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Any fitness gurus out there?
 

Ok, so recently I've been working out a bit because seriously I look like a freakin twig right now. Anyways here's my routine so far, I've only been doing this routine for about a month now and I'm gonna get my lazy ass up and buy some weights soon but for now I want to know if this is even helping:

Routine:
30 crunches
rest 15s
30 crunches with knees in the air
rest 15s
10 toe touches
rest 30s
do as many push-ups as I can in 1 minute which is usually around 60-75
rest 30s
50 bicycle sit-ups
rest 15s
and I finish with 30 more crunches

I do the above routine 3 times a day every other day, is this a good routine? I didn't find it anywhere just kind of came up with it myself but, in the beginning I felt it in my muscles and there was a nice burning. Now after a few weeks, I'm not getting the same burn I used too. I seriously can't do more push-ups either that 1 minute push-up set takes A LOT out. Maybe weights need to come into the picture?

Before jbluntz chimes in for the fitness tips, I will add that if you are not feeling the burn, you have a few options - 1) increases reps (after few weeks, your body gets used to it) 2) SLOW your movements and concentrate on technique - you will cut the muscle up nicely 3) Yes, add resistance.

3 times a day every other day is good but over time you're body gets used to it and to achieve what you want, you will have to increase duration or resistance.

good point overtime i would suggest the same........ you can also look for a app for your smart phone to help you as well also try adding in the bridge... lounges ...squats j...umping jacks.... jack knifes....get a medicine & stability ball.....

I would throw in some squats, 1 legged squats, handstand pushups against the wall and 1 handed pushups to your current routine then if you can do some weighted dips, weighted pullups and weghted pushups, that would get you alot bigger.

Just to add, if you're wanting to increase your weight, you'll need to start eating more.

Track how many calories you're eating in a day. An average person eats 2000 to 3000 calories a day. You'll want to eat 3000-3500 calories a day to gain 1-2 pounds a week.

Exercise is great, but focus on resistance training rather then cardio.

if you want to build some muscle you should only be hittin the gym 3-4 times a week max

your muscles need time to repair after a grueling sesh in the gym

overwork them and you aint gonna build no muscle

and squats are a good workout,supposed to increase testosterone levels too

And as far as nutrition goes, just get yourself a blender like a ninja, which is what i use, throw in some dark leafy greens like kale, collards, spinach and some fruit, rotate the greens. You can pretty much get all the fruit and greens you need for the day in 1 glass.

Also if you're tapped on time you can always just do some burpees which is a full body workout in itself basically, ecspecially if you throw in a couple dumbbells or a med-ball.

for building muscle you should buy a whey-protein shake

eat plenty of high protein meals like chicken and fish,throw in some nuts for snacks

eat six small meals a day instead of 3 main meals

always keeping your body replenished for maximum muscle growth

Sweet, yeah I'm eating A LOT but, I'm too lazy to cook so I'm not eating very healthy. Lots of meat and fruit though, I'm not really keeping track of how many calories. If I must I guess I'll start to but, damn at this rate keeping track of my calories along with all the other things I need to keep track of my head is gonna explode soon. :boom:

LOL

it`s a lifestyle change man

hard at first but then it will become second nature

We're waiting like :boink:

errr waitin for what like:boink:

If you eat all natural foods, you don't really need to worry about counting calories, just eat when you're hungry, you don't want to get yourself fat.

It's real simple to eat more natural foods with a juice blender and a steamer, not much cooking involved with a steamer just it chop it all up with some garlic, onion little olive oil cilantro and just drink smoothies in the daytime add some protein powder, that's it

Also fast twitch muscle fibers are bigger than slow twitch, so if you focus more on sports conditioning like plyo's you'll get bigger quicker. Here's what I do at the gym mostly: pushup claps on a med-ball, med-ball burpees, lunge hops, jump squats, one legged hops just to name a few.

Yeh Whey is most definatley a good idea....if your gonna buy any get Gold Standard 100% its been rated the best protein for many years now

In addition to this you should be getting lots of natural lean protein into your diet through tuna fish, grilled chicken, steamed fish

Ofcourse get lots fruit n veg into your diet as well, plus raw nuts for snacking for the healthy fats, omegas

In general try to follow the 6 smaller meals a day plan, will keep your metabolism up

If you start hitting the gym and doing quite intensive sessions regularly also recommend the following supplements to help repair your muscles and supercharge your workouts:

pre-workou: Jack3d
During/After: Scivation - Xtend
Post: Whey

Juicing the greens is also a great idea to make sure your getting a good healthy dose of vitamins in your diet..

