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By (user no longer on site) OP
over a year ago
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So been going to the gym now a while and dont seem to be making any headway in size or definition
I have in the past rowed a lot but would like to look a bit more defined
Any advice |
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By (user no longer on site)
over a year ago
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"So been going to the gym now a while and dont seem to be making any headway in size or definition
I have in the past rowed a lot but would like to look a bit more defined
Any advice "
Weights but don't skip leg day  |
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By (user no longer on site)
over a year ago
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"So been going to the gym now a while and dont seem to be making any headway in size or definition
I have in the past rowed a lot but would like to look a bit more defined
Any advice "
yep like Kinglim said don't forget leg day or ya could go for a low carb high protein diet more reps low weight |
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By (user no longer on site)
over a year ago
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"So been going to the gym now a while and dont seem to be making any headway in size or definition
I have in the past rowed a lot but would like to look a bit more defined
Any advice yep like Kinglim said don't forget leg day or ya could go for a low carb high protein diet more reps low weight "
all massive up top with chicken legs  it's hilarious |
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By (user no longer on site)
over a year ago
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"So been going to the gym now a while and dont seem to be making any headway in size or definition
I have in the past rowed a lot but would like to look a bit more defined
Any advice "
speak to one of the trainers in the gym, get a diet and work out plan.
And when I say diet - don't think weight loss, think, changing the foods you eat and when you eat them. That's probably twice as important as the work you do in the gym. Don't feed your body the right ingredients, you may aswell stay at home and not waste your time in gym  |
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By (user no longer on site)
over a year ago
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"So been going to the gym now a while and dont seem to be making any headway in size or definition
I have in the past rowed a lot but would like to look a bit more defined
Any advice speak to one of the trainers in the gym, get a diet and work out plan.
And when I say diet - don't think weight loss, think, changing the foods you eat and when you eat them. That's probably twice as important as the work you do in the gym. Don't feed your body the right ingredients, you may aswell stay at home and not waste your time in gym "
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By (user no longer on site) OP
over a year ago
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So lots of protein low carbs
Light wights lots of reps
Low cv
My heads spinning
I can row for an hour and do 15000 m no worries so cut that down
And work out plans you lot recommend diets etc
Ill pay in kind lol |
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You want to tone, only way this will happen is reduce body fat this can only happen on a calorie controlled diet and plenty of heavy weights low reps lift to exhaustion of the muscles.
Have a protein shake straight after training and do a small bit of cardiovascular work rowing swimming or running. Use the cardio as a warm up for your weights.
Eat fresh low calorie meals take a multi vitamin, drink plenty of water and don't eat anything after 8pm. |
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By (user no longer on site)
over a year ago
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Baby steps
1. Water - 2-3L a day... not fizzy drinks
2. 3-4meals a day should consist of Protein (Fists Size), Fats(2thumbful) and plenty of Veggies(Handful).
3. No sugar - that means cereals, white breads, sweets and processed food.
4 . Fresh food nothing from a box
Training wise get a program from gym but strength program is good way to start not hundreds of rep with light weights.
1. 1/2 Compound lifts in every workout - Bench Press,Deadlift, Squats, Military Press
2. Work on mobility, assistance work
3. Finish with a Barbell complex or Met Con
4. 4-5 exercises a workout is enough not 2-3hours of loads
5. 6-12 week programme get one and stick to it then change after that. To high rep programme or taper off with rest
Drink a lot of water and eat proper food |
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By (user no longer on site)
over a year ago
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Losing weight is all about diet, getting toned is all about exercise.
To burn fat you need to get your heart rate up high. To a level that you can just about keep a conversation going, almost out of breath.
You hold the exercise there for as long as you can. After 12 mins you are in the optimal zone. You can use about 50% of your energy from fat in this zone. SO if you burn 300 cals 150 of it will be pure fat.
There is an afterburn affect where it takes a while for your body to return to not using fat as a source of energy.
When you want to tone you use your biggest muscle groups possible, Want a six pack? cycle or do squats dont do situps.
If you get your heart beating fast but are doing light exercise not buring much calories then you dont burn as much fat.
Cycling or rowing are good. 15 mins minimum, try 20 - 30 mins.
Your diet only has to be relativley clean, good meat, good carbs, keep an eye on the amounts, the odd treat.
If you can exercise cardio twice in a day then you will prolong the amount of time your body is using fat as an energy source.
Weight lifting can also get you toned, but balancing the calories gets harder compared to something like a rowing machine or exercise bike where you can hold yourself in zones perfectly well.
You will never get toned through diet alone, you will just get skinny with a layer of fat you can never shift. Thats why people who diet end up skeletons and not toned fit people. |
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"Baby steps
1. Water - 2-3L a day... not fizzy drinks
2. 3-4meals a day should consist of Protein (Fists Size), Fats(2thumbful) and plenty of Veggies(Handful).
3. No sugar - that means cereals, white breads, sweets and processed food.
4 . Fresh food nothing from a box
Training wise get a program from gym but strength program is good way to start not hundreds of rep with light weights.
1. 1/2 Compound lifts in every workout - Bench Press,Deadlift, Squats, Military Press
2. Work on mobility, assistance work
3. Finish with a Barbell complex or Met Con
4. 4-5 exercises a workout is enough not 2-3hours of loads
5. 6-12 week programme get one and stick to it then change after that. To high rep programme or taper off with rest
Drink a lot of water and eat proper food "
totally what he said!!!
its 80% diet and 20% exercise..
you can't out exercise a bad diet..
best of luck...
