New answers tagged gym
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If you're trying to get a muscular physique in your home gym than you might encounter several problems. The most common being:
Motivation
Lack of form while performing the exercises (usually corrected by a trainer)
No training program (some can be gotten by the internet, but usually it's best to get one custom made for you)
Equipement
Personally, I've ...
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Muscle building exercises increase your BMR in the sense that they let you build up more muscle. Each kilogram of muscle-mass needs a certain amount of energy to be maintained through the day.
Any routine that increases your muscle mass will help increase your BMR.
There are also exercises triggering the so called afterburn effect, see the Tabata protocol ...
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There is really only one book I can recommend for all aspects of body building training -The New Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger. I bought it a while ago, and it literally will cover every question you have. From nutrition and exercise, to form and frequency of your routine, injuries and plateaus.
Its well-written, ...
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This routine is good, I guess, but to get the body you want you will need to train more. I.e. you left out shoulder exercises(i.e. front-raises, traps, etc). Pull-ups and chin-ups won't be enough for your back to develop alone, try doing lateral raises, pull-downs, bend-over rows and deadlifts (be careful with deadlifts - wrong form/too much weight can f**k ...
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As Chelonian mentioned, your daily caloric need is 1,650, plus whatever calories you burn during exercise. Also, you can't "spot-reduce" fat. So losing the 12lbs or so of fat in two months doesn't mean it will come from your abdomen, nor does it mean you'll actually get the results you're looking for, depending on what your goal is.
Additionally, if you're ...
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Lack of hip and ankle mobility is a common issue among most "Westerners," because we sit all the time.
One of the best ways to improve hip and ankle mobility is the Third World Squat. Just do it for as long as you can, as many times during the day as you can. This can be as static or as dynamic as you want.
Mark Sisson, over at Mark's Daily Apple, has a ...
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You ask about how to use push-ups to tone. That is an understandable question, but it displays a misunderstanding regarding how muscles and exercise interact.
"Toning" is a colloquial term used to describe the process of developing visible musculature without greatly increasing muscle size. For this, the details of your workout are relatively unimportant ...
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Get a heavy boxing sack, some bandages and gloves. Then I suggest to do following exercise.
-> warmup, then:
Hit the sack lightly on your feet for a minute. Stay distant, move all the time.
after 50 sec drop to floor and go all in for push ups. Do them for 20 seconds.
jump up and while skipping in place as fast as you can hit the sack as fast as you can ...
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For me it looks quite simple:
All calisthenics (= exercise using only one's body weight for resistance) will lead to toning your body as opposed to for example bench press with heavy weights which should result in the distinctly bigger chest muscles.
Keep going with your push ups, no worries.
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It's important to gain muscle for weightlifting. Fat doesn't lift things, but higher overall mass can provide a more stable foundation for lifts. In case you are wondering, you can get too fat to perform the lifts properly. In an ideal world, you will start lean (in the 10-12%), and dial things down when you edge up towards 15% body fat as a man. Add at ...
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Will this routine help me reach my goal?
Yes. They'll help you reach toward your goal, but whether you will reach your goal with them in a time acceptable to you is impossible for anyone here to say. As someone mentioned, it all depends on how far you are from your goal and how vigorously you do these.
and are there any things to be avoided i.e ...
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Follow this?
It's an exercise that works out your core (Like hanging leg raises). However because its a body weight exercise it will test everything (Arms, back, legs, everything really).
To be able to do it is to train out all the weak spots until everything is strong enough to do it (All those tiny stupid supporting muscles).
This is a really advanced ...
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From Stumptuous.com, a recommendation for the disabled to get to the gym. The description lacks specifics but may be useful regardless:
For the record: I’m a 32 year old woman with multiple sclerosis. My experiences are, of course, bound by the particular quirks of my own crippled body and may not always be representative of yours
So, why hit the ...
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Based on the information in your post, and particularly with the fact you talked to your PT and he gave the green light, there is nothing to prevent you from training at the gym. The challenge is figuring out what you can do. In this answer I'm going with the presumption that the balance problems has to do with strength and muscular stability rather than ...
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If you're new to machines, just take a low amount of weight and see how the thing works.
For example: the regular and incline-chestpress machines in my gym provide 2 somewhat broad handles, which means I got quite some space to place my hands. Every position will train my chest differently. Try different positions and learn how they affect your muscle. ...
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If you want to gain weight, then you can, but you can't do it halfway.
I was skinny all of my life, averaging 6 foot four and 170 pounds. About a year and a half ago, I went on Mark Rippetoe's plan (minus the gallon of milk a day).
Within nine months, I was deadlifting 300 from practically nothing, and benching 225.
My weight went from 170 to 205.
Two ...
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Let me say this up front: one weight does not work for all your muscle groups. Your legs are far stronger than your arms. Even the act of pressing something away from your body is stronger than just doing curls or triceps extensions. You might find 5kg (~11 lbs) challenging for those muscles, but you won't even feel the difference with squats. Give ...
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You need to know that BMI is a poor indicator if you are not middle aged with a sedentary lifestyle.
BMI was developed as a tool to look at averages across a large population not as an individual assessment tool. Although, due its popularity has become a defacto tool used by many to do this, when it wasn't designed that way.
You have two options, you can ...
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If your routine is to get out 8 reps it means once you are strong enough to get 8 reps you should move up (Heavier).
Otherwise you will stagnate/atrophy, I mean you can increase the reps but eventually you will just hit a plateau and wont be increasing your reps each week.
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It is fine to reach a certain weight and stick at that weight.
However, different muscles react differently to increased weight. Just because you don't want large bulging muscles doesn't mean that you shouldn't increase your weight for every exercise. You can stick to one weight when doing something like bicep curls and a different weight when doing squats ...
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