I Am Sexy and You Can Too!

[YoshiStar]

If you want to build muscle, it's all about diet, rest and progressive overload.

If you want to gain muscle, doing only body weight exercises may work for a while ... but you'll probably plateau pretty quickly and won't see any results beyond a certain point. When working out, you're basically trying to cheat the human body. If you work your muscles out, it'll do a certain amount of damage to them. So, to ensure your survival, your muscles will become even stronger and larger to adapt to this change. If you keep lifting the same amount of weight (whether you're using actual equipment or your own body weight), you'll stop seeing results beyond a certain point because your muscles have already adapted to this amount of weight. When you find an exercise easier, you have to increase the weight so you get even bigger. This applies to everyone, not just body builders (lol I don't think anyone wants to be that huge).

After you work your muscles out, be sure to give them A LOT of time to rest. Think about it ... if you don't give them time to rest to grow bigger, you're just tearing your muscles down. It's unhealthy and you'll look worse. That's why a good schedule is necessary. Even if you aren't sore, the muscle may still need rest.

Also, you need to EAT. :P

[Mariolee]

So I can definitely feels abs now, but there's still a good layer of fat that keeps it from being defined. The only cardio I've done so far is running (15 min - 2 miles) on the treadmill, what else should I do? Mind you, I have 10 days before swim shindig. I'm counting on you VGBA.

[KoopaDasher]

UPDATE:

So it has been a while since I've updated you all on my progress, and there's a reason for that. Due to prior commitments, hanging out with people, writing up things for my future job, reading a TON of books related to the stuff I need to know NOW, and other related things, I haven't really done any sort of exercising since July 3rd.

Never fear, however. I'm back in the swing of things again (though I really can't spare the time from the stuff I NEED to be doing :-/). I actually just finished doing this workout:

http://www.fitnessmagazine.com/worko...-butt-workout/

I know it says "Brazilian Butt Workout", but it worked out my entire lower body, and even parts of my core. I also know it says that it's a five-minute workout, but it took me 45 minutes to complete, when doing 20 reps of each exercise and holding each position for at least 5 seconds.

I have to say, I am literally soaked with sweat. I look like I just stepped out of the shower, or maybe a pool. I'm drenched. I changing clothes but they were soaked immediately. When I tried to walk out of my room to go get a drink, I actually collapsed. No joke. That's how hard of a workout that is. My legs just collapsed.

As for my other exercises, I have switched to push-ups and crunches for the moment, because I'm more interested in seeing changes in how my clothes fit (chest, back, stomach, etc) than I am in seeing back muscles. I still can't do a complete chin-up or pull up (I can look directly at the bar... that's as far as I can go) but I put on a shirt today that has never fit very well without making me feel awkward and self-conscious, and I thought I looked good in it. Minor victory? I think so.

[stevencho]

As for my other exercises, I have switched to push-ups and crunches for the moment, because I'm more interested in seeing changes in how my clothes fit (chest, back, stomach, etc) than I am in seeing back muscles. I still can't do a complete chin-up or pull up (I can look directly at the bar... that's as far as I can go) but I put on a shirt today that has never fit very well without making me feel awkward and self-conscious, and I thought I looked good in it. Minor victory? I think so.

Any kind of physical exercise will only be beneficial. Glad you're keeping it up.

[slimd1995]

UPDATE:

So it has been a while since I've updated you all on my progress, and there's a reason for that. Due to prior commitments, hanging out with people, writing up things for my future job, reading a TON of books related to the stuff I need to know NOW, and other related things, I haven't really done any sort of exercising since July 3rd.

Never fear, however. I'm back in the swing of things again (though I really can't spare the time from the stuff I NEED to be doing :-/). I actually just finished doing this workout:

http://www.fitnessmagazine.com/worko...-butt-workout/

I know it says "Brazilian Butt Workout", but it worked out my entire lower body, and even parts of my core. I also know it says that it's a five-minute workout, but it took me 45 minutes to complete, when doing 20 reps of each exercise and holding each position for at least 5 seconds.

I have to say, I am literally soaked with sweat. I look like I just stepped out of the shower, or maybe a pool. I'm drenched. I changing clothes but they were soaked immediately. When I tried to walk out of my room to go get a drink, I actually collapsed. No joke. That's how hard of a workout that is. My legs just collapsed.

As for my other exercises, I have switched to push-ups and crunches for the moment, because I'm more interested in seeing changes in how my clothes fit (chest, back, stomach, etc) than I am in seeing back muscles. I still can't do a complete chin-up or pull up (I can look directly at the bar... that's as far as I can go) but I put on a shirt today that has never fit very well without making me feel awkward and self-conscious, and I thought I looked good in it. Minor victory? I think so.

Why do you have to switch to push ups and crunches? Do all of it. Push ups, crunches, chin ups and pull ups.

