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Post by LuciaGTAVI on Sept 20, 2015 8:42:24 GMT 10
Why should you join the gym?
You want to feel better? You are not satisfied with your look? You just want to make more muscle? Or perhaps just remove the fat? You want to make improvements to your body? You want to live longer? Yes! Gym is the right place for all these answers. Joining the gym requires motivation at the beginning. (Right now i am your motivation Then it becomes a matter of discipline, persistence and hard work. That means how much can your brain take, not your body. The improvement speed lies on your hand, you want it fast? or slow? The question is, how much do you want it?! Now you will not have the same results as me, because each body is different than another, but part of gains and progress are your genes, self discipline, persistence, hard work & the matter of time.
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Post by Beefy Busch on Sept 20, 2015 13:44:49 GMT 10
Well Daaaaayyyuuuuuuuummmmm! You have the workout of a professional (At least it looks like that to me) I want a sexy ripped body too. (Worthy of a Chris Redfield cosplay) My workout is more basic at the moment. So I'll definitely have to refer to this when looking for new exercises and workout routines. Maybe can you message me this post if you get the chance? I been kinda bad lately in only getting 3 days a week lately and missing some exercises due to the schedule miss-calculations with getting reacquainted with graduate studies (Masters). I like to do 4 days a week generally with an hour to 1.5 hour sessions. Weekends my gym gets to crowded to focus properly and I can't seem to do 5 days in a row without get angsty. (Doesn't mean I won't try though and even aspire for 6 days in a row) I'm a super insecure and self-conscious person, so I frequently get distracted by other people which is something I need to work on. I make habit of going early in the mornings to avoid people. Some exercises I do need to work on my form, I've only after a few months actually grasped the notion of putting my ego down and lifting manageable weight even if it is as time only 10 lbs for the Front Dumbell raises. As for reps I leave a wider range depending on my energy levels or when I start doing shit form, which is no doubt every rep. The best advice I can give in general is "Drop the weight and ditch your ego and prioritize safety." I'm guilty of this to this day and had an incident back in Novemebr of 2013 where I was squatting 100lbs WITHOUT a squat rack at the time and I got the bar on to my shoulders in a struggling manner and when I was going on my 4th set, my body kinked out and the bar fell onto my head and I started to lose my balance and fell backwards into a machine behind me. Fortunately I didn't have any permanent injuries. So hopefully by posting this I can recognize that what I can only manage now in terms of weight now is irrelevant to me reaching my dreams in the long haul.
Chest and Shoulders
Decline Bench Press 4 x 8-12 reps Incline Dumbell Pres 4 x 8-12 reps Barbell Shoulder Press 4 x 8-12 reps Dumbell Shoulder Press 4 x 8-12 reps Dumbell Shrugs 4 x 8-12 reps Front Dumbell Raises 4 x 8-12 reps Lateral Dumbell Raises 4 x 8-12 reps Dumbell Bench Press 4 x 8-12 reps Arms x 2 a Week Seated Dumbell Tricep Extensions 4 x 8-12 reps Single Dumbell Skullcrushers 4 x 8-12 reps Hammer Curls 4 x 8-12 reps Seated Bicep Curls 4 x 8-12 reps Tricep Kickbacks 4 x 8-12 reps Barbell Curls 4 x 8-12 reps Legs and Back
Squats 4 x 6-12 reps ( Thinking of doing front squats for a change and Barbell Lunges) Lat Pulldown 4 x 8-12 reps Deadlifts (No doubt with shitty form) 4 x 8-12 reps (I don't trust that I'm doing the exercise right so I'll be replacing this with bent over rows) Leg Press (Machine) 4 x 8-12 reps Leg Extensions 4 x 8-12 reps Seated Cable Rows 4 x 8-12 reps As for diet, I just stick to eating more in general. (At 120 pounds-ish I can afford some weight gain) I'm not pigging out on junk food all day though. Clean Protein food all the way. Like my Eggs and Milk. I have the occasional cookie or salty snack every second day or so. I took Protein Powder in the past, but it wasn't the top notch quality stuff and the taste was awful so I think I'll stick to food for now. Cardio for me is pretty much squeezed in between my commutes and getting around campus, I mostly sprint for shits and giggles though. Anyway thanks for sharing. I'll definitely have to make some changes with my own workout. Feel free to make suggestions as you seem like a real expert. All the best!