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By (user no longer on site)
over a year ago
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"Wonders how many men on Fab are on Roids
On the juice, I had my suspicions about one
Deffo more than 1 lim"
So ?? What's it got to do with anyone else what a person does with their life
It's their choice  |
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By (user no longer on site)
over a year ago
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"Wonders how many men on Fab are on Roids
On the juice, I had my suspicions about one
Deffo more than 1 lim
So ?? What's it got to do with anyone else what a person does with their life
It's their choice "
well being on the juice is pretty stupid as a lot aren't medically tested or approved |
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By (user no longer on site)
over a year ago
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"Wonders how many men on Fab are on Roids
On the juice, I had my suspicions about one
Deffo more than 1 lim
So ?? What's it got to do with anyone else what a person does with their life
It's their choice
well being on the juice is pretty stupid as a lot aren't medically tested or approved "
Again it's their choice !!!
I would say smoking is stupid or drinking your self into oblivion is stupid . But it each persons choice how they live there life |
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By (user no longer on site)
over a year ago
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"Wonders how many men on Fab are on Roids
On the juice, I had my suspicions about one
Deffo more than 1 lim
So ?? What's it got to do with anyone else what a person does with their life
It's their choice
well being on the juice is pretty stupid as a lot aren't medically tested or approved
Again it's their choice !!!
I would say smoking is stupid or drinking your self into oblivion is stupid . But it each persons choice how they live there life "
I get what you mean |
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By (user no longer on site)
over a year ago
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"Wonders how many men on Fab are on Roids
On the juice, I had my suspicions about one
Deffo more than 1 lim
So ?? What's it got to do with anyone else what a person does with their life
It's their choice
well being on the juice is pretty stupid as a lot aren't medically tested or approved "
Lots of things in life are pretty stupid but we can only answer for our own actions so why worry about other peoples??? Too many people seem to worry about other people and forget that if put under the microscope none of us are perfect. Forget about other peoples actions and lets turn the mirror on ourselves for a little and judge ourselves. |
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"Wonders how many men on Fab are on Roids
On the juice, I had my suspicions about one
Deffo more than 1 lim
So ?? What's it got to do with anyone else what a person does with their life
It's their choice
well being on the juice is pretty stupid as a lot aren't medically tested or approved
Lots of things in life are pretty stupid but we can only answer for our own actions so why worry about other peoples??? Too many people seem to worry about other people and forget that if put under the microscope none of us are perfect. Forget about other peoples actions and lets turn the mirror on ourselves for a little and judge ourselves. "
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By (user no longer on site)
over a year ago
|
"Wonders how many men on Fab are on Roids
On the juice, I had my suspicions about one
Deffo more than 1 lim
So ?? What's it got to do with anyone else what a person does with their life
It's their choice
well being on the juice is pretty stupid as a lot aren't medically tested or approved
Lots of things in life are pretty stupid but we can only answer for our own actions so why worry about other peoples??? Too many people seem to worry about other people and forget that if put under the microscope none of us are perfect. Forget about other peoples actions and lets turn the mirror on ourselves for a little and judge ourselves. "
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By *al2001Man
over a year ago
kildare |
You asked for a diet,look up the anabolic diet. Low to zero carbs monday to friday eve,lots of good fats and protein and carb load friday eve to sunday night,lots of carbs,low fats,medium protein
Burn fat and build muscle
Even done for week or 2 at a time is effective |
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By (user no longer on site)
over a year ago
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The diet keep it clean , meals 5/6 times a day very important . If u can't eat that amount if find it hard to get the food in subsitute one the meals with a protien shake each day ... Keep the meals clean with chicken turkey fish and green veg .... In the gym research and pick a programme and stick to it .. Everybody body is different so everyone will has different opinions on it . If you hit a wall or feel lost in the gym talk to people ask for advice off someone in good nick . Most won't mind as long as you approach them right . Supplements can be a confusion one . Stick to plain aul protien at start. Maybe try a pre workout shake from time to time they give u a kick in the gym and can make training more fun ... Keep your money do your weekly shopping bill .. |
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By (user no longer on site)
over a year ago
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All depends if you want to be bigger of better definition if you want better definition 1.diet 2. Cup of bcaa every day 3. gym but look at a combination of supersets speak to the gym staff about that, not sure about what weight and the amount of sets your doing, lower the weight and increase the reps to 12-15 per set x4 sets you should see some progress in 12-15 weeks also take a few photos and your see the process before I forget don't cut out fats you will need a certain amount to ensure that your body and brain functions properly if you do a sudden reduction in carbs be prepared for mood swings and low energy
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By (user no longer on site)
over a year ago
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I work out 6 days a week, most days twice just to time constraints; I eat right most of the time and have protein in my porridge. It works for me. I think if it gets too complicated it leads to disaster |
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By (user no longer on site)
over a year ago
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"I work out 6 days a week, most days twice just to time constraints; I eat right most of the time and have protein in my porridge. It works for me. I think if it gets too complicated it leads to disaster "
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By (user no longer on site)
over a year ago
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"So been going to the gym now a while and dont seem to be making any headway in size or definition
I have in the past rowed a lot but would like to look a bit more defined
Any advice "
What are you eating on a average day? |
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By (user no longer on site)
over a year ago
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"So been going to the gym now a while and dont seem to be making any headway in size or definition
I have in the past rowed a lot but would like to look a bit more defined
Any advice "
Maybe try cut down the length of time you take in between each set. That helps me. Going to the gym is pointless without a good diet though, so make sure you get on top of that first. ???? |
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