[YoshiStar]

Anybody here primarily concerned with trying to gain muscle than with trying to lose fat? I just joined the gym again and so far it's been pretty good. This is my schedule:

- 3 sets of pyramid (12, 8, 6) for everything.
- Do 20-30 min of HIIT training or just normal cardio every day (including weekends)
- Progressive overload. Keep upping the weight when you can.

Monday: Shoulders & Triceps
------------------
Dumbell Shoulder Press
Skull Crushers / Dips

Tuesday: Legs
------------------
Squats
Hamstring Curls
Leg Raises
Calf raises

Wednesday: REST

Thursday: Back and Biceps
---------------
Lat Pulldowns / Rows
Preacher Curls / Barbell Curls

Friday: Chest and Abs
---------------
Bench Press / Fly Machine

I did legs yesterday and I'm so sore I can barely walk lol. My triceps are still a bit sore from Monday too.

[KoopaDasher]

Why do you have to switch to push ups and crunches? Do all of it. Push ups, crunches, chin ups and pull ups.

I'm still doing chin-ups and pull-ups. I'm just not focusing on them as much as I was. I use them more randomly and sparsely now. It's not that they don't have their place, it's just that, until I can work the rest of my body significantly, I don't think I'm going to see more gains in this area. I'm not sure what muscle group it is that is not sufficiently worked enough to allow me to complete a chin-up, but doing the chin-up (or attempting to) seems to be doing little to encourage that growth. So I'm going into other areas, because I think the gains that I see there will ultimately allow me to finally do a complete pull-up or chin-up rep.

[YoshiStar]

I'm still doing chin-ups and pull-ups. I'm just not focusing on them as much as I was. I use them more randomly and sparsely now. It's not that they don't have their place, it's just that, until I can work the rest of my body significantly, I don't think I'm going to see more gains in this area. I'm not sure what muscle group it is that is not sufficiently worked enough to allow me to complete a chin-up, but doing the chin-up (or attempting to) seems to be doing little to encourage that growth. So I'm going into other areas, because I think the gains that I see there will ultimately allow me to finally do a complete pull-up or chin-up rep.

Biceps, forearms, and upper back muscles.

If you lose enough weight, you'll eventually be able to do chin-ups and pull-ups just fine. The strength of your muscles for your body weight is probably not enough. If you lose enough body weight, your muscles should allow you to pull yourself up.

[Unknown Flames]

I wanted to lose weight so I just ran and ate less and I lost 10 lbs.

So yeah.

[slimd1995]

I'm still doing chin-ups and pull-ups. I'm just not focusing on them as much as I was. I use them more randomly and sparsely now. It's not that they don't have their place, it's just that, until I can work the rest of my body significantly, I don't think I'm going to see more gains in this area. I'm not sure what muscle group it is that is not sufficiently worked enough to allow me to complete a chin-up, but doing the chin-up (or attempting to) seems to be doing little to encourage that growth. So I'm going into other areas, because I think the gains that I see there will ultimately allow me to finally do a complete pull-up or chin-up rep.

Push ups and crunches work your chest, triceps, and abs. They won't help much for chin ups.

[Eggboy'13]

Since this thread's creation I've eaten less, (Mostly) cut sugar, eaten a fuck-ton of apples, and I've been doing a bunch'a chin-ups.
That's all. No huge difference or anything, but they've gotten easier. I will persist.

[slimd1995]

Since this thread's creation I've eaten less.

That's not the solution to losing weight. It's more productive it eat 6 small, healthy meals each day and drink lots of water. About a gallon a day. Doing this helps your metabolism which means you'll burn more calories while resting.

[Eggboy'13]

That's not the solution to losing weight. It's more productive it eat 6 small, healthy meals each day and drink lots of water. About a gallon a day. Doing this helps your metabolism which means you'll burn more calories while resting.

Yeah, and that's what I've been doing. When I say less I mean that I haven't been eating a lot of fatty meats, bread, or sweet stuff. Instead replacing it with a lot of fruit/vegetables and a conservative amount of meat. (Chicken and some tuna mostly) And yes! Tons of water.

[Mariolee]

Anybody here primarily concerned with trying to gain muscle than with trying to lose fat? I just joined the gym again and so far it's been pretty good. This is my schedule:

- 3 sets of pyramid (12, 8, 6) for everything.
- Do 20-30 min of HIIT training or just normal cardio every day (including weekends)
- Progressive overload. Keep upping the weight when you can.

Monday: Shoulders & Triceps
------------------
Dumbell Shoulder Press
Skull Crushers / Dips

Tuesday: Legs
------------------
Squats
Hamstring Curls
Leg Raises
Calf raises

Wednesday: REST

Thursday: Back and Biceps
---------------
Lat Pulldowns / Rows
Preacher Curls / Barbell Curls

Friday: Chest and Abs
---------------
Bench Press / Fly Machine

I did legs yesterday and I'm so sore I can barely walk lol. My triceps are still a bit sore from Monday too.

