Gym thread (2014)

[BasicAcid]

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[MDee]

Do both at the same time. Lose weight and tone your abs/pecs. You'll get it done in half the time than if you did one after the other. The two arn't mutually exclusive.

[Sense]

Starting out with your physique I would recommend full body workouts, Monday Wednesday Friday (with cardio in between) . Keeping your sets at around 10-14 reps is probably the most effective way to reach your goal. Really focus on dead lifts, squats, lat pull downs and dumbbell press/bench press, don't put all your energy into bicep curls and bench press like the majority of people starting out it's one of the biggest mistakes people make. I don't think you will need to worry about bulking and cutting just yet.. What you want to do is eat high protein low fat: chicken, steak, pasta, cottage cheese, wholemeal bread, milk but making sure you get HEALTHY fats in from avocado nuts etc. It sounds cliche but abs honestly are made in the kitchen, don't worry too much about ab exercises dead lifts and squats give them enough attention. Answering your question, You will just go straight to a six pack if you do it right. If you have a bf% below 10% you're going to have abs and pecs that are visible no matter how weak they are, so high protein low fat with cardio and strength will get you there on its own there's no need for cutting and bulking for beginners. Make a commitment to do it for at least 6 months and I can nearly guarantee you will fall in love with it.. You will start to see progress about 2 months in so don't give up before then (all the commercials are full of shit about 2 week transformation). Make sure you get enough sleep, sleeping is when you build muscle, keep hydrated, make sure you concentrate on form and not weight. Also instead of having breakfast lunch and dinner have small meals 6 times a day...

Good luck

[brenden]

Just on

don't worry too much about ab exercises dead lifts and squats give them enough attention

- this is true, but you have to make it true. If you think "sweet I'll just squat a weight and it will work my abs" - it probably won't work like that. Same for the deadlift, a lot of people won't fully engage their hamstrings/glutes but particularly their abs (or core). Sense is right, these exercises will be good, but it's your job to focus on keeping a really tight middle. (This is actually what I do, I just do front squats and dlifts and barely any direct ab work).
I'd also recommend front squats with a tight tummy for your goal.

That said, if your goal is specifically visible abs, I would also do a bit of ab focussed exercises (and getting your bf% to <~10%

[hobbitle]

Good general advice here though doesn't apply to girls so much Sense had some great tips re food and good eating.
I am going to try and increase my general fitness this year and start training with a 15kg pack for some more serious trekking. I want to start playing squash and rock climbing but both are dependant on finding a regular partner. Otherwise.. Cheap gym membership at Uni!
I absolutely swear by a balanced diet similar to what Sense described but with less meat and more veg (I only burn about 1800cals on an average day so can't afford that much meat and carbs!) - in particular I don't eat carbs after 3/4pm. Steak and veg or fish and veg for dinner!
Good luck with your goals this year guys... I've got 5kg to lose... Wanna get back to under 60... On track!

[brenden]

Doesn't apply to girls :S How?

That's awesome, re: trekking! I recommend the "Thousand Steps" memorial trail... (also - if you're going on a big adventure, you should go to Nepal and do the  Annapurna circuit)

[hobbitle]

Brencookie, I went to Everest Base Camp last November. Going back in 2014 And to go a mountaineering course in NZ next summer.

I think the high protein thing doesn't apply as much to women (or people in general who aren't burning heaps and heaps of calories through weights). As I say, meat has too many calories for me to eat so much of it relative to what I burn on a daily basis. My calorie intake is 1200- 1300cal per day if I want to lose 1/2 kg a week... carbs and protein fill that number pretty rapidly and I have to keep portions small. But men burn more in a day and therefore can afford to eat in that way a bit more.

But I'm totally happy to stand corrected on this one. I guess I just see a lot of men on those high protein diets and not many women. For me it's because I know my body wouldn't go so well with that diet, but it could work for other women.

[hobbitle]

How much is the gym membership at Melbourne, Nicola?

