personal training? - Page 2

On August 01 2013 17:00 dogmeat wrote: brewers yeast are good for apetite,

hmm I'll check it out. Does it mix well in shakes?

On August 01 2013 15:16 bigredhoss wrote: i think the best way is to order the Starting Strength book http://aasgaardco.com/store/store.php?crn=210&rn=323&action=show_detail (i've heard the DVD is really helpful too but i don't have it, and there's a bunch of it on youtube anyway). it goes into a lot of detail (sometimes cumbersome and boring) about how to perform all the main compound barbell exercises correctly as well as some good assistance exercises for each. then if you want, take a video of yourself doing the exercises and post them for people to critique your form on an exercise forum somewhere. i assume bodybuilding.com is by far the most popular, imo 2p2's health and fitness forum is also worth checking out: http://forumserver.twoplustwo.com/85/health-fitness/ - i don't post there but you can learn a lot by reading and they have a "form check" thread too. If you're relatively "untrained" (not necessarily fat) it's best to start out with a simple program anyway and you don't need a trainer for that. imo 95% of nutrition, at least in terms of getting leaner/stronger/ripped/whatever you want to call it, is really simple and for almost everyone just involves eating a lot more protein than they're used to (+veggies and plenty of water) and adjusting carbs/fat intake based on your goals (what you're bodyfat% is at, what you want it to be, how fast you want to get there, etc).

thanks, i'll look into it.

I always see people mention how results come down to 80-90% nutrition. Does that mean I can be eating alot of good foods, while working out lightly, and see good results?

Sooooo much Information about all this stuff on the internet. Thousands of videos how to do excersises properly. And there is like no gym in which there is no guy who shows you what to do.

what do you mean by working out lightly? you can train 40 minutes 2-3x a week and still get good results, maybe not optimal but still good. you should still be trying to lift weights that are challenging (to the extent that you don't compromise form).

fwiw i'll add another minus-1 to crossfit even though my only knowledge of it comes from second-hand reading on the internet...it seems like kind of a weird/culty atmosphere and some of the exercises they use are not only dumb/inefficient but also dangerous. i can appreciate the value of positive peer pressure in working out but personally i'd stay away.

On August 01 2013 17:10 k4ir0s wrote: Show nested quote + On August 01 2013 15:16 bigredhoss wrote: i think the best way is to order the Starting Strength book http://aasgaardco.com/store/store.php?crn=210&rn=323&action=show_detail (i've heard the DVD is really helpful too but i don't have it, and there's a bunch of it on youtube anyway). it goes into a lot of detail (sometimes cumbersome and boring) about how to perform all the main compound barbell exercises correctly as well as some good assistance exercises for each. then if you want, take a video of yourself doing the exercises and post them for people to critique your form on an exercise forum somewhere. i assume bodybuilding.com is by far the most popular, imo 2p2's health and fitness forum is also worth checking out: http://forumserver.twoplustwo.com/85/health-fitness/ - i don't post there but you can learn a lot by reading and they have a "form check" thread too. If you're relatively "untrained" (not necessarily fat) it's best to start out with a simple program anyway and you don't need a trainer for that. imo 95% of nutrition, at least in terms of getting leaner/stronger/ripped/whatever you want to call it, is really simple and for almost everyone just involves eating a lot more protein than they're used to (+veggies and plenty of water) and adjusting carbs/fat intake based on your goals (what you're bodyfat% is at, what you want it to be, how fast you want to get there, etc). thanks, i'll look into it. I always see people mention how results come down to 80-90% nutrition. Does that mean I can be eating alot of good foods, while working out lightly, and see good results?

Most people in my gym say it's like 70% nutrition, 30% workout. But you can eat perfectly and won't see any results as well as you won't see lots of results if you workout a Lot and dont eat properly. When I started working out I was very frustrated because I only got thinner for months and Lost 6kg. Since I am looking at good nutrition I see awesome results and feel sooo much more healthy and strong. Eat to live, don't live to eat <3

use the internetz, ask questions and use your eyes imo.

that shit is for middle aged women and the dudes.

