File :-(, x, )
Anonymous
Hey /fit/.

This thread works by people knowing things about training and getting a nice and healthy body, posts information to people who don't know so much.

The once givin information should also give a link or something to the place they got their information from, so people can get to know where to get more information.

Ok, I'll start. As it will takes a load shit of time to say everything I know, I'l only say important points. Here goes...

Point 1.: Getting a well trained physique is something that is hard. If you believed that it will be aquired in 1 or 2 months you are STUPID! All the faqs saying "I did this in 4 weeks bla bla bla" either was almost like that from the start or used steriods. If you are serious about getting a nice body, you'll have to set you mind on keep going for at LEAST a year. Actually it isn't an iron rule, but then you won't be dissapointed if you don't see sagnificant results in the first couple of months. It's the long run that matters.

Point 2.: The fastest way to a healthy and good looking body is through resistance training (weightlifting, bodybuilding), cardio training and diet. They all have have to play together somehow for the very best result

Point 3.: Make a plan! Gather information! Don't just start off saying "I'll just run 10km every day, stop eating and train for ever ending hours in the gym!" That's a fire sure way to kill motivation and your body! You need a plan made from proven information so that you always know what to do next and what you have already done.
>> Anonymous
>>442368
And regarding Point 3, if you have no idea where to start, get Tom Venuto's "Burn the Fat Feed the Muscle" off rapidshare/torrent.
>> Anonymous
Point 3.: Make a plan! Gather information! Don't just start off saying "I'll just run 10km every day, stop eating and train for ever ending hours in the gym!" That's a fire sure way to kill motivation and your body! You need a plan made from proven information so that you always know what to do next and what you have already done.

Point 4.: Write down you progress! Write down every time you have been to the gym. Every single rep you did there! Write down your weight from week to week! Write down how fast you ran a route. That way you can see if you progress in any fields and if you don't, find out what is wrong and change it! Don't keep following a program that doesn't work anyway...

Point 5.: Make a program that allows you to stay motivatet. Don't start so hard that you'll stop a month later. Start out easy and slowly devote more time to your training and diet.

Point 6.: Eat healthy! You don't have to stop eating, but at least change your eating habits so that you eat medium to healthy foods. Once in a while, unhealthy foods are okay, but only once in a while!

Point 7.: Eat 5 to 7 smaller meals a day. This is something even fat fags that can't even run can do. You eat the same amount as in 3 meals, just over 5 - 7 times. That means you eat a little amount every 2-3 hours. That way you boost your metabolism and will burn more fat.

Point 8.: Strenght train! If you increase muscle mass, your metabolism will rise thus burning more fat. + things you eat will go to rebuilding muscle instead building op fat. (Here it is important to eat the RIGHT things).
>> Anonymous
Point 9.: If you don't know what calories are, then find out! It's really easy. If you eat more calories than your body needs to maintance it's own weight, your body weight will rise. Eat less and it will fall. HOWEVER, the type of food you eat decides whatever you gain or lose fat or muscle. Wrong food will, when eaten too much, rise body fat. If eaten too little, it will reduce muscle, but maintian fat. Right foods, will, when eaten too much raise body fat AND muscle if you train correctly (and maybe even no body fat if you count calories). If eaten too little, it will maintain muscle and remove body fat (however training is needed to ensure minimum muscle loss)

Point 10.: Cardio training is something which should be done quickly, but intensly. All what you have heard about running for hours in a slow manner in order to burn fat is... Just forget that. A cardio training routine should take about 20min with a 5min warmup. That the last 15min will consist of something like 2min fast run and 2 min slow run. It can vary a lot depinding on experince. This will make things fast and will fuckin BOOST your metabolism so that you will burn fat for hours after that without doing shit.

Point 11.: Don't get scared by all the information. Even though some say DO THIS and some say DO THAT, the most important thing is do something that is proven and that you can actually keep doing in the long run. What does it help to do the perfect thing if you can only keep doing it in, like, two weeks?

Point 12.: DON'T BY SUPPLEMENT CRAP! Pills won't do magic! IF you have to buy something, let it be protein powder and creatine... But DEFINATLY not nessacary to succes...
>> Anonymous
I have tons of points, but I can't keep writing forever. I have downloaded an ebook and also and pdf with information about weighttraining written by a bunch of Ph.D's in sports and stuff.

It should be said what I have written here isn't iron rule (though they are good). There are tons of ways doing things, some may work better than others, but what I have written and what is written in the package I send you IS good information and is definatly a way of doing things. Most of it is written by a guy named Sean Nalewanyj... I love his program tho :P Tho I have followed other good programs too and in the future I will make my own.

So here is the link to the package:
http://www.megaupload.com/?d=RPY5EC6F
>> Anonymous
>Point 7.: Eat 5 to 7 smaller meals a day. This is something even fat fags that can't even run can do. You eat the same amount as in 3 meals, just over 5 - 7 times. That means you eat a little amount every 2-3 hours. That way you boost your metabolism and will burn more fat.