I think it's about $650 per annum for an off peak membership (group classes before 2pm, gym and pool before 11am, or something like that) which isn't bad compared to other gyms. The squash courts aren't part of that though which sucks.
I think if you get full membership it's like $780 per annum. Check the UniMelb Sport website

Maybe that just seems cheap to me because i was paying $200/month for Crossfit until I couldn't afford it anymore...

[DJA]

How on earth do you know how much calories you burn a day? Is there like a calculator or something or is it a gp assesment?

I have no idea

[hobbitle]

You can get a general indication based on your age, gender, weight and height... It's called your basal metabolic rate or something. You can Google it and you will find some calculator. It gives you a general indication of what you burn if you just lie in bed all day. From there you can add on obviously how active your lifestyle is and what kinds of specific exercise you do.
It's not a bible, I mean there is obviously some room to move, and everyone's body is different. But as a starting point if you are trying to lose weight, a good way to take hold of it is to figure out how many calories you use up in a day and then ensure that you consume a deficit... Usually a deficit of about 500 calories a day results in 1/2kg per week loss. It's not gospel but it's a good place to start if you are trying to get eating habits and your lifestyle under control.

[DJA]

I'm trying to do the opposite actually . My metabolism is so fast that I don't gain weight so I guess I want to know my calorie intake so I can go say 300 over so I can start gaining. been ~51 kg for so long now...
Makes lifting difficult.

[hobbitle]

I'm trying to do the opposite actually . My metabolism is so fast that I don't gain weight so I guess I want to know my calorie intake so I can go say 300 over so I can start gaining. been ~51 kg for so long now...
Makes lifting difficult.

For someone like you then perhaps the standard calculators won't be so accurate! But the advice above re food choices is great if you want to gain some weight but stay healthy. Lots of good fats like avocado and nuts, as well as chicken, lean beef, brown rice - as mentioned by Sense and some others above!

[brenden]

Brencookie, I went to Everest Base Camp last November. Going back in 2014 And to go a mountaineering course in NZ next summer.

I think the high protein thing doesn't apply as much to women (or people in general who aren't burning heaps and heaps of calories through weights). As I say, meat has too many calories for me to eat so much of it relative to what I burn on a daily basis. My calorie intake is 1200- 1300cal per day if I want to lose 1/2 kg a week... carbs and protein fill that number pretty rapidly and I have to keep portions small. But men burn more in a day and therefore can afford to eat in that way a bit more.

But I'm totally happy to stand corrected on this one. I guess I just see a lot of men on those high protein diets and not many women. For me it's because I know my body wouldn't go so well with that diet, but it could work for other women.

That's actually so cool. EBC is definitely on my list hahaha.

Ohhhh okay - I thought you were referring to women not doing squats or deadlifts and I was like :O.

[hobbitle]

That's actually so cool. EBC is definitely on my list.

Ohhhh okay - I thought you were referring to women not doing squats or deadlifts and I was like :O.

Oh sorry! We were on different pages
Doooo EBC! Do it! And climb Mera Peak whilst you're at it! Hehehe.

[jello7]

Just on  - this is true, but you have to make it true. If you think "sweet I'll just squat a weight and it will work my abs" - it probably won't work like that. Same for the deadlift, a lot of people won't fully engage their hamstrings/glutes but particularly their abs (or core). Sense is right, these exercises will be good, but it's your job to focus on keeping a really tight middle. (This is actually what I do, I just do front squats and dlifts and barely any direct ab work).
I'd also recommend front squats with a tight tummy for your goal.

That said, if your goal is specifically visible abs, I would also do a bit of ab focussed exercises (and getting your bf% to <~10%

Adding to this, squats and deadlifts wont effectively stimulate what most people consider 'abs'. 'Abs' or the visible six pack you see are the rectus abdominis, squats and deadlifts stimulate the transverse abdominis in order to keep your torso upright, they do not stimulate the rectus abdominis. Although it is true to say they work your abdominals, they work the muscles that lie behind your 'six pack abs'. In order to stimulate the rectus abdominis you must perform exercises that involve spinal flexion (choose these carefully as many put excessive pressure on your lumbar spine). So, as Brencookie said, if you are looking for six pack abs put some focus into direct ab work, on top of your squats and deadlifts.