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

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.

 

My Advice, remember Daffy other people here may not agree with me and even though ive trained with competetive bodybuilders most of my life including my bro everyone responds differently

 

first thing id like to ad is you cant just lose fat around one area,I.E. spot reduce, second thing you need to workout is your bmi and workout exactly how many calories you need a day and need to weigh each and every single thing you put in your mouth apart from fruits and vitamins lol

 

as youve started training only 8 weeks you will start seeing results straight away almost and think wow its working and all of a sudden these dream changes stop and you have to work your body harder to try to get the same amount of gains and itll take even longer.

 

if you are that serious and want to see gains fast you will do the above as over time you can guess using your eye and eat foods during the day.

 

have a look at what body you are Ectomorph, the Mesomorph, the Endomorph heres a link for help.

 

http://www.bodybuildingpro.com/bodytypeinformation.html

 

let me know your diet what excercies you do and we can as a z community change things around for you. try to do one thing at a time either lose the weight or gain lean muscle but still havin that round your belly which can take longer.

 

even better join a muscle forum have a look at what other people do aswell.

 

but for now id recomend change things slowly in your diet do cardio first thing in morning for say 40 minutes and go from there. dont rush into a strict diet or training asap as youll just get sick of it and can give up.

Edited August 9, 201114 yr by indian_zx

I use http://www.foodfocus.co.uk which I find helpful for tracking weight, calories, exercise etc

Think that's where i'm going wrong. Trying to do both at once lol. I've been cycling, doing circuits and a small amount of weight training. Also started skipping.

Need to formulate a proper plan, i'm lucky in that i'm kid free and single so i'm pretty flexible.

 

I do like a beer at the weekend though lol.

thats actually not bad if the beer is within limits and even if its once a week, gives your body a break too mentally and physically think of it as a treat. althoigh the more you steer away the better maybe once a fortnight? thatll be much better eat 1-2 crap meals a week at almost any time, although id advice before evening so that it can atleast digest most of it.

 

any more advice i.e. if you want me to check over your diet and training pm or email me and id be happy to helpor even put up here if you prefer. sorry about the grammer. or if your around heathrow we can have a workout at my local virgin active gym its free to any persons for there first day.

thats actually not bad if the beer is within limits and even if its once a week, gives your body a break too mentally and physically think of it as a treat. althoigh the more you steer away the better maybe once a fortnight? thatll be much better eat 1-2 crap meals a week at almost any time, although id advice before evening so that it can atleast digest most of it.

 

any more advice pm or email me and id be happy to helpor even put up here if you prefer. sorry about the grammer.

 

Thanks for the offer mate. I'll PM you with a bit more info and goals etc. I'm pretty motivated at the minute so would like to approach it properly. Thanks again.

Think that's where i'm going wrong. Trying to do both at once lol. I've been cycling, doing circuits and a small amount of weight training. Also started skipping.

Need to formulate a proper plan, i'm lucky in that i'm kid free and single so i'm pretty flexible.

 

I do like a beer at the weekend though lol.

 

i go out once a week and drink lager and soco. i have one day a week where i eat a treat meal such as take away or pizza curry etc. i still have managed to loose weight! its all in moderation imo.

i go out once a week and drink lager and soco. i have one day a week where i eat a treat meal such as take away or pizza curry etc. i still have managed to loose weight! its all in moderation imo.

 

i have a great app on my fone called ifitness, it can do pretty much anything you need for exercise, isolate muscle groups track weight gain/loss, bmi index diet logging excercise equipt.. i fully recommend it if you have an iphone!

I do. Is it the free one?

i cant seem to find the right one on the app store i have ifitness 9.8 you might be able to get it off of installous if your phone is jailbroken....

just checked its on installous!

this is the one i have , its very comprehensive http://gigaom.com/apple/ifitness-workout-smarter-with-your-iphone/

Not available in the UK apparently. Guess it needs jailbreaking. Whatever the hell that means!!

