1. watch rambo 1
2. do what he does

or Van Damme in the bathroom

Use a chair, there are plenty of exercises for it.
Fill an empty bottle with water.
If you think push-ups aren't beneficial, then you're doing something wrong.

Yea, I was gonna say that about push-ups.

Also: Take two 1.5L bottles of water and go to the forrest for a run. Stretch your arms forward and to the side every few minutes and remain in that position for 30 to 60 seconds. After 4-5 km of running you'll be good.

I've heard that cardio kills gains. Not too sure about that fact as I got it secondhand and I'm totally new to this kind of stuff.

If you want a weight lifter body with big ass muscles that look like balloons then no cardio is a way to go but you'll die at 40 from heart failure.

If you want a healthily toned and natural looking body, then I'd recommend having cardio days and weight days.

why do people that have no idea about fitness talk about fitness

You're funny.

LOOOOELZ

Except he's right. Muscle is muscle. There is no such thing as 'bulky' muscle or 'lean/toned' muscle.

Steroid users, unfortunately, perpetuate this myth.

Muscle is muscle but there is different types of bodies... You can tell a guy that only lifts and a guy that does cardio...

No, what you see are meatheads at the gym who have no idea what the fuck they're doing in terms of diet.

Just like you can see plenty of fat men and women, tirelessly hitting that elliptical, or treadmill, and making no gains or difference either.

The key is diet.

Yeah well in my experience of gyms, those guys make 80% of the people there.

edit : only went to the gym in the UK for 6 months though, so this might explain that. Back to healthy swimming now

swimming ftw

Swimming is life

Goes to gym for 6 months, turns into gym genius.

Yeah I pick up things fast. Then when I realize they suck I drop them.

expected a shirtless photo of yourself

no homo lol, but that's the way of backing up you know about that shit

you wish bra

Nailed it perfectly this time. :)))

clueless

I wouldn't say it 'kills' it, per say, but you definitely don't need it if your goal is to put on muscle and get strong. Now if you want to be 'fit', and/or run a marathon, and other sports/activities, then yes, it's pretty good training - done right, that is.

If you want to learn about nutrition and fitness look up guys like Rob Riches (youtube/fb/twitter) and "JamieDoRegoFitness" (facebook).

Those two guys are always posting information about nutrition and working out. You'll learn a lot just from watching Rob's videos on youtube.


...and don't listen to sharpe.

yeah don't listen to me, just eat chicken, turkey and raw eggs and lift shit. Never do cardio.


nigga pls

There are people out there with great bodies who only lift and never do cardio. If your diet is in check then you don't need it.

examples:
http://www.simplyshredded.com/aesthetic-overl...d-com.html
"I don’t ever do Cardio. My Gym sessions are kept very intense with around 1-2 minutes of rest between sets, so it keeps me well conditioned."

http://www.simplyshredded.com/shredded-matus-...com-2.html
"Normally I don’t do any cardio, but as you mentioned in your question, when I am really cutting down I do it twice a week on the Elliptical Trainer for about 20-25 minutes after my workout."

http://www.simplyshredded.com/competitive-bod...d-com.html
"I personally do no cardio whatsoever when trying to cut down. I have yet seen someone with a faster metabolism than me, so I end up eating away lean muscle when I do."

http://www.simplyshredded.com/exclusive-zyzz-interview.html
"Neither. If you have your diet 100%, you don’t even have to look at the treadmill. It’s a simple case of calories in vs. calories out. If you consume more calories than you burn, you put on weight. If you consume less calories than you burn, you lose weight."
"What cardio does is help accelerate burning those calories, but if you are already under your caloric maintenance, there’s no real need to do any cardio, although it can bring about fat losses much faster, you may also find it to be catabolic (muscle-wasting)."

I'm not saying doing cardio is a bad thing. But stating that you HAVE to do it is simply incorrect. And to imply someone is unhealthy if they never do cardio is ridiculous. Your previous statements were made in such a way that you would appear to know nothing about fitness and nutrition, but who knows, you might know a lot. But the way you presented yourself was poor and gives your advice very little merit.

And so I'll second what "oreozz" said.

All you argue is that you can have great looking bodies without cardio... Of course you can, it's even easier to bulk up. What I'm talking about is health : http://circ.ahajournals.org/content/107/1/e2....mp;LS-2659

Oh and it's a real source, with doctors you know, not fucking simply shredded. .

And ZYZZ man ? It's like you want to ruin your own argument.

edit: all these guys look fucking ridiculous, are you a guido or something ?

Did you fully read that article? The comparison is between sedentary lifestyle vs exercise. I think you're confusing 'cardiovascular' and the term 'cardio' used at the gym. The article suggests base minimum of exercise that people should engage in and gave examples.

Every American adult should participate in 30 minutes or more of moderate intensity activity on most, and preferably all, days of the week.

Moderate activities: activities comparable to walking briskly at about 3 to 4 miles per hour; may include wide variety of occupational or recreational activities, including yard work, household tasks, cycling, swimming, etc.

Thirty minutes of moderate activity daily equates to 600 to 1200 calories of energy expended per week.

Cardiovascular health can come from many different areas. The article touches on the benefits of exercise in terms of muscular function and strength. Lifting weights, especially heavy enough weights to improve strength, are important to overall health just like any other exercise. Muscle tear occurs, heart rate spikes, vessels dilate, and calories are burned. If we go by this article, lifting weights would easily equate to 600-1200 calories burned per week.

Although not the best website for reference, I just googled this quickly, but it just shows some data on HR vs weight training. http://www.collegesportsscholarships.com/hear...ercise.htm

I'm not saying the guys that Ziel posted are fit, or healthy, by any means (who knows what their daily lives are like, or diet), but to say that weight training ONLY wouldn't result in health is misinformed. Am I going to want any of those guys on my CrossFit team? Or run a 10km with me? Of course not. They'd probably end up vomiting on themselves, but that isn't an indication of being unhealthy either.

We all adapt to what we train for.

EDIT: And since you're a swimmer, I have run into many young (mainly girls) who grew up ONLY swimming. There are more than a few that have developed osteopenia at the age of 18 to 20. Brutal! Weight training is too critical for everyone. For the record, I also (obviously) support aerobic activity like swimming, running, biking, etc. There are countless benefits in those areas as well.

