The Workout Thread

[b4h4mooth]

lol dude, do some cardio man....

 

[Cal]

Im 173 cm, 60 kg...need to gain 10 more kg.

Try a Pie n' Chips everyday for your lunch. Works wonders for me :slick:

 

[Lionheart]

Eh I already have all that covered

AUW! Word? :megusta:

 

[Ana Banana]

Ah, Ana's type of thread

will compete in my first fitness competition in October. Currently recovering from pneumonia which has set me back 10 days in training but tomorrow we'll see if I'm all clear to start again.

 

[Dylan]

Try a Pie n' Chips everyday for your lunch. Works wonders for me :slick:

Where does the battered mars bar fit in though?

 

[Pimpin]

ive been to the doc, the mofo looked surprised, and as a player hater that he is he told me to start eating again , to stay 80 kgs.

And I am confused how much kg should I have to start working out, I mean weights and shit..

 

[sanka]

The Workout Thread

3 pages.

FIF members work it a lot...-----> Fapin

 

[snake]

EJ 92, tell me some info about what you're currently doing (schedule/days per week etc) and what your ultimate goal is (lean muscle/gain/shred)

Dyl, post some pre-pics!


Katie and Ana... :slick:

 

[Visca]

I'm trying to get rid of a little excess fat in my stomach/hip area, I've been eating healthier and exercising a little more but I'm not seeing physical results. The weight is dropping according to the scale (I have lost 10 lbs/4.5 kg in the past couple months) but I don't think I look any better in that area so have a feeling the weight is being lost in other areas besides where I want. And I'm not obese or anything lol so losing 10 lbs is a lot for me, I would think I would see a difference by now or at least dropped a dress size.

So any tips on how to target that specific area only? Should also give you a bit of a background I guess, I was born with some muscle weakness so I tire out easily and can't do some things that most "normal" people can do, so anything intense is out of the question.

 

[Kato]

if you're losing the weight and it's not looking any different then it's probably more a case of toning than anything tbh.. Because I can't do cardio with my knee i'm just doing a lot of work on my abs and some resistance bands for everything else. Find some sort of core training you can do that doesn't seem too much & start slowly building those muscles up, you'll actually be surprised how much they help with other things such as posture also

 

[Visca]

yeh I have a some weakness in the spine as well so I naturally slouch a little (I have been getting better at it, but since good posture isn't what my body naturally wants to do, I still have to think about it constantly to be completely straight, and I get back pain if I'm standing for more than a couple hours straight). It's not scoliosis, because it's not actually deformed, it's just another weakness thing.

I have an exercise bike so that's usually what I use to work out along with walking/light jogging.

 

[Ana Banana]

I'm trying to get rid of a little excess fat in my stomach/hip area, I've been eating healthier and exercising a little more but I'm not seeing physical results. The weight is dropping according to the scale (I have lost 10 lbs/4.5 kg in the past couple months) but I don't think I look any better in that area so have a feeling the weight is being lost in other areas besides where I want. And I'm not obese or anything lol so losing 10 lbs is a lot for me, I would think I would see a difference by now or at least dropped a dress size.

So any tips on how to target that specific area only? Should also give you a bit of a background I guess, I was born with some muscle weakness so I tire out easily and can't do some things that most "normal" people can do, so anything intense is out of the question.

What's your diet like exactly?

Being as nice as possible also, cut out the alcohol. Especially if your stomach is the problem. Water will help loads, and you can sweeten it with fruits if you dislike it normally. Strawberries and cherries are my personal favourites... I usually drop them in, freeze them, and use it the next day in the gym

For toning... which is more of what you need than losing more weight I would recommend the following simple workouts [in as much detail as I can give; if you need more detail let me know]... to increase results add a few lbs weights... I know you're weak but surely you can life a 5lb weight, right? Even adding a resistance band will help and might be easier for you

Exercise 1 [can't really add weights to this unless you have ankle weight straps. If you get ahold of some, add them to the leg your lifting of the floor]:
Lie down with your knees bent. Lift your head and shoulders and curl your chin in toward your chest.
Inhale, bring one knee [whichever] in toward your chest, holding your leg at your ankle and knee with your hands. While in this position, extend the opposite leg and lift it as far as you can. Hold for at least 10 seconds to start. Longer as you get more used to it. Exhale. Switch legs, hands, etc, and repeats... I'd say somewhere around 10 reps to start per leg. This will work your lower abdomen/obliques/hips/thighs.

