72 replies to this topic

[Trader]

regular gym users and fitness fanatics, lets share some info on helping each other to reach health, fitness or appeareance goals.

[Trader]

For a well defined chest, supersets combined with dropsets and some push ups can be very effective.
Alternate by going heavy one week with low reps and light the other week with high reps.

[tomibraniste]

i try supersets and they are very good

[Trader]

tomibraniste, on 07 April 2011 - 08:02 AM, said:

i try supersets and they are very good

they are good for increasing intensity, they save time and yu burn a lot of fat. Aslo good for increasing muscle mass. I try to reduce the rest time between sets...week 1 = 30secs, week 2 = 15 sec, week 3 = no rest and then week 4 = 2 mins rest and week 4 is aslo a going heavy week with low reps 5-8 reps.

Another good technique is Giant-sets.

[herlinoah]

The exercise is the best way to maintain body fitness and health,you have to start going morning walk,eating more fruits and vegetables, doing yoga regularly, they have to maintain our blood pressure, drink a plenty of water everyday.

[seanhatfield]

I think the regular exercise and Yoga are the best for both and for a well-defined chest, combined with drop sets and supersets of push-ups can be very effective. Others go a week with heavy short series and the light of the second week of senior representatives.

[Trader]

Supersetting back and chest today....awesome but hard work...burning those extra fat ready for summer.

[Trader]

Weighted dips is an awesome exercise for tricep...add more weights when yu can do 8+ reps....

Recipe for big tricep!!!!!

[AFRIKANCHILD]

I do The Firm workout-It includes both cardio and toning with weights!

[Chris Tucked Easy T]

[AFRIKANCHILD]

Am just going to walk today.  My triceps are killing after yesterdays session!

[Trader]

AFRIKANCHILD, on 23 June 2011 - 02:24 PM, said:

Am just going to walk today.  My triceps are killing after yesterdays session!

alternating hard days and easy days...good for muscle gain and toning.

I just had a hard tricep and forearm day today...so will take it easy tomorrow...just a light back workout.

[AFRIKANCHILD]

Am going all out today on weights today!

Need to increase them to challenge myself even more!

Cant seem to get rid of my belly though!

[Trader]

AFRIKANCHILD, on 29 June 2011 - 07:23 AM, said:

Am going all out today on weights today!

Need to increase them to challenge myself even more!

Cant seem to get rid of my belly though!

How long have yu been training?, are yu a man or woman?


i can give yu tips if i know the above answers

[AFRIKANCHILD]

Trader, on 29 June 2011 - 01:27 PM, said:

How long have yu been training?, are yu a man or woman?


i can give yu tips if i know the above answers

Am a woman and just started doing both cardio/weights.

Was doing Loads of walking prior, but decided to incorporate weights to tighten up.

Been training  for 2 months.  My triceps and biceps/shoulders are shaping up but cant seem to get rid of the belly fat fast enough, maybe its going to be last to go, i dont know.

My diet has been clean so far.

[Chuckels]

What are the thoughts on taking regular breaks from a training regime to rest the body?

[Chris Tucked Easy T]

[Trader]

AFRIKANCHILD, on 29 June 2011 - 02:59 PM, said:

Am a woman and just started doing both cardio/weights.

Was doing Loads of walking prior, but decided to incorporate weights to tighten up.

Been training  for 2 months.  My triceps and biceps/shoulders are shaping up but cant seem to get rid of the belly fat fast enough, maybe its going to be last to go, i dont know.

My diet has been clean so far.

Weight loss starts in the kitchen, not the gym. Have you tried to eat small but often...eating 5-6 smalls meals a days to increase your metabolism. This is another effective way to shade some fat. If yu notice that you still eat a lot in one meal, try to drink a pint of water before your meal and another pint after...yu will notice that you reduce the amount of food you eat per meal.

Also try to cut down on carbs and eat more protein. Try including high fibre foods in your diet, coz they keep yu full and helps you cut calories you consume daily. Have one cheat day a week...where yu eat the likes of pizza, burgers etc

In the gym, try to change the intesity and duration of your exercises to shock your body and muscles, this stimulate fat burning and muscle growth. They are various methods to shock your muscles..eg german volume training, supersets, Gian sets.

Do more weight training than cardio, coz with cardio yu only burn fat on the treadmill and nothing after that, but with weight training, you continue to burn fat hours after your training.

Make sure you have a good rest after an intense workout.

thats my 2 cents

[Trader]

Chuckels, on 03 July 2011 - 07:35 AM, said:

What are the thoughts on taking regular breaks from a training regime to rest the body?

Breaks are recommended to give your body time to recover and aslo prevent you from hitting a plateau. You will notice that when you train intensively for lets say ten weeks...you will reach a plateau, but if yu take a break you will come back and blow past your previous best weeks.

[Chuckels]

Trader, on 13 July 2011 - 09:50 AM, said:

Breaks are recommended to give your body time to recover and aslo prevent you from hitting a plateau. You will notice that when you train intensively for lets say ten weeks...you will reach a plateau, but if yu take a break you will come back and blow past your previous best weeks.

Thanks, I am going to do 10 on and then 1 off, lately I have been finding that I have reached that plateau you speak of and then it just becomes work.