OPTIMALLY, we should be doing both anaerobic and aerobic exercise.

EDIT2: Oh, and to defend sharpe here and not throw him under a bus, taking advice from juicers is retarded. If you want to prove that weight training results in health, try not giving examples of bodybuilder quotes and use science. Bodybuilders have been known to be some of the unhealthiest people on the planet. Overuse of chemical supplements, steroids, extreme diets, etc. (Ziel)

Your conclusion is what I said in the first place and got all the rage from...

I'm not saying lifting weights is bad, I just think the whole "culture" around it is mostly retarded and ends up in people going to the most extreme places.

In MY eyes, it's comparable to anorexia really.

In reference to your comment directed towards me:

I do not know if any of those lifters I posted "juice" or not. I do know for a fact 100% that guys like Rob Riches ( http://youtu.be/auUjW8byCL0 ) have never "juiced" and continue to live a healthy lifestyle based on a combination of weightlifting and cardio, and of course a very strict and healthy diet.

Again, I posted the links from simplyshredded because I know it was an easy place to find fit lifters who gave their diet and their exercises. It only took me a couple minutes to find a few examples of guys who claimed to do little to no cardio...and the reason for that was given in my latest reply to sharpe.

And I don't really follow bodybuilders personally but more the fitness models and fitness professionals. In fact , these days I pretty much only follow Rob Riches and "Jamie Do Rego Fitness" haha.

"but to say that weight training ONLY wouldn't result in health is misinformed. " this was exactly the point that I was trying to get across. Maybe Sharpe does know this and recognizes this, but his original comment was presented in such a way that would show he did not.

what exercise means to doctors is mainly aerobic activity. that's what they study. they rarely know anything about anaerobic training.

I was simply showing examples of guys in good shape who claimed they did little to no cardio workouts (at least not often) and still had good bodies and good diets.

And yes I included Zyzz because despite all of his internet, 4chan, youtube etc. antics he was in good shape and had always claimed he rarely did cardio.

Again I was not implying that cardio was a bad thing, but that it was not a necessity for being in good shape (in terms of aesthetics).

Am I a guido? Far from it.

The argument and hate started from your highly misinformed opinion about weight lifters...that is what I'm arguing about. I'm not trying to argue cardio is pointless or bad for you...I would NEVER say things like that.

it seems that Zyzz used steroids, that is why his training programs/diets might not work

We do need some education!

it's lovely when people only lift and skip the cardio, the more they lift and gain muscles the quicker they get tired if they ever do anything cos bigger muscles won't get enough oxygen if you haven't trained your lungs = cardio!

in short, you're right

I kno rite.

Butthurt faggots

In short, both of you are wrong.

I mean I do sets of 20 at a time, rest for 20 seconds, then continue doing them. I don't know when to stop at a certain number or just when I feel tiredness. Sometimes I do pushups until my arms get shaky, but I wake up the next day and there isn't any soreness or any gain in strength.

do pushups on fists

You rest only for 20 seconds? Seriously? If it's enough for you to be ready for another set - then you must increase your 20 limit per set. There are many suggestions on how long to rest between sets, and most of them are from 1 minute up to 4 minutes. I myself prefer 1-1,5 minutes.

Also, depending on the how far you put your arms when pushing up you can control which muscles are loaded more - the more narrow you put them - the more are triceps loaded; the wider - the more your chest muscles and frontal delta are.

To exercise your biceps and latissimus dorsi (big back muscle) - you can do pullups with your arms wide (back) and your arms close to each other with reverse grip (biceps).

If you think push-ups aren't beneficial, then you're doing something wrong

so true

Easy, just run, like forrest gump.

sell your computer, stop paying for internet, and go to the gym

What's the point of being beefed up if you can't brag about it on the internet.

Push-ups and sit-ups aren't bad at all. There are other body weight exercises you can do like pull ups, dips, hindu squats, one-legged squats, hand-stand pushups (against the wall).

You won't gain strength like you will working with free weights, but you can build some muscle this way.

Also, its important to mention that your diet is just as important as your exercises. You need good amount of carbs and protein every day. Eat a meal within 30 minutes of your workout, and an apple or banana before you workout. Try to eat small meals every 3 hours or so.

Hmm... you don't exactly *need* carbs, that's just a popular misconception. Carbs, as in bread, pasta and other flour-based nonsense are in reality completely unnatural. So are most fruits. Fatty meats, eggs and a fair amount of vegetables are the way to go.

Of course, personally I don't give a shit end enjoy a wide variety of carbs!

Of course you need carbs, just like we need fat and protein. Are there carbs better assimilated by the body? Of course. Like you said, vegetables cannot be ignored.

However, carbs are too integral as an energy source. Not to mention carbs are required to facilitate fat oxidation, just like they're required to facilitate muscle growth. Simply eating vegetables, depending on your work rate/volume, might not be enough. For weight training, at least if we're talking attempts at serious strength increases (muscle growth), more carbs are required.

Sorry but carbs are NOT needed, or required, or integral, and if people say or think they need starch based carbs such as cereals, bread, pasta or sugar to have a "balanced and healthy diet" they are horribly wrong.

Carbs being an integral part of a healthy diet has been a popular misconception for years. Carbs are actually unnatural and unhealthy to some degree, although we are such robust and adaptable motherfuckers that we don't notice or care, generally, even though if you stop to think why you suddenly feel all sleepy 30 mins after eating carbs, you will notice.

Humans have evolved eating meat, fish, eggs and (some) vegetables.

http://en.wikipedia.org/wiki/Carbohydrates#Nutrition

...no carbohydrate is an essential nutrient in humans.

They might help at increasing muscle growth... but so do steroids, so you might as well recommend that too. lol

You know that there are different kind of carbs and you are only referring to the "bad" ones?

Saying all carbs are bad and not needed is just complete bullshit but keep on spreading crap on the internet.

the "fatty meats, eggs and vegetables" you are talking about is a diet program for weight loss.

not eating carbs is not healthy, as you will be missing glucose and your mood will get very bad after only a couple of days without carbs.

if you do alot of sports, carbs are essential as an energy source.

