Working out tips

[LebanesePride]

For all of you who are planning to start working out at a gym lifting weights, heres my own tips, some may be too obvious, others ridiculously subjective, so its up to you :):

1- Dont take any kind of supplements whatsoever. Dont listen to what coaches tell you about them. Most of the time they just want to sell you some.

Dont take fat burners, amino acis, nothing. Even ones that have a good or not so bad reputation.

2- If youre gonna increase your size, rub vitamin E on your biceps and where shoulders meet chest. Itll prevent stretch marks from appearing when you increase your size. because once they do, you cant get rid of them.

3- Go with friends. Youll motivate and help eachother

4- If you know yourself as being 2 uncommitted, dont go for a heavy work out. Because if after a while you stop, it wont be good.

5- Go 3 times a week, unless youre very motivated and plan and know that youll continue for a long time, then you can add sessions.

6- Work one large muscle group (chest, shoulders or back) with one smaller muscle group (biceps or triceps)

More obvious details like what kind of exercises to do are pretty well known, but if anyone wants we could list them 2.

(btw im no gym freak, i lack a lot of motivation in that area so most of those i learned through actually going through them :D)

[WiseCookie]

If you actually want to get a decent look, you cannot not take supplements as it's the only thing that will allow ur muscles to develop properly. Meat comes with fat, and that is something that u certainly don't want if u work out. The white stuff in eggs is 99% protien but Albumin which is the white stuff is not enough. Supplements are healthy as long as u take them in moderation and not take like 4-5 shakes a day. Everything in moderation is good.

Always leave spaces between your work outs. Your muscles need the rest and you won't be doing them any good if u workout 7 days a week. 4 days a week is good.

That's basically what i disagree with you on although Geagea skywalker can give some better depth on this issue.

[CedarLb]

Originally Posted by LebanesePride

Dont take fat burners, amino acis, nothing. Even ones that have a good or not so bad reputation.

I hear that "green tea" is a good fat burner. Any specialist here can confirm that?

[Omega80]

What's wrong with Amino Acids? I figure if you're not getting enough proteins they can't hurt to take, just in case.

[Mar1K]

supplements are bad... dont take steroides, stay clean, dont even go to gym

[Diabolo_7]

Originally Posted by CedarLb

I hear that "green tea" is a good fat burner. Any specialist here can confirm that?

it is, actually most fat burner supplements available on the market are based on green tea extract in addition to different things as well...

[LebArmenian]

Originally Posted by Diabolo_7

it is, actually most fat burner supplements available on the market are based on green tea extract in addition to different things as well...

what are those other things ? and in what natural form can we find those others substances ?

[GeaGea SkyWalkeR]

If you want a nice peak body , your not gonna get it without suplements, Whey protien concentrate is made for your body to absorb easier i.e less breakdown, then protiens found in chcken and fish, its also blended with with calcium carcinate wich delivers a constant supply of amno acids to support positive nitrogen balance, as well as that calcium carcinate is a slow release protien wich helps keep your body in a anabolic state for longer, Whey protien concentrate is a better choice then whet protien isolate if your a beginer, You should take isolate when you achved a nice sized body for quicker protein synthesis with the mucle after working out.


Oh and you can get rid of stretch marks, so dont worry about them ,

LebanesePride hehe i find your advice deeply distressing,

A fact of putting on big mucle, You need 2 grams of Protien for every 1 kilo of your body weight, every day. And try to graze insted of pigging out on food have a healthy snack every 3 hours, with 3 meals a day, the key is to keep your body in a anabolic state not a catabolic state ,

Fact No.2 Lebanese Cucumbers trigger the highest amout of insulin when consumed compared to most other vegies, so try and eat a few during the day , Insulin helps in transporting enzymes to your mucle, Very important

[Pavatraviotavik]

Hi this is what I know about working out,

LebArmenian, Diablo_7 and CedarLb

There is no natural fat burner supplements.The only natural and non-natural (I don't think there is a magic pill yet to burn fat) fat burner is walking, running, cycling, swimming and all kind of cardiovascular activities which are practiced for at least 30 minutes without stopping.(Note that Basketball, Football, Hockey, Squash, etc are not fat burning sports).
Green tea helps increase your metabolism. However,the effect is so small it is unlikely to lead to any noticeable weight loss. So if you enjoy drinking green tea, by all means continue, but don’t rely on this to achieve your weight loss goals because you will loose your time waiting for the results that won't appear.

Omega80,

You are right, we can take protein supplements if we don't eat healthy. However, if you weigh 70 kg, you only need 70 grams of protein per day and if you weigh 60 kg, you nedd 60 grams and if you weigh 75 kg, you need 75 grams of protein. So it is nothing and can be achieved easily during the day even without noticing. During the day, about 20% of your meals must contain protein, about 55% must contain carbohydrates and about 25% fat.

Look how you can get the protein you need per day easily:
If you weigh 70 kg, you need 70 grams of protein: (1 gram protein for each 1 kg)

- 3 eggs and a cup of milk for breakfast with 60 grams of white bread (2ab3a) contains (18+9+8=35 grams of protein)
- A 6-ounce steak contains 38 grams of protein.
- A cup of cooked lentils has 18 grams of protein. (Tayybé lé mjaddra will 3adass b7amoud will mdaredra w lentil soupe
So already it is more than 90 grams of protein and all we needed were 70 grams.
p.s: here, I didn't mention the dinner, I didn't mention every detail (bread, fruits, vegetables, nuts,...)so don't worry about the protein if you eat 3 times/day ..we take more than we need...
Always keep in mind 1 gram of protein for 1 kg.

Wisecookie,

I agree with you about the meat and the fat issue. The meat contains the worst fat that's why we have to eat meat in moderation.

Now about the number of workouts each week, I have another method (very good one) . Later, I will tell you how I used to workout and the results I got after.

Regards,

[GeaGea SkyWalkeR]

when also trainig try to leave very short breaks between sets, Try to keep the pump you get as long as possible. The reason why they get so pumped is becuse your body is sending extra blood into the mucle your working, wich inturn pumps extra enzymes,, and nurishes your mucle,,

Thers a big misconception out there that you shouldent train when you feel lactic acids kick in they say it damages your mucle, THERE IS NO SCIENTIFIC BASIS FOR THIS THEORY, If i can recall 2 months ago french scientist found that lactic acids actullay have a positive effect on your mucle,

Also i know most lebanese have this problem, The tiny carves issue, unfortunataly our genetics leave as at a disadvantage when it comes to making our carve mucles grow, nearly every lebanese person i know that trains hardcore has the problem, To Get the carve to grow dont do heavy sets with few reps, Do light sets with alot of reps

If your looking for a easy way to build you chest , Try Reverse bench, it wont give you any strength cause your not lifting but it will make your pecks explod, just by bringing the heavy weight down then a spotter will lift it up then you just bring it down agian slowly, Nothing beats it for size gains, Body Builders do hardcore reverse bench before competitions,

Remember> Lift>EAT>SLEEP>WAKE UP >EAT> REPEAT