[Iccz]

Originally Posted by delboyuk2005uk

3) Mix me time up with cardio work and weights on an body part.

So arms and shoulders (1 day)
So back and chest (1 day)
So legs and abs (1 day)

So that makes up 3 days of training.

How could I build that into 4 days?

I assume protien shakes are for repairing the strain of the body for the next day. As I remember myself being knackered the next day and unmotivated.

Day 4 - Intense Cardio.

Protein - 10-15% of the calories in your diet is all that is needed for muscle growth, and your calorie intake must be more than what you burn.

You're knackered because your body is not used to it, you need to slowly build your body into it, do not over do it, make sure to warm up with stretches and cool down and shake off to loosen your muscles - very important to avoid injury and is often over looked. That and your eating habbits don't exactly suit you for having high energy levels throughout the day especially if you're working out.

Your body uses protein to build/repair tissue, to make enzymes, hormones, and other chemicals, and is important part of bulding bones, muscles, cartilage, skin, and blood. So while you need to make sure to get some to help build and keep your body in order, you do not need to overdo it unless you're doing some serious building work. You can get all you need from your daily diet.

[neilios]

From my experience a full body workout is best for the beginner .

Try this routine its tried and tested and based around the bodies core base set of groups .Split routines are really only for advanced lifters .

Rippetoes - Starting Strength FAQ

Its really easy ,and wont take long but you'll be getting stronger and your body will visibly change with 2 months .

Drink water instead of pop ,and get some fish oils tabs and a multivit ,no need for protein powders .

And try not to run before you can walk otherwise you soon loose motivation .

I do my runs ,cardio whatever on my alternate days ,only 30 mins .

[dan1979]

Originally Posted by y2k

Ever took it?

Have a read L-Glutamine Side Effects and Glutamine Benefits

Yes but I realised the error of my ways.

You've linked to an article from a site trying to sell the product - not exactly impartial.

Like all this snake oil, they dig up studies about what happens if you're deficient in it but the fact is with a reasonable diet you aren't deficient in the first place and there's no evidence that supplementing with it has any benefits.

Try not taking it and see what happens.

[suniil]

I do 45 min free weights with split routine & 20 min cardio for 5 days. 6th day I do abs at home.

That's my fav too. there should be 5% discount code floating around in interweb.

Originally Posted by oakie

10lb unflavoured Impact Whey Protein - £31.75
Impact whey protein (unflavoured) - Unflavoured protein | myprotein.co.uk

[y2k]

Originally Posted by dan1979

Yes but I realised the error of my ways.

You've linked to an article from a site trying to sell the product - not exactly impartial.

Like all this snake oil, they dig up studies about what happens if you're deficient in it but the fact is with a reasonable diet you aren't deficient in the first place and there's no evidence that supplementing with it has any benefits.

Try not taking it and see what happens.

Well I took it to and found it to be a big help, if you google l-glutamine you will find plenty of other places saying the same that are not trying to sell the product, not always on the mark but wiki don't try and sell anything Glutamine - Wikipedia, the free encyclopedia

[JUS]

For me the following works...

1. I don't have a schedule...I find them so boring to follow. Instead I mix it up all the time. I'm doing 6 x a week. One day I'll do 45mins cardio & 20 mins weights...another I'll do 1hr cardio. Some days I to 3 sets of 8 reps of heavy weights. another day I'll do 3 sets of 20 reps of lighter weights.

2. Got to have an ipod with loads of energy music on :-) I love music and I lose myself in it when I'm working out.

3. Have healthy snacks to hand at all times. I'm a snacker and would happily turn to a chocolate bar or packet of crisps if nothing else is available.

4. Eating 6 times a day is better than 3 large meals...6 meals increases your metabolisim.

5. If you can cut out the alcohol for a period. Set yourself a target of a week/month without and stick to it. I found myself being really proud of making it to a month and I lost a load of weight and had boundless energy in the gym.

I take an energy drink for the gym. It definitely helps to err...give me energy. Especially when I'm not in the moon for the gym. I do take Whey as well and I think is one of the reasons at the age of 39 I can do 6 days in the gym without aching.

