Fitness and Health

[Temojin]

Finally something many would connect to!

I'm here for a crash course to put of those extra 4-5kgs many of us put on due to laziness. It takes atleast a good 2 month's walk of around 6-8km every day to put them off.

Any shortcut which makes it vanish in like 2 weeks? I'm not afraid to walk more, I can't run 8km without panting and bursting my lungs since I'm a hopeless smoker.

Is there some solution? any hope? Or is the light at the end of the tunnel actually a train? ))))

Franz Kafka said, "Life is like a train running through a tunnel. You can look back yet you can't return". So far with pun

The crash course which makes one lose this much of weight in 2 weeks would make the individual weaker than ever so it needs patience and consistent work. Smoking is not an issue as you must have witnessed many army men who smoke continuously yet they have the stamina. The only issue is that they limit their smoking while on an exercise and then continue with it during their routine lives which too, are tougher than an average man's. I am talking about the soldiers.

I would ask you not to quite smoking but keep it at a lesser level and that would be easier for you as it is Ramadan and you must have decreased it. Always remember that in order to put fat off, one needs to sacrifice muscle too so the diet would change and protein intake will matter. Have you ever seen parading soldiers? When an ordinary individual like me takes a walk around the track, he usually walks as fast as he can without swinging the arms hard. From now on, swing your arms like you are doing a parade whenever you go for a walk. You will be amazed how quickly you will get into shape and lose fat. This is fore sure absurd and people would look at you in a certain way but don't even care. This is a tried and tested method and it works wonders. If you walk 6 kms, you will be able to complete 2 like this or may be lesser for the first few days but once your stamina builds up within a couple of weeks, you will do the same amount of distance with a new vigour and a calorie burning furnace inside you. Take more eggs/meat/poultry in your diet along with a lot of water.

[Temojin]

There is only one pahari in Lahore which is shimla pahari and that isn't worth hiking.

you have forgotten Lawrence Garden pahari and that is worth hiking if you know what I mean

[lofi_pk]

finally i can a get a serious piece of advice.
@temojin very nice effort.
i need some advice for my routine. i am an amature in this field ( 8 months) but a enthusiastic workout freak.im looking for bulked muscular physique. its better i post some of my pics for better defination so you may suggest me a good routine for each muscle group.
i think i may pm you the pics its better than becoming a laughing stock at this thread

[Temojin]

i do push ups in park........still cant do pull ups n just one chin up.about the support thing i saw that in a video but how to find support in a park,n pull up isnt possible at home without the handle that is required for it.....
but there is sumthing in park,i will try supportive pull ups with that

You can take a stool with you and place it under your feet. Don't worry about the absurdity as when I took heavy dumbells outside gym for a walk towards the railway crossing, people also stared at me as if I was crazy.

[Temojin]

finally i can a get a serious piece of advice.
@temojin very nice effort.
i need some advice for my routine. i am an amature in this field ( 8 months) but a enthusiastic workout freak.im looking for bulked muscular physique. its better i post some of my pics for better defination so you may suggest me a good routine for each muscle group.
i think i may pm you the pics its better than becoming a laughing stock at this thread

Thanks mate. You are from quetta so you have many real fit guys there too No one is a laughing stock when he is serious about transforming his physique without showing off. You can post your pictures here if you need to. By bulked physique, you mean a cut, lean physique like bodybuilders or a strong body like strongmen? I know people with 18 inch arms who can't press more than 75 kgs overhead and I know people with 16 1/2 inchers who can heave 100 kgs easily.

[wik_a]

you have forgotten Lawrence Garden pahari and that is worth hiking if you know what I mean

ahem lol... my bad.

[lofi_pk]

indeed there are many fit guys. but a very few for guiding or sharing valuable advice.
By bulked physique, i mean a cut, lean physique like bodybuilders. i am well acquainted with heavy weights. and have a reasonable weight lifting power.
i'll post my complete routine with pics.please guide me to go to the next level.

(my ups almost out i have a out of schedule loading shedding issue or would have posted it till now )

[bango]

Franz Kafka said, "Life is like a train running through a tunnel. You can look back yet you can't return". So far with pun

The crash course which makes one lose this much of weight in 2 weeks would make the individual weaker than ever so it needs patience and consistent work. Smoking is not an issue as you must have witnessed many army men who smoke continuously yet they have the stamina. The only issue is that they limit their smoking while on an exercise and then continue with it during their routine lives which too, are tougher than an average man's. I am talking about the soldiers.

