[OT] | GYM | Body Building -|- Workout & Exercises -|- Help & Advice

[puppet]

Seems like u have only fat belly problem , rest of your body seems fine what you have to do is :


2) start running early morning just drink 4 glass of water on empty stomach and after 5-6 mins do running , it's no shame on running , and please make a pause on fast food just simply avoid it .

^^ bilkul

getch();

 

[Captain Wajji]

Seems like u have only fat belly problem , rest of your body seems fine what you have to do is :

1) play soccer/football not as a goal keeper
2) start running early morning just drink 4 glass of water on empty stomach and after 5-6 mins do running , it's no shame on running , and please make a pause on fast food just simply avoid it .
3) boxing but it requires lots of stamina ur hand can get hurt as well , might feel little pain in shoulders to , but it reduces fat quite quick .

Okay. I'll try my best

 

[Rip Uzair]

Any advice on how to make your self do what you need to do? I mean I know how to loose weight and get fit and all. But, I don't really do it or worry about it; even though I know I should since in terms of BMI, I'm Obese class-2 which clearly isn't healthy.

 

[puppet]

Any advice on how to make your self do what you need to do? I mean I know how to loose weight and get fit and all. But, I don't really do it or worry about it; even though I know I should since in terms of BMI, I'm Obese class-2 which clearly isn't healthy.

listen motivated songs and/or get a partner to workout with

 

[Rip Uzair]

listen motivated songs and/or get a partner to workout with

I listen to music a lot. I enjoy it, but it never had such an effect. A good partner would be hard to find. I had a couple but, whenever one of us slacked once(which is quite early), the whole plan just break down.

 

[Captain Wajji]

Didn't go out for running even a single day. :lol:

 

[FlAmEsWoRd]

depends on which one you are taking.... good quality ones are better rather than cheaper ones... optimum nutrition's hydrowhey is the best around... absorbs real quick without any bloating or anything negative...

im using ON whey protien shake is it ok for health or not ?

 

[crazyhassan]

im using ON whey protien shake is it ok for health or not ?

Do not use if you are pregnant

 

[HAMMER of THOR]

im using ON whey protien shake is it ok for health or not ?

gold standard or hydro whey? gold standard is good....but as far as i have researched... the ON hydrowhey is one of the best in the world...

 

[Pleasant]

25 Reasons You're Not Losing Weight

25 Reasons You're Not Losing Weight

 

[AamirXtreme]

I want to make a custom Multi bench with some strong metal( compared to what's available locally). I talked to a guy and showed him design he says he can make it if proper measurements are provided. Can any one provide me proper measurements and angles or any detailed guide.

 

[abobobilly]

Guys, i have been bodybuilding since last 3 months and still my body is not getting hard just plumply and a little shapy.
What am i doing wrong?
My diet plan involves;
1 egg in the breakfast, 1 glass of milk and 1 bread toast.
normal salan and roti for lunch (2 roti's usually)
evening 1 glass of milk
after 30 mins i do workout
dinner is normal and light like 1 roti or maybe half more

First of all, discard those who say that you can become a proper bodybuilder in 3-6 months.

If its the first time you are going to the gym, then first your body will adapt to the weight. Then your body will start to transform i.e. "your frame will start to build". THEN comes the muscle building.

So basically, in 3 months, you will gain ABSOLUTELY NOTHING. It will take you atleast ONE FULL YEAR just to get your 'shape/frame' right. After One Year, you will start to gain slowly. If you really want to set a goal, then make it atleast 2 years. After that you will be fit enough.

Now, moving to your diet. You mentioned everything, except:
- What you eat before workout
- What you eat after workout.

Before: Eat simple things with power, enough to last you an hour in the gym. Say, Rice, Bananas etc. Basically Carbohydrate .

After: Eat Protein (Stay away from Protein Shakes, and Food Supplements. You don't need those. Internet and those 'mega bodybuilders' have created this false perception that you will do noting without them. YOU CAN.) If Meat is inconvenient, then remember that the most protein you can get, is from Eggs.

