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[Guide] The gym.
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Default [Guide] The gym. - 04-17-2013, 06:25 AM

So I've been going to the gym for 1 year and a half now and I wanted to clear up some missunderstandings and give some advice about the gym.

Why do I go to the gym?
Many fat people say that they lost weight with going to the gym. When you hear people say this you must ask yourself several questions:
-What has this person been doing in the gym (cardio/powertraining...)
-Howmuch did this person weigh before?
-...

Going to the gym is going to bring changes to your body depending on what you do.
Cardio training is going to make condition better, make you able to run harder,faster. Cardio will basicly make your body 'sporty'.

Cardio is the latin word for heart and is ofcourse going to focus on things that change the ritm of your heart but also your lungs. This will get down your weight pretty easy but after a few weeks you are going to gain muscle too, like this your wieght is going to get up again.

Powertraining
Is going to pimp your muscles. powertraining is not going to drop your weight. Every single molecule of fat is going to be used for gaining strength and muscle. Your belly will not quickly dissapear, but underneath strong abs will be growing.

The good part about this is that you can feel it after even only one week. I, myself for instance saw my biceps growing strongly from week to week. Other than from cardio, this gives weekly results, but not always viewable, depending on your body type.

E.g: I could lift 5kg more per 3weeks/month in the first 2/3 months. so basicly 15 kilograms gain in 3 months (per arm)
Is the gym a piece of cake?
For someone that is training good the gym is a real hell. Other than sport clubs none's going to help you hear and alot of people seem to have problems with that. Going to the gym takes more mental strength than physical.

If you want to see result you gotta push yourself.

What will I be eating?
If you want to see clear result, you are going to need to change your diet.
Your first reaction will be "Whaaaaat? no more chips, candy,coke,soda,...".
You can chose a 'cheat day' every week, or rather every 2 weeks. In that day you can eat everything you want. If, however, you follow your diet strictly on all other days.

What does that diet consist off? Basicly all you need to focus on are proteins, carbos and glucose.
In what do you find these? basicly everything that's healthy. What you need the most are proteins.
Many of you will be happy of this because where do you find proteins? MEAT BABY! What do I eat mostly to get those? Well, chicken breast are proteinbombs, but also alot of female hormones are inside so I recommend not eating that 3 times a week unless you wanna get tits.
Steak, bananas, tuna, beans, spinach, proteinshakes (fitness).

Since going to the gym takes alot of energy you are going to eat more and more spread out. eating 6/5 times a day should be no problem for even people who go to school.

After every gymsession when I arrive home I drink a shake. Milkshakes are tasty but no option. Proteinshakes are just as delicious as milkshakes and far more healthy.

1 50cl shake gives you what you need for 1 meal. You could easely make 2 proteinshakes in the morning and take them to school.
Proteinshakes are bombs, so I strongly advice you to NOT DRINK ANY when you are not going to the gym, otherwise you are going to be fat faster than you can count your fingers.

Why are fat people even at the gym? they can't do shit?
I often see people laughing because fat people are working out. Fat people are going to have it more easy than skinny people.
Why?:
-Fat people have all they need stored inside their body, they can make infinite muscle as their body got all it needs.
-They burn alot of fat, and do not need to eat more. Exercises will be harder for them so they will use their whole body to get energy and gain muscle.


What if I'm skinny?
As I already told Aaron, you gotta eat more regardless from howmuch you're eating now. It's as simple as that: If you eat alot and don't gain weight, you need more.

What can you eat? Everything, eat whatever you want, because all you need now is fat. Fat are the bricks, no bricks is no house.

When do I see result?
Every week. If you feel like it's getting easier, you gotta use some more wieght. If running 20 minutes is easy for you, go try 30 minutes. It's all about pushing yourself to the next level. I saw my muscles growing fast, and getting strong comes easy too.

However, the gains are going to wear off. I said 5kg per 3weeks/a month, but that's not going to keep still for years. After 6 months it was 5 kg per 3 months, my body didn't grow that much anymore and everything slows down. The longer you've been there, the more mental strenght you need to push yourself, cause it's not getting any easier.

What do I do?
If you are doing powertraining you should basicly start of with 4 sets of 10 per exercise. Do not start at your maximum cause that's only gonna give you pain. start off with little weights to losen your muscles, the other 3 sets you can make jumps with your maximum as last.

