GrimRiffer
New member
I hope this thread will be able to help SOFTies be more fit and look like Zakk Wylde!! I hope we share information with one another=D I copied this from somewhere. Haha.
Here are some basic principles to know:
Cardio: Cardio is awesome for burning fat. Running/jogging is the very best. One of the best times for cardio is whenever you wake up, before you eat. This way your body goes straight to burning fat because you don't have any carbs to burn. However, doing cardio at any time will greatly benefit you.
If you want to build bulk muscle, or get bigger, you are best off by joining a gym or buying your own free-weight equipment. You want to be lifting lower reps (about 6-15) and higher weights. However, when lifting more weight, be sure to have good form, don't just put 500 pounds on a squat bar and go halfway down or grab 60 pound dumbells and swing them around. You also need to be eating lots of protein.
Power lifting: Generally stay between 1-8 reps, You want to be using high weights. Free weights are necessary. You want a high protein diet, and Form is key as with everything.
If you want to get toned, you don't necessarily have to join a gym or lift free-weights, but it will help if you do of course. You can do body weight exercises such as push ups, dips, pull/chin ups, situps/crunches or various other exercises. If you lift free-weights, lift higher reps (about 12 minimum) at lower weights, again form is most important. You also want to be doing cardio (running, biking, swimming, athletics) as well as working out.
One of the biggest mistakes that people make, is thinking that if they lift a lot, they will get toned, this is not necessarily true. Being tone is a matter of having a lower body fat percentage. You can have extremely toned muscles from lifting, but if it is covered up by fat, you won't be able to see it. Therefore, the key to looking toned, is burning off that excess fat.
Fat loss: The best way to natural fat loss is knowing how your metabolism works, and getting exercise. If you are trying to eat 3 small meals a day, or even 2 meals a day, or if you are starving yourself, you are wrong. When you eat, your metabolsim kicks in. If you go longer periods without eating, your metabolism slows down. This is why it is best to eat about 5-6 small meals a day. If you want to cut back on what you eat, this is fine, just split it up. If you eat 3 healthy meals a day, just split that up to 5 or 6. You want to eat every 2.5-3 hrs, again these are not full sized meals. It is ok to eat a slow digesting protein before you go to sleep, such as peanut butter or cottage cheese. Cardio activities also help give your metabolism a boost, and play a large part in burning fat. Get your ass off of the couch or computer and do something if you are serious about losing weight. You want to eat most of your carbs at breakfast. Your body burns carbohydrates for energy, next it goes to fat for energy, however, DO NOT cut carbs completely out of your diet. It is also good to take a multivitamin when going on a low calorie diet. This helps ensure that you are getting all the needed nutrients. Remember, EAT HEALTHY, DO NOT EAT JUNK FOOD OR DRINK A LOT OF SODA/POP and expect to lose weight.
Some added facts/tips:
-You do not build muscle while you are working out, you build it when you rest, be sure to take rest days
-Getting the right amount of sleep is essential, about 8 hrs a night.
-Drink a lot of water (about a gallon a day)
Good protien sources:
eggs
chicken
tuna
skim milk
whey protein shakes (do not make shakes the majority of your meals, use them to fill in when you have to or when you need some extra calories, you want the majority of your intake to come from real food)
peanut butter
good carbs:
Any complex carbs, a few are:
wheat bread
brown rice
Links
An excellent site with EVERYTHING you need to know: www.bodybuilding.com
Another great site http://www.t-nation.com/
Excersises (scroll to the bottom and select are you wish to work out) http://www.bodybuilding.com/fun/exercises.htm
Looking for a specific workout? Look at these
http://www.bodybuilding.com/fun/bbmaintrain.htm
How to bust a plateau (when you can't increase in weight anymore)
http://www.bodybuilding.com/fun/bbi...=PlateauBusting
----------------------------------------------
You will probably get all kinds of advice from different people, a lot of whom don't know what they are talking about, this is why you will probably benefit most by using the links section, and looking around.
