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So, today i complete the first month i got to gym. 4 days a week. My current workout session is:
15 minutes on bycicle
15 mins on this
100 of this :
i do this the 4 days i go to gym
And i work out bicep, tricep, back, chest and shoulders. 3 excercises of arms, 5 of chest and 4 of back. I do bicep and tricep one day, chest and back the next, and shoulder and legs the 3rd. on the fourth day i do 2 excercises of all muscles.
So if you've worked out your body. Aprox how much did it take for you to get your muscles in shape? Im aming for the 4th-5th month to have mine like that. Is that an accurate goal, or should i work out more time?
 
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6 weeks. I played basketball for 45 minutes, did 50 push-ups, 50 sit-ups afterwards everyday and I got extremely skinny and toned.
My workout won't really get me buff though =P
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iNcontroL
USA29055 Posts
Do at least 45 on the bike and 45 on the stepmaster if you want any kind of real results o-O Low impact on joints at the cost of low pulse increase/aerobic workout. Situps are good but they recommend doing alternatives because the posture/hands behind the head put you at a slight risk of injury. I suggest working with a weighted "ball" or even plates themselves. Do fewer reps but with legs/upper back up and tweak the torso left/right with the weight. Targets the core and with the weight you build the muscles faster/more defined.
For the guys going for a 6 pack its a huge issue with body fat. You can weigh 115 lbs have no strength in your core and look "ripped" with a nice stomach. Or you can (like me) weigh a lot more and have an extremely powerful core with no definition showing through (my biggest project atm, no pun intended  ). Increasing the aerobic workouts with the bike/stepmaster will show AS MUCH if not more results when supplemented with a weighted core workout.
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I've never worked out for the sake of working out or getting buff - I've done it to get toned, which like iNc said has a lot to do with body fat. My strength is sufficient in all muscle groups, but my midsection has this stubborn layer of fat that prevents me from having a decent pack. I wanted to do something about this, but I am too attached to my fatty diet to change it, so in the end I might get a little improvement but not much most likely. My work out is pretty standard, start with cardio, then do 2 muscle groups, end with cardio. 3 combinations of muscle groups, 1 for each day (like legs, chest and bi, back and tri). 5 workouts for each muscle group. For cardio I do 20 minute runs: 3.5 minutes at 6 mph, 1.5 minutes at 8 mph x 4.
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Abs are made in the kitchen not the gym
Included in the spoiler is my personal diet that I used last year (from sept to feb) to build a good base. Started at around 180 lbs and eventually worked my way up to 195 lbs (credit a few lbs to water weight though).
As long as you eat right and exercise regularly (3-4x a week) I'm sure anyone can build a decent body over time.
+ Show Spoiler +MEAL#1
1 scoop 100% whey protein + glutamine shake
2 cups of 1% milk
Handful of almonds (14g)
1 multivitamin
Cals - 541
F - 14g
C - 29g
P - 44g
MEAL#2
1 multigrain turkey breast sandwich (2 pcs of turkey breast)
1 multigrain pb sandwich (1 tbsp of natural pb)
1 tbsp of natural pb
1 vitamin B-complex tablet
2 fish oil capsules
Cals - 580
F - 20g
C - 75g
P - 30g
** LIFTING / CARDIO SESSION **
MEAL#3
2 scoops 100% whey protein + glutamine shake
2 cups of 1% milk
1 large banana
Cals - 570
F - 10g
C - 56g
P - 65g
MEAL#4
1 can of tuna
1 multigrain pb sandwich (1 tbsp of natural pb)
2 fish oil capsules
Cals - 420
F - 11g
C - 37g
P - 43g
MEAL#5
8oz boneless skinless chicken breast
1 tbsp of natural pb
Cals - 324
F - 11g
C - 3g
P - 50g
MEAL#6
6 whole eggs (scrambled)
2 cups of 1% milk
1 vitamin B-complex tablet
2 fish oil capsules
Cals - 640
F - 35g
C - 24g
P - 54g
MEAL#7 (before bed)
1 cup of 1% cottage cheese
2 tbsp of natural pb
Cals - 370
F - 16g
C - 20g
P - 36g
TOTAL:
Cals - 3325
Fat - 117g
Carbohydrates - 244g
Protein - 322g
17/36/47 ratio
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wow, that's a lot of food (at least that's what it looks like).