I recommend www.bodybuilding.com, even if they are supplement oriented (thats their business) I got a lot out of the forums, external links, videos on how to perform exercises and even free complete programs like the Kris Gettin ones which I've experienced good results from after completing two of those. This I highly recommend for cutting while losing as less muscle as possible http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer.html and this one I used to bulk a bit although I'm sure there could be better ones both helped me http://www.bodybuilding.com/fun/kris-...4-weeks-to-maximum-muscle.html?page=1

Also theres just a SHITTON f information on the internet, and from what I've read a lot of them contradict themselves, even between reputable sites, bottom line is there's a lot to learn in the field and most things aren't cut and dry, just try out things and find out what works best for you is my advice. If you start a routine and find out you are losing weight two weeks in a row and you want to gain just stop and try something different, eat more than what the routine tells you to eat, etc.

Good luck!

Learning from gym people is like learning poker from people at the casino >_< . Do starting strength and pay for a trainer to teach you how to do your lifts, or you can make videos of yourself and post them online.

Nutrition is important if you want to lose fat and gain muscle at the same time, which is whats going to make you look good. If you only have 2500 calories a day to work with it's a lot easier to get 150 grams of protein eating chicken breast and egg whites. If you ate like this and did light excercise you would drop body fat which would make you look better, but your not really adding lean muscle mass, so doing excercise is better.

some people prefer to bulk and cut. on bulk they'll eat a ton not really caring about calories as long as they get a lot of protein ie mcdoubles chinese buffets. Then they will go on really strict diets and drop the body fat while trying to keep the muscle. IMO while this may be the faster method to get to a certain point it is really unhealthy and you will feel like shit cycling gorging and starving yourself. The first method is better for your quality of life.

On August 01 2013 19:44 locoo wrote: I recommend www.bodybuilding.com, even if they are supplement oriented (thats their business) I got a lot out of the forums, external links, videos on how to perform exercises and even free complete programs like the Kris Gettin ones which I've experienced good results from after completing two of those. This I highly recommend for cutting while losing as less muscle as possible http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer.html and this one I used to bulk a bit although I'm sure there could be better ones both helped me http://www.bodybuilding.com/fun/kris-...4-weeks-to-maximum-muscle.html?page=1 Also theres just a SHITTON f information on the internet, and from what I've read a lot of them contradict themselves, even between reputable sites, bottom line is there's a lot to learn in the field and most things aren't cut and dry, just try out things and find out what works best for you is my advice. If you start a routine and find out you are losing weight two weeks in a row and you want to gain just stop and try something different, eat more than what the routine tells you to eat, etc. Good luck!

you can read through this long boring post, or you can take steroids

On August 01 2013 17:07 k4ir0s wrote: Show nested quote + On August 01 2013 17:00 dogmeat wrote: brewers yeast are good for apetite, hmm I'll check it out. Does it mix well in shakes?

sour pills, taste like beer, you better swallow them

Your appetite, diet and motivation to work out will not change overnight. Overdoing it at the start will most likely burn you out and you will quit. All 3 will increase concurrently, just build up with a simple routine.

For instance, you only need to work a muscle group 1 time per week to have gains, so you can make 1 day each week your workout day. Go for an overall total body routine that is simple to do at home. There is no need for a gym until you have built up core strength + proper nutrition + motivation.

So, a good day is Wednesday.

Pushups - youtube for proper technique do as many as you can
Squats - do full range not the halfway - google how to do it *use starting strength technique* do 10-15
Calf raises on edge of stairs - 20-25 reps is the goal
Forward Lunges - youtube how to do it do 10-15
Back Lunges - youtube how to do it do 10-15

Rest

So do all that in sequence with no breaks until finished back lunges. Repeat 3x

Now planking, youtube there are a few variations
Do the regular plank hold for 30-60seconds, release to something like yoga downward dog pose
Then bring a knee forward towards elbow as form of crunch 10x
Then bring knee forward towards opposite elbow as form of side crunch 10x
Alternate knee

Repeat 3x

If you do this once a week and in a few weeks you will want to do it 2-3x a week. By then you will be strong enough + appetite for weight training


---------------------------
Meal planning is as simple as Making a bunch of food and putting it into containers. You should have a few lunchs + dinners prepared like 2-3 days worth. Rinse + repeat.

Snack should be almonds/walnuts/pistachios. Eat a large handful every single day. Each 2 large handfuls morning/afternoon for more gains.