Is this really a fact or just what everybody does? I've always wondered because I really don't give a shit about my eating times and I certainly don't wan't to be dependent of getting the 500kcal every 2hours.. I don't need to lose fat though.
>> Anonymous
Btw op here. One last point...

When you train, train the WHOLE BODY! Don't be one of those fags that says, "I play foodball so I don't need to train my legs" or "I only want to train my biceps, chest and abs". Train the goddamn whole body. It give the best, the fastest and the most healthy result.

You can't compare football training with a heavy sets of squats... They do nothing NEAR the same, tho both are good
>> Anonymous
>>442402
It is both proven and it works. That way your body gets an constant stream of nutrient to it so that you will always BUILD muscle and BURN fat.

However, don't let the calories get you. Just make sure to eat three main meals and like 2-4 small meals in between. No need to count unless you want absolute best results. I count cal sometimes myself, but I often just grab a banana with some milk, or 1l of low fat cocomilk. Or some peanuts :P

Btw another point.: Always eat when waking up. Always eat before training. ALWAYS GOD DAMN EAT LIKE A SWINE after training (muscles need nutrients to grow, and will gro most here) and always eat 30min before going to bed.

Btw one more point.: DRINK ASS BUNCHES OF WATER. Water will do you ever good. Just drink, like 0,5l with every meal. It will boost your results. And it's good for you. ALWAYS DRINK A LOT OF WATER BEFORE, WHILE, AND AFTER AN WORKOUT!
>>                 
there are atleast 4 different ways to workout your biceps, all have different results
is it nescessary to rotate or try to do all different workouts? Or will one be substantial enough to give you results that won't vary in quality That much from someone who actually does all of those different lifting techniques
[disclude machines]


This goes for nearly every workout that exists, just using Bicep as an example
>> Anonymous
>>442416

fasting burns fat, not eating 5 meals a day

http://www.theiflife.com/2008/11/05/eating-more-meals-does-not-speed-up-your-metabolism/
>> Anonymous
>>442416
Then link something you dumb nigger. The whole "have 20 meals a day" shit is garbage: http://www.medicinenet.com/script/main/art.asp?articlekey=56254
>> Anonymous
>>442418

>workout your biceps

stopped reading here. Do some chinups if you have to...
>> Anonymous
Op, I need some advice:)

As I am now, I am overweight, but I am also fit, if that makes sense. I work a manual labour job, lifting and moving all day, always on my feet. I enjoy cycling and I was doing 5-15mile rights every night, until my bike fucked up:p
The main thing is, my mid section, stomach and chest are very flabby. Semi bitch-tits and a flabby gut. I have treated my body with lack of respect for some time now. Excessive snacking, drinking lots of soda and so on.

I'm not really into the idea of going to a Gym just yet as I like to think I can accomplish it without it.
What i'm looking to do is well, like everyone, sharpen up and loose the weight.

Can you point me in the direction to any food plans/training plans and so on? I find it so confusing trawling through all the shite on the net, trying to find a good explanation/guide.
>> Anonymous
>>442418
All the talk about your muscle is define when training is bull... You have your very own physique from when you where born. No matter wtf you are gonna do that won't change.

What the different excersices do is to keep things fresh and is a way to stimulate your msucles and nerves differently so that you can continue to improve. Keep to 2-3 basic fav excirsices and you are fine.

Dumbell curls or barbells curls are perfect. Then vary with other exercises
>> Anonymous
>>442416
Why water? This is all very helpful, but those aformentioned links would be nice in addition.
>> Anonymous
>>442423
MUSSEL burns fat you fucking idiot
fasting destroys muscle
>> Anonymous
>>442433
Well I would really recommend going to a gym, but if you don't want to there is this way:

Do point 4,6,7,10.

Also drink alot of water. I would also recommned point 3.

Btw make sure that you eat very LITTLE food every time you eat the 5-7 times a day. (Eat a lot for breakfeast, your body needs it). But even though I say little amount of food, I mean calorie dence food. You are allowed to eat as MANY vegatables as you can. (Fruit does not count as vegatables!)
>> Anonymous
>>442436
YOU BETTER BE FUCKING TROLLING NIGGER.


>>442433
Stop being a fucktard and go to the gym.
Lift heavy.
Don't worry about getting bigger, you will lose a shitting ton of fat before you start getting bigger.
Stop drinking soda.
Eat healthy.

Also, I'm not OP. But he sounds like a faggot with a few good tips.
>> Anonymous
>>442447

fasting for over 48 hours could be detrimental, your body has at least 8-12 hours of glycogen to fuel your body then after that it turns to the next source which is fat. Your body doesn't all of sudden turn to muscle as it's main fuel source once glycogen is depleted, otherwise our ancestors would've been a bunch of fat, un-muscular humans because they often fasted for days.

