starting gym exercise, learnings and a kick-ass workout routine.
edited it down to contain only the advice.
here’s what you do
do strength training to lose weight/excessive fat, based on HIT principles. throw in cardio if you like, but only AFTER working out, or on your rest days. try HIIT on your rest days. check out the starting strength wiki. buy a solid protein shake (ON Gold Standard Whey), glutamine (for muscle recovery), multivitamins and good quality fish oil pills. creatine is not bad, but good for you. it increases water retention, yes, but it also helps recover and gain much faster and improves your overall performance. try maximuscle’s CYCLONE, it combines protein, creatine and glutamine for good recovery. have an ESPRESSO before workout as the caffeine helps boost up your energy levels and metabolism.
3x a week, for 1 hour a go, full body. that’s all you need to lose serious weight. try to have about 2 days rest between workout days. don’t train when youre sore, let your muscles rest, because that’s the time they actually grow.
EAT healthy foods. try to eat oats for breakfast and lots of eggs, tuna, chicken and generally lean meats. JUST DRINK WATER or milk (better semi-skimmed). leave out pork and beef; if you insist on your steak it’ll be ok however. allow yourself to “sin” once in a while and stuff your face with crap once a week or better once every two weeks. losing weight is 50% diet, 50% exercise. if you continue eating shit you will get bigger but fatter as well.
if you want to get big, go mostly for compound exercises. try to use free weights. while machines are better for beginners, if you want to seriously train, you have to stay away from machines because they don’t train your stabilizer muscles and you might injure yourself when doing anything else. or have development imbalances which look rather stupid (huge shoulders small forearms, that kind of shit).
if you dont know how to do an excercise, look it up on youtube to see a video demonstration.
alright, now get your lazy ass up and into the next gym, and start doing something ;-)
here’s my workout plan at the moment.
modified 20 rep squat routine for building mass
been doing this workout for the past 4 weeks and it really boosted my gains quite significantly. however, I DONT RECOMMEND IT FOR BEGINNERS, only people who have trained for a few months and have learned how to do these exercises with proper form.
make sure you eat plenty (at least 3x) on workout day (have some “good carbs”, pasta is best), and drink a protein shake an hour before. also drink a large glass of water about an hour before.
for the weights, go as much as you can handle with 20 reps. you will feel dizzy or almost sick especially after the squats and the deadlifts. the pullovers are kickass too.
