Getting phit

[Sir Frizz]

Increasing muscle mass? One word: Creatine.

 

[stu]

I reckon I could kick all your asses :/

 

[Lester]

For cardio try this: Go to the bathroom and start having a tug, then shout your missus to come upstairs. See if you can finish before she catches you. Gets the heart going a treat that does.

 

[Embattle]

When I used to go to the gym I had a special 50 minute workout designed for me by a person who entered a Mr.UK contest, even trained with him a few times and boy could he lift a lot

Generally I cycle about 10 miles a day to and from work, which is enough to kick the old machine ticking over

 

[Maljonic]

use the crosstrainer; no impact and burns more fat than any of the cardio stuff in the gym...

 

[Tom]

Not true really Maljonic. Cross trainers are pretty good at providing a workout for those already in good shape, or needing to be, but for pure fat burning, lifting weights is the best way. And by that I mean 3 x 3 sets of increasing weights on a particular muscle.

 

[hoggsboss]

just lifting weights wont really shift fat as your heart rate is not increased for a long enough time, what it will do is increase your metabolism as your muscle grows.


ideally you want to lift weights then hit the cardio machines afterwards, i always found the stairmaster machines to be the best for weight loss but thats just a personal preference.

 

[Tom]

Many studies have shown that Anerobic exercise is more efficient at fat burning than Aerobic exercise.

 

[Maljonic]

Originally posted by hoggsboss
just lifting weights wont really shift fat as your heart rate is not increased for a long enough time, what it will do is increase your metabolism as your muscle grows.


ideally you want to lift weights then hit the cardio machines afterwards, i always found the stairmaster machines to be the best for weight loss but thats just a personal preference.

I would suggest you do that the other way around; cardio first then the weight lifting. Muscles work a lot better when they are warmed up, less chance of strain...

 

[Embattle]

My old routine:

DAY 1

1000M Row

Upright Chest Press 15, 12, 10, 8
Horizontal Fly’s 3 x 12
Wide Dips 3 x Failure

Shoulder Press 15, 12, 10, 8
Shrugs 3 x 12
Shoulder Raises 3 x 12

200 Sit-ups

10-15 Minute Warm down on Cross Trainer

DAY 2

1000M Row

Wide Chins 15, 12, 10, 8
Seated Row 3 x 12
Narrow Chins 3 x 12

Barbell Curls 15, 12, 10, 8
Incline Dumbbell 3 x 12
Lying Tricep Extension 15, 12, 10, 8
Tricep Machine 3 x 12

200 Sit-ups on crunch Machine

10-15 Minute Warm down on Cross Trainer

 

[leggy]

Originally posted by Maljonic
I would suggest you do that the other way around; cardio first then the weight lifting. Muscles work a lot better when they are warmed up, less chance of strain...

for fat burning hoggs actually has it the correct way round.

You would obviously do a small 10 min warmup before hitting the weights though.

 

[.Cask]

Embattle that's a pretty hardcore routine you have there but surprised you're missing out the major compound movements. Don't see many routines without squat, deadlift and bench press.

I guess you weren't aiming for muscle mass with that routine, how did it work out for you?

 

[Embattle]

My legs at the time were done through cycling etc and IRC he believed that bench press etc wasn't needed as my chest would get a workout as a side effect of some of the others. I also had a few other plans but I can't remember them

Got to about 13.5 stone and down to 7% body fat at the time.

 

[Testin da Cable]

I do a routine much like Emb's, except I do it three times a week and I run instead of rowing. 40 mins running, then the weight stuff then 20 mins cool down on the crosstrainer.
I go through all the sets quite quickly, and the whole thing takes me a little over two hours to do (sometimes more). I guesstimate that it's going to take me about a year to get to where I want to be, but I'm in no hurry and I'm already well pleased with the results to date

 

[Maljonic]

same here, I actually enjoy going as something to do; the results being a happy bonus. I think it would be a lot harder, maybe even pointless, if I thought it was a chore...