When you feel like you could
do more you can do 4 sets of 12 and try to increase your maximum but always remember. It's better to do 4 good sets with low weights than 2 pulls with over 9000 kilograms.

How frequently and what do I train?
As a starter you should go 3 times per week and do a full body work out, it's going to be devastating but it's the best for your body. If you are going to train 2 muscles groupes per day 3 times per week your muscles are going to be sour.
When you feel like you're able to get it up a level, try going atleast 4-5times per week and then focus on muscle groups. Always remember: NEVER SKIP LEG DAY!
You might wonder what the diffrence is between all that so I'll tell you, and this is no joke. If I went 3 times a week I had 5kg gain/3weeks month at start like I said, then I started going everyday and I improved 20kg in 2weeks. Now this wont keep going in the same line, the longer you train, the slower it goes.
Who is going to help me?
On youtube you'll find various people with fitness channels, but few are good. Sixpackshortcuts for instance is 90% bullshit. THERE IS NO SHORTCUT.
You are going to need a nutritionist to help you make a diet.
You need to see a trainer to get your bodyfatpercentage which is needed for mainly everything.

I hope I helped you curious guys a bit and if I missed anything, just tell me.


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Default 04-17-2013, 07:09 AM

I see u started really hard with fitness.
I see my own maner off fitness in your guide there.
U really put some time in it, i like it a lot



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Default 04-17-2013, 07:14 AM

Pretty good guide but different gym plans suit different people.


Thanks L2 SWITCH!

  
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Default 04-17-2013, 07:57 AM

I've been trying to go to the gym recently, but I've had little to no motivation.
Whenever I do go, I usually go with a cardio workout or go swimming.

Another tip is to count your calories. If you know how many you've consumed, you'll know how many to burn.


  
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Default 04-17-2013, 10:13 AM

Quote:
Originally Posted by Celestial View Post
I've been trying to go to the gym recently, but I've had little to no motivation.
Whenever I do go, I usually go with a cardio workout or go swimming.

Another tip is to count your calories. If you know how many you've consumed, you'll know how many to burn.
When you're going to see a trainer or nutritionist they will normally talk about that anyways. If they don't.... well, then they are not really doing their jobs correctly.

The job of a nutritionist is to find out what your body needs. Howmuch percent carbos and howmuch percent proteins etc.


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Default 04-19-2013, 12:12 AM

Quote:
Originally Posted by Arcanex View Post

What if I'm skinny?
What can you eat? Everything, eat whatever you want, because all you need now is fat. Fat are the bricks, no bricks is no house.
I disagree with this. You cannot simply eat everything. There are certain ratios you need to meet in terms of protein, fat, and carbs depending on whether you're bulking/cutting etc and in some cases if you're cutting you have to cut off carbs completely.
In Aaron's case he needs protein, and carbs more than anything since he's bulking.





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Default 04-19-2013, 01:25 PM

Quote:
Originally Posted by Insecurities View Post


I disagree with this. You cannot simply eat everything. There are certain ratios you need to meet in terms of protein, fat, and carbs depending on whether you're bulking/cutting etc and in some cases if you're cutting you have to cut off carbs completely.
In Aaron's case he needs protein, and carbs more than anything since he's bulking.
Not true, he needs those to make muscle indeed, but he will make none as he is too skinny to have reserves. These reserves he needs for energy OR making muscle; As normal people use their reserves for energy, he needs to stack up reserves before he starts exercising, otherwise there is no point.
@Insecurities


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Default 04-19-2013, 03:35 PM

Quote:
Originally Posted by Arcanex View Post


Not true, he needs those to make muscle indeed, but he will make none as he is too skinny to have reserves. These reserves he needs for energy OR making muscle; As normal people use their reserves for energy, he needs to stack up reserves before he starts exercising, otherwise there is no point.
@Insecurities
I'm fairly skinny myself: 58kg.
So at what point would you recommend having a stricter diet rather than just eating anything?





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Default 04-20-2013, 06:35 AM

Quote:
Originally Posted by Insecurities View Post


I'm fairly skinny myself: 58kg.
So at what point would you recommend having a stricter diet rather than just eating anything?
Depends on your height. You should eat whatever you want till your BMI is fairly neutral, then you should start working out and changing diet.


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Default 04-20-2013, 06:41 AM

i think this guide has taked alot of time
do i has it right?
  
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