The Gymnasium thread: A guide

[prateek2210]

Re: The Gymnasium thread: A guide

Thought of showing off, since no one is active, U guess gymming is seasonal here

[tpsan]

Re: The Gymnasium thread: A guide

Hi,
In the same boat as you.Been on Keto for a while and have lost some stubborn belly fat.Planning to get off keto next week and get back on regul;at diet.
Let me know how you are coping post keto.
Lots on info on net to get on keto not much on how to get off.

Has anybody followed ketogenic diet? Once we have followed it and lost a good amount of fat, how do we come out of it and maintain the same body composition as we can't follow keto lifelong? I understand that we still need to eat healthy food but do we need to change our diet drastically to maintain that body composition?

[prateek2210]

Re: The Gymnasium thread: A guide


Link : https://www.facebook.com/healthkart/...type=3&theater

To know more about my transformation : Bulk to Hulk : The Transformation | Healthkart Connect

[k.sagar]

Re: The Gymnasium thread: A guide

I am following a clean diet with whey and casin protien from last 1 and half month.
Earlier my bady fat was 24.4% and now its 20% but the belly fat is there as it was before.
Is using fat burner good for health?
My ht is 5.11 and wt 75kgs.

[SparKot]

Re: The Gymnasium thread: A guide

Tell if there is any vegan body builder on here

https://www.youtube.com/channel/UC_A7bVSw-b_dgWHYnfA-3tw/videos

[prateek2210]

Re: The Gymnasium thread: A guide

I am following a clean diet with whey and casin protien from last 1 and half month.
Earlier my bady fat was 24.4% and now its 20% but the belly fat is there as it was before.
Is using fat burner good for health?
My ht is 5.11 and wt 75kgs.

Personally I have used fat burners, didnt work out. Best option is to start running, running as in high sprint and not jogging.
As per your height your weight is ok

[k.sagar]

Re: The Gymnasium thread: A guide

Personally I have used fat burners, didnt work out. Best option is to start running, running as in high sprint and not jogging.
As per your height your weight is ok

Theoretically my weight is in proportion with height but my entire body fat is saturated at lower belly (beer belly).

[dnewguy]

Re: The Gymnasium thread: A guide

Theoretically my weight is in proportion with height but my entire body fat is saturated at lower belly (beer belly).

That is the way a human male body stores fat my friend Or android fat deposition or like an 'Apple' - above the waist.

My cousins have used fat burners in the past with good results. Although i asked them not to and would advise you also to refrain from using shortcuts when it comes to your health. Reason is simple - Any adverse effect is just not worth it.

On a different note losing fat shouldn't be that hard
All you got to do is burn more calories than you consume.


Cheers.

[srinath2494]

Re: The Gymnasium thread: A guide

Took a long break from xbhp and all other social media. I graduated from college and got a job in my own city.

I'm finding it really difficult to commute in jam packed city traffic with backpack on my shoulders. I ride a suzuki gixxer 155 daily for 30 km.

It affects my posture and causes pain on neck, shoulders, upper back and wrists. Without backpacks it's so relaxing. Wearing a jacket only increases the load on my upper body. I get stiff neck when I work with computers for long hours.

Please suggest some ways to strengthen my shoulders, neck and back so that I can carry my backpack without strain. It's pretty heavy.

I even went to the extent of getting a scooter to be more practical and place my bag on footboard/ underseat.

I don't want to lose out on the fun/ benefits of a motorcycle by getting a scooter or a car. I've been taking taxis for sometime now and it's not economical for daily use. Feels bad to see my bike parked at home.

I do not go to gym and would prefer bodyweight exercises at home. It would be really nice if it addresses my problems.

[madhav766]

Re: The Gymnasium thread: A guide

Took a long break from xbhp and all other social media. I graduated from college and got a job in my own city.

I'm finding it really difficult to commute in jam packed city traffic with backpack on my shoulders. I ride a suzuki gixxer 155 daily for 30 km.

It affects my posture and causes pain on neck, shoulders, upper back and wrists. Without backpacks it's so relaxing. Wearing a jacket only increases the load on my upper body. I get stiff neck when I work with computers for long hours.

Please suggest some ways to strengthen my shoulders, neck and back so that I can carry my backpack without strain. It's pretty heavy.

I even went to the extent of getting a scooter to be more practical and place my bag on footboard/ underseat.

I don't want to lose out on the fun/ benefits of a motorcycle by getting a scooter or a car. I've been taking taxis for sometime now and it's not economical for daily use. Feels bad to see my bike parked at home.