Not available in the UK apparently. Guess it needs jailbreaking. Whatever the hell that means!!

 

unlocking your phone to allow you to install a program called cydia, this allows you to customise the iphone, installous is like a free version of the app store with hacked versions of software as i have been told:whistling:

If you just wanna loose weight by excersizing and doing weights when is the best time to eat before or after a workout?

 

I am not really bothered about the muscles, I do 20 Mins hard cardio then weights for about 40 mins.

 

Im just after loosing some weight on my belly, the rest of me is fine!

I'd recommend having a good meal 2-3 hrs before your cardio. Good meal = get your carbs in to give you energy for your run and a bit of protein for recovery.

 

A meal such as tuna pasta or chicken and rice would do the trick. I usually have eggs, beans, quorn sausages and toast.

 

Then as mentioned above, get food in during the golden hour to aid recovery.

 

Again as mentioned above - everything in moderation is always the way, so get a nice balance of prot carbs and fat in each meal.

These guys know there stuff, they have loads of advice on youtube about what to eat and workouts ect... they also have a good website. Their also as funny as f+@k in some of their videos.

Mate of mine swears by creatine before and after training. What do you guys reckon?

BTW i'm off to the gym tonight, first time in 7/8 years!!

creatine serves its purpose... just as good having a banana before and protien shake after

That'll do me then. Thanks.

Mate of mine swears by creatine before and after training. What do you guys reckon?

BTW i'm off to the gym tonight, first time in 7/8 years!!

 

i use creatine monohydrate and whey protein isolate. great stuff :)

I've finally succombed to the pressure and bought creatine. Pretty much everyone swears by it. I'm not convinced but take it for fun and games.

Mate of mine swears by creatine before and after training. What do you guys reckon?

BTW i'm off to the gym tonight, first time in 7/8 years!!

 

Enjoy! I still ache from Tuesday's session lol! :thumbup:

can i add (iv got till 22 nov to drop 1.5 stone to get into the selection test for the forces)dont do the same routine coz your body gets used to it(think its called the platau)say for 3 weeks you do 20mins on a tredmill followd by some wieghts on the 4th week do wieghts first then bypass the tredmill and do 20/30 mins hiit on a cross trainer then go back to the wieghts.

eating the right things helps loads

can i add (iv got till 22 nov to drop 1.5 stone to get into the selection test for the forces)dont do the same routine coz your body gets used to it(think its called the platau)say for 3 weeks you do 20mins on a tredmill followd by some wieghts on the 4th week do wieghts first then bypass the tredmill and do 20/30 mins hiit on a cross trainer then go back to the wieghts.

eating the right things helps loads

 

 

 

 

That's quite a bit of weight to lose in a fairly short time bud, don't burn yourself out.

 

Personally I would sack any idea of treadmill training and weights and just concentrate on running at a comfortable pace (slow for fat burning and up the anti for CV), with the occasional swimming and circuit session/bleep test.

 

 

Try to train for what you need to achieve in November (ie. situps, pressups and 1.5 mile run etc) and don't train for what you anticipate that you will be doing when you start basic training, regardless of where you go they will start you off slow and will gradually build up to carrying belt kit and bergan etc.

 

Avoid any temptation to put a pack on your back or boots on your feet at this stage, there's really no need to do it. Keep it simple and safe, wear trainers only for now, find yourself a nice steady level route, possibly throw some short hill sprints or shuttle runs in to break it up a bit.

 

Of course I don't know if you're looking at joining the Army (Inf, Para or other arms), RAF or Navy. As I'm sure you're aware they all have different entry standards and requirements, which I assume you've been advised on and are working towards.

 

If you want to have a chat drop me a PM bud

 

good luck

Train hard, eat well, plenty of rest...you will grow.

 

Have been bodybuilding/strongman/boxing/power lifting since I was 14, 30 now and have learned shitloads in that time.

 

Everyone will have a genetic limit which you will struggle to get over, after this you either accept it or you can enter the world of pharmaceuticals.