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On October 10 2011 09:34 sJarl wrote:Show nested quote +On October 10 2011 09:19 DoctorHelvetica wrote:
I really do not want to join a gym, I do not feel comfortable mowing the lawn outside if my neighbors are in the yard I can not even conceive of working out in front of other people especially as a beginner. All I want to do is lose fat. I don't want to get strong or build a lot of muscle. I want to be skinny. Nobody in the gym is there to judge you. Everyone is a beginner at some stage. Getting stronger is under no circumstances a bad thing just so we have that clear. Getting bigger / more muscular is in my opinion in the same category but that differs from people to people 
There are plenty of assholes at my gym who sit around making fun of people. Doesn't seem to be that way at smaller gyms tho.
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infinity21
Canada6683 Posts
On October 10 2011 13:14 Anabolicqt wrote:Show nested quote +On October 10 2011 09:34 sJarl wrote:On October 10 2011 09:19 DoctorHelvetica wrote:
I really do not want to join a gym, I do not feel comfortable mowing the lawn outside if my neighbors are in the yard I can not even conceive of working out in front of other people especially as a beginner. All I want to do is lose fat. I don't want to get strong or build a lot of muscle. I want to be skinny. Nobody in the gym is there to judge you. Everyone is a beginner at some stage. Getting stronger is under no circumstances a bad thing just so we have that clear. Getting bigger / more muscular is in my opinion in the same category but that differs from people to people There are plenty of assholes at my gym who sit around making fun of people. Doesn't seem to be that way at smaller gyms tho.
Wow really? I never ran into douchebags like that but then again I train at my university gym and it has a lot of hardcore people there.
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What do compression shorts do (in layman's terms)?
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Korea (South)2393 Posts
Sorry if this is a stupid question-
How do you get broader shoulders?
does it have anything to do with genetics? coz my friend is like the same height but weighs alot less (like 5-8kgs/13lbs?)but he has alot broader shoulders than me and he doesnt do any sports/weights/etc
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DoctorHelvetica, since you clearly are not comfortable with working out in a gym and mostly want to focus on cardio I think something like p90x might be okay for you. It's a very cardio focused training program, from the comfort of your own house. Since your diet has a calorie deficit you will never get that (semi)muscular physique they advertise with, also the program has an alternate option to make it even more towards cardio. Gaining a bit of muscle while you are trying to lose fat should help a ton, as muscle burns calories even when you are not working out. Once you reached the fat percentage you want then losing the extra muscles will be easy, simply don't use weights anymore 
There are other similar programs but as I said, I have no experience with any of them.
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South Africa4316 Posts
DrH, I had many of the same issues when I started exercising. I don't know why anything weightlifting is advertised using bodybuilders, but I was worried that if I started weightlifting, I'd start looking like they do.
After a week or two weightlifting, I realised that this is not the case. Firstly, you need to eat insane amounts of food to get that buff (absolute minimum 3500 calories). Secondly, you'll need to increase your strength by about ten times before you get that buff (which takes years of weightlifting). Finally, many bodybuilders get that big artificially. Your absolute maximum lean bodyweight (without steroids) is pretty low (mine is 98kgs). The bodybuilders that scare you see all weigh 120kg+. By eating at a deficit while weightlifting, you have basically no chance of bulking up
sJarl made a post the other day in the H&F thread, tracking his progress over two years (I hope you don't mind me posting them here sJarl!). Before (2009) and after (2011):
+ Show Spoiler +Before: ![[image loading]](http://i.imgur.com/vFnzN.jpg) Strength was well not good, could squat about 130kg for a max (managed a 100kg x 20 widowmaker though), bench about 75kg and deadlift 185kg. After: ![[image loading]](http://i.imgur.com/PfbzT.jpg)
Now just to point out, sJarl says his strength in the "before" wasn't good, but it will take you a good 3-6 months of pure weightlifting training to get there. The after photo is two years later, and he still doesn't look like a bodybuilder. My point is, don't worry about bulking up. Getting strong is hard work and takes a long time, but it's lots of fun. Bulking up is hard work, time consuming, and requires that you eat absurd amounts of food every day.
