The Gym Thread

[Poison]

Originally Posted by Cover Drive I go to school four days a week (from Monday to Thursday) so last week I went to GYM on all four days so when I missed Friday I was feeling like I commited a sin but then weekend came and I forgot about it etc. InshAllah, tomorrow for sure I will be going to gym, will try to cover up for what I missed too!

I work 4 days a week which is an hour away from my house so I leave at 7.30 and get back at 7.30 then I go gym Commitment is the key

[Cover Drive]

Originally Posted by Poison I work 4 days a week which is an hour away from my house so I leave at 7.30 and get back at 7.30 then I go gym Commitment is the key

Wow, indeed it is bro

You are motivating me ;)

How many days do you work out? 7 days? And then a day for cricket if I'm correct, right?

[Poison]

Originally Posted by Cover Drive How many days do you work out? 7 days? And then a day for cricket if I'm correct, right?

But there's only 7 days in a week I am confused ?????

No I work out 5 days most of the time, then cricket on Saturday. When these gawdam exams finish on Wednesday I might start going six days a week , with one day dedicated to cardio

[12cavalry]

Originally Posted by Gujar HIIT for fat loss. I've been doing it for 10 weeks now along with clean diet. Have lost 9 kg Alhamdulillah. Down from 80.6kg to 71.6. Next phase of my training will be bulking/strengthening InshaAllah for three months, before cutting 6 weeks before the summer.

That is impressive

What exercise are you doing, and what are the intervals like?

[dhump]

Originally Posted by Gujar Usually people finish with this, but who says it can't be a starter?

not something for muscle gain only fat fat and some more fat.

[Cover Drive]

So today I went to gym after 5 days ran two laps (around 360 metres in total) and then walked a lap but my heart-rate was very very high, I never experienced this but was breathing heavily as well.

So waited and waited nothing happened did 4 set of leg presses and one set of squat and was expecting to get better but even then no luck then I went off!

Gave up for the first time..

[GOAT]

lol I don't get what happened? Why would you run before a leg day?

[Cover Drive]

Word bro I never felt like that ever before in my life I look like effing dousche

I like doing cardio first, I run everytime I go to gym (first thing I do is run)

[saj001]

1st Rule : Don't listen to naysayers.

2nd Rule: Commit! don't make any excuse to avoid work out.

3rd Rule: No junk/soft drinks/fried food.

4th Rule: Work your f*****g **** off.

[anakwalajinn]

Originally Posted by Cover Drive Word bro I never felt like that ever before in my life I look like effing dousche I like doing cardio first, I run everytime I go to gym (first thing I do is run)

Does your gym have a rowing machine?


Sent from my iPhone using Tapatalk

[Cover Drive]

Originally Posted by saj001 1st Rule : Don't listen to naysayers. 2nd Rule: Commit! don't make any excuse to avoid work out. 3rd Rule: No junk/soft drinks/fried food. 4th Rule: Work your f*****g **** off.

3rd Rule is impossible for me to follow LOL

[Cover Drive]

Originally Posted by anakwalajinn Does your gym have a rowing machine? Sent from my iPhone using Tapatalk

Yup it does but I don't understand what is that for really :S

[anakwalajinn]

Originally Posted by Cover Drive 3rd Rule is impossible for me to follow LOL

Actually, I am probably the biggest eater of sweets and junk food and the occasional soft drink compared to all my friends.
(And I have a lot of friends )

I don't know what happened, but after I started working out again I have stopped buying that stuff. It is not easy, but bought some fruits, etc, instead. Started to eat better bread and pasta instead of the same old wala. So slowly, trying to get healthier. Just try bro, it is worth it when you think of the invesment. Sure, we are okay now, but what shape do we wan't to be in when we are 50-60 ++, agar zindagi rahi.

When CD youngster ka youngster says, dada abbo I wan't to go clubbing with you, and you will say "no no munne, aaj idhar udhar darde ho rahi hain aaj clubbing nahin kar sakte", think us chorte par kia beete ghe so therefore, important to istay fit

Originally Posted by Cover Drive Yup it does but I don't understand what is that for really :S

It is for cardio, try it. We are talking about this, right?



Try it, a friend of mine tried it but he could not work it out properly, lol. But it is pretty smooth. Whenever I am not in the mood for the treadmill (as your case, you were going to do the tangein), you can always warm up with this.

