While im 97% motivated towards the gym i thought i'd share a few important tips to help you too achieve your goals:

 

- Music! Playing your favourite music whilst working out dramtically improves your effort and drive. - This really is a must, i cant stress this enough. I personally have noticed a huge increase in performance, but for those of you who like scientific research - Dr. Kargeorgis from Brunel University spent most of his time researching the effects of music on running performance and to summarise he found that it improves endurance performance by 11%. I would say my performance improves more towards the 30% mark! You have to play music that really gets you in the mood though, and gets those hairs on the back of your neck standing up!!

 

- Diet! Eat right. You will have heard people going on about protein all the time, and this is because its essential. Ideally you want to eat 5-6 medium sized meals a day rather than 3 main meals. This keeps your metabolism burning all day which results in weight loss, but also means your muscles are continually fed their nutrients. Best foods for protein content are: Eggs, salmon, chicken, turkey, steak, nuts, quorn. Try and stick these into your diets.

 

- Training Partner / Training Log! Having a training partner or keeping a log of your progress can motivate much more than training solo with no clear plan of what you intend to achieve each session. I recommend writing down what you did each session so you can beat that session the next time.

 

- Research! This is just a glimpse about training. Do some reading to get knowledged up! I found this motivated me the more i read- gives you a better understanding on how to train properly, and what you need to do to achieve your specific goals. You will also see how people have done it their way, and see thier results.

 

- Supplements! Give or take them, i find certain pre work out ones such as no Xplode, Jack3d etc really get those veins pumping and provide the atmosphere for an intense workout!!

 

Hope this helps :)

 

Ryan

good advise, on the supplement side of things i can recommend t-bullets. these things are amazing and you will see real gains pretty quick!

Nice one Ryan. Would you guys advise using protein supplements immediately after a workout?

i usually have my final 1 of the day after my evening workout

protien shake that is lol

protien shake that is lol

 

you just got that in in time :tt2:

t bullet

 

Just googled this and wow, wouldn 't want to touch that stuff

t bullet

 

Just googled this and wow, wouldn 't want to touch that stuff

 

nothing but great things happen when using these when training

No matter what I could never be motivated to go to gym, BUT I had one built at home a few months back. I will get some piccies up. Some great stuff there, personally my diet is my problem.

Daffy mate i fully recommend eating protein IMMEDIATELY after a session so that your muscles do not starve. otherwise the body craves nutrients and takes it from the muscles which is Not Good.

 

I will either eat salmon & broccoli straight after, Lots of peanut butter, or a boring old protein shake with milk. I recommend food over protein shakes, but as you know, when your a veggie, getting the protein is a little harder!

Never head of T-bullets? Is it to do with testoterone i take it?

 

I try to stay clear of testosterone enhancers whilst i'm young as im conscious of messing up my hormones! Its small enough as it is without hormones getting involved :lol: !!

yea testosterone booster, and a general boot up the bum in capsule form... 100% legal as well... and they work wonders!!, 1 of the few things that actually work very well

T-bullet (man in a can!)

 

 

Before T-Bullet

 

 

After T-Bullet

 

 

Before T-Bullet

 

 

After T-Bullet

 

I personally have a light meal before workout preferrably half hour to 45 mins before. Then I have a 30g protein shake with some creatine powder mixed in. I drink that on the way yo the gym. Drink water throughout exercise abs then after I try to eat within the magic hour. Been doing quite well so far. Lost over a stone in 10 weeks but I'm not hungry or completely knackered either :)

I personally have a light meal before workout preferrably half hour to 45 mins before. Then I have a 30g protein shake with some creatine powder mixed in. I drink that on the way yo the gym. Drink water throughout exercise abs then after I try to eat within the magic hour. Been doing quite well so far. Lost over a stone in 10 weeks but I'm not hungry or completely knackered either :)

 

Abs should be and!

What's this magic hour you speak of?

What's this magic hour you speak of?

 

just what i have been reading from the body building forums.

 

to stop the muscles going into a catabolic state you should eat within the hour after a workout, this gives the muscles adequate fuel to repair and stop them from effectively eating themselves, fuel to build the muscle. i also have a protein shake just before bedtime and then again in the morning after a gym session.

So should you eat protein only in this hour? And again before bed on training days?

So should you eat protein only in this hour? And again before bed on training days?

 

no i try to eat 0.7-1gram of protein per pound of bodyweight per day that includes food intake, i use the protein as a booster to my food intake, not as a meal replacement.

 

i am trying to eat a small basic meal such as a turkey breast sandwich made with wholegrain bread, an orange and a protein shake with some creatine added pre workout, and then something like a tuna steak with greens and sweet potato for post workout with another 30 gram protein shake within the hour after a workout, it might not be the right way for you but it seems to be working for me, here is a good article to read http://www.body-building-resource.com/bb73.shtml

no i try to eat 0.7-1gram of protein per pound of bodyweight per day that includes food intake, i use the protein as a booster to my food intake, not as a meal replacement.

 

i am trying to eat a small basic meal such as a turkey breast sandwich made with wholegrain bread, an orange and a protein shake with some creatine added pre workout, and then something like a tuna steak with greens and sweet potato for post workout with another 30 gram protein shake within the hour after a workout, it might not be the right way for you but it seems to be working for me, here is a good article to read http://www.body-building-resource.com/bb73.shtml

 

Just had a read of that, Thanks :cool2: I've been a veggie all my life, but have recently started eating chicken purely as fuel. Trying to eat every 2/3 hours like it says but difficult with my work sometimes.