Here are some basic principles to know:
Cardio: Cardio is awesome for burning fat. Running/jogging is the very best. One of the best times for cardio is whenever you wake up, before you eat. This way your body goes straight to burning fat because you don't have any carbs to burn. However, doing cardio at any time will greatly benefit you.
If you want to build bulk muscle, or get bigger, you are best off by joining a gym or buying your own free-weight equipment. You want to be lifting lower reps (about 6-15) and higher weights. However, when lifting more weight, be sure to have good form, don't just put 500 pounds on a squat bar and go halfway down or grab 60 pound dumbells and swing them around. You also need to be eating lots of protein.
Power lifting: Generally stay between 1-8 reps, You want to be using high weights. Free weights are necessary. You want a high protein diet, and Form is key as with everything.
If you want to get toned, you don't necessarily have to join a gym or lift free-weights, but it will help if you do of course. You can do body weight exercises such as push ups, dips, pull/chin ups, situps/crunches or various other exercises. If you lift free-weights, lift higher reps (about 12 minimum) at lower weights, again form is most important. You also want to be doing cardio (running, biking, swimming, athletics) as well as working out.
One of the biggest mistakes that people make, is thinking that if they lift a lot, they will get toned, this is not necessarily true. Being tone is a matter of having a lower body fat percentage. You can have extremely toned muscles from lifting, but if it is covered up by fat, you won't be able to see it. Therefore, the key to looking toned, is burning off that excess fat.
Fat loss: The best way to natural fat loss is knowing how your metabolism works, and getting exercise. If you are trying to eat 3 small meals a day, or even 2 meals a day, or if you are starving yourself, you are wrong. When you eat, your metabolsim kicks in. If you go longer periods without eating, your metabolism slows down. This is why it is best to eat about 5-6 small meals a day. If you want to cut back on what you eat, this is fine, just split it up. If you eat 3 healthy meals a day, just split that up to 5 or 6. You want to eat every 2.5-3 hrs, again these are not full sized meals. It is ok to eat a slow digesting protein before you go to sleep, such as peanut butter or cottage cheese. Cardio activities also help give your metabolism a boost, and play a large part in burning fat. Get your ass off of the couch or computer and do something if you are serious about losing weight. You want to eat most of your carbs at breakfast. Your body burns carbohydrates for energy, next it goes to fat for energy, however, DO NOT cut carbs completely out of your diet. It is also good to take a multivitamin when going on a low calorie diet. This helps ensure that you are getting all the needed nutrients. Remember, EAT HEALTHY, DO NOT EAT JUNK FOOD OR DRINK A LOT OF SODA/POP and expect to lose weight.
Some added facts/tips:
-You do not build muscle while you are working out, you build it when you rest, be sure to take rest days
-Getting the right amount of sleep is essential, about 8 hrs a night.
-Drink a lot of water (about a gallon a day)
Good protien sources:
eggs
chicken
tuna
skim milk
whey protein shakes (do not make shakes the majority of your meals, use them to fill in when you have to or when you need some extra calories, you want the majority of your intake to come from real food)
peanut butter
good carbs:
Any complex carbs, a few are:
wheat bread
brown rice
Links
An excellent site with EVERYTHING you need to know: www.bodybuilding.com
Another great site http://www.t-nation.com/
Excersises (scroll to the bottom and select are you wish to work out) http://www.bodybuilding.com/fun/exercises.htm
Looking for a specific workout? Look at these
http://www.bodybuilding.com/fun/bbmaintrain.htm
How to bust a plateau (when you can't increase in weight anymore)
http://www.bodybuilding.com/fun/bbi...=PlateauBusting
----------------------------------------------
You will probably get all kinds of advice from different people, a lot of whom don't know what they are talking about, this is why you will probably benefit most by using the links section, and looking around.