I don't think I can eat that much flavourless shit everyday for a long period of time.
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You should do at least an hour of cardio (running, bike, treadmill, etc) if you want to see good results.
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You won't see good results without a good diet. Without a proper diet, you're wasting your time. I used to get frustrated that I couldn't gain weight, but it was because my diet sucked. In the past few months I've gained 16 lbs, body fat is still 7-8%.
If you have high body fat % you will need to do more cardio. Low bf% = definition, even with not much muscle. If you already have low bf%, you don't need to focus that much on cardio.
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nortorius is right about the abs. to have a six-pack means you need to have low bodyfat. doing a hundred crunches might help with your endurance in doing crunches if it doesnt ruin your abs, but nothings going to show if you dont eat right.
myself, i alternate between 1] chest and biceps 2]shoulders and back, and do squats every day i work out. you should drop that 4th day and just work your 3 days into a rotation, so that you give each muscle group the proper amount of time to rest.
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United States22883 Posts
Don't get obsessed with your abs/chest/biceps like most people are. Back/triceps are more important groups for every day use and overdoing chest can cause shoulder problems.
I think that's a pretty good mark to start seeing change. It'll take a while for your brain to relearn what muscles you're using and you'll gain some strength from that without gaining any size. After that, you'll slowly see yourself getting "harder" and bulkier.
Maybe give a day of rest in between day 3 and 4.
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Do you plan on getting lean or getting big? You won't be able to do both (maybe for the first month or two while you get newbie gains, but not after). Pick one and stick with it.
And make sure you eat accordingly. You won't slim down eating cheeseburgers and 3000 calories a day (unless you're a monster to begin with) and you won't get bigger skimpin out on food and having very little protein. Notorious had a nice workout for bulking. If that's what you wanna do, you need to figure out your basal metabolism and figure out your reccomended calories per day.
Also, do your running at the end of your workout.
And when you're lifting, don't be doing your arms on the first day. Those are smaller muscles and are involved in all upper body excercises. How can you expect to do chest exercises at 100% if your arms are beat from curls the day before?
go like this:
day 1: back
day 2: chest
day 3: legs
day 4: arms and shoulders
Youll be able to give 100% for everything. Would probably also be smart to stick an off day in the middle. Go for Mon, Tues, then off Then thurs, Fri.
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Oh, and start doing High Intensity Interval Training (HIIT, Google this  ) for cardio. It's basically sprints. Same amount of work in half the time, plus, your body doesnt go catabolic and start using muscles for energy (this is why you can't really slim down AND get big at the same time). Preventing your body from going catabolic means you gotta eat right.
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Btw, don't take Incontrols advice on working out too seriously
he has a good point with adding more bike/crosstrainer/stairmaster to your regimen since getting nice toned muscles is generally having some basic muscle to work with and then getting rid of body fat which makes the muscles show
Well, I work out alot, 5 times a week at the moment which I divide into 3 times lifting weights and 3 times spinning.
Supplements I use are creatine, whey protein (when cutting like now I only use whey protein). Whey is a much, it's really awesome and an easy way to get protein without having to eat ALOT of chicken/tuna or whatever
So it's like
Monday: Weights + spinning (Chest, abs)
Tuesday:Weights (Biceps, triceps)
Wedsneday: Spinning
Thursday: Weights (Back, shoulders, abs)
Friday: Spinning
It's very good to alternate days so that you don't lift weights and do cardio on the same day too often because your muscle will suffer alot from that and you will probably just end up skinny.
Follow this regimen and remember to eat healthy since it's ALL ABOUT kcal +/-
Btw your general question is so vague....it depends so much on whether a person thinks he/she is in shape and depending on what your body is like when you start working out.
I just don't work out to get a good body but rather I like to push myself to the limit physically and mentally working out, and with that comes a nice body.
Btw, many people who have good, nice bodies with muscle and definition usually have worked out for a couple of years cuz it's hard to get very good results faster than that if you don't follow a highly strict workout routine and eat fanatically healthy etc.
So you should lift for a year at first and see how you have developed cuz if you do alot of cardio and lift weights at the same time it won't do much muscle-wise but you will like I said earlier end up skinny and believe me girls don't like guys who are all skinny.
