Discuss Fitness http://www.discussfitness.com/forums Bodybuilding and fitness forums. Get great advice from fellow bodybuilders. en Thu, 23 May 2013 15:22:53 GMT vBulletin 60 http://www.discussfitness.com/forums/images/misc/rss.jpg Discuss Fitness http://www.discussfitness.com/forums Weight Loss Diet? http://www.discussfitness.com/forums/showthread.php?t=41556&goto=newpost Thu, 23 May 2013 08:50:54 GMT Hi, i am a very overweight person and finding it tough to live a normal and healthy life. I want to lose weight since i am fed up of looking fat. Is there any kind of healthy diet that can help me lose a good amount of weight ? Hi, i am a very overweight person and finding it tough to live a normal and healthy life. I want to lose weight since i am fed up of looking fat. Is there any kind of healthy diet that can help me lose a good amount of weight ? ]]> Diet and Nutrition morris http://www.discussfitness.com/forums/showthread.php?t=41556 Moving From Beginner To Intermediate Level Bodybuilding http://www.discussfitness.com/forums/showthread.php?t=41555&goto=newpost Mon, 20 May 2013 21:34:33 GMT Moving From Beginner To Intermediate Level Bodybuilding By now you’ve made significant progress in your bodybuilding career. For the past three to six months you’ve learnt how to perform the core lifting exercises in a technically correct manner. You’ve also conditioned the body and developed... Moving From Beginner To Intermediate Level Bodybuilding



By now you’ve made significant progress in your bodybuilding career. For the past three to six months you’ve learnt how to perform the core lifting exercises in a technically correct manner. You’ve also conditioned the body and developed sufficient core strength to prepare yourself for a whole new level of intensity. Hopefully you’ve also built some rock solid muscle! But that’s only the beginning.

In recent weeks your workouts have probably lost some of their effect so, even though you’re lifting bigger weights, your muscles now need even greater stimulation to generate maximal growth. Don’t expect miracles though – from this point onwards, every little bit of improvement will take even greater and more intensive work than before.

Because you’ll be working your muscles more intensively, they’ll also need more recovery time to adapt and grow and that’s why you’ll be reducing your workouts to three a week. Each primary muscle group trained will now need one full week to recover. After being used to whole body sessions and more workouts per week it may seem as if you’re not doing enough but the point is, you’ll be working your muscles very, very intensively and making better use of your time.

As you gain more experience you’ll be able to tweak or re-design your basic muscle building program to suit your own individual needs, but the program described here should provide a useful starting point. What I’m proposing is basically a 3-split of the body on Monday, Wednesday and Friday.

MONDAY (Chest, Triceps, Shoulders)

1. Chest Exercises
Incline dumbbell press – this is a compound exercise that targets the chest but also works the triceps and shoulders to a lesser extent.
Pec-deck flye – this is an isolation exercise that works the pectorals.

2. Triceps
Dips – this compound exercise targets the triceps but also works the chest and shoulders.

3. Shoulders
Front military press – this compound exercise targets shoulders but also works the triceps.
Dumbbell lateral raises – this isolation exercise works the shoulders only.
Bentover dumbbell laterals – this isolation exercise works the rear delts.

WEDNESDAY (Back, Biceps, Forearms)
1. Back
Front lat pulls – compound exercise that targets lats but also works the biceps and mid-back.
Deadlifts – compound exercise that targets the back and quads but also works hamstrings, calves and glutes.
Dumbbell rows – compound exercise that targets mid-back but also works biceps and lats.
Dumbbell shrugs – isolation exercise that works traps.

2. Biceps
Dumbbell biceps curl – isolation exercise that works the biceps.
Dumbbell hammer curls – isolation exercise that works the biceps.

3. Forearms
Barbell wrist curl – isolation exercise that works the forearms.

FRIDAY (Lower Body)
1. Legs
Squats or leg press – compound exercise that targets the quads but also works the hamstrings, calves and glutes.
Leg extension – isolation exercise that works the quads.
Leg curls – isolation exercise that works the hamstrings.
Standing calf raise – isolation exercise that works the gastrocnemius calf muscle.
Seated calf raise – isolation exercise that works the soleus calf muscle.

