Hmm what should I be doing ?
Discussion
Well been going to the gym last few months.
Don't really have an interest in body building just getting it to look reasonable good.
Do a selection of free weights, use all the machines in the weights gym, 3 sets of 10 of each machine at increasing weight, 60 sit ups in sets of 20, medicine ball work etc, mainly running in the cardio room 5k 30 min or if busy 2 k 11 min followed by swim for a few lengths to stretch off.
Also doing a few ks on the bike each week around the local lanes / hills.
6` 1" around 12 stone 10-12 pounds so not overweight (under if anything), overall in good shape just the front torso which seems to be lacking, bit of belly not much and would like to see the pecs (moobs) moving up and firmer.
Friends talking about protein drinks etc but I am unsure I really need them and think its just a time thing before things move into place.
Diet pretty normal, usually Danish for breakfast, sandwich or pasta bowl with fruit and a packet of crisps for lunch, normal sort of tea (spag bol, salad, pasta, meat two veg etc) I like my diet and cant see anything really unhealthy with it and don't really want to change it.
What advice for a fella who just wants to be a bit trimmer / flatter round the belly and get the pecs up and firmer ? Not out of breath running (despite smoking) though the bike hills are harder.
Should I be adding a protein shake to the diet ? would I have to change the diet, should I be doing different exercise ? who knows, all very confusing to me, everyone seems to have different advice.
I'm thinking I should just keep doing what I'm doing and just be patient.
Cheers
TJ
Don't really have an interest in body building just getting it to look reasonable good.
Do a selection of free weights, use all the machines in the weights gym, 3 sets of 10 of each machine at increasing weight, 60 sit ups in sets of 20, medicine ball work etc, mainly running in the cardio room 5k 30 min or if busy 2 k 11 min followed by swim for a few lengths to stretch off.
Also doing a few ks on the bike each week around the local lanes / hills.
6` 1" around 12 stone 10-12 pounds so not overweight (under if anything), overall in good shape just the front torso which seems to be lacking, bit of belly not much and would like to see the pecs (moobs) moving up and firmer.
Friends talking about protein drinks etc but I am unsure I really need them and think its just a time thing before things move into place.
Diet pretty normal, usually Danish for breakfast, sandwich or pasta bowl with fruit and a packet of crisps for lunch, normal sort of tea (spag bol, salad, pasta, meat two veg etc) I like my diet and cant see anything really unhealthy with it and don't really want to change it.
What advice for a fella who just wants to be a bit trimmer / flatter round the belly and get the pecs up and firmer ? Not out of breath running (despite smoking) though the bike hills are harder.
Should I be adding a protein shake to the diet ? would I have to change the diet, should I be doing different exercise ? who knows, all very confusing to me, everyone seems to have different advice.
I'm thinking I should just keep doing what I'm doing and just be patient.
Cheers
TJ
Thought so, patience is the key maybe, only been 3-4 months in so will take stock towards the end of the year.
I have started to move up the weights slowly, don't want to injure myself by trying too big.
On the pec machine (not sure what the technical term is for these machines !) first 10 x 7 next 10 x 8 and finally set of reps 10 x 9 (presumed kg), I can do more but as I say trying to avoid damage and just work the muscles without too much stress.
Similar for other machines though some have different scale.
Arm machine (Bicep/triceps I think) 10 x 25 - 10 x 45 - 10 x 55
Pull down machine 10 x 6 just arms - 10 x 7 behind neck - 10 x 8 in front
Push machine (sit on chair push weights forward) same as pec 10 x 7 - 10 x 8 10 x 9
lift machine (sit on chair push weights up) same as pec 10 x 7 - 10 x 8 10 x 9
Then sit on floor and use machine pulling weights with arms towards chest but weights are higher 10 x 10 - 10 x 11 - 10 x 12.
Don't really use leg machines as run and bike.
Then use 12.5 kg free weights for arm lift and above head lift, 20 kg bar arm lift and 50-70 kg bench press set of 10 of each x 3 lots.
