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  1. Hi everyone, Just posting on here for the first time, would appreciate any direction anybody could point in, if my thread would better be posted somewhere else or if there other other threads already answering my questions. Basically I’m just looking for advice on the best work out and diet likely to get me the results I’ll achieve, Ive gone to the gym just generally for a year or so and seen results just doing my thing but I know I could be doing better. Anyway, I saw the photos I’ve attached to this of a person I know he uploaded. They stated they achieved this in 12 weeks, “from under eating and over training, to training less and eating more”. Basically his before photos look similar to where I’m at now, and the after photos — well, where I want to head towards. I’m a 23year old male, roughly 174cm, currently weigh 78kg. Currently I’ve been doing (with some slack the last couple months if I’m honest); cable-Rows, squats, overheads, bench presses, dips, and chin ups all on roation, generally spend 1.5 - 2 hours at the gym, 3-5 of the above exercises, five sets of five with two minute breaks, adding 2.5kg to weights after every three sessions (I would go to the gym every second day, followed by two days off after the third session— also I don’t deadlift due to issues with my back). Ideally I suppose I’m looking for broad/defined shoulders and back, more defined stomach/abs & pecs, as well work on my arms and legs.. yknow generally just like an all over an athletic physique (like a tennis player or swimmer? Lol) not necessarily a bodybuilders one. I haven’t really paid much attention to diet, which I’m hearing is more and more key to this thing — id generally just have a protein shake after a work work. Anybody been in a similar position and/or able to advice me on a routine and diet that would help me get these results? Or just a point in the right direction? It’s all appreciated, cheers everyone
  2. Hi dear fitness lovers, I am making this post because I see far too many people coming on the site and asking where do they start, how do they start and what they need to do to get fit. So I'm going to try and make a step by step guide of what you should do when you join this site and link some useful articles from the site. Hopefully this will help some people get started working out. (I used bench press in all of my examples because it's an exercise I think everyone knows) Also anyone have any ideas, corrections to add please say so and I will add them in. The best thing as in most in general is to keep things basic and simple. You're just starting there's no need to do complicated exercises or complicated diets. If you want to that's fine, you'll work a lot harder and most people just lose motivation and quit. So just take things slowly this is a lifestyle change not a quick fix. Step 1) Choose a routine If you are a beginner or you have taken a break from working out (more than a year pause) you should start with a beginner routine. Even if you had been working out for 2 years before that or however long, it doesn't matter start with a beginner routine because you're muscles aren't used to it... then move up to a different routine. For more information, is a great start for you. Step 2) Learn how to do the exercises in the routine correctly To do this it's pretty simple start with low weights. Leave your ego at the door, you're not trying to impress anybody. If you lift heavier weights than you should be you're only making a fool of yourself by looking like a wannabe. So start very light, get the form down to a tee and start moving up the weight week by week. Ideally you should be increasing the difficulty of the exercise every week. This can be done in several ways: Increasing weights Increasing repetitions (number of times you lift the weight) Slowing down your repetitions Exercises: is a great way for you to find exercises. You can also youtube them or google them. Just type in the name of the exercise you're looking for and technique or how to do (whatever exercise it is) Step 3) Basic techniques for all exercises Breathing Breathe out when you're exerting force, breathe in when you're not. Simple? Yes, but yet so many people forget to breathe when they're lifting. Timing A good timing for your repetitions is the 2-1-2. It means that in the exercise you are performing you should be lowering the weight for 2 secs, pausing and contracting whichever muscle you are working for 1 second and then lift it for 2 seconds. Sometimes you should be contracting the muscle at the bottom of your exercise sometimes it will be at the top, pretty much common sense will answer when you are capable of contracting. Like in the bench press at the bottom of the movement you can't contract (try it I can't explain why you can't) but at the top of the movement you can contract the chest. This is also known as the mind-muscle connection and you will eventually be able to contract whatever muscle you think of without contracting the others. Locking out In no exercise should you lock out your joints, for example if you are benchpressing you shouldn't completely extend your arms because this will put unnecessary strain on the joints and take away weight from your muscles taking pressure off of them. (build muscles slower, possible injury) Warm up You must do a 5 minute warmup before you start lifting. Lots of people don't but I think it's a really bad idea to start lifting weights cold. Also recommend doing a light warm up set of whatever exercise it is youre going to do. So lets say you bench 130 pounds normally, do one set of 60 pounds. (A set is just doing a certain number of repetitions) Stretching Stretching the muscles you are about to work out for about 5 minutes and in between exercises if they feel sore I think is necessary. Rest Between each exercise, and between the different sets of each exercise you should rest around a minute to a minute and a half. Step 4) Diet Again here we're going to be wanting to keep things simple. So if you're eating junk food all the time and nothing else eat less junk food. If you eat junk food every once in a while eat it even less. Pretty much establish were you're at in terms of eating healthy foods and eat healthier than you were before. Of course the healthier you eat compared to how you were eating before the better results you will get. One thing most people don't know is that a big percentage of the population has an intolerance for wheat. So try not eating any wheat prodcuts for two weeks or three (it's easier in USA since there's so many more non-wheat prodcuts there) and then take wheat one day. If you