Now wish me good luck for my exam tomorrow Should not be sitting @ PP

[Cover Drive]

Originally Posted by anakwalajinn Actually, I am probably the biggest eater of sweets and junk food and the occasional soft drink compared to all my friends. (And I have a lot of friends ) I don't know what happened, but after I started working out again I have stopped buying that stuff. It is not easy, but bought some fruits, etc, instead. Started to eat better bread and pasta instead of the same old wala. So slowly, trying to get healthier. Just try bro, it is worth it when you think of the invesment. Sure, we are okay now, but what shape do we wan't to be in when we are 50-60 ++, agar zindagi rahi. When CD youngster ka youngster says, dada abbo I wan't to go clubbing with you, and you will say "no no munne, aaj idhar udhar darde ho rahi hain aaj clubbing nahin kar sakte", think us chorte par kia beete ghe so therefore, important to istay fit

I drink Diet 7UP/Sprite Zero and that is very occasionally probably once a week. I used to drink a lot in past but have significantly cut down since past two-three years.

I do agree and our [South Asian] diet is worst in whole world I would say.

Recently I have been trying to eat healthier, took first step and have started to have cereal in breakfast rather than parathas

I agree, at night when I am studying I have habit of eating some sort of light food and mostly I end up with junk (chips, chocolate bars etc) but soon InshAllah I will be moving to Salad and Zesty Italian

Actually I don't eat fruit

Originally Posted by Originally Posted by anakwalajinn It is for cardio, try it. We are talking about this, right? Try it, a friend of mine tried it but he could not work it out properly, lol. But it is pretty smooth. Whenever I am not in the mood for the treadmill (as your case, you were going to do the tangein), you can always warm up with this. Now wish me good luck for my exam tomorrow Should not be sitting @ PP :

Yup I am talking about that.

I run because I heard it burns more calories, but is Rowing Machine as effective if not more than running?

I have used it every now and then for fun but never knew it was for cardio LOL

InshAllah, you will do extremely well on your exam. I pray and hope May Allah (SWT) succeed you in your exams and InshAllah you will ace it!

[anakwalajinn]

Originally Posted by Cover Drive I drink Diet 7UP/Sprite Zero and that is very occasionally probably once a week. I used to drink a lot in past but have significantly cut down since past two-three years. I do agree and our [South Asian] diet is worst in whole world I would say. Recently I have been trying to eat healthier, took first step and have started to have cereal in breakfast rather than parathas I agree, at night when I am studying I have habit of eating some sort of light food and mostly I end up with junk (chips, chocolate bars etc) but soon InshAllah I will be moving to Salad and Zesty Italian Actually I don't eat fruit Yup I am talking about that. I run because I heard it burns more calories, but is Rowing Machine as effective if not more than running? I have used it every now and then for fun but never knew it was for cardio LOL InshAllah, you will do extremely well on your exam. I pray and hope May Allah (SWT) succeed you in your exams and InshAllah you will ace it!

Oh man, that is one big merge. How to reply? (*imagine a Zoni smiley*) Last post before going to sleep...

About the diet thing, yeah. You see all those gore (at least here in Norway) having great physique from day 1 in gym/school and then us desis come along with our tiddyz and bad istamina.

Yeah, just do it one step at a time. I think you and me are at the same level when it comes to going to gym and eating healthier, so we can learn from each other, lol. Remember to check how much of the things you are eating have healthy stuff in them, and if possible replace them with healthier (darker pasta for instance, sorry for bad English, not my primary language ) Try to eat carbs before gym, and proteins afterwards. You hear so much different about what to and what not to eat, but my eating habits are so bad so for me I have started by eating a proper and early breakfast, and just eat something everytime I get hungry We are young, and we are all di buoyz , so I guess it is good for us.

Why don't you eat Fruits? Don't tell me you are allergic?
I don't eat fruit either because of allergies (no one beleives me ), but I guess in the long run it is very good for you. In the summer you can always make awesome ismoothies, just take all the fruits you wan't and put them in the ismoothie blender (no shugar or anything, just ice). A good investment that ismoothie blender.



I don't know which cardio is the best, tbh. But in the long run treadmill can be extremely boring. So sometimes you might wan't to do different cardio. A few days ago the treadmills were busy, so I did some cycling and then the rowing.

I guess

bro or someone else can tell you more about the effectiveness of the rowing machine.

I think if you row for a longer period, then it is very effective. I "lost" 50 calories in 1000 meeters of rowing, which took me about 6 minutes? Could have done it faster though , but that was not the goal

And jazak Allah for good words, better get to isleep now, 6 ghante ka exam hai phir shaam ko gym bhi jaana hai, insha Allah.

Fi Imanillah (*imagine a Yousuf ismiley*)

[Cover Drive]

Haha so true

No I am not allergic to fruit I just don't eat any.