BUT: noodles, white breat, rice, sugary cereal or potatoas are not the healthiest way to go about it.

eat a bowl of rice or a dish of noodles and you will feel bloated and full. the carbs will kick in very quickly, rendering you tired after only an hour or so.

you should instead eat whole-grain products and other "better" carbs. they will not make you as bloated and tired, and will last longer.

Sorry but carbs are NOT needed, or required, or integral

Wrong. Can we end this?

You realize that vegetables and fruits are carbohydrates, right? Not to mention, I didn't even touch on whether we as humans need to engorge ourselves with pasta, bread, cereals, etc, now did I? Learn to read, then maybe join the conversation after.

Humans evolved feeding on meat because we had to. Do you really think they didn't eat berries, veggies, or some form of grain/legume? Just because you can visit a supermarket and be like, "PRIMAL MAN TOTALLY DIDN'T HAVE ACCESS TO BROCCOLI", doesn't mean they didn't have a plethora of different or similar (or actually broccoli) to eat.

Also, using wikipedia as a reputable source... really? Carbohydrates ARE an essential MACRONUTRIENT in humans. Period.

EDIT: Because I am a fan of knowledge, did you even read the article the Wiki cites for that comment? http://ajcn.nutrition.org/content/75/5/951.2.full

Read it. Whoever added that comment to wiki completely took it out of context (what a shocker).

strange that you all talk about food when he asked something else

Huh?

If he can't afford to go to the gym I think it is quite obvious that he can't follow complex advices regarding any diet.

So lack of money = lack of intelligence?

Protein supplements are not for free and besides the discussion over here do not take into account the price of various products at all. I don't know much abt his financial situation but paying for a gym is the less expensive thing to do. Buying all that required food is what costs the most, at least over here.

Why are you just responding to me? Heh, I'm replying to a diet comment... I wasn't the initiator.

then, why the hell all the olympics eats tons of carbs?

Energy is required by the body. Although it doesn't have nutrients, carbs are the best source. If you're young (as most olympians are) then you can get away with a shit load of carbs cos of metabolism. See michael phelps old 12000 calorie diet :)

Although, I would say sources like barley and oats are obviously better than pizza and pasta, but if you cant get enough calories/energy with that cos your metabolism is so high, then you do what you gotta do.

yes, but carbohydrates also has an anabolic role, and it shouldn't be forgotten that the major part of the energy intake MUST be based on carbohydrates, according to alimentar pyramyd and the nutrition style of the latest thousands of years

You idiot. Why posting if you aren't sure of what you are talking about. You waste carbs working out and resting from workout. You don't gain muscle from them, you gain them from proteins. You get instant energy from carbs you dumb fuck. Stop talking about it pls and apologize to anyone you spread this bullshit to.

a spoonful of whey can hardly be replaced with eggs and bananas.
eggs aren't that beneficial and might have undesired side effects.


edit: spoonful of whey in a shake, of course
edit2: you'd have to eat a shitload of eggs and bananas to compensate for a glass of milkshake

Try to eat small meals every 3 hours or so.

Let's nip this myth in the bud, starting with esreality. You don't 'burn more calories' or 'stoke the metabolic fire' more efficiently by eating (an unrealistic) 6 meals+ a day. This is a myth that was created by taking some facts out of context and thus perpetuated down the line by food industry sponsored education.

http://www.ncbi.nlm.nih.gov/pubmed/19943985 - here is just one study that was done to prove that eating 3, or 6 meals a day over an 8 week period created no difference in different areas.

The same study posted in NYT for laymans: http://www.nytimes.com/2010/03/23/health/23re...wanted=all

The truth is that thermal effect of food of the same amount of macro percentages/calories will always result in the same amount of calories burned by your body.

Well for me I tend to overeat if I go too long without a meal , and its really hard to concentrate at work when I'm hungry.

fat americans are fat
i can go a day only eating bisuits & not feel hungry

And if you want mass gain - eat more protein containing products or do drink some protein cocktails (for example, raw eggs mixed with curd [no idea if it's called like that in English, it's this white crumbly substance made from milk], milk and some sugar/honey/syrup for better taste) before or after a workout.

Raw eggs.Yes, perfect for getting yourself hospitalized.

People, please, raw eggs can be bad for your health, it's not worth getting sick over, as all that 'sick' time is time that you are not working out!

Why is that shit still hovering around the internet?

actually if you are born somewhere in a rural area, and you witness natural eggs from chicken that are fed naturally (i know it virtually does not exist for most of the milions) and you have nothing to do with mcdonalds and the rest. Sounds very jesus like, not many people like that exist you might say. But than you can take a dozen of those and prolly make your stomach feel real bad but nothing more.

2 egg yolks = maximum daily cholesterol intake.
Also, "natural" food also usually means unfiltered natural toxic contaminants in it (yes, nature is not that good and doesn't care for you). People lived much shorter when back when they only had natural food without processing.

Note: cholesterol doesn't actually work that way. People live longer lives due to medicine, not because food is processed. Damn dude.

Is it okay to eat as much cholesterol as you want?
And if all difference is due to medicine, then certainly there is no reason to prefer natural food, right?

Well, no. It really depends on your activity level. The cholesterol (specifically) in eggs isn't necessarily the negative. Just like any food, everything must be taken in moderation. Should you be consuming 20 eggs a day? Probably not since that's around 1400 calories first of all, and second, the amount of fat intake far exceeds what a normal day should look like.

The body is smarter than people give it credit for. Not to mention cholesterol is a found in human cell membrane.

There have been a few studies recently that have shown that the short-term effects of eating organic food compared to processed food are non-existent. ie, there really isn't anything WRONG with eating processed food. However, this doesn't touch on long term effects from things like pesticides, chemicals, synthetics and how it pertains to long term health. For example, could disease be attributed to these chemicals? Potentially. That's the age old question and argument. What it really boils down to is the breakdown of calories and its macronutrients.

