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The Fysical Phitness Thread

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XxpokemonmasterXx said:
WaterBomb, I'm assuming AK = Avatar Korra and Ree = Lee? Anyways, I looked at AK's work out post and (no disrespect intended) I'm no sure how valid it is. Some of the things she wrote in it are against what I've been taught (not eating too much, or else you get overweight, also don't rely too much on gym and instead focus on pushups, sit ups, pull ups, etc) Again no disrespect intended however can a guy check that post and tell me if it's accurate? A girl might have different idea of working out and I want to make sure I'm not following some woman's work out guide. Also, that philosophy isn't really true. I could care less about how my body looks, however no girl thinks that so I have to change myself. Sports and physical activity aren't my favorite thing and if i could have it my way I'd never work out.
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I assure you it's okay, I'm not a guy but I still understand how muscles/exercising works haha. Hmm not sure where you heard not to eat a lot, since it seems you want to bulk up and get more muscular eating a lot of the right food is CRITICAL. Eating a lot doesn't necessarily mean stuffing your face with big macs and twinkies you know :p

Eating lots of protein-enriched foods is key, lean meats, fish, steak, etc. is good for you and tastes good!


It's true you don't have to go to the gym, but it sure would make getting bigger easier! If you don't want to go to the gym, body-weight exercises are your friend. Here are some exercises off the top of my head. I'll type up a longer, in-depth post later

Lunges and Step-ups for your legs, Push-ups for your chest, Bench-Dips for your triceps, pull-ups and chin-ups for your back. There are also a million different body weight exercises for your abs such as Russian twists, crunches, planks, and V-ups.
 
Alright thanks sorry I meant no disrespect I'm just new to exercising and I want to get big fast. I will definitely try those body exercizes, and I'm not against the gym I'll actually join soon. I am extremely underweight and have very very very high metabolism and also have no exercise equipment, i need specific help. Anyone have any recommendations? Also, I want a 6-pack, what's the best way to get one? Does that p90x work?
 
XxpokemonmasterXx said:
Alright thanks sorry I meant no disrespect I'm just new to exercising and I want to get big fast. I will definitely try those body exercizes, and I'm not against the gym I'll actually join soon. I am extremely underweight and have very very very high metabolism and also have no exercise equipment, i need specific help. Anyone have any recommendations? Also, I want a 6-pack, what's the best way to get one? Does that p90x work?
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Alright, big post incoming:

First of all, let me emphasize that gaining muscle weight is ALWAYS possible.

Second: Eat, my child. Think of your high-metabolism as a gas-guzzling car; it is not very efficient at extracting the energy. Many nutrients will just pass through your system rather than get absorbed, which is why you don't gain weight easily. The solution? Intake as many calories as possible while burning as few calories as possible.

- Stuff your face with healthy food. You'll need to increase your calorie intake by 500 to 1000 calories. Meats, vegetables, and grains; Again, lots of protein.

- Follow my guide, or any other simple beginner's guide for the first 6 weeks.

- After the first 6 weeks, you'll need to change the exercises specifically for your needs. When gaining weight, you need to burn as few calories as possible. This means that you need to do as few repetitions as possible. No more than 6 reps per set; use a little heavier weight so that the last rep is very difficult or near-impossible. This is training your muscles for Strength rather than Bulk (There is a difference between a strong muscle and a big muscle.)

- Don't do much cardio; Again, you need to burn as few calories as possible.

- You will, slowly, begin to put on the pounds. If you start now, I would say you could put on 10 to 15 pounds by the end of the year.

You have no exercise equipment? Definitely get a gym membership. Some are very affordable; 24 hour fitness can start at $20 a month. If you really want to gain muscle weight, exercising at home using body-weight exercises won't be enough.
If you feel shy, consider going in the wee hours of the morning or later in the night, that's when most gyms are somewhat empty.

Also, 6 pack abs are more about absence of body fat, and less about building muscle. Good news, though; most Ab exercises are body weight exercises, meaning that you can work them in your home. P90x does work, but only if done right. A lot of unexperienced guys try it and then hurt themselves because they don't keep good form.
 
XxpokemonmasterXx said:
Alright thanks sorry I meant no disrespect I'm just new to exercising and I want to get big fast. I will definitely try those body exercizes, and I'm not against the gym I'll actually join soon. I am extremely underweight and have very very very high metabolism and also have no exercise equipment, i need specific help. Anyone have any recommendations? Also, I want a 6-pack, what's the best way to get one? Does that p90x work?
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Stop watching Jersey Shore. Stop watching Jersey Shore. Stop watching Jersey Shore.


Seriously, looking up to steroid using unintelligent meatheads is a terrible idea, and very misguided. There is no way to "get big fast", especially at your age with your metabolism. I would roughly estimate you need to start consuming at LEAST 5000 calories per day, in conjunction with regular heavy-weight workouts, in order to gain weight. Eating high protein foods like fish, nuts, and poultry are great ways to get your calories and nutrients necessary for muscle growth.