Good luck on your exams, InshAllah you'll do well

[dhump]

^^
CD not having healthy food and eating lots of junk, skipping workouts and not regularly running, dont blame your body for not letting you do lots of cardio . I would say eat a banana before you work out it helps in this case start slowly around 7 8 kms and try to run for longer periods to gain stamina 20 30 mins at 7 or 8 kms in between you can reduce the speed to 5 6 for little bit of walking for 1 min to 30 sec running break.

Only heavy weights burn more calories then cardio and that is also in post effect it creates. When it comes to really lean body nothing beats running for 30 40 mins at good pace, dont worry about heavy breathing and heart rate in the beginning its a blessing your heart is healthy and trying to support your cause it gets stable with few weeks of training(trust me its boring when after running 40 mins you feel like ok man I must run more there is no feel except all that sweat).

What mistake we make is we start training like a body builder which we are not we are just trying to stay fit and have bodies like a Hollywood actor or some fitness guy for this we need lots of cardio lots of fat burning and running everyday before your workout is nothing wrong after few weeks you will not even feel tiered just the other way your body will be warmed up and will respond much better to your workout.

DO NOT FORGET EATING JUNK WILL MAKE YOU LOOK LIKE JUNK

[Cover Drive]

You have made me speechless bro, really I agree with everything you have said.

I remember a year and half ago I used run a lot (much more than what I do today) and as you said it got very very enjoyable and I used to enjoy running then in fact my stamina was built up and I didn't have heavy breathing either. So I agree with you.

What difference does running before or after workout makes? I heard if you run after workout then you lose a lot of weight is this true?

[saj001]

Originally Posted by Cover Drive 3rd Rule is impossible for me to follow LOL

Stay at home. Don't bother working out!

[dhump]

Originally Posted by Cover Drive What difference does running before or after workout makes? I heard if you run after workout then you lose a lot of weight is this true?

No what I have read and experienced it is not true running before workouts is better some how if you want to lose fat because of simple reasons.

1) You have fresh pair of legs so you can run more (running regularly at a brisk pace for 20 30 mins will not kill your energy for later weight training but hard weight work for 40 mins with light warm up main exhaust you and you may not have enough energy for cardio)

2) The researchers recommend “performing cardio exercise before resistance exercise when combining them into one exercise session”.

3)EPOC, the measure of the after burn or energy output after you stop exercising was greatest when cardio was done before weight training.

another reason that really hits me is doing cardio after weights could be more damaging to muscle as 'beaten up' muscle strives to deal with the burden of aerobic activity. Your immediate post-weights activity should be dedicated to maximizing the anabolic environment. This is time for building up not breaking down. You achieve this by eating sensibly and adequately and by resting and sleeping -- and by not doing cardio after weights.

So this is why I do my cardio before workouts and it worked for me fine really but best idea is to do alternate days for heavy cardio like 30 40 mins cardio on alternate day better outside in naturals highs and lows.

What ever I am writing is according to my perspective of workout which is losing weight by losing FAT and gaining muscle and by far it is working fine and I dont want to look like arnold at the end of the day I just want a lean body with 6 pack and some nice visible muscle defination more or less like some hollywood guys.

[Cover Drive]

I don't fancy having a shape like Hollywood guys nor I intend to .

I just want to trim a bit down that's my goal really.

However, I like the cardio part and InshAllah will try to do it daily.

Also I have seen doing sit up/push ups before sleeping is a very good thing to do as well.

[dhump]

Originally Posted by Cover Drive I don't fancy having a shape like Hollywood guys nor I intend to . I just want to trim a bit down that's my goal really. However, I like the cardio part and InshAllah will try to do it daily. Also I have seen doing sit up/push ups before sleeping is a very good thing to do as well.

I understand but your goal should be to loose some and stay that way and for this having muscle is really helpful because the amount of muscle you have will have you stay fit and keep fat away so having a nice muscular body is great thing to keep you healthy or fit for longer.

any movement even walking to the nearest store adds every step you take all of it adds to your effort of losing fat and dont forget to eat healthy it is the most important part.

[Cover Drive]

Ah okay, didn't knew that. Now it make sense now

Definitely I am trying to cut down junk. Obviously it is not that easy to cut to zero at one shot but little steps take you further and I'm on that mission now

[Seen Sheen]

Salam guys, have been going to gym for 2 weeks now(Making debut), the thing that is bothering me the most is my inability to lift heavier weights, from the point I started till today I havent increased the intesnity of the weights. Lifting ridiculously low weights. Also, the motivation seems to be dying out.

I am a pretty skinny guy (68 kg). Clearly that's what hampering me from lifting heavier weights. Today, the instructor at our gym told me to use some supplement and while he was suggesting this, I felt kinda offended!!Don't know why..

Well, I dont want to bulk myself up using supplements or things like that, I want to put the weight on through natural diet. So, any advice regarding this would be highly appreciated.

