A True Beginner Needs Advice
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A True Beginner Needs Advice - 3/22/2006 8:54:51 PM
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ezjp
Posts: 8
Joined: 3/22/2006
Status: offline
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Hi Marc and everyone,
I'd been looking for this type of website for ages. Finally, I found it.
Thank God, and thank you, Marc.
I am a very underconfident guy because of my bad-looking body. It makes me feel so down.
Race: Asian
Height: 165 cm
Weight: 60 kg
Age: 23
Sex: male
I used to be fat when I was a child. Now I am very thin, but the problem is that my tummy remains big still.
I'm trying to go to the gym 4-5 times a week.
The training result starts revealing, meaning that I can see some small changes now.
However, there is no sign (at all) that in my life I'm going to have 6 abs.
Please, anyone can give me some suggestions?
Please help
EZ
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RE: A True Beginner Needs Advice - 3/23/2006 12:39:28 AM
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ezjp
Posts: 8
Joined: 3/22/2006
Status: offline
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Thank Danmirage for your quick reply. You are God-sent 
I have a look at the link you gave me, it is very helpful.
But there are many technical terms that I don't know (e.g. carb, cardio, interval...etc).
Anyway, I'll have a look at the terms in a dictionary and re-read the article more closely.
I'm interested in weighted crunches. Could you give me some more information on that?
I guess my biggest constraint is my eating habit.
I am so careless with my meals - taking unhealthy foods.
Also, it's hard to be on track and be motivated all the time.
Again, thank you so much for your response.
Cheers,
Ez
(in reply to danmirage)
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RE: A True Beginner Needs Advice - 3/23/2006 7:31:45 AM
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danmirage
Posts: 6351
Joined: 11/20/2005
Status: offline
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ANy tems or anything just ask.
Carbohydrates (carbs) - Protein - fat = the macronutrients in food
Cardio =Cardiovascualr or cardiorepiratory exercise...that is exercise lie running, walking, swimming, biking, rowing, elliptical trainers, jumping rope etc...
Interval training - cardio training in a manner that has you warm up for 5 minutes then at an elevated heart rate for 2 minutes and then at a lower rate for one minute for 3 or 4 cycles then a 5 minute cool down. Intervals of high and low intensity....
Weighted crunches
http://exrx.net/WeightExercises/RectusAbdominis/CBSeatedCrunch.html
Examples of many exercises:
http://exrx.net/Lists/Directory.html
quote:
I am so careless with my meals - taking unhealthy foods.
Only buy good foods and that is all you will have to chose from...make them foods you like to eat.
quote:
Also, it's hard to be on track and be motivated all the time.
Stop worrying about what you think others want you to look like...this is about your lifelong health and well being...more energy, focus, health, strength, vitality...
If you achieved what you desire how would you look or feel?
Cheers!
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to ezjp)
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RE: A True Beginner Needs Advice - 4/3/2006 10:12:25 PM
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ezjp
Posts: 8
Joined: 3/22/2006
Status: offline
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Hi Danmirage
Would you be able to look at my brief workout schedule? (as follow)
Monday
Cardio 30-35 mn
Chest (3 sets each)
Dumbbell Bench Press
Dumbbell Fly
Level Pec Deck Fly
Smith Behind Neck Press
Crunch
Weighted Incline Sit-up
Weighted Include Hip Raise
Wednesday
Cardio 30-35 mn
Shoulders (3 sets each)
Cable Seated Rear Lateral Raise
Rear Pulldown
Smith Front Neck Press
Dumbbell Front Raise
Dumbbell Shoulder Press
Crunch
Weighted Incline Sit-up
Weighted Incline Hip Raise
Friday
Cardio 30-35 mn
Back (3 sets each)
Dumbbell Bent over Row
Cable Close Grip Pulldown
Rear Pulldown
Dumbbell Upright
Crunch
Weighted Incline Sit-up
Weighted Incline Hip Raise
Saturday
Cardio 30-35 mn
Arms (3 sets each)
Dumbbell Kickback
Dumbbell One Arm Tricepts Extension
Dumbbell Curl
Dumbbell Incline Curl
Dumbbell Concentration Curl
Crunch
Weighted Incline Sit-up
Weighted Incline Hip Raise
I spend about 1 - 1.30 hrs per session. The program above was recommended to me
by a friend who has been working-out for many years.
My goal is only to tighthen my tummy (abdo) and to have nice arms.
My friend told me that I need to focus on chest, back and shoulders as well in order to balance the body.
I've been worked out for a bout 3 months.
I start to see the results. I have bigger arms and chest.
But they are just bigger but have no shape.
Could you review my program and give me some advice please?
Also, what should I do to shape my arms and chest and have six-pack.
Looking forward to hearing from you
Cheers,
Ez
(in reply to danmirage)
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RE: A True Beginner Needs Advice - 4/3/2006 10:34:04 PM
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danmirage
Posts: 6351
Joined: 11/20/2005
Status: offline
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First...
