I'm a trained Fitness Instructor, any questions on exercise or simple nutrition? :)

[shahab6]

When I do certain types of exercises like biceps curl and just generally excersizes where I have to use my fingers to hold back, I get an ache in my lower arm in what I assume is the muscles that control my fingers.

Sometimes I have to give up an excersize because it hurts too much, especially when doing the biceps curl.

Is there a way to get rid of this aching?

Thanks

Use machine for bicep instead of free weight.

 

[shahab6]

I have a question: Is it best to keep the weight that you lift constant in each of the sets you perform when working out a certain muscle (that's 4 sets with 10 reps for me)? Thereby letting the number of repitiotions you can do vary a bit. Or is it better to adjust the weight for each set so you can do 10 repetitions in each set?

For example. If I want to work out my delta muscle, in the first set I can usually do 10 reps with 37.5 kg on a certain machine. If I in the next set only can do 8 reps with 37.5 kg is it best to lower the weight to 35 kg so I can do 10 reps or should I just leave it at 37.5 kg and only do as many reps as I can?

You can either change the weight so you can do 10 or you can just leave it, it does not matter.

What I do is for my first set, I use light weight to warm up that muscle, then I add some more weight which I can do max 10, then for my last set I add a little bit more weight to be able to do 8-9 times. Then I keep doing this until I can do my second set 11 times, once I can do the second set 11 times easly, I add more weight when I caome back again.

 

[Sphinx (Afterlife)]

lol fitness instructors are the ashley simpsons of the gym world

what a joke

 

[sisterofmercy]

lol fitness instructors are the ashley simpsons of the gym world

what a joke

and the ones that abuse steroids are fake and are totally lacking in self belief... and are the epitomy of false advertising... and...

 

[Sphinx (Afterlife)]

and the ones that abuse steroids are fake and are totally lacking in self belief... and are the epitomy of false advertising... and...

Sorry but I use steroids because ive reached my natural genetic limitation of muscle growth and therefore the only way to grow any larger muscle wise is by increasing my hormonal levels to a supraphysiological level only acheivable through exogenous supplementation of those hormones.

Im faaaar bigger and in faaaar better shape than any fitness instructor at my gym. They have a peice of paper that says theyve successfully understood what it takes to acheive a good physique, but there is a HUGE difference between 'understanding' and 'being'. Anyone can pickup a book and understand, very few can acheive.

Its like taking advice on sex from somone whose never had sex but has read alot of books on it... just cause they read the books doesnt mean theyre gonna be any good at it.

 

[sisterofmercy]

your just a junkie

Sorry but I use steroids because ive reached my natural genetic limitation of muscle growth and therefore the only way to grow any larger muscle wise is by increasing my hormonal levels to a supraphysiological level only acheivable through exogenous supplementation of those hormones.

Im faaaar bigger and in faaaar better shape than any fitness instructor at my gym. They have a peice of paper that says theyve successfully understood what it takes to acheive a good physique, but there is a HUGE difference between 'understanding' and 'being'. Anyone can pickup a book and understand, very few can acheive.

Its like taking advice on sex from somone whose never had sex but has read alot of books on it... just cause they read the books doesnt mean theyre gonna be any good at it.

thats what its all about to you neanderthals, isnt it ? im faaaaaaaaaaaaar bigger and faaaaaaaaaaaaar better... yaaaaawwwwwnnnn. but its all fake. period. your fake. period.
all it says to anyone with a bit of brains is "he is just another junkie, its just that his drug conveys (fake) health". but i see them as the same as any other junkie. thier health IS suffering, only its on the inside.

i look at ron coleman and laugh to myself, what has he achieved ? absolutley NOTHING, but an early death. bets on he dies before 55... by the way, that (ronnie) is a joke, all be it a very sad one, because he is in total denial, like 99% of abusers except he is encouraging youth to follow in his footsteps, by having them believe that they are "achieving" something. god help them

 

[Sphinx (Afterlife)]

thats what its all about to you neanderthals, isnt it ? im faaaaaaaaaaaaar bigger and faaaaaaaaaaaaar better... yaaaaawwwwwnnnn. but its all fake. period. your fake. period.

If im fake then howcome I can break ur neck between my bicep and forearm? Thats as real as it gets if you ask me

Perhaps it is you who are 'fake' and project your accusations of fakeness unto others to make yourself feel less fake by being able to identify others as fake, guaranteeing to yourself that you must be real to see the fake cause fake cannot see fake because its fake, fake, fake and fakety fake!