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Post by LuciaGTAVI on Sept 20, 2015 20:14:31 GMT 10
Well Daaaaayyyuuuuuuuummmmm! You have the workout of a professional (At least it looks like that to me) I want a sexy ripped body too. (Worthy of a Chris Redfield cosplay) My workout is more basic at the moment. So I'll definitely have to refer to this when looking for new exercises and workout routines. Maybe can you message me this post if you get the chance? I been kinda bad lately in only getting 3 days a week lately and missing some exercises due to the schedule miss-calculations with getting reacquainted with graduate studies (Masters). I like to do 4 days a week generally with an hour to 1.5 hour sessions. Weekends my gym gets to crowded to focus properly and I can't seem to do 5 days in a row without get angsty. (Doesn't mean I won't try though and even aspire for 6 days in a row) I'm a super insecure and self-conscious person, so I frequently get distracted by other people which is something I need to work on. I make habit of going early in the mornings to avoid people. Some exercises I do need to work on my form, I've only after a few months actually grasped the notion of putting my ego down and lifting manageable weight even if it is as time only 10 lbs for the Front Dumbell raises. As for reps I leave a wider range depending on my energy levels or when I start doing shit form, which is no doubt every rep. The best advice I can give in general is "Drop the weight and ditch your ego and prioritize safety." I'm guilty of this to this day and had an incident back in Novemebr of 2013 where I was squatting 100lbs WITHOUT a squat rack at the time and I got the bar on to my shoulders in a struggling manner and when I was going on my 4th set, my body kinked out and the bar fell onto my head and I started to lose my balance and fell backwards into a machine behind me. Fortunately I didn't have any permanent injuries. So hopefully by posting this I can recognize that what I can only manage now in terms of weight now is irrelevant to me reaching my dreams in the long haul.
Chest and Shoulders
Decline Bench Press 4 x 8-12 reps Incline Dumbell Pres 4 x 8-12 reps Barbell Shoulder Press 4 x 8-12 reps Dumbell Shoulder Press 4 x 8-12 reps Dumbell Shrugs 4 x 8-12 reps Front Dumbell Raises 4 x 8-12 reps Lateral Dumbell Raises 4 x 8-12 reps Dumbell Bench Press 4 x 8-12 reps Arms x 2 a Week Seated Dumbell Tricep Extensions 4 x 8-12 reps Single Dumbell Skullcrushers 4 x 8-12 reps Hammer Curls 4 x 8-12 reps Seated Bicep Curls 4 x 8-12 reps Tricep Kickbacks 4 x 8-12 reps Barbell Curls 4 x 8-12 reps Legs and Back
Squats 4 x 6-12 reps ( Thinking of doing front squats for a change and Barbell Lunges) Lat Pulldown 4 x 8-12 reps Deadlifts (No doubt with shitty form) 4 x 8-12 reps (I don't trust that I'm doing the exercise right so I'll be replacing this with bent over rows) Leg Press (Machine) 4 x 8-12 reps Leg Extensions 4 x 8-12 reps Seated Cable Rows 4 x 8-12 reps As for diet, I just stick to eating more in general. (At 120 pounds-ish I can afford some weight gain) I'm not pigging out on junk food all day though. Clean Protein food all the way. Like my Eggs and Milk. I have the occasional cookie or salty snack every second day or so. I took Protein Powder in the past, but it wasn't the top notch quality stuff and the taste was awful so I think I'll stick to food for now. Cardio for me is pretty much squeezed in between my commutes and getting around campus, I mostly sprint for shits and giggles though. Anyway thanks for sharing. I'll definitely have to make some changes with my own workout. Feel free to make suggestions as you seem like a real expert. All the best! Thanks Well i have learned from Arnie. Countless videos and documentaries. I have a tip for you. Don't give a shit about others. Gym gets too crowded? What's the problem you keep talking to people or you wait for the bench to get free? Put some headphones on and stop talking to people. I'm telling you i'm usually a really funny guy, i can't be serious most of the time, I use sarcasm 95% of the day, but when i go to gym, boom there is a dark side of me serious as hell. The "Wolf" part of me when i eat pain for breakfast. Put some mad eyebrows on and squeeze those weights. You are there to gain not to talk or look at other people. also try to focus your mind on the muscle you are exercising. Lately as i said, i have decreased the intensity from 6 times to 4 times per week. I used to workout 3 hours max/day when i went 6 times/week. That's because i used to do 3 sets x 10 reps mostly. Now i work around 4 hours because i have increased reps and sets, and my body will have 24hrs tomorrow to fully regenerate. BTW i'm hitting Biceps, Forearms and Chest twice/week. In order to gain mass you must add weight. That's the most basic thing ever. Of course i go safe. If i see i'm struggling too hard i rest a bit. Always work my way up to the my limit. I don't want those bars to fall down in my head, or worse, some back injury. When that time of the month comes and i'm confident about it, i will increase the weight. If i CAN, i WILL. And people around me tell me to stop training so hard. That just makes me furious and makes me want to hit the gym harder every time. I'm impressed with myself because i am seeing some