Diet Control and Fitness Tips

[Joker]

Beginner's Workout:

Start by working out 3 days a week on non-consecutive days. meaning u will take a day off after every workout day. start your day by eating clean food. DONOT eat any junk food specially on your workout day. ok so lets assume that u will start your workout at 7PM. boil 2-3 eggs at like 6pm. throw the egg yolk and eat the whites only. egg whites contain solid protein. so ull have some energy during workout. u can also eat 1-2 banana before workout.

ok so basically there are 6 muscle groups that u will be toning.

• Chest.
• Wings or LATS.
• Shoulders
• biceps/triceps.
• Thighs
• Back

I wont recommend the last 2 for beginners. ill add an article for thighs and back in detail. my theory is that thighs and back require serious concentration and if not done carefully, i have seen some guys in gym who got their knee cap displaced coz of wrong workout of thighs. ill try to add a video guide of thighs and back. but i kid u not, thighs is the most important muscle group that everyone simply chooses to ignore. u mustve seen so many guys in your gym with a good upper posture but having chicken legs. no matter how good your upper posture is, it wont be any good without your legs.

also note that once ur in rhythm, u SHOULD start doing leg exercises as early for a good balanced posture.

do a 5min warmup before starting working on any of the muscle group. u can do following for warmup exercises.

• PUSHUPS

• PULLUPS

• FULL MILITARY STYLE SITUPS

NOTE FOR ALL THE EXERCISES:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.

now lets take a look at the CHEST exercises. these include.

• Butterfly.

• Benchpress.

• Inclined Benchpress.

• Dumbell fly.

• Cable Fly.

• Inclined Dumbell press.

• Chest Pullover

WINGS or LATS:

• LATS pull down (both front and back) . Take a look at how he does it. do it exactly like that. note that when ur working your lats. u gotta remain still and then pull it. DONOT i say again DONOT yank the bar and lean all the way back. u dont have to add alot of weight if u cant do it.

• Seated rows. Again take a closer look. DONOT lean back and pull it.

• Bent Over Row

• T-BAR (my personal fav )
• Bent Arm barbell pullover

• Chin ups
• Rocky Pullups

SHOULDERS:

• LATERAL raises

• Shoulder Press (both dumbell and bar)

• Seated Rear Lateral Raise

• Front Lateral Raises
• Barbell Rear Delt Row
• Rocky Presses
• Dumbell Raise
• Front cable raise
• Machine shoulder (if u have this machine)

there are many more shoulder exercises. ill add from time to time.

now comes my strongest feature biceps/triceps.

BICEPS/TRICEPS: note that biceps/triceps are small muscles group. if you train them more coz u wanna have a ripped looking biceps, chances are u wont have them. train them like u do any other muscle group.

• Barbell Curls
• Alternate Hammer Curls
• Cable Preacher Curl
• Cable Hammer Curl
• Concentration Curls.
• Dumbell Alternate Biceps Curl.
• Two arm Dumbell Preacher Curl
• Cable one arm triceps extension.
• Decline Dumbell Triceps Extension
• Triceps Push down.

Well that concludes the workout programs. ill modify/add in the future. also please refrain from posting irrelavent/troll posts. it took me 2hrs to organise/post this workout. the least you can do is not troll here .

in my next post, ill post some very cheap recipes of home made protein shakes.

Stay fit.

Joker,

 

[CobraN]

Joker,Can you link your last post on first page of this thread.

 

[Hassan Aftab]

[MENTION=8044]Joker[/MENTION]: Splendid work, Joker!
What a thankless job, this, I must admit this is going to be SOME help.

On a side-note, there may be like two or three out of six exercise machines for each body part that will not be available in my gym. Having said that, is it ok to workout with the available three or four of the machines only?

Secondly, is it fair to start working out each and every day without any rest days, except for Sunday?

Thirdly, what do you mean when you say that beginners should not start working on their thighs and back yet?
I mean, when exactly should I start working on those two parts of the body if I am willing and able to follow your prescribed methods properly? Not in the first week?

Lastly, I plan on having the egg whites AFTER I've worked out, say 15-20 minutes after the workout and 1 hour BEFORE the workout, I'd have salad and an apple. Does that make sense?