I assume you wanna look good for the summer, no? My advice is to only lift weights with the aim of gaining muscle fast, for like 2-3 months now and then keep on lifting heavy but add more cardio and eat less but always eat ALOT of protein.
This is called bulking and cutting
Also aim for around 10 sets for each muscle group when you work out. 5-6 is too a bit too little if you only work that muscle once a week.
Also lift heavy, 4-8 reps
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United States22883 Posts
Some of the most impressive athletes I've seen in the gym don't lift heavy. Personally, I don't know which is better, but I prefer light because I have much better control and form. I may be able to do 4-8 @ 120-140 on bench, but I'd rather do 15 solid @ 70-90 with perfect form and great range. Not to mention you have the option of simply lifting slower if you want to increase the work done, all without putting yourself at risk.
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Yeah light is definately better to use when your a beginner and want to learn properly how to do certain excercises
Of course you can get easily hurt if you lift heavy weights but if you know what you are doing in the gym (I have been gymming for about 8 years now btw) it's no problem
yeah I know many people don't lift that heavy but many ppl also mix it up, like going 4 weeks lifting heavy and probably failing some reps and then 4 weeks doing more reps and lifting less like you do Jibba
It's good to always use different machines/excersises because studies have shown that variety in a workout will benefit the specific muscle so switch routines every 1-2 months or so
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United States22883 Posts
It's good to always use different machines/excersises because studies have shown that variety in a workout will benefit the specific muscle so switch routines every 1-2 months or so Excellent point. I forgot to mention it before. After a couple months I usually switch my exercises around (same groups worked, obviously) for a couple of weeks and then go back to my normal routine. Right now I'm actually taking a break from lifting for a week, and I'll get back into it next week.
When you hit plateaus (and you definitely will), change can give your body a boost (even if it seems negative, such as my not lifting for a week.)
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Btw, it's my firm belief that anyone can get a really hot/good body if they invest enough time and use all of their willpower cuz god knows it's fucking tedious and hard to workout sometimes
Going to the gym that rainy day when you're tired and it's Friday, doing rushes on spinning bikes with taste of blood in your mouth and you know theres 30 minutes left....
etc etc
Discipline and will-power folks.
So, people who have fatter bodies and complain and are jealous of people with nice bodies should really get the fuck up and show everyone how it's done.
I became a bit fat when I was with my girlfriend a couple years ago...too comfortable u know with the good life and good food so when she broke up with me and moved in with another guy 2 weeks after (I still feel sad about this to this very day :/) I was like "FUCK THIS, I'm gonna make some serious changes in how I look"
And I did
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On February 02 2008 01:37 Jibba wrote:Show nested quote +It's good to always use different machines/excersises because studies have shown that variety in a workout will benefit the specific muscle so switch routines every 1-2 months or so Excellent point. I forgot to mention it before. After a couple months I usually switch my exercises around (same groups worked, obviously) for a couple of weeks and then go back to my normal routine. Right now I'm actually taking a break from lifting for a week, and I'll get back into it next week. When you hit plateaus (and you definitely will), change can give your body a boost (even if it seems negative, such as my not lifting for a week.)
Yeah it can work wonders mentally as well, you feel refreshed and curious to try out the new schedule.
Let's not lie here, lifting weights can be tedious and boring at times but the times when you feel like you are strong and have eaten well during the day and enjoy it always makes it worth it.
Plateaus are so annoying lol When you suddenly just can't gain anymore no matter how heavy you lift ....
The answer for me was creatine- monohydrate or w/e. haha I just thought to myself that it sounds like "cheating" but it definately helps you get over a plateau and gives you that extra little boost to do a few more reps which you couldn't have done otherwise
I gained so much when I took creatine for almost a month, great stuff
Btw it's good to take a week off from working out every now and then to let your body and mind replenish
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United States22883 Posts
Everyone can have a "solid" body, but I don't think everyone can have the "ideal" body. There really are different body types and a lean/tall person isn't going to become barrel chested, just like other people aren't ever going to look "sculpted." Fedor Emelianenko is a good example of that, despite being in amazing physical shape.
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I agree 100% some ppl just have genetically "good" looking muscle (a good example in males is chest, which can vary alot) and you can't shape your musle in any specific form
however anyone can look very good naked ;o
btw who is Fedor Em...whatever?
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