Interspersed with 3 x 20 sit ups on sloping seat, 2 x 20 5 kilo ball over head and back while sat on big rubber ball, 50 x left and right 5 kg ball with legs up and shoulders, 3 x 20 dips.
Sounds like a lot when you write it all down ! but takes about 30 - 40 mins.
As I say only really enjoy the running in the cardio room with 5k 30 min or 2k 11 min finished of with 10 - 20 lengths of small pool and sauna.
Mountain bike road ride different gradients from flat to steep up / down and varying from 6 - 10 miles. Though hoping to get a road bike as quite tough on the old mountain bike with the knobbly wheels.
Thanks for the help, think I'm heading in the right direction and will stick with it.
Cheers
TJ
I have started to move up the weights slowly, don't want to injure myself by trying too big.
On the pec machine (not sure what the technical term is for these machines !) first 10 x 7 next 10 x 8 and finally set of reps 10 x 9 (presumed kg), I can do more but as I say trying to avoid damage and just work the muscles without too much stress.
Similar for other machines though some have different scale.
Arm machine (Bicep/triceps I think) 10 x 25 - 10 x 45 - 10 x 55
Pull down machine 10 x 6 just arms - 10 x 7 behind neck - 10 x 8 in front
Push machine (sit on chair push weights forward) same as pec 10 x 7 - 10 x 8 10 x 9
lift machine (sit on chair push weights up) same as pec 10 x 7 - 10 x 8 10 x 9
Then sit on floor and use machine pulling weights with arms towards chest but weights are higher 10 x 10 - 10 x 11 - 10 x 12.
Don't really use leg machines as run and bike.
Then use 12.5 kg free weights for arm lift and above head lift, 20 kg bar arm lift and 50-70 kg bench press set of 10 of each x 3 lots.
Interspersed with 3 x 20 sit ups on sloping seat, 2 x 20 5 kilo ball over head and back while sat on big rubber ball, 50 x left and right 5 kg ball with legs up and shoulders, 3 x 20 dips.
Sounds like a lot when you write it all down ! but takes about 30 - 40 mins.
As I say only really enjoy the running in the cardio room with 5k 30 min or 2k 11 min finished of with 10 - 20 lengths of small pool and sauna.
Mountain bike road ride different gradients from flat to steep up / down and varying from 6 - 10 miles. Though hoping to get a road bike as quite tough on the old mountain bike with the knobbly wheels.
Thanks for the help, think I'm heading in the right direction and will stick with it.
Cheers
TJ
goldblum said:
If you want to lose weight you need to consume less calories than you use.It's really that simple.So forget the protein drinks.
No don't want to lose weight, as I said I'm 6'1" and 12 stone 10-12 pounds.Just wanted to flatten the stomach and firm up the pecs (man boobs) and get a bit fitter.
Its bulking up I suppose you could call it which is were the protein drink is supposed to come in.
Cheers
TJ
A couple of things I'd recommend, but I'm no expert:
Try interval training instead of constant cardio. That is, jog for a minute or two, then flat out sprint for as long as you can, then walk, sprint, jog, sprint, walk etc. High Intensity Interval Training is best for cutting fat.
I can't remember the proper term, but when you are doing free weights do your last set, and then immediately move to a different exercise that works the same muscle groups to failure. For example, I would do four sets of bench press and then immediately do press-ups until my chest feels like it's about to rip open. You will feel like dying, but the results are worth it.
And stretching, plenty of stretching afterwards.
Try interval training instead of constant cardio. That is, jog for a minute or two, then flat out sprint for as long as you can, then walk, sprint, jog, sprint, walk etc. High Intensity Interval Training is best for cutting fat.
I can't remember the proper term, but when you are doing free weights do your last set, and then immediately move to a different exercise that works the same muscle groups to failure. For example, I would do four sets of bench press and then immediately do press-ups until my chest feels like it's about to rip open. You will feel like dying, but the results are worth it.