And yes im better than you because im bigger than you. Thats how it works in nature, thats how it works for me. The bigger the beast the bigger the peace.

 

[sisterofmercy]

If im fake then howcome I can break ur neck between my bicep and forearm? Thats as real as it gets if you ask me

oh realllllly... what a fucking "achievment"

Perhaps it is you who are 'fake' and project your accusations of fakeness unto others to make yourself feel less fake by being able to identify others as fake, guaranteeing to yourself that you must be real to see the fake cause fake cannot see fake because its fake, fake, fake and fakety fake!

And yes im better than you because im bigger than you. Thats how it works in nature, thats how it works for me. The bigger the beast the bigger the peace.

your also a far bigger dickhead than anyone...

and lay off the juice for a while, before they stick you in the gorrila enclosure, magilla. by the way, my sister can break your neck too... she would be a tenth of your size, she just believes in herself, and her art.

 

[Smyth]

If im fake then howcome I can break ur neck between my bicep and forearm? Thats as real as it gets if you ask me

I agree

 

[MynameisnotDeja]

Here is my question:

HOW THE HECK CAN I DO CARDIO WITHOUT DISSAPEARING?

I really feel I NEED cardio...for my overall health. It increases my circulation and gives me energy to keep going throughout my night at work. I just feel healthier when Im in good shape. I always have worked out somewhat, to be tone, like doing lunges and sit ups and stuff, but even after doing this a long time, the first time I did some cardio I almost died, showing me that even though I might have muscle, the most important muscle was really out of shape.
The thing is, since doing cardio (I only do about 15-30 minutes on the cross country ski machine about 3x a week), Im losing SO much weight. This is good, somewhat, but I dont want to lose everything I have, I like my ass and titties..but since starting to work out (its only been like two weeks) my clothes are literally falling off of me. Also it seems that being fit gives me LESS of an apetite, not more, so I seem to be eating less too. I try to eat, but I just never feel like eating a lot. SO Im taking in the same, or less amount of calories and losing weight.

What should I do? I DONT want to stop doing cardio. Should I take some kind of weight gainer supplement or something?

 

[shahab6]

Here is my question:

HOW THE HECK CAN I DO CARDIO WITHOUT DISSAPEARING?

I really feel I NEED cardio...for my overall health. It increases my circulation and gives me energy to keep going throughout my night at work. I just feel healthier when Im in good shape. I always have worked out somewhat, to be tone, like doing lunges and sit ups and stuff, but even after doing this a long time, the first time I did some cardio I almost died, showing me that even though I might have muscle, the most important muscle was really out of shape.
The thing is, since doing cardio (I only do about 15-30 minutes on the cross country ski machine about 3x a week), Im losing SO much weight. This is good, somewhat, but I dont want to lose everything I have, I like my ass and titties..but since starting to work out (its only been like two weeks) my clothes are literally falling off of me. Also it seems that being fit gives me LESS of an apetite, not more, so I seem to be eating less too. I try to eat, but I just never feel like eating a lot. SO Im taking in the same, or less amount of calories and losing weight.

What should I do? I DONT want to stop doing cardio. Should I take some kind of weight gainer supplement or something?

You can cut it down to 1-2 times per-week 10 to 20min, then after 2 months bring it to 3 times, your body will get use to the running and you no longer will lose much weight from it.

 

[MynameisnotDeja]

Ive been trying to eat more protien too...do you think that will help me gain weight in a healthy, muscular way? Ever since Ive been vegetarian Ive found Im not building muscle as well.

 

[shahab6]

Ive been trying to eat more protien too...do you think that will help me gain weight in a healthy, muscular way? Ever since Ive been vegetarian Ive found Im not building muscle as well.

In order to gain muslce you need protein, so yes that will help

 

[Tranquil Soul]

Weight training does not make you loose weight but try and do your weights before you cardio if you can. Burning up your glucose on weights will give you better chances of using fat for fuel in cardio.

I Strongly disagree.

If you are doing three sets of 8 of compound exercises (back, chest, legs), and at a weight that is sufficient to make you fail on the last couple of reps, 3 times a week, your body is constantly repairing muscle in a big way. This gives a large boost to your metabolism. It can take 4 days to repair one muscle group if you train properly.

I would go so far as to argue that for people starting out with fat loss, it's the way to go, as opposed to cardio. The other benefit you reap from it is increased musclemass, thus again boosting the metabolism.