[dan1979]

Originally Posted by y2k

Well I took it to and found it to be a big help, if you google l-glutamine you will find plenty of other places saying the same that are not trying to sell the product, not always on the mark but wiki don't try and sell anything Glutamine - Wikipedia, the free encyclopedia

Again nothing on that page says using it as a supplement has any benefit for a healthy person. This thread is meant to be for a beginner, he should be sorting out the basics not worrying about scoops of powder which, when used with an excellent diet would at best make a minuscule difference.

[y2k]

Originally Posted by dan1979

Again nothing on that page says using it as a supplement has any benefit for a healthy person. This thread is meant to be for a beginner, he should be sorting out the basics not worrying about scoops of powder which, when used with an excellent diet would at best make a minuscule difference.

The OP has been going to the GYM on/off for the past 10 years, he has not been for months (like myself) so I would assume that he is not in that bad a shape.

[gtcarling]

Originally Posted by neilios

Rippetoes - Starting Strength FAQ

Very good work out not be underestimated.

[neilios]

Originally Posted by gtcarling

Very good work out not be underestimated.

Thanks ,its a proper workout and great for beginners .No point doing 15 million bicep curls when you only have 12 inch arms imho .
Everyone have a scan at this Split Routines: Are They the Death of Productive Training?: A Strength Training and Powerlifting article from Dragon Door Publications

Good advice imho .


Seriously if you want to get a great body you must squat ,a couple of yrs ago my old man at the age of 47 started squatting with heavy weights 3 times a week ,6 sets each workout ,for 2 seasons he won the player of the yr at our club and that was county amateur level ,and he suffers from arthritis as well ,which he said cleared up while he followed the program .

[delboyuk2005uk]

Update went the gym now I know when you start back up you get stiff for a few days afterwards.

Anyway I have had trouble with my right arm in the passed when lifting weights. Mainly lifting over my head.

My left arm is alright now but my right arm is so stiff I can striagten it out or anything.

A few years ago I was in hospital for 4 days as my right arm filled up with loads of liquid round the elbow and the arm itself just blown up and even my hand filled with fluid. Its not bas this time round but I reckon weights is not for me anymore.

[rd9124]

Originally Posted by delboyuk2005uk

Update went the gym now I know when you start back up you get stiff for a few days afterwards.

Anyway I have had trouble with my right arm in the passed when lifting weights. Mainly lifting over my head.

My left arm is alright now but my right arm is so stiff I can striagten it out or anything.

A few years ago I was in hospital for 4 days as my right arm filled up with loads of liquid round the elbow and the arm itself just blown up and even my hand filled with fluid. Its not bas this time round but I reckon weights is not for me anymore.

It is normal (or at least nothing to worry about) to have muscle pain after a workout but any pain in joints is not good nor is what your describing. Perhaps you just over did it - I have shoulder pain after a serious workout from an old injury when I was a kid (couldn't lift my arm once) so now I just don't go too mad with the shoulder workouts. Go easy and let your body adjust to see if that helps any

[delboyuk2005uk]

Yeah dont jump in at the deep end as they say.

[Iccz]

I'd probably try seeking advice from a doctor if it's a recurring problem, see if you can get any physio for the problem, find out what causes it and how to avoid it etc.

[Steven]

Pain is normal after the first 2-3 times back at the gym after an extended absence

Nothing wrong with going easy first few times back. You can always lower the weight but up the reps. That's just common sense

I personally do not bother with supplements or protein. They have their use but are not for everyone. You can still achieve your goals without them. Active lifestyle and sorting your diet out will have a more noticeable effect. Unless you intend to go that extra step I would imagine they are not necessary

[jamesvtidohc]

What youre experiencind is DOMS. Delayed onset muscle soreness, the muscles are sore in inflammed.

Keep weel hydrated (which you should do regardless).

This will dissappear after hitting them for a constant 3 months (thats if youre really trying).

Nutrition, intensity and sleep, this is the foundation of increasing muscle mass.

