Hey JG, I know you are into Working out....

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#1
Hey JG, or anyone else..
   I have been working out on and off for a little while, But my problem is, I have no idea what to do. I mean I can sit there and bench press or what not, but what is the proper way? I have heard that you need to get the muscles before you get them cut or whatnot. So I was like lifting a lot of weight fewer times. Should I get on a schedule, like lift 140 lbs 15 reps with 3 sets or what? I also do curls, how many of those should I do? Any help would be appericated...



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    -racerx
     99YZ125
     West Virginia
 
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#2
What is your goal?  Do you simply want a "cut" body or do you want to get into shape for riding?

I am not in that great of shape but I have become friends with a guy who knows his stuff and soon I will be trying an off-road targetted training program.

I will let you know how it goes.  But for now you need to identify your goals and then get with someone who knows about fitness to tell you how to get there.

JG may be a good person to talk to or OT, or Rich.  However, keep in mind some of their advice may tend to lean towards their goals so make sure you tell them your goals up front so they can help you the best.

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Ivan Liechty
A#1 Annoyance
'93 WR250
Spartanburg, SC
 

Guest

#3
Well, My goal would probably be, to get "CUT", but I would also like to get stronger also. Is it easier to get the mass first then get cut, or get cut then just add to it?



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    -racerx
     99YZ125
     West Virginia
 

JG

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#4
Hey racerx,
   I just saw your post. First off, do you want size along with the definition? How many times a week do you train? For how long? How much do you weigh? What do you want to weigh? Do you do any cardio?
How is your diet(its more important than you think)?
Give me a baseline about your training & nutritional habits and we'll see if we can get you stronger, and more cut

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-John
99'RM300
Blackwood, N.J.
 
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#5
I've been using the Steve Hatch Fitness Guide, and I like the results (so far). He also provides info online line @ http://www.hipersports.com/hatch.htm  . Hipersports sells the guide, and it gives explicit intruction on which exercises, reps, and good form. Good luck...

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Are you sure that's a triple?
 
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#6
jg
   i was reading your response to the working out question,maybe you can help me also i weigh 190 would like to weigh 180 or less . i dont care for weight training but would welcome a quick workout in that area , i have always been a runner and a cyclist what would you select for weight loss. and last but not least i would welcome any diet tips
                                                        thanks upsman
 

JG

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#7
UPSMAN,
      If muscle mass is not your goal and you just want to tone up and shed a few pounds I would recomend the folowing:

1) Diet. By that I mean trying to reduce your consumption of simple carbohydrates & refined sugars. Instead focus more on lean protens(fish, chicken, turkey, lean steak).
Simple carbohrdrates are one of the main causes for obesity. Sugars in general raise insulin levels in the blood, which then leads to higher bodyfat. Even foods such as pasta rapidly break down into sugars in the body. So basicaly eat a moderate protein, moderate carbohydrats diet. Also don't forget about fat. Try to avoid saturated fats and instead choose monounsaturated fats such as olive oil. Also omega 3 fatty acids(found in salmon and other fatty fishes) are very important in your body. They even act as an anti inflamatory agent in your body Try to limit your total fat consumption, but remember ou do need fat in your diet. Very lowfat diets can also cause low testosterone levels.

2) Exercise.   If you don't want to build alot of muscle, do a circuit training type routine. Move from one exercise to another with little or no rest in between. That keeps your heart rate up and burns fat.
Cardiovascular exersize is also needed to burn fat. Studies show you burn far greater fat buy doing cardio first thing in the morning on an empty stomach verses later in the day after you have eaten. Try to train with weights 3 days a week on non consecutive days. Do cardio either immediatly after your workout, or first thing in the morning.

3) Rest.   It is very important that you get 7-8 hours of sleep every night. If you short change your body with sleep, your body will release alot of cortisol(catabolic hormone) wich breaks your body down. Also, try to keep stress levels as low as possible as that leads to cortisol release also.

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-John
99'RM300
Blackwood, N.J.


<p align=right>01-07-2000 :Edited
 

Guest

#8
Well, I weigh like 155 lbs. I would love to weigh like 165 lbs. What is the easiest way to gain weight. I have a really high matabolism (sp) and I can't gain any. I also want to get some more muscle, then make it all cut. So what would be the best weigh to get the muscles, then make them look good. I usually just eat what ever I can get my hands on and I never drink water. I would like to work out either mon. wed. and fri. or tue. and thur. whichever you think would be better. So what do you think would help me out? Thanks man...