results right at this moment in such amount of time (a month and a half). I can't imagine to see myself in a couple of years. Don't worry if you are not seeing results. You just need to put a little more stress on it and you are still working those muscles under the layer of fat. Give time to your body. Another tip about the abs. Train them 4 times/week. They need to regenerate like every other muscle in order to grow. Try to do the exercises slow and steady. Like if you do a crunch, hold that crunch for 3 secs then decline. Tip for everyone else : Working out takes really a good amount of time. You have to put a lot of effort on it. I mean a lot till you sweat like a waterfall. But most important thing of all : Willpower. Do you have it? Can you keep going? And going and going and going and going? Motivation is needed only to start working out. then it's all about the willpower and persistence. If you start, you will never stop. If you stop you will get fat. Muscle mass will drop eventually and layers of fat will cover those shapes. So after you have build your desired muscle and you are ripped, don't push yourself anymore. Just keep yourself firm around 1-2 hours/workout and no more than 2-3 times/week. Unless ofcourse you want to push so hard you want to become a giant like Arnie there. ATM i am, and i will for at least the next couple of years. So you either start and never stop, or don't even bother joining in.
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Post by Beefy Busch on Sept 21, 2015 1:16:12 GMT 10
I have a tip for you. Don't give a shit about others. Gym gets too crowded? What's the problem you keep talking to people or you wait for the bench to get free? Put some headphones on and stop talking to people. Another tip about the abs. Train them 4 times/week. They need to regenerate like every other muscle in order to grow. Try to do the exercises slow and steady. Like if you do a crunch, hold that crunch for 3 secs then decline. Oh sorry I didn't mention how it's basically me seeing other people lift heavier or be in better shape and have more graceful form that corrode my motivation now and then. I have headphones on completely to ward off people who sit and chat all day. I mean if people approach me for needing a spotter okay. But yeah it's basically me comparing myself against other people (Which is a serious NO NO NO!) So yeah I crank my music and try to ignore those feelings, not always a guarantee though. I did train my core for a while, usually at home on the weekend so I'll have to get back into the swing of that. It usually consisted of: Planks - 4 x 30 seconds Bicycle Kicks 4 x 20 reps Leg Raises 4 x 20 reps So I'll implement a few more core exercises Thanks for the tips and damn if you're already a giant like Arnie (I'll defiantly ask you for tips and advice in the near future!) I'll try to tap into my inner Wolf and tell my insecurities to fuck off as I wanna make Gains!
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Post by LuciaGTAVI on Sept 21, 2015 2:03:11 GMT 10
I have a tip for you. Don't give a shit about others. Gym gets too crowded? What's the problem you keep talking to people or you wait for the bench to get free? Put some headphones on and stop talking to people. Another tip about the abs. Train them 4 times/week. They need to regenerate like every other muscle in order to grow. Try to do the exercises slow and steady. Like if you do a crunch, hold that crunch for 3 secs then decline. Oh sorry I didn't mention how it's basically me seeing other people lift heavier or be in better shape and have more graceful form that corrode my motivation now and then. I have headphones on completely to ward off people who sit and chat all day. I mean if people approach me for needing a spotter okay. But yeah it's basically me comparing myself against other people (Which is a serious NO NO NO!) So yeah I crank my music and try to ignore those feelings, not always a guarantee though. I did train my core for a while, usually at home on the weekend so I'll have to get back into the swing of that. It usually consisted of: Planks - 4 x 30 seconds Bicycle Kicks 4 x 20 reps Leg Raises 4 x 20 reps So I'll implement a few more core exercises Thanks for the tips and damn if you're already a giant like Arnie (I'll defiantly ask you for tips and advice in the near future!) I'll try to tap into my inner Wolf and tell my insecurities to fuck off as I wanna make Gains! Gym is the one true place where you can show your true strength. If you don't bite the iron with your teeth and bend the steel with your knees where else will you show your true potential? No i'm not a giant, but i'm pretty sure i plan on getting very close to one in the next couple of years. I know i can if i keep increasing those weights. For 3 months straight before joining the gym, i used to do a lot of reverse dips, pushups, chinups and crunches. They gave me no shape or whatsoever, but hell the strength was build up under the fat. What really gave me shape until i joined the gym was jogging. I've been jogging since 12 and i never stopped. Hey man don't worry, some have some nice genetics, i've seen people that do no exercise and have a 6pack naturally. Don't worry, give your body time. But hey, what's the point in having those muscles if you don't FEEL THE BURN.