I know for the purpose of muscle growth, the sufficient protein intake is imperative and I have been making a conscious effort to enhance protein intake in my diet, using things like, eggs white, bulgur(protein rich?), Banana+shake, almonds, meat.. What else do I need to add in my diet in order to make sure that I am ingesting enough protein?

[GOAT]

Don't worry about lifting baby weights, we all start some where.

There's nothing "unnatural" about supplements unless we're talking about steroids or pro hormones. What did he recommend? Most supplements are pretty useless and the only thing that can help put on weight is protein really. And that's hardly a supp.

The biggest problem people have is thinking they'll be able to lift massive weights and look like Arnold after a few weeks in the gym. 2 Weeks is nothing. Don't worry about your lifts, if you're doing the basics right, they'll go up. What's hampering you from lifting heavier weights isn't your bodyweight, it's the fact you're as weak as a kitten. You gradually build up strength, being heavier doesn't necessarily mean you can lift more. You probably have low muscle mass on your body anyways.

Here's a guy who weigh's less then you but has more muscle mass:

[Seen Sheen]

Originally Posted by GOAT Don't worry about lifting baby weights, we all start some where. There's nothing "unnatural" about supplements unless we're talking about steroids or pro hormones. What did he recommend? Most supplements are pretty useless and the only thing that can help put on weight is protein really. And that's hardly a supp.

First of all, thanks for the reply and advice bro.

He was talking in general terms, hasnt recommended any particular supplement yet.

Originally Posted by GOAT The biggest problem people have is thinking they'll be able to lift massive weights and look like Arnold after a few weeks in the gym. 2 Weeks is nothing. Don't worry about your lifts, if you're doing the basics right, they'll go up.

I am not one of those who think like that, its just that I am getting frustrated at my incapability to lift anything substantial. I know, in BB, you have to patient. It takes quite a lot of time to achieve desired results.

Originally Posted by GOAT What's hampering you from lifting heavier weights isn't your bodyweight, it's the fact you're as weak as a kitten. You gradually build up strength, being heavier doesn't necessarily mean you can lift more. You probably have low muscle mass on your body anyways. Here's a guy who weigh's less then you but has more muscle mass:

So, how can I improve my strength, would bulking up a lil help?Or is it something completely different?

[Cover Drive]

GOAT Bro today I did following;

First: I did squat presses (picture below), first three sets of 12 reps where weight was 90 lbs on each side (total of 180 lbs) then for last two sets of 10 reps with 125 lbs on each side (total of 250 lbs)

Second: I did angled leg presses (picture below) first three sets of 8 reps where weight was 160 lbs on each side (total of 360 lbs) then for last two sets of 10 reps with same weight.

Third: Five sets at Leg Curl at 110 lbs.

Fourth: Five sets at Leg Extension at 110 lbs.

Fifth: Worked out at Standing Calf at 200 lbs, five set of 8-10 reps;

So am I on right track?

[GOAT]

Bulk up, add on muscle and follow a strength training program like Starting Strength or Madcow for newbies.

[GOAT]

Yeah that's a much better leg workout CD. Looks perfectly fine to me, follow that. Once you get stronger you could probably focus on less reps, higher weight on actual squats or leg press. Looks a lot better though.

[Cover Drive]

JazaakAllah Khair bro credit goes to you

I find this squat machine more effective than Smith Machine still can't do like you earlier said [with bar]

[anakwalajinn]

Good to see activity here

I could not go to the GYM today (I know, not good!) But had a valid reason for one. Insha Allah, will go after the match tomorrow

GOAT bro, what can you tell me about Creatine? Just curious...
And Seen Sheen, I know EXACTLY how you feel. Don't give up, I know it is not easy to be motivated, especially when you see all those big guys all around you lifting so much

At this stage I guess it is very important to get the technique right. So while we are still lifting lighter weights, it will be easier for us to work on our technique. Rather lift a little less with right technique, or a bit too much with the wrong technique

[GOAT]

I've never used creatine but it's good stuff. For a quick recap just go on bodybuilding.com and go under the supplements section in their store, I think they have a one minute video that explains it really quickly. And whatever brand you buy, just make sure it has creapure in it and is a monohydrate.

