Anyone work out alot?

[Coral Keeper]

im no bodybuilder or personal trainer, but ive been in the gym and on the mats long enough to know a little something.

if you are after a 6 pack, i would focus more on nutrition and diet. then after that cardio and then weights.

for me i train jiu jitsu 5x's a week 2-3 hours a day. when a tournament is coming up and i need to start dropping weight, the only thing i change is my diet and the weight comes down and i start to see cuts and definaition again. when there is no tournaments, i slack on the foods a little and enjoy life a little more, haha.

for me, after a work out i like to eat lean protein (chicken, tune or salmon) along with either broccoli, baked sweet potato or brown rice. the protein helps to build and recover muscles and the complex carbs help replenish energy.

also, the 5 small meals every 2-3 hours a day works great.

getting a 6 pack takes alot of work, especially if you are not gifted with awesome genes. but hey, if it was easy, everyone would be walking with their shirts off.

So Tuna and Salmon are also really good? Canned or fresh cooked?

 

[Coral Keeper]

yes, working out and looking ripped is about 80% nutrition...you are what you eat! literally! If you want to get a six pack than concentrating on burning fat and getting your body fat % percentage down is crucial, I think for a man to have six pack abs you need to carry something like 6-8% body fat...There is a window of opportunity after your work-out for about an hour where you want consume complex carbs and a source of protein, your body is like a sponge at this juncture and readily soaks all those nutrients up. Don't forget to drink plenty of water and protein to help gain lean body mass

Yeah, but if you loose all that fat, 6 packs don't just pop up, you have to be doing some sort of work out right?

 

[Elan]

Dont only take your protein after you work out. My big brother is almost a personal trainer (needs to get license) and he takes protein about 4 times a day (eating things like steak or other meat is better). I work out with him and I take whey protein before the workout and after. The reason to take before (with milk not water) is to have your body exorb the protein as you are working out then take after to satisfy your muscles during the day. Now my brother is 6'4'' and wieghs 180-190 with no fat, six pack and benchs 225. He is trying to gain more weight with all these products like expand and other combinations of protein because he has a very lean build and its hard for him to gain more muscles than he already has. I just stick to whey.

My mom is also a nutritionist so that helps too. lmk if you have any questions.

*yes you have to workout for the six pack we do circuits of abs after every workout every day (im no where close because i am in the process of losing all this extra stuff) instead of dedicating one day to abs. Our days include Chest and tricep, Back and bisep, shoulders, legs, day of rest. abs everyday

 

[Coral Keeper]

Dont only take your protein after you work out. My big brother is almost a personal trainer (needs to get license) and he takes protein about 4 times a day (eating things like steak or other meat is better). I work out with him and I take whey protein before the workout and after. The reason to take before (with milk not water) is to have your body exorb the protein as you are working out then take after to satisfy your muscles during the day. Now my brother is 6'4'' and wieghs 180-190 with no fat, six pack and benchs 225. He is trying to gain more weight with all these products like expand and other combinations of protein because he has a very lean build and its hard for him to gain more muscles than he already has. I just stick to whey.

My mom is also a nutritionist so that helps too. lmk if you have any questions.

*yes you have to workout for the six pack we do circuits of abs after every workout every day (im no where close because i am in the process of losing all this extra stuff) instead of dedicating one day to abs. Our days include Chest and tricep, Back and bisep, shoulders, legs, day of rest. abs everyday

Mmk. What KIND of work outs do you have to do to work on your chest/to get 6 pack?

 

[Elan]

For chest there is bench (everything in 3 sets) where you should be repping out 12 of the wieght and one negative (this is when you let the the bar slowly down to your chest in about 10 seconds when you are already beat- make sure to have a spot!). Then there is inclined bench, fly, inclined fly, declined fly, - there are so many i cant even begin naming them.

Abs- we do 3 sets of everything with 15 seconds in rest. crunches (as many as you can do my brother does about 10; many people think that they can do 100 crunches but the perfect crunch when you tighten your abs and whole body should be killing you at around 5. they are very hard to do so just do it until you cant no more).
leg raises, then we do one (dont know the name) where you can be in a crunch possition the rotate touching your ankles (this is the same as what we do but we are standing with light weight in each hand moving our side abs - not shoulder- up and down but the other one is easier to explain).
These 3 ab excercises work out 3 different parts of your abs. We do switch it up time to time with other excercises that are a bit more complicated.

I suggest you join a gym and just pic up on what the trainers their do or ask their advice. Thats how most people i know learned and if you work at it hard enough you can come out with an 8 pack.

 

[Coral Keeper]

For chest there is bench (everything in 3 sets) where you should be repping out 12 of the wieght and one negative (this is when you let the the bar slowly down to your chest in about 10 seconds when you are already beat- make sure to have a spot!). Then there is inclined bench, fly, inclined fly, declined fly, - there are so many i cant even begin naming them.