You could start this program by aiming for two sets of 8-10 reps per exercise but as your strength and size increase you should really introduce techniques that boost the intensity even further. This can be achieved in a number of ways including the use of pre-exhaustion, super sets, partial reps, isometric contractions and forced reps. These techniques are covered in detail elsewhere in this series of articles. ]]> Beginner Bodybuilding tati http://www.discussfitness.com/forums/showthread.php?t=41555 Just starting out - NEED HELP http://www.discussfitness.com/forums/showthread.php?t=41554&goto=newpost Sat, 18 May 2013 03:06:30 GMT Hi there,

I've just finished my first year of university, and have become victim to freshman 15. Although I haven't gained exactly 15 pounds, I've definitely gained about 8. I also have a lot of stomach fat now. While in university, I ate a lot of fast food and had pop and energy drinks pretty much everyday. For the past two weeks, I've changed my diet which now includes a lot of water, no fried foods, and no pop/juice. I've started working out slowly by doing about 10 minutes on the elliptical everyday (I plan to increase slowly), but I don't know what to do about my stomach fat and love handles. I'm also really interested in strength training, but my knowledge on it is very limited and I don't know what types of lifting exercises I should do to tone down. Someone please help me? Thanks!! ]]> Beginner Fitness aimster http://www.discussfitness.com/forums/showthread.php?t=41554 Triceps? http://www.discussfitness.com/forums/showthread.php?t=41553&goto=newpost Fri, 17 May 2013 22:24:38 GMT I saw some pictures of yester years bodybuilders and it seems that they have a big triceps. From their elbows there is a curve when biceps flexed the triceps look very healthy mass!!! I am exercising from years and i have good biceps. But it took me a very long time to flex a small triceps! And... I saw some pictures of yester years bodybuilders and it seems that they have a big triceps. From their elbows there is a curve when biceps flexed the triceps look very healthy mass!!! I am exercising from years and i have good biceps. But it took me a very long time to flex a small triceps! And everytime i do workouts my triceps biceps become burnt small in magnitude. So could anyone give me advice to have perfect triceps like professionals?? ]]> General Bodybuilding leon http://www.discussfitness.com/forums/showthread.php?t=41553 New to all of this...please help :) http://www.discussfitness.com/forums/showthread.php?t=41549&goto=newpost Thu, 16 May 2013 00:01:38 GMT Hi all!
Here's some background on my "fitness" journey. I struggled with anorexia for about a year going from 175 pounds to 112 at my lowest. I have started lifting weights and increasing my calories. I am 5'5 and about 127 right now. My goal is to gain some muscle and to get a tight, lean, muscular physique. I am not sure if I really have fat to lose or if I just have a lot of excess skin from my dramatic and quick weight loss. Currently I am lifting 4 days a week and doing 30 minutes of cardio 4-5 days per week. I eat anywhere from 1300-1500 calories/ day.

Any suggestions calorie wise?
how I should be training-- any good plans to follow?
should I lose a couple more pounds or focus on gaining muscle?
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Attached are some photos of my body now!

Thanks!
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]]> Female Fitness wannabegirlylifter http://www.discussfitness.com/forums/showthread.php?t=41549 hello http://www.discussfitness.com/forums/showthread.php?t=41546&goto=newpost Wed, 01 May 2013 12:34:10 GMT hi everyone hi everyone ]]> Member Introductions retroran66 http://www.discussfitness.com/forums/showthread.php?t=41546 2 Simple Steps To Ripped Summertime Muscles http://www.discussfitness.com/forums/showthread.php?t=41545&goto=newpost Sat, 27 Apr 2013 18:54:34 GMT 2 Simple Steps To Ripped Summertime Muscles tome ford Summer is usually towards the horizon, and the time has come to kick back AND ALSO relax under your current sun. It’s date intended for beach days, barbecues ALONG WITH pool parties, AS WELL AS intended for just... 2 Simple Steps To Ripped Summertime Muscles
tome ford
Summer is usually towards the horizon, and the time has come to kick back AND ALSO relax under your current sun. It’s date intended for beach days, barbecues ALONG WITH pool parties, AS WELL AS intended for just about any serious weightlifter these activities likewise mean single thing: it’s time due to the shirts for you to come off IN ADDITION TO for you to showcase It rock-solid physique they’ve been visiting in most year. not any single wants to be able to always be walking approximately which has a soft, smooth AND ALSO flabby body, AND to its after that month or even two, many of the person serious lifters is usually shifting straight into “get ripped” mode.