Ah someone is on the Jack3d - interesting.

Stopping smoking,

Getting out of ya dressing gown

Making it to teh gym.....

all that stuff :pound:

yeah well if your gonna do it GB you gonna have to do it now

now or never;)

So tha's you hitting the treadmill? :laugh::pound:

yeah after xmas

why you comin:bolt:

Depends which year's Chrimbo :pound:

this year of course....GB ya so slow;)

Hit the weights 3/4 times per week, split your workouts eg 1- back/bi 2-chest/tri 3-shoulders 4-legs, with some core work in there each day. you can do most of this at home if you want with just some dumbells!

Nutrition is a major part of it, if your diet is poor there is no point working out. If you are wanting to get bigger do 3-5 sets 6-8 reps of each excersise. Depending on how skinny you are and what type of body type you are a good thing to try is weight gainer/bulker, a few of my mates who are skinny and hit the gym take Mutant Mass and you can bulk up really quick on that stuff!!

Just do some reading on the fitness/bodybuilding forums though, I also like to throw in work on the heavy bag, boxing keeps you fit as well as lean!

The Jack3d is crazy pre-workout stuff...IF you do decide to use it, try small amounts to begin with. Its like taking 6 espresso's and really lives up to its name...literally!

I'm not a major fan of supplements but perhaps some Glutamine for post-workout.

Good sleep is also a must! Try n be in bed for 10pm/11pm and get 7-8 hours REM sleep.

For motivation, Ive personally found watching workout videos on dedicated forums worked best for me. Google "ronnie coleman" haha
I really would urge writing everything down in a log-book as it provides motivation. At leats do it for 1 month as habits usually take 1 month to form.

Use a weight which is such that on your 10th rep it becomes almost a struggle.
Light weight/many reps = conditioning
Heave weight/low reps = mass building
Write down the weight ur lifting n aim to increase gradually week-by-week by around 2-5kg

Decide which body type you fall into and do a google search on the types of exercise routines most optimal to you (ecto-, endo- and mesomorphs are the 3 body types)

Nutrition has been covered above. Id recommend good natural nutrition over supplements. Think of it as the fuel your body needs to move and GROW.
If you ecercise and dont eat adequatly, your muscles begin to eat themselves (autotrophic metabolism). So keep eating and keep in a HYPERtrophic momentum

Good Luck!

You a boxer?

Well been hitting the gym for the past 6 years and recently a mate has got me into boxing, been boxing 4 months now and have my first fight end of this season, box 4 times a week and absolutely love it at the moment.

You box...? obviously into pumping the iron..? yeahhh buddddy....

willkeelham.....boxnation,av you signed up for it.....

Interesting Cortex - interesting.. You on the Jack3D?

RSOT: I got a tub and I used it a few times. Its as good as BSNs' NO Explode. I didnt really like it..made me super aggressive .. but it does do the job.

Instead I use it before any fight - gets me in the mood.

WILKHEELAM: Not really a traditional western boxer. I do Muay Thai (aka Thai Boxing) 3-5 days a week

11 Wins, 1 Draw, 3 Losses ... 4 TKO's

GTB... do you mean boxnation the TV channel.. if so i do have it on sky and do watch it ...do you box..?

Jack3D is really good but i rate NO-Xplode better... takes me to another level and makes me fly around the gym!!!

COrtex - fair play! That thai boxing looks nuts! I couldn't be doing with all the kicking!!! what weight class r u? how long you been doing it for..?

no i dont box but i am a huge boxing fan

yeah i am a subscriber too..bit pi55ed that we have to pay £10 a month on top of sky bill

but suppose it is something special and theres nothing else like it in uk

WILK:

I fluctuate between Middleweight and Super Middleweight depending on the opponent/the tournament. I tailor my weight so I can enter either of those divisions giving me the maximum chance of winning a trophy...or the fight.