[rahulrulezz]

anakwalajinn.. I don't believe in creatine(even though it is said to be good) ... I believe if u eat healthy food everyday, u can easily get stronger and gain some mass..I am a vegeterian and try to eat as much daal, yogurt, milk as I can. I have reached my goal of benching 200pounds and dont want to lift heavier weights.. now will try to maintain it all my life... Below is my pic



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Uploaded with ImageShack.us

[rahulrulezz]

Originally Posted by Cover Drive GOAT Bro today I did following; First: I did squat presses (picture below), first three sets of 12 reps where weight was 90 lbs on each side (total of 180 lbs) then for last two sets of 10 reps with 125 lbs on each side (total of 250 lbs) Second: I did angled leg presses (picture below) first three sets of 8 reps where weight was 160 lbs on each side (total of 360 lbs) then for last two sets of 10 reps with same weight. Third: Five sets at Leg Curl at 110 lbs. Fourth: Five sets at Leg Extension at 110 lbs. Fifth: Worked out at Standing Calf at 200 lbs, five set of 8-10 reps; So am I on right track?

Cover_drive, I have to admire the fact that u r concentrating on ur lower ..most desis tend to ignore it and I was one them in my first year of gym.. then after doing my research and reading some books, I realized the importance of lower body and now I love working on it...

C_D.. i see u r lifting a lot on ur lower body for a new comer.. I believe in slow and steady training and that weights don't mean anything n its actually the positioning of the body..so when u r squating with those heavy weights, make sure u know u r doing it right weight or I MEAN IT u will a serious knee or lower back injury soon..so cut down bit weight on squats and get ur positioning right

[Cover Drive]

Many thanks for the kind words mate, I for some reason have always loved to work on my lower body. I was never nor I am too interested in upper body for some reason.

It is great point actually as you probably read my progress in this thread but when I started squatting I began on Smith Machine with low weight so after the day I would not feel soreness in my legs but after Thursday and doing above post one so even today I am feeling soreness.

[anakwalajinn]

Looking good there Rahul bro Thanks to you and GOAT for replying. I was asking because there is this November offer where I can save A LOT of money if I buy a package of protein and some other stuff. And you can choose if you wan't 500 grams of creatine with it... Don't think I am going to buy it though, but I always thought creatine was doping?

[anakwalajinn]

salaam & bump

kia howa logon? istopped going to the gym?

[GOAT]

Originally Posted by anakwalajinn Looking good there Rahul bro Thanks to you and GOAT for replying. I was asking because there is this November offer where I can save A LOT of money if I buy a package of protein and some other stuff. And you can choose if you wan't 500 grams of creatine with it... Don't think I am going to buy it though, but I always thought creatine was doping?

lol creatine is NOT doping.

[anakwalajinn]

Originally Posted by GOAT lol creatine is NOT doping.

The reason I wrote that is because I remember some years ago Zinedine Zidane admitted taking Creatine, and it was a huge media fuss about that. Just Google Zidane Creatine and you can read for yourself.

Not saying it is doping, but I remember being a small kid back then (still am), and that is the impression I got of Creatine

[dhump]

Originally Posted by anakwalajinn salaam & bump kia howa logon? istopped going to the gym?

I was checked again properly for fat and found out I have amazing 13% body fat and I am extremely impressed

[anakwalajinn]

hm... how do u check?

[dhump]

Originally Posted by anakwalajinn hm... how do u check?

by a professional using fat caliper.

Actually my machine got right function too I was not able to use it you have to set it as per you level of exercise I was checking it by far by using A0 means (No Workout or any kind of exercise) and when I moved it to A3 means regular strong exercise the machine also shows nearly correct reading.

[razzaq_03]

Originally Posted by Seen Sheen Salam guys, have been going to gym for 2 weeks now(Making debut), the thing that is bothering me the most is my inability to lift heavier weights, from the point I started till today I havent increased the intesnity of the weights. Lifting ridiculously low weights. Also, the motivation seems to be dying out. I am a pretty skinny guy (68 kg). Clearly that's what hampering me from lifting heavier weights. Today, the instructor at our gym told me to use some supplement and while he was suggesting this, I felt kinda offended!!Don't know why.. Well, I dont want to bulk myself up using supplements or things like that, I want to put the weight on through natural diet. So, any advice regarding this would be highly appreciated. I know for the purpose of muscle growth, the sufficient protein intake is imperative and I have been making a conscious effort to enhance protein intake in my diet, using things like, eggs white, bulgur(protein rich?), Banana+shake, almonds, meat.. What else do I need to add in my diet in order to make sure that I am ingesting enough protein?

I been going gym for 7 weeks now and even I started of slow but now I'm making quick gains Mash Allah. My advice would be to just increase the weight a little bit every time you go in. 1 or 2 kgs is fine and eventually it builds up. Also like every one on here has mentioned make sure you do compound exercises like bench press, deadlifts, squats and military press. These exercises are the best for increase in muscle mass and strength.

[anakwalajinn]

Salaam awaam.

