Fitness & Martial Arts Thread

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Rocsteady
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PostRe: Fitness & Martial Arts Thread
by Rocsteady » Tue Apr 21, 2015 7:56 pm

When I started off in my mind all I wanted was an average build - not to be so skinny basically. Turned into a bit of an obsession after a while when I saw what having muscles could get you.

Thing is I'm actually just as confident now that I've lost a lot of my size as I was before. Think I started lifting largely to get more lasses and it took having a fairly kick ass body to realise that actually confidence is much more important than how you look.

Still though, I want my muscles back. :slol:

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gamerforever
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PostRe: Fitness & Martial Arts Thread
by gamerforever » Tue Apr 21, 2015 8:49 pm

Well you did pretty well. I've seen the weight come off my body, but never my body shape changing for the better in relation to doing strength training. How long did it take until you saw a difference in your body shape?

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CuriousOyster
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PostRe: Fitness & Martial Arts Thread
by CuriousOyster » Tue Apr 21, 2015 9:02 pm

I know your question was at Ian but from my experience I've been properly going to the gym for about year and 2 months. Seeing decent results, dropped few inches off the guts unintentionally and got a lot more muscle than I started at 17'5 stone (im 6'4 and 17 ' 8 stone now) than I was when I started. Still continually trying to bulk so still do have excess fat but that could be better with a better diet which has less fat.

Slower progress last few months but seen biggest increases from Feb-Sep last year going at least 4 times a week doing split body routine and 15-20 mins cardio (not that much) at least 3 times a week.

Btw Ian, still looking great!still got awesome shape as in first pic just bit smaller in some bits. Hopefully you manage to get back into it since you do seem to love it.

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PostRe: Fitness & Martial Arts Thread
by gamerforever » Tue Apr 21, 2015 9:13 pm

So, i guess it will take a year to see decent results through a good diet (nothing too extreme) and exercise 4 times a week.

I try and do 10 mins running before and after using the machines. As a novice it was recommended i use the machines for a good few months to build my larger muscle groups. I guess its a case of continuing even if i don't see immediate results.

What kept me going with my weight loss was seeing my clothes go from xxxl to xl, then eventually to a medium and even a small.

One of my mates did 3 months of resistance training and saw decent results in 3 months.

I do have more fat around the love handle area largely due to liposuction being carried out on my lower belly - you tend to put on weight where the lip hasn't been carried out, so the front of my lower belly is relatively fat, but then the fat is more prominent around the sides and back.

Should i just do cardio and lose it all in a few months of do cardio and mainly resistance training, where i won't see as immediate results, but should get a better body shape overall?

I notice that whenever i try and lose weight through cardio my body gets slimmer, but my face tends to look thinner too, which i don't like so much! Its the whole skinny fat look i don't like.

I've never done weights for more than weeks at a time, so this is all new to me really.

I do tend to put a lot of pressure on myself saying stuff like 'i must have a greay body for the summer', but it maybe a little unrealistic?

Lastly, whats the best way of keeping my overall calorie intake low, but my energy levels high, especially before a workout after work?

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Rocsteady
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PostRe: Fitness & Martial Arts Thread
by Rocsteady » Tue Apr 21, 2015 9:49 pm

Thanks for the kind words CO :wub: still bulking at over 17 and a half stone, you must be a beast!

On my phone so cba with a long reply but I couldn't recommend starting with a good free weights programme right now gf, don't wait to begin it. I'm sure others on here will agree. Free weights > everything else for a good body.

If you put pressure on yourself like that does that not make you keep going? Don't mean it offensively but you've seemed a little flakey about continually working out before, maybe you need to be a bit more realistic about the length of time transformations take. That said, hit the free wights hard and you will begin to notice changes quickly.

Pre workout I have lots of calories so strawberry float knows. Bananas?

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CuriousOyster
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PostRe: Fitness & Martial Arts Thread
by CuriousOyster » Tue Apr 21, 2015 9:50 pm

I would say a year is a realistic time frame to get decent bit of muscle. From reading your posts I would say doing weights as well as cardio would be better for your goals if you want to get a better overall body shape.

If you've never really done weights probably a good idea to do machines to begin with but I wouldn't do them for maybe a couple of months, increase weight every 2 weeks or so then go onto free weights even if they are light. Much better muscle development. I try to do all my cardio after weights sessions, apparently its better for fat loss, there's loads online for more info on sites such as muscle & fitness.

I wouldn't worry about a summer body in short term tbh, be good to aim for that as an ultimate goal down the line, as you say unrealistic pressure on yourself. For me, before I started doing weights I simply wouldn't take my top off in front of people (swimming, changing rooms etc) felt really embarrassed but now got good enough build I'm more than happy to although as I say still fat on pecs and stomach.

Tbh, all the common cited foods like chicken, salmon broccoli etc I would say eat. Nothing but goodness and great protein, keep you full too. Avoid stodgy carbs make you feel gooseberry fool and lots of cals.

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CuriousOyster
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PostRe: Fitness & Martial Arts Thread
by CuriousOyster » Tue Apr 21, 2015 9:58 pm

Aye Ian always been a big laddy and that weight since I was about 18. Used to be 19 stone but that was with double chin, tits and belly :lol:

Would generally recommend free weights too, maybe some machine just to ease in.

Pre workout, I'm quite bad for tanning a can of Monster sugar free or banana works too. Usually had 4-5 eggs before then too though.

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Hawky
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PostRe: Fitness & Martial Arts Thread
by Hawky » Tue Apr 21, 2015 10:07 pm

Fatal Exception wrote:Actually started hammering myself at the gym now. Didn't realise how much further I could push. Deadlifts went well and my grip held. Will up to 130 next time. I found letting the weights hit the ground just a bit harder lets my grip reset without upsetting my tempo.


