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-- Work-Out Tips Please!
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Originally posted by Your Mother Diabolic should be able to help... he's a ripped ass mofo. -Your Mother

if she wanted teh wierdest looking nipples, yea Diabolic would be the perfect mentor

Cardio for atleast a half hour followed by a good stretching session of all body parts should warm up the body nicely and make sure you stretch after each rep else you risk tearing a muscle especially with the bloody winter coming up.

Eating is as important as the excercise so try avoiding fried stuff and sweets. The best thing to eat would be white meat(grilled chicken , fish etc).

Oh and if you only planning on toning the body, do more repetitions with lighter weights instead of lifting the maximum you could.

i think i preach better than i practice

This in not a joke, Look in the phonebook under YoungChung -

If you want to be tone, start there

quote:

Originally posted by Your Mother Diabolic should be able to help... he's a ripped ass mofo. -Your Mother

My nipple workouts are among the best!




Anyway, to answer Theresa's questions. First things first: you need to realize a couple of things. The results you'll get are directly proportionate to the amount of suffering you're willing to endure. If you're gonna do something that's "easy," expect little to nothing in return. That's common sense, but somehow almost everyone seems to completely miss this point. A workout or two a week isn't gonna do anything. Nor is eating a little less here and there. If you want results, real results, you have to put in real, consistent effort.

This means some form of exercise 4-5 days a week and a real diet, one with daily caloric maximums and set percentages of macronutrients (i.e. 30% carb, 50% protein, 20% fat). With that said, if you're looking to get rid of your lovehandles, "love handle exercises" aren't gonna do a damn thing. You can't localize. If you want to lose fat around the love handles, you have to lose fat everywhere else too. Your body always balances itself out. So what this means is that you're gonna have to work out all your muscle groups, and not just your ass, legs and stomach.

So you're probably looking at a 3-day split of weightlifting (different muslce groups on each day) and about as many cardio sessions on different days, or on the same days separated by 8 hours of rest (*VERY IMPORTANT*). That and you gotta get your diet right. If it isn't, you can lift and do cardio for the next decade and see little to no results. Literally, it's been done. First you have to figure out how many pounds of fat you wanna lose, and then with that info, calculate the total amount of calories you should be eating daily. I can't help you there as the calculations are different for women than for men.

I realize that you don't need a lot of muscle, but here's the thing: muscle burns fat. If you gain a little more muscle, you'll literally be burning fat while sitting on your ass and watching TV. This means less cardio in the long run, and you'll also look a lot better. Muscle on a woman is very sexy in moderated amounts. You could look into hiring a trainer, but most are downright horrible. You could waste entire years of your life just following bad advice. Do a LOT, and i mean a **LOT** of homework before choosing one. Some gyms will certify people as trainers after one simple test. Don't trust these. Look for one with an actual degree in physiology and many years of experience.

No offense... but screw dieting. I don't know about you, but I love food too much. Just don't eat too much junk food, and don't eat at night.

But if you really want to diet, I found this to be the best diet advice ever:

*Click here for diet advice*

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Originally posted by DC- ...eat 3-4 times a day ... ...You can work out for 5 hours...

Eat 5 times a day, 6 if you can. Your metabolism will thank you for it. Professionals eat 8 times a day: every 3 hours, and once in the middle of the night.

True, form is important. As if keeping your workouts under an hour each. If you're lifting for 50 minutes and then wanna run for 30, you're out of luck. Wait 8 hours or run another day. Ignore this simple principle and the running will destroy all the muscle you would have gained from the lifting and then some.

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Originally posted by BigTongue 2) don't eat 3 hours before bed

You should eat every 3 hours. Your body needs food, always. Even at night. Have a light protein meal 30 minutes before bed. Think protein shake or garden salad with chicken breast.