For me personally, I try to eat organically as best as I can, but at the same time, it can be ridiculously expensive. I promote healthy eating even if you need to buy non-organic. I'd rather people eat smart and healthy than not because they can't afford organic vegetables/products.

he is right about raw eggs though
after eating abt 10 raw eggs a day for a couple of days I noticed that my blood pressure was going high

>People live longer lives due to medicine

LOLLLLLLLLLLLL

Doctors and pharma lives longer thanks to the quality of life their profits give them, meanwhile chronic diseases like diabetes cancer etc are on the rise. Tell me if the actual medical system is so good, why are we getting sicker while they offer us paliative drugs for life that dont cure.

(btw cholesterol is good for you, it only accumulates in your arteries as a fix for damaged walls, due to low vitaminc c/other nutrients, then with time shit acummulates at said fix and ends being bad, but much ter than having died years ago due to a broken artery )

clueless sheep

Comparing the corruption of pharmaceutical companies in today's day and age isn't the same thing as curing small pox, the common cold, the flu, etc. No where did I say that our 'current' medical system is 'so good.' However, to say that we don't live longer lives due to the amazing progresses in medicine would be like saying gravity doesn't exist. Current corruption has nothing to do with history.

Learn to read.

Also, where did I say that cholesterol was bad? If you read, I said that cholesterol doesn't work how p4r4 says, because it doesn't. Also, cholesterol isn't 'good' for you either. It's a fat, just like consuming any fat, can be detrimental to your health if you consume too much of it. Just like consuming too much protein, or too many carbs. Cholesterol is a crucial part of cell membrane, as I said. It is important but the body can produce its own cholesterol.

Learn to read... again.

Cholesterol produced by the body is of lower quality than the one you can eat.

About the improvement of life thanks to pharma, ill just leave this text here...

"According to the British Association for the Advancement of Science, childhood diseases decreased 90% between 1850 and 1940, paralleling improved sanitation and hygienic practices, well before mandatory vaccination programs."

And this image...



yeah yeah pharma is our frind lol theyre improving our quality of life rofl lmao

(More truth here for those interested)

I also didn't say that vaccinations were the reason why our lives are longer either. Your correlations are your own. The sheer fact that we are far more anatomically and physiologically more knowledgeable has allowed us to essentially bypass natural selection. This is why we live longer. Vaccinations is a whole other can of worms.

Again, maybe it's because English isn't your first language or something but your comment 'yea yea pharma is our friend', is that directed to me? I haven't once said they were.

Where's a link to a study that says ingested cholesterol is of higher quality than cholesterol developed within our bodies SPECIFICALLY for us.

It's in his ass. It might take some time to pull it out though. If you want to broaden your perspective on cholesterol, I recommend reading what the paleo people have to say about it, like at marksdailyapple.com or Chris Masterjohn

meanwhile chronic diseases like diabetes cancer etc are on the rise

Diabetes has nothing to do with medicine rather with eating junk food all day long and kids consuming soft drinks instead of water.

Btw. if it weren't for insuline my grandfather would have been dead years ago.

The main culprit of diabetes type 2 is chromium deficiency but doctors rarely offer you chromium picolinate to fix it, they will gladly sell you expensive drugs tho, or in the case of your grandfather insuline for life, instead of curing him. A insuline pill a day makes pharma happy.

Type 1 has risen so badly thanks to the overreaction that the inmune system undergoes after vaccinations, so your own body starts attacking you, in the case of diabetes the target are your pancreas beta cells. If it gets systemic youre diagnosed with lupus (another "chronic" disease on a clear rise with the actual "medical" system). Pathogens, even "weaker" ones, were never intended to be injectly directly to your blood, where they get quick access to all your organs and bypass the first inmune defense that is your gut, mucoses, etc, where they get proplerly "labeled" and the normal inmune response is started. On top of that the adjuvants make your inmune system go bezerk.

The medical system clearly is a business today, and business wants profit. If you really understand this fact, then everything else starts to fall in place alone with some critical thinking and common sense. In a really good medical system, you would rarely have to visit doctors or eat pills.

Buddy, you're clearly on your own rant about the pharmaceutical companies that NO ONE has disputed. They're a business and they're in the business of sustainability, not cure. We all get that. This thread went from a simple question of mass gain to your own witchhunt over the medical system.

Diabetes being on the rise has less to do with the corruption of pharma - although, like you said, I'm sure they COULD cure it - but more so to do with the utter atrocity that is our food system. The poor, or sub middle class, are forced to feed on sub-standard food due to affordability. The downfall of health education and overall fitness levels of individuals, is the true culprit in diabetes rise. This can also be correlated to many diseases, even cancer. We live in an age where shitty food is affordable, readily accessible and, unfortunately, pretty damn tasty. Sometimes science sucks for that.

I just recently posted an article on my Facebook about how Alzheimer's could almost be called 'Type 3' diabetes, which is a very scary thought.

http://www.guardian.co.uk/commentisfree/2012/...hic-effect

I like your posts. You're logical and articulate.
No homo.

I must say I have a strong system, yet mcdonalds ALWAYS makes my stomach (and after that sometimes my belly) hurt, I simply cant take foods like that. Don't you think they lived short lifes cuz they never washed hands and shit like that?:D Even after taking a dump and things like that, and there were no basic medicines aswell, the ones that you really need in some cases not the blue pill which reminds you to take the green one which saves you from the sideeffect of the red one.

But do you feel fine if you eat same amount of natural food with same proportion of fat and carbohydrates, for example?

The problem errant talks about is mostly due to the density of foods. There are so many calories packed into such a small amount of food, people generally over-eat and feel like shit because of it.

I've been eating 4-7 eggs per day and a hefty portion of red meat and bacon fried in coconut oil almost every day since January. Expect to hear about my death in a few years' time...

But who will tell us if you are dead?

Just be on a lookout for corpse with "I secretly admired Jamerio" tattooed on their buttocks. I guess it should make the news.

Why?

This is the question everyone needs to ask when things are said in regards to fitness, health and definitely training. Am I against high amounts of protein? No, not really. However, the myth that people need to be sitting around consuming 89403289403 grams of protein from whey shakes should be long dead by now.

Eat your meats, cottage cheese, eggs, etc and you'll be fine. If you really want 'mass gain', eat lots, period. Calories are more important for the production of mass than bringing it down to macronutrient discussion.