Early days for me but i'm feeling better and my bodyshape is slowly changing so all good, apart from my gout lol!!

Just had a read of that, Thanks :cool2: I've been a veggie all my life, but have recently started eating chicken purely as fuel. Trying to eat every 2/3 hours like it says but difficult with my work sometimes.

Early days for me but i'm feeling better and my bodyshape is slowly changing so all good, apart from my gout lol!!

 

im no expert by far and i am learning every day! i keep reading through the bodybuilding forums for ideas and training tips.

 

i have had the last week off due to other commitments (new business venture for my girlfriend) so have been working and researching hard to help her. but back on the weights tomorrow :)

 

i have been building up my own gym equiptment so far i have, treadmill, multigym, exercise bike and loads of free weights.

 

when we move i am going to put it all in the spare bedroom and them i am being given an eliptical trainer and a weights bench.

 

saves me £40 a month on gym membership :)

I sometimes have a protein shake after the gym, or lean ham or tuna. I also drink LOTS of water throughout my session. Today I had a new programme done with 1 of the trainers at the gym. Oh My God, she's pushed me way outside my comfort zone. Its gonna hurt tomorrow! But got my goals for this month and feel so motivated. Just need to burn more fat and try not to build my calves and shoulders too much more or I'll look like a hod carrier :lol:

I sometimes have a protein shake after the gym, or lean ham or tuna. I also drink LOTS of water throughout my session. Today I had a new programme done with 1 of the trainers at the gym. Oh My God, she's pushed me way outside my comfort zone. Its gonna hurt tomorrow! But got my goals for this month and feel so motivated. Just need to burn more fat and try not to build my calves and shoulders too much more or I'll look like a hod carrier :lol:

 

i have a friend in the army who also does army boxing, he said he would take me on a sweat run! i wasnt keen from the point he mentioned it! anyway me being glutten for punishment i did it! ran for about 20 mins before i thought i was going to die, he wasnt even breakin a sweat! had to keep joggibg and walking etc till i managed to get home half dead! lost 2 kgs in sweat! but he was dissapointed as he said if i kept going he wanted me to do 4 kgs!!!

make sure before going bed you either have a slow acting protein drink e.g. casein with water or have a meal like fish and veg which has healthy fats and protein.

 

quick protein in the morning. eggs and oats is common.

 

healthy fats must not be ignored even the yellow of the egg is extremely useful whether dieting for a show or for generaly keeping lean.

 

after your workout which shoudnt be more than an hour yo are advised to have a protein drink within 20 mins along with a simple carb mixed in, as your muscles will be like a sponge and this is a window of opportunity to get those nutrients within to feed those muscles.

 

id recomend eating some fruits in morning to afternoon and switching to veg in evening and no carbs or low carbs before your last meal

 

show your workout plan so you dont over train and waste time doing pointless excercises or overtraining.

 

keep changing your workouts every 6 weeks to keep the body guessing as itll adapt very quickly.

 

fasted cardio in the morning is recomended for fat loss especialy when dieting. minimum of 20 mins max 1 hour. this should be similar to sprints and not just running with one speed.

 

any more questions ask away, ive been training on an off for 10 years.

 

most of my advice i have received with my training partner of 5 years who came 5th at the EFBB championships and also my cousin in canada who came 15th at the toronto pro as a IFBB Pro in canada.

 

everyones body will work differently im completely natural and can stay lean year round, and i cant simply follow everything these 2 guys were doing cus when i was it wasnt working for me, so you need to see what works best.

 

excelent advice given by you guys above.

 

remember you need to know the difference between slow and fast acting carbs,timing of meals, types of protein, gi levels of carbs, never give up eating healthy fat during th day.

 

cheat meals should be kept to a minimum and diet training consistency is key whether bodybuilding or just trying to lose some fat or even just keeping fit.

Edited August 9, 201114 yr by indian_zx

i have a friend in the army who also does army boxing, he said he would take me on a sweat run! i wasnt keen from the point he mentioned it! anyway me being glutten for punishment i did it! ran for about 20 mins before i thought i was going to die, he wasnt even breakin a sweat! had to keep joggibg and walking etc till i managed to get home half dead! lost 2 kgs in sweat! but he was dissapointed as he said if i kept going he wanted me to do 4 kgs!!!

 

I did 20 mins fat burning on the cross trainer earlier, man that was sweaty! Felt soooooooooo good after. Also did almost 300 sit ups and clearly a lot more inner thigh work than normal coz they hurt like merry hell now!!

The gym is doing military style training classes at the moment, I am planning on doing one after a month of my new programme (just in case I die trying before then lol)

Heres my deal. I'm 35 and like a few my age i've put a bit of pudding on round the middle lol. What i'm aiming to acheive is to move that excessweight from my belly to my chest/shoulders.

 

I'm just shy of 6 foot and have cut my weight from 13st12 to 13st. I still have a belly though lol.

 

I'm thinking a good weight would be about 13 and a half. Only started "training" 8 weeks ago but have had a holiday and an enforced week off with gout in that time.

 

Any hints tips ideas more than welcome.