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Originally posted by Your Mother 4pm. Your body has already gone into overnight storage mode by 6pm. -Your Mother

Where are you guys getting this? How do you know what her schedule is like? She could be going to sleep at 10PM or 2AM for all we know! The key to carb management: stay the hell away from them at all times EXCEPT:

1) first thing in the morning
2) immediately before working out (shake)
3) immediately after working out (shake)
4) within 3 hours (ideally 1 hour) after working out (your only allowable starchy carb meal of the day, i.e. pasta or rice goes here)

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Originally posted by Your Mother Too much cardio cna be anti-productive because it starts to burn muscle instead of fat, and muscle is most important for a toned body. Better is to do 40 minutes about 4-5 times a week of high intensity interval training. -Your Mother

Very true. However, 40 minutes isn't "high intensity." The rule of thumb is: if you can do it for longer than 15 minutes without feeling like you're about to DIE if you take another step, it's NOT high intensity. With that said: i prefer short, intense sessions. Known as HIIT, or High Intensity Interval Cardio. This is the only form of cardio that any bodybuilder i know will do. The reson is that it's been scientifically proven to be 9 times as effective PER MINUTE than other forms of cardio. So i'll burn as many calories in 15 minutes of 30s/30s sprint/walk intervals than someone else would in 135 minutes of light jogging. This cardio HURTS, but you come out feeling like superman because you made it out alive This feeling alone is worth it, the results are more like a side benefit.

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Originally posted by Your Mother 1) 5-6 meals is even better as long as they have an equal balance of protein, fat, and clean burning carbs. Just make sure your total daily calorie intake is about 12 * weight in pounds (your body uses 15 for maintenance, so use 12 to lose weight) 2) I would suggest you drink as much water as your body can handle. In my opinion, a minimum of 8 cups. Water is good at suppressing hunger and is very good for your body. -Your Mother

1) Yea, just not equal balance. That would mean only 33% protein (need 45%+) and 33% fat (need no more than 15%). Waste of calories. My personal preference is 55% protein, 30% carbs, 15% fat.

2) Definitely. The more the better. 8 cups is enough if they're 400ml cups, which is a total of 3,200ml. Prolly a bit much for a woman though, i'd go with 6.

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Originally posted by habsfan Go to forum.bodybuilding.com and read the Women's Training section and Nutrition section. Learn as much as you can about training and nutrition. Don't worry about getting muscular from weight-training....you can't cause you're a girl You lack testosterone which is the key ingredient to getting muscular. I STRONGLY encourage you to combine weight-training with your cardio workouts. The benefits of lifting weights go beyond getting stronger. By building more muscle, your body will burn more calories during rest. That's because muscle requires fuel to sustain itself and that fuel will come from calories. One last thing.....DO SQUATS!!! The girls in my gym with the tightest, juiciest asses all do squats. It's the best ass/leg exercise. Good Luck

What he said! Mmm, the mention of tight juicy asses makes me horny!!

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Originally posted by Theresa So far so good, however I would like to explain that I am in no need of any REAL weight loss.

Like i said, bodybuilding's a funny thing. If you do it PERFECTLY (or close), you'll get GREAT results. If you don't, you'll get NOTHING. Consider this: the more fat you have to lose, the EASIER it is to lose it. You're gonna have to work ten times harder to lose a pound of fat than someone who has ten times more fat to lose. Not exact science but pretty damn close. Trust me. Tested a billion times the world over. Do it RIGHT.

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Originally posted by Theresa I would like to know; is it good to drink tonnes of water before, during, and after a workout? I naturally drink a lot of water anyway, but someone once told me that drinking water afterwards is bad....

Bullshit. Drink lots, especially around those times. Your body gets dehydrated.

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Originally posted by Theresa I would like to know some specific excercises that are especially good for love handles, and ass.

Once again, you can't localize. Working your arms will help you lose fat on your ass about as much as working your ass. With that said, you still need to work out the ass (as well as the arms and everything else), so.... squats!

quote:

Originally posted by raveed make sure you stretch after each rep else you risk tearing a muscle especially with the bloody winter coming up. Oh and if you only planning on toning the body, do more repetitions with lighter weights instead of lifting the maximum you could.