Man finds a way, like he/she does in prison even in some extreme cases when there is no gym in prison they find a way to make themselfs buff. Like lifting water cans true, its boredom and that nice socialdarwinist feel that sorrounds you makes you desperate enough, don't really think you can become that driven just sitting home all day.
Thats one thing, and another thing is if you're broke than you cant afford roids, nor even protein which is kind of crutial if you don't wanto spend 5-6 years on becoming someone that can put up a nice fight but is not the king on the beach. First thing you ask is how they become big in prison on that poor quality food, simple they smuggle in roids just like the rest of the shit tobacco choco and weed etc, and guards take in some stuff aswell as favours, I've seen and heard a few about this rutine.

lol roids make u look like shit

u can have better body by eating normally. U just need to concentrate on ur workouts (no chatting around) and eat a lot.

eating healthy + eating ALOT, enough to be 110 kg / 180 cm height for example, just keeping up your mass is a smaller fortune, not to mention that amount of food is kinda ridiculous, but I'd pick the food if i was working out that hard sure

a fish farm + a few dozens of kgs of chicken every week + a henfarm for 8-10 eggs a day + a biofarm for yo salad and a couple of truckloads of rice lol...

You don't need to eat a lot to get bigger / better that's a horrible myth you'll just get fat. Just eat your normal calories or 200 more calories than you need to maintain your bodyweight and you can bulk without putting on much fat if any.

with roids 1 year = without roids 3-5 years. or you must live 24/7 for gym, eat with clock , sleep with clock , gym with clock, to do that, you need to be free from work... overway, if you will put tshirt, noone will see you are "bodybuilder".
If you are healthy - check with doctor, have $, in 2012 you can buy realy "healthy" roids.

I usually need 2 months to build the body I want without roids, but everybody is different and I don't want to be seen as "bodybuilder". Ppl do ask me from time to time how many years I go to the gym and the thruth is 2-3 months every about 3 years, but I do push-ups once per week (or more) when I don't and I always eat a small amount of proteing during the day (a couple of eggs or tuna or a turkey toast).

If u want to be a bodybuilder u probably need roids, but I have seen ppl with huge muscles and well build bodies who swear they never took roids, not even proteins. They spent much time eating though, boiling 20 eggs in the morning and stuff.

many things depend on each ones body. There are ppl that gain extremely fast and others extremely slow.

bodybuilding is very popular here in lithuania ,80% my friends going to gym. some going 10 years now. you can clearly see who is on roids and who is not. Who is without roids with tshirt looks average , nofatass guy, who is on roids, looks sporty guys. Ofcors with diferent genetics one looks like baloon, other looks like real fitness guys. As I told, without roids, you need to give you 100% to gym , means no job ,or very suited job for this.
If you get your body in good shape for you in 2 months, why you go do gym? go swim and run.. Ofcors I didn't saw you, maybe you genetics are realy good, some guys without gym looks like doing it for so long, if ppl telling you are going 3 years, maybe you are lucky one.

" have seen ppl with huge muscles and well build bodies who swear they never took roids, not even proteins. They spent much time eating though, boiling 20 eggs in the morning and stuff"

This is the common lie in the gyms around here, part of them are just plain liars while the other small percent must be in some sort of too high esteem so they have real mental problems. Long term medications might do this to a men, maybe.

During my long career in weightlifting/bodybuilding/powerlifting (doing it from 1992) I've separated the history of the development of this kind of special behave in three phases, corresponding to their time, from the beginning till now:
phase 1: they are weak and they go for steroids
phase 2: they are on steroids now and are getting stronger and bigger quite easy
and finally
phase 3: they are quite old on steroids, although they can be very young ,and they use from time to time so strong steroids that they started to think that the "other days", the days when they just use soft steroids or not more than one steroid at a time, they consider that these days they are clean; at this point they even forget that their muscular mass and strength is caused by those steroids they use, so they start talking that this is their natural state, that they were born strong or that they were meant to become strong, thanks to their superiority to other people given their natural talent; this is the moment they believe so much in these lies that they start thinking that they really are telling the truth

Usually these people are the kind of people that only get worst with age, regardless that there is bodybuilding involved or not.

pushups is the best excersice, if u want to look good

for more exercises check google, u will find more youtube vids than u will ever need

Join the US army - and you will perform PT every day and will be paid for it!

Also - guns.

This is true, a lad who I work with was in the army and he said they basically got paid to work out.

rocky balboa

Cant remember the name but there was a guy, lots of years ago, that developed a system that just needs 15-20 min per day where you force your muscles without weight, and it works. Will post again if i remember the name ;)

"dynamic tension" by Charles Atlas

this thanks

buy cheap equipment: 1) pullup bar 2) ab wheel 3) jump rope

then do something simple like on one day: squats/ pushups /pullups /abwheel and use another day in the week solely dedicated to burpees (best thing to do without weights) and hanging leg rises.

set a goal, eg. increase those 20 pushups to 50, and increase sets/reps accordingly each week until you run into a wall, back off, do something different (either with sets/reps and/or variations of your exercises) and start again.

if you want to lose weight, buy the rope and add 2-3 days of rope skipping to this. apart from that, you are what you eat and you won't change unless you change what you're eating.

jump rope:))) cool, that is original, I sware that is good for ya

but they don't wanto become boxers or mean machines minimal muscle / skin and bones something naturally mean, they want a big fat watery body that is not good for anything except showing off and being ultimately slow at fighting:))

rope skipping is a cardio killer ;)

what most people don't understand is that the look they are after is one only possible with very low body fat. being lean makes small people actually look huge in comparison.

most people dont understand BUT YOU DO

looking at this thread, yea... 'most' seems true.

cos its a gaming site and nobody here has a clue about fitness, ok maybe 5%

you're doin that handjob too showy

im ripped as fuck tho :/

ok, but most people around me atleast think brad pitt looked awesome in fight club (at ~160lbs) and was huge in troy (at ~180lbs). maybe you surround yourself with different people, so whatever, no idea why you replied to me in the first place.