And stretching, plenty of stretching afterwards.
d. I used to feel like killing my PT when he made me do them.It's all good advice.Interval training is particularly good for weightloss.But I meant 4x8.That's it.Yep,supersets are fine.But on a normal set day JUST do 4 sets of 8 for whatever bodypart.For instance Smartypants suggested chest + tris.So that would be 4x8 bench press,4x8 pressdowns.And while you're building strength that's enough.
goldblum said:
It's all good advice.Interval training is particularly good for weightloss.But I meant 4x8.That's it.Yep,supersets are fine.But on a normal set day JUST do 4 sets of 8 for whatever bodypart.For instance Smartypants suggested chest + tris.So that would be 4x8 bench press,4x8 pressdowns.And while you're building strength that's enough.
Let's not confuse weight loss with fat loss. HIIT will help burn fat, but if the OP is combining that with a weight-lifting routine and suitable diet then he's likely to gain weight through muscle.TJD2003 said:
Thought so, patience is the key maybe, only been 3-4 months in so will take stock towards the end of the year.
I have started to move up the weights slowly, don't want to injure myself by trying too big.
On the pec machine (not sure what the technical term is for these machines !) first 10 x 7 next 10 x 8 and finally set of reps 10 x 9 (presumed kg), I can do more but as I say trying to avoid damage and just work the muscles without too much stress.
Similar for other machines though some have different scale.
Arm machine (Bicep/triceps I think) 10 x 25 - 10 x 45 - 10 x 55
Pull down machine 10 x 6 just arms - 10 x 7 behind neck - 10 x 8 in front
Push machine (sit on chair push weights forward) same as pec 10 x 7 - 10 x 8 10 x 9
lift machine (sit on chair push weights up) same as pec 10 x 7 - 10 x 8 10 x 9
Then sit on floor and use machine pulling weights with arms towards chest but weights are higher 10 x 10 - 10 x 11 - 10 x 12.
Don't really use leg machines as run and bike.
Then use 12.5 kg free weights for arm lift and above head lift, 20 kg bar arm lift and 50-70 kg bench press set of 10 of each x 3 lots.
Interspersed with 3 x 20 sit ups on sloping seat, 2 x 20 5 kilo ball over head and back while sat on big rubber ball, 50 x left and right 5 kg ball with legs up and shoulders, 3 x 20 dips.
Sounds like a lot when you write it all down ! but takes about 30 - 40 mins.
As I say only really enjoy the running in the cardio room with 5k 30 min or 2k 11 min finished of with 10 - 20 lengths of small pool and sauna.
Mountain bike road ride different gradients from flat to steep up / down and varying from 6 - 10 miles. Though hoping to get a road bike as quite tough on the old mountain bike with the knobbly wheels.
Thanks for the help, think I'm heading in the right direction and will stick with it.
Cheers
TJ
Might be worth learning the names of the exercises for future advice - not really necessary, but if you can say Shoulder press instead of lift machine (for example), it'll be easier to understand which exercise you're referring to. I have started to move up the weights slowly, don't want to injure myself by trying too big.
On the pec machine (not sure what the technical term is for these machines !) first 10 x 7 next 10 x 8 and finally set of reps 10 x 9 (presumed kg), I can do more but as I say trying to avoid damage and just work the muscles without too much stress.
Similar for other machines though some have different scale.
Arm machine (Bicep/triceps I think) 10 x 25 - 10 x 45 - 10 x 55
Pull down machine 10 x 6 just arms - 10 x 7 behind neck - 10 x 8 in front
Push machine (sit on chair push weights forward) same as pec 10 x 7 - 10 x 8 10 x 9
lift machine (sit on chair push weights up) same as pec 10 x 7 - 10 x 8 10 x 9
Then sit on floor and use machine pulling weights with arms towards chest but weights are higher 10 x 10 - 10 x 11 - 10 x 12.
Don't really use leg machines as run and bike.
Then use 12.5 kg free weights for arm lift and above head lift, 20 kg bar arm lift and 50-70 kg bench press set of 10 of each x 3 lots.
