Gym adivce - +5 rep

I've recently started the gym - I go everyday after the school i'm doing cardio and strength work outs. I'm burning like 400+ cals every time I'm there.

When I'm finish at the gym, is it important for me to eat straight away?

I also have my own dumbbells which i use at home after, when I'm done at the gym. (I can't believe I'm saying this i sound weak) i'm using 2.5kg on each dumbbell - How long do you think it will be before i see a significant difference? (Providing I'm using them all the time) How long should i be using them? Per session/everyday w.e

i'm not sure about the whole eating thing, but as long as you keep yourself hydrated throughout and eat more carbs and that it shouldn't really matter when you eat after..

& with the whole dumbell thing, you should vary how long you use them, so like do it for a bit and gradually increase how long you use them until you can get on to a bigger weight.

If your looking to actually put on bulk I suggest eating a post-workout meal 1 hour before going to the gym which should be packed with protein.

Also don't eat straight after your workout, you need to stretch down then half an hour after your workout you should eat.

Also when your lifting weights. if 2.5 is the heaviest you can lift, do 10 reps. If you find it easy then the weight isn't heavy enough so go just a bit heaver and do 8 reps. do 3 sets off 8 on one arm and then again on the other. Once both your arms both cant lift anymore, then I suggest at then end of your session you do 10 minutes cardio. This wont happen over night but if you eat the right stuff like the saying goes: You are what you eat. Then id say maybe 2/3 weeks you should be able to see some significant difference.

Your session should be the maximum of just one hour. And don't do the same thing everyday, mix it up by keeping your body guessing. Like one day you focus on arms the next on legs, then back then shoulders etc...

If you want more information I suggest going to http://www.menshealth.co.uk/

It will give you a wide range of everything and anything. From nutrition to muscle building. Just remember you have to push yourself, no pain = no gain.

I go to the gym myself so I saw this thread and thought "oooo I know this!" lol

Anyway I hope this helps :D

I dont suggest menshealth, i suggest a bodybuilding forum such as UKM

Anyway, do NOT train every day. Unless you really need to lose body fat, then cardio is ok each day, ONLY CARDIO.

Muscles need to recover, or you wont see ANY differences at all, because you'll be overtraining.

I suggest, since your just starting, doing something like a 3 day split. Doing weights only 3/4 tiems a week.

Also, make sure you're working all your body and not just, say biceps. So make a training program.

For example:

Monday; Biceps, chest
Tuesday; Rest
Thursday; tricepts, abs
Friday rest
saturday; legs/back
sunday; rest/cardio

Also diet is very important. you should be trying to get some good quality protein down you post workout.

Don't workout everyday, it sounds like you are over training.

Lets just quickly scrutinize what has been said above:

He means a pre workout meal one hour before, not post.

Menshealth sucks lol..

Yes, do keep your workout to max 1 hour.

No, don't do one or two body parts each workout, you are a beginner, why do people always suggest all this monday: 2 body parts, tues: 2 body parts etc. You don't need to 'keep your body guessing' until you hit a plateau, in which case you can do forced negatives, drop sets, go really really high weight or really low etc.

Get a decent FULL BODY workout, and do it Monday, Wednesday and Friday. Eat a meal with a decent amount of protein and carbs before your workout and drink protein powder + a simple carb immediately post workout. Then an hour later get in another meal.

Just keep drinking water throughout your time at the gym so you remain hydrated. I don't think you need to eat straight after you finish just eat as normal but i'd eat things with less carbs in them so that when you do burn things through excersize you're burning fat and not the carbs you've consumed.

Quote:

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Originally Posted by Kronics

If your looking to actually put on bulk I suggest eating a post-workout meal 1 hour before going to the gym which should be packed with protein.

Also don't eat straight after your workout, you need to stretch down then half an hour after your workout you should eat.

Also when your lifting weights. if 2.5 is the heaviest you can lift, do 10 reps. If you find it easy then the weight isn't heavy enough so go just a bit heaver and do 8 reps. do 3 sets off 8 on one arm and then again on the other. Once both your arms both cant lift anymore, then I suggest at then end of your session you do 10 minutes cardio. This wont happen over night but if you eat the right stuff like the saying goes: You are what you eat. Then id say maybe 2/3 weeks you should be able to see some significant difference.

Your session should be the maximum of just one hour. And don't do the same thing everyday, mix it up by keeping your body guessing. Like one day you focus on arms the next on legs, then back then shoulders etc...