In a link someone else posted the other day:
Want to look like Tyler Durden? Then you need to build up some modest amount of muscle and then you need to lose fat, period. The muscle is best built with heavy weight training, not 15-25-rep set flyes followed by an hour in the pec deck machine. Your gut is best lost with a good diet, not "fat burning workouts"/tons of cardio/pump'n'tone crapola. All those will do is leave you under-muscle and weak.
I've hated exercise my whole life, but I'm really enjoying the weightlifting. For the first time in my life I'm actually looking forward to going to exercise and improving. Improvement is quantifiable, you have clear goals to work towards, you don't have to rush during the exercise, and while it can be quite painful at times, it's a really good kind of pain. I'm not saying you should do weightlifting, but I don't want you to write it off because of misconceptions.
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I actually started reading that blog with the quote you posted. Leangains or whatever? I just don't know that I can afford a squat rack and all that stuff I'd need and I don't wanna go to a gym. I think I'll stick with a lot of cardio/dieting and see where my body gets by next spring and if I'm not at least seeing big improvements I'll think about lifting if it's really a problem for me. Thanks for the advice. I know I wouldn't get big at all but even sJarl in his before looks a bit more muscular than I want to be.
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On October 10 2011 15:40 Release wrote:
What do compression shorts do (in layman's terms)?
Supposedly help venous return (return blood flow to the heart) so its more efficient. I haven't checked the studies recently but I think it maybe helps a percentage point or something during athletic activities (maybe).
On October 10 2011 17:19 jjhchsc2 wrote:
Sorry if this is a stupid question-
How do you get broader shoulders?
does it have anything to do with genetics? coz my friend is like the same height but weighs alot less (like 5-8kgs/13lbs?)but he has alot broader shoulders than me and he doesnt do any sports/weights/etc
Big lats, big delts, small waist
It's all about illusion
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On October 10 2011 20:43 DoctorHelvetica wrote:
I actually started reading that blog with the quote you posted. Leangains or whatever? I just don't know that I can afford a squat rack and all that stuff I'd need and I don't wanna go to a gym. I think I'll stick with a lot of cardio/dieting and see where my body gets by next spring and if I'm not at least seeing big improvements I'll think about lifting if it's really a problem for me. Thanks for the advice. I know I wouldn't get big at all but even sJarl in his before looks a bit more muscular than I want to be.
Well, that will work....
Just get on Paleo and cycle a lot and you'll get there.
I don't understand why you want to be that skinny though.
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South Africa4316 Posts
On October 10 2011 20:43 DoctorHelvetica wrote:
I actually started reading that blog with the quote you posted. Leangains or whatever? I just don't know that I can afford a squat rack and all that stuff I'd need and I don't wanna go to a gym. I think I'll stick with a lot of cardio/dieting and see where my body gets by next spring and if I'm not at least seeing big improvements I'll think about lifting if it's really a problem for me. Thanks for the advice. I know I wouldn't get big at all but even sJarl in his before looks a bit more muscular than I want to be.
If you read that article, then you know about fuckarounditis. If you do cardio/diet at home, make sure you follow a program that is known to work. There was a blog a while back of someone doing the p90x workout that Meat suggested, and the change over three months was fairly drastic with pretty much all excess fat being lost and some muscle being built.
Exercising without a plan is difficult. You work your ass off while the changes that occur are usually too small to notice. After a while you question if what you are doing is helping at all (especially if you're making it up as you go along). It's much easier to work with some plan, and know that the results will follow as long as you can complete the plan. For example, my current goal is to deadlift twice my bodyweight, my assumption being that I won't be able to pick up twice my own weight without having more muscle than I currently have. The nice thing for me is, as long as I eat reasonably healthily and keep making gains on the deadlift I don't really have to worry about things like bf% and bodyweight.