I am wondering.
Is it good to drink raw eggs? =P
Seriously... Always wondered...? o__O

[in_cutter]

Originally Posted by anakwalajinn Salaam awaam. I am wondering. Is it good to drink raw eggs? =P Seriously... Always wondered...? o__O

Yukkkk

[anakwalajinn]

Seriously... Tell me

[Cover Drive]

Originally Posted by anakwalajinn Salaam awaam. I am wondering. Is it good to drink raw eggs? =P Seriously... Always wondered...? o__O

YUCK!!!

Not sure where but they said boiled are better than raw ?

[Poison]

Raw actually doesnt taste that bad, it's fine to eat them but always gotta look out for cholesterol.

[afaans]

Only egg whites are good to drink raw...

[Amir]

I started going to gym again. Some very nice sights. I also saw some equipment but don't think that is why i wanted to go to gym...

[GOAT]

Why are you drinking raw eggs? This isn't Rocky.

[anakwalajinn]

I am not drinking eggs. I am asking you guys if it is true that it is good for you, or is it only in the movies and "a myth"?

[PaPaPak]

Raw eggs are as same as boiled ones infact boiled ones are much better germ free Raw eggs = Cholesterol thats what i heard

[Badsha]

Raw eggs= Salmonella risk


I HATE CUTTING

[in_cutter]

..soo...how is the training going folks?

[Foozee]

lazy.. used to do 2 hours gym once.. cant last 40 mins now.. become boring

[pakistanbest]

Aint been since october

[Pak_Jazba]

So i started running/walking 5km/h for the last 4 days for an hour.

Been dieting since last 4 days as well. Drinking atleast a litre of water, no junks, no drinks, having loads of fruits and just cereal for breakfast.

And after 4 days i see i have gained weight a kilo :S.

Cant be muscle can it?

[Waq]

Originally Posted by Pak_Jazba So i started running/walking 5km/h for the last 4 days for an hour. Been dieting since last 4 days as well. Drinking atleast a litre of water, no junks, no drinks, having loads of fruits and just cereal for breakfast. And after 4 days i see i have gained weight a kilo :S. Cant be muscle can it?

Firstly, how much do you weigh my friend? 1 litre is a small sip for me and I ensure I drink minimum 3 litres a day.

You have given minimal details about your diet. What type of cereal and milk for breakfast. How much fruit exactly? How much proteins i,e, meat/fish/eggs are actually part of your diet? Try posting one days consumption and we can probably advise better.

In terms of weighing yourself, are you doing it at the same time everyday after going to the toilet and ensuring you have not consumed any food or water. This makes a huge difference and weight can easily fluctuate throughout the day.

Well done and the 5km walking/running and change of diet is great. Keep it up.

What are your short term goals to keep you motivated? Is it weight loss? Fat loss or stamina/ muscle gain etc.

I always find that when I exercise and have a healthy high protein diet that the weight flys off me. Things like the Atkins/Dukan diet are good but not practical for me and drives me nuts so I still have my fruit and veg but ensure that protein is high.

[pakistanalltheway]

Originally Posted by Pak_Jazba So i started running/walking 5km/h for the last 4 days for an hour. Been dieting since last 4 days as well. Drinking atleast a litre of water, no junks, no drinks, having loads of fruits and just cereal for breakfast. And after 4 days i see i have gained weight a kilo :S. Cant be muscle can it?

I ve been doing something similar for about 2 weeks and iv lost nearly a stone . Your case seems to be curious . I eat a limited amount of calories per day so that helps.

[Pak_Jazba]

Originally Posted by Waq Firstly, how much do you weigh my friend? 1 litre is a small sip for me and I ensure I drink minimum 3 litres a day. You have given minimal details about your diet. What type of cereal and milk for breakfast. How much fruit exactly? How much proteins i,e, meat/fish/eggs are actually part of your diet? Try posting one days consumption and we can probably advise better. In terms of weighing yourself, are you doing it at the same time everyday after going to the toilet and ensuring you have not consumed any food or water. This makes a huge difference and weight can easily fluctuate throughout the day. Well done and the 5km walking/running and change of diet is great. Keep it up. What are your short term goals to keep you motivated? Is it weight loss? Fat loss or stamina/ muscle gain etc. I always find that when I exercise and have a healthy high protein diet that the weight flys off me. Things like the Atkins/Dukan diet are good but not practical for me and drives me nuts so I still have my fruit and veg but ensure that protein is high.

Thanks for your reply.

Every morning its just Nestle Fitness Cereal with low fat milk (1cup). Afternoons are not much i just take an orange or banana with some boiled chicken. Evenings/Dinner consist on just fruits like strawberries/grapes/banana/orange. Stopped having desi food (roti,rice and curries)
But yes, i did have the grilled seekh kebab today. So all in all its a bare 800-1000 calories ive been consuming daily.