I'm not sure if I dare ask but what tempo do you use for deadlifts? Also in terms of hit the ground harder how do you achieve this?

Squatted 100kg for reps again tonight for first time in 18 months (since I did my knee in), feels good mayne.

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PostRe: Fitness & Martial Arts Thread
by gamerforever » Tue Apr 21, 2015 10:07 pm

Cool, thanks guys for the advice.

I guess i am afraid that doing all of this won't get me results - i guess i need to push myself to really go for it. I know all about pushing myself to the limit, so can do it if i focus on my diet and getting to the gym 4 times a week at least.

As for free weights - i hear they are better for developing the smaller muscle groups and machines are best to start off with, especially if you are working out alone. I mean, i can't lift a parrallel bar without a partner can i?

I think my biggest fear is putting on weight with less cardio in my routine. Thanks again!

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PostRe: Fitness & Martial Arts Thread
by <]:^D » Tue Apr 21, 2015 10:09 pm

machines are OK to start out on, but free weights will give you a more balanced physique. free weights normally work the bigger muscle groups and machines are for isolating smaller muscles but there is some overlap.

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Hawky
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PostRe: Fitness & Martial Arts Thread
by Hawky » Tue Apr 21, 2015 10:16 pm

If you use free weights but do 'compound' exercises (ones that use more than one muscle at a time), then that is generally seen as better than machines. Machines are an ok way to start off if you aren't too sure about how to do things properly with free weights, but I would really try and move onto using a barbell as soon as you feel comfortable doing so and learning how to properly do the 4 main exercises that are the best for overall muscle development (Bench Press, Overhead Press, Squat, Deadlift).

There is a great routine for beginners called 'starting strength' that allows you to learn these exercises starting with just the bar with no weight on and then incrementally progress to more weight. That way you learn the techniques without needing a partner/spotter and you will see yourself progressing every time you go to them gym. I have done it and I know a couple of the other lads have as well, IMO it is the best way for a beginner to increase strength and size quickly, whilst also providing a good base in terms of technique for you to build on in the future.

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Rocsteady
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PostFitness & Martial Arts Thread
by Rocsteady » Tue Apr 21, 2015 10:22 pm

I used SS for a couple years too. Recommend it massively.

The doms I'm getting right now from squatting sets of 40kg yesterday are ridiculous, can barely walk up stairs :lol:

Last edited by Rocsteady on Tue Apr 21, 2015 10:33 pm, edited 1 time in total.
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gamerforever
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PostRe: Fitness & Martial Arts Thread
by gamerforever » Tue Apr 21, 2015 10:32 pm

Will check this strength routine out, but want to persevere with the machines for a month to see how strong i can get as well as if i can see any improvments in my overall body and fitness.

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CuriousOyster
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PostRe: Fitness & Martial Arts Thread
by CuriousOyster » Tue Apr 21, 2015 10:58 pm

Aye id also say they are a good starting point for finding out what works etc. Also started on machines as was nervous about doing free weights. Same with starting on deadlifts etc with just the bar.

Well done Hawky, 100kg squats for reps is my goal. Done 90kg x 10 x 2 after lower before that few weeks ago, haven't been going hard with them recently. Reckon I could do it soon if I start doing them couple times a week.

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Fatal Exception
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PostRe: Fitness & Martial Arts Thread
by Fatal Exception » Wed Apr 22, 2015 9:02 am

Hawky wrote:
Fatal Exception wrote:Actually started hammering myself at the gym now. Didn't realise how much further I could push. Deadlifts went well and my grip held. Will up to 130 next time. I found letting the weights hit the ground just a bit harder lets my grip reset without upsetting my tempo.


I'm not sure if I dare ask but what tempo do you use for deadlifts? Also in terms of hit the ground harder how do you achieve this?



0/3 tempo (as fast as I can up, 3 seconds down), no rest between reps. Before I was just letting the plates touch the floor before I shot straight back up, now I let them touch the ground a bit more. I'm being careful not to 'bounce' them if that's what you're asking.

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BTB
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PostRe: Fitness & Martial Arts Thread
by BTB » Wed Apr 22, 2015 10:21 am

Thinking of doing GVT on legs one day next week, how would I work out what weight i should go for?

I haven't done 1RM so can't use that, however for 5x5 I do 75kg and for 3x12 I do 55kg. Is there a way to work out/estimate what it should be from that?

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PostRe: Fitness & Martial Arts Thread
by <]:^D » Wed Apr 22, 2015 10:26 am

do as many reps as you can on 75kg, then use that to work out your 1RM

(WEIGHT x REPS x 0.0333) + WEIGHT

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Fatal Exception
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PostRe: Fitness & Martial Arts Thread
by Fatal Exception » Wed Apr 22, 2015 11:03 am

<]:^D wrote:do as many reps as you can on 75kg, then use that to work out your 1RM

(WEIGHT x REPS x 0.0333) + WEIGHT


According to that my 1RM squat is about 120kg.

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Gently-Parted Ringpiece
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PostRe: Fitness & Martial Arts Thread
by Gently-Parted Ringpiece » Wed Apr 22, 2015 11:06 am

My 1RM comes out at 90 with that, and my best is 87.5, best 'good' one is 85.

Interesting formula. Does it apply to other lifts etc as well?

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Hawky
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PostRe: Fitness & Martial Arts Thread
by Hawky » Wed Apr 22, 2015 11:57 am

The other way to do it is find a weight you can squat for 20 reps in 1 set and then use that for your 10x10. I haven't done it that way myself (I usually just pick a weight I think is sensible for the first session and then adjust based on how I do with that) but I think it makes more sense than 1rm calculation as that is a test of pure strength rather than of strength and muscular endurance which is needed for GVT.


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