 

[Joker]

@Joker: Splendid work, Joker!
What a thankless job, this, I must admit this is going to be SOME help.

On a side-note, there may be like two or three out of six exercise machines for each body part that will not be available in my gym. Having said that, is it ok to workout with the available three or four of the machines only?

Secondly, is it fair to start working out each and every day without any rest days, except for Sunday?

Thirdly, what do you mean when you say that beginners should not start working on their thighs and back yet?
I mean, when exactly should I start working on those two parts of the body if I am willing and able to follow your prescribed methods properly? Not in the first week?

Lastly, I plan on having the egg whites AFTER I've worked out, say 15-20 minutes after the workout and 1 hour BEFORE the workout, I'd have salad and an apple. Does that make sense?

nearly all the workouts i mentioned can be done without machines. using dumbells. and also if u can mention that then ill post a similar exercise without machine.

when i said that u dont have to workout thighs and back yet. what i mean is your muscles are not yet in shape. i u start working out everything, chances are ull probably end up hurting yourself. coz thighs require huge concentration. im not saying big words, by im nearly all the time correcting guys when they are doing thighs. consider dead squats for example. its not just about putting weight on your shoulders and doing situps. its about aligning the weight in such a way that when u sit, the focus goes to your thighs.u can however start working on your thighs in the second month. one more reason is when ull do thighs for the first time, it will hurt like hell. seriously it will be pain beyond anything u have ever imagined u wont be able to sit in the toilet. happened to me so many times. thighs are one of the biggest muscles of your body. and u gotta admit that u havent been using them other than walking, which doesnt count. so if u start putting some weights on it, it will get sore. check out the text on this t-shirt. its really true.

but it doesnt mean that im not asking u not to do it.its one of my fav exercises. u SHOULD do it, just once ur in rhythm. probably 2-3 weeks after uve started working out.

one more thing. REST days are important during your workout. u should give your muscles proper rest if u want them to grow. u have to be patient. u cannot expect the results in the first month directly. it takes years and years of efforts.so atleast take one day rest in a week. but i think if ur dedicated, one day rest is good.

and no i dont think u should take apples and salads for pre-workout. u wont get much nutrition and energy from salads and apples for a proper workout. u can take anything high in protein for pre workout.

ill add some really cheap pre/post workout drinks/foods. so keep on checking

hope u understand .if there are any confusions, just ask.

 

[manigamer]

damn, i can't do any of the excercises above guess gotta do cardio FIRST !

 

[HOTSHOT]

@Joker After reading this thread. You've done a great job. I also reduced my weight with help of treadmill. Since i reduced it there are no more inner thighs colliding during walk or running. Pretty much feel my self rewarding . But they are some fat left in belly and wings. Could you please help me how to rid fat from those areas which i mentioned and which exercise should i do?

 

[omarko]

[MENTION=8044]Joker[/MENTION], you have already seen how my body is and my BMI is 35.6 . So ummm I have started with the diet from today. I plan on starting with the jogging from tomorrow.
The excercises you have mentioned, especially the push ups, pull ups and crunches, I can not do them
The work out you have mentioned is it for building up mass or cutting it down? As some people have told me not to use dumbbells if I plan on loosing weight.
Also, mention when we should eat b/4 and after the jogging/workout.

---------- Post added at 03:50 PM ---------- Previous post was at 03:49 PM ----------

And pls move everything into the OP.

 

[SaJJAd WaSeeR]

[MENTION=8044]Joker[/MENTION], you have already seen how my body is and my BMI is 35.6 . So ummm I have started with the diet from today. I plan on starting with the jogging from tomorrow.
The excercises you have mentioned, especially the push ups, pull ups and crunches, I can not do them
The work out you have mentioned is it for building up mass or cutting it down? As some people have told me not to use dumbbells if I plan on loosing weight.
Also, mention when we should eat b/4 and after the jogging/workout.

---------- Post added at 03:50 PM ---------- Previous post was at 03:49 PM ----------

And pls move everything into the OP.

