THE FORUMS
tnx for the free value giving
my question are:
1) i am skinny very little belly and low strength. if i eat the right way and work out 4 days a week for 1 hour + 6 days a week hitt, how long
how would my progress be would I have some good results (getting muscles and not being a skinny bitch anymre) after a month, 3 or 6 months?
2) after how many months/years do you reach a point that the real fast improvements in physical apearance starts to slow down and you basicly
improve still but less noticable (jeffy talked about this
(Quote: Over the course of that fateful summer, I read all I could about fitness and so forth, diligently applying what I learned day in and day out in the gym. The results were dramatic. In a matter of months, I had accomplished what I had set out to do: attain a midsection reminiscent of a tray of friggin' ice cubes. BOOM.
Fast forward to today. I'm still in the gym, plugging away, continually learning and improving my physique little by little. The thing is, these days the results are not as dramatic from day to day. In fact, sometimes it can seem like I'm doing all this work and not really making any progress whatsoever.)
3) any additional tips?
again, thanks a lot!
1. Month 1 will not yield visable results. At this point you're training your nervous system. By month 3 you should start to see some big time changes. The difference between people who get results and those who don't is CONSISTENCY. Stick with it man. my question are:
1) i am skinny very little belly and low strength. if i eat the right way and work out 4 days a week for 1 hour + 6 days a week hitt, how long
how would my progress be would I have some good results (getting muscles and not being a skinny bitch anymre) after a month, 3 or 6 months?
2) after how many months/years do you reach a point that the real fast improvements in physical apearance starts to slow down and you basicly
improve still but less noticable (jeffy talked about this
(Quote: Over the course of that fateful summer, I read all I could about fitness and so forth, diligently applying what I learned day in and day out in the gym. The results were dramatic. In a matter of months, I had accomplished what I had set out to do: attain a midsection reminiscent of a tray of friggin' ice cubes. BOOM.
Fast forward to today. I'm still in the gym, plugging away, continually learning and improving my physique little by little. The thing is, these days the results are not as dramatic from day to day. In fact, sometimes it can seem like I'm doing all this work and not really making any progress whatsoever.)
3) any additional tips?
again, thanks a lot!
2. If you're CHANGING THINGS UP, you'll always be progressing. However, your results will slow down from when you first start lifting...no doubt.
3. I've got tons of them, but I'd say a HUGE one for you will be nutrition timing. I've found it VERY important to have protein in you before and immediately after your workout. Otherwise, you won't get the results you could have from your workouts. So either eat a good protein filled mean an hour or so before you workout, or get a protein shake right before (or both), when you're done working out, immediately get some protein rich food in you OR a protein shake. Follow the formula and you'll get results. Its just like math.
__________________
To get completely lean (for most people including myself) you GOT TO GET RID OF GRAINS for the most part. This means products containing or are made of flour or sugar. If they cut that out and eat a diet containing lots of fresh fruits, veggies, meats, and healthy fats they will no doubt get to where they want to be.
I currenlty live in Asia, and while I am comfortable with the idea of giving up grains (almost completely ;) ) it seems that rice is pretty much unavoidable. Thoughts on rice? Does it need to go as well?
Thanks in advance.
Sincerely,
Abe Froman
Just like EVERYTHING else in this world, there is quality and there is crap. You can get a crappy TV or you can get a sweet HD plasma. Same with rice, same with breads, etc. The reason I cut out grains is because getting QUALITY wheat products is basically impossible in this day in age. Our wheat has been cross bread for taste and has therefore lost most nutritional value. Plus our bodies just didn't evolve to eat the form of wheat available. Same goes for rice. There is rice, and there is RICE. Processed white rice is crap. Whole grain rice is probably a good thing (especially if its prepared correctly)
__________________
thanks for the article bro. i havent read it yet, but i will tomorrow.
but before i retire to sleep, i just have an odd question.
people always tell me that pull ups are the best excercise for the back, but whenever i do pullups (hands facing away) i never feel it working my back. I have tried to concentrate on pushing my shoulder blades back so they touch, and i have tried pulling the bar up to my chest, but i never feel it in my back, only my arms. any advice?
ahahahahaha. I'm SOOO glad you asked this question! I had the same problem, and it took me along time to figure this out. What's going on here is you're not actually working your back because you're not releasing it. I can't explain this by typing it out. I'll need to show you. I'll make a quick video and upload it tonight to explain what I mean. In the mean time, all I can say is MOST people have no idea what its like to release and stretch their back muscles. Once I learned how to work back PROPERLY, my back size exploded (especially my lats), at that point pull-ups became my good friend (they will for you too). Before I was like "WTF, all I get is an arm workout when I supposedly working out back." but before i retire to sleep, i just have an odd question.
people always tell me that pull ups are the best excercise for the back, but whenever i do pullups (hands facing away) i never feel it working my back. I have tried to concentrate on pushing my shoulder blades back so they touch, and i have tried pulling the bar up to my chest, but i never feel it in my back, only my arms. any advice?
