Help me get toned and flat + supplements
Discussion
so ive done the weight loss thing, lost enough and now well within a healthy range for my age 21- 5'11 - 10.5 stone 20.8 BMI.
But now ive been left with a bit of a stomach podge, where as i am mainly slim that im keen to loose, over the last few months ive been going to the gym 2-3 times a week, mainly doing a 3km jog/run and a 2km bike ride. followed by some mainly free weights, and some machines that say they work your pectorals and shoulders. as well as the occasional road run.
i have started doing a small amount of crunches, sit ups and heel touches. although i wont see the effects for a while.
I am looking to get a flat stomach and a bit of defention in my arms and chest, but not as far as a full six pack or being ripped.
i am about to move to a new gym with much better equipment ( http://www.vale-hotel.com/Gym-Membership) and need to design a plan thats going to be beneficial for me.
what sort of thing do i need to be doing, i aim to go 3 times a week but mostly manage twice, normally for about a hour. What sort of thing do i need to be doing to achieve the results i want? and what sort of time scale am i looking at?
diet is good, very little junk, processed food, alcohol etc, and i work a active job which sees me walking at least 5000 steps a day. i am open to trying protein shakes etc if they are beneficial?
But now ive been left with a bit of a stomach podge, where as i am mainly slim that im keen to loose, over the last few months ive been going to the gym 2-3 times a week, mainly doing a 3km jog/run and a 2km bike ride. followed by some mainly free weights, and some machines that say they work your pectorals and shoulders. as well as the occasional road run.
i have started doing a small amount of crunches, sit ups and heel touches. although i wont see the effects for a while.
I am looking to get a flat stomach and a bit of defention in my arms and chest, but not as far as a full six pack or being ripped.
i am about to move to a new gym with much better equipment ( http://www.vale-hotel.com/Gym-Membership) and need to design a plan thats going to be beneficial for me.
what sort of thing do i need to be doing, i aim to go 3 times a week but mostly manage twice, normally for about a hour. What sort of thing do i need to be doing to achieve the results i want? and what sort of time scale am i looking at?
diet is good, very little junk, processed food, alcohol etc, and i work a active job which sees me walking at least 5000 steps a day. i am open to trying protein shakes etc if they are beneficial?
At your stage I would forget supplements. And the crunches etc. will do nothing at all. In approximate order:
1. Free weights and compound lifts are probably the quickest way to build muscle. They are also a quick route to injury, potentially serious. Only start down that route with proper instruction.
2. The resistance machines are less risky. As they isolate the muscles you only exercise one at a time, so it will all take longer. Proper instruction will seriously help.
3. Things like swimming, cycling, running, and rowing are pretty safe to throw yourself at on your own, but too much cardio will work against your muscle growth goals.
I would go with 1. and proper instruction.
1. Free weights and compound lifts are probably the quickest way to build muscle. They are also a quick route to injury, potentially serious. Only start down that route with proper instruction.
2. The resistance machines are less risky. As they isolate the muscles you only exercise one at a time, so it will all take longer. Proper instruction will seriously help.
3. Things like swimming, cycling, running, and rowing are pretty safe to throw yourself at on your own, but too much cardio will work against your muscle growth goals.
I would go with 1. and proper instruction.
Everything they said ^^ All spot on.
Its not about building the muscles in your stomach, they are already there. In fact the more muscle you build UNDER fat, the more it will look like your getting fatter.
There are some excellent YouTube videos on how to do free weights exercises and safely. Pay special attention to core exercises and using correct form. The real one to watch out for is deadlifts. Your back is prone to injury so be very careful.
You also need to work out your calories and BMR. There is no point in playing guessing games without some sort of indication as to what you need to maintain, and what you need to grow.
Protien supplements such as Whey are an ideal way to get in those extra grams of protien, but they are not a replacement for solid whole foods like chicken/fish/eggs etc. So use them as a supplement, not a solution.
Sounds to me like you have two goals. One is focusing on cutting the body fat so your gut is lost, the other is bulking the upper body... Tough to do both but not impossible. HIT training, high protiens/low carbs, lots of good fats...and go from there.
Good luck
Its not about building the muscles in your stomach, they are already there. In fact the more muscle you build UNDER fat, the more it will look like your getting fatter.
There are some excellent YouTube videos on how to do free weights exercises and safely. Pay special attention to core exercises and using correct form. The real one to watch out for is deadlifts. Your back is prone to injury so be very careful.
You also need to work out your calories and BMR. There is no point in playing guessing games without some sort of indication as to what you need to maintain, and what you need to grow.