I do not go to gym and would prefer bodyweight exercises at home. It would be really nice if it addresses my problems.

When it comes to fitness, you can't take a short cut. Especially when you're riding a bike, overall fitness is a must. You can get this in many ways. Best way is to jog everyday for an hour or so. Improves overall fitness and your body wont take a beating like it does right now. You can also hit the gym, and since you prefer only body weight exercises at home, I'll suggest basic exercises for you to build a routine from:

1. Squats and lunges - focuses mostly on core and legs.
2. Plank and/or push up - a full body strength test, great for core, chest and shoulder strength.
3. Pull ups/chin ups and dips - full upper body workout.
4. Dead lifts - they will need a small investment in the form of weights, supports and a couple of weightlifting bars, but I can't suggest a better exercise for full body strength than dead lifts. Done right, you can easily pull these off. Just remember never to over do these - count wise or weight wise.

There are multitudes of variations of the above mentioned basic exercises. Do these variations any three days of the week(any 5 different exercises per day, a total of 15 different exercises over three days). Do [3 sets * 10 counts] of each exercise with proper form and technique(all easily available on the internet). Ensure you workout for no longer than one hour each day. If your exercise routine doesn't amount up to 50 minutes to an hour, fill the remaining time with a cardio workout(jog, run, climb steps, etc).

All the best!

[srinath2494]

Re: The Gymnasium thread: A guide

When it comes to fitness, you can't take a short cut. Especially when you're riding a bike, overall fitness is a must. You can get this in many ways. Best way is to jog everyday for an hour or so. Improves overall fitness and your body wont take a beating like it does right now. You can also hit the gym, and since you prefer only body weight exercises at home, I'll suggest basic exercises for you to build a routine from:

1. Squats and lunges - focuses mostly on core and legs.
2. Plank and/or push up - a full body strength test, great for core, chest and shoulder strength.
3. Pull ups/chin ups and dips - full upper body workout.
4. Dead lifts - they will need a small investment in the form of weights, supports and a couple of weightlifting bars, but I can't suggest a better exercise for full body strength than dead lifts. Done right, you can easily pull these off. Just remember never to over do these - count wise or weight wise.

There are multitudes of variations of the above mentioned basic exercises. Do these variations any three days of the week(any 5 different exercises per day, a total of 15 different exercises over three days). Do [3 sets * 10 counts] of each exercise with proper form and technique(all easily available on the internet). Ensure you workout for no longer than one hour each day. If your exercise routine doesn't amount up to 50 minutes to an hour, fill the remaining time with a cardio workout(jog, run, climb steps, etc).

All the best!

Oops forgot to update. I'm already working out at the nearest gym. Thanks.

[siddhant]

Re: The Gymnasium thread: A guide

Oops forgot to update. I'm already working out at the nearest gym. Thanks.

Posture problems are very common among people with desk jobs. Until recently, even I had a bad posture while working at the computer. I have a good posture now and don't feel any kind of stiffness in my back or hips.

Make sure you have the correct walking, sitting and standing posture. Be conscious about your posture. With practice, you should develop a habit in a few months.


In addition to the exercises you do at the gym (I'm guessing weight training and cardio mostly), you should also do some basic quad stretches, glute bridges and lower back stretching exercises (2-3 times a week) to counteract the effect of sitting long hours at a desk.

[SparKot]

Re: The Gymnasium thread: A guide

Any Vegan muscle gainers here?

[hss]

Re: The Gymnasium thread: A guide

My new gym doesn't have a squat rack - only a smith machine. Recently I came to know about doing squats without a squat rack where we lift the weight on our shoulders using incline bench press. Has anyone tried this? I tried looking for videos but couldn't find any.

[vivek.n]

Re: The Gymnasium thread: A guide

My new gym doesn't have a squat rack - only a smith machine. Recently I came to know about doing squats without a squat rack where we lift the weight on our shoulders using incline bench press. Has anyone tried this? I tried looking for videos but couldn't find any.

Even Our gym doesn't have Squat Rack and I am doing this for a year now. Only disadvantage with using Bench Press as Squat Rack is that your knees goes wide and the range of motion is less because of that. We can solve it by walking away from the Bench, doing this your Rep count reduces and since you have to walk more than 3 Steps you loose most of the energy on carrying the Heavy weights out from the table.
The worst thing is if you have a longer foot rest on the bench then you have to balance the whole weight on one leg which is very dangerous. The other thing is to Rack it back you have to drop it down or walk reverse.
So Find your Feasible weight with which you can walk and do the squat and try it...