Exercise 2, really helpful if you have weights:
Lie on floor, legs extended straight in the air. With a weight shared in both hands or a smaller weight in each hand; lift your arms above your head and reach for your feet. Hold for 10 seconds, relax a bit, repeat.

Also more simply.
Proper planking
Lie facing the floor, perched on your forearms, raised up on your toes; keep your body straight, back flat... contract your own abs as much as possible as hold for at least 10 seconds. Lower, quick break, and repeat for a few reps. This is something to really do if you don't have much body strength.
Squats. Pretty self explanatory, my personal favourite, and helps form other parts of your body as well

As you adjust more, strength will build, and you can increase the times

 

[snake]

Listen to Kanye west workout plan. That will help.

 

[Kato]

Also more simply.
Proper planking
Lie facing the floor, perched on your forearms, raised up on your toes; keep your body straight, back flat... contract your own abs as much as possible as hold for at least 10 seconds. Lower, quick break, and repeat for a few reps. This is something to really do if you don't have much body strength.
Squats. Pretty self explanatory, and helps form other parts of your body as well

As you adjust more, strength will build, and you can increase the times

Personally I prefer the superman XD XD it's kinda easier too actually.

This ab core machine thing I just got is pretty good if you're not so strong there too, it does most of the work for you - you push backwards and then it helps you sit back up again, so it's easy if you're pretty weak around that area.

 

[Ana Banana]

Personally I prefer the superman XD XD it's kinda easier too actually.

This ab core machine thing I just got is pretty good if you're not so strong there too, it does most of the work for you - you push backwards and then it helps you sit back up again, so it's easy if you're pretty weak around that area.

Hahaha oh man. I haven't done that in ages. But it is easy and good also: you just lie flat, facedown, arms and legs extended; raise them in unison - hold for a few seconds, relax and repeat

Listen to Kanye west workout plan. That will help.

 

[Kato]

hahaha yes, that one.. Classic kick boxing training warm up tbh.. That put me in the best shape ive ever been in, pretty much was rounds of jogging on spot, jumping low, jumping high, side steps, squats, press ups, sit ups, stretches, weights, planking, superman, etc etc. Though that was pretty intense & not really good for someone just starting out.

 

[Ana Banana]

hahaha yes, that one.. Classic kick boxing training warm up tbh.. That put me in the best shape ive ever been in, pretty much was rounds of jogging on spot, jumping low, jumping high, side steps, squats, press ups, sit ups, stretches, weights, planking, superman, etc etc. Though that was pretty intense & not really good for someone just starting out.

military plan starts tomorrow for me if the appt goes well def need it now that I'm 10 days out of proper training XD

 

[Visca]

What's your diet like exactly?

I'm on a 1200-1500 cal diet. I cut out fast food, sweets, junky snacks and non-diet soda except for the occasional treat like once a week (feel I need a reward occasionally or else I know I won't stay motivated). I started eating more fish and less meat.

Being as nice as possible also, cut out the alcohol. Especially if your stomach is the problem. Water will help loads, and you can sweeten it with fruits if you dislike it normally. Strawberries and cherries are my personal favourites... I usually drop them in, freeze them, and use it the next day in the gym

hahah actually I think I've been drinking significantly less, though maybe part of that is because I can't afford it right now seriously though I actually already made the decision a couple weeks ago to cut down on it, another thing that's maybe for once or twice a month but that's it.

I do drink a lot of water, flavored water too and I try to find some infused with vitamins if I can.