__________________
I got two questions.
1. What's the best way to increase forearm size?
2. What's the best way to increase vo2max?
1. I've never worked out forearms by isolating them. When I do deadlifts my forearms get rocked though. Gripping that heavy ass weight is the BEST way to work forearms. You could also do forearm curls. I would say this to you though: your forearms will naturally grow if you're lifting bigger muscle groups properly. For instance, doing back kills my forearms. Why? Because with every single exercise I'm having to grip and pull heavy ass weight. 1. What's the best way to increase forearm size?
2. What's the best way to increase vo2max?
2. In my PT certification it claimed that the answer is interval training. I've found that to be correct. "More generally, it can refer to any cardiovascular workout (e.g. stationary biking, running, rowing, etc.) that involves brief bouts at near-maximum exertion interspersed with periods of lower-intensity activity. "
So here's what you could do: jog around and get your heart rate up to somewhere between 60-70% of your max or so (max is 220-age). THEN, after a few minutes do sprints until your dead tired and can't go anymore(your heart rate will be basically maxed out). Rest a little, and go back to jogging. Repeat this. That's one way to do it.
__________________
thanks for the article bro. i havent read it yet, but i will tomorrow.
but before i retire to sleep, i just have an odd question.
people always tell me that pull ups are the best excercise for the back, but whenever i do pullups (hands facing away) i never feel it working my back. I have tried to concentrate on pushing my shoulder blades back so they touch, and i have tried pulling the bar up to my chest, but i never feel it in my back, only my arms. any advice?
but before i retire to sleep, i just have an odd question.
people always tell me that pull ups are the best excercise for the back, but whenever i do pullups (hands facing away) i never feel it working my back. I have tried to concentrate on pushing my shoulder blades back so they touch, and i have tried pulling the bar up to my chest, but i never feel it in my back, only my arms. any advice?
Sam will correct me if im wrong :)
but i think doing chin ups with palms facing away from your body and lifting so the back of your neck touches the bar (head in front of bar) does your back the best, but they are damn hard compared to normal chins!
-- THIS IS TO SAM --
im becoming a personal trainer, i start my course in a few weeks its a 2 month course and then im fully licensed personal trainer. do you think that is enough time to learn what i need to?? and do you have any tips for me getting started and eventually having my own gym :)
Here's my advise: be someone who cares. Give a shit. Also, be someone who is VERY observant. Pay attention. Get the academic background and when you start to work with people THAT'S when the REAL learning begins. Watch other trainers and see what they do that is good and what is bad. Don't be a technique nazi (especially with people who just start working out). The goal is to get them MOVING and burning calories. MOST people who you'll train will be overweight women who literally have NEVER gotten any sort of physical exercise. Do you think it matters if they do a bicep curl perfectly? Hell no. Its about just getting these people to MOVE for 99% of them. Also, keep the workouts dynamic, energized, and fun. Be a teacher that has a reality of total positivity.
Hope that helps.
__________________
thanks for the article bro. i havent read it yet, but i will tomorrow.
but before i retire to sleep, i just have an odd question.
people always tell me that pull ups are the best excercise for the back, but whenever i do pullups (hands facing away) i never feel it working my back. I have tried to concentrate on pushing my shoulder blades back so they touch, and i have tried pulling the bar up to my chest, but i never feel it in my back, only my arms. any advice?
ahahahahaha. I'm SOOO glad you asked this question! I had the same problem, and it took me along time to figure this out. What's going on here is you're not actually working your back because you're not releasing it. I can't explain this by typing it out. I'll need to show you. I'll make a quick video and upload it tonight to explain what I mean. In the mean time, all I can say is MOST people have no idea what its like to release and stretch their back muscles. Once I learned how to work back PROPERLY, my back size exploded (especially my lats), at that point pull-ups became my good friend (they will for you too). Before I was like "WTF, all I get is an arm workout when I supposedly working out back." but before i retire to sleep, i just have an odd question.
people always tell me that pull ups are the best excercise for the back, but whenever i do pullups (hands facing away) i never feel it working my back. I have tried to concentrate on pushing my shoulder blades back so they touch, and i have tried pulling the bar up to my chest, but i never feel it in my back, only my arms. any advice?
PS i got a bunch of more questions coming your way
__________________
[/font]
[/font]
Hey Sam, thanks for doing this! I always wondered about the following.
My routine is I run to they gym 3-4x a week which takes 20 min, then I spend 10-20 min on the crosswalker. So that is 30-40 min cardio. Then I do my actual workout, about 30-40 min. Then I run back home, 20 min.
