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Workout/Staying in Shape Thread

526K views 6K replies 634 participants last post by  Nostalgia 
#1 ·
Thought I would bring this thread back, has died many times before but hopefully we can keep it going this time. Basically discuss anything to do with working out, weight lifting, body building, dieting, etc. Feel free to give people tips, ask and answer questions, whatever you guys want.

I started pretty recently myself. Never did anything up until I was like 18 as I was always playing high school sports so never had to worry about getting out of shape. Started doing casually since then and now been going hard for the past 4 months about. I am stronger in virtually every area now, stuff is starting to take shape and I am pretty damn happy with the results.

Goal now is to bulk up, which is tougher then it sounds :$
 
#2,085 ·
It's rough, with all the advice online. Personally, I've found lowering my protein and uping my carbs (still in a 500 calorie) deficit produced muscle.

I'l add that protein isn't linked to fat storage. Unless your fat intake is 0% I wouldn't think your intake is too inadequate.
 
#2,089 ·
Standing rows, cleans and presses?

If you want to isolate and work on one muscle group, isometrics is the way to go.
yep, upright rows. Maybe, if you're dangerous, behind the head pull ups. It can be bad, but I think correct form they're good for a lot of stuff. also, lateral deltoid helps. Even just sitting on an incline bench and holding the bar straight out, lifting it up and down while locking your arms is great for shoulders and even traps.
 
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#2,091 ·
Yeah. I hate rest days or having to avoid an injured muscle. I busted up my left shin and dead lifting with the bar so close to my shin) was a complete bitch for a month.

Dont forget your Hammies, especially if you're a girl
 
#2,095 ·
I'm fairly overweight and I'm looking for a regime that will get me into shape without excessive dieting.

I have my own home gym that has a treadmill, a bicycle, a standard weight set with a few different options and a bench. I usually do 12-14 minutes of jogging, then move to some incline fast paced walking, then once I'm tired from that I do shoulders, 3 reps of about 11-12 on a weight level that pushes me to the limit. I do a few leg lifts (or whatever they're called, about 3 reps of 10 - I have bad knees hopefully this will strengthen this). After that I do around 70-80 odd ab crunches. Am I doing a workout that will help me to shed some kilos? I have been slightly watching what I've been eating, and will probably be able to do a workout nearly everyday, if not every 2 days. Should I add anything in for fast weight loss? Perhaps do some more weights?
 
#2,099 ·
Take it from me bud, I was overweight from the age of 8. No lie. Then by the time I was about 11 or 12 I just started to lose weight- a lot of it. How? Just dieting. I cut the shit out. I never lifted a finger (unless pressing the x button repeatedly on my PS2 counts) and I lost a ton of weight.

I still had some fat around my stomach and well shit, man boobs but by the time I was 15 I started exercising regularly and now I'm a skinny fuck.
 
#2,107 ·
6 feet 4 inches (193 cm's) and around 106-107 kilograms (not sure what that translates into as pounds). I eat and drink alot throughout an average day. I can cut out a lot of things but eating whatever dinner is put on the table is something I will have to to do. I drink a lot of soft drink.

Take it from me bud, I was overweight from the age of 8. No lie. Then by the time I was about 11 or 12 I just started to lose weight- a lot of it. How? Just dieting. I cut the shit out. I never lifted a finger (unless pressing the x button repeatedly on my PS2 counts) and I lost a ton of weight.

I still had some fat around my stomach and well shit, man boobs but by the time I was 15 I started exercising regularly and now I'm a skinny fuck.
I lost weight through puberty aswell, I got tall and it sorta thinned me out. I'm still looking better than I used to be, only because of puberty but can feel myself slowly putting weight back on.

Used to have a lot of comments about how much weight I lost, now they're gone. So yeah. I'd like to focus on cardio, because I've never been big on lifting, but I will do some lifting aswell because I have the equipment in my garage. Any good excercises? I'd particularly like to lose belly fat, as I have a gut.
 
#2,097 ·
I'm 5'10, 150 pounds, more on the chubbier side with some puppy fat. Looking to lose the fat and tone up a little bit but in terms of the exercise, I'm not sure what order to do the things in. I'm not bothered about my weight as a number it's more my appearance, so if I stay the same weight but it's weight from muscle, that's no problem.