Interspersed with 3 x 20 sit ups on sloping seat, 2 x 20 5 kilo ball over head and back while sat on big rubber ball, 50 x left and right 5 kg ball with legs up and shoulders, 3 x 20 dips.
Sounds like a lot when you write it all down ! but takes about 30 - 40 mins.
As I say only really enjoy the running in the cardio room with 5k 30 min or 2k 11 min finished of with 10 - 20 lengths of small pool and sauna.
Mountain bike road ride different gradients from flat to steep up / down and varying from 6 - 10 miles. Though hoping to get a road bike as quite tough on the old mountain bike with the knobbly wheels.
Thanks for the help, think I'm heading in the right direction and will stick with it.
Cheers
TJ
And not to criticize, I realise everyone is different, but your weights seem somewhat low and out of proportion to your arm machine (Bench press?). Are you pushing the others hard enough? - I found when I started that I was capable of far more than I thought on most lifts, I just wasn't willing to keep trying to improve them because I thought the lower weights had been 'hard enough'.
Meoricin said:
Might be worth learning the names of the exercises for future advice - not really necessary, but if you can say Shoulder press instead of lift machine (for example), it'll be easier to understand which exercise you're referring to.
And not to criticize, I realise everyone is different, but your weights seem somewhat low and out of proportion to your arm machine (Bench press?). Are you pushing the others hard enough? - I found when I started that I was capable of far more than I thought on most lifts, I just wasn't willing to keep trying to improve them because I thought the lower weights had been 'hard enough'.
im assuming he's quoted what is written on the different machines. sounds like some are written in Kg but others are just numbered plates i.e. 10x55 is 10 reps at 55kg whereas 10x7 is 10 reps of plate 7..? i know some of the machines at my gym are like this.And not to criticize, I realise everyone is different, but your weights seem somewhat low and out of proportion to your arm machine (Bench press?). Are you pushing the others hard enough? - I found when I started that I was capable of far more than I thought on most lifts, I just wasn't willing to keep trying to improve them because I thought the lower weights had been 'hard enough'.
personally if i were in the OP's position id split it into a cut and a bulk. if he's got a bit of a belly to lose, do that first. as much cardio as possible, mix of intervals and steady state. keep weights steady but dont push them too hard. 500cal deficit a day etc..
then add a few more calories and start pushing the weights in sets of 8 yadda yadda but keep up with the cardio to keep the gains lean
Personally I would say drop the machines. IMO they do more harm than good.
Free weights generally better, as said above improves form, this is very important as a beginner you will need good form in 18months time when your training like an animal.
For burning calories. It's simple physics.
Force*Distance=Work
If you can only go 2-3 times a week, focus on big muscle groups.
Day1 Chest
Day2 Legs
Day3 Back
Aim for big weight (keeping good form) on all these exercises, by using compound exercises (more than one muscle group).
Try to use exercises that have a large range of motion. Snatch and press (olympic stuff, weight from the floor and press above head)
Most importantly you can lift more than your think and you can do that extra rep.
Hope this helps
Any more information happy to help
Free weights generally better, as said above improves form, this is very important as a beginner you will need good form in 18months time when your training like an animal.
For burning calories. It's simple physics.
Force*Distance=Work
If you can only go 2-3 times a week, focus on big muscle groups.
Day1 Chest
Day2 Legs
Day3 Back
Aim for big weight (keeping good form) on all these exercises, by using compound exercises (more than one muscle group).
Try to use exercises that have a large range of motion. Snatch and press (olympic stuff, weight from the floor and press above head)
Most importantly you can lift more than your think and you can do that extra rep.
Hope this helps
Any more information happy to help
Thanks for all the advice.
I'm not really looking to push myself to the limit just tone up.
I could proberbly do more weight on the resistance machines but I am a little concerned about damaging myself, cant take time of work as I work for myself so reducing risk of injury is a priority.
As said above some machines say weight on some just have a number on the plate, I am sure they are higher in weight than the number they display or Im just weaker than I thought.
I'm comfertable around 50 - 60 kg on the bench press with 70 kg being my upper limit, they have an excellent apparatus which holds the bar in a slot so you are lifting up and down and can hook it on when you are done.