Abs- we do 3 sets of everything with 15 seconds in rest. crunches (as many as you can do my brother does about 10; many people think that they can do 100 crunches but the perfect crunch when you tighten your abs and whole body should be killing you at around 5. they are very hard to do so just do it until you cant no more).
leg raises, then we do one (dont know the name) where you can be in a crunch possition the rotate touching your ankles (this is the same as what we do but we are standing with light weight in each hand moving our side abs - not shoulder- up and down but the other one is easier to explain).
These 3 ab excercises work out 3 different parts of your abs. We do switch it up time to time with other excercises that are a bit more complicated.

I suggest you join a gym and just pic up on what the trainers their do or ask their advice. Thats how most people i know learned and if you work at it hard enough you can come out with an 8 pack.

Nice!! Do you think you can post a few videos of some of the ab work outs that you were talking about? Couldn't really find all 3 work outs on you tube. lol I don't really want to go to the gym as I have a TON of exercise equipment at home. lol

 

[Myteemouse]

I use a bowling ball and 250 reps to keep my abs
I lean against the back of my couch and bend to each side and then the front
and do sets of leg lifts at 25 each and compact crunches
250 each excersize to keep my 6 pack!! 25 each set in rotation.

 

[Elan]

yes but you can go to the gym for a month to pick up on alot of excersices then just stay at home. dont know about the videos, i will try to find

 

[Coral Keeper]

Is this guy correct?
YouTube - Building Rock Solid Abs

 

[ahayes13]

yeah my brother is a workoutaholic. lol. he eats multiple times a day. and a lot of times i know he used to eat plain chicken breast baked, and a baked potato, just baked with no toppings (no butter ect)

 

[Coral Keeper]

yeah my brother is a workoutaholic. lol. he eats multiple times a day. and a lot of times i know he used to eat plain chicken breast baked, and a baked potato, just baked with no toppings (no butter ect)

lol Yeah.


Anyone els have any info they can share?

 

[bluebeltreefer]

maybe you can post your water params....err i mean your stats about height weight, etc etc. that way, people can gauge what type of condition you are in.

for starters i would start with the basics.

1. clean up your diet. stop eating sugars you dont need (soda, candy and other stuff in that nature)
2. space out your meals a few hours apart
3. start with some low intensity cardio and gradually build it up. maybe start 3 cardio sessions a week, 20 mins each. as your body gets conditioned you can do cardio longer and maybe bump it up to 5x's a week.
4. results wont come over night, just like reefing.
5. everyones body is different and we react differently. what works for me, might not necassirily work for you.
6. pick a plan and stick with it. even if you are not seeing results at first, atleast put in 6 weeks of commitment. even at the very worse case scenario, you are still trying and doing your body more good than harm.

i forgot to mention and is easily over looked. REST and SLEEP. no matter how much you work out, your body needs to recover and does it while you are sleeping/resting. i would try to make a habit of getting atleast 6 good hours of sleep or more, depending on your lifestyle and try to keep it on schedule. once you start throwing all kinds of radicals at your body (weird eating schedules, weird sleeping schedules) your body might freak out.

 

[Coral Keeper]

maybe you can post your water params....err i mean your stats about height weight, etc etc. that way, people can gauge what type of condition you are in.

for starters i would start with the basics.

1. clean up your diet. stop eating sugars you dont need (soda, candy and other stuff in that nature)
2. space out your meals a few hours apart
3. start with some low intensity cardio and gradually build it up. maybe start 3 cardio sessions a week, 20 mins each. as your body gets conditioned you can do cardio longer and maybe bump it up to 5x's a week.
4. results wont come over night, just like reefing.
5. everyones body is different and we react differently. what works for me, might not necassirily work for you.
6. pick a plan and stick with it. even if you are not seeing results at first, atleast put in 6 weeks of commitment. even at the very worse case scenario, you are still trying and doing your body more good than harm.

i forgot to mention and is easily over looked. REST and SLEEP. no matter how much you work out, your body needs to recover and does it while you are sleeping/resting. i would try to make a habit of getting atleast 6 good hours of sleep or more, depending on your lifestyle and try to keep it on schedule. once you start throwing all kinds of radicals at your body (weird eating schedules, weird sleeping schedules) your body might freak out.

LOL I'm 16 and a half years old, I'm 5' 8" and I weigh 137lb. I'm not "fat". Umm... what els do you need to know? lol Here are a few pictures of me to give you an idea.

1.I don't eat junk foods at all, no junk foods aloud here. lol
2.How much is "every few hours"? Every 3, 4 hours?
3.Can you name a few good low intensity cardio?
4.Yeah, I know. lol
5.Mmk
6.Okay

I sleep 8-10 hours a day. Okay.