I been doing Muay Thai for 4 years now but been in martial arts for the last 21 years....done all sorts from Kyokushinkai, Wado-Ryu, Wing Chung Kung Fu, Tae Kwon Do. Settled on Muay Thai coz its the most purest and most brutal martial art but its also steeped in a deep philosophy.

I usually spend 1-3 months in Thailand during summer holidays training and living in the gym with the local Thai's. My 3 losses were against Thais..they some bad-ass fighters. Other fights/tournaments I had were in Paris, Netherlands and Germany

Dont really watch boxnation, but i always keep up to date with the K1 tournaments and the Muay Thai fights shown on Thailands Channel 7 which you can find on the web and on youtube.

check this video out, 0:44 is my personal favourite of all time ;-) :

wow respect, that looks absolutely brutal! I bet that training in Thailand is amazing - serious dedication that is!

I am still yet to become more didicated to boxing, finding it hard getting up in the morning before breakfast to do cardio, only manage once a week! I also find it hard to fit in weights training, boxing and the extra cardio, a 9-5 job, ebay and a GF! It's just getting into a routine i suppose!

So are you amature or pro..? Seems like u have had fights all over!

Mate im in the same boat as you...minus the 9-5 job part but im a uni student with endless deadlines/exams.

All the fights/tournaments i've had have been at the amateur level. Not looking to go semi-pro anytime soon...its a whole different ballgame and i dont wana sign my life over to anyone. Our head trainer is the head-coach for the Great Britain Muay Thai squad so i know exactly what it involves.

Like someone said...it is a lifestyle...even a religion to some people at my gym. Gyms in Thailand are far more serious though. Wake up at 6:30am for an 8km jog is just the beginning! Over the past 2 decades I've come to realise that for some of us....its not a chore....its in our blood

Re: the original topic though, I think that doing weight training alone is kinda pointless in the long term. If it serves a purpose, like for martial arts then it gives you bit extra drive in the gym.

Re: supplements/weight gainers - i think these are a total waste of money. The "gains" you make are actually 90% water retention. So while you think your getting "bigger" its actually just H20 molecules binding with Actin and Myosin molecules in the muscle fibres. So...the down sides are obvious...your not putting on real lean muscle mass; you get a bloated look to your body and dont have any real definition/striations in the muscle and also once you stop taking the weight gainer, the water molecules unbind from the muscle and you go back to square 1 which will most likely lead to depression, reduced confidence, lack of self-esteem, waste of time and a waste of money. you can also make weight gainers yourself. PM me for recipies. Its mostly glucose/sucrose your paying for anyway

Getting a blender is an excellent idea - i hadnt thought of that. That'll be on my christmas list - thanks guys

Don't forget your TKO loss to me cortex.

^^Yeah that punch to the head you gave me must've caused me memory loss hehehe

:thumb: Now we talkin

weight gainers are absolutley unecessary..cortex where do you train in thailand?

Ive also been training in thailand regularly for years now...for muay thai i recommend against jack3d, as its not meant for that type of high intensity cardio..remember using it a couple of times during training and found that you burn out very quickly...

Better to get some aminos in you during training like Xtend, which seriously improves recovery meaning your less sore and can train harder at your next session..

Jack3d however is probably the best pre-workout available, awesome for weight training and when doing consistent cardio, 10k runs etc..

Banana smoothies usually work perfect for pre mid and post workouts, you could run 5 miles come back and drink up and head right back to the gym again.

I never take supplements greens and fruit give you all the energy you need, also too much cooked foods and meat will slow you down quite a bit

~BENEYSY: Ni hao ma peng you / Satwadee krap! Chok dee!

I trained in a few gyms - first gym was Fairtex but i found it too "commercial"..and full to the brim with farangs like me :-) Only good thing was seeing the nak muays like Yodsenklai and Attachi (and Naurepol) in training.

Since then Ive spent most of my time divided between 13 Coins Gym and Porpramuk Gym...training alongside Saenchai sor Kingstar and of course, the legend himself, Buakauw Por Pramuk. Next trip Ill be heading straight for 13 Coins again and will try Sinbi Gym for a few weeks. Im from Europe so I was thinking to try a gym in Netherlands...Ramon Dekkers has opened a gym there.

Where did you train in Thailand? Ever see any fights at The Lumpinee Stadium? Did you watch the latest Kings' Cup Tournament?

Feichang xiexie ;-)