Take 4-6 Eggs DAILY. You can eat ONE or TWO eggs complete, but focus on the Whitening since they contain the most protein. If you can, buy Meat (Qeema or Fish) ever 3 days, and eat it BOILED.

NOTES:
- Its burning hot these days. Choose the time after Maghrib/Ishaa prayer to workout.
- Hot weather calls for dehydration. Don't forget to drink water before, during and after your workout session. You don't have to drink 1L or 0.5L. Even 0.25L (i.e. Half bottle of a 0.5L Bottle) will do just fine.
- Hot weather ... If you have a pimples problem (Garmi Danay etc), don't take more than ONE complete egg.
- Don't workout all week. 5 or 6 Days is enough. Take At least ONE holiday. (Holiday doesn't mean you stop eating eggs/protein).
- DO NOT try to use extra weights. Just enough so you could complete 8-10 reps.
- Don't listen to any Ustaads in the Gym. F*CK 'em.


Continue till at least 6 months, and you will notice the difference. Mostly, in your Strength. The difference in your body won't start to appear before at least 1 year; So Chillax, and enjoy the exercise.

 

[poakceor]

First of all, discard those who say that you can become a proper bodybuilder in 3-6 months.

If its the first time you are going to the gym, then first your body will adapt to the weight. Then your body will start to transform i.e. "your frame will start to build". THEN comes the muscle building.

So basically, in 3 months, you will gain ABSOLUTELY NOTHING. It will take you atleast ONE FULL YEAR just to get your 'shape/frame' right. After One Year, you will start to gain slowly. If you really want to set a goal, then make it atleast 2 years. After that you will be fit enough.

Now, moving to your diet. You mentioned everything, except:
- What you eat before workout
- What you eat after workout.

Before: Eat simple things with power, enough to last you an hour in the gym. Say, Rice, Bananas etc. Basically Carbohydrate .

After: Eat Protein (Stay away from Protein Shakes, and Food Supplements. You don't need those. Internet and those 'mega bodybuilders' have created this false perception that you will do noting without them. YOU CAN.) If Meat is inconvenient, then remember that the most protein you can get, is from Eggs.

Take 4-6 Eggs DAILY. You can eat ONE or TWO eggs complete, but focus on the Whitening since they contain the most protein. If you can, buy Meat (Qeema or Fish) ever 3 days, and eat it BOILED.

NOTES:
- Its burning hot these days. Choose the time after Maghrib/Ishaa prayer to workout.
- Hot weather calls for dehydration. Don't forget to drink water before, during and after your workout session. You don't have to drink 1L or 0.5L. Even 0.25L (i.e. Half bottle of a 0.5L Bottle) will do just fine.
- Hot weather ... If you have a pimples problem (Garmi Danay etc), don't take more than ONE complete egg.
- Don't workout all week. 5 or 6 Days is enough. Take At least ONE holiday. (Holiday doesn't mean you stop eating eggs/protein).
- DO NOT try to use extra weights. Just enough so you could complete 8-10 reps.
- Don't listen to any Ustaads in the Gym. F*CK 'em.


Continue till at least 6 months, and you will notice the difference. Mostly, in your Strength. The difference in your body won't start to appear before at least 1 year; So Chillax, and enjoy the exercise.

Will Quote you after 6 months :bb:

 

[ahmed123004]

This is to be my first post in this thread. Ive been doing Gym for atleast three years now( includes the many months i wasted in ramadan,exams and travelling, 2 years actually spent exercising ). I achieved my main goal tht was to lose 20kg of fat last summers. In the winters i gained 3kg muscle by doing some heavy lifting, but even though nowadays im doing more reps per set daily im still seeing no muscle definition or detail or cuts as u guys say it. I have one cheat day that is Friday( today ). I workout at 3pm( I dont mind the weather ). My friend tells me to lose more fat to reveal my muscles but i dont simply understand it im 5 feet 10 inches and my weight is 70.9kg as of yestrday, normal isnt it ?
I need my muscle to be defined or Cut thts my question how can i get this?