he was somekind of bigot and licked very fierce

He actually weighed less than 160, think he was around 150 and to get like that he didn't do any squats or deadlifts. Literally it was very high reps of bodyweight exercises, clean diet and a lot of cardio.

so having extremely low bodyfat by having the right diet can make you look bigger? well interesting, it can definetly make you look mean, in a good way when sombodies skin is like the thinest paper and there is nothing under it but some precise but thin muscle it tends to look really good I must agree. But that is also a question of stature, which is another interesting topic, how can it happen that some young girls today can gain wait and have the smallest tits... and etcetra the fat growing on their hips and they having small asses tell me there are serious flaws in our modern ways of living

I'm not sure how poor you are but an investment in a gym membership shouldn't be something you ignore. Strength is built by putting your body through enough stress to force adaptation of the body. You can develop muscle with body weight exercises, for sure. The production of lactic acid/cortisol, the tearing of muscle fibers, is all part of the process. However, it is far more efficient to create muscle through strength training, than it is to use body weight style workout routines.

Stick to the main compound movements of the body, with maybe a few additions to reach what they don't - which is very few muscles. These being: squats, deadlifts, chinups (pullups), benchpress.

Don't come at me with 'zomg the benchpress isn't functional.' Pressing a bar above your chest a few times won't occur generally in your day to day but if anyone is still silly enough to perpetuate the myth that STRENGTH isn't functional, is an idiot.

If you are serious about working out you will have to invest into food too so I don't think there is a really cheap way..

all that prolly http://www.esreality.com/post/2320319/re-how-...pid2320237

bodyweight exercises and pointless cardio will only take you so far. get a gym membership.

sadly true, especially if you are a beginner ...
I was 2 years in a gym ... I learned the basics there ...
but now I bought myself some used equipment for about 300-400 euro, which I could sell with maybe 30 % loss if I wanted to ...
and I can do an effective workout, in 60 to 90 minutes ...
no more fees for the gym :-), which in germany easily are 500 euro per year ... but of course you basically need to have a room for all the equipment ... still if you are a real body builder, you should sign up for a gym ...
you have more and better equipment there and also other people motivate you ... but yeah, for effective use of a gym you should go there 3 times a week ... I only do workout once a week, so its not really worth it for me ... but I also do some swimming, swimming helps also to build up muscles, but I dont do it for muscles, I do it for triathlon ;-)

Tell that to a gymnast...

Agreed, to an extent. Gymnasts are beasts in the upper body department, especially males, as their dominant areas are the pommel, rings and parallel bars. But no matter what, in-the-gym training would be potentially important to things like vaulting, or landing. Sorry, I'm not very knowledgeable with gymnasts.

I'd still have a gymnast deadlift/back squat/front squat, however.

From what I remember I think their coaches do supplement the training with weights. Could be for speed but it's a long time ago since I was interested in it so the memory is a little hazy.

Push ups, pull ups, dips, sit ups can get a decent workout @ home. For legs though yeah you're very limited. If you have a friend you can use him as a leg press. Youtube "Leg press with friend" or something actually is decent.

Let your body and mind rot, revel in entropy and disease. Eat the most disgustingly unhealthy (and tastiest) foods you can, never exercise (why bother, it's a waste of time and effort), save money from health insurances and shit like that. Social perception? Fuck social perception. Fuck your insecurities too, if you feel bad about the way you look or function. You'll die anyway, might as well cut out the worst years of your life out of the picture and push the enjoyment gauge to the max.

i bet you are a fatass

Skinny and tall, actually.

SO YOU HAVE NO CLUE

Albeit not free, going to boxing sessions at your local club is great way to get in excellent shape very quickly.

Each session costs £2 for me, 3 times a week. I went from weighing around 95kg after my depression, to weighing 82kg in 5 months, and being comfortably fit enough to run 6 miles three times a week; which improved my stamina in the ring ten fold.

I lost just under 8kg in one month, and then put on around 2kg of muscle after this the next month, then slowly going down to 82kg as I got in better and better shape, improving my stamina but not putting on any muscle. Didn't ever measure it but I had very low body fat at that point as well.

I had went to gym before I was ill, so I had a decent amount of muscle "under the flab" before I was ill.

Never been in better shape in my life. They are extremely hard sessions (don't have to involve sparring if you're not ready to; 99% of the gyms out there will ever put you in the ring if they don't think you're ready)


Even though they are rather tough sessions, it is extremely motivating being there and you always push yourself so, so, so much harder than you ever thought you were even capable of when you were on your own.

So, £6 a week, £24 a month to get in the best shape of your life is not too bad a price.

Now that uni is done with, I going back to the local gym soon :)

Bodyweight/gymnastics exercises.

http://www.beastskills.com/tutorials/

Add resistance to your workouts by buying gallon jugs of water (they're cheap). Duct tape them up so they don't leak while you're working out. If that gets too easy then fill them with sand.

Get a strong backpack you can put a lot of shit into to make it heavy. Wear it while running, or doing jumping exercises, or stairs etc. Wear it when doing pull exercises etc. etc.


You do not NEED weights to get in good shape, many gymnasts don't actively lift a lot of weights and they have amazing physiques...but they of course have access to equipment the average person doesn't have (rings, bars etc. etc.).

kettlebells and one footed squats

rob some tiles from a church roof

best thing is that almost everyone is mistaking m self for a gym expert and fudgy has his 666 posts done and is refusing to answer anymore, I would bet nothing is true about this topic that he is broke and wants to work out, he prolly enjoys a big fat soypizza rightnow!

Germany's CooloutAC?

tbh I never even read threads where americans dominate here on esr, its too different for my taste, not like im full of stereotypes, just dont like them, so you can define him or somethin. raythenoob i remember, cuz he was some mighty fine trolling material.

lol, selfowned?

since u probably have the most posts here :D

I've lost 18 kgs this year, let me know a few things about healthy foods and working out, thx

and u continue owning yourself...

