stealth

Hello everyone,

I'm new to BB and I would like to know EVERYTHING!!! :P

I don’t mind to start with the basics and gradually learn more as I progress. I just started yesterday in the Gym and the coach suggested that I do cardio for the first week at least. I weight 70K (154lb) and my height is 175. I'm not fat but as most people, I do have body parts with some annoying fat (stomach) that I want to burn in hell.

The main thing the concerns me is that in BB you can listen to 1000s opinions form different people and B.Builders. Who to listen to? Which opinion to follow?

I started my cardio on the Bicycle for 20mins, the cross machine thing for 10mins and steps for another 10mins.

How do you know that you are doing the right thing(s)?

For the time being, my first priority is to lose some fat and start lifting weight afterwards to begin the muscle gain.

To keep it short, I will go back to browsing the forums for some interesting topic and you guys advice me with anything you can think of, it will really help me great deal.

I thank you in advance

Gazhole

Welcome to IM!

Your first stop should be the stickied topics in the training forum. Especially the ones by Cowpimp on "designing training routines". Excellent information in all of them on the basics of lifting, and how to come up with good program designs.

Take a look at them and we'll go from there.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

stealth

Thanks Gazhole for your reply,

I went through many posts in the forum...they are all informative, although I couldn’t understand some terms :P

I don’t think I'm ready to come up with my own program from weight lifting or nutritions.

So far I know that:

-I need to drink ALOT of water.

-I need to eat at least 6 healthy meals a day (small portions) to faster my metabolism.

-I need to warm up everyday before I start my training to avoid injuries.

-As a start, I need to do some cardio (first 2 weeks) to burn some fat and warm up all body muscles.

-I need to go around all body parts machines in gym for next 1-2 weeks for all muscles as another warm up before I start free weights.

-Free weight gives you better results.

-I need 1-1.5g of protein for every lb of body weight. (150gs for me)

-I need to sleep at least 7-8 healthy sleep hours a day, I also need to take some rest days during the week (off-training).

-I need to work out 2 muscles each day, preferred a combination of Large/small muscles workout (i.e. Chest / Bicep).

-protein shakes and MRPs can be help you out if used the right way in general.

that's about it for now...still waiting for your advice and opinions..all are welcome

Thanks.

Gazhole

Like what?

Don't sell yourself short, its not as hard as some people would have you believe.

http://www.ironmagazineforums.com/tr...s-cowpimp.html (Designing training routines by Cowpimp)

Read those threads, they take you through step by step and give very good advice.

Those are pretty much right.

You should do cardio as well as your weight training throughout the program. Fat loss isnt about cardio, its about calories in vs calories out. You can lose fat with weight training just as well as cardio.

Why? As a beginner, you should stick to free weight movements - period. You need to train your stabilizer muscles and build good movement patterns, neither of which machines acheive.

Who told you this?

Yes.

Dont think in terms of muscles and muscle groups. Think in terms of movement types like pushes or pulls, upper or lower, vertical or horizontal. Read those threads i put up there, they explain how to do this in terms of an actual program.

Most supplements are a convienance rather than a neccesity.

No worries!

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

stealth

-motor units?
-1RM?
-impose compensatory acceleration on the weight being moved? means the -speed of the training?
-muscular failure



Your right! What I meant is that I will start cardio only at first, as I didn’t do much of work out for some time and I need to warm up. I plan to do 30min cardio (walking) at least after each workout day later on.


Actually, it practiced in almost every Gym around here! Most coaches advice you to do full body training on machines at first before you start following a program....i dunno :/

Built

Machines are no sub for free-weight movements. You need to teach your body how to move through its own patterns, not something built in a factory.

I have some info on my blog you may find helpful - start from the top. There is a whole body workout I give all my friends when they start. Try that to start.

Good luck with goals!

Gazhole

A motor unit is a certain number of muscle fibres and a neuron that attaches to them. When the neuron fires, the fibres contract. Thats in a nutshell, anyway.

1RM = Your absolute maximum weight for 1 rep. If you do 1 rep at this weight you cant do any more after it. Used as a reference point to calculate your other "Rep Maximums" such as your 12RM - the weight you can do for 12 reps.

Not sure on the second one.

Muscular failure is where you cant perform another rep, usually means concentric failure (you cant perform the positive part of the rep working against the weight).

And good, regular cardio is a good idea. You dont even need to do 30 minutes after every session. 10-15 or even 20 would suffice if you do it regularly.

In that case though, every coach around you is dead wrong. It makes absolutely no sense for ANYBODY to do majority machine work, let alone beginners.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08