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Post by Beefy Busch on Sept 21, 2015 2:56:00 GMT 10
Oh sorry I didn't mention how it's basically me seeing other people lift heavier or be in better shape and have more graceful form that corrode my motivation now and then. I have headphones on completely to ward off people who sit and chat all day. I mean if people approach me for needing a spotter okay. But yeah it's basically me comparing myself against other people (Which is a serious NO NO NO!) So yeah I crank my music and try to ignore those feelings, not always a guarantee though. I did train my core for a while, usually at home on the weekend so I'll have to get back into the swing of that. It usually consisted of: Planks - 4 x 30 seconds Bicycle Kicks 4 x 20 reps Leg Raises 4 x 20 reps So I'll implement a few more core exercises Thanks for the tips and damn if you're already a giant like Arnie (I'll defiantly ask you for tips and advice in the near future!) I'll try to tap into my inner Wolf and tell my insecurities to fuck off as I wanna make Gains! Gym is the one true place where you can show your true strength. If you don't bite the iron with your teeth and bend the steel with your knees where else will you show your true potential? No i'm not a giant, but i'm pretty sure i plan on getting very close to one in the next couple of years. I know i can if i keep increasing those weights. For 3 months straight before joining the gym, i used to do a lot of reverse dips, pushups, chinups and crunches. They gave me no shape or whatsoever, but hell the strength was build up under the fat. What really gave me shape until i joined the gym was jogging. I've been jogging since 12 and i never stopped. Hey man don't worry, some have some nice genetics, i've seen people that do no exercise and have a 6pack naturally. Don't worry, give your body time. But hey, what's the point in having those muscles if you don't FEEL THE BURN. I agree with pretty much all you have said. Variety is the spice of life, and in the end a visible sixpack is irrelavant to one's true strength and vitality. Its the struggle that makes one great in the longhual and we're all struggling in one way or another but in the end we'll all be great if we keep pursuing our goals and dreams! Like there is a qoute painted on the walls at my gym that says: "Health and Wellness = Potential" I disagree with it so much as those are things people strive for. Potential is the promise of possibility! I understand the qoute slightly from a more competative (sports or Olympics) perspective but really the only competition is ourselves and that brances out outside of the gym. I know many people who wanna loose weight and for them that is where their desires/journey lies. For me it's different (building muscle mass). I know Arnold had a qoute about never being stagnant and always being metaphorically Hungry and I think that is a fundamental aspect of living life is that you can never be willing to stop pushing yourself otherwise you never grow into being a better person. Be content but find new ways of being the person you were always meant to be. I found I struggle for 2 years in the past. It was body excersises at home and then finally going to the gym. I underwent alot of trial and error, (still do) to finally getting on a rhtymn and discovering that I too can achieve greatness and that there is a door always open for me to be a better man and hopefully be more cofident and compassionate and always humble. I think lately I've been physcially slipping and needing an external boot up the ass with some reassurance and I thank you for being that for me! Anyway I think the combination of coffee and chicken stew for breakfast is making me go all poetic and general again. I thank you again for making this thread, hopefully others will join in on this and see that we can be a stronger community in more ways then one! <3
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Post by LuciaGTAVI on Sept 21, 2015 5:34:36 GMT 10
