Gym tips.. i need help

[Memnoch]

The Asp is BACK!!!!!!!!!

Good to see you're still around, mate. And I only get smashed once a week now.

[Sir Kenyth]

That was me bud! I'll have to hunt down the files again. If you want ripped abs, that workout isn't for you anyway. Losing body fat is your aim, not building muscle. That workout was totally for building strength and nothing else. If you want to build muscle and lose body fat too, you'll have to cycle. First build the muscle and eat well, then keep the workout at the same weight to try and maintain muscle, while dieting and doing aerobic exercise to lose fat. You may still lose some muscle anyway. A calorie deficit, which is necessary to lose fat, will seriously impede muscle growth and possibly even cause muscle loss. The only way to avoid this is to use anabolic steroids, which are illegal, unhealthy, and not recommended.

[Asphyxiate]

Originally posted by Memnoch: The Asp is BACK!!!!!!!!! Good to see you're still around, mate. And I only get smashed once a week now.

You betcha mate. Intermittently anyway as I'm not so into the RPG scene any more, but I figured it couldn't do any harm to look up a few old friends could it? [img]smile.gif[/img] You might even persuade me to buy a game if you tout it well enough.

[Link]

Still love you sig, man! [img]smile.gif[/img] Welcome back!

[Harkoliar]

Originally posted by Sir Kenyth: That was me bud! I'll have to hunt down the files again. If you want ripped abs, that workout isn't for you anyway. Losing body fat is your aim, not building muscle. That workout was totally for building strength and nothing else. If you want to build muscle and lose body fat too, you'll have to cycle. First build the muscle and eat well, then keep the workout at the same weight to try and maintain muscle, while dieting and doing aerobic exercise to lose fat. You may still lose some muscle anyway. A calorie deficit, which is necessary to lose fat, will seriously impede muscle growth and possibly even cause muscle loss. The only way to avoid this is to use anabolic steroids, which are illegal, unhealthy, and not recommended.

is there any routine you can give me with your suggestion sir kenyth? alittle specific if you can. im a total newbie on this kind of terms. [img]smile.gif[/img]

[Asphyxiate]

Check the Navy Seal workout. What Sir Kenyth is describing is periodicity in your training. Note the two phases - strength building and endurance. In the strength phase you develop a muscle base to establish more elevated basal metabolic rates. This in and of itself helps for increased calorie burning, even at rest. The endurance phase takes that muscular base and jumps up the cardio, to try and hold on to your strength gains while losing fat.

[Sir Kenyth]

[quote]Originally posted by Harkoliar:

is there any routine you can give me with your suggestion sir kenyth? alittle specific if you can. im a total newbie on this kind of terms. [img]smile.gif[/img]

I'll get you the excel spreadsheets. Basically, I recommend gaing strength first. That means eating well, taking vitamins and protein, doing the workout and doing some cardio like jogging/running 2-3 times a week. No dieting during this phase! The cardio should be short duration/high intensity for this phase also. Once you finish the cycle, rest for two weeks and start an equal length fat loss cycle. Lift weights once a week to maintain strength but no gaining is required. Cut your caloric intake sharply and do cardio 3-5 times a week. Cardio should be long duration/lower intensity. Take vitamins religiously as they are more crucial when dieting.

If you find yourself losing more strength than you like during the cardio phase, you can stop. Rest for a week and start up another strength phase.