 

[bluebeltreefer]

dang, i didnt know you were young, lol. in your case, everything just got easier.

for eating, i would eat every 2.5-3 hours. make sure to have protein, complex carbs and some vegetables. by eating every few hours, you are elevating your metabolism which in turn, burns more calories, you have more energy and the potential to build muscle is much greater.

for me, i would burn fat by doing low intensity cardio. could be anywhere from walking at a brisk pace on threadmill, walking your dog, slow jog or slow swimming. the key is to not get your heart rate too high, but also to keep at it for a minimum of 20 mins. if i just stuck with jiu jitsu, i would burn lots of calories, but not really fat because most of the training is high intensity. like i said, everyones body will react differently.

sounds like you got the sleep down no problem.

if i was you, i would lift weights 3x's a week and do cardio 3x's a week, and on the 7th day, use that as rest.

like i said, im not a body builder or personal trainer, i just preach my experiences and what has worked for me. when i was your age, i was heavy into high school wrestling. through wrestling i was able to lose the baby fat and put a little bit of muscle on. i also learned alot about eating, lifting and training.

 

[Coral Keeper]

dang, i didnt know you were young, lol. in your case, everything just got easier.

for eating, i would eat every 2.5-3 hours. make sure to have protein, complex carbs and some vegetables. by eating every few hours, you are elevating your metabolism which in turn, burns more calories, you have more energy and the potential to build muscle is much greater.

for me, i would burn fat by doing low intensity cardio. could be anywhere from walking at a brisk pace on threadmill, walking your dog, slow jog or slow swimming. the key is to not get your heart rate too high, but also to keep at it for a minimum of 20 mins. if i just stuck with jiu jitsu, i would burn lots of calories, but not really fat because most of the training is high intensity. like i said, everyones body will react differently.

sounds like you got the sleep down no problem.

if i was you, i would lift weights 3x's a week and do cardio 3x's a week, and on the 7th day, use that as rest.

like i said, im not a body builder or personal trainer, i just preach my experiences and what has worked for me. when i was your age, i was heavy into high school wrestling. through wrestling i was able to lose the baby fat and put a little bit of muscle on. i also learned alot about eating, lifting and training.

LOL

Okay. Can you give me a list of foods that have protein and complex carbs please? We got down chicken breasts, potato, whole wheat's, brown rice, what els? Fruits are really good for working out too right? Bananas? Apples? Watermelon, ect?

Swimming in cold water burns tons of fat too right? Like 50F water? I love swimming at the ocean. Its about 45F-55F depending on the time of year it is. :)


Are crunches, push ups off the floor, and pull ups a type of cardio work out as well?

 

[bluebeltreefer]

when im getting ready for a tournament here are the foods i eat, and only eat...

protein - tuna, salmon, chicken breats, steak
complex carbs - brown rice, sweet potato, oatmeal
vegetables - broccoli, carrots, spinach, lettuce, celery
fruits - apples, oranges, bananas

lots of water

im not sure about the swimming in cold water. where im at, the water is always warm.

usually push ups, sit ups and all that wont be considered cardio.....unless you are doing them in a circuit style where you are not getting much rest in between sets. for ease of use, dont consider lifting and muscle work outs as cardio.

 

[Coral Keeper]

when im getting ready for a tournament here are the foods i eat, and only eat...

protein - tuna, salmon, chicken breats, steak
complex carbs - brown rice, sweet potato, oatmeal
vegetables - broccoli, carrots, spinach, lettuce, celery
fruits - apples, oranges, bananas

lots of water

im not sure about the swimming in cold water. where im at, the water is always warm.

usually push ups, sit ups and all that wont be considered cardio.....unless you are doing them in a circuit style where you are not getting much rest in between sets. for ease of use, dont consider lifting and muscle work outs as cardio.

Oh, ok. That's exactly what I wanted to see/hear! :) Thanks for all the help and info!! I really appreciate it!!

 

[Coral Keeper]

How long should you wait till you can start to work out again if you just ate some protein and complex carbs? Also, are cooked eggs good for you as well? Are eggs considered protein?

 

[bluebeltreefer]

if you are going to do 2 workouts a day, i would split it up, one in the a.m. and one in the p.m.

after i eat, i try to give myself about 1 hour of resting before i do anything physical. usually after my workouts, im too tired to do anything much after, which is why i work on my tank or go online and check out websites and forums.

cooked eggs are good. i know alot of people say not to eat the yolk, but i eat everything. no sense wasting food. and yes, i would place eggs in the protein class.

glad i could give you some insight from my experiences. others have also posted some good info on here. the biggest thing to remember that i have said alot of times, is that everyones body is different and certain things will work for you that dont work for me. once you can figure out your body and what works best, the faster you will see results.

 

[Coral Keeper]

if you are going to do 2 workouts a day, i would split it up, one in the a.m. and one in the p.m.

after i eat, i try to give myself about 1 hour of resting before i do anything physical. usually after my workouts, im too tired to do anything much after, which is why i work on my tank or go online and check out websites and forums.

cooked eggs are good. i know alot of people say not to eat the yolk, but i eat everything. no sense wasting food. and yes, i would place eggs in the protein class.

glad i could give you some insight from my experiences. others have also posted some good info on here. the biggest thing to remember that i have said alot of times, is that everyones body is different and certain things will work for you that dont work for me. once you can figure out your body and what works best, the faster you will see results.

Okay, thanks everyone!! I'm going to take pictures of myself every Saturday and save it in a folder and just keep doing that, kinda like before and after pictures of corals. LOL Just for fun. :)