feel like crap or have an upset stomach it means you have an intolerance for it. Same thing happens when you get rid of junk food and then try it again. Pretty much your body hates being mistreated but it will adapt, so don't make it adapt and treat it right. Step 5) Set goals To do this get a journal, and write down how much you're lifting each session, how long you're session lasts and give it a grade. And next session try and beat your last personal record in any of the ways stated in step 2. Those would be your short term goals, and you can make other short term goals like in 3 weeks I want to have increased my bench press by 10 pounds. Long term goals are more complicated and will need more reading to learn how to set them, we that is an excellent article that pretty much explains everything you have to do. Another great article on learning how to set goals we have great information at Step 6) Supplements If you are starting to work out the only supplement you should really take is whey protein for your post work out shake. And on off days take one as soon as you wake up before breakfast. I won't post reasons because it would be too long and that's not the purpose of this post. For a begginer creatine isn't as necessary as whey protein, so save the creatine for when you need that extra help to take your body to a new level. Multivitamin is also a very good supplement to take especially if you have only one diet that you follow every day since the odds of you getting all the vitamins you need from the same food source are slim especially if you're not an expert. Step 7) Rest You should be sleeping ideally between 8 to 10 hours, although most people will recommend 7 to 8 as a good goal. Another point many beginners fail to realize is that going to the gym won't help you grow faster in fact it will do just the opposite. So stick to the beginner routine and do only what it says to do in the routine don't add anything to it. Here are some of the most common beginner mistakes And some common lifting myths for more detailed information. Step 8) READ!! I have posted very few links to articles on this site but just read all you can it's what will help you the most. So here are some links to other sites that are helpful that aren't so easy to find. A site that tells you the nutrition information about foods and lets you keep a diet journal Calculate your maximum heart rate to help you know at what intensity you are training while doing cardio. (this method uses your resting heart rate which you take as soon as you wake up I might get some hate for posting an article from that site, but just because the people on their forums are idiots doesn't mean that they aren't a good source of information with lots of useful articles too. So that's all I can think of for now any questions, suggestions, corrections feel free to add them and hope this was helpful to someone I had a good time writting it out. Alright I wanted to detail more step 4 Diet since diet is the most important aspect of transforming your body (bodybuilding :P): To some having a strict meal plan that you follow every day can be motivational and actually something they enjoy but most people won't like that lack of freedom in choosing what to eat. Which is why I'm adding this section to all those people that can't follow the same diet everyday or find it to be too much trouble and demotivational. (Since food affects mood). Alright for a begginer having a daily diet isn't vital for seeing substantial gains and you will still see great gains if you just eat healthy and regularly. However most people don't understand what eating healthy really means so I'm going to pretty much steal coregains thread explaining how to eat healthy and what foods are healthy and not and you can use common sense after that to discover which ones aren't. And I'll also add some useful links and anyone that wants to post more links feel free to do so, I will definetely add them on. Step 9 (if you want to call it that) Eating Healthy HEALTHY Small regular meals Eat regularly (5 meals a day). You want three big meals (your breakfast, lunch, dinner) and two smaller meals in between those. In spain we call them almuerzo and merienda. This type of meal structure is gaining more popularity because it's easier to do and you can lead a completely normal life while, something not so easy to do if you're eating 8 times a day. So each meal should have protein, carbs and fat. Try to make each meal have all of these three. Protein: Eggs, fish, poultry, red meats (lean is preferred since there is less fat), low fat milk, nuts (be careful though these have a high fat content don't eat too many), and proetin supplements Carbohydrates: Oatmeal, yams, sweet potatoes, potatoes (white or red), brown rice, 100% whole wheat and whole grain products (pretty much don't eat white bread if you can and the same goes for pasta and all these grains), green vegetables (brocolli, green beans, asparragus, lettuce, etc...) You can eat as many green vegetables as you want And fruit (don't overdo it though since fruit has more sugar and too much isn't good either) Fat: You get fat from meat, fish, nuts (peanut butter yuuum). Can't think of many more sources but you shouldn't worry too much there's enough fat in your other foods that you won't have a problem getting enough fat. UNHEALTHY Okay now that I've said what you SHOULD eat I think it's equally important to say what you SHOULDN'T eat: White sugar (this is satan pretty much hahah) Asides from being unhealthy it actually steals from the good foods your eating because it actually leeches minerals from your body. Ice cream, fried foods, doughnuts and pastries, candy, chocolate, soda, fruit drinks (these are usually loaded with sugar read the nutritional information before buying), bacon, sausage, white bread, chips, nachos, sugary breakfast cereal. All those yummy delicious foods are unhealthy and you should take them very rarely (like once a week) after a while you'll notice that in fact your stomach gets upset if you take them again after avoiding them long enough. I mean your body is smarter than you are it knows what food isn't good for you but if you force it down your throat every day your body will adapt and grow intolerant to it allowing you to eat it without feeling sick. So don't try and trick your body LISTEN to it So there we go I'll be editing every once in a while to try and make it not so long and cut out unnecesary information but for now I'll leave it like that :P Please dears, if you liked this. Check for daily updates. Feel free to ask if there is anything you need. Kind regards, Don/Fitlive.Info
  3. personal trainer online?

