I would suggest you to do core/abs exercises the first thing when you wake up early in the morning. Work full body with MAINLY compound exercises and then do cardio at the end of your workout. You have to change your routine from time to time. I don't think my current workout routine is suitable for you now. However, one routine I can suggest you is the 5x5. Give it a shot! Losing 100lbs is insane. Good job! Good luck and hope my advice helps
Mine would be L4, L5 & S1. Nope. Never! I wouldn't suggest anyone doing that too. However, as I always say, everyone has different goals & aims in life
As a personal trainer i'd recommened you to buy the same Rack iv'e bought for myself you can find it here. https://thegymshop.co.za/product/body-solid-multi-press-and-squat-rack/ I have bought it because i wanted to train with my girl friend in our home alone without any disturbance from other "pros" in the gym. you can do Squats, bench presses and pull ups with it. it doesn't take much space which is the most important thing and you can remove the olympic pole from the rack in order to do some dead lifts. i will also recommend you to take a personal trainer for your first training so he'll build you a program for training and the right nutrition you need in order to achieve your goals. the most important thing that he'll teach you how to do your exercises in the right method it is so IMPORTANT. think of a baby that just has born and he learned distorted walking...it would be so hard to learn him how to walk straight if he first learned how to walk crooked. the last sentence apply on your exercises if you'll learn how to do it in the proper way: 1.you won't harm yourself(no injuries) 2.you will gain muscle irritation(important for your goals) 3.you will know what is right and what can cause you to get injured. My last recommendation will be to read Mark's Rippetoe's book "Starting strength" you can learn ALOT from him he is actually the god father in this area and he wrote 3 books with the best information you'll ever find about exercising. In addition he has lots of videos in youtube and some videos that iv'e downloaded by my own so you can just start dig into it For the start I'd like you to watch his videos and learn the 4 exercising iv'e mentioned earlier which is:Squats,Dead Lift,Bench Press and pull ups. those 4 are the most important exercises and there are ton of myth around how to work out and some people think that women shouldn't do those exercises for w/e reason i am always here to break these myths apart, any question you have regarding how to work out feel free to ask me i'm available here,in-game i'll be able to help you in everything you need Snay. Thank you Good Luck!
Hi i would like to seek your advice as i have a goal of doing 20 consecutive pull ups. Can you recommend me a routine like how many set x reps i should do ? Currently i cap at 15 reps but i felt that i have been stuck at this stage for awhile. I have a weight vest up to 30kg and not sure how much weights to add...
I’m not too sure as to how many sets you want to do. However, I’ll assume that you are planning to do 20 consecutive pull-ups in 1 set There are two methods I would suggest. To preface, I would usually recommend that you do one set of 15 reps for 3-4 days a week. Every 1-2 weeks, increase that by 1 rep. So by the end of the month, you should be able to reach 19-20 reps. However, you claimed that you’re currently cap at 15 reps. The first suggestion is for you to stop doing pull-ups for 1-2 months and take a rest. Alternate that with other back exercises like bent-over rows. Improve that particular exercise and keep adding weights. Go back to pull-ups after that Secondly, since you have a weighted vest up to 30kg, I’d suggest you to apply weighted pull-ups 3 days a week into your routine. Progress slowly. You can do a 5x5 strength routine. Start with a weight you can do for 5 reps and repeat that for 5 sets. Rest 2-3 minutes in between sets. Keep increasing till your weighted vest reaches up to the maximum weight you have, in which the current case - 30kg. Then, rest for 1-2 weeks and try going back to body-weight pull-ups. You would most probably be able to do more reps than what you’re currently cap at Hope this helps and good luck!
Thanks for your advice i have actually rest for about 1-2 months already and currently thinking of trying to push past my cap. You think 1 set of my max rep 3/4 days a week will do ? So i assume that i should do it every alternate day ? eg. Mon ( weight vest ) wed ( body weight ) fri ( weight vest) I will definitely try 5x5 but i find it hard to gauge what weight should i do because if i choose a weight that i can do for 5 reps for eg. 12kg, the first 2 sets will be doable but subsequent set i will struggle to even do 4 reps.. Also how long should i rest inbetween sets ? Thanks again for taking the time to reply n
You may do weighted vest all the way and you are right - do them 3x a week. I’d suggest you to start with the lightest weight that you have on your weighted vest. Don’t rush. If you start with the lightest weight, you will for sure be able to do 5x5. It may be easy at the beginning. That’s alright. Keep adding weights and progress slowly. You shall rest between 2-3 minutes between sets. No worries! Always happy to help
Ooh this is neat! Strength athlete here, anybody else got a little fat during the pandemic? How does everybody feel about the ketogenic diet for cutting and in general? I did it for 3 years to fuel my initial weight loss and transition into the fitness lifestyle. I've since gained certifications in personal training and nutrition and am trying things the "traditional" way now to compare results.