Most importantly, get control of your goals and expectations. You are NOT, I repeat NOT going to get big fast. You are not going to look like Arnold Shwarzenaegger. You can gain some bulk, but you need to be content with a reasonable result, not strive for some mystical TV figure that just isn't going to happen. If you go into this with unreasonable goals you will only get discouraged and quit, and you'll be a miserable angry person with no friends. Or worse, you'll get desperate and turn to steroids, which is a sure path to ruining your body and dying young of massive heart attacks.

Finally, stop being sexist. Avatar Korra is the perfect person to speak to if you want to know what it's like being new at working out, and her being female has nothing to do with her competency. Asking for "a guy to look over it" is just rude.
 
Convinced he's a troll after this and his photo album posts btw...if he's not then props to AK for being so patient with him.
 
  • Avatar Korra thank you so much for your help. What you're saying sounds great and after some research every thing you said makes sense as well. I'm sorry for doubting you earlier I will start eating more and I will go to the gym this weekend.
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  • Waterbomb thank yuo for your help as well. Btw i don't watch Jersey shore but I just assumed that's what all girls want guys to look like. I realize now thanks to u and AK this is foolish thinking so thank you.
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  • Lee I'm sorry you feel that way, I can see how you would think that as most of my posts have been rude and ignorant. I once again want to apologize to everyone and thank you all for all the great advice you've given me.
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  • I will report back here after next weekend to tell you all how my first workout session went.
 
Lee said:
Convinced he's a troll after this and his photo album posts btw...if he's not then props to AK for being so patient with him.
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Glad somebody is on the same page.

If you're really not a troll, I'm gonna go ahead and put how to gain muscle in the simplest way:

Lift hard and eat a lot. Expect supplements like Whey protein to SUPPLEMENT you with the needed to build muscle and don't expect them to do magic. If you don't have access to a gym, you won't be making much success at home with dumbbells. Body weight exercises like push ups and free weight squatting won't get you a muscular body, maybe toned, but not muscular weight gain. Try to buy a rack and a barbell if you want good results.
 
XxpokemonmasterXx said:
WaterBomb, I'm assuming AK = Avatar Korra and Ree = Lee? Anyways, I looked at AK's work out post and (no disrespect intended) I'm no sure how valid it is. Some of the things she wrote in it are against what I've been taught (not eating too much, or else you get overweight, also don't rely too much on gym and instead focus on pushups, sit ups, pull ups, etc) Again no disrespect intended however can a guy check that post and tell me if it's accurate? A girl might have different idea of working out and I want to make sure I'm not following some woman's work out guide. Also, that philosophy isn't really true. I could care less about how my body looks, however no girl thinks that so I have to change myself. Sports and physical activity aren't my favorite thing and if i could have it my way I'd never work out.
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I'm not sure who's been teaching you but they're morons
 
this is what happened to me recently

576172_4446295480376_1522018831_n.jpg


haters, ur gettin weak
 
XxpokemonmasterXx said:
Does that p90x work?
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It does work, I do it. But just like any workout routine, it only works if you're dedicated, you make the sacrifices, and you eat right. You can do the hardest workout on earth but if you're going to halfass it, just don't bother in the first place.
 
So I haven't been back to the gym in about 3 months, and for some godforsaken reason cannot find the motivation to go back. What are some good exercises I can do at home to keep in shape? I know there's the standard pushups, situps, etc, but I want to find a sort of routine that is more like a gym workout - without the gym :P

Is a dumbbell set worth buying? Those things cost like $40 minimum and I'm a poor college student xD

Watching the Olympics has really made me want to get into shape again... Like when I used to swim varsity in highschool - I was pretty in shape back then!

Also I have accepted that I will never have Scim's forearms xD
 
Omicron there isn't really a way around it. You're either going to have to pony up the dough for a weight set (and they are expensive), or pay for a gym membership. Doesn't your college have a wellness center? Most do...
 
Omicron said:
So I haven't been back to the gym in about 3 months, and for some godforsaken reason cannot find the motivation to go back.
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take a photo of yourself topless or semi naked where your physique looks its worst. Print out a few copies in a4 size and stick them around your house, on places like the fridge, this should be a good constant motivator.



I have a question, split routine vs full body? I currently hit the gym 3 times a week doing compound lifts, bench, squat, bent over row etc so i get a full body workout every time. but am thinking of switching to a split routine. Probably 4 day push/pull, i dont like the idea of a 5 day split as i think that working a muscle group once per week is too little. Will a 4 or 5 day split increase my size gains? (size is more important than strenght for me) im not short on time to hit the gym either, so time is not an issue here.
 
If you're looking for size, you definitely want to do a split. Since you have the time, increase your days at the gym to 6, with two days for each muscle group. For example: Day 1 = Legs, Day 2 = Arms/Abs/Lower back, Day 3 = Chest/Shoulders/Upper back, then repeat with the 7th day being a complete rest day. This gives you two and a half days for your muscle groups to rest between workouts, so you can go for ultra heavy lifts to maximize your growth.
 
i used to do a split routine and recently started a compound lift one and i have to say i much prefer the compounds one, feel like it gets the job done much better. its up to preference though
 
i much prefer split routines, when i was doing compound + aux i just felt like i was missing some key muscle groups out. although for primary bulking, most routines do tend to be compound routines afaik
 
popemobile said:
a good exercise would be to walk to the fucking gym and do a real workout
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Yeah. I kind of agree with that. Dont waste your money on the dumbbell set and get a gym membership.