Get instant steal cut oats and mix with peanut butter + frozen blue/black/rasp berries

eat 2 bananas each day, 1 in morning hours, 1 in afternoon.

Drink large glass of milk at least 1 per day, if not 2x

Eat 1 large serving of plain greek yogurt + frozen blue/black/rasp berries ( you can add peanut butter to plain greek yogurt and it will taste like a whipped dessert)

Boiled Eggs


-----


If you want lean gains, avoid wheats, if you don't care, each a lot of pasta. Pasta is full of calories.

Avoid sugars/juices/candy/soda/sport drinks

------
try to make your pre made meals around solid food components

Lentil/blackbean/vegetable soups are good. You can buy
and then add frozen pea/green beans/kale

quinoa/blackbeans/tomato/cucumber/redpeppers/onion + drizzle with olive oil + cracked pepper + side dish of chickpea spread
If you are not vegan, throw chicken breast on that


boil sweet potato and diced + diced boiled eggs + olive oil + other spices = homemade potato salad OR just buy potato salad for now


brown rice/chicken/broccoli

quinoa/chicken/broccoli

========

Drink a glass of water before every meal/snack you eat

Drink 2nd glass of water after a large meal IF you did not drink milk with the meal

--------------------
On Wednesday after your work out you should do 3 things

1 = drink a glass of V8 low sodium / HIGH potassium or a banana

2 = drink a vegan + whey protein shake - 40-50g protein total

3 = light stretching

dood best thing is just get off your ass and start working out. of course getting that proper technique and posture stuff helps but actually going there 3-4x a week for a year doing incorrect form is way better than going for 3 months and quitting doing perfect posture O_O

Getting coaching for exercise is similar to getting coaching for poker. It will speed up your results, but it's nothing you couldn't learn on your own through various sources and time/practice/studying.

Steroids are a sticky subject, don't mess with them unless you are highly educated and willing to take serious risks with your body.

step1: Go to the gym 1 year to get in shape and get motivation from other people (if you cant start calisthenics alone)
step2: 1 more year looking for advice from the ghetto doing street workout. Mix it with some sport
step3: look for parkour training (not parkour performance), mix it with some sports
step4: ....?
step5: profit

About food, eat a different type of meat each day with veggies. Eat fruits, dried fruits and avoid wheat based food except high quality pizza once in a while. Avoid drugs, unless it has lot of vitamins, like Peyote or mushrooms and is a casual intake. GL

On August 02 2013 13:41 Highcard wrote: + Show Spoiler + Your appetite, diet and motivation to work out will not change overnight. Overdoing it at the start will most likely burn you out and you will quit. All 3 will increase concurrently, just build up with a simple routine. For instance, you only need to work a muscle group 1 time per week to have gains, so you can make 1 day each week your workout day. Go for an overall total body routine that is simple to do at home. There is no need for a gym until you have built up core strength + proper nutrition + motivation. So, a good day is Wednesday. Pushups - youtube for proper technique do as many as you can Squats - do full range not the halfway - google how to do it *use starting strength technique* do 10-15 Calf raises on edge of stairs - 20-25 reps is the goal Forward Lunges - youtube how to do it do 10-15 Back Lunges - youtube how to do it do 10-15 Rest So do all that in sequence with no breaks until finished back lunges. Repeat 3x Now planking, youtube there are a few variations Do the regular plank hold for 30-60seconds, release to something like yoga downward dog pose Then bring a knee forward towards elbow as form of crunch 10x Then bring knee forward towards opposite elbow as form of side crunch 10x Alternate knee Repeat 3x If you do this once a week and in a few weeks you will want to do it 2-3x a week. By then you will be strong enough + appetite for weight training --------------------------- Meal planning is as simple as Making a bunch of food and putting it into containers. You should have a few lunchs + dinners prepared like 2-3 days worth. Rinse + repeat. Snack should be almonds/walnuts/pistachios. Eat a large handful every single day. Each 2 large handfuls morning/afternoon for more gains. Get instant steal cut oats and mix with peanut butter + frozen blue/black/rasp berries eat 2 bananas each day, 1 in morning hours, 1 in afternoon. Drink large glass of milk at least 1 per day, if not 2x Eat 1 large serving of plain greek yogurt + frozen blue/black/rasp berries ( you can add peanut butter to plain greek yogurt and it will taste like a whipped dessert) Boiled Eggs ----- If you want lean gains, avoid wheats, if you don't care, each a lot of pasta. Pasta is full of calories. Avoid sugars/juices/candy/soda/sport drinks ------ try to make your pre made meals around solid food components Lentil/blackbean/vegetable soups are good. You can buy and then add frozen pea/green beans/kale quinoa/blackbeans/tomato/cucumber/redpeppers/onion + drizzle with olive oil + cracked pepper + side dish of chickpea spread If you are not vegan, throw chicken breast on that boil sweet potato and diced + diced boiled eggs + olive oil + other spices = homemade potato salad OR just buy potato salad for now brown rice/chicken/broccoli quinoa/chicken/broccoli ======== Drink a glass of water before every meal/snack you eat Drink 2nd glass of water after a large meal IF you did not drink milk with the meal -------------------- On Wednesday after your work out you should do 3 things 1 = drink a glass of V8 low sodium / HIGH potassium or a banana 2 = drink a vegan + whey protein shake - 40-50g protein total 3 = light stretching