I am content with the muscle mass and I love training this way, I see I am slowly cutting the fat, getting a nice sixpack... Problem is, when I get back after 20 min of running, I go to the shop, buy lots of healthy food like red meat or fish and some nice vegetables. Then I spent time cooking that stuff. So from the time I hit the last rep on some iron until I am home eating my meal more than an hour time has passed by
(20min running + 20min shopping + 20min cooking).
So far I am fine with the results I got, I think I am not gaining much more muscle mass, but I don't need to get much bigger, but I am slowly cutting away on some fat, slowly on my way to get a really ripped sixpack.
Still I wonder whether this way I waste a lot of my hard effort on the iron, because I heard somewhere that the muscles are "starving" right after the workout and need to be fed quickly with some carb/protein, or otherwise the muscle grow will be really slowed down. You think I should change something like getting some quick food in right after the workout? How crucial is this for the muscle grow?
Thanks man!
My routine is I run to they gym 3-4x a week which takes 20 min, then I spend 10-20 min on the crosswalker. So that is 30-40 min cardio. Then I do my actual workout, about 30-40 min. Then I run back home, 20 min.
I am content with the muscle mass and I love training this way, I see I am slowly cutting the fat, getting a nice sixpack... Problem is, when I get back after 20 min of running, I go to the shop, buy lots of healthy food like red meat or fish and some nice vegetables. Then I spent time cooking that stuff. So from the time I hit the last rep on some iron until I am home eating my meal more than an hour time has passed by
(20min running + 20min shopping + 20min cooking).
So far I am fine with the results I got, I think I am not gaining much more muscle mass, but I don't need to get much bigger, but I am slowly cutting away on some fat, slowly on my way to get a really ripped sixpack.
Still I wonder whether this way I waste a lot of my hard effort on the iron, because I heard somewhere that the muscles are "starving" right after the workout and need to be fed quickly with some carb/protein, or otherwise the muscle grow will be really slowed down. You think I should change something like getting some quick food in right after the workout? How crucial is this for the muscle grow?
Thanks man!
__________________
The BEARD of the BRIGADE
My Journal 2009... let's do this and how i turned my life around.
My bootcamp Vomiting timez with Brad- and the best blog on pickup and lifestyle: bradbranson.com
The BEARD of the BRIGADE
My Journal 2009... let's do this and how i turned my life around.
My bootcamp Vomiting timez with Brad- and the best blog on pickup and lifestyle: bradbranson.com
Pain of discipline, or pain of regret....its your choice.
also, thanks for all the value man. you've spent a lot of time on this thread.
i'm going to toy with cutting the grains out of my diet because of it.
but i've also got a question. could you look at what i eat and tell me it's good or if needs tweaking? my goal is massive fat loss by the way. i'm about 333 (down from 346 a few weeks ago) with bodyfat in high 20's. i wanna get down to 9% and i don't care what i weigh then.
every morning i drink a smoothie and it's delecious and healthy i think. here's what i do:
8oz 2% milk.
8oz Orange Juice
2 Tbsp of "Smart Balance" oil (for good fats)
60g Protein from Powder
1/3 Cup of Bran Buds Cereal (like bran flakes, but buds)
1 Frozen Banana
I put all that in a blender and drink half right away and half 2.5 hours later.
Meal 3 = 1 cup of oatmeal with spoon full of peanutbutter
Meal 4 = 4 egg whites, 1 yolk
Meal 5 = Myoplex Lite + 25g Whey Protein
Meal 6 = Grilled Chicken Salad (croutons, bacon bits, motzerella cheese and any kind of salad dressing i want)
i know i'll probably have to replace the oatmeal/peanutbutter with something.
maybe hold the bacon bits on my salad.
but what do you think of my smoothie? my family thinks i'm crazy, i tell them it's got all healthy stuff and i'm making TWO meals out of it. maybe i should not put the cereal in?
Thanks for any advice you can give me mzn.
peace
What's your opinion on crossfit? also how bout using spirolina for protein?
__________________
That was then... THIS IS NOW.
Hokie
Senior Member
Join Date: 11/29/2008 | Posts: 199
but before i retire to sleep, i just have an odd question.
people always tell me that pull ups are the best excercise for the back, but whenever i do pullups (hands facing away) i never feel it working my back. I have tried to concentrate on pushing my shoulder blades back so they touch, and i have tried pulling the bar up to my chest, but i never feel it in my back, only my arms. any advice?
Sam will correct me if im wrong :)
but i think doing chin ups with palms facing away from your body and lifting so the back of your neck touches the bar (head in front of bar) does your back the best, but they are damn hard compared to normal chins!
-- THIS IS TO SAM --
im becoming a personal trainer, i start my course in a few weeks its a 2 month course and then im fully licensed personal trainer. do you think that is enough time to learn what i need to?? and do you have any tips for me getting started and eventually having my own gym :)
personally i dont do it that way simply cause i cant LoL.
[/font]