Fitness and Health

[bango]

Temojin - Buddy remember in 10th grade we were told that bicycle : walking have energy/work output of 1:1. So if I cycle around for 5 kilometers, will it be the same as walking 5 kilometers?

[bbasir]

@Temojin bro i think u r rite because first my routine was to have fruits in breakfast n thn i was on water whole day till evening whn i use to have dinner (boil diet) ........nowadays my routine is tht after iftary about 1.5 hour later i go to gym ......n yes i only drink about 4 glass of water whole day ................i go 5 days a week to gym .......plz tell me whch exercise to focus for lower belly because its looking very ugly

[mohsin129]

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.

Sir actually i do push it to the limit...my goal is definition not mass thats why the comparitively low weight..like 2 days back did close grip bench with 12.5 kg on EACH side...for 22 reps per set....

but yeah ur right i guess my body right now is tuned for more ENDURANCE rather than sheer strength...is that bad ? because i go for max reps without keeping an actual count mostly...

so thats 5 sets of close grip benchpress in that fashion...plus 5 sets of kickbacks...then 3 sets of skull crushers..and then 2 speedsets of lying tricep extensions... is this right ? this is gonna be it for me with triceps..

and like i said i do Push myself to the limit...endurance wise...that is MOST REPS with a certain weight (which keeps increasing each time a little)...

and yeah i also suspect that about massgooline...lol so its a NO NO right ?

and pls reply to the Pm...i need guidance for tommorows bicep workout...

[Temojin]

Temojin - Buddy remember in 10th grade we were told that bicycle : walking have energy/work output of 1:1. So if I cycle around for 5 kilometers, will it be the same as walking 5 kilometers?

I am afraid its not like that. The kind of hard work one needs while having a brisk walk and specially the way I had mentioned it to be, can only be achieved while cycling like a pro.

[Temojin]

@Temojin bro i think u r rite because first my routine was to have fruits in breakfast n thn i was on water whole day till evening whn i use to have dinner (boil diet) ........nowadays my routine is tht after iftary about 1.5 hour later i go to gym ......n yes i only drink about 4 glass of water whole day ................i go 5 days a week to gym .......plz tell me whch exercise to focus for lower belly because its looking very ugly

Please share what you do at the gym and how do you divide your days for going to gym? Lower belly will stay there till the last as it is the most stubborn part of your fat. If you share your routine with me, it might help a bit more.

[mohsin129]

bhai jaan app hamse naraaz hain ? no replies....

[Temojin]

@Mohsin, I will reply the pm, no worries. Doing higher reps with lower weight are not essential for definition. They just bring a little conditioning. If you are capable to do 15 reps with say, 30 kgs and if you are capable to do heavyweight reps which would be say, 3 explosive reps at 90kg, you would be able to do those 15 reps with more speed at 40-50 kgs.
I have already told you that the part of endurance is already done by your bodyweight movements and sprinting/jogging/bag work. The weight you have described is like 25 kgs along with bar (10-15 kg) and going for 22 reps while that amount of calories can be burnt if you do 5 reps of them with 85-90kg, well about that amount. If you do 5 sets of a circuit that I would describe later on, you would be finding your lungs afterwards.

[awais.9]

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[mohsin129]

ah i see... i get your point... so i shall go heavy now onwards in the gym...

tommorow is my biceps day...can you pls gimme a routine for them? or shud i do both biceps and triceps on one day (not really in favour of it :/)

also got the pm and understood it...no worries... if u cud just reply to the above question i wud be set for 2 days...tommorow bicep..day after that tricep...( which u have already given...

[awais.9]

n when will my belly start to reduce?i dont like it.......

n i guess now i will be joining martial arts as soon as they set their timing which is easy for me,so i'll b continuing my same routine even then?

[Temojin]

What I would prefer is to do arms at one day and the arm day would be my least favourite day.
Biceps. Hmm Share your earlier routine.

[Temojin]

n when will my belly start to reduce?i dont like it.......