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    -racerx
&nbsp;&nbsp;&nbsp;&nbsp; 99YZ125
&nbsp;&nbsp;&nbsp;&nbsp; West Virginia
 

JG

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#9
racerx,
     Follow the diet and rest advise that I already gave. Since you have a very high metabolism, you might benefit from eating whatever you get your hands on. Try to eat protein about 5 times per day though. This will insure your body is getting all the building blocks for the muscle that yo will be building.
    As for exercise, I recomend trianing 3 times per week(m,w,f).
Try this:   Monday-   Chest
                     bench press   3x 8-10
                     incline d-bell 3x 8-10
                     dips           3x8-10
    
                      Back
                     pulldown      3x8-10
                     d-bell row    3x8-10
                     barbell row    3x8-10
            Wedsday- Shoulders
                     mititary press 4x8-10
                     upright row    4x8-10
                     Arms
                     barbell curl  3x8-10
                     hammer curl   3x8-10
                     lying tricep
                     extension      3x8-10
                     pushdowns   3x8-10
            Friday-  Legs
                     Squats     4x10-12
                     leg ext    4x8-10
                     Stiff leaged
                     deadlift    4x8-10
                     Calves
                    standing raises 3x15-20
                    seated raises   3x15-20
      
    Every other day do sme kind of ab routine also. Do every set to failure in this workout (just make sure you thoroughly warm up by doing 2 or 3 light sets before you do your *working* sets). By going to faiure, I mean lift the weight until another rep is not possible.
After your workout, eat a high calorie meal(500-600 calories) and be sure to include about 30-40 grams of protein in that meal. Every other week, alter the repitions you do. So if you do 8-10 the first week, do 10-12 the next, then go back to 8-10 the following week

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-John
99'RM300
Blackwood, N.J.


<p align=right>01-07-2000 :Edited
 
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#10
thanks jg for the info ive never had trouble working out the diet thing is my big problem , im what you would call a junk food junkie i have tried many times to clean up my diet. even when it makes me feel better i have a hard time avoiding sweets especialy chocolate.
 
#11
Hey JG, Thanks a lot man. Sorry I didn't get back here sooner, but I had a busy weekend. Thanks for the list man, But what are the d-rows, and the barbell rows. Everything else I have heard of an know how to do, and thanks again man...


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    -racerx
&nbsp;&nbsp;&nbsp;&nbsp; 99YZ125
&nbsp;&nbsp;&nbsp;&nbsp; West Virginia
 

bbbom

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#12
Just a thought but, there are several magazines and books that Joe Weider puts out.&nbsp;&nbsp;Men's Fitness Mag seems to have some decent articles on proper training & techniques & motivation.

If you are going to join a gym, it doesn't hurt to hire a personal trainer just to start out and get the proper techniques down and keep your motivation up.&nbsp;&nbsp;You can usually get one for a reasonable fee. I see a lot of people in gyms I have belonged to do more harm than good by using too much weight and bad form.

Ivan, let us know how your program goes. How does it differ from JG's two bodyparts per session workout?
 
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#13
My workout may be changing soon.&nbsp;&nbsp;Go to http://www.mosquitonet.com/%7Emotosport/index.htm&nbsp;&nbsp;to see some of the info I am considering.

Right now I do a 3 day a week workout.&nbsp;&nbsp;I travel a good bit and usually only get 3 days free to workout.&nbsp;&nbsp;Lately it has been more but that can change easily.

I go to Gold's gym for all my workouts when in town and do 10 - 12 reps per set with only 30 - 40 seconds between sets.&nbsp;&nbsp;This is to keep my heart rate up.

I will vary it depending on how I feel but here is a brief synopsis.

I do chest and tri's on day one with 30 minute cardio on the eliptical trainer.

I do back and bi's on day two with 30 minute cardio.

I do legs on day three with 30 minute cardio.

If I have more time I will do a 45 minute to 1 hour cardio on day four.

Then I ride once on the weekend (a workout on its own).

This may all be changing soon.&nbsp;&nbsp;Keep in mind that I am new to working out but get my information from a friend who's fiance is an ACE certified trainer (Payday2 where are you when we need you?).

JG has overcome a lot to get in great shape so I would listen to him, he seems to know what he's talking about.&nbsp;&nbsp;Especially with the insulin thing.&nbsp;&nbsp;Cut back on soda's, drink more water and do a workout routine that matches what you have time for and what meets your goals.

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Ivan Liechty
A#1 Annoyance
'93 WR250
Spartanburg, SC
 
#14
OK, but what about all those weight gainer, and creatine, and all that good stuff out there on the market there is to take. Does any of that stuff actually work? I know I can't just sit on my butt and expect the muscles to come to me, unless I take steroids, but does it like help me out? Like what about vitimans? Or is it best to just stay away from all that stuff? Thanks guys!

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    -racerx
&nbsp;&nbsp;&nbsp;&nbsp; 99YZ125
&nbsp;&nbsp;&nbsp;&nbsp; West Virginia
 
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#15
Are there any good web sites out there than have free information on work-out plans?&nbsp;&nbsp;I am going to go ahead with a mountain biking plan (closest thing to dirt bikes and ATVs) from FitnessLink.com.&nbsp;&nbsp;A site dedicated to off-road racers would be helpful.