Two words...
Trial & Error
Do your research. Try everything. Find out what works best for you. My genetics & your genetics are not the same & wont respond the same to the same stimuli.
But...
Ashwaghanda 
Improved my performance tenfold. |
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Patience amd commitment are your friend. A lot of people expect to see a huge change in a short time, which is rarely the case.
Slow and steady, keep building up and going at it.
Only advice I've got as most gym people are horrified by my diet
MrsAbz |
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What works for me might bot work for you.
The general principles are always the same though, eat well, protein is priority, train at or very near to failure. Look to progress every week in some way. Consistency is perhaps the biggest factor, find what you enjoy and that will make it a lot easier. No one exercise is a must do, if you don't like it find another you do. |
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I wouldn't say I was gym fit as never go to the gym but I have remained the same weight for 30years. Think this is due to not overeating, walking a good few miles daily and drinking plenty of water. |
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I workout 4-5 times a week. 3-4 strength based sessions around compound movements and one day doing strongman events to mimic either a comp or just keep things interesting.
Eating is nothing fancy, most of my carbs are before and after training sessions. Usually have around 30-50g of protein for each meal |
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Learn a craft, like oly lifting, or powerlifting. Whatever you like, so you train for skills and progression.
Learn about food and nutrition and what works for you.
Also join a club (a sports one!!) so you have training buddies.
Finally, Habitual Consistency beats Bursts of Motivation. |
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"Deadlifts. Deadlifts. Bench. Deadlifts. Rows. Deadlifts. Squats. Deadlifts. Deadlifts.
Eat basically what I want."
Deadlifts are the ultimate all round movement - sounds like some kind of 5*5 plan you are doing?
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I do 3/4 days depending on work.
I do 3 full body workouts anything from 45mins to 1hr.
If you can try superset your exercises so you can get everything done.
Nutrition is everything, try my best to eat clean but always have a takeaway at weekends.
All about balance |
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By (user no longer on site) 41 weeks ago
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I'm by no means perfect but fairly good shape for my age.
The secret is consistency.
Be 80pc on it, 80pc of the time.
Don't expect perfection. Give yourself space to not be perfect without giving up.
Mix up cardio and weights. Both bring massive benefits. If you don't love weights, speak to someone who does as they can help guide you through it. Most of the hate comes from fear.
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"Deadlifts. Deadlifts. Bench. Deadlifts. Rows. Deadlifts. Squats. Deadlifts. Deadlifts.
Eat basically what I want.
Deadlifts are the ultimate all round movement - sounds like some kind of 5*5 plan you are doing?
"
There is no plan. There are only deadlifts. |
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By (user no longer on site) 41 weeks ago
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I do a full body workout 4 days a week along with hour long walks every day. My gym routine follows a program that helps me slowly improve my lifts using a percentage of my 1rm from week to week.
As far as diet goes, I generally eat quite healthy during the week and indulge more on the weekends. I don't track macro nutrients and mainly go off how I look as to how I know how much to eat. Oh, and I didn't do a complete 180 on my diet, it was slow changes, highlighting what I wanted to change and focusing on that until it became a habit. So changing snacks first, then dinner, then breakfast, then lunch so it was very gradual |
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Ex Gym rat here, not been able to go since last April, think those days are behind me largely now.
My work commute includes around 5 1/2 to 6 miles of walking daily either side of a train journey, burns enough calories so that if I want/need to lose a few lb then I can just by cleaning up my diet.
As for gym I’d suggest more weights than cardio, but push yourself, no coasting.
Also do the exercises you enjoy, and try to make them compound not isolation. If you enjoy what you’re doing then you’re more likely to go. |
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