If you want more information I suggest going to http://www.menshealth.co.uk/

It will give you a wide range of everything and anything. From nutrition to muscle building. Just remember you have to push yourself, no pain = no gain.

I go to the gym myself so I saw this thread and thought "oooo I know this!" lol

Anyway I hope this helps :D

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Quote:

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Originally Posted by Smits

I dont suggest menshealth, i suggest a bodybuilding forum such as UKM

Anyway, do NOT train every day. Unless you really need to lose body fat, then cardio is ok each day, ONLY CARDIO.

Muscles need to recover, or you wont see ANY differences at all, because you'll be overtraining.

I suggest, since your just starting, doing something like a 3 day split. Doing weights only 3/4 tiems a week.

Also, make sure you're working all your body and not just, say biceps. So make a training program.

For example:

Monday; Biceps, chest
Tuesday; Rest
Thursday; tricepts, abs
Friday rest
saturday; legs/back
sunday; rest/cardio

Also diet is very important. you should be trying to get some good quality protein down you post workout.

---

Quote:

---

Originally Posted by Wig44.

Don't workout everyday, it sounds like you are over training.

Lets just quickly scrutinize what has been said above:

He means a pre workout meal one hour before, not post.

Menshealth sucks lol..

Yes, do keep your workout to max 1 hour.

No, don't do one or two body parts each workout, you are a beginner, why do people always suggest all this monday: 2 body parts, tues: 2 body parts etc. You don't need to 'keep your body guessing' until you hit a plateau, in which case you can do forced negatives, drop sets, go really really high weight or really low etc.

Get a decent FULL BODY workout, and do it Monday, Wednesday and Friday. Eat a meal with a decent amount of protein and carbs before your workout and drink protein powder + a simple carb immediately post workout. Then an hour later get in another meal.

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Quote:

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Originally Posted by Leaahh.

Just keep drinking water throughout your time at the gym so you remain hydrated. I don't think you need to eat straight after you finish just eat as normal but i'd eat things with less carbs in them so that when you do burn things through excersize you're burning fat and not the carbs you've consumed.

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Some very good tips and advice that i knew none of before thanks guys. I thought it would be ok to work out everyday. :O

May I suggest you use lots of compund pushing and pulling exercises?

Pushups, pullups, chinups, squats, deadlifts, bench press with overhead press to prevent muscle imbalances, crunches, could stick in glute ham raises.

You can tell I like stronglifts lol.

Quote:

---

Originally Posted by Wig44.

Don't workout everyday, it sounds like you are over training.

Lets just quickly scrutinize what has been said above:

He means a pre workout meal one hour before, not post.

Menshealth sucks lol..

Yes, do keep your workout to max 1 hour.

No, don't do one or two body parts each workout, you are a beginner, why do people always suggest all this monday: 2 body parts, tues: 2 body parts etc. You don't need to 'keep your body guessing' until you hit a plateau, in which case you can do forced negatives, drop sets, go really really high weight or really low etc.

Get a decent FULL BODY workout, and do it Monday, Wednesday and Friday. Eat a meal with a decent amount of protein and carbs before your workout and drink protein powder + a simple carb immediately post workout. Then an hour later get in another meal.

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The reason is that muscles need to recover and therefore working different muscle grouops at different times, allows for this. its got nothing to do with shocking the system. I mean i really don't think the body is shocked if the legs are worked and not the arms.

Quote:

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Originally Posted by Smits

The reason is that muscles need to recover and therefore working different muscle grouops at different times, allows for this. its got nothing to do with shocking the system. I mean i really don't think the body is shocked if the legs are worked and not the arms.

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Uhh, you are the one who talked about shocking the system, I said I thought that was a load of rubbish. And I know muscles need time to repair, but working each muscle group once per week is ******ed until you reach the more advanced stages of bodybuilding.

A linear progression program ONLY works for beginners, if you decide no to do it you CAN'T go back and od it when intermediate/advanced. A linear progression program like stronglifts 5x5 is king for adding strength, and great at adding mass. You should build a solid core of strength and size before trailing off into training just for sarcoplasmic hypertrophy (bodybuilders), which is literally just more fluid retained in your muscles.

If you aren't commited enough to squat 3x a week then I'd just suggest any full body 3x/week routine.

Splits are not for beginners.
Full body workouts are for beginners.
Beginners will make good gains really on any decent workout, but splits or training a muscle group once every 7 days is NOT for beginners, you will have sub par results.