    Hi! I am qualified personal trainer. I have qualified few months ago, so I am still learning about fitness industry. As I am working full time, I don't have time at the moment to train people face to face. But I have an idea to help people to reach their goals by working with them online. If you ware interested and would like some more information just send me an email : Thank you :)! Marta
  4. Supplements!!!

    Hello, Dont really have a proper topic to discuss morely just helpful tip really. If you are looking to get in shape or just want help with your diet I recently started using a company called and they have been reliable and it’s going well so far. Also a helpful tip, if you order anything from there then at the check out use the discount code ‘cyd27’ to get 10% off. xx
  5. Home body vs Gym rat

    Hey guys, So I'm just looking for experiences. I'm a mom of 2 boys, 40 years old. About 5 years ago I decided that I needed to really make some changes in my health and fitness, so I joined a local gym and signed up for a personal trainer. I saw my trainer avidly 3 times a week for a full year, and although I saw some changes in my physique, I did not get the results I expected, and I really didn't feel better, so I began slacking off. I started finding excuses not to go - too tired, just ate, too busy, etc. I never felt comfortable at the gym - I have issues with folks watching me workout (not that they were - but it's what I perceived). 3 years ago, I finally cancelled my gym membership and turned to at-home fitness and had amazing results. I was working out daily instead of 3 times a week. I was getting my workouts done, in my PJs most mornings, in 30 -45 minutes vs the hours at a time I was spending at the gym, and I started to feel more energized and better about myself - I think because I followed the nutrition plans on my programs too (I wasn't getting nutrition advice at the gym). Anyway - I've been at it for 3 years now and feel fantastic. It had me wondering - does anyone else have this same experience? Anyone else do better at home, by themselves? Find less excuses and so they're more consistent? I was so skeptical when I started because I really felt like you had to join a gym or be in a class to get results and I have been shocked in proving myself wrong. ~Cheers, Super Curious Christy
  6. Hi Everyone. I'm Angus, medical doctor and med tech director of a technology company. Looking for some honest feedback for a new gym innovation we are developing. We've developed a system which is used extensively in elite sport - particularly Rugby, formula one, soccer, and NFL. It's basically a way of putting numbers on your muscles - how much force you can generate, accurate to the gram/newton. We profile elite athletes, and know what their muscular-skeletal profile should look like. We are looking to adapt this technology for gyms to use for their clients. Essentially giving the elite athlete treatment to the masses. The assessment only takes about 15-20min, it's lightweight and portable. It measures isometric muscle contractions and fatiguablity of muscles. This data is wireless transmitted to a mobile device. You can therefore see how strong you are, physical, objective numbers - a biometric benchmark. It will test all major muscle groups, biceps/triceps/shoulder/pec/abdo/lats/quadriceps/hamstrings/calves. It will also work our your ratios of agonist/antagonist muscles e.g. biceps/triceps - V important to have balanced/optimised ratios - unbalanced ratios can put extra strain on joints/reduced function etc... Once profile is complete, based on your fitness ambitions e.g. looking for hypertrophy/get ripped or aspiring rugby player, an algorithm will recommend a training program, which is based on your fitness ambitions, your current profile and corrected for age/height/gender. You can compare yourself to your friends or benchmark yourself against the very best. You have approx 3 months to execute the programme, and you return for a return assessment, where you can actually see what gains you have made e.g. can you generate more force on your biceps/ are your quads more fatigue resistant etc.... First of all, does this concept sound attractive and useful? Is this something that you would be interested in participating? If yes, how much would you be willing to pay for it? What features would you want the app to have? Appreciate everyone's time Angus
  7. Quick Survey, Thank you!