I would ask you not to quite smoking but keep it at a lesser level and that would be easier for you as it is Ramadan and you must have decreased it. Always remember that in order to put fat off, one needs to sacrifice muscle too so the diet would change and protein intake will matter. Have you ever seen parading soldiers? When an ordinary individual like me takes a walk around the track, he usually walks as fast as he can without swinging the arms hard. From now on, swing your arms like you are doing a parade whenever you go for a walk. You will be amazed how quickly you will get into shape and lose fat. This is fore sure absurd and people would look at you in a certain way but don't even care. This is a tried and tested method and it works wonders. If you walk 6 kms, you will be able to complete 2 like this or may be lesser for the first few days but once your stamina builds up within a couple of weeks, you will do the same amount of distance with a new vigour and a calorie burning furnace inside you. Take more eggs/meat/poultry in your diet along with a lot of water.

Will be putting that to practice from tonight IA.

What's the best time to walk/jog? I usually take my last meal at 7pm and walk at 11-12. Is that OK? Or can it be improved?

[Temojin]

@Bango
Its alright yet you need to eat 1 banana 15-30 minutes before you take a walk. It is necessary. Well, the best time is early morning but it is not practical especially in this month.

[mohsin129]

Didn't you adhere to the plan I had given you for Ramadan including the maximum rep force technique? You had mentioned pain in your achilles tendon for which I had asked you to get to an orthopedic surgeon. Has it warded off itself?
For chest, you would need to paste your pictures here or tell me which part of your chest lacks in mass and definition. I am asking it because you must be familiar with the pectorals. For definition in arms, would you like that famous bicep pose to be good or do you need the three heads of your triceps to be in good shape too?
You should be doing core work because at one place your development whether it is fitness and stamina oriented or gain oriented, will halt. The best you can do it to get a sledge hammer and an old truck or tractor tire and hammer it with full force (keeping its recoil in mind). Go with the workout for full 10 minutes initially. Do as many reps as you can with good control while taking rest in between sets but should not get to an easier level at all.
Another gem of an exercise for you and all is to take a big pillowcase, fill sand inside it (Around 10-20 kgs depending upon strength levels) and hold it in front of you while the fingers of both hands are clasped. Hold it like this and start walking with a good straight posture. Keep on doing it for 10-15 minutes taking little rest in between. Do this and the sledgehammer exercise one day a week for the moment and then increase it to twice a week. Your strength and fitness levels will inshaAllah sore up. These will also help you overcome the weaknesses throughout the muscle groups of your body while you would be able to sprint faster, do more on bench and military presses and get definition for sure.

Sir i did ahere to it...and i am trying the max rep force technique...pls correct me... u ssaid that i was to do the negative motion of a rep slowly with control and then burst in the positive motion of a rep... is this right ? pls clarify ... or post a link where i could read about this technique... if it increases strength i wud really love it !

and yes sir the achilles pain has indeed warded off itself... i did lessen the jogs to alternate days...rather than everyday..and also trying to rest more...until the cramps get rid..and muscle gets repaired...

what im not loving about the routine these days is that we fast for 15 hrs...dont eat much...so the efforts at gym are not paying off that well...cause we dont get the fuel to build up (endurance or mass)...

for arms i think i want the tricep heads to shine... because my bicep is not at all where i lack...its the tricep that in my opinion is the least defined part of my body help !

and i do do core exercises .. pushups .. pullups(fav).. deadlifts etc... i can do 18 speed pullups ( the kind they do for world records...legs hanging straight down and take the chin above the bar)

and ill think about the other two workouts you suggested... actually been considering the sledge hammer thing for a while..might actually get the stuff... but i do occasionally use the punching bag... that is core too isnt it ?

as for the pic...well maybe sometime soon... but this pic is actually what i look like overall... THIS is what my chest is like at the moment... 4 pacs... and the arms are pretty similar... see the fat here n there ? esp at the lower chest... i wanna get rid of fat on arms too and have viens poppin out (reasonably, and for that lean effect they give)

here ya go... this is pretty much it...

[Temojin]