I also thought that for jogging

Sent from my GT-S5830 using Tapatalk

 

[Joker]

Guides to get killer ABS (get the abs like uve always dreamed of) :

firstly, as all of you know that u cant see your abs until u get rid of that extra luggage ur carrying around your mid-section. some of u might have heard about that quote "i love my abs so much that i protect it with layers of fat" its kinda true. everyone has abs, its just not visible due to that extra fat around your mid-section.

now, there are 3 parts that u need to focus on if u wanna see your abs.

• Proper Cardio.
• Proper Nutrition.
• Weighted Abdominal training

ill explain now in detail.

PROPER CARDIO:
You can have the greatest, most muscular set of abs in the world, but if they are blanketed by a layer of body fat, who cares. In order to rid yourself of the extra body fat around your midsection, you need to incorporate effective cardio sessions into your fitness plan. You cannot spot-reduce the midsection by doing extra ab exercises like crunches or sit-ups. You first must burn off the body fat through proper cardio to properly define the area.

Abdominal training by itself will not do much. Cardio needs to be intense enough to do the trick. Three to four sessions a week of intense jogging, running, the Stairmaster, the elliptical, jumping rope, or biking should be enough to get the process in gear. Swimming, hiking, and taking aerobics classes are beneficial as well. Nothing beats jogging or running. It is the most intense, efficient, and effective method of burning calories. If running outside hurts your joints, try running inside on a treadmill or outside on a dirt path. It definitely is easier on the body.

Again, you NEED three to four intense cardio sessions a week to help create a calorie deficit and help rid the body of the fat that covers your abs.

PROPER NUTRITION:
At the end of the day, if you have consumed more calories than you have expended, you add body fat. So you need to burn more calories than you consume.

Nutrition is important because you can reduce the amount of calories you take in, therefore greatly having an effect on the amount which you have to expend through cardio. Eat five to six small, well-balanced meals spaced apart about every three to four hours. Try to keep something healthy on hand. If not, when you become real hungry, you will opt for something that isn't as good for you. When you become overly hungry, all rational thinking goes out the window. But it is important to get something in you. Not eating on time or at all is almost as bad as eating too much. Keep protein intake high (approximately 50% of daily calories), carbs moderate (40%), and fats minimal (10%).

Muscle fiber is made of tightly-wound protein molecules that is damaged during a workout, so you need more protein than the sedentary person to help that muscle tissue repair. Carbohydrates have an important role in the body, but do not base your meals on them. Try to avoid simple sugars like cane sugar, honey, fruit juices, syrups, and even a lot of fruit.

Drink at least a gallon of clean water each day as well. It will help in nutrient absorption and digestion and will help flush toxins from the body.

Bottom line, make sure you are supplying your body with well-balanced, healthy food every three to four hours.

Weighted Abdominal training

okay here comes the biggest problem. most of the guys u see in your gym do 3 sets of crunches with 50-60 reps. now my question is, would u train any other muscle group without weights ? would you do 3 sets of 50reps of benchpress without any weight ? ofcourse not. u gotta add some resistance if u want your middle section to workout. how many times have u seen a guy with a 6-packs doing 3 sets of 50 reps crunches ? u can google out . u wont find a single example where u will see that someone got 6-packs by doing 5877543 reps of crunches. it just doesnt work that way.

Weighted crunches. Grab a dumbbell, either hold it in front of your face, or let it lie on your upper chest, under your chin, and perform regular crunches. You are now using your abs more to work against the leverage the dumbbell has created. Stick with a heavy enough weight where you can handle 10-15 reps, but no more. Remember, you need to create enough resistance where your abs are forced to work.

Cable Rope crunches-grab the tricep rope, kneel on your knees, and bend downwards, forcefully contracting your abs on the way down. It's basically a crunch, only, you are on your knees. But the contraction is the same. Don't swing with the hips, you are not using the abs very much if you do. Just a slight, 30 degree contraction until you feel the abs contract, hold for a couple seconds, then back up.

Weighted leg raises- Lie flat on your back, with your hands tucked under your butt. Wrap your feet around a small dumbbell, and perform leg raises. Start with your feet about 6 inches from the ground, then raise them about 12-16 inches from the ground and then back down slowly. These can be done on the end of a bench as well.