I agree with pretty much all you have said. Variety is the spice of life, and in the end a visible sixpack is irrelavant to one's true strength and vitality. Its the struggle that makes one great in the longhual and we're all struggling in one way or another but in the end we'll all be great if we keep pursuing our goals and dreams! Like there is a qoute painted on the walls at my gym that says: "Health and Wellness = Potential" I disagree with it so much as those are things people strive for. Potential is the promise of possibility! I understand the qoute slightly from a more competative (sports or Olympics) perspective but really the only competition is ourselves and that brances out outside of the gym. I know many people who wanna loose weight and for them that is where their desires/journey lies. For me it's different (building muscle mass). I know Arnold had a qoute about never being stagnant and always being metaphorically Hungry and I think that is a fundamental aspect of living life is that you can never be willing to stop pushing yourself otherwise you never grow into being a better person. Be content but find new ways of being the person you were always meant to be. I found I struggle for 2 years in the past. It was body excersises at home and then finally going to the gym. I underwent alot of trial and error, (still do) to finally getting on a rhtymn and discovering that I too can achieve greatness and that there is a door always open for me to be a better man and hopefully be more cofident and compassionate and always humble. I think lately I've been physcially slipping and needing an external boot up the ass with some reassurance and I thank you for being that for me! Anyway I think the combination of coffee and chicken stew for breakfast is making me go all poetic and general again. I thank you again for making this thread, hopefully others will join in on this and see that we can be a stronger community in more ways then one! <3 xD lol.
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Post by verdugo7 on Sept 22, 2015 9:00:54 GMT 10
Hi LuciaGTAVI and Beefy Busch! Thank you for making this thread,well i am still 16 years old and my exercises are pretty basic,but it is still good to me. Here they are: ARMS: Dumbell lifting ---> 5x60 seconds. Everyday. (i got about 250 lifts) The dumbell's weight is 6 kgs Push-up ----> 2x60 seconds.Everyday. (i got about 90 lifts)
BACK: Back Up --->1x60 seconds.Everyday.(i got maybe 70 lifts)
STOMACH Sit Up ---> 10x60 seconds (i dunno how many lifts i got lol,but i think it's more than 200).Everyday
LEGS Bicycle kicks --->2x60 seconds.Everyday (i got about 300 cycles) Cycling --->10x60 seconds.Once a week.(weekend) Jogging ---> 2 hours.2 kilometers.Once a week (weekend)
Thats it. Last month,i was 179 cm tall and my weight was 86.But after i did this exercise,now I'm 180 cm (dunno why lol) and my weight is 80 kilograms. So,that's it
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Post by LuciaGTAVI on Sept 22, 2015 10:11:06 GMT 10
Hi LuciaGTAVI and Beefy Busch! Thank you for making this thread,well i am still 16 years old and my exercises are pretty basic,but it is still good to me. Here they are: ARMS: Dumbell lifting ---> 5x60 seconds. Everyday. (i got about 250 lifts) The dumbell's weight is 6 kgs Push-up ----> 2x60 seconds.Everyday. (i got about 90 lifts)
BACK: Back Up --->1x60 seconds.Everyday.(i got maybe 70 lifts)
STOMACH Sit Up ---> 10x60 seconds (i dunno how many lifts i got lol,but i think it's more than 200).Everyday
LEGS Bicycle kicks --->2x60 seconds.Everyday (i got about 300 cycles) Cycling --->10x60 seconds.Once a week.(weekend) Jogging ---> 2 hours.2 kilometers.Once a week (weekend)
Thats it. Last month,i was 179 cm tall and my weight was 86.But after i did this exercise,now I'm 180 cm (dunno why lol) and my weight is 80 kilograms. So,that's it Well that's good. Starting at that age is pretty good. Just don't lift anything above your head or put weights on your spine. You are still getting taller. 80kg it's a little overweight. Just a little. Here is what i recommend for you : 1) Start jogging 4 times/week. 2km x 4 days = 8km/week. You need to loose fat. 2km for 2 hours? You walking or jogging? 2) Don't do weights with secs. Do them with controlled reps and sets. That way you know you are progressing. 3) Train one day, then rest a day. Train 3 times/week and work your abs & jogg 4 times/week. 4) This should be hard on you but try to keep up as long as you can : Before using weights you need to loose fat. When you get around 75 kg it's time to join the gym and start with light weights. I'll make you a program when the time comes.