    Hello! Please may you fill in this questionnaire, as part of my university coursework, I promise to only take 3 mins of your time Thank you!
  8. Hi Any help would be much appreciated So a bit about me my name is Evan and I have been going to the gym for about 3 months. I am very interested in getting into Body Building. I have been doing a lot of research and I don't know that muscle my goal is to become lean with a body fat of about 9-12% and have nice muscle definition. I know I need to eat clean have the right amount of macros and micros but I don't know weather to cut and build muscle or bulk and loose body fat and then gain muscle. Any tips and help would be appreciated. I am about 67kg and 6ft 1 and about 13-14% body fat. Thanks in advance Evan
  9. Hello, i've just started out at the gym and hopefully you could give me some tips. I'm 16 years old weighing in around 147 pounds at around 5'8 height, im looking to cut some weight as I think i may have large Body fat however I also want to lift. I curl at around 7 kg but im not too sure on any other details. If possible could you reccomend me some strength exercises at the gym for cutting and for gaining muscle, thanks!
  10. PT - Ask away!

    So guys and girls... I'm new to this site and thought I'd set up this thread for you to ask me any questions you like related to health and fitness. I am a level 3 PT so have a sound knowledge in these areas. Ask away and I'll reply as soon as I can!
  11. Blog Post Ideas?!!

    I run the blog section on my website, and I am looking for new ideas to write blog posts about? What kind of posts would you find valuable and would read? I have extensive knowledge in fitness and can answer most questions in the are within reason! Or would blog posts outside of the fitness world be interesting too? What are peoples thoughts?
  12. Just wanted to start a discussion and see what everyone thinks is the key to creating a healthy diet that becomes a habit in the long run. I keep preaching my my blogs and to clients that you need to create a diet that is not only healthy but is one that you enjoy in the long run. So just wanting to know other peoples thoughts on what the key to creating this diet really is.
  13. Gym Clothing - What should i buy?

    Hey Everyone! I am in the process of organising a gym membership and could use some advice on a selection of clothing to purchase or whether I actually need to purchase any clothing. Any links to any good value gym clothing or a list of possible clothing items to purchase to make the gym experience a little easier would be amazing! This is my fist post so hello to all those in the forums and community! I am sure you will hear from me in the coming weeks and months! Cheers All for any help and advice you can provide!
  14. Type of the training to reccommend

    Hi! I am going to start exercising from the beginning of Octotober. What type of training can you reccomend me? FBW, Cardio or the split training?
  15. The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.” - Arnold Schwarzenegger, seven-time Mr. Olympia You shall gain, but you shall pay with sweat, blood, and vomit.” - Pavel Tsatsouline “If something stands between you and your success, move it. Never be denied.” - Dwayne “The Rock” Johnson
  16. Help please!