Seated ab machine- once again, do not swing all the way down, just far enough (30 degrees) to fully contract the abs, hold for a couple seconds, then back up. This is very similar to Cable rope crunches.

Stability Ball Crunches- working on the stability ball will incorporate balance into your abdominal work. They are effective at strengthening your core region, which is your abs and lower back.

You lie down on a stability ball like you are going to perform a crunch. Position yourself on the ball so your lower back is resting on it. Keep your feet close together on the floor making your body less stable (helps incorporate more balance on your part) and place your hands behind your head or folded on your chest. Crunch your upper body towards your knees, exhaling as you contract your abs. Under muscular control, lower yourself back to the original position keeping full tension on the abs.

Regardless of what exercise you do, the key is to add weight/resistance. If not, you will never increase the amount of lean muscle tissue in the area. You only need to train your abs twice a week for maximum results. Once again, treat them like any other muscle group (which means you wouldn't train them more often). Combine this weight training with proper diet and intense cardio and that elusive six-pack is yours to be had!


DOS and DO NOTS of getting solid packs:

• DONOT perform 100s of reps of crunches everyday thinking that it will give u solid abs.
• DO drink plenty of water .
• DO proper cardio. nothing can be achieved without that.

stay fit ppl. thats it for now.

PS: im updating the first post. everything is there too. so u can check the first post out too.

 

[Spiderman3000]

Hey Joker bro.. I found this video here:

EXERCISES FOR SUPER FAST FAT BURNING AND MUSCLE BUILDING !!!! (Brandon Carter) - YouTube

Does this actually work to get rid of your body fat fast? Its pretty intense.

 

[Joker]

@Joker, you have already seen how my body is and my BMI is 35.6 . So ummm I have started with the diet from today. I plan on starting with the jogging from tomorrow.
The excercises you have mentioned, especially the push ups, pull ups and crunches, I can not do them
The work out you have mentioned is it for building up mass or cutting it down? As some people have told me not to use dumbbells if I plan on loosing weight.
Also, mention when we should eat b/4 and after the jogging/workout.

---------- Post added at 03:50 PM ---------- Previous post was at 03:49 PM ----------

And pls move everything into the OP.

firstly, u can do anything as long as u put your mind to it and give your 100%. u wont do it perfectly the first time, but u will do something and it will be better than nothing.

secondly, as i say, do not think about cutting/bulking. think about "transforming" your body . the things i posted will work for both cutting and bulking.

lastly, for those ppl who told u not to use dumbells, if they have a proper reason for it, im listening, if its some old ladys myth. ud do better not to listen to them. ask yourself this, do u wanna be a marathon racer or a solid guy ? have u seen that jamaican marathon racer? u think his body is perfect? u couldnt be more wrong. if u only do cardio by starving yourself u will end up losing your muscles which isnt good, which will inturns make u weak. u will also end up having effed up harmone levels which will be sucky for u in old age. donot listen to those ppl who have never even tried transforming their body.

hope this helps.

 

[NighteySenpai]

Nice thread, Keep it up.

 

[Hassan Aftab]

nearly all the workouts i mentioned can be done without machines. using dumbells. and also if u can mention that then ill post a similar exercise without machine.

when i said that u dont have to workout thighs and back yet. what i mean is your muscles are not yet in shape. i u start working out everything, chances are ull probably end up hurting yourself. coz thighs require huge concentration. im not saying big words, by im nearly all the time correcting guys when they are doing thighs. consider dead squats for example. its not just about putting weight on your shoulders and doing situps. its about aligning the weight in such a way that when u sit, the focus goes to your thighs.u can however start working on your thighs in the second month. one more reason is when ull do thighs for the first time, it will hurt like hell. seriously it will be pain beyond anything u have ever imagined u wont be able to sit in the toilet. happened to me so many times. thighs are one of the biggest muscles of your body. and u gotta admit that u havent been using them other than walking, which doesnt count. so if u start putting some weights on it, it will get sore. check out the text on this t-shirt. its really true.

but it doesnt mean that im not asking u not to do it.its one of my fav exercises. u SHOULD do it, just once ur in rhythm. probably 2-3 weeks after uve started working out.

one more thing. REST days are important during your workout. u should give your muscles proper rest if u want them to grow. u have to be patient. u cannot expect the results in the first month directly. it takes years and years of efforts.so atleast take one day rest in a week. but i think if ur dedicated, one day rest is good.

and no i dont think u should take apples and salads for pre-workout. u wont get much nutrition and energy from salads and apples for a proper workout. u can take anything high in protein for pre workout.

ill add some really cheap pre/post workout drinks/foods. so keep on checking

hope u understand .if there are any confusions, just ask.