You mean after each SET? Even so, i see no need. If she's doing 5 sets of squats, there is no reason to stretch after each one. Just once before is fine. Personally, i've been lifting for 2 years, never stretched and never had a problem. *shrug*

As for lighter weights, that's a myth and nothing more. You should lift the same, if not heavier while trying to lose fat as while trying to gain muscle. For a girl, i guess this would mean about 8 reps a set. Meaning if you can lift it more than 8 times, it's too light, and if you can't lift it 8 times, it's too heavy.

don't eat this, go lift that, no wonder North American life is so boring.

it's all a matter of life style. if you sit all day, and use the car for everything, of course you'll get fat. Just try to walk, play sports that you enjoy (not this boring gym stuff) and don't eat junk food and alot of sweets.

see the people in Europe, most don't go to the gym, yet the fatty % is much lower than here.

btw, imo a woman with a defined body is not that appealing (I mean muscles)

read this:

http://www.lwcoaching.com/library/r...graceweight.htm

quote:

Calories In / Calories Out A common problem with Americas approach to bodyfat reduction is reliance on the Calories In / Calories Out paradigm. Our country has a ten-billion dollar industry based on this paradigm whose net result is the opposite of what the client pays for. The average weight regain one year after leaving a commercial weight loss center in the U.S. is 120% of what was lost. Strategies derived from the Calories In / Calories Out paradigm fail to account for changes in resting metabolic rate and fail to differentiate between different reactions in the body to different types of calories that may be consumed. A more accurate paradigm compares fat stored and fat removed from storage.

It really depends what you want to do. Since you say that you are interested in 'body building' then that is what you should do. It is most likely to give you the body that you want. Cardio workouts are great for reducing body weight.

Yes, a 9 minute super-high intensity session will certainly burn a lot of calories and help people doing maximum effort workouts, but the injury probability is very high too.

General tip for a beginner: Consistency matters. It does not matter that you spend 4+ hours in the gym on one day of the week, rather that you spend 30 minutes in the gym on six days of the week.

Taking it easy in the beginning is hard - I speak from experience - but necessary. Also, while consistency is good, overtraining is bad, so take a day/ week off.

Rotate your schedule, i.e. never do the same workout two days in a row.

quote:

Originally posted by d!abolic You mean after each SET? Even so, i see no need. If she's doing 5 sets of squats, there is no reason to stretch after each one. Just once before is fine. Personally, i've been lifting for 2 years, never stretched and never had a problem. *shrug*

yes, he must mean after each set. I read that stretching before exercising is likely to increase the chance of injury. Joe Fiel (Tri-bible) suggests that a good weight room workout consists of as much stretching as lifting.

ECA is 2nd best to dinitrophenol for fat loss.

T3 (Cytomel) and Clenbuterol works well too - but is very hard/costly to import.

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Originally posted by bass drive don't eat this, go lift that, no wonder North American life is so boring. see the people in Europe, most don't go to the gym, yet the fatty % is much lower than here.

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Originally posted by drizzt81 Yes, a 9 minute super-high intensity session will certainly burn a lot of calories and help people doing maximum effort workouts, but the injury probability is very high too. yes, he must mean after each set. I read that stretching before exercising is likely to increase the chance of injury. Joe Fiel (Tri-bible) suggests that a good weight room workout consists of as much stretching as lifting.

Injury during cardio? What the hell is she gonna do, hit the treadmill's EMERGENCY STOP button at 12mph by accident and fly into the wall?

Yea, that's the thing with stretching. I've heard too many conflicting reports. I do a very thorough warmup, so i don't think it's necessary. My warmup is MAX-OT by the book, easily the best IMO.

quote:

Originally posted by d!abolic Injury during cardio? What the hell is she gonna do, hit the treadmill's EMERGENCY STOP button at 12mph by accident and fly into the wall?

If you do cardio in the maximum zone, it is likely that your form will suffer, which can lead to knee etc. injuries.

From what I understood, she isn't someone who's been running for a while, but a beginner. I have no doubt that an experienced 'exerciser/ athlete' will not have a problem running at very high intensity, yet keeping form.

Also, high intensity cardio workout will NOT burn much fat. Especially not for the first 9 mintues. You will rid yourself of carbs though, which isn't a bad thing in itself.

Ok.

So far you people have given a lot of good replies, however, I would like to point out that I have a VERY little amount of fat to lose.