How do they usually scoot information on this?

They lighten up your weights IN ADDITION TO function higher reps.

This offers always been a good widely accepted technique of “cutting down” AND ALSO whether or not anyone ask all trainers in the gym they’ll tell people The idea “heavy weights bulk up your own muscle AND ALSO lighter weights define your current muscle”.

Do you want to know your current reality behind ones “light The load AND high reps” way of obtaining a great ripped ALONG WITH defined physique?

It can be completely, definitely AND utterly DEAD WRONG.

It couldn’t become farther from the truth. inside fact, there\'s not any logical basis about this approach to training whatsoever, AND whoever dreamt up the downright ridiculous technique of thinking possesses caused the vast majority regarding lifters to waste its day AND impede its continue at the gym.

Let me clear this up right after AND ALSO for all: you cannot place reduce. inside some other words, It is physically impossible to help target fat loss coming from a focused area with ones body. Performing bench presses in light resistance AND ALSO high repetitions will probably not magically burn fat off of the chest or maybe cause The idea to appear harder ALONG WITH additional defined.

Every single time frame an individual wrap the hands of approximately a good barbell, dumbbell or cable, your own goal is usually to help stimulate Equally much muscle growth In the same way people quite possibly can. You will discover absolutely no special, top secret weightlifting exercises of which “define” your current muscles or even cause them to be able to possibly be extra “ripped”.

Training with weights builds muscle mass, end regarding story.

So how exactly do an individual “define” an muscle?

The lone approach to “define” an muscle is by lowering your body fat level to be able to make the muscles extra visible. Body fat reduction can be completed within only two ways:

1) Modify your diet.

You Just in case along your caloric intake to be able to of about 15x your bodyweight AS WELL AS focus with consuming smaller food more frequently with the day. the retains ones metabolism naturally raised in many times AND ALSO keeps your body within a good constant fat burning state. Limit your current intake of saturated fats AND ALSO uncomplicated sugars, AND ALSO focus instead from consuming lean sources involving protein AS WELL AS low glycemic carbohydrates. This is furthermore very important to be able to keep the water intake high from the level approximately 0.6 ounces per pound associated with bodyweight.

2) perform correct cardio workouts.

Let zero of a traditional method of moderate intensity cardio inside 30-45 minute durations. regardless of whether you want to maximize your body’s fat burning capacity IN ADDITION TO minimize the muscle loss That inevitably accompanies the fat burning cycle, focus in shorter cardio workouts completed on an high level regarding intensity. these workouts will shoot your resting metabolism because of the roof AS WELL AS will certainly allow you to burn maximum amounts connected with fat even When you might be in rest. my spouse and i recommend 3-5 high intensity cardio sessions per week, spaced at the very least nine hours away from your The load workouts.

That’s most there is certainly for you to it, folks. consider your current notion associated with “light The strain AS WELL AS higher reps” AND ALSO throw This appropriate out your own window, straight down your street AND ALSO Regarding the corner. immediately after the particular misguided system will certainly only cause a person for you to lose muscle mass AND strength, AND will probably not assist you in burning fat or even defining your physique.

All you need to do to help mold anyone rock-solid muscles to its summer date is usually this:

1) Train with heavy weights AS WELL AS low repetitions to be able to develop maximum muscle mass.