I just weighed myself first time after 4 days, which is an hour back and its 1230am here right now. My current weight is 78kg at 5'9 height. Which i want to bring down to atleast 73kg in a month or so.

[Pak_Jazba]

Originally Posted by pakistanalltheway I ve been doing something similar for about 2 weeks and iv lost nearly a stone . Your case seems to be curious . I eat a limited amount of calories per day so that helps.

Lucky you

[Random Aussie]

Hey ironheads, need some advice please.

At the gym I usually do running + curls, presses, squats. This usually makes me put on weight - but on the shoulders and arms sweet.

Since I have been injured for a while, RA be fat. So what I want to do is just exercise to lose weight and fit back into my really expensive jeans. Whats the best course of exercise for this, bearing in mind I have pretty poor cardio fitness (smoker ey)?

[PakPrince]

Originally Posted by Cover Drive Yup I am talking about that. I run because I heard it burns more calories, but is Rowing Machine as effective if not more than running? I have used it every now and then for fun but never knew it was for cardio LOL

was just skimming through the thread and came across this.
i know a fair bit abt rowing and the erg/rowing machine.

whilst nothing really compares to running as far as cardio is concerned imo the erg is the best alternative. But what clinches the use of rowing machine for me is that along with cardio it also works on several other muscles and areas of the body especially the thighs and abs if the correct technique is used. You can ask anyone experience with the machine for the correct technique. Theres also a diagram on most of them to help anyway.

bear in mind. for a good workout on this do at the very least 2000m on this along with other stuff. That usually takes abt 8 mins if done at a split time of 2:00/500m. And guys should really aim for a minimum of that once they get the hang of how the machine works

[Zyzz]

Squat heavy and eat oats.

[Express Pace]

Zyzz back from the dead to bump this thread.

[Obeid]

Im cutting right now and its a *****...I love my carbs!

[Express Pace]

You can still have carbs, just fit them into your macros.

[Zyzz]

Obeid brah, pain is temporary. Glory is eternal.

[Obeid]

Originally Posted by Express Pace You can still have carbs, just fit them into your macros.

Meh I just had pasta. Mom cooks food and sometimes I just cant contain myself. it. Had only a plate though with a banana not too bad I guess...adsfasdfwafa. Will be running after Im done studying for a bit then a shoulder workout in the morning!

[Cosmic]

My height Is Almost 6ft
Weight 60 Kilos

figure: super Slim

Just starting to work out..... there are so machine i am so confused which one should i used, I have slim wrist like M.Amir but i am not that strong to bowl fast....so any body have good idea on which thing i most concentrate and what proteins should i take to become more stronger,..

thanks
----

[Ghazinator1313]

Originally Posted by Cosmic My height Is Almost 6ft Weight 60 Kilos figure: super Slim Just starting to work out..... there are so machine i am so confused which one should i used, I have slim wrist like M.Amir but i am not that strong to bowl fast....so any body have good idea on which thing i most concentrate and what proteins should i take to become more stronger,.. thanks ----

If you are trying to bulk up, lift heavy and lift hard bro. Eat a protein rich diet...chicken, beef, etc. You can even take protein supplements (xpi myotein works best for me). Most importantly, stay dedicated and don't give up. Workout atleast 4 days a week. And InshaAllah resullts will be there to see.

[anakwalajinn]

Salaam awaam

Anyone here tried the Stronglifts 5x5 program?

[Obeid]

Originally Posted by Cosmic My height Is Almost 6ft Weight 60 Kilos figure: super Slim Just starting to work out..... there are so machine i am so confused which one should i used, I have slim wrist like M.Amir but i am not that strong to bowl fast....so any body have good idea on which thing i most concentrate and what proteins should i take to become more stronger,.. thanks ----

Taking Protein will not get you stronger it is just a supplement. Best way to get protein is through clean cuts of meat/chicken. Protein powder will help you reach the quota of protein you should be taking in every day and help with recovery but hard work in the gym/nets is what will get you to improve strength/mass wise.

Also Cosmic if you are looking to bowl faster and play cricket the best way to "work out" for that is to go out and bowl and practice. Also strong leg muscles are key. Bulking up too much in the upper body with weak leg muscles will hurt your cricket.

[Cosmic]

Thanks for the reply Ghazinitor and Obeid....

You Know guyz i am 24 year old but my body is like 18 year old teen...i feel embarrassed when-ever younger guyz have good physique than me... i have good fat thighs and legs but my main problem i am weak in shoulder and chest...

My height is good to bowl...