So I can't afford a gym membership or weights, so how much of this can I do without weights or machines? I already do a bunch of bicycle kicks, dips, push ups, crunches, sit ups, planks, and leg ups.

[YoshiStar]

So I can't affoird a gym membership or weights, so how much of this can I do without weights or machines? I already do a bunch of bicycle kicks, dips, push ups, crunches, sit ups, planks, and leg ups.

You'll only be able to go so far doing only body weight exercises. After a certain point the exercises will only increase your endurance in doing those exercises and nothing else. You want progressive overload. In other words, when it is comfortable to do 8-12 reps of an exercise, you need to up the weight. This is how you'll grow. The body rebuilds the muscles stronger and larger to adapt to the increased weight. Most of the exercises in my schedule can't be done wihout equipment. Do you have a backpack by any chance? For chest and triceps you could do pushups with a backpack on and keep filling it with heavier and heavier books as you get stronger.

[KoopaDasher]

Update:

I'm REALLY sore today from the workout yesterday. My legs especially are so sore that it's painful to walk. But I've seen an interesting change. For my entire life, I've been "duck-footed". My feet turn out. They always have, and it is actually stressful on my legs for me to turn them inward, forward facing like a normal person. After the workout last night, I had a large, heavily strained bulge of muscle appear directly next to my knee on the inward sides of both legs. And today... I'm not really duck-footed anymore. I've been able to walk straight-footed all day. It hurts like hell because my legs are so sore, but I can do it.

Besides that, I haven't changed anything else, but I swear every girl and even young woman that I've seen today has smiled at me. I don't know what it is. I'm still my quiet, introverted self, and I don't think the exercises have had that much of an effect so that I would be deemed attractive, but they've all smiled at me today. Strange.

[Mariolee]

You'll only be able to go so far doing only body weight exercises. After a certain point the exercises will only increase your endurance in doing those exercises and nothing else. You want progressive overload. In other words, when it is comfortable to do 8-12 reps of an exercise, you need to up the weight. This is how you'll grow. The body rebuilds the muscles stronger and larger to adapt to the increased weight. Most of the exercises in my schedule can't be done wihout equipment. Do you have a backpack by any chance? For chest and triceps you could do pushups with a backpack on and keep filling it with heavier and heavier books as you get stronger.

Wow, fantastic idea. I'll get right on that.

Update:

I'm REALLY sore today from the workout yesterday. My legs especially are so sore that it's painful to walk. But I've seen an interesting change. For my entire life, I've been "duck-footed". My feet turn out. They always have, and it is actually stressful on my legs for me to turn them inward, forward facing like a normal person. After the workout last night, I had a large, heavily strained bulge of muscle appear directly next to my knee on the inward sides of both legs. And today... I'm not really duck-footed anymore. I've been able to walk straight-footed all day. It hurts like hell because my legs are so sore, but I can do it.

Besides that, I haven't changed anything else, but I swear every girl and even young woman that I've seen today has smiled at me. I don't know what it is. I'm still my quiet, introverted self, and I don't think the exercises have had that much of an effect so that I would be deemed attractive, but they've all smiled at me today. Strange.

Haha, this is the first day of the rest of your life!

[KoopaDasher]

Haha, this is the first day of the rest of your life!

I wouldn't go that far. I have a long way to go before I reach my high school weight, and even then I was considered overweight. Of course, at my age now I doubt my high school weight will be considered overweight, but at the time it was. In any case, I think I need to add an attempt at weight loss... or some form of dieting... into my mix. It doesn't do much good to work out my muscles if I'm still sporting a spare tire. Dieting here is really difficult, though. I've tried it before, and everyone took it personally and attacked me for it. People can't mind their own damn business.

[YoshiStar]

I wouldn't go that far. I have a long way to go before I reach my high school weight, and even then I was considered overweight. Of course, at my age now I doubt my high school weight will be considered overweight, but at the time it was. In any case, I think I need to add an attempt at weight loss... or some form of dieting... into my mix. It doesn't do much good to work out my muscles if I'm still sporting a spare tire. Dieting here is really difficult, though. I've tried it before, and everyone took it personally and attacked me for it. People can't mind their own damn business.

For losing fat, diet is the most important thing. Try and keep track of what you're eating and use up more calories than you consume. Avoid junk food at all costs.

[KoopaDasher]

For losing fat, diet is the most important thing. Try and keep track of what you're eating and use up more calories than you consume. Avoid junk food at all costs.

I did that at one point a few years ago, and I was able to bring my daily calorie intake down to ~1400 on my best days. But then my family found out and shit went down and they made it impossible to do it.