[gandley]

Originally Posted by LFC_SL

I personally do not bother with supplements or protein. They have their use but are not for everyone. You can still achieve your goals without them. Active lifestyle and sorting your diet out will have a more noticeable effect.

Agree with this.

I did the 'truth about abs' system and lost 2.5 stone in less than 3 months and gained a much firmer figure. There advice is to stay away from supplements but to get your diet right with a balanced excercise plan. Mostly interval triaining, adding weights as your strengh increases.
This system was passed to me by a mate who used this training system to get a six pack, it really worked for him but im just not that dedicated again all without any supplements. This system is all about burning off fat and getting a trim figure not for getting Arnie arms. But it dam well worked.

[Steven]

Oh whilst I am talking about food ...

If you do want to snack on something before the gym for energy then buy bananas. High in carbohydrate and will help get you through your routine. Do you ever see tennis players eating them before/during match? And after the gym lots of water and another banana

[mjn]

Originally Posted by LFC_SL

If you do want to snack on something before the gym for energy then buy bananas. High in carbohydrate and will help get you through your routine. Do you ever see tennis players eating them before/during match? And after the gym lots of water and another banana

Trouble is....bananas taste like crap!!

[Iccz]

Originally Posted by mjn

Trouble is....bananas taste like crap!!

The ones I have taste like banana, where have your bananas been

[dts_boy]

hope the OP doesn't mind but i have a few questions to ask to those more knowledgable than me!
i am looking to tone up and lose my belly and have recently been told to start with weights and then move to cardio as it tells your body to burn fat as opposed to muscle - is this true?
i have ongoing back problems so don't really do a lot of weights but want to be able to strengthen it if possible - whats best for this?
lastly, i personally don't see the point in protein powders etc.. as i'm not looking to try out for world's strongest man but would a good diet of high protein food (fish etc..) give my body enough protein its looking for?

hopefully by working hard in the gym and not in the canteen i can fit into all my pants properly again

[jamesvtidohc]

Originally Posted by LFC_SL

Oh whilst I am talking about food ...

If you do want to snack on something before the gym for energy then buy bananas. High in carbohydrate and will help get you through your routine. Do you ever see tennis players eating them before/during match? And after the gym lots of water and another banana

Its not good to give dietry advice without good reasons why.

Why are banans good, because it is a carb? Why not bread, rice, potatoe?

Is it because it is a high glycemic carb? Is it because it contains more potassium per weight compared to other fruits?

Dont just copy what other people without knowing why they do it.

[mjn]

Originally Posted by dts_boy

i have ongoing back problems so don't really do a lot of weights but want to be able to strengthen it if possible - whats best for this?

Depending on what kind of back problems you have, you may find that weights/exercise will help improve your core strength.

I have a twisted spine, and if i don't exercise it seizes up and i end up with back pain as the muscles go into spasim.

[Iccz]

Originally Posted by dts_boy

hope the OP doesn't mind but i have a few questions to ask to those more knowledgable than me!
i am looking to tone up and lose my belly and have recently been told to start with weights and then move to cardio as it tells your body to burn fat as opposed to muscle - is this true?

We're burning fat all the time, even while you're sat here reading this your body is burning fat.
This topic always brings huge debate, cardio vs weights...
The answer is actually different for each person as different people have different goals, generally i'd advise a balanced work out of cardio and weights to tone yourself, high reps low weights is key.
Cardio is what gives you general fitness, cardio works on your lungs and heart so it is always good to do.
Weights target muscle groups, so if you're looking to tone or build then that's what you need to be doing.

It's a known fact that strength training is the best way to increase your metabolism, burn fat and keep the fat away. But I always advise doing some cardio work as well.
Doing high reps of low weights is a great way to increase your metabolism etc and will give you the toning that you're after. So a balanced work out of cardio and weight training will give you good results and generally have you feeling and looking better over time.
Rotate your workout to do different parts of the body, start out with what feels comfortable get a feel for how your body reacts to work outs what weights are comfortable and what number of reps to do, then build yourself a routine from that.