Protien supplements such as Whey are an ideal way to get in those extra grams of protien, but they are not a replacement for solid whole foods like chicken/fish/eggs etc. So use them as a supplement, not a solution.
Sounds to me like you have two goals. One is focusing on cutting the body fat so your gut is lost, the other is bulking the upper body... Tough to do both but not impossible. HIT training, high protiens/low carbs, lots of good fats...and go from there.
Good luck
No offense but I surprised at 5'11 and 10.5 stone that you don't have a flat stomach anyway. I know when I went <12 stone mine was very flat, but then I was a skinny idiot looking back. Being that weight did not suit my frame one bit. Anyhow, I digress...
The problem I have found is that building muscle and losing fat to get toned are sometimes mutually exclusive; if you are new to the gym I will bet you will be relatively happy with the results you will get from beginner gains if you eat clen and exercise accordingly. Then 6 months down the line when you have built a foundation of muscle reassess what you want to do.
For me I found growing easy but getting a "6 pack" is incredibly difficult and to do so was very counter productive to my strength.
The problem I have found is that building muscle and losing fat to get toned are sometimes mutually exclusive; if you are new to the gym I will bet you will be relatively happy with the results you will get from beginner gains if you eat clen and exercise accordingly. Then 6 months down the line when you have built a foundation of muscle reassess what you want to do.
For me I found growing easy but getting a "6 pack" is incredibly difficult and to do so was very counter productive to my strength.
Edited by jimbobsimmonds on Thursday 30th January 11:50
'Eat Clen and Tren hard' eh?
In regards to weight, it's dependent on your body type. A few months ago I was 62kg, 178cm, and 13% BF. Abs were not visible as all the remaining fat on my body was sat around my stomach. Just my body type I suppose, I'll have to cut to 10% or less.
In regards to weight, it's dependent on your body type. A few months ago I was 62kg, 178cm, and 13% BF. Abs were not visible as all the remaining fat on my body was sat around my stomach. Just my body type I suppose, I'll have to cut to 10% or less.
Edited by Badgerboy on Thursday 30th January 17:12
Badgerboy said:
'Eat Clen and Tren hard' eh?
In regards to weight, it's dependent on your body type. A few months ago I was 62kg, 178cm, and 13% BF. Abs were not visible as all the remaining fat on my body was sat around my stomach. Just my body type I suppose, I'll have to cut to 10% or less.
I had a bod pod at the local university sports science dept and came out at 90kgs and 11 per cent fat. But abs are hardly visible if at all. Could be down to pushing 20 stone when I was 18 has left some proper pita fat deposits and loose skin there.In regards to weight, it's dependent on your body type. A few months ago I was 62kg, 178cm, and 13% BF. Abs were not visible as all the remaining fat on my body was sat around my stomach. Just my body type I suppose, I'll have to cut to 10% or less.
Edited by Badgerboy on Thursday 30th January 17:12
going to keep trying though! Might ride the tren train
(only joking. I tend to go faint every time a needle comes near me)
Hoofy said:
didelydoo said:
Hoofy said:
So do you get huge abs by doing lots and lots of crunches... or picking up big-ass weights?
Decline weighted crunches/sit ups (plate behind the head) will give you huge abs.Seriously over-rated imo.
TheJimi said:
Hoofy said:
didelydoo said:
Hoofy said:
So do you get huge abs by doing lots and lots of crunches... or picking up big-ass weights?
Decline weighted crunches/sit ups (plate behind the head) will give you huge abs.Seriously over-rated imo.
Hoofy said:
What about planks?!
Yes, Planks/weighted planks are great, something I've started doing. They're also excellent for correcting imbalances, getting your glutes and abs working as they should be and avoiding injuries further down the line. For years I wrote a lot of this stuff off, now I've started doing them, and it's paid dividends.
didelydoo said:
Hoofy said:
What about planks?!
Yes, Planks/weighted planks are great, something I've started doing. They're also excellent for correcting imbalances, getting your glutes and abs working as they should be and avoiding injuries further down the line. For years I wrote a lot of this stuff off, now I've started doing them, and it's paid dividends.
didelydoo said:
Hoofy said:
What about planks?!
Yes, Planks/weighted planks are great, something I've started doing. They're also excellent for correcting imbalances, getting your glutes and abs working as they should be and avoiding injuries further down the line. For years I wrote a lot of this stuff off, now I've started doing them, and it's paid dividends.
Are you actually finding tangible benefits?
How long are you doing them for?
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