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On October 10 2011 20:43 DoctorHelvetica wrote:
I actually started reading that blog with the quote you posted. Leangains or whatever? I just don't know that I can afford a squat rack and all that stuff I'd need and I don't wanna go to a gym. I think I'll stick with a lot of cardio/dieting and see where my body gets by next spring and if I'm not at least seeing big improvements I'll think about lifting if it's really a problem for me. Thanks for the advice. I know I wouldn't get big at all but even sJarl in his before looks a bit more muscular than I want to be.
It's not like I walked like that into a gym for the first time in my life. I had been doing various sports 3-6 times per week for almost 10 years when that picture was taken.
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On October 11 2011 04:41 sJarl wrote:Show nested quote +On October 10 2011 20:43 DoctorHelvetica wrote:
I actually started reading that blog with the quote you posted. Leangains or whatever? I just don't know that I can afford a squat rack and all that stuff I'd need and I don't wanna go to a gym. I think I'll stick with a lot of cardio/dieting and see where my body gets by next spring and if I'm not at least seeing big improvements I'll think about lifting if it's really a problem for me. Thanks for the advice. I know I wouldn't get big at all but even sJarl in his before looks a bit more muscular than I want to be. It's not like I walked like that into a gym for the first time in my life. I had been doing various sports 3-6 times per week for almost 10 years when that picture was taken.
How much did you way in those pictures?
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I went from about 80 to 95kg. There is a newer pic in the main thread where I am 97kg.
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I'm on my second week of doing SL program, this morning I was randomly browsing 4chan and it turns out that you're not supposed to do squats in the Smith machine but I've been doing them there the whole time (mostly because the other squat racks are taken). How fucked am I? The maximum I've squatted so far is 125.
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On October 11 2011 13:45 vivaldi290 wrote:
I'm on my second week of doing SL program, this morning I was randomly browsing 4chan and it turns out that you're not supposed to do squats in the Smith machine but I've been doing them there the whole time (mostly because the other squat racks are taken). How fucked am I? The maximum I've squatted so far is 125.
Not much.
Just switch to the barbell... although you'll likely have to drop 30 or so lbs off your squat for now.
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Hi i've started going to the gym recently and when i do weights that involve using my shoulder blades they make a sort of clicking sound which is quite audible depending on how much i'm lifting does anyone know what might be causing it? and what i can do to help it?
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I looked over at the paleo diet and was wondering what kind of drinks other than water can I drink with meals? Can I drink juices and what not or should I strictly drink water if my goal is losing weight.
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On October 12 2011 10:24 One Student wrote:
I looked over at the paleo diet and was wondering what kind of drinks other than water can I drink with meals? Can I drink juices and what not or should I strictly drink water if my goal is losing weight.
If you're losing weight: water, tea and coffee.
Juice is just liquid sugar, so no matter what I would say you probably don't want to drink it.
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Hey guys,
I've recently started to do some weightlifting, namely deadlifts and squats. I think I have the technique figured out rather well for the deadlifts, just today I did 7 150kg singles, 2 140kg singles and ending with a 145kg single.
However, when I squat, I do it with terrible, terrible form, I think it's because I'm too inflexible. When watching "howto" videos on youtube, it's usually some kind of trainer showing, and they are flexible enough to do a proper squat, however, I can't even get my butt below my knees. So I need to work on my flexibility. Any tips on how I should do that?
For reference, I weigh about 110kgs (243lb) today, during spring I mostly bike, since I do a 300km bicycle ride each june (then I'm usually at around 100kg). Am 6 feet tall, and I do have a lot of fat on me (always have since I was 12-13 maybe). My primary goal now is to get strong first, and then we'll work on the leanness. I've been down to 93 kg (203lb), when I went to the gym a lot and did lots of different stuff like BodyCombat, lifting and cardio. However, I always felt my strength was lacking, so now after a really slacky summer, I'm going to change things around a bit.
Should I post this here or somewhere else? Post got a bit long...
TLDR; I can barely get my butt to my knees when I squat, so I do squats with terrible form. How do I increase flexibility? Also, I'm fat and going to try to get strong.
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EPT