Originally Posted by dts_boy

i have ongoing back problems so don't really do a lot of weights but want to be able to strengthen it if possible - whats best for this?

What kind of back problems do you have?
If they are muscular you might want to get massages to loosen these muscles regularly, do very gentle exercises which stretch these muscles without putting them through a hard work out then slowly move onto exercises which work the muscles.
If it is joint problems then you might need to seek specialist advice.
I'm not a personal trainer or qualified dr / physio etc so my advice is not professional, if you have any doubts or questions about your physical health i'd strongly recommend specialist advice.

Originally Posted by dts_boy

lastly, i personally don't see the point in protein powders etc.. as i'm not looking to try out for world's strongest man but would a good diet of high protein food (fish etc..) give my body enough protein its looking for?

hopefully by working hard in the gym and not in the canteen i can fit into all my pants properly again

Talk of protein etc is rather silly unless you're really seriously into a good workout and a regular schedule, sure proteins are important in the diet but the amount of protein you require is generally down to your weight or calorie intake a lot of people do it on calorie intake and relating to their BMI and it's said to be best to take between 15-30% of your calorie intake as protein, you're probably looking at around 100g of protein a day - there are explanations and calculators out on the internet if you want to look more into this - will have better explanations to proteins and the science behind them too.

[Iccz]

Originally Posted by jamesvtidohc

Its not good to give dietry advice without good reasons why.

Why are banans good, because it is a carb? Why not bread, rice, potatoe?

Is it because it is a high glycemic carb? Is it because it contains more potassium per weight compared to other fruits?

Dont just copy what other people without knowing why they do it.

Bananas have good levels of natural sugars (great for energy), fibre, vitamin b6 (helps control blood sugar levels), potassium (which helps prevent muscle fatigue and control blood pressure) and on average are only around 100 calories.

They're prefectly balanced for a quick workout snack.

[jamesvtidohc]

Hi

Originally Posted by Iccz

We're burning fat all the time, even while you're sat here reading this your body is burning fat.

Your body doesnt burn fat. What it does is use calories for energy. Depending on what you physically doing/have done/are about to do, will determine how your body will use a calorie for energy combined with your diet.
Your body uses different things for energy, energy stored as adipose tissue, glucose, amino acids etc.

This topic always brings huge debate, cardio vs weights...
The answer is actually different for each person as different people have different goals, generally i'd advise a balanced work out of cardio and weights to tone yourself, high reps low weights is key.

There is no such thing as toning. To look "toned" just means low body fat with relatively low muscle mass.
Why do you use high reps and low weight, is it for endurance?

Cardio is what gives you general fitness, cardio works on your lungs and heart so it is always good to do.
Weights target muscle groups, so if you're looking to tone or build then that's what you need to be doing.

Weights do not build muscle, food (protein) does. When you are weight lifting, what youre actually doing is damaging muscle fibres.

It's a known fact that strength training is the best way to increase your metabolism, burn fat and keep the fat away. But I always advise doing some cardio work as well.

Really? Only trhough strength training? What about through nurtition, body desposition, life style etc?

Doing high reps of low weights is a great way to increase your metabolism etc and will give you the toning that you're after. So a balanced work out of cardio and weight training will give you good results and generally have you feeling and looking better over time.
Rotate your workout to do different parts of the body, start out with what feels comfortable get a feel for how your body reacts to work outs what weights are comfortable and what number of reps to do, then build yourself a routine from that.

Tosh


Talk of protein etc is rather silly unless you're really seriously into a good workout and a regular schedule, sure proteins are important in the diet but the amount of protein you require is generally down to your weight or calorie intake a lot of people do it on calorie intake and relating to their BMI and it's said to be best to take between 15-30% of your calorie intake as protein, you're probably looking at around 100g of protein a day - there are explanations and calculators out on the internet if you want to look more into this - will have better explanations to proteins and the science behind them too.


Talk about protein is never silly, regardless of goals. Its is important for muscle repair and growth because amino acids are needed for muscle tissue.

In terms of protein intake, it depends on your goal, over all weight, body fat % and type of lifestyle.