18kg, unless u r a woman, is a pathetic accomplishment. Actually I don't know any man who tried to lose weight and failed (for women is much harder). To think that as something worth mentioning, probably explains y u were a lazy fatty in first place.

for women is harder, pls don't be a ridiculous "feminist rotten asslicking animal around me", I"m sick of you as it is basicly. I was a fat unhealthy smoker so what? Most people never change, just like you, you never develop a brain its too late, dont even try starting any argument.

just take a breath

...and don't worry I don't argue with retards, u r safe

it's true that's harder for females, they tend to accumulate fats etc. due to estrogens etc.;

i bought 400lbs+bar+bench on craigslist for $100

follow BodyRock, the super cool workout sessions by a Czech ex-porn star: http://www.youtube.com/user/ZuzkaLight

become a Jedi. but workout you still must!

Download the Insanity DVD torrents

Best place to ask.

you're rich aren't you

fuck you

Do the correct form of the pushups, then do more and more. when you can do a reasonable high amount of pushups (100), then try the pushups with one arm. another option is getting a pull-up bar, which can work arms, back, chest, etc. for abs you can do crunches, v-sits, hanging leg raises (with pull-ups bar). There are plenty ways to exercise yourself at home =P Also running everyday is needed if you want a nice body

Go out on the street and scream ''fuck all ya niggas''
and youl have all the exercise you need

whats the point of this if you get the workout of your life, but you spent the rest of your life in a wheelchair.

real men Arm Wrestle

There's several options here for you. If you have a pullup bar available then consider looking into doing calisthenics.

If you don't have any bar available, don't worry, nothing's lost just yet... there's still the option of doing some basic gymnastic exercises.

Doing nothing but standard hand stands, L-sits and pull ups about 3 times a week (or more, whatever floats your boat) can drastically change your physique and make you look like rambo before you can even blink... granted you're not totally screwing up your diet either.

I've been trial erroring for about 8 months now with bodyweight exercises and have seriously altered my physique, where as before I'd been running 3 or 4 times a week for 2 years straight and still looked pretty shitty doing no type of strength training.

Diet > strength training > quake > cardio

3 exercise "progressions" which you can do totally for free at home and I suggest you look into are:
1) handstand work (freestanding handstand, handstand pushups, wall walks etc...)
2) L-sit progression (consider making paralettes if you can't do these on a floor yet).
3) Planche progression (this is often the ultimate goal of anyone beginning bodyweight training,... start with a frogstand if you can hold one)

Don't start with these if you can't do 8 standard pushups yet, though. :d

Some further reading:
http://gymnasticbodies.com
http://gymnasticbodies.com/essays/gymnastics-...ey-begins/
http://gymnasticbodies.com/essays/all-muscle-no-iron/
http://www.eatmoveimprove.com/
http://www.eatmoveimprove.com/2010/3/the-fund...-training/
and it's even on reddit: http://www.reddit.com/r/bodyweightfitness/

Some further reading concerning general fitness/dieting:
http://www.bodyrecomposition.com/
http://www.leangeans.com

2x32kg kettlebells
if u are noob, begin with 2x16kg

2x32? wtf? i cant lift 28kg with 2 hands

depends on ur own weight, if <70kg then begin with 2x16 then 2x24 then 2x32

i doubt i could do 16 with 1 arm if i can only just do 2 reps with 28 -_

1. go to facebook
2. look for ads to the right
3. ???
4. Spartan abs

didn't know u needed money to work out..

Get Big legs + Karate = SPLITS NO PROBLEM!

Pull out your sword and shout ..BY THE POWER OF GREYSKULL!!!

This works Ive seen it on telly.

2 words.

Hill Sprints.

what if you dont have hills?

buy some

I found this on youtube sometime ago http://www.youtube.com/user/charliejames1975

it probably became famous because of the sexy girl whom used to show the workouts, but the workouts are really dope, and you need basically no gear, just 12mins of your time

dicks,

those workouts are for girls.

yea sure ;)

You wouldn't say that if you would try to do any of these workouts. ;)

stop lifting money
use weights made of pure gold instead

and



/thread

this is THE man www.youtube.com/watch?v=RLP1J1pea4M

I will give you just some tips

- Use kettlebells
- RUN! (serach for high intensity interval training)
- Use rope
- Do push ups! (search for 100push ups workout)
- Work on your core(this is the most important part)
- Be careful about your diet(search for abs diet, you can understand what i mean)
- bodyweight workouts mostly better than weights(you are not pro body builder or explosive athlete, thats why)
- search for kettlebells full body workout
- http://www.youtube.com/user/sixpackshortcuts look at this guys training tips and some example workouts.

Thats it man, you dont need to go to 'fancy' gyms to gain muscle, actually I hate these, because most of the gyms are over 'fancy' its not motivating.

Good luck, if you have any detailed question you can always contact me.

lol sixpackshortcuts GTFO

he has really good tips and all of them are can be done in home. I am prof sport guy for like 10 years so GTFO

He's knowledgeable and has a great strong physique yes, I'm not going to deny that whatsoever but he advertises all over youtube in the slyest most sneaky devious way ever which is why I majorly dislike him and what he stands for.

ah definitely right. Still sometimes he gaves simple and effective things. However I can understand him, because he does this to live.

beginners dont have to worry about diets and shit...

no everybody need to worry about diet!

buy some roids

lol why workout if you can play quake

Sorry, if it was mentioned before, but I would like to share a few things.

First of all, "working out" is not just mindless doing of exercises. You should know that every exercise should be done in different amount of sets and reps ranges to really challenge muscles you are working on. If you can do about 30 push-ups (or as bodybuilders call 30 reps) only once and that "doesn't feel beneficial", then you should try doing those push-ups again for a second time and maybe after that for a third time. Yes, it may seem hard, but doing more sets with a little bit less reps challenges a muscle more that just one set. For example, on my "chest day" (I will explain later what is it called) I try to do 3 sets of 12-15 reps of wide grip push-ups with about a minute of rest between sets, then 3 sets of 12-15 reps of
push-ups with legs lying on a bench (or other object, that would keep me legs on the same height as my shoulders, 1 minute of rest), after that medium grip push-ups (again with minute of rest between sets) finishing with 3 sets of 12-15 reps of close grip push-ups (with a minute of rest). This way I challenge all my upper, lower, inner and outer chest muscle fibers together with triceps, that are also involved in a push-up movement.