A well detailed response, that and very well and truly appreciated, Joker.

Pardon my limited knowledge but allow me to ask a few questions please.

1) I think I am enough motivated to workout six days a week with only one day of rest, ie. Sunday. (WITHOUT bothering with the thighs and back workout YET of course, just as you suggested)
Not being stubborn but I just mean to ask if that's really ok and won't cause any major issues. So should I go ahead and do it?

2) I see that you haven't mentioned cycling and/or treadmill in the 5-mins. warm-up before the proper muscle workout everyday.
May I extend the warm-up time to 10 mins. and add cycling AND treadmill to the warm-up before exercising successive muscles each day?
(Since I won't have the time and place at/around home to jog/run/swim early morning, so I'm thinking this can be an alternate when I go out to the gym at 9pm)

3) Chest Pullover is not available at my gym, plus the sort of butterfly machine they have there does not allow for too much stretching of the arms to the sides. Instead, it has this block/section of metal that you need to hold to your sides and then get into the motion. Pretty much the same movement but hands not as far and wide stretched as depicted in that video you posted up there.

4) Ok, so how about I boil two egg whites and have them with salad an HOUR before workout AND 15-20 minutes AFTER the workout I have two boiled egg whites again with dinner (comprising of brown bread and boiled chicken/red beans/fish)? I'm hoping this would do nicely.

 

[MrShabi2010]

Nice thread man.

Im around 5"8' or 5"9' and i weigh 76kg. BMI is 24.5 which is under the range of normal weight but still on the high side.. Been trying to lose weight but haven't been successful so far. Any Advice?

I started drinking more water, Started doing breakfast regularly and started eating fruits too but i cant really stand vegetables though ..

same as my case i 5 8 and 76 in weight...what i should have to eat and what not to eat?

 

[Yasir]

[MENTION=25320]omarko[/MENTION] ...

 

[omarko]

[MENTION=14162]Yasir[/MENTION] you could use these tips too (sm1)

 

[mani1]

Nice transformation! I havnt yet read the complete thread but I went from 110kg to 90kg in 2004 by going to gym regularly for a year. After 2008 my weight started increasing and by June 2011 I was around 120kg. Now today I weigh 97kg and I plan on bringing it down to 80kg which seems impossible (considering back in 2004 I had 32" waist and I looked pretty slim but still weighed 90kg). I started my regime in August 2011 and during these 7 months I have lost 23kg only by good diet, maintaining max 2000 calories each day and regular 30 mins cardio.

 

[HAMMER of THOR]

bodybuilding thread thee... why make another??

 

[HAMMER of THOR]

There's a difference in 'body building' and 'diet control and fitness tips', dudee

same he hay yaar... it is all the same...

 

[Joker]

A well detailed response, that and very well and truly appreciated, Joker.

Pardon my limited knowledge but allow me to ask a few questions please.

1) I think I am enough motivated to workout six days a week with only one day of rest, ie. Sunday. (WITHOUT bothering with the thighs and back workout YET of course, just as you suggested)
Not being stubborn but I just mean to ask if that's really ok and won't cause any major issues. So should I go ahead and do it?

2) I see that you haven't mentioned cycling and/or treadmill in the 5-mins. warm-up before the proper muscle workout everyday.
May I extend the warm-up time to 10 mins. and add cycling AND treadmill to the warm-up before exercising successive muscles each day?
(Since I won't have the time and place at/around home to jog/run/swim early morning, so I'm thinking this can be an alternate when I go out to the gym at 9pm)

3) Chest Pullover is not available at my gym, plus the sort of butterfly machine they have there does not allow for too much stretching of the arms to the sides. Instead, it has this block/section of metal that you need to hold to your sides and then get into the motion. Pretty much the same movement but hands not as far and wide stretched as depicted in that video you posted up there.

