The Fitness Guide

does anyone have a link to air alert? There used to be one on these forums I can't seem to find it.

By the way, will lifting weights with your legs allow you to jump higher or run faster? I don't know what it's called but at the gym theres a machine where you lay on it and you push weights up with your legs.

Nope, doing excessive weight training on your legs will cause them to get bigger and stronger but also heavier and less flexible, so no, that won't help you jump higher. I recommend doing plyometrics exercises with a specialized trainer (to avoid any undesired injuries) and some minor weight lifting (as in just squats and lunges) to improve your strength.

This is a set of plyometrics exercises you can start doing on your own if you want. Just be careful, warm up and stretch thoroughly before and after doing them or else you'll get hurt quick.

Well i started the gym today.... Im not good at things that have to do wit working out but i made a makeshift schedule.

Monday
45 min cardio which includes bike, treadmill, and some other cardio machine.
Chest workouts
Abdomen workouts

Tuesday
20 min treadmill
Arms

Wednesday
45 min cardio
Back

Thursday
20 min treadmill
Chest
Abdomen

Friday
45 min cardio
Arms...

Weekends off

Can you guys give me advice on a better schedule if possible and what different exercises or machines in a gym work to
help me. I am following a strict diet so food is in order for me. Remember my main goal is to lose weight and get toned.

So I'm returning the cross-trainer, I live like five minutes from the gym, my lazy ass should just go to the gym instead of finding a shortcut.

Now to dismantle this fucker...

So here is a list of my suggested workouts from a friend who goes to the gym a lot. It seems like a lot of work.

Monday- Chest/Stomach

50 crunches
30mins LIGHT cardio
50 crunches

Bench 3 sets of 10 | an average weight
fly machine 3 sets of 10 | an average weight
inclined bench 3 sets of 10 | an average weight
dumbell press 3 sets of 10 | an average weight
push ups 3 sets of 10

Wednesday- Arms(Bicep/Tricep)

50 crunches
30mins LIGHT cardio
50 crunches

Assisted Dips-40-12-10-8-6-4
Cable pull down 3 sets of 10 | an average weight
Bar cable pull downs 3 sets of 10 | an average weight
Overhead tricep lifts 3 sets of 10 | an average weight


Simple single dumbell curls 3 sets of 10 | an average weight
Curlbar 3 sets of 10 | an average weight
Cables curls 3 sets of 10 | an average weight
Single cable curls 3 sets of 10 | an average weight
21's-(7 to stomach-7 from stomach to chest-7 full curls)=ALL ONE SET...complete 3 of these
Pushups 3 sets of 10

Friday- Back/Shoulders

50 crunches
30mins LIGHT cardio
50 crunches

Bent over rows 3 sets of 10 | an average weight
Lat machine (pull down)
Start average weight 1st rep until failure
2nd untils failure decrease weight
3rd until failure decrease weight
4th until failure decrease weight

Single armed bent over rows 3 sets of 10 | an average weight
Shrugs -45 plate on each hand, lift shoulders straight up with no other movement other than the shoulders lifted 3 sets of 10
Butterflys -lift weight to sides up to shoulder length 3 set of 10-8-6
Push ups 3 sets of 10



He is taking me Sunday to show me how to do everything and where everything is. He said I should start seeing results in a month and that these exercises are designed to get me lean and cut.

If you can get all that in within the hour at high intensity, and be there for every Monday, Wednesday, and Friday, you'll see results in a month. It's great that you have a friend to work out with; it makes it more motivating and enjoyable.

Cy, I was going to ask you. How EXACTLY does lifting weights help me lose weight and not gain muscle? My plan is to do this till I get my desired weight and then from there I want to build a few pounds of muscle. I didn't find the answer on the first page.

Update, did all the workouts for the first day except regular bench press. I couldn't go anymore , My arms gave up on me during the dumbell press. I got it together to do the push-ups. Next week I will try to complete my Monday. Wednesday my hope is to complete everything there.

Hey Doobie,

Seems like the workout program your friend recommended is quite a handful (if you're just starting out). I'll probably get too fatigued from all the high sets / reps; and you'll probably get burned out and lose your motivation to train in a few months.

Working out is suppose to be enjoyable; I've been training for 20 years now and I had my fair share of ups and downs.

I'm in an excruciating amount of pain, I think I strained a muscle in my lower back while doing deadlifts, I heard a slight "snap". I can barely move.

That blows Jackal, you going to the docs anytime soon to get checked?

It is quite a workload right now but as of Monday I completed most of it. I woke up this morning though the sorest I've ever been in my life.

According to this friend of mine this is meant for a beginner. I think he made it too hard for me considering I am a beginner. Anyway of making it a tad bit easier?

you're gonna be sore doobie. If you're not you're doing it wrong. Suck it up. Keep going

So i edited my workout based on research and added more Cardio to my workout. Took out about two weight exercises and added more cardio to help me with me losing weight. Here is the new one, VERY FEW changes.