[Iccz]

Originally Posted by jamesvtidohc

Your body doesnt burn fat. What it does is use calories for energy. Depending on what you physically doing/have done/are about to do, will determine how your body will use a calorie for energy combined with your diet.
Your body uses different things for energy, energy stored as adipose tissue, glucose, amino acids etc.

Metabolism = Burns fat.
Not much but it does.
While you're right in saying you use calories up per day you also burn fat, as well as produce it.
Sure calorie intake and diet help but you're still burning.

Originally Posted by jamesvtidohc

There is no such thing as toning. To look "toned" just means low body fat with relatively low muscle mass.
Why do you use high reps and low weight, is it for endurance?

Okay, yes there is a toned look, but how do you achieve it, by working your body in a way to burn your fat.
High reps of low weights will not cause quick muscle growth, will not cause damage and will condition your muscles and increase endurance.
If you go to the gym and life the highest weight you can for a couple of reps you're going to have more resistance on the muscle causing more growth.
This is why I always advise a mix of work out to suit your body and a good diet.
Different workout styles suit different people.

Originally Posted by jamesvtidohc

Weights do not build muscle, food (protein) does. When you are weight lifting, what youre actually doing is damaging muscle fibres.

Sorry but I can't agree with that.
For muscle growth you require 3 things:
Stimulus
Nutrition
Rest

You're trying to tell me that weights (stimulus) do not build muscle but only protein does?
Protein is the building block it helps you repair and condition your muscles but it does not build the muscle without stimulus and rest.

Originally Posted by jamesvtidohc

Really? Only trhough strength training? What about through nurtition, body desposition, life style etc?

"It's a known fact that strength training is the best way to increase your metabolism, burn fat and keep the fat away. But I always advise doing some cardio work as well."

Best, not only.
Obviously a well balanced diet is going to help.

Originally Posted by jamesvtidohc

Talk about protein is never silly, regardless of goals. Its is important for muscle repair and growth because amino acids are needed for muscle tissue.

In terms of protein intake, it depends on your goal, over all weight, body fat % and type of lifestyle.

I misworded what I was meaning to say, I meant as a suppliment not as part of the diet. But yes protein is important as it repairs and helps build muscle. Most people can easily reach their protein needs in their daily diet.

[Steven]

Originally Posted by jamesvtidohc

Its not good to give dietry advice without good reasons why.

Why are banans good, because it is a carb? Why not bread, rice, potatoe?

Is it because it is a high glycemic carb? Is it because it contains more potassium per weight compared to other fruits?

Dont just copy what other people without knowing why they do it.

Because they are high in carbohydrate and vitamins... because they contain no fat... because they can be carried to the gym... because they do not need a portable stove and frying pan and cooking pot

Being contrary jamesvtidohc?

[mjn]

Originally Posted by Iccz

Sorry but I can't agree with that.
For muscle growth you require 3 things:
Stimulus
Nutrition
Rest

Gotta agree with jamesvtidohc on this one. Why do you think your muscles ache? Lifting the big weights damages the fibres and they grow back stronger and bigger, in preperation for the next time (assuming you allow recovery time)

Originally Posted by Iccz

"It's a known fact that strength training is the best way to increase your metabolism, burn fat and keep the fat away. But I always advise doing some cardio work as well."

Best, not only.

Gotta agree with Iccz here, weights are excellent for burning the flab.

[Iccz]

Originally Posted by mjn

Gotta agree with jamesvtidohc on this one. Why do you think your muscles ache? Lifting the big weights damages the fibres and they grow back stronger and bigger, in preperation for the next time (assuming you allow recovery time)

Naturally, that's why I said to do low weights to condition the muscle and not over do it.
But it's a fact that your muscle will not grow without stimulus.
Obviously the harder you work the muscle the more damage it'll do, that's why you condition with low weights at high reps and never do more than you can.
It's all about body conditioning.

You can't deny that your muscles need stimulus and rest to grow, saying nutrition is the only thing that has an effect on muscle growth would be ridiculous.