is a waste for most people. If its something else then maybe 2 hours is your thing. But if its something like cardio then go jogging or ride a bike and get the benefits of outdoor activity rather than air conditioning...[/edit]<br />
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45 minutes is what I usually aimed for. I read several studies years ago on the best time to go for and that seemed to be around it. Never go longer than an hour because lifting serious weights just fatigues you physically and mentally. I'd mix it up though - on days where I'd do big weights I'd increase my rest periods e.g. I'd do three short sets of leg press but max out the weight to 400kg in the last set. On a normal day I'd only max at 350kg but do more reps.<br />
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I hate hitting that 6 week period where your muscles kind of acclimatise and you have to think up new stuff, so its easier to mix it up right from day 1 I reckon, as long as you look at that 45 minute window as your upper barrier... -
Tend to spend around 70-80 mins, but that's inlcuding stuffing around and lots of stretching/core exercises. Was told by one trainer mate not to do more than 50, but then a better trainer mate said that's rubbish. You can always snack on a protein bar or something after about 45-50 if you like.
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Had my fitness assessment and my first personal training session this week and it was certianly pretty interesting.<br />
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From what I remember these were my results.<br />
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Weight 84kg (that one baffles me)<br />
22% bodyfat<br />
Fitness - not too bad<br />
Flexibility - really bad, especially hammy's<br />
Height - 178 cm (due to posture. should have another cm)<br />
Posture - Not too bad, but my right shoulder sits a bit higher than my left and my back is flat. So in my programme I have been told to focus on these things initially in my exercises to make sure everything is in balance.<br />
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Cant remember the rest, but they werent the most pertinant issues. I now have a 4-6 week program which goal is to get my body fitter and used to lifting weights with the correct form. -
Just got home from a big pissup tonight.<br />
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Anyway, I've decided im not going to give up on having something to drink for fun. Instead my focus has changed to watching what I eat when I drink. Usually I succumb to some tasty chippies and whatever meat is coming off the bbq. Instead I ate a big meal before I came, (of food im allowed to eat) and didnt feel hungry the whole night.<br />
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I think I will try to compensate tomorrow from a big cardio session. -
Havent updated for a while, but I was going solidly again till the weekend just gone. Went to QLD for a big piss up and did all those things I shouldnt be doing.<br />
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Went back yesterday and my muscles started tightening up really fast. I was pretty disappointed, but I should be able to make up for it next session. -
Results!<br />
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I was getting pretty down because I hadn't noticed a whole lot of change in the 6 weeks I've been training. This morning I put on a pair of work pants I hadn't worn for a couple of months that are usually a bit tight around the waist. They now fit perfectly, and I need to tighten my belt up 1 more notch! -
mate, you need those days off and piss ups!! Just make sure they don't come too often!!<br />
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Good work on you increases in wieghts too. I did deadlifts last night, the first time for yonks, four sets of ten reps at 60kg. Can hardly walk today!! Love it! -
[quote name='Mickster']<br />
2 months ago I was doing [b]60g[/b] squats ... now im doing 100kg squats [/quote]<br />
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<img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/blink.png' class='bbc_emoticon' alt=':)' /> Wow - a 99.94kg increase!!! <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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Keep it up Mickster - you've got to push through those 6-8 week barriers as your body adjusts to the new load. Mix up your training a bit to keep yourself interested and see results in different areas. -
Yeah I need to start a new program to fix my shoulder. I went to the physio to get it looked at and my right shoulder compared to the left is a bit shit. When I bring my arm/shoulder back the scapula gets locked in much before my left and the rest of the muscles compensate for it making it very sore.