Saels Workout plan
Monday- Chest/Stomach

-50 crunches
-45 mins LIGHTt cardio
-50 crunches

-Bench 3 sets of 10 | an average weight
-fly machine 3 sets of 10 | an average weight
-inclined bench 3 sets of 10 | an average weight
-dumbell press 3 sets of 10 | an average weight
-push ups 3 sets of 10

Wednesday- Arms(Bicep/Tricep)

-50 crunches
-45 mins LIGHT cardio
-50 crunches

-Assisted Dips-40-12-10-8-6-4
-Bar cable pull downs 3 sets of 10 | an average weight
-Overhead tricep lifts 3 sets of 10 | an average weight
-Simple single dumbell curls 3 sets of 10 | an average weight
-Curlbar 3 sets of 10 | an average weight
-Cables curls 3 sets of 10 | an average weight
-21's-(7 to stomach-7 from stomach to chest-7 full curls)=ALL ONE SET...complete 3 of these
Pushups 3 sets of 10

Friday- Back/Shoulders

-50 crunches
-45 mins LIGHT cardio
-50 crunches

-Bent over rows 3 sets of 10 | an average weight
-Lat machine (pull down)
Start average weight 1st rep until failure
2nd untils failure decrease weight
3rd until failure decrease weight

-Single armed bent over rows 3 sets of 10 | an average weight
-Shrugs -45 plate on each hand, lift shoulders straight up with no other movement other than the shoulders lifted 3 sets of 10
-Butterflys -lift weight to sides up to shoulder length 3 set of 10-8-6
-Push ups 3 sets of 10

Saturday
30 mins LIGHT cardio

I don't know if this is true, but I read online that I should do Cardio after I lift instead of before. Can someone confirm this please? It said something about burning carbs while lifting weights and then when I do my cardio it helps me lose more fat.

That could be, but my reason for doing cardio after weights is because my concentration is much more needed while lifting weights (proper technique, execution) opposed to using a cross trainer. If I do an hour or two of cardio and then do weights, the tendency to swing the weights is higher.

But that could just be me.

Yes, you should do cardio after you lift weights, and this is simply because of the fact that lifting weights requires you to be at 100%. If you do your cardio before lifting, you'll be tired and won't be able to lift as much as you would if you do your cardio afterwards.

I personally never lift after cardio; lifting while tired can lead to unwanted injuries...

I agree with the others to lift weights before cardio. While you're at your full strength you can lift heavier weights (performed with strict form, full range of motion). It's also not necessary true that you'll lose more fat doing cardio first then weights; there have been scientific research done that indicated that participants do lose more fat doing cardio AFTER hitting weights. By doing the weights first, you deplete your body of glycogen. Once depleted, your body can burn fat efficiently.

Also, it's recommended to do your cardio first thing in the morning (before any intake of food), as your body is depleted of glycogen and it will turn to fat to fuel the body for energy. Here's what I recommend for beginners (with no experience in training):

Mon/Wed/Fri - Total body workout (3 sets of 10 - 12 reps) comprising of compound exercises to work major muscle groups:
1. Bench Press
2. Lat Pulldown (or pull up if you're strong to do that) / Barbell rowing
3. Shoulder Press
4. Barbell / EZ bicep curls
5. Overhead Tricep extension
6. Squats / Smith machine squats / Leg Press
7. Deadlifts
8. Crunches - 3 sets of 20 - 25 reps

For your rest days, ie Tues & Thurs - do 20mins of cardio (either bike/treadmill/elliptical trainer).

You will rest on Sat & Sun. Keep this program for 3 months before progressing to more advanced training principles or exercises.

I'll also like to touch on Diet / Nutrition. Training is only 1 component, the others are Nutrition and Recovery. It's pointless to train hard but your nutrition ain't doing you good. So you need to clean up your act in this area; like avoiding junk food and start taking wholesome foods. If you really want to eat junk stuff, may I suggest you do that over the weekend, as a sort of reward for yourself for the hardwork and disciple you put in during the week. However, please do not go overboard and go on a binge though, as this will only counter-act the effort you've put in. In short moderation is the key word.

You know, I kind of realized the reasons I always failed. I always doubted myself and never figured it out that I had to depend on myself and not one other person. I lose my own weight, not people on forums or my mom or something. Well I just wanted to thank EVERYONE on these forums who has given me advice, and sorry for being so hard-headed before. While I will not be as annoying as I was before, I will update on what's going on with my workouts and myself, and I will only ask questions that are needed. I am going to contine the current workout I am on, feeling really great.

By the way, I am dead sore. Honestly, I never felt better in my life.

I'm very glad to hear that, will be even happier once you've reached your goals. Keep it up. Was about time you felt good bout yourself.

Train safe, Doobie and never lose sight of your goals. Stay motivated and discipline! There's no easy way when it comes to getting trim and fit. You'll appreciate the blood, sweat and tears when you look back; the balls-to-the-walls training programmes that you've busted...

I think I've semi-healed. I took Wednesday and Thursday off, tomorrow I head back for my arms and shoulders. =)

Keep pumping, Jackal!

I did monday's workout for the second straight week, and I'm not sore. Does this mean I should do something different? Did I do something wrong my second time around? I finished it with ease yesterday.

Also, while jogging on the treadmill I had to stop 25 minutes early. I felt something pull on the right side of my calf. Really couldn't run anymore it was killing me. as of now I woke up feeling great and nothings bothering me.

And yes, I do about 10 minutes of stretching before each workout.

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Anyone doing P90X? I almost die everytime I do a session.

Great commercial Jackie Should help us lazy bastards to workout.