Going to hijack this and say nearly every diet is marketing, they only work because people eat less calories than they burn. True ketogenic diets are insane to maintain because of sneaky carbs, and it's generally unhealthy to subsist off steak. However, if it works for you- it works for you and you should do it. Also- all you lift-bros that come into the pharmacy and buy an obscene amount of vitamins- you pee most of it out and I just don't have the heart to tell you. edit: Low salt and Mediterranean diets however have well documented "good" to them, but it's less about weight loss in the traditional sense and about how much cutting salt can help your blood pressure.
Absolutely! Maintaining a caloric defecit is always key, but there are many roads to the same destination. There are pros and cons to low carb, low fat, vegetarian, etc. and thats what I want to hear others thoughts about regarding extreme carbohydrate restriction over time. I'd like to bust a couple myths here, for both people who haven't done keto and those attempting it themselves: 1. Its really not that difficult to stay sub 50g carbs per day. 2. Even when doing keto you still must maintain a caloric surplus/defecit for growth/loss and still need to meet all other nutrition allowances for good health. When factoring in exercise, one can even exceed the 50g limit when taking into account spare glucose in the bloodstream being used for immediate muscle glycogen replenishment. I have personally used 30g of dextrose before workouts in addition to my 50g allowance in a day and been back in ketosis within a couple hours of ending exercise. Another thing is please people, do not misunderstand keto as a bacon and butter diet, you still need to eat vegetables and protein should only be 30%-35% of your total calories. Have some broccoli with your steak, please. See; bioavailability. Get your vitamins and minerals from food, kids. We didn't evolve to eat powder and pills. Supplements are perfectly fine in moderation. I'm mostly a supplement minimalist. I use creatine monohydrate, a BCAA preworkout with caffeine, whey protein isolate, and a daily multivitamin.
I'm just being picky, what you describe is better called low-carb or semi-keto (which is really what most people do/what you should do, as you explained and I said, true keto diets (0 carbs) are nearly impossible and in most cases not healthy.) And correct, supplements are just that, supplements. Water soluble vitamins are pee'd out in excess, while fat soluble ones (ADKE) are not and that's why it's bad to take large amounts of these vitamins. However a lot of people take vitamins because we are taught that they are good for you, and in some cases they are, but even eating a moderately healthy diet will preclude most people from needing them. Youre better off spending the money elsewhere. edit: for those curious, if you don't remember which vitamins are fat soluble, most often theyre on the bottles in IU, while all others (water soluble) are in mg not IU.
It is great to hear that! Yoga is indeed a very good sport/exercise. It allows your body, mind and soul to relax In my opinion, calories in; calories out is the main factor in dieting. Ketogenic diet, intermittent fasting etc are various methods to help you reduce your daily calorie intake. They ain't magic. However, I agree that they do help certain people in their fat-burning process. For me, I have tried most of these methods. In relation to keto, I've tried it for a few weeks, felt weak, sick, even fainted and was subsequently sent to the hospital. I've tried intermittent fasting (16/8) for at least half a year and I have gastric problems now. Medically speaking, these methods are quite extreme to an extent and are not healthy. However, I believe that there are some people out there who can cope with these methods and are also doing quite well in their fitness path. Since you've said that you've done it for 3 years and you don't seem to be complaining about it, great for you then. I'm genuinely happy for you! In addition to that, I would also like to congratulate you for receiving your respective certifications. Good luck trying in the "traditional" methods! I believe the results are similar but I believe you would feel much better and happier without restricting carbs in your diet and lifestyle True that! Second that! I totally agree with @Evan here Reducing carbs to a certain extent for a long period of time is unhealthy. There is a fine line between health and fitness. In my opinion, for those who want to pursue fitness to be healthy, one is advised not to try such extreme methods. However, if you are pursuing to be a bodybuilder or maybe a powerlifter and include fitness in your career path, that is a different story altogether. In relation to point 1, it may be easy for some people, but not everyone. In relation to point 2, since you claimed that you still have to maintain a calorie surplus/deficit while doing keto to bulk/cut, I do not see any point for people to try these methods UNLESS they are happy and fine with it. No offence, just my two cents
Been taking a break from community gyms since Covid. But finally got my home setup ready to rumble. Time to go ham again.
