Gym or Exercise at home?

http://www.jefit.com/routines/workout-routine-database.php?id=3039

Seems like a nice 4 day workout. I am going to try this for 8 weeks and see what happens. I actually started it today, it was quite a tough workout to be honest. But because the reps were low I was lifting pretty damn heavy, for me anyway.

Trouble is, people can give you routines etc, like the PT did for me, but doesn't always work with everyone. So you just have to experiment for a few months and see what works for you. This routine seems it could be pretty good for me.
 
Heavy is the way to go for strength and mass building.

Light is for endurance and toning.


When aiming for weight loss, heavy is best, keep reps ~ or below 16, 3 sets per muscle group with 1 - 2 mins rest between sets, 2 times a week.
You'll know if the weight is right because the muscle should feel its about to fail the rep but still manage it by the time you hit 15 or 16. ;)

Throw in 3 lots of 40 mins cardio each week in between and the pounds will fall off you provided the calorie intake is adequate. :thumbsup:


Also keep in mind that you wont gain as much bulk while on a calorie restricted diet, but you will lose weight. Same is true for the opposite, if you over do the calorie intake you'll find it easier to bulk up the muscle mass but you're likely to gain a little weight with it.

Final rule for these kinds of programs is keep your protein intake at least 40% above RDI.

I lost 1 stone in a month doing the above and managed to build some mass on my arms at the same time. Sadly that was a year and 1 xmas ago :lol:
 
Yeap, but before I was going in 10's so dropping from 10 to 6 reps is massive as you have to increase the weight a lot to be pushed by the lower reps compared to doing 10. I know that routine says do 4 sets of 5 reps but I just prefer the number 6 :)

Just going to see how that program goes, am bored of my normal one.
 
IMO if you can do 6 reps with only 1 min in between on the strength training you're not lifting enough :p
 
AmiNeo said:
IMO if you can do 6 reps with only 1 min in between you're not lifting enough :p
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Well 1 min waiting time is classed as the minimum isn't it, no one said you can't wait a little extra more to push more weight. Like I said you adjust the workout to your needs. This workout is new for me so I will play with it over the next few weeks see how it all goes. You shouldn't really take a workout and follow it to a T imo, you do it exact for a week or two then you know if you can add more etc.
 
Member of gym but seldom go :( boring...

Although bike to and from work (about 4miles) Mon-Fri regardless of the weather, it's faster, a DAMN site cheaper and stinkc a whole lot less than the dreaded 'peasant wagon'. And also Regulary go on moutain bike trails to Wales, Scotland etc. in excess of 20km... eat well, small and often, every 2 hours which keeps the metabolism burning away.

Mis-behave a bit come weekends, food wise :thumbsup:

Amiga and Mountain Biking... two HUGE passions! :D
 
Witcher1979 said:
AmiNeo said:
IMO if you can do 6 reps with only 1 min in between you're not lifting enough :p
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Well 1 min waiting time is classed as the minimum isn't it, no one said you can't wait a little extra more to push more weight. Like I said you adjust the workout to your needs. This workout is new for me so I will play with it over the next few weeks see how it all goes. You shouldn't really take a workout and follow it to a T imo, you do it exact for a week or two then you know if you can add more etc.
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Sounds like a good plan! :thumbsup: Sorry I actually meant sets too not reps... :oops:

All this programming is making my head wrong... lol
 
AmiNeo said:
Witcher1979 said:
AmiNeo said:
IMO if you can do 6 reps with only 1 min in between you're not lifting enough :p
Click to expand...

Well 1 min waiting time is classed as the minimum isn't it, no one said you can't wait a little extra more to push more weight. Like I said you adjust the workout to your needs. This workout is new for me so I will play with it over the next few weeks see how it all goes. You shouldn't really take a workout and follow it to a T imo, you do it exact for a week or two then you know if you can add more etc.
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Sounds like a good plan! :thumbsup:
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Hope so :lol:

But hey not in no rush, I will find the ideal workout over time. Gained muscle and lost weight doing what the PT has said so I can always go back to that program.

EDIT: What you reckon on that program I should do 5 sets of 6reps? (looking at the Monday workout) Bulking is the aim right now, I lost 3 inches on the stomach so far so I can aim for some real bulking now.
 
http://www.jefit.com/routines/workou...se.php?id=3039
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Good Links there Wolfy

In the Past, I used eat 36 Jaffa cake in one go or 22 Small kitkats in one go and it just show you that when knowing that too sugar change into fat and that very true!

Pure Madness!:lol:

I just had 1 Bar of Snickers.......I only eat sweets once a week now because I learning more about sugars things :roll:......
 
What Protein Shake do you Guys used? :unsure:

Do you have Protein Bar or somethings as Snack?:unsure:
 
Really you don't need them, you only need them if you can't work out how to get the protein from your diet. Creatine is pretty good though as it does actually help you lift more. Crepure Creatine mono with a good diet and really you should be able to avoid protein shakes. Or I guess if you want to be freaking huge, getting that extra protein could be a pain without help.
 
An allotment is definitely a brilliant form of hard work that will either kill you or get you fit. :lol:

We had one for a few years and it was hard work clearing a very over grown plot when we first took it on. A whole day's worth of digging really does give you a good work out! And all that effort does eventually see a result when you have lots of lovely home grown vegetables and fruit to eat. :)

Gave it up in the end though due to vandalism and theft, and it being the other side of Chichester, so not that practical.

I do also have some home equipment, but not used it for a while. I used to do get on the rowing machine every morning and do 2000 rows, and that really did get me a lot fitter. Also have a lot of weights and bench but mainly just to the dumb bells at the moment. Not got enough room to have the bench setup all the time. Considering getting a larger shed soon and setting it all out in there.
 
I am using MYFITNESSPAL to track on Calorie Counters which does help me but still...I need eat more like 2,000 cals....

Average Calorie I eat on each day is like 1,300 to 1,500 :(
 
Went and got myself a Personal Trainer (diet was rubbish and feeling I wasn't getting anywhere).

Now on a low insulin diet which is helping a LOT. Talk about weight loss in a week :D

If you want to lose weight then quit the number one weight gain = sugar.

Unfortunetly this also means quitting anything 'white' such as bread, potatoes and what not. Like the Atkins diet I suppose but with a twist... you can have 'cheat' meal every 5 days to keep your metabolism up so it's not all salad, meat and healthy living ;)

Bit like this : http://www.fourhourworkweek.com/blo...of-fat-in-30-days-without-doing-any-exercise/
 
I thinking of getting this for this monday :)

http://www.bulkpowders.co.uk/shop-by-goal/lean-muscle-supplements/complete-lean-mass-gainer.html

INGREDIENTS & FURTHER INFORMATION
Ultra Fine Scottish Oats, Slow and Fast Release Protein Blend (Milk Protein Concentrate, Whey Protein Concentrate, Egg White Powder), Glutamine Peptides, Cocoa Powder, Natural Colour , Flavouring, Stabiliser (Xanthan Gum), Sweetener (Sucralose®).

Good Ingredient but not sure about natural colour and flavouring:unsure:
 
Not much of an athletic type, but lost more than 5 kilos since health problems affected me this year, and still counting.. I do ride the bicycle every once in a while for a few hours too.
But i prefer exercizing the brain more, so i actually prefer to spend free time going through issues of Amiga World magazine from the glorious past... :thumbsup:
 
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