feeling unfit....
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ok for your upper arms, i suggest you go to the gym and do Lat pull-downsOriginally posted by shinta:ah can i hijack the thread for a while?
got qn ar... if i wanna tone the upper arms, inner thighs n abs.. wat kinda workout would u rec?
do 3 sets of no more than 20 repititions.
there are a few more exercises which you can explore in the gym
for your inner thighs, i would suggest running, your abs would show if you have a low percentage of body fat. having alow percentage of body fat would also mean toning your WHOLE body as it shows all your muscles more clearly, therefore, your abs will definitely show =).
Do crunches and get on some gym machines that improve your pectoral abdominals. if you are doing them correctly, you will feel a searing pain in your abs.
Basically, a good start would be doing cardio exercises like running, jogging, sprinting, cycling, swimming etc etc. -
and wow, getting so heated up already? come on man.. im only 17.. how old are you? picking on a teenager? lmaoOriginally posted by dzylim:u so good u plan my time for me lor. -
just running around your estate will do, Singapore is small, im sure that you are able to find the closest stadium and jog right? I would recommend that too as too much on the treadmill will hurt your cartilageOriginally posted by shinta:that would be very noisy n exp? -
wats cartilage?Originally posted by coffeeortea:just running around your estate will do, Singapore is small, im sure that you are able to find the closest stadium and jog right? I would recommend that too as too much on the treadmill will hurt your cartilage
how does swimmin work?
tink i'll just stick to swimming.... easier on my joints... -
its the cushion in between the joints of your knee
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How small shall the meal be?Originally posted by coffeeortea:DIET
A few basics on diet which may help you out.
Eat 6 small meals a day rather than 3 bigger meals, every 3 hours is a good indicator of meal frequency.
Drink plenty of water, at least 2 litres a day.
Eat plenty of fresh fruit and vegetables.
Base each meal around a source of complex carbs, lean protein, and healthy fats
Cant think of anything else at the moment... here goes.
Protein Sources:
.Chicken and turkey breasts, thighs or mince (all lean)
·Eye fillet, sirloin, or rump steak etc…
·Pork / Lamb / Venison, Lean Ham, etc...
·Fresh Hoki, Snapper, Gurnard, Dory, Salmon, Swordfish, (seafood) etc…
·Canned Tuna, Salmon, Sardines etc… in water or brine
·Eggs
·Cottage Cheese, low fat
·Natural Yoghurt, low fat
·Milk, cheese & other low fat dairy products.
·Raw nuts & seeds.
Carbohydrate & Fibre Sources:
·Fresh fruit and vegetables.
·Sweet potatoes, pumpkin & squash
·Yams, parsnips & other root vegetables
·Corn, oats wheat & other grains.
·Wholegrain Flours, Breads & Pastas.
·Bran, weet-bix & shredded wheat cereals.
·Ancient grains (amaranth, millet, teth, etc).
·Basmati, brown & wild rice.
·Raw nuts and seeds,
·Beans, lentils & other pulses, etc.
Fat Sources:
·Flaxseed, hempseed, evening primrose, almond, canola, olive and most other plant oils.
·Salmon, cod, halibut, shellfish & other fish oils.
·Raw nuts & needs.
·Peanut butter
·Fatty fish, lean meats & low fat dairy products.
Most of the food that you eat should be organic and whole. And, i stress again that water is impt.. it helps you lose at least 150 cals a day just by drinking.
EXERCISE
ok.. since im a male, im definitely not going to bomb you with all the crazy things that i do. I shall not elaborate like crazy but i shall just cover the surface of exercising.
.Set a routine
.Pain is not a good indication of stopping your exercise ( follow your routine )
.doing cardio exercises help you strengthen your heart and lose weight as well. e.g swimming, jogging, cycling.
.space out your cardio exercise at least 6 hours apart. e.g if you do intensive jogging at 12 pm.. do your next one at 6 pm.. you do not want to burn your muscle as if you do not give yourself enough rest, you start burning muscle instead of fat.
Please ask me more if you want to know more... and define your questions so i can answer them straight
How to prepare or where can i get those 6 meals?during working hours or in school where got time to prepare those meals? -
can u plz explain to me y too much on the treadmill will hurt your cartilage.Originally posted by coffeeortea:just running around your estate will do, Singapore is small, im sure that you are able to find the closest stadium and jog right? I would recommend that too as too much on the treadmill will hurt your cartilage -
i shouldn start joggin i tink.. my knees are about to fall apart..Originally posted by coffeeortea:its the cushion in between the joints of your knee
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the meal should be around 400 calories.Originally posted by Omega-broly:How small shall the meal be?