Do cardio After you lift!
Also cut that cardio time down to 15 minutes to start
3 minutes low intensity
2 minutes high intensity
2 minutes low intensity
2 minutes high intensity
2 minutes low intensity
2 minutes high intensity
2 minutes low intensity
Second..
work the whole body!
Including Legs, calves
You want to stimulate the muscle all over the body to get the body to be more responsive.
Third...
Stop overtraining and get more results!
You have only been training 3 months...so your total sets per bodypart should be around 5 TOTAL not 12-15. and you should be hitting the whole body 2 times a week!
Take a week off and let the body recover..you have overdone it and THAT is one reason you look flabby!
Resistance training time should not exceed 45 minutes..total time in the gym should not exceed 75 minutes!
You need a 2-day split.
Pick one exercise from all those exercises per bodypart each time you go in..mix up the exercises.
Start with a warm up of 5-10 minutes light cardio and the first exercise do 2 light sets of 15 to warm up the joints.
Start with a weight you can almost get 10 with and go for 12...do 3 sets each exercise to start!
Monday - Thursday
Chest
Dumbbell Bench Press
Shoulders
Militart press
Dumbbell side lat Raise
Triceps
Dumbbell Tricepts Extension
Abs
Weighted Crunch
Tuesday - Friday
Back
Dumbbell Bent over Row
Biceps
Dumbbell Curl
Quads
Leg Press
Hamstring
Stiff Leg Deadlift
Calf
Standing calf press
There are 3 factors you HAVE to seee to if you want to see the abs
Resistance training - which we covered
Moderate cardio - which we covered
And supportive eating...
That means a supportive meal every 3 - 3.5 hours.
I updated that gain muscle link with more info on what foods to choose from and some samples.
Take the week off to make a menu and go shoping.
On thursday go do just the 15 minutes cardio to get familiar with how that feels!
Do it again friday. Then rest and start up monday!
Cheers!
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to ezjp)
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RE: A True Beginner Needs Advice - 4/7/2006 12:52:55 AM
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ezjp
Posts: 8
Joined: 3/22/2006
Status: offline
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Dear Danmirage,
Another questions if you don't mind
1) what is resistance training?
2) does steam or sauna negatively affect the work-out?
3) does sex or masturbation affect the work-out?
The last question may be weird... hehehe q-_-p
Cheers,
Ez
(in reply to danmirage)
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RE: A True Beginner Needs Advice - 4/7/2006 9:11:12 AM
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danmirage
Posts: 6351
Joined: 11/20/2005
Status: offline
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quote:
1) what is resistance training?
Working with weights is an example of resistance training.
quote:
2) does steam or sauna negatively affect the work-out?
Not if used after training...however cold is even better! Alternate the two.
quote:
3) does sex or masturbation affect the work-out?
It is only a problem if before the workout. Sex offers more benefits than the M.
Over a long term masturbation has a very small effect on nutrients and also a very small effect on testosterone. Depletes certain nutrients and causes a delayed spike in testosterone...the spike does not occur in the absense of sexual activity.
Make sure you get a supportive meal after any bout of activity.
quote:
The last question may be weird... hehehe q-_-p
Nope, its on e of the most frequently asked question on the BB forums I think
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to ezjp)
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RE: A True Beginner Needs Advice - 4/9/2006 9:04:54 PM
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ezjp
Posts: 8
Joined: 3/22/2006
Status: offline
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Danimrage,
Really appreciate your help.
By reading a few articles on the web, I finally understand the word "cut".
That's what I wanna do - to cut not to have huge muscle.
First, as a skinny person, I have to build up my muscle and then cut it later.
Am I correct here?
Oh, I may go to the U.S. for studying there in July.
Do you know how much it costs to have a personal training? (It must be very expensive, mustn't it?)
RE: Stream or Sauna
"Not if used after training...however cold is even better! Alternate the two"
What is it about "cold"? Like taking a cold shower after the workout?
Again, thanks heapssssss......
Ez
(in reply to danmirage)
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RE: A True Beginner Needs Advice - 4/9/2006 11:12:30 PM
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danmirage
Posts: 6351
Joined: 11/20/2005
Status: offline
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quote:
First, as a skinny person, I have to build up my muscle and then cut it later.
Am I correct here?
Yes. you can work for 8-12 weeks gaining muscle (6-24 pounds of muscle) then spend 4-12 weeks cutting up...(losing any excess fat)
depends on how much muscle you want to have. It is good if you find a visual goal that is reasonable.
quote:
Do you know how much it costs to have a personal training? (It must be very expensive, mustn't it?)
Depends on the trainer and your goal. Some are hourly ranging 25 USDollars and up for an hour.
Some like myself have programs where we meet 1 time a week and you get instruction and adjustments to keep you on target.
