Tips for a Gym Beginner

TardWrangler 2017-07-06 21:21:57 UTC #41

Anyone got any tips for a lightweight like me? much appreciated.

Massa_Colnel 2017-07-06 23:38:00 UTC #42

Machines are good for lat muscles and certain leg workouts.

As far as dropping weights, I'm more referring to these meathead motherfuckers who do one or two max reps and throw the damn thing down and walk around grunting like a jack off.

Lampshadeburg 2017-07-06 23:49:40 UTC #43

Scroll up. I'm not joking; I was 140lbs when I graduated high school, and only 155lbs (and 6' 1" tall) at 30 years old.

You have to eat a lot and often. Make it a routine; every morning, especially weekends.

My breakfast is some kind of meat (usually lean ham, occasionally bacon), two eggs, and sometimes oatmeal (one serving, which really isn't much).

Lunch should be a big deal. I usually cook several chicken breasts once or twice a week and brings them as left overs for lunch with some kind of whole grain and a vegetable. That's my lunch nearly every day. Sometimes I'll switch to pork or turkey breast, but it's always that same kind of combo; meat, grain, vegetable. Dinner is similar.

I snack during the day as well. Healthy stuff; nuts, fruit, tuna.

Eat, eat, eat.

Mosley 2017-07-07 00:19:58 UTC #44

Any tips to loose weight AND gain muscle?

Griz 2017-07-07 00:44:05 UTC #45

A good goal would be lifting 1.5 x bodyweight with squat bench deadlift.
This is a reasonable watermark starting out.
If you achieved no more than that you are still kicking ass.
Squats will require an additional 75 bucks onto your weekly food bill.
If your a lightweight then enjoy the fact that you can take full advantage of attacking your plate and raping the fridge.
Pasta.
Yams.

iHate_Marxism 2017-07-07 01:38:26 UTC #46

Do you incorporate whole wheat in your diet?

Lampshadeburg 2017-07-07 01:48:56 UTC #47

My diet isn't the cleanest example out there, but being someone who would otherwise be very lean I can get away with it. The only whole grains I eat are whole grain pastas. I almost never have bread.

Lampshadeburg 2017-07-07 01:54:23 UTC #48

Well I can't speak from personal experience, as I've never had any trouble dropping weight.

A friend of my wife went from a size 8 to a size 4 by doing compound lifts (lifts that target large muscle groups and multiple muscles, like squats and deadlifts) and jogging, but she barely lost any weight. She lost size, and built muscle (not bulky, just a relatively fit girl). I guess she lost a lot of fat but muscle is more dense.

Anyway, every source will have the same info; focus heavily on diet while concentrating on compound lifts and follow it with some kind of cardio.

iHate_Marxism 2017-07-07 01:58:13 UTC #49

I was just curious. The food/diet in your above posts look pretty clean to me. I probably eat ~ 4-5 slices of whole wheat bread per week, and I sometimes feel guilty as that certainly isn't the cleanest form of grains/carbohydrate out there. However, sometimes that's all I have available (college cafeteria).

THOTcrusher 2017-07-07 03:31:12 UTC #50

I know Gregg Valentino is a degenerate bastard...but he actually is pretty knowledgeable and hilarious. He gives some good tips for beginners, if you can get past his goomba rambling.

anthonyiplier 2017-07-07 03:47:41 UTC #51

Good YouTube personalities to follow is as follows: The Golden One, Elliott Hulse, Based niggers hodgetwins (hey they give good advice) and athlean X. I personally enjoy Elliott for his interesting philosophies on lifting weights and how to apply that to other aspects of your life.

TardWrangler 2017-07-07 04:39:55 UTC #52

Thanks brother, I'll try this out.

ArcheoFuturist 2017-07-07 07:41:22 UTC #53

Read Starting Strength by Mark Rippetoe.
Lift weights at least twice per week.
Train martial arts at least twice per week.

Vorginia 2017-07-07 07:44:47 UTC #54

I am bookmarking this, I am overweight (for my age) and out of shape and I am sick and fucking tired of it. Thanks all for the info here.

ultraz1 2017-07-09 02:35:32 UTC #55

Eat less Carbohydrates this means: bread, rice, pasta and so on, do not remove these completly for example you can eat at launch 200-300g of chicken breast with rice but only boil it do not put salt or any other shit on it or a salad, in the morning you can eat 4-6 eggs but only keep one yolk or 80g of oatmeal you can cook it with milk or water in the microwave for 5 mins, at dinner depends on yourself maybe 100g of fish, also remember to eat fruits or any kind of vitamins it helps alot for example eat a banana before training.

ArtiIntel 2017-07-09 03:34:29 UTC #56

Get to the point where you can do 30 proper push ups, sit ups and 5 - 8 pull ups (over hand grip).
Get the Strong lifts 5x5 program app on your phone and put your body weight into the squat and bench one rep max. 1/2 your body weight for the over head press and row.

Watch the vids for form and safety.

Do the work.

ArtiIntel 2017-07-09 03:45:03 UTC #57

Stick around longer, a few of those meathead fucks will do 5 or 6 doubles then a working max single, then look at you and youll piss yourself.

Massa_Colnel 2017-07-09 05:26:30 UTC #58

I'm not really jealous. Its more of an etiquette thing.

I was taught to lift quietly because you exercise proper breathing and better control.

ArtiIntel 2017-07-09 19:10:35 UTC #59

I was kinda goofing on that comment. I also find it annoying when guys go full retard, yelling and dropping shit. Unless they are under srs weight then its just for attn and is pretty gay.

ArtiIntel 2017-07-09 19:16:34 UTC #60

OP
This is a good technique if you get stuck without a spotter.

Last night i got stuck under 315 due to my form going to shit and had to do the "roll of shame". Lol
It sucks but it works.

Someone else posted this on another thread but i couldnt find it.