I'll look at doing 4 x 8 instead of 3 x 10 and a few other good pointers here, sure Ill pick up the names of the machines as I go on and look more to using free weights than resistance machines.
Cheers
TJ
I'm not really looking to push myself to the limit just tone up.
I could proberbly do more weight on the resistance machines but I am a little concerned about damaging myself, cant take time of work as I work for myself so reducing risk of injury is a priority.
As said above some machines say weight on some just have a number on the plate, I am sure they are higher in weight than the number they display or Im just weaker than I thought.
I'm comfertable around 50 - 60 kg on the bench press with 70 kg being my upper limit, they have an excellent apparatus which holds the bar in a slot so you are lifting up and down and can hook it on when you are done.
I'll look at doing 4 x 8 instead of 3 x 10 and a few other good pointers here, sure Ill pick up the names of the machines as I go on and look more to using free weights than resistance machines.
Cheers
TJ
Meoricin said:
Might be worth learning the names of the exercises for future advice - not really necessary, but if you can say Shoulder press instead of lift machine (for example), it'll be easier to understand which exercise you're referring to.
And not to criticize, I realise everyone is different, but your weights seem somewhat low and out of proportion to your arm machine (Bench press?). Are you pushing the others hard enough? - I found when I started that I was capable of far more than I thought on most lifts, I just wasn't willing to keep trying to improve them because I thought the lower weights had been 'hard enough'.
Arm press is not Bench press, its a resistance machine which you sit at, has a padded area in front which you lay the top of your arms on and then you pull the bar attached by pully to the weights up towards you into a 90 degree position. (would be easier if I knew the name of it yes).And not to criticize, I realise everyone is different, but your weights seem somewhat low and out of proportion to your arm machine (Bench press?). Are you pushing the others hard enough? - I found when I started that I was capable of far more than I thought on most lifts, I just wasn't willing to keep trying to improve them because I thought the lower weights had been 'hard enough'.
Looks a litle like this.
http://www.gymratz.co.uk/bodysolid-gcbt380
You are right I am proberbly capable of higher but am concernd not to go to quick and damage my self.
Cheers
TJ
TJD2003 said:
Thanks for all the advice.
I'm not really looking to push myself to the limit just tone up.
I could proberbly do more weight on the resistance machines but I am a little concerned about damaging myself, cant take time of work as I work for myself so reducing risk of injury is a priority.
As said above some machines say weight on some just have a number on the plate, I am sure they are higher in weight than the number they display or Im just weaker than I thought.
I'm comfertable around 50 - 60 kg on the bench press with 70 kg being my upper limit, they have an excellent apparatus which holds the bar in a slot so you are lifting up and down and can hook it on when you are done.
I'll look at doing 4 x 8 instead of 3 x 10 and a few other good pointers here, sure Ill pick up the names of the machines as I go on and look more to using free weights than resistance machines.
Cheers
TJ
Smith machine.I'm not really looking to push myself to the limit just tone up.
I could proberbly do more weight on the resistance machines but I am a little concerned about damaging myself, cant take time of work as I work for myself so reducing risk of injury is a priority.
As said above some machines say weight on some just have a number on the plate, I am sure they are higher in weight than the number they display or Im just weaker than I thought.
I'm comfertable around 50 - 60 kg on the bench press with 70 kg being my upper limit, they have an excellent apparatus which holds the bar in a slot so you are lifting up and down and can hook it on when you are done.
I'll look at doing 4 x 8 instead of 3 x 10 and a few other good pointers here, sure Ill pick up the names of the machines as I go on and look more to using free weights than resistance machines.
Cheers
TJ
If it is injury you are worried about, using free weights all the time but start off with less weight will reduce the risk of injuries due to you working more muscles to keep the weight steady and using good form. Also the machines are a setup for the average person, so the movement might be good for one person hitting the targtted muscles where as for someone taller or wider they could be doing more harm than good.
Anyway good luck with it.
All the best
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