Depends where you will be...some places run more than others.
quote:
RE: Stream or Sauna
"Not if used after training...however cold is even better! Alternate the two"
What is it about "cold"? Like taking a cold shower after the workout?
Heat/steam causes the blood to rush to the surface to cool the skin.
Cold causes the blood to rush away from the skin and into the muscles and deep tissue.
Increasing circulation after training would increase the recovery time.
Research done on cold showers and such was very impressive.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to ezjp)
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RE: A True Beginner Needs Advice - 4/12/2006 10:37:06 PM
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titanman9
Posts: 1
Joined: 4/12/2006
Status: offline
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Dude, I can totally relate to you. Were in the same situation. I have been working out now for over a month and a half and can already tell huge changes in my stomach. Now, I was so down on myself for not having a perfect stomach and then one day I said screw it, Iam going to do my best to get it into shape and so far so good. Now, don't get me wrong, my stomach will always have a little extra skin on it and thats the price I paid for being so over weight. I can honestly say though, that eating right and working out have totally decreased its size and Iam starting to get abs. Stay with it and it will happen.It may never look like a six pack, but the muscles will be there. Goodluck and I know you can totally do it!!!
(in reply to ezjp)
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RE: A True Beginner Needs Advice - 4/20/2006 1:56:34 AM
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ezjp
Posts: 8
Joined: 3/22/2006
Status: offline
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Hey, thank you so much for your encouraging comments.
I know, I'm not expecting a six-pack abs, but at least I need to make it flatter.
It's nice to walk in short, with no shirt on... !!! Dream of that day!
It'd be appreciated if you can tell me how you work on it?
Ciao
Ez
(in reply to titanman9)
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RE: A True Beginner Needs Advice - 4/20/2006 9:39:23 AM
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cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
Status: offline
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quote:
I'm not expecting a six-pack abs
One thing at a time- Anyone can get a six pack, but it does take work. Getting a six pack isn't as impossible as it seems- Basically, you need to build the muscle first, so you have something to show off.
Then, you have to concentrate on lowering your body fat percentage in order to show off the muscle you've built there.
Anyone can do it, and it applies to every muscle group, not just the abs. The most important rules of exercise to remember are- Eat, train, and rest. If you do each of these properly in regards to your goals, you will get the results you want.
Nutrition is the most important thing when it comes to getting in shape, and it can also be the hardest thing to stick to. In order to build the muscle, you need to eat the right amounts of the right foods- Putting on muscle means you'll have to eat more calories than your body needs each day. Eating like this generally means you're not going to see any fat loss while you're building muscle, you might even see fat gain- But remember, your goal here is to build muscle first, so get used to the idea of gaining some fat along with it.
Next, when you've built a solid base of muscle to show off, you want to lose the fat. In order to lose fat, you need to eat the right amounts of the right foods- Less calories per day than your body needs to stay it's current size. Eating the right foods can turn your body into a fat burning machine, and you will get that "cut" look you want- Nice and lean and muscular, possibly with a nice six pack to go with it.
The thing is, the male tends to store fat in the ab area, and it's normally the last fat to go, which is why it's possible to be skinny and yet still have a gut. In order to get rid of it, you need to lower your body fat percentage to a nice low number- Some people can see a six pack at around ten percent body fat, most have to go a little lower to see nice results.
Basically, it's all about how you eat, how you train, and how much rest you let your body have. If you have the determination to do all of those things, you'll be looking at a totally different person in the mirror six months from now. In fact, you'll most likely feel totally different too- Sure, the body image thing can really affect us, even though it shouldn't. But forget about that for now- Just the act of eating healthy and working out itself will raise your spirits like you wouldn't believe- The change it will produce in your body should be nothing more than a side effect.
(in reply to ezjp)
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RE: A True Beginner Needs Advice - 5/4/2006 11:50:06 PM
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ezjp
Posts: 8
Joined: 3/22/2006
Status: offline
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Hi CPL,
Wow, anyone can get six-pack really?
You have lifted up my little hope.
The other day I met a guy who used to be a trainer at the gym.
He gave me some useful advice for abdo excercise.
Again, trying to be motivated is extremely difficult.
Know what? I was a nerd at my uni. Nothing is difficult for me there.
But I finally realised that to be motivated and to have a nice shape body is wuuf... !!!
Ez... !!!
(in reply to cpl)
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RE: A True Beginner Needs Advice - 5/5/2006 12:04:11 AM
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cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
Status: offline
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Hey bud- How's the training and eating going?
I wouldn't say this stuff is easy- It's doable, anyone can do it, but it does take hard work, and determination to stick with it. Once you've been doing it for a couple of months, then it gets easy- You're not just changing your body here, you're changing your lifestyle- When you get to the point where you're eating five or six meals a day no problem, you're on easy street. Getting used to that is the hardest part, if you ask me.
Have you figured out how many calories a day you need to reach your goals yet?
(in reply to ezjp)
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