I feel why i did not gave attention to my body for all these years......now when ever i start to work out i feel so anxious to have a good physique the other people in the gym so i can play good cricket....

My main aim to get in shape to play good cricket as i am playing professionally...my fielding is good but in batting i suck i can't hit six or four my bowling is bit too far and wide......

About Protein I am confused which should i take and which should i not as i am taking pure mass but when i drink it before playing cricket my back was pulled i was injured for almost 5 days i was limping because of my weak back bones i guess...

My english sucks so sorry for that.....

[Express Pace]

You don't need to take protein powder, it is just a supplement, you could obtain your protein requirements from meat, chicken, eggs, milk.

[Savak]

Would actually like some feedback from knowledgable people, the type you know who have actually been there, done that when it comes to weight training and have achieved great gains.

I was 140 lbs 2 years ago before hitting the gym regularly. For the last 2 years barring one or 2 months where i havent been able to workout, i have regularly gone to the gym 6 days a week working on 1-2 muscle groups a day.

Right now the program i intend to follow is like this

Mon Chest and Back
Tues Shoulders, Shrugs and Forearms
Wednesday Cardio and Abs/Stomach
Thursday Biceps and Triceps
Friday Legs, Calves
Sat Cardio and Abs/Stomach

Someone suggested to me to work out 4 days a week, like 2 straight days, then a rest day, then another 2 straight days with a rest day but i think the above will do just fine.

I just had my fitness test today and the trainer was like normally people either need to work on their muscle endurance or strength but i actually need to work on both simultaneously which will be challenging because both will require different excercises and the way you excercise.

I had told him since my goal was always to increase my muscle mass from 140 lbs to 190-200 lbs, i hadnt really been focusing on cardio and stomach compared to other excercises but he is like now its time to do cardio as well because your stamina/fitness needs improving and its not impossible to increase your mass/muscles will improving your cardio vascular fitness at the same time.

Anyways does anyone have any suggestions as to how best can one achieve both muscle endurance and muscle strength at the same time? And yes i do sets per excercise (12 reps, 10 reps, 8 reps) with a rest period of 1 minute maximum per set, my goal is to be out of the gym by 60 minutes to 75 minutes.

Its not that i havent made progress but i can definately do much better and improve on my weaknesses in my body right now.

[Poison]

Originally Posted by Savak Would actually like some feedback from knowledgable people, the type you know who have actually been there, done that when it comes to weight training and have achieved great gains. I was 140 lbs 2 years ago before hitting the gym regularly. For the last 2 years barring one or 2 months where i havent been able to workout, i have regularly gone to the gym 6 days a week working on 1-2 muscle groups a day. Right now the program i intend to follow is like this Mon Chest and Back Tues Shoulders, Shrugs and Forearms Wednesday Cardio and Abs/Stomach Thursday Biceps and Triceps Friday Legs, Calves Sat Cardio and Abs/Stomach Someone suggested to me to work out 4 days a week, like 2 straight days, then a rest day, then another 2 straight days with a rest day but i think the above will do just fine.

Chest and back followed by shoulders the next day? Shoulders and traps (shrugs) are secondary muscles used a lot during chest and back exercises.

Do Chest + Tris, Back + Bis and Shoulders + Legs on three days, don't have a day dedicated solely to arms because at 140lbs you're going to need your compound exercises to build weight at first, as opposed to isolation exercises on your smaller muscles (biceps and triceps are small).

Focus on your legs and do between the 6-8 rep range and eat like a horse. Leave your abs and stomach, exercises like deadlifts and squats are going to do more for your core than crunches will ever do.

[Savak]

Originally Posted by Poison Chest and back followed by shoulders the next day? Shoulders and traps (shrugs) are secondary muscles used a lot during chest and back exercises. Do Chest + Tris, Back + Bis and Shoulders + Legs on three days, don't have a day dedicated solely to arms because at 140lbs you're going to need your compound exercises to build weight at first, as opposed to isolation exercises on your smaller muscles (biceps and triceps are small). Focus on your legs and do between the 6-8 rep range and eat like a horse. Leave your abs and stomach, exercises like deadlifts and squats are going to do more for your core than crunches will ever do.

Ok so this would mean

Mon Chest and Triceps
Tuesday Back and Biceps
Wednesday Cardio and Abs?
Thursday Shoulders and Legs
Friday Forearms
Saturday Cardio and Abs?

Or you feel i should just let go of the Abs for now?

[Poison]

Yeah that sounds about right ... though I don't even think you should be doing two days of cardio (if you wanna put on weight) or a separate 'forearms' day ... if you're doing your compounds (pullups and deadlifts especially) your forearms will explode. Abs is up to you ... if you wanna do it atm do it but it's not really required imo.