But yeah, the question; do I lose the fat with a lot of cardio and basic weight loss exercises AND then do the weights to bulk up, or vice versa? Or would it be best to do alternating workouts (monday = weight loss, tuesday = muscle gain, wednesday = weight loss etc.)? Obviously I'm going to be improving my diet, I've got that sorted and I know what I'm doing, it's the exercise I'm asking about.
 
#2,103 ·
So I'm leaving for Canada in the next three weeks and I'll be on vacation for two months. I would not have access to any weights (I'm not going to expense my relatives with it for just two months). I've only seriously started to lift weight over the last 3 months and while I have managed to get some sort of noticeable gains particularly in my chest, back and legs and triceps. Biceps are fucked up though. They don't seem like growing at all. Then again, it's only been 3 months and like I said the gains I have made thus far are (obviously) nothing too dramatic.

Anyway, what to do for the next two months? Will resistance bands help in maintenance? What about bodyweight exercises such as push ups? Also what foods to stay away from?
 
#2,105 ·
Anyway, what to do for the next two months? Will resistance bands help in maintenance? What about bodyweight exercises such as push ups? Also what foods to stay away from?
if it's what you got, yes. You might lose some size, but regaining 3 months of work after 2 months of proper maintenance shouldn't be impossible by any means.

Foods to stay away from? lol.

pizza
nachos
fried chicken
beer/alcohol
sugary shit
ice cream
2000 g steaks
pizza


but of course in moderation, you can eat pizza. Shit I manage a dominoe's pizza and have access to whatever I want from them for free but I manage to stay in pretty decent shape. Wish I had cuts like Morrison, but someday. just remember to have a limit of how much you'll eat, and a limit of how little you'll exercise. It's tougher to injure yourself doing body weight exercises (I find).
 
#2,106 ·
I just started training again after a long absence. ATM I'm doing 15 minutes on the treadmill followed by a stretch, then lat pulldown, chest press and bicep curls, then lunges, squats and pushups. . 3 sets of each. Then I do stomach crunches and to end prone hold for at least 30 seconds. Then go for a swim and go home and have a protein shake and some fruit.
 
#2,109 ·
Watched my intake today. All I ate was an apple, a banana, 3 pieces of toast and meatballs with rice for dinner. The odd biscuit or two in between.

Ran around 7 minutes high intensity on the treadmill. Knees got sore so I moved on to shoulders, biceps and did some bike work/took my dog for a walk.

Any particular exercises that are good for the loss of belly fat? Anything else I should work on? Planning on doing more ab work in the next few gym sessions.
 
#2,110 ·
You can't isolate fat-reduction to one part of the body. Calories used per day - calories consumed per day will reduce fat from your body depending on your genetic spread. Unfortunately that means that the fat from your belly might be the last bit to go.

That food-spread seems extremely low for someone of your size. Keep doing cardio like running and biking, while monitoring your consumption. You can give in to temptation from time to time, just try not to binge too much.
 
#2,117 ·
gym setting or not?

In the gym i love rowing machines, and boxing. At home i perfer cycling, boxing and skipping.

I'm not the type of person to just go out and run for 45 mins and be done. I prefer setting myself goals and challenges and switching it up so i don't get bored. So right now its 1km row, 1km bike, 1km cross trainer or 500m row under 2 mins, followed by 1km bike in under 2:30, 1km run in under 5:30.
 
#2,123 ·
I meant I was taking in a horribly high ratio of protein to my body weight, and then very little carbs. So I upped my carbs and lowered my protein.

I was in a 50/35/12 (C/P/F) zone instead of 10/80/10 (C/P/F) ratio. But that's because I was doing that stupid low carb fad. I should of explained better. I ended losing weight because I cleaned up my diet.
 
#2,119 ·
Going to sound a little random, but which is the better beer to have when working out? I enjoy a good brewski but I know some a lot more fattening then others, and given my social life I can't exactly say no to a good beer with friends! So being realistic I just want to lose the beer belly and it is going down, through my intense work out, but I want to keep it down!

MKC.
 
#2,120 ·
No such thing as a 'fattening' beer. If it fits into your calorie plan and you're meeting your daily macros then it's fine.
 
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