I am not looking to lose weight, I am looking to make my body look leaner and toned. I DO NOT NEED to lose weight. In fact, if I lose any weight, I will be underweight and I'm not aiming for anorexia here.

So... ermm...

What I am gathering:

-Drink loads of water
-Don't workout more than an hour each session
-Give myself a break (day in between each workout)
-Eat lots of proteins
-Stretch
-Cardio = running, cycling etc. which should be done at my max for 15 minutes of my workout
-Certain pain is good (the workout burn)
-Avoid carbs and sugars
-Eat every 3 hours


Umm, anything else I should add to that?

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Originally posted by drizzt81 If you do cardio in the maximum zone, it is likely that your form will suffer, which can lead to knee etc. injuries. From what I understood, she isn't someone who's been running for a while, but a beginner. I have no doubt that an experienced 'exerciser/ athlete' will not have a problem running at very high intensity, yet keeping form. Also, high intensity cardio workout will NOT burn much fat. Especially not for the first 9 mintues. You will rid yourself of carbs though, which isn't a bad thing in itself.

True, i don't think someone who's just starting should do HIIT. Unless she's doing some form of cardio already. Also, if you're starting HIIT, you should add 60 seconds every second workout. So you'd start at 4 minutes for the first two times, 5 minutes the next two, 6 the next and so on. You'd go up to 15 minutes. Not 9, i dunno where that figure came from. 15 minutes of HIIT 3-4 times a week gives INCREDIBLE results when combined with a good diet and lifting program. It burns a LOT of fat, more than any other form of cardio out there. This has been proven through studies and tested by thousands upon thousands of people, myself included. Check out johnstonefitness.com and gettingripped.com for some photos of how HIIT makes fat melt away at insane rates.

quote:

Originally posted by Theresa Ok. So far you people have given a lot of good replies, however, I would like to point out that I have a VERY little amount of fat to lose. I am not looking to lose weight, I am looking to make my body look leaner and toned. I DO NOT NEED to lose weight. In fact, if I lose any weight, I will be underweight and I'm not aiming for anorexia here. So... ermm... What I am gathering: -Drink loads of water -Don't workout more than an hour each session -Give myself a break (day in between each workout) -Eat lots of proteins -Stretch -Cardio = running, cycling etc. which should be done at my max for 15 minutes of my workout -Certain pain is good (the workout burn) -Avoid carbs and sugars -Eat every 3 hours Umm, anything else I should add to that?

There is no need for a break from exercising every second day. I meant a break from lifting. Not necessary either, but would make sense to do so if you're only gonna lift 3 days a week. So mon, wed, fri as opposed to mon, tue, wed. You only need one day a week of full rest, two if you like.

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Originally posted by rabbitjoker ECA is 2nd best to dinitrophenol for fat loss. T3 (Cytomel) and Clenbuterol works well too - but is very hard/costly to import.

ECA better than T3/Clen???? What planet are you from?

-Your Mother

With regards to the idea that "Certain pain is good (the workout burn)"

The "workout burn" isn't really pain. There's a big difference between fatigue and pain. Real pain likely means you're actually injuring yourself. You should stop what you're doing and see if you're doing something wrong.

Many people use cardio to warm up. But remember that you can definitely injure yourself running or cycling. So if it's your warmup, then let it be a warm up. Take it easy. Leave plenty of energy for the actual workout.

Intervals are great, as many have noted already. Someone mentioned possibly losing form while going at near-max intensity, but one thing about intervals is that they are also short enough that you can pay attention to your form for the whole duration. You should never blank out and make your body go as hard as it can for as long as it can.

To be honest, Theresa, you look perfectly fine from those pix. If I were you I'd take up salsa or hip hop dancing or something fun as well as going to the gym.

quote:

Originally posted by Your Mother ECA better than T3/Clen???? What planet are you from?

Planet tired.

