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2006/11/30, 01:17 AM
I just realized i had posted this in someone elses threads, sorry about that.
Hey i'm just starting working out and a have a bunch of questions:
1- how long do i have to wait after i eat to start a workout? i usually dont wait long enough and i end up getting some serious reflux, stomach cramps side stiches etc when on the treadmill.
2- i havnt lost any weight in the past 2 months of woking out, yet everyone tells me i lost weight, so i guess the fat got replaced by some muscle. it does show that i lost fat. is this a good sign?
3- i have really muscular legs from wakeboarding, and skateboarding so i dont really train them, should i?
4- my workout is as follows:
-start with 30 minutes variable intensity run (estimated 300-320 calories)
- 3 sets of 10-12 reps biceps, triceps, shoulders, chest
as for the weights i usually am unable or struggle to complete the last 2 reps of the last set. is this good or should i put more/less weight?
- 3 sets of 20 reps crunches (any more and my abs start to cramp)
- 3 sets of 20 reps lateral abs
if i have time ill do an extra 5 minute intense run on the treadmill.
between sets i usually wait 30-45 seconds before starting another set.
im 5'9 and weigh about 162lbs, my main issue is a beer belly and not very attractive pecs. my goal is to lose those and the excess fat on my arms. i dont want to body build, i just want to look atheletic.
my diet is as follows:
breakfast: 2 slices brown bread with ham, veggies and an occasional slice of lowfat cheese
lunch : salad bar avoiding whatever has mayo pasta or potatos
dinner: steak/chicken breast or fish with a side of mixed veggies
(lunch and dinner are sometimes switched)
i work out about 3 times a week, ill either substitute a day at the gym for a game of squash or add one in. on days i dont work out at the gym, ill do 20reps 3 sets of sits ups and lateral abs (each), 20 reps 3 sets push ups, 20 reps 3 sets of squats and 20 reps 3 sets of calf raises.
an advanced bodybuilder friend of mine gave me his leftover hydroxycut hardcore, ive just started them and still take 1pill/day, do u advise against this?
im not big on the emperial metrics so ill say that i weight about 73-74 kg and i want to reach say about 68-69kg.
i think ive given all the relevant history, so any advice i can get will be great. remember i dont want to look massive as my frame is allready naturally large, i just want to look fat free... do u recommend protein supplements as well?
thank you for everything in advance
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2006/11/30, 07:26 AM
ziggyt - welcome to freetrainers, I suggest you find and read the post titled 'But I'm not a Bodybuilder".
If you are seeing visual changes and getting comments, youa re losing fat, it mauy not regioster obn the scale as your nmuscles are probably fuller and you are probably shifting the weight around, eventually the weight will go down.
After you eat..depends on how much you eat - a light sncak 1/2 hour to 45 minutes before can be good fuel for a workout. A heavier meal - maybe an hour. I tend to eat a decent lunch, then wait an hour and head to the gym. If you are having reflux, etc, you may want to ask your doctor about it - could be you will experience this no matter what time you eat. On the treadmill - stay in a range where you can breath, that may be part of your problem. One theory on side cramps is that you have used up your muscle glycogen and your body is trying to pull energy from your liver's store of glycogen (a teacher told me that, as I type it, it doesn't make much sense). anyhow - I get side cramps when I am exercising at too high of an intensity.
Your wakeboarding and skate boarding will improve from training your legs:)
Start with 5 minutes warm-up on the treadmill, then do your weights, then if you have to do it on the same day, run your 30 minutes. If you can, split the cardio to a differwent day.
Training to failure is optional - I just read an article that looked at studies on it and basically you will gain strength when not training to failure, as much as when you tarin to failure. Those last reps should be hard but not impossible. Training to failure will rasie your cortisol levels, which isn't really something you want.
Your diet is so-so. You could consume a little more protein and a couple of snacks inbetween meals, this would rev your metabolism, help you get rid of fat. But your advanced bodybuilder friend should be able to tell you all this.
Hydroxycut hardcore.. how many times a day does the bottle say to take it? No supplement can replace the right eating plan and workout. I guess you aren't wasting your money, since your friend gave it to you, but I don't think it will speed yourresults much. Ask your friend about the pamphlet that comes with it that suggests a meal plan and workout routine.
Hope I answered your questions, stick around, do some reading in the different forums and Good Luck
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Perseverance is not a long race it is many short races one after another.
Walter Elliott
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2006/11/30, 05:50 PM
Wow, im impressed with the quick repliesand thank you for welcoming me to the forums! i really appreaciate it!
about my diet, i realise that it is quite hypocaloric, but HAVE NO IDEA WHAT IT MEANS in turns of weight loss gain. but what do you mean by snacks? do you mean protein bars/ shakes, fruits? a small sandwich? what food are best for my metabolisme?
and about Hydroxycut hardcore, its advertised as the best fat burner on the market. i think thats total and absolute bullshit! (excuse my french), but what i do love about it is that it gives me an ephedrin free power supply, i think my muscles are gonna be in pain from over working out. come to think about it, i know when u first start working out its normal for ur muscles to be sore the next day, is it normal for that to happen when u up the intensity a little too much?
correct me if im wrong but cardio burn fat when ur doing doing it and continues for a little while later while weight training will continue using up energy to repair 'damage' uve done to them for alot longer?
the body i ideally want to get is that of the stereotypical 'surfer dude', for that is it recommended to do high rep low intensity or the other way round? my muscles are pretty much at their desired size but are hidden under arm fat (my arms appear as large instead of muscular). is my reasoning correct when i state that i should lose the fat first then build the muscle or not?
if the answers to these questions are in the but im not a body builder thread, dont bother replying to them, im going to read it as soon as im done writing this. also i just wanted to mention that if those pictures are ur 'before and after' pics, congratulations!
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2006/12/01, 07:17 AM
snacks - protein shake and an apple or a handful of almonds and a few sticks of string cheese - always some lean protein and a little carbohydrate.
soreness varies from person to person, I have some clients who get sore from every workout and soem who never get sore no matter how hard I work them. Usually you will get sore a day or two after a workout if you trained hard and broke down the tissue, which is how you grow, so don't stress about it. There doesn't seem to be any ill-effect from working muscles that are still sore - and sometimes it can help loosen them up and flush out some of the waste products that may be contributing to soreness.
Both weight training and cardio have a lsight after-effect calorie burn, your metabolism is elevated. i believe it has been shown that the effect is actually greater after weight training, but i would have to in search of the stidy that said that...
high rep/low intensity = waste of time, you might as well try to get lean and muscular by brishing your teeth all day. Lift real weights and focus on compound moves, working your legs will help boost your growth hormone and burn more calroies than just working your arms.
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Perseverance is not a long race it is many short races one after another.
Walter Elliott
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