How to prepare or where can i get those 6 meals?during working hours or in school where got time to prepare those meals?
you can always prepare them a night before, for example, a sandwich or 2, just dont coat it with mayonnaise and choose lean cuts of meat. for example if ur having a meal at around 4 pm and you're still at work, you can just get a cup of milk with a granola bar or digestive biscuits etc, wholemeal bread is good too.
it might sound kind of gay and over conscious of health to make your meals and bring them to work/school, but for me, i do not feel any embarrassment as im doing it for a particular reason.
you do not have to follow exactly what i do, im just giving suggestions because someone posted a thread like this and i hope i can help. -
your body is going forwards and the treadmill has its platform going backwards.Originally posted by Omega-broly:can u plz explain to me y too much on the treadmill will hurt your cartilage.
going with the flow is better/easier than going against the flow -
for men, i recommend you not make your calorie intake below 2800 cals per day. Eating more does not mean you'll get fat easier, it means that you have an increased metabolism rate and the best way to maximise this is to induce exercise as well
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i no time to goOriginally posted by Steph84:someone pm me ask me join gym.. like those California Fittness one..
wad u all think? will u all join???
plus, i hate to see guys who have bigger br3asts than me
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can u give me an exapmle of what u eat.how/where u got those food for the 6 meals in a day.
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Hi guys, I would just like to share my 2 cents worth of experience.
For weight training, there are two variations. You either train for strength, which is the maximum force your muscles can exert, or you train for endurance, which is the ability of your muscles to endure constant stress.
Here's a quick list of the equipment you should use at the gym to tone and bulk up.
Upper back - Lats pulldown, pull-ups
Shoulders (Deltoids) - Shoulder press, shoulder lifts using dumb bells
Triceps - Triceps extension
Biceps - Bicep curls
Chest - Chest press, bench press
Abdominals (Obliques) - Crunches, sit-ups
As for the legs, I train them by running long distances and through interval training.
Always go for free weights over machines unless they aren't available, E.G. Too many people using, area's too crowded, etc. Machines restrict your range of movement to a particular one, and do not reflect the kind of day to day activities that your muscles will use.
If you're signing up for a gym, the number one issue that you should look out for is convenience. Simple reason being that if you find it a hassle to go down to the gym on a regular basis, you will sooner or later lose the discipline to work out. Usually, your neighbourhood gym is good enough.
As for diet, I can't give much help cause I don't really watch what I eat. However, I do stay away from foods high in the prime evils, E.G. Salt, sugar, saturated fat, etc. Of course, it doesn't hurt indulging yourself once in a while.
All things said, the two most important things to remember are consistency and discipline. You will need to be consistent to see results, E.G. Run/Jog 3 times a week, and be disciplined enough to push procrastination away, E.G. "I will go for my regular run instead of lazing my arse in front of the television."
Initially, you might feel discouraged, but persevere on! Before you know it, you'll notice the small bodily changes. Many small changes over time equates to a big change.
Just for the record, I started running on a serious basis 16 months ago. There were numerous ups and downs, but I'm happy with my performance, considering that I run nearly 5 miles for my weekly training and a mile or two below that. I consider myself kinda slow in building up the momentum, but that's just my opinion.
Hope this helps. -
double post
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wow. 4! means u still ends earlier then me! i end at 630! no wonder u still got time to train. oh and i also start work at 730. which is much earlier then u. so tell me.. where will i find time? another 3.5 hrs is alot of time for me.Originally posted by coffeeortea:oh ur so very wrong, im studying in the usa, im currently in singapore for a short holiday. my school starts at 8:30.. and ends officially at 4, if i have trainings on that day, i can don't expect to get home before 9 pm, if i have competitions, then i don't expect to get home before 10:30 =). the best person to plan your routine would be yourself, because only you know what you can do without. -
since u sounded so confident and cocky that i am not doing something abt my time planning i tot u can do something abt it. yeah, good that u know u are oni 17. there are stll alot of things in life u do not have to worry abt yet. so don try telling an adult how to plan their time.Originally posted by coffeeortea:and wow, getting so heated up already? come on man.. im only 17.. how old are you? picking on a teenager? lmao
and by the way. i know wat i cant do without. A job. i need feed and plan for my family future. -
wah.....ppl jus wanna be fit.......why need to do into bodybuilding.......
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prob becos he is a workout maniac. he like his body to be a perfect body that is why he knows so much abt gym equipment.Originally posted by FireIce:wah.....ppl jus wanna be fit.......why need to do into bodybuilding....... -
Originally posted by shinta:den i'm not that bad.. i can climb the stairs till level 8 n sing at the same time !
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very funny?Originally posted by SGpork: -
lol.. im wondering how trying to give advice is cocky. and like i said, my school ends at 4 pm.. which means studying stops, but on days where i have trainings, it stretches all the way till 9 or even 11 pm.. and training is almost 3 times a week and doubled when near competitionOriginally posted by dzylim:since u sounded so confident and cocky that i am not doing something abt my time planning i tot u can do something abt it. yeah, good that u know u are oni 17. there are stll alot of things in life u do not have to worry abt yet. so don try telling an adult how to plan their time.
and by the way. i know wat i cant do without. A job. i need feed and plan for my family future. -
by training means u get to workout rite? unless u do go do extra exercise after u finish ur training.Originally posted by coffeeortea:lol.. im wondering how trying to give advice is cocky. and like i said, my school ends at 4 pm.. which means studying stops, but on days where i have trainings, it stretches all the way till 9 or even 11 pm.. and training is almost 3 times a week and doubled when near competition -
i guess the only workout i get is on the bed with my wife.
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For dinner last night I had a Big Mac meal (upsized) + an extra Big Mac.
Two cigarettes for dessert too.
Today I woke up feeling very shiok, just thinking about it.