4) Ok, so how about I boil two egg whites and have them with salad an HOUR before workout AND 15-20 minutes AFTER the workout I have two boiled egg whites again with dinner (comprising of brown bread and boiled chicken/red beans/fish)? I'm hoping this would do nicely.

u brought up some nice questions there. ill answer in the manner u asked.

1) if u think ur enough motivated, u can do workout six days,and no it wont cause anything. just the thing i wanna mention here is that i have seen like ALOT of guys in my gym. they come to me very enthusiastically for first couple of days and they tell me that they are thinking of doing it for real this time. but the thing that happens with the beginners and it really does happen . is that with the passage of time (4-6 weeks into it) they start losing interest. now to counter it, u must stay motivated. ill post a couple of things for motivation (its next in my list). but u have to plan a workout which u can continue for a long long time. i hope my point is clear now.

2) now comes a question about mixing cardio with lifting. which should one do first. different ppl have different opinions on this matter. i used to do cardio first and then lifting(i did this for like 6 months). but used to lose alot of my energy after a good cardio session, and i couldnt focus myself on lifting right after cardio. so i changed it, now i do lifting first with a little pre-workout warmup, and then i go for cardio. the results have been quite satisfying. so if u think u can manage cardio before workout, u can.

3) chest pullover and butterfly machines both have dumbell alternatives. heck, chest pullover is best done with dumbells. here u go.

chest pullover with dumbells.

Straight bench dumbell fly.

4) it does sound ok. u could add 2-3 bananas too.

hope it helps.

Hey Joker bro.. I found this video here:

EXERCISES FOR SUPER FAST FAT BURNING AND MUSCLE BUILDING !!!! (Brandon Carter) - YouTube

Does this actually work to get rid of your body fat fast? Its pretty intense.

bro i saw that video. he is doing the right thing. but lemme tell u something. nothing comes right away. first of all, losing body fat very fast isnt a good thing . secondly, body fat depends on your nutrition/cardio also. if he thinks he can lose fat very fast by doing a 30secs warmup, then hes so wrong.

same he hay yaar... it is all the same...

that thread never served any nutrition, workout, question/answers for anyone. my idea is to help those who are in need. if u really wanna delete one of the two threads, i suggest u delete that thread. coz mostly ppl are coming to post their pics in that thread. furthermore, im helping the beginners. most ppl in that thread have achieved their desired goals already.

tomorrow ill add some pre/post workout nutritions.

stay fit ppl.

---------- Post added at 11:56 PM ---------- Previous post was at 10:45 PM ----------

okay so i got 30 mins to kill so here i m adding some motivational tips in this thread. motivation plays a vital role in your transformation. coz without motivation, a time will come when u will definitely leave everything and go back to the old u.

u will need motivation coz of one of the following reasons:

• ur emotionally hurt. ( happens to me so many times. when im sad, angry,frustrated or in agony. i feel like just quitting and lay in my bed all day. but trust me,during the course of my transformation, times have come when i worked out even when i was sick.my family and also shyber called me psycho coz of it. but once u see the results.
• ur not seeing the results. u will feel like quitting after like a month coz maybe ur not seeing the results. it happened to me. when i first started, i didnt see ANY results even after 2 months,so i felt like quitting. i bought a digital weight machine. and i used to check my weight everyday. so once i saw a 0.5KG difference in my weight. it wasnt much really. but it gave me hope. u gotta tell yourself that u will get there eventually. DONOT feel low when u see tough guys in your gym lifting heavy ass weights. tell yourself that one day u will become better than them.

so to stay focused. i do the following.

• motivational quotes,biography of famous athletes etc etc. my personal fav is of bruce lee,M.Ali the boxer and ofcourse arnold.
• music. im always listening to game tracks when im running/lifting . my personal fav being the tracks of MGS
• motivational wallpapers. ill share in this thread from time to time.

some motivational posters/wallpapers.

im practicing this these days

thats it for now. ill add motivational quotes later.

Joker