For toning... which is more of what you need than losing more weight I would recommend the following simple workouts [in as much detail as I can give; if you need more detail let me know]... to increase results add a few lbs weights... I know you're weak but surely you can life a 5lb weight, right? Even adding a resistance band will help and might be easier for you

Exercise 1 [can't really add weights to this unless you have ankle weight straps. If you get ahold of some, add them to the leg your lifting of the floor]:
Lie down with your knees bent. Lift your head and shoulders and curl your chin in toward your chest.
Inhale, bring one knee [whichever] in toward your chest, holding leg at your ankle and knee. While in this position, extend the opposite leg and lift it as far as you can. Hold for at least 10 seconds to start. Longer as you get more used to it. Switch legs, hands, etc, and repeats... I'd say somewhere around 10 reps to start per leg. This will work your lower abdomen/obliques/hips/thighs.

Exercise 2, really helpful if you have weights:
Lie on floor, legs extended straight in the air. With a weight shared in both hands or a smaller weight in each hand; lift your arms above your head and reach for your feet. Hold for 10 seconds, relax a bit, repeat.

Also more simply.
Proper planking
Lie facing the floor, perched on your forearms, raised up on your toes; keep your body straight, back flat... contract your own abs as much as possible as hold for at least 10 seconds. Lower, quick break, and repeat for a few reps. This is something to really do if you don't have much body strength.
Squats. Pretty self explanatory, my personal favourite, and helps form other parts of your body as well

As you adjust more, strength will build, and you can increase the times

Thanks, a lot, for those suggestions I have some 5 lb weights somewhere, no idea what happened to them during the move but I'll have to find them. But I'll let you know if I see an improvement!

 

[Ana Banana]

I'm on a 1200-1500 cal diet. I cut out fast food, sweets, junky snacks and non-diet soda except for the occasional treat like once a week (feel I need a reward occasionally or else I know I won't stay motivated). I started eating more fish and less meat.

Ah. So seems decent... what's your carb intake? Try to cut out bad carbs [heavy breads, stuff like this] - fruits, veggies, obviously, oatmeal, rice, things like this are much better alternatives to up a carb intake. Lots of fish is really good for you also, brava.

Hmm. Are you up for clean eating rewards? Hahah, I have this immense list of recipes that are healthy but will satisfy a sweet tooth if necessary. I know it's hard but definitely read labels - stay away from artificial additives in excess [remember ingredients are listed in order of quantity] or at all if you can [but that gets expensive] and tbh, weightloss isn't really your worry so don't bother as much with a specific caloric diet. You're gonna need more to stay fueled as you workout anyway. My dad body-built as a hobby and used some ideal of 20*[weight in lbs] for his caloric intake. That's immense for a girl though and I always go with 15*[my weight] when I'm training. If I need to cut some weight, then I work out a calorie deficit as well as cutting down to 12*[my ideal] but you don't need to so no worries

hahah actually I think I've been drinking significantly less, though maybe part of that is because I can't afford it right now seriously though I actually already made the decision a couple weeks ago to cut down on it, another thing that's maybe for once or twice a month but that's it.

I do drink a lot of water, flavored water too and I try to find some infused with vitamins if I can.

Watch the flavoured water, as sometimes they're over abundant in artificial sweeteners and such... stuff that will just make you bloat anyway. And natural is always better

Thanks, a lot, for those suggestions I have some 5 lb weights somewhere, no idea what happened to them during the move but I'll have to find them. But I'll let you know if I see an improvement!

yes, find the weights! Good luck with your journey and if you need anything I'll do my best to help. I'm definitely up for it more considering my competition and counting down the days

 

[Dylan]

Felt like a right tit posing shirtless in a mirror but, meh. Hopefully my amazing camera doesn't make it too hard to see.

Not really ''pre'' pics as I've been going for around a month already. Also didn;t know how I should stand.

Spoiler: Hot xxx action

164 cm and 60 KG atm.

.