jonny danger

You're heavier than you look?

The real test is buoyancy and the % of buoyant to bog ratio. This is where we separate what is fat and what is muscle.

I sometimes see a phat girl walking but with a very nice gait, and you can see that beneath that sheet of cellulose there exists a good strong, shapely, muscular form. Are you one of these? Or put another way .. are you a boyer or a boger?

phuketbound

If you must be indulged..

Muscle weighs more than fat, yeah. I wear my weight well, as it is not deposited in one particular area..(maybe on my breasts)...Anyway, that is quite personal, and not something I like to discuss with you. Do you not have anything more to add to this thread?

jonny danger

Shouldn't we ask fencesitter?

fencesitter

Nope. Not interested in that sort of thing.

Phuketbound: I am mostly interested in building muscle on my legs, chest and arms. I am already in pretty good shape from doing the cardio twice a day. Now I am looking at giving myself more definition. My legs are strong and somewhat defined (from the cardio - bike). I don't want massive muscles, just a nice toned body.

From what I have read, I think the best thing is to lift lighter weights at higher reps. I just started the weight training so I am limiting myself to only two sets of twelve reps each x 6 different machines (for my arms, chest, abs and legs). I will increase the number of sets once my body is used to the training. The weight that I am lifting now is not too light and not too heavy. Seems to me that this is best....and I will just continue doing it over a four month period. I did it like this in the past and it seemed to work really well. I know about whey protein...but I eat a lot of tofu and chicken breasts...so I think I am getting enough protein in my daily diet.

But if you know how much weight and the number of reps I should be lifting based on the above info that would be helpful in finding the right balance.

Thanks!

Lor Ling

I thought that to build muscle one should lift low reps of high weights?

All I know is I could use a bit of cardio, but it's farkin' boring. Weight lifting on the other hand is (for me at least) quite cathartic.

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LeedsLeedsLeeds

for me it's just incredibly dull, first time I broke a leg I had free physio sessions in a local gym but I only lasted a short while before giving up and doing my own thing (cycling and jogging). I also worked in a gym for six months, had my own personal programme drawn up but hardly ever bothered (even with my own choice of music / tv programme on). I just can't get into it all.

That's a good suggestion and works for some, but I need longer term goals as when I finally do get into shape I will do my best to stay in shape until I am too old and knackered. Apart from that I never take my shirt off at the beach / river!

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jonny danger

I learned it, low reps high weight for bulk. High reps low weight for tone.

Lor Ling

That's the bunny. I s'pose if you're bulky you can get away with eating / drinking more shit, as the body'll burn more calories at rest.

Need to combine that with cardio a few times a week I'd say.

The nearest I get to cardio is two 20 min walks a day with my MP3 player on (when I can be bothered). Sweat like a demon I do (have to change shirt when I get to work)

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Jossele

Lots of stuff on you tube if you want to include a few more exciting excercises, the vids below show excellent form of execution with lower weights

I used to do track and field (discus, hammer, shotput that sort of thing) and to this day even if I don't compete anymore, I still do these excercises a few times a week. Starting with overhead squats, followed by drop snatches and power snatches, on alternating days clean and jerks, and depending on how I feel narrow- and wide grip overhand deadlifts and deep squats

These excercises are a little cumbersome at first but once your body gets the hang of it they are great fun!

I tried the more gym-style approach too for a while and though it did make me look more like a body-builder, it got tedious quickly and it did nothing for my speed and thrust ability so I went back to my old routines...

I was lucky enough to find a properly equipped gym in Trang... not too many weights but enough to do a proper workout

have a look at this

YouTube - Crossfit Overhead Squat

YouTube - Snatch Balance

YouTube - Weightlifitng Technique

LeedsLeedsLeeds

What's this thread about again?

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Jossele

Weight training.. combined with cardio

rogerman

Ok. so ,what do people here do for their cardio workouts?....... I work physically after school so thats enough for me.

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phuketbound

^What kind of physical work do you do after school, rogerman?
I usually do forty-five minutes on the bike or crosstrainer four times a week..although I've been biking outside a lot lately. An hour a day/four times a week.
I also do weights three or four times a week. I've been slack this summer, but when I'm settled somewhere for a time, this is my routine. I hope to get back into muay thai or taekwondo this year.

I'd say that you should be lifting a weight that you can lift, but is a bit of a challenge. If you aren't challenging your muscle, then you won't see any improvements in muscle mass. If you don't want to add muscle, or just want to define what you already have then by all means lift like you are doing, meaning low weight, and high reps.

When you move into doing thirteen reps of light weight, you are training more for endurance. If I were you, I'd do three sets of ten reps (build up to it like you said). Make it so that you are exhausted after your third rep. This way you will see a speedier increase in muscle mass.

If you want to work more on a specific body group. I'd say changing your routine into a split routine so you can work more on a specific muscle. Say do arms/shoulders/legs one day, and back/chest the next day. You can then do two or three exercise for each muscle group. It is really up to you to try what works for you. Don't forget to change your routine and exercises at least every few months, just to challenge your muscles, and so you don't get bored of your routine.

wsel

fencesitter,

Just by way of background- I used to lift fairly heavy weights and am also a person that has struggled with my weight at times. After allowing myself to get out of shape, I wanted to get back into shape but not bulk up with muscles (as I have been bulky in the past- it is a pain- big chest, etc. means problems with clothing, looking too bulky, etc.) and was also hampered by a torn rotator cuff, so was looking for a solution that would help me both lose weight and develop lean muscle mass without bulking up. I have been doing a circuit workout with resistance tubing and "lex loops" (circular tubing with ankle cuffs).

I did not think the tubing would provide enough resistance but I have been pleasantly surprised and pleased with the results. For tubing, you can check out spri products (which I use) and www.bodylastics.com also looks good. As for the workout itself, have been using variations on a routine developed by Jim Karas, a celebrity trainer in the US. For upper body the routine focuses more on back and shoulders (while hitting the other body parts as well) and I found this enhances appearance rather than having a big chest. He has a few books out that you could check out for his routines if interested.