It should be:

1. dinitrophenol
2. t3/clen
3. eca

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Originally posted by QryS With regards to the idea that "Certain pain is good (the workout burn)" The "workout burn" isn't really pain. There's a big difference between fatigue and pain. Real pain likely means you're actually injuring yourself. You should stop what you're doing and see if you're doing something wrong. Many people use cardio to warm up. But remember that you can definitely injure yourself running or cycling. So if it's your warmup, then let it be a warm up. Take it easy. Leave plenty of energy for the actual workout. Intervals are great, as many have noted already. Someone mentioned possibly losing form while going at near-max intensity, but one thing about intervals is that they are also short enough that you can pay attention to your form for the whole duration. You should never blank out and make your body go as hard as it can for as long as it can. To be honest, Theresa, you look perfectly fine from those pix. If I were you I'd take up salsa or hip hop dancing or something fun as well as going to the gym.

Yea, there are many types of pain or burn. There is 'lung burn' that all of us have surely experienced. It's what how you feel after running like a pack of rabid dogs is after you for a couple of minutes. That's the way you should feel about 12 out of the 15 minutes that are yout HIIT session.

There is also 'acid burn' you feel in the muscle group being exercised. People used to think this is a good thing, but it isn't. It's actually lactic acid causing the pain because you're doing too many reps. You'll feel it if you do over a dozen reps of anything. Definitely not a good thing.

And then there's the injury / slight injury / pulled muscle pain. You'll know it when you feel it. STOP as soon as you do. Say you did a set of tricep presses and your left one feels kinda funny, as if you pulled it little. And two minutes later, it's still there. Well then, that's it for your triceps for the next week. Let em rest, respect your injuries, even little ones.

Oh and... with cardio, you warm up for cardio. Not for lifting. This makes about as much sense as warming up your biceps before sprinting. For lifting, you warm up with light lifting. OF THAT VERY SAME MUSCLE GROUP ONLY. Everything else is a waste of your time. As are cooldowns. Absoltely unnecessary as far as i know.

P.S. Where are the pics that people keep mentioning? Here are mine:

quote:

Originally posted by d!abolic P.S. Where are the pics that people keep mentioning? Here are mine:

I took mine down because within 10 seconds I had a reply that made me wary of how people will respond.

Anyway... I may post them later...... MAYBE!

vaGEEN

One tip I always give girls is DON'T BE AFRAID OF HEAVY WEIGHTS. Girls always think if they lift heavy they will be huge. Only a rare female has the genetics to put on alot of muscle. For the average chick, lifting heavy (mostly on legs) will result in firm muscles and a nice round ghetto booty . Not to mention, it will burn a hell of alot more calories.

There was a girl at my gym that would lift surprisingly heavy, not too much but she wasn't afraid to move up in weights. And her body was smoking hot, not too muscular, but way more shapely than most girls at the gym. Every guy there drooled over her and we laughed over the fact that she would often lift more than some of the guys there.

quote:

Originally posted by jdjd One tip I always give girls is DON'T BE AFRAID OF HEAVY WEIGHTS. Girls always think if they lift heavy they will be huge. Only a rare female has the genetics to put on alot of muscle. For the average chick, lifting heavy (mostly on legs) will result in firm muscles and a nice round ghetto booty . Not to mention, it will burn a hell of alot more calories. There was a girl at my gym that would lift surprisingly heavy, not too much but she wasn't afraid to move up in weights. And her body was smoking hot, not too muscular, but way more shapely than most girls at the gym. Every guy there drooled over her and we laughed over the fact that she would often lift more than some of the guys there.

Hmm good tip

Thank you!

it looks like your getting alot of good tips from people..

i have a program that my friend in kinesiology uses to calculate caloric intake. protein intake vitamins and what not.. it gives you all information in bar graphs and can actually calculate what you should be eating in percentages in order to loose the required weight per week. ranging from 1 - 2.5 pounds i think


you simply enter teh food you want to eat and it will give you ALL the nutritional information on it.. since the program has a vast database



as for the workouts

cardio is going to be the best for fat burn.. but your going to want to build muscle as well if you want a solid and firm body..

Stretching is very very important.. dont take it for granted.. you need to elongate your muslces (Especially after a workout) in order for them not to contract to much during the healing process

Especially if you are doing high intensity training

And look up whether its wise to be eating so frequent during a day

I heard that thats what people who WANT TO GAIN weight do

(im assuming thats why diabolic is diong that) and i am doing the same thing as well

pm me for more details on that program Theresa..

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