thanks. pretty good post

On August 04 2013 09:57 eestwood wrote: Show nested quote + On August 02 2013 13:41 Highcard wrote: + Show Spoiler + Your appetite, diet and motivation to work out will not change overnight. Overdoing it at the start will most likely burn you out and you will quit. All 3 will increase concurrently, just build up with a simple routine. For instance, you only need to work a muscle group 1 time per week to have gains, so you can make 1 day each week your workout day. Go for an overall total body routine that is simple to do at home. There is no need for a gym until you have built up core strength + proper nutrition + motivation. So, a good day is Wednesday. Pushups - youtube for proper technique do as many as you can Squats - do full range not the halfway - google how to do it *use starting strength technique* do 10-15 Calf raises on edge of stairs - 20-25 reps is the goal Forward Lunges - youtube how to do it do 10-15 Back Lunges - youtube how to do it do 10-15 Rest So do all that in sequence with no breaks until finished back lunges. Repeat 3x Now planking, youtube there are a few variations Do the regular plank hold for 30-60seconds, release to something like yoga downward dog pose Then bring a knee forward towards elbow as form of crunch 10x Then bring knee forward towards opposite elbow as form of side crunch 10x Alternate knee Repeat 3x If you do this once a week and in a few weeks you will want to do it 2-3x a week. By then you will be strong enough + appetite for weight training --------------------------- Meal planning is as simple as Making a bunch of food and putting it into containers. You should have a few lunchs + dinners prepared like 2-3 days worth. Rinse + repeat. Snack should be almonds/walnuts/pistachios. Eat a large handful every single day. Each 2 large handfuls morning/afternoon for more gains. Get instant steal cut oats and mix with peanut butter + frozen blue/black/rasp berries eat 2 bananas each day, 1 in morning hours, 1 in afternoon. Drink large glass of milk at least 1 per day, if not 2x Eat 1 large serving of plain greek yogurt + frozen blue/black/rasp berries ( you can add peanut butter to plain greek yogurt and it will taste like a whipped dessert) Boiled Eggs ----- If you want lean gains, avoid wheats, if you don't care, each a lot of pasta. Pasta is full of calories. Avoid sugars/juices/candy/soda/sport drinks ------ try to make your pre made meals around solid food components Lentil/blackbean/vegetable soups are good. You can buy and then add frozen pea/green beans/kale quinoa/blackbeans/tomato/cucumber/redpeppers/onion + drizzle with olive oil + cracked pepper + side dish of chickpea spread If you are not vegan, throw chicken breast on that boil sweet potato and diced + diced boiled eggs + olive oil + other spices = homemade potato salad OR just buy potato salad for now brown rice/chicken/broccoli quinoa/chicken/broccoli ======== Drink a glass of water before every meal/snack you eat Drink 2nd glass of water after a large meal IF you did not drink milk with the meal -------------------- On Wednesday after your work out you should do 3 things 1 = drink a glass of V8 low sodium / HIGH potassium or a banana 2 = drink a vegan + whey protein shake - 40-50g protein total 3 = light stretching thanks. pretty good post

ye, thanks highcard lots of good info in this thread.

The vast majority of personal trainers are fucking retarded and worthless.