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Post by verdugo7 on Sept 22, 2015 11:05:02 GMT 10
LuciaGTAVI Well i mistyped lol I mean,2 hours 2 kilometers,that I went east 2 kilometers by jogging,spent 1 hour,and i went back west 2 kilometers by jogging too,spent 1 hour. So 4 kilometers in 2 hours. And thank you very much for he advice,I am planning to loose weight more,i think until i get 75 or 72. I am going to do sit up and lift dumbell more intensively from now. Thanks
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Post by Beefy Busch on Sept 22, 2015 13:58:42 GMT 10
LuciaGTAVI Well i mistyped lol I mean,2 hours 2 kilometers,that I went east 2 kilometers by jogging,spent 1 hour,and i went back west 2 kilometers by jogging too,spent 1 hour. So 4 kilometers in 2 hours. And thank you very much for he advice,I am planning to loose weight more,i think until i get 75 or 72. I am going to do sit up and lift dumbell more intensively from now. Thanks I would suggest drinking lots of water (not to the point you have to pee every 5 minutes) and eating healthy/healthier. Find foods you enjoy firstly and make small changes diet wise bit by bit. And reward yourself with a treat every so often. The key is to eat healthy 80% of the time and allow that 20% of salty or sweet cravings for every third day or something. Some people vary it up with a cheat day once a week or once a month. It all depends on how you want to approach it. Some people need more drawn out approaches than others. I'd say do some lifting and body weight exercises in addition to your cardio as the extra fat can help hormones for muscle growth and nervous system. But as LuciaGTAVI said, do it smart and safely. Also don't worry over the numbers on the scale (I know easier said then done) but go by how you feel and how you look over a few weeks or months. Nothing happens over night and things are slow but more lasting in the long haul. Good Luck on your goals.
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Post by verdugo7 on Sept 22, 2015 14:15:17 GMT 10
LuciaGTAVI Well i mistyped lol I mean,2 hours 2 kilometers,that I went east 2 kilometers by jogging,spent 1 hour,and i went back west 2 kilometers by jogging too,spent 1 hour. So 4 kilometers in 2 hours. And thank you very much for he advice,I am planning to loose weight more,i think until i get 75 or 72. I am going to do sit up and lift dumbell more intensively from now. Thanks I would suggest drinking lots of water (not to the point you have to pee every 5 minutes) and eating healthy/healthier. Find foods you enjoy firstly and make small changes diet wise bit by bit. And reward yourself with a treat every so often. The key is to eat healthy 80% of the time and allow that 20% of salty or sweet cravings for every third day or something. Some people vary it up with a cheat day once a week or once a month. It all depends on how you want to approach it. Some people need more drawn out approaches than others. I'd say do some lifting and body weight exercises in addition to your cardio as the extra fat can help hormones for muscle growth and nervous system. But as LuciaGTAVI said, do it smart and safely. Also don't worry over the numbers on the scale (I know easier said then done) but go by how you feel and how you look over a few weeks or months. Nothing happens over night and things are slow but more lasting in the long haul. Good Luck on your goals. Thanks and youre right,I always drink LOTS of water And that causes me to pee every 45 minutes.Well,but that will clean my bladders and makes me healthy I did a small diet too,i only eat in the morning and in the afternoon,but i don't eat at night.My foods are always accompanied by vegetables,fruits,etc. And good luck to you too!
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Post by Johnny Valentine on Sept 22, 2015 15:02:24 GMT 10
A side from the "normal" routines at the gym I also go 4 times a week to this kinds of classes you know... to don´t get bored or stuck.
As you can imagine, for man of the size I was... those clases were a ROYAL PAIN! they still are XD but i get less tired every day.
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Post by LuciaGTAVI on Sept 22, 2015 19:04:39 GMT 10
verdugo7Wrong. See that is the 1st mistake people make to think they can loose weight without eating. You should eat all meals (3 times/day). Don't skip a meal. Just eat green and your body will automatically burn fat. Besides the exercises are a major + in loosing fat. Johnny Valentine
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Post by Johnny Valentine on Sept 22, 2015 20:35:58 GMT 10
so... if im not a bodybuilding prisoner am a bitch? ROLF! fine then.
Just wanted to share a little bit of what I did/do A SIDE FROM BODYBUILDING to go from 143 KG to 90 Kg in a year. (no diets, I do eat healty but I also eat/drink what I want)
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