You should decrease your jogging days to 3 days a week. The repair time isn't much considering your routine at the gym and around the track. Strength and physique improves only if given sufficient amount of time. You need to work out with dembells more than barbel on your chest. Do you do dumbell flies? Most of us don't do them right. The best example of doing it right is Arnold's video where he does flies. You only need to use your pecs to stop dumbells from going down and while bringing them up, squeeze your pecs between your delts so before even those dumbells touching together, your pecs are squeezed so much that they hurt. Also while doing a dumbell fly movement, what we do is that unknowingly, we lift the dumbells in a straighter motion rather than the rounder movement that is needed for it.
Punching bag is the core work but it depends upon the force and technique you use. The pillowcase work is really good for whole body. When I was a teenager, I used to lift 50-60 kgs on my back and run fast for 60 yards. That made me jump really good. Also, we didn't have gas connection at home so whenever I used to get the cylinder filled, I used to carry it over my neck and traps and walk home which was around 15-20 minutes away from the shop. The purpose of stating this is to make you realize that you can make each and every movement during the day count for your fitness while keeping in mind that proper rest and restraint is needed to avoid any injuries. A real injury sets one really back.
You are right about the maximum forced reps. Don't for more than three in a set and the last set should be lighter with more repetitions. Don't count your reps. I know its quite impossible but try to be easy and go with the flow. You might have watched the videos of US navy SEAL unit. They just go with the flow.
I would assert once again that stretching is the most important thing in your routine. After Ramadan, I will get you to a program where you will get into another phase inshaAllah.

[Temojin]

@Mohsin. Please share your triceps and chest routine here.

[mohsin129]

You should decrease your jogging days to 3 days a week. The repair time isn't much considering your routine at the gym and around the track. Strength and physique improves only if given sufficient amount of time. You need to work out with dembells more than barbel on your chest. Do you do dumbell flies? Most of us don't do them right. The best example of doing it right is Arnold's video where he does flies. You only need to use your pecs to stop dumbells from going down and while bringing them up, squeeze your pecs between your delts so before even those dumbells touching together, your pecs are squeezed so much that they hurt. Also while doing a dumbell fly movement, what we do is that unknowingly, we lift the dumbells in a straighter motion rather than the rounder movement that is needed for it.
Punching bag is the core work but it depends upon the force and technique you use. The pillowcase work is really good for whole body. When I was a teenager, I used to lift 50-60 kgs on my back and run fast for 60 yards. That made me jump really good. Also, we didn't have gas connection at home so whenever I used to get the cylinder filled, I used to carry it over my neck and traps and walk home which was around 15-20 minutes away from the shop. The purpose of stating this is to make you realize that you can make each and every movement during the day count for your fitness while keeping in mind that proper rest and restraint is needed to avoid any injuries. A real injury sets one really back.
You are right about the maximum forced reps. Don't for more than three in a set and the last set should be lighter with more repetitions. Don't count your reps. I know its quite impossible but try to be easy and go with the flow. You might have watched the videos of US navy SEAL unit. They just go with the flow.
I would assert once again that stretching is the most important thing in your routine. After Ramadan, I will get you to a program where you will get into another phase inshaAllah.

ai ai sir...cardio reduced to 3 times a week ! and u're right u caught me i dont do dumbell flies...dont know why and dont do any dumbell exercises for chest... maybe that is what i am lacking....

i do flat and incline bench presses...chest flyes machine(sitting)...another chest machine..( kinda like flat bench press...sitting)

and that the dilemma im having... too much less repair time... im gonna go get me some whey(so expensive considering apni jaib se haha ) most probably today and most prolly ON gold whey... ( any cheaper alternatives or sources or guidance here will be highly appreciated)

also pls tell me some good protien foods too...from our foods that we have avail and eat...that wud be swell !...

and yes i got the dumbell flyes proper technique...and InshAllah will incorporate this into my routine...

and i do make it a habbit to stretch before workouts thouroghly (though ppl at the gym look at me as if im an idiot )

and you and me at that...targeting all work the whole day as workouts... i also love doing heavy lifting around the house... flour bags...rice bags etc... furniture n stuff

[mohsin129]

Tricep

Diamond pushups 3 sets of max reps ( sometimes this and other times replaced by tricep pull downs )

Close grip bench press 3 sets (12 reps)

tricep kickbacks 3 sets (12-15 reps)

overhead extensions 3 sets

a tricep dips kind of machine 3 set (12 reps)

i find skull crushers too hard after all this...maybe i shud do them first ? if theyre important..

i know u might bash me about this routine... is it too much ? :S

^^^ the reps are ofc in each set...and NOT in that particular order...

as for chest i have mentioned above...

if u cud design me a better plan for each body part .. id love you for that

P.S these are my own incorporated plans...dont use the coach's services at the gym ( he only like to bulk ppl up like crazy ...) feeding them something he calls MASSGOOLINE ( ) plus a table spoon of whey .... lmao masgooline is just pissay huwe channay plus some condensed milk)

waisay what do u call channay (those balck chilkay walay) is english ? (just pulses ? but thats general)

[bbasir]

@Temojin
sir I m 105kg currently n my height is 6 xactly. i have been working out since 1 and a half month first it was 119kgs but now it is like 105kg. i have quited roti , chawal . m totaly on boil food n regularly goes to gym for fitness . Problem now m facing is tht now my weight is struck on 105kg n like since when ramzan has begun it didnt went down ..........my upper belly is reducing but lower belly is the same .....kindly tell me sum additional tips n exercise to achive my goal

[JanMP]

Temojin
i have to loose weight and i want to reduce lower belly so any suggestiion?