What I called "a chest day" is a day, when you focus only on one particular muscle or muscle groups, that are mostly involved in most of your exercises you are doing. The idea behind this is that after you have done all your exercises, the blood flows in muscle fibers you have been working on, brings needed elements for new muscle cells and stretches the old ones out. Usually in the place of "the stretch" a new muscle cell forms. This way muscles grow. If you work on all your body muscles, there is just not enough blood to "fill up" all the muscles, so you should split all your work outs to muscle or muscle groups days.

Rest days and rest in general is very important at this point. Muscle growing is a very long process which is done only in non-workout days. Moreover, nights sleep is also very crucial as while you sleep, the growth hormone is stimulated, giving you a better recovery and stimulating muscle growth. You should workout once a week on a particular muscle group, not including your abs that can be stimulated every second day and calves, that can be stimulated up to 3 times per week.

No matter how hard you workout, without a proper diet you never reach anything. You can ask any professional fitness coach with a diploma about this and get the same answer. If you want eat enough protein, your muscles won't grow just because they don't get needed elements to grow. Your diet must be healthy and high-protein. At this point, I don't know much about nutrition as I struggle with my own diet. But all I can say is that a good diet can maximize your results, no exercise won't do that.

In general, every person should do cardio. If your goal is to loose fat, then you should include 30 minute runs as cardio is a good addition for your workouts to loose fat. If your goal is to built muscle, then your cardio sessions must be short and high intensity like sprints and various jumps or other cardio alternatives that make your body stronger. Keep in mind that cardio doesn't actually mean running or jogging, it can be something like kettlebell swings, swimming or rope jumping.

Before finishing, I want to say that your only option is advanced body weight exercises to build upper body and various jumps to build your legs. This means doing push-ups, hanstand push-ups, pull-ups, dips, one-legged squats, skipping rope and various jumping exercises. For dips and pull-ups, find a bar and parallel bars outside. If you feel that push-ups still don't give you results, try clap superman and one arm push-ups.

With topics like this, your best friend is bodybuilding.com, where you can find more information about bodybuilding, nutrition, workouts and many more.

gl & hf

Aerobic is for fucking pussies, don't listen to that french cunt, kids.

I do happen to live in a dorm with free gym, so that's one way to go!

Also, forget about these science-y bodybuilding advice. Just do whatever feels right, and eat enough. I mean yeah, it's not the most effective or most healthy way, but exercise is good for you, it boosts confidence, promotes health, etc, just don't overdo it. You don't need to look like a bodybuilder, bodybuilders are fucking gay. You will gain muscle/burn fat no matter what. And you will look alright and feel alright.

i cant lift 28kg :( i can 25 though~

edit: just did 2 reps at 28 \o/

off the floor or like press it?

i dont know the name...like an arm curl like you would with small weights
i can do it olympics style np (clean & jerk)

edit: like this: http://www.youtube.com/watch?v=ROYlrvL1fEI#t=3m23s

i normally do a few up-down while its above my head too (from chin to as high as my arms stretch)

curls are for faggots

aint it effective? -_

do chin-ups instead

nothing to hold on to~ just tried some on the washing line pole parts that point out put 1 started to snap off =(

cba to go to football field

buy a pull-up bar that attaches to the doorway like

http://www.amazon.com/Iron-Gym-Total-Upper-Workout/dp/B001EJMS6K/

fudge that
£30 for a bit of metal~ it wouldnt attach to the doorway..id have to nail it to it otherwise it'd drop

it won't slip unless you're obese.

how would it even attach? I have a wooden shelf directly above my door

If you've got a door frame it just slips on top of it. I have one and they're really good. I think the max weight for it is 220 pounds or so but I could be wrong. You should be fine. You can get them much cheaper than that if you shop around, I bought mine for 15 if I remember.

http://mythreecents.com/review_images/iron_gym.jpg

I forget how to make an image display but that's basically all there is to it. Easy to assemble when you get it.

Most of the doors in my house have a glass bit above it and the walls in the house have moved so I'm constantly scared it will fall out.

Total first world problem right there. I want to do pull ups but I'm scared my house will kill me

thats what you get for watching final destination

https://www.youtube.com/watch?v=wSglftsQgoc

No excuses!! I sometimes do them on a thing which sticks out from underneath my staircase which is like a circular thick metal placement. Built up my grip a lot.

I have some stairs in my basement that are essentially just planks, that's where I do mine!

i would just use the door frame if i felt the 20+ year old piece of wood would hold the weight

All you honestly need is a few sets of chairs, a place you can hang from to do pull ups and your imagination. Dips, pull ups push ups are all great mass builders. Doing handstand push ups will work your shoulders etc.

You will have not only a good looking strong body but a functional one as well. I went to the gym after 3-4 months of solid body weight training and surprisingly my bench press increased, so did my deadlift. My legs suffered slightly but it didn't take long to get my squat back to where it was.

Also don't listen to these guys, I'll give you the best channel of all if you have little money to workout.

https://www.youtube.com/user/TheF0rtress

https://www.youtube.com/user/strengthproject

I only came across their channels recently and already knew 90% of the stuff they preach, but I've recently incorporated muscle ups into my routine.

I can't believe it hasn't been said already...

Do you even lift brah?!

http://www.7-min.com/

Also, look at apps like "100 pushups", "200 situps" etc etc.

At least, those sorts of things are good for doing at home in my opinion. That said, I know fuck all about fitness.

download p90x, get a pull up bar and 1x set of dumb bells that u do 8-10 reps of bicep curls with. about as cheap as u'll get for a full body / balanced work out imo.

http://www.madbarz.com/

If you got some place home:

Buy a barbell: 30 euro (try to buy one lager then 1.60 m)
40 Killo to start or 60.: 1.80euro/ killo= 72 - 108 euro (should be cheaper)

= 120 euro (you could buy the weights in steps.

If you got some wood at home you could make easy a bench and maybe a rack http://nerdfitness.s3.amazonaws.com/wp-conten...t-rack.jpg

execises: http://www.exrx.net/Lists/Directory.html

go start a fight in the street.
Free and good exercise.

but u might get killed

which will mess up your steroid routine and subsequent workouts