Fasting for 14-18 hours and even up to 20 hours can be one of the best and easiest things to do if you want maximum results in terms of body fat loss and hormone control.
>> Anonymous
just pick one or two basic compound exercises for each muscle group and focus on getting brutally strong on them, non of this "what do i do for biceps, what about lateral delts" etc.

get good at weighted chins, rows, throw in some barbell curls at the end, increase weight or reps whenever you can.

you do NOT need to "confuse the muscle" or "hit it from all angles" you need to get fucking stronger and bigger. your muscles will be confused by 5 extra lbs on the bar next week
>> Anonymous
>>442443
For this, I really have no link, but I can tell you why. Water does the following:
1. Makes every process in your body faster. All our biological processes included water (more or less). If you are dehydrated this will be slowed down.

2. Helps your body cleanse out waste products like waste vitamins and minerals.

3. Makes you burn more fat. If you are hydrated your kidneys can do the job of cleaning out waste products themselfes. If you are dehydrated then they can't do it themself and thus gets help from the liver. The liver burns fat for you all the time, except when it has to do work for the kidneys. That means when you are dehydrated, the liver has to help the kidneys and thus burns less fat.

4. Makes your workout more effective. Our muscle are made from around 70-80% water! If these aren't hydrated enough (-3-4% of hydrated), it can mean up to 20-30% less contraction power (the movement when you live weight), thus less effective workout.

Thats some of it at least.... And should be enough reason
>> Anonymous
>>442462
This might be true, but fasting over too long time will start burning muscle.

Also fasting can be hard for most people. Although it may work, It can be hard to go through a whole day without food.

Also, by gaining muscle and thus raising natural metabolism constantly, you will be able to eat normally and keep fat off (or lose), while still gaining muscle that most people want in the process.

I'm not saying fasting is wrong or it doesn't work, I'm just saying that fasting 20hrs for like 3 times a week is something 90% won't be able to do and is not the most comfortable way to do things. Also it will not build muscle, that is for sure ;)
>> Anonymous
>>442466
OP here.

I'm agreeing with this guy... Just remember to have a plan while you do it
>> Anonymous
>>442471
Oh and btw, water will make your body absorb and use eaten nutrients better. In other words, water makes you build water faster.
>> Anonymous
>>442471
Oh and btw, water will make your body absorb and use eaten nutrients better. In other words, water makes you build muscle faster.
>> Anonymous
>>442466
Wise anon is wise.

Focus on getting strong on big movements. Typically some sort of press, squat, and DL. Learn the principles behind addressing weak points. This will lead to a balanced physique and strength.
>> Anonymous
>>442485

it's actually easier to fast than most people think, to fast 14 hours all you have to do is sleep 9-10 of them and then not eat 4 of them.

Say you get done eating dinner at 6, go to sleep at 9, wake up at 6, eat at 8. how hard is that?

You don't start out at 18 or 20 hours because your body is used to constant resupply of glycogen. Although if you start at 14 then work your way up to 24 hours then you can do it. There's a number of folks who fast 20-24 hours 3x a week. And then there's a number of people who fast 14-18 hours everyday. Either way they are both benefiting
>> Anonymous
>>442423

Lazy writer is lazy. I found science that disagrees with his assertions, like how intermittant fasting slows down metabolism and eating frequent meals increase metabolism.

>Decreased thermic effect of food after an irregular compared with a regular meal pattern in healthy lean women.
http://www.ncbi.nlm.nih.gov/pubmed/15085170?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubm
ed_ResultsPanel.Pubmed_DiscoveryPanel.Pubmed_Discovery_RA&linkpos=5&log$=relatedarticles&amp
;logdbfrom=pubmed

>Effects of meal frequency and high-fibre rye-bread diet on glucose and lipid metabolism and ileal excretion of energy and sterols in ileostomy subjects.
http://www.ncbi.nlm.nih.gov/pubmed/15100716?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubm
ed_ResultsPanel.Pubmed_DiscoveryPanel.Pubmed_Discovery_RA&linkpos=3&log$=relatedarticles&amp
;logdbfrom=pubmed

>Highlighting the positive impact of increasing feeding frequency on metabolism and weight management.
http://www.ncbi.nlm.nih.gov/pubmed/15806828?ordinalpos=2&itool=EntrezSystem2.PEntrez.Pubmed.Pubm
ed_ResultsPanel.Pubmed_DefaultReportPanel.Pubmed_RVDocSum

>Evidence that eating frequency is inversely related to body weight status in male, but not female, non-obese adults reporting valid dietary intakes.
http://www.ncbi.nlm.nih.gov/pubmed/9504318?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubme
d_ResultsPanel.Pubmed_DiscoveryPanel.Pubmed_Discovery_RA&linkpos=2&log$=relatedarticles&
logdbfrom=pubmed
>> Anonymous
>>442458
Sry, I'm not :P

It's true. What happens when you train is that your muscles get bigger and thus better can be seen. They won't change their base shape. That's also why some people if small chests and BIG legs and the other way around.