2) Modify your own diet IN ADDITION TO implement cardio workouts for you to eliminate body fat IN ADDITION TO develop visibly harder ALONG WITH added defined muscles.

End associated with story.

I’ll check out a person in the beach!
]]> General Bodybuilding tome007 http://www.discussfitness.com/forums/showthread.php?t=41545 Dietary Loss Supplement Weight Controversy http://www.discussfitness.com/forums/showthread.php?t=41544&goto=newpost Sat, 27 Apr 2013 18:49:32 GMT Dietary Loss Supplement Weight Controversy In your current world connected with bodybuilding, ones dietary loss supplement Force controversy can be huge. no matter whether that you are serious information about bodybuilding, This can be a great issue that you should can... Dietary Loss Supplement Weight Controversy


In your current world connected with bodybuilding, ones dietary loss supplement Force controversy can be huge. no matter whether that you are serious information about bodybuilding, This can be a great issue that you should can not avoid -- especially if you utilize body fat. So, What exactly is your transaction through the dietary loss supplement Force controversy?

In recent years, numerous The stress loss dietary supplements continues to be pulled off associated with retailer shelves through the FDA. The idea seems It It\'s got horrendous side effects, just like heart attacks, strokes, IN ADDITION TO liver damage. But The load loss can be still important in the bodybuilding world, and so what Just in case you do?

You Should utilize most miraculous body building supplement known in order to man -- creatine. Creatine possesses a great amazing range regarding benefits, It is safe, AS WELL AS This can be a good idea by doctors, scientists, IN ADDITION TO bodybuilding experts : and even The strain loss experts these kind of days.

It is usually amazing That You will discover still so numerous various other dietary loss supplement The stress solutions out there being consumed through bodybuilders - all in which do not work, ALONG WITH others in which are generally definitely dangerous - While my spouse and i have creatine which will be highly validated of, incredibly effective, simply affordable, AND very easily proven for you to work.

Creatine occurs naturally for the body, IN ADDITION TO It incorporates three amino acids, including Methionine, Arginine, AS WELL AS Glycine. immediately after at the liver, these kind of three amino acids are usually combined, IN ADDITION TO they offer creatine.

What scientists have found is actually This As soon as you use many creatine Utilizing your system, your current muscles MAKE USE OF extra adenosine triphosphate while in exercise. This is important, because the This is what offers your current muscles energy to work the exercises you happen to be doing. your own extra creatine you have In your system, ones added ATP anyone have, as well as the extra exercises You will do.

Creatine is so effective in the system connected with building muscles The item This has been deemed the legal steroid - although It isn't actually the steroid. Creatine is usually perfectly safe, IN ADDITION TO This does not change ones estrogen or testosterone levels within any kind of way.

In terms connected with Force loss, creatine functions throughout This It\'s been recognized to help burn off excess fat whilst building lean muscle mass. the happens very easily. That is actually to be able to definitely drench ones muscles throughout creatine, through taking a great creatine supplement. the particular in turn may attract water for you to the person muscles. Whenever your happens, your current muscles must expand, that makes them bigger.

Bigger muscles necessitate additional energy when compared with smaller muscles. While they are not able to receive The item excess energy wherever else, your muscles will beginning using kept body fat for energy. Note It exercise is usually still required; however This is incredibly valuable intended for body builders, ALONG WITH inside recent many years offers settled the great dietary loss supplement Weight controversy.

tome ford ]]> Diet and Nutrition tome007 http://www.discussfitness.com/forums/showthread.php?t=41544 hello http://www.discussfitness.com/forums/showthread.php?t=41543&goto=newpost Sat, 27 Apr 2013 18:44:55 GMT i\'m consequently happy The idea i have changed THE life with a good The strain loss camp. your Easiest thing i have ever completed within MY OWN life.
I came here to share MY OWN experience ALONG WITH success. Let's take healthy most regarding us!:) ]]> Member Introductions tome007 http://www.discussfitness.com/forums/showthread.php?t=41543