[Temojin]

Tricep

Diamond pushups 3 sets of max reps ( sometimes this and other times replaced by tricep pull downs )

Close grip bench press 3 sets (12 reps)

tricep kickbacks 3 sets (12-15 reps)

overhead extensions 3 sets

a tricep dips kind of machine 3 set (12 reps)

i find skull crushers too hard after all this...maybe i shud do them first ? if theyre important..

i know u might bash me about this routine... is it too much ? :S

^^^ the reps are ofc in each set...and NOT in that particular order...

as for chest i have mentioned above...

if u cud design me a better plan for each body part .. id love you for that

P.S these are my own incorporated plans...dont use the coach's services at the gym ( he only like to bulk ppl up like crazy ...) feeding them something he calls MASSGOOLINE ( ) plus a table spoon of whey .... lmao masgooline is just pissay huwe channay plus some condensed milk)

waisay what do u call channay (those balck chilkay walay) is english ? (just pulses ? but thats general)

Bhai 2-3 set meri taraf se bhi laga lia kero This routine only gives me one thought i.e you are not pushing it to the limit. You are not challenging your muscles through heavy weight. Now look at the scenario here. Your speed work is the fast chins, push ups, sprints and the time you spend upon your punching bag so training heavy wouldn't effect your speed at all but the ability of your fast recovery.

Close gripped bench press is the staple of all triceps exercises. Go for the heaviest of them, 2 warm up sets in which you will blast the weight in the second set with so much speed that you will have problem in keeping yourself from banging the weight in the ceiling. It should get progressively heavier in the 3rd set (the start of workings sets) and really heavy in the 5th. Try to do them one week at a flat bench the the other at a declined one. Remember, no more than 3 blasting reps. You might find it hard to really push it hard in the 5th set but try to.
Barbell triceps extensions or skill crushers ranging from 5-8 reps with heavy weight 3 sets.
Supinated triceps extensions or kickbacks 5 sets ranging from 6-8 reps.
One set of lying dumbell extensions in a dumbell kickback fashion. They should be with a slightly lighter weight and go for as many reps as you can without even counting them but they must be in range of around 35-50 with a lot of speed. This is for 2-3 weeks and then it will change. You didn't share your chest routine.
I strongly suspect that massgooline might contain powdered anapolan, dianabol or anabol inside it as there is no use of giving one tablespoon of whey with bengal grams or chickpeas.
Always be honest about the weight you can push with good form with a slight cheating towards the end sets once in a while.

[Temojin]

Temojin
i have to loose weight and i want to reduce lower belly so any suggestiion?

Can you please share details about your body type, your family orientation towards weight gain or loss, your weight, height and your activity levels along with your diet.

[Temojin]

@Temojin
sir I m 105kg currently n my height is 6 xactly. i have been working out since 1 and a half month first it was 119kgs but now it is like 105kg. i have quited roti , chawal . m totaly on boil food n regularly goes to gym for fitness . Problem now m facing is tht now my weight is struck on 105kg n like since when ramzan has begun it didnt went down ..........my upper belly is reducing but lower belly is the same .....kindly tell me sum additional tips n exercise to achive my goal

How much water are you taking? See the first phase while losing weight or fat is always easier as the easier fat goes away without much rut. Additionally, the amount of weight you lose mostly comprises of the water weight you have. Don't take it wrong here comparing it to the amount you water you take in. As far as I think, your body has started to starve now as you have not been taking good nutrients since the beginning of your workouts and in Ramadan, your intake has noticeably reduced again.
Can you please share your routine at gym along with the number of days you visit it? You might also be losing your muscles faster than fat as it is always the case while reducing weight. Upper belly is the easiest to go away but lower belly has the most stubborn of fats and it has been embedded into our genes because in days while most of us depended upon hunting or scarce crops, Allah had incorporated this system of fat storage into us so if many days went without food or with scarce food supply, we could survive by using that stubborn fat so don't worry about it. It will also go away but with persistent work.

[Temojin]

For those who think weightlifters don't look good. The weightlifters who look bulkier than a truck are the ones who are super heavyweights or in the heavyweight class just tipping under the super class. They too have tons of muscle under that fat. This guy in the picture has more functional physique than any bodybuilder along with a lot lot more strength than one.