    Hi my names ben and I'm 21 years old. I currently weigh 18st 6lbs and I'm sick of being overweight and I want to do something about it. I'm currently on a healthy eating diet etc and go to the gym 5 days a week. I would ideally be looking to lose about 4 - 4 and a half stone, would anybody be able to give me any advice on the best exercises to do and the right things to eat? thank you.
  17. Chalk Survey

    Hi guys, Could you kindly do this survey, please: Thank you in advance!
  19. Hi Guys I'm currently undertaking my final year dissertation and would really appreciate it if you could take just 2 minutes out of your time to complete the survey in the link I have posted. All data is totally anonymous and you won't receive any further emails, posts etc. The study focuses on the impact of celebrity endorsement in the fitness industry when it comes to consumer purchase intent. Survey link: Thank you
  20. So im a 16 year old male and really unfit and want to start going gym but ive never been before so i am pretty clueless so could any of you guys help me with a gym plan thats kinda simple at this moment in time i want to focus on loosing weight and when im in better shape work on my muscles unless its better to do both now
  21. Gym Advice Needed

    Hi All, I need some advice on loosing weight and gym work. I am an 5ft 8 male, 15.9 stone, quite chubby physique. I want to loose wait quit quickly. I have tested myself on my calorie intake and can eat easily and comfortably eat a maximum of 1700 calories a day. I have signed myself up to the local gym, so what I want to know is, in each gym session what would I ideally need to be burning off to lose weight at a decent pace, calorie wise? Would it be in my interest to lower my calorie intake even more? Thanks in advanced for all suggestions. MAWigg
  22. Hello, I'm currently in the process of starting up my own sportswear line, and am hoping to start selling middle of 2017. I've written up a questionnaire to help me determine prices for my garments. It would be greatly appreciated if you could give me your feedback! Thank you! I hope this is okay, if there are any problems do let me know! 1. How much do you usually spend on sportswear? 2. How many items do you buy per year? 4. What is your favourite sportswear brand? 5. What is the most amount of money you are willing to spend on a pair of leggings? Sports bra? Tops? Jackets? 6. Is the fact that the products are manufactured in an eco friendly environment important to you? 7. Would you be prepared to pay more for a product that was designed and made in the U.K? 8. Does being an independent small designer influence you when buying sportswear?
  23. Personal Training

    Essential sports are offering a special offer to 19+ year old's that are not in full time education and that do not hold a complete their Level 2 certificate in fitness Instructing. If this sounds like something you'd be interested in please register your interest by sending full name and contact details to this is a great opportunity to get into the industry we all love!
  24. New to fitness and need help

    Okay, so the title isn't 100%, I'm not new to fitness as such as I know the basics and have a decent understanding however I have just been accepted into the army. Yeah I know, great right, however my fitness is far from great, I was fit enough to pass the constant tests and assessments but I want more. I'm 5'8 and weigh in at 77.5kg, I have around a month before I start training so whatever I can do from now to then is perfect. I am a man wth great determination but I have no idea how I can achieve what I want. In a perfect world I would like to be able to run faster for longer and to have less excess fat and more muscular endurance needed for the various bodywieght tests and long runs and walks with weighted backpacks. all help would be greatly appreciated and I hope I will get many friendly users offering feedback, any questions for me please feel free to ask.
  25. Am I doing too much?

    Hi, Looking for some advice. 2 years ago, I did nothing in terms of fitness. In 2 years, I've started the gym, started running, learnt to swim and passed bronze and silver medals. My routine is the following:- Monday - Gym Tuesday - Swim Wednesday - Squash at lunch followed by evening gym session Thursday - Swim Friday - Gym or Swimming Lesson Saturday - Rest Sunday - 5K run in sub 40 minutes I love the weekday activities, and I also love running. But I've just bought a flat, and I'm spending all my time on the weekends on doing it up - painting, cleaning, running about and buying things, refitting bits and so on. I'm finding I'm really struggling to make that 5K run on a Sunday, and from the few times I've missed it, I feel better on the Monday for having 2 rest days together. If I force myself out on the Sunday morning run, I don't feel rested for the week coming. Before I was doing all this stuff on the house, it was doable, but now I feel wrecked, tired and sore all the time. Should I temporarily stop this Sunday run, until things quieten off, and I'm not so tired from a full time job and then full weekends working on my flat? Or should I try and fight through the soreness and more importantly the tiredness? Thanks in advance, Mike.


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