Pub Bigot 1:17 Tue Mar 15
Going to the Gym
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Furnish me with your tales of lump to athlete...
I'm going away in 5 weeks and for the last couple I've been in the gym. By no means am I Jabba the Hut or SOA, but I'm not Carl Froch either.
So WHOers who like a run, weights, physical endurance battles. What is the key to long term success and focus?
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Replies - In Chronological Order ( Show Newest Messages First)
madeeasy
1:19 Tue Mar 15
Re: Going to the Gym
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diet is 80 percent of weight loss
Less weight and more reps for toning
higher weight and more weight for bulking
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Barry Hearn
1:21 Tue Mar 15
Re: Going to the Gym
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Meal prep, progression photos once a week, don't weigh yourself go on the photos, I train on my own and use bodyspace the app of bodybuilding.com and you pick a program and stick with it, it almost makes you, records your stats so you can push harder next time, very helpful when training alone.
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D Scully (eire)
1:23 Tue Mar 15
Re: Going to the Gym
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Having a plan / routine and sticking to it.
Make yourself a 5 week plan now knowing which workouts you are doing everyday and when your rest days are.
Be accountable for it to someone else, I like to show a couple of people what my plan is.
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mashed in maryland
2:06 Tue Mar 15
Re: Going to the Gym
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madeeasy 1:19 Tue Mar 15
"Toning" is a myth.
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Your mum
2:07 Tue Mar 15
Re: Going to the Gym
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This - diet is 80 percent of weight loss
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goose
2:08 Tue Mar 15
Re: Going to the Gym
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madeeasy 1:19 Tue Mar 15
Re: Going to the Gym
sorry but that is complete bollocks.
you cannot 'tone' muscles - they either grow or they dont.
gaining muscle is about hypertrophy, not just heavy weights. most plans for muscle growth will actually be about higher rep ranges.
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Middle-aged Woody
2:11 Tue Mar 15
Re: Going to the Gym
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Check in on fb everytime you go
Initiate conversations at work:
"Doing anything tonight?"
"Nah, you?"
"Yeah, going gym. Go every night now blah blah blah"
Multiple hashtags are key: #beachbod #gym #motivation
Fb when its your day off going to the gym, so you can remind people
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Lovejoy
2:14 Tue Mar 15
Re: Going to the Gym
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madeeasy is right.
Going to the gym/working out is the easy part and accounts for only around 20% of weight loss.
The remaining 80% is having the discipline to stick to a nutrition plan.
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Ricky
2:18 Tue Mar 15
Re: Going to the Gym
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Probably the worst thing you can do is ask on here, or any unqualified person for that matter. The first post on here shows why - you can't 'tone', you grow your muscle mass and reduce your body fat. High weight and low reps will not help you bulk either, it will help you get stronger.
I'm as unqualified as anyone but over the last 4 years have gone from 18st3 and 32% BF to my current 16st with 12% BF (+\\-). That was via 14st when I lost too much muscle tissue at first.
That is solely from clean eating 85% of the time - good quality protein, fats and small amounts of low GI carbs and weight training based on progressive overload.
Any steady state cardio is a waste of time for fat loss, HiiT some benefit but minimal compared to diet and weight training.
Good Luck
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kch
2:27 Tue Mar 15
Re: Going to the Gym
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if your body is up to it, forget the gym and go running and/or cycling.
get a GPS watch so you can track your distance and time.
pick an event (half marathon, marathon, tough mudder etc.) and train for it.
and when you have completed said event, pick another (longer) one and repeat...
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rzarazor
2:28 Tue Mar 15
Re: Going to the Gym
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20" pepperoni pizza
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mashed in maryland
2:29 Tue Mar 15
Re: Going to the Gym
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To follow on from what Ricky said (and also as someone completely unqualified), I reckon the whole "hardest bit is diet" thing is misleading as well, just leads to over-complicating everything and putting it on a pedestal.
Just cut out the complete shit (sweets and fizzy drinks), limit the fast food and ready meals, and don't overdo the booze.
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mashed in maryland
2:32 Tue Mar 15
Re: Going to the Gym
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Basically it doesn't have to be a struggle, can still eat a huge variety of stuff without blowing money on "super foods" or limiting yourself to brown rice and boiled chicken every meal.
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worm
2:37 Tue Mar 15
Re: Going to the Gym
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I find not eating a load of shit helps keep the weight off.
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On The Ball
2:37 Tue Mar 15
Re: Going to the Gym
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You meant Carl FLETCHER.
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Garth Algar
2:41 Tue Mar 15
Re: Going to the Gym
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Goose 2:08
Not always true matey. Depends on the individual mainly but I always found the best formula for growth is really heavy compounds with a low rep range and higher reps for isolations.
Always a good starting point but as time goes on its good to change up regularly.
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Garth Algar
2:43 Tue Mar 15
Re: Going to the Gym
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Oh, and just so I can show off for a second I have been a strength and conditioning coach for 15 years and have worked with many boxers, footballers and actors. Go me!
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Marston Hammer
2:47 Tue Mar 15
Re: Going to the Gym
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Garth Algar,
I'll wait to hear some names before I'll allow you to show off.
If you've been working with James Corden, Phil Taylor & Miranda Hart I won't be particularly impressed.
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Cony Tottee
2:48 Tue Mar 15
Re: Going to the Gym
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I've lost a stone and a half in the last two months purely be eating less shit between meals, playing badminton a couple of times a week and using a cross-trainer two or three times a week.
Oh, and only drinking twice a week.
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whu&eng1
2:48 Tue Mar 15
Re: Going to the Gym
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Look into things such as carb cycling for diet. Weight training, I've enjoyed things like German Volume Training in the past ( 10 sets of ten ), or time under tension, drop sets etc.
Carb cycling will be minimal carbs on rest days, and ideally no carbs before your workouts. Your body needs to replace it's glycogen stores post workout, so this is the most effective time to use carbs as an energy source.
I tend to have "healthy fats" for breakfast for a sustained release of energy in the morning.. 2/3 poached eggs, maybe some greens.
A double espresso before weight training as a substitute for a pre workout to spike your insulin levels.
"Fasted cardio" is good to for fat loss. I don't get to do it that often as I start work early in the morning. I tend to train around lunchtime, and break up my lunch into 2 parts to be consumed either side of the workout, with the carbs coming post work out.
The bodycoach is pretty good re diet and training.. lots of clips and recipes on facebook and Instagram.
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