Or instead of worrying about a stupid lifting routine just split up each body part and do 12-16+ sets and train until failure.
 
XxpokemonmasterXx said:
Alright thanks sorry I meant no disrespect I'm just new to exercising and I want to get big fast. I will definitely try those body exercizes, and I'm not against the gym I'll actually join soon. I am extremely underweight and have very very very high metabolism and also have no exercise equipment, i need specific help. Anyone have any recommendations? Also, I want a 6-pack, what's the best way to get one? Does that p90x work?
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What is your weight/height?

I would not be so hasty to put too much emphasis on "metabolism", people blaming their metabolism for being skinny is a lot like obese people saying they are "big boned" or have "fat genetics". I know a lot of people who are thin and say they have a really fast metabolism and they eat "loads" but they never put on weight. I used to be like this myself. the problem is these people are not really eating "loads", they eat when they are hungry and they stop when they feel full. If you want to gain weight you need to eat more, i would keep a food diary for a few days and then calculate your caloric intake, you might find it is much lower than you thought. As Waterbomb said if you want to gain weight you need to start eating MUCH MORE. Whilst 5000 calories may seem excessive at first something as simple as a 1000 caloric surplus should see you put on weight quickly.

You say you want to do p90x and get a six pack? p90x (im assuming this is something similar to insanity?) will not get you big muscles. In fact if you do p90x you may well end up with a six pack but considering you are already very underweight you will look like this
28gqdzt.jpg
Which is not a good look. big tits dont count if your fat and abs dont count if your skinny.

You are partially right in what you said about AK's post, her post is more aimed at people who want to exercise and get fitter and healthier and most of the exercises are bodyweight. If you want to gain some serious mass you need to start hitting the free weights. Also start eating more, stop eating for pleasure and start eating like its your job. I cannot stress how important diet is, i used to go to the gym and lift weights, i got stronger and put on a little muscle but that was all, then around 7 months ago at 130lbs i started getting my diet in order, i am now 170lbs at roughly the same bodyfat %. Getting bigger fast is possible but you NEED to start eating a lot more, your body needs that excess energy to build new tissue, hitting the weights is a necessary but insufficient condition for gaining muscle.
 
Yea ok fuck the dumbbells imma just go to the gym lol

That aside, how exactly should I adjust my diet to maximize my workout efforts? I mean, my current diet is rather... College-inclined lol

I can cook! Do I just add a lot of carbs / protein to my diet or what? I never really got into the whole diet thing back when I was workin out, though I know it's important.
 
Omicron said:
Yea ok fuck the dumbbells imma just go to the gym lol

That aside, how exactly should I adjust my diet to maximize my workout efforts? I mean, my current diet is rather... College-inclined lol

I can cook! Do I just add a lot of carbs / protein to my diet or what? I never really got into the whole diet thing back when I was workin out, though I know it's important.
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Venom said:
It doesn't have to be Trail Mix. You can eat chips. I'm talking about the type of chips you get at mexican restaurants, which are packed with calories. The ones you use for Nachos, to get a better understanding. If you seriously cannot gain a lot of weight like you say, then drastic measures like these are essential.

High calorie foods I can think of from my top;

Nesquik
Ramen Noodles
More Ramen Noodles
E-Z Mac and Cheese
Chef Boardees Pasta Version
Hamburger Helper (monster calories right here)
Those 2 for 99 cent strips filled with peanuts (eat 4+ and chug it down with a coke)
Cake Mix (you have to follow the directions of the back btw)
PEANUT BUTTER (I cannot stress this weight gaining item enough)
Cocoa Pebbles

There's just so many things you can do to gain weight. I think this is the easiest thing you can do when it comes to changing your body. It takes little effort, if any at all. "But it's all junk food?!" Yeah, it's still calories. Understand calories are calories. It doesn't matter if they come from a can of beer or a celery stick. You could start counting carbs as well but it won't matter if you're not counting calories. Calories > Carbs in whatever it is that you want to do with your body.


  • Consuming more calories than you burn = weight gain
  • Burning more calories than you consume = weight loss
  • Consuming and burning the same number of calories = weight maintenance

Don't feel good because you're eating a McDonalds salad and you put all the dressing on it. It's still calories. You might as well eat 2 Dollar Menu Hot N Spicy and actually enjoy your meal and not pretend to with the salad, because the amount of calories is still going to be the same.
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Eat more. Gain more.

The things I had listed for somebody else can be afforded for a college student, like Ramen Noodles and Mac and Cheese.
 
Alright, I'd figure I'd post this here, because it counts as physical fitness, and there is no swimming thread(unless there is idk).

I've been in a swimming team for four months, and all I've been mainly doing is front crawl and back strokes. I'm starting to do breast strokes and butterfly strokes. I've already been doing pretty well with the arm movement in butterfly, but I can't just get the kicking done correctly. Does anyone have any advice?
 
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