 

[Gamer150]

you need a Blue print, " Arnolds Blue Print "

 

[ahmed123004]

you need a Blue print, " Arnolds Blue Print "

whats tht ?

 

[crazyhassan]

whats tht ?

go to bodybuilding.com , there are multiple programs which you can choose , each program has their own videos in which they tell you how to train

 

[ahmed123004]

go to bodybuilding.com , there are multiple programs which you can choose , each program has their own videos in which they tell you how to train

oh ok thanx

 

[Gamer150]

whats tht ?

Its a workout program

 

[SpEeDyZ]

First of all, discard those who say that you can become a proper bodybuilder in 3-6 months.

If its the first time you are going to the gym, then first your body will adapt to the weight. Then your body will start to transform i.e. "your frame will start to build". THEN comes the muscle building.

So basically, in 3 months, you will gain ABSOLUTELY NOTHING. It will take you atleast ONE FULL YEAR just to get your 'shape/frame' right. After One Year, you will start to gain slowly. If you really want to set a goal, then make it atleast 2 years. After that you will be fit enough.

Now, moving to your diet. You mentioned everything, except:
- What you eat before workout
- What you eat after workout.

Before: Eat simple things with power, enough to last you an hour in the gym. Say, Rice, Bananas etc. Basically Carbohydrate .

After: Eat Protein (Stay away from Protein Shakes, and Food Supplements. You don't need those. Internet and those 'mega bodybuilders' have created this false perception that you will do noting without them. YOU CAN.) If Meat is inconvenient, then remember that the most protein you can get, is from Eggs.

Take 4-6 Eggs DAILY. You can eat ONE or TWO eggs complete, but focus on the Whitening since they contain the most protein. If you can, buy Meat (Qeema or Fish) ever 3 days, and eat it BOILED.

NOTES:
- Its burning hot these days. Choose the time after Maghrib/Ishaa prayer to workout.
- Hot weather calls for dehydration. Don't forget to drink water before, during and after your workout session. You don't have to drink 1L or 0.5L. Even 0.25L (i.e. Half bottle of a 0.5L Bottle) will do just fine.
- Hot weather ... If you have a pimples problem (Garmi Danay etc), don't take more than ONE complete egg.
- Don't workout all week. 5 or 6 Days is enough. Take At least ONE holiday. (Holiday doesn't mean you stop eating eggs/protein).
- DO NOT try to use extra weights. Just enough so you could complete 8-10 reps.
- Don't listen to any Ustaads in the Gym. F*CK 'em.


Continue till at least 6 months, and you will notice the difference. Mostly, in your Strength. The difference in your body won't start to appear before at least 1 year; So Chillax, and enjoy the exercise.

I completely disagree, you can absolutely gain muscle in three months. Ofcourse you cannot become a proper bodybuilder in 3-6 months, that takes years, but putting on 15-20 lbs of muscle in the first 3 months, is not that hard (I did it). The main reason in your diet that I can think of that contributed to you not gaining weight, is obviously the fact that you were not eating enough. I gained about 20 pounds in the first 3 months that I started working out, but along with the working out, I was taking protein powder every day, eating multiple eggs every day and drinking chocolate milk 3 times a day along with regular lunch and dinner.

You said it yourself, your body is getting in shape but not putting on much muscle which tells me you need more calories. You need a calorie surplus and plenty of proteins to build muscle, ideally 1 g for every lb of your body weight if not more.

So yeah keep working out hard, up your diet and there is no reason why you wouldn't see results.

P.S it is easiest to gain muscle and get big when you are starting out. After that it keeps getting more and more difficult to put on more muscle, which is why people resolve to steroids because they want to overcome their natural testosterone limitations.