>>442423
>>442429
These articles might be right when it comes to fat loss and weak minded people, but if you take in account that you grow more muscle by eating constantly (maybe just because you eat too much, but none the less) thus raising your metabolism (because of more muscle), then I think eating often will be most effective.

Then it might be easier to eat your normal three meals after your goal is made.

But I agree totally that it is the total amount of cal that is most important and that you do what makes you able to do it for a long time. If 5-7 meals makes you give up, then don't do it! And remember I said in the start that what I am writing isn't the only. I tis just ONE way that is proven working. Yours might be right as well

I just hate people who can only except ONE training/eating method as the holy grail.
>> Anonymous
>>442521
Never thought of it that way. I might try reading into it some day. It actually sounds interesting. But for now I just need to chug down as much food as possible to build muscle. When I come to my fat loss part, I might try it
>> Anonymous
>>442521
Come back when you're bulking and need more than 3000 kcal a day. I double dare you to eat more than 3000 kcal in one sitting.
>> Anonymous
Op will go to bed now.

I hope people will download the package to read the information in it. It's a way to things, and it works, but is most likely not the only way to do it. I hope some people will upload some information packages to me too when I get up :P

I'm always fresh for some new information
>> Anonymous
>>442558

this post is about having a healthy body, most people do not require 3000 calories to get a healthy body, in fact most need around 1400-2200 depending on activity levels.

and i eat 3000 calories a day, and fast 20 hours 3x a week (eat around 800-1200 calories those days). but that's to maintain my current body weight.
>> Anonymous
To be honest, I don't really have too many tips. I will however tell you how I got the body I wanted. It worked for me.

1. Like op said, this is something that takes time and dedication. You can't just wake up one morning and decide that you want to be fit..so you go run until you can't breath. This will burn you out so fast. It's happen to me many many times in the past. Take your time. ESPECIALLY the first few times you go. You'll be sore, yes.. but that just means you're doing it right.

2. Optional: Find a supplement that's you like. I take Super pump 250 before I go lift. It gives you the motivation you need. That was one of my biggest problems, motivation to lift. Super pump gets me fucking going. Also, a lot of my friends aren't too big on protein, but this in my opinion is very necessary.

3. Goodbye soda, herro water. Water is a great way to help you lose your gut while weight training. Plus, it's fucking awesome for you. I don't really eat all that healthy. I did for a while when I started lifting. As my metabolism started going up I started being not so health conscious about what I ate.

Well, that's my game plan. Worked for me.

T
>> Anonymous
>>442542

I left this comment on that <www.theIFlife.com> article. I don't think they'll post it though, seeing as it destroys the whole premise of the author's work.

""Where’s the Proof?" Here's some proof for frequent meal consumption. This article would be more intellectually honest if you posted the research backing up your claims of IF while deciding to blast the fitness industry. I don't see comprehensive evidence backing these claims. All I see is someone trying to make a quick buck with an e-book that rides on others' coattails.

>Decreased thermic effect of food after an irregular compared with a regular meal pattern in healthy lean women.

http://www.ncbi.nlm.nih.gov/pubmed/15085170?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubm
ed_ResultsPanel.Pubmed_DiscoveryPanel.Pubmed_Discovery_RA&linkpos=5&log$=relatedarticles&amp
;
;logdbfrom=pubmed

>Effects of meal frequency and high-fibre rye-bread diet on glucose and lipid metabolism and ileal excretion of energy and sterols in ileostomy subjects.

http://www.ncbi.nlm.nih.gov/pubmed/15100716?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubm
ed_ResultsPanel.Pubmed_DiscoveryPanel.Pubmed_Discovery_RA&linkpos=3&log$=relatedarticles&amp
;
;logdbfrom=pubmed

>Highlighting the positive impact of increasing feeding frequency on metabolism and weight management.

http://www.ncbi.nlm.nih.gov/pubmed/15806828?ordinalpos=2&itool=EntrezSystem2.PEntrez.Pubmed.Pubm
ed_ResultsPanel.Pubmed_DefaultReportPanel.Pubmed_RVDocSum

>Evidence that eating frequency is inversely related to body weight status in male, but not female, non-obese adults reporting valid dietary intakes.

http://www.ncbi.nlm.nih.gov/pubmed/9504318?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubme
d_ResultsPanel.Pubmed_DiscoveryPanel.Pubmed_Discovery_RA&linkpos=2&log$=relatedarticles&
logdbfrom=pubmed"