As told you mate, your body needs to get used to working out first and during Ramadan, it is hard so you will need to keep on working out during Ramadan and a few weeks after that to get a foundation and then you will feel the difference. The difference between me and other trainers is that I never go for a miracle promise or solution. Persistence and hard work are the key and you are on it as far as I know.

[awais.9]

n i guess now i will be joining martial arts as soon as they set their timing which is easy for me,so i'll b continuing my same routine even then?

yea em working on it regularly,also started off with dumbbells of 3kg 2exercises with 3 sets in each,total 6 sets n carrying around of water bottle of 13kg
n btw i have started jogging on trend mill instead of going to park,is that ok?
i cover 2km with it,with jogging n walking......n jogging at a speed of 9 for 2min then walk n so on,until my legs get tired then jog at this speed for 1 min until 2km distance is achieved.....this treadmill routine on daily basis....

[Temojin]

You are going good mate. When you start with that martial arts club, it is going to be a totally different plan for you as the instructor over there would introduce you to a new league of exercise, however, I will always be there for any advice you need as I have had my fare share in it too. Do get me the house of ninja that club represents and if they don't know the name of the house, they aren't ninjas As far as I remember, many gojuryu and bandu people had renamed themselves as ninjas too (in Pakistan) but both of these are very good styles and go hand in hand with day to day necessities of fitness and health.

[awais.9]

check ur pm

[awais.9]

@Temojin:
u told once about getting a pilow case filled with sand 10kg,i bring water from filter plant in large bottles,today i weighed one of them filled with water it weighted 13kg,n other was near to half filled that weighted 16kg,so how about if i do the same exercise with them?n how much to walk with them?

n btw as i dont like milk so i take mango shake,but mango season is ending so em thinking to start with banana shake or any other,in which i wont get taste of milk ?
n if banana shake is ok,then can u tell me the recipe to get output of 3-4glasses?means how much glasses of milk,how many bananas n how many tea spoons of sugar?

[Temojin]

I wouldn't advise sugar in banana shake again but it is up to your taste. Doing that exercise with water bottles is even better than pillowcase because water makes movement and it is hard to handle. The only advantage with pillowcases is that you can drop them if you get really tired and with water bottles you will not get to the limit but something is better than nothing.

[Temojin]

The link that you have given me makes me believe that it is some karate style people who have incorporated some techniques of ninjutsu along with some of its weapons and formed a ninja club but anyway, it is not a bad choice at all. when you go there, you can provide us with photos of training and the facility too. Thus, the others might get interested in combat training too

EDIT: Now I see that he is a student of Farhat Shah who was a bandu karate player and then claimed to be a ninja afterwards But go on with it as Bandu is a very tough style if taught and learnt properly.

[awais.9]

this is what i got from their site about the instructor:
Chief instructor Mr. Irfan Bhatti born at Rawalpindi in 21^st oct 1968. Got his early education from the same city. Shefter Lahore for higher education in 1985 and also started learning ninjutsu from G.M. Farhat Shah. Because of his training with dedication and emthusism, G.M permited him to start giving training to individuals and groups in 1990 even at the level of green Belt. Hosted and per organized and particepated in regional, provisional, national and international competitions. In 1993 he hosted 2^nd national ninja championship where he is awarded the degree of Black Belt 1^st dan. In 2004 he has been elected the chairman Pakistan Park Fed. In 2007 he is awared the degree of ABCDE and he is also the representative of ABCDE .
Currently he hold the chair of vice President Asain Park Federation. He is also the head for the south of Asia.
Training
Ninjutsu For Adults
We teach the trad….
Ninjutsu for children…
Pankration…..
Capital Judo Club.
Capital Gymnastic Club.

[awais.9]

I wouldn't advise sugar in banana shake again but it is up to your taste. Doing that exercise with water bottles is even better than pillowcase because water makes movement and it is hard to handle. The only advantage with pillowcases is that you can drop them if you get really tired and with water bottles you will not get to the limit but something is better than nothing.

i use 5 tea spoon of sugar in mango shake to get the taste.......(in 3-4 glasses of shake)
how will i do without it in banana shake....