 

[Tranquil Soul]

Ive been trying to eat more protien too...do you think that will help me gain weight in a healthy, muscular way? Ever since Ive been vegetarian Ive found Im not building muscle as well.

As a vegetarian, it can be quite hard to maintain a good protein level in your diet. If you are really having trouble with it, I would recommend buying a supplement to have once a day. Most are made from whey derivatives ( I'm assuming you are not adverse to milk?), cutting the meat out of the equation. If you don't want, or don't feel you need all the other vitamins and sugars etc that come with a lot of these supplements, then you could always go a WPI (whey protein isolate) which is exactly what the name says. This is a little more expensive though.

If you don't drink milk, then you can always boost your legume intake....even if it means having a daal curry every now and then (minus the ghee of course)

 

[Tranquil Soul]

Im faaaar bigger and in faaaar better shape than any fitness instructor at my gym.

Question, have you developed the steroid gut yet? You know, the one you get because all of your organs grow larger. Sure, you might look cut for now, but it does happen, and boy does it look bad. Sure is a sign of bad health too.

 

[Tranquil Soul]

I have a nutrition question:

What am I missing out in my diet and what can I eat to make it balanced/gain weight healthily? I would also like to gain some muscle, I am very thin.

My diet is extremely limited (no meat, no veg, no cooked food); my daily consumption goes like this:

Breakfast: Cereal, Toast, Milk, Multivitamin tablet, Omega capsules
Lunch: Bread Rolls, Crisps, Smoothie (innocent), Cake
Evening: Bread Rolls, Cereal, Nuts, Water/Milk, Chocolate

Should I be buying protein supplements? If yes, which ones? Any advice would be much appreciated because I feel that I am going to waste away if I don't find more things to eat!

My god man, all you eat are carbs! except for some fat in the nuts milk cake and chocolate (keep the nuts and milk, ditch the rest for some good ol' protein). I also don't beleive in taking mutivitamins unless out of necessity, and even then, you have to cycle yourself off them, otherwise your dependant body gets much more susceptable to colds, flus general sickness. My friend and I noticed this in the past.....whenever we would stop taking multiV's, we would inevitably become sick. It is much better to incorporate those vitamins into your diet through healthy eating. At the very least from a meal supplement, which brings me to my next point.


It seems you have trouble putting on weight, and from what I can see, I reckon it is likely you are even experiencing ketosis because of the high carb low protein diet (think reverse atkins). If you have trouble eating protein in its most common forms, ie beef, pork, lamb, fish, legumes; then maybe you should start out with a supplement. This also means you can drop the multivitamin tabs.

Basically you want to combine a diet with higher protein intake and some regular exercise, ideally weights, just to gain some musclemass.

 

[Tranquil Soul]

When I do certain types of exercises like biceps curl and just generally excersizes where I have to use my fingers to hold back, I get an ache in my lower arm in what I assume is the muscles that control my fingers.

Sometimes I have to give up an excersize because it hurts too much, especially when doing the biceps curl.

Is there a way to get rid of this aching?

Thanks

How long have you been doing this exercise for? has the aching been there from the very start? if it has, and you haven't been doing the exercise for too long, then it is just normal....

What sort of ache is it? a muscle soreness ache, or does it feel more like an injury?

when I spot people who are new to strength training, and they do a compound exercise like back, they often complain about arm soreness being worse, and this is the case for a while, because the arms are basically the weakest link. The Latissimus Dorsi is a much larger muscle than any in the arms, and at first, it is the last to give out, if it gives out at all because it is naturally out of proportion.

So if this is the case with you, just keep it up, and it should be replaced by a whole new area of pain :D

 

[Tranquil Soul]

So lifting for strength is what makes the muscle actually get bigger right?

What you basically want in order to get stronger, is to make your muscles grow (duh). In order to do this, one must tear muscle fibres so they can be repaired. This happens to some degree with any sort of lifting. Have you ever done a set of lifting where you try to squeeze out the last one, but it just doesn't want to happen? That's what you want, every time, at the last set of your chosen exercise. Preferable the last rep too. This is when you have torn the most muscle fibres, and thus have more to repair and come back bigger, stronger.

With lifting exercises in strength training, you can much go past the good old

warmup
3 sets of 8 reps

if you have just jumped up in the weight you are lifting, you can do 3 sets of 6 reps for a while if you feel the need. The main thing is that you can last 3 sets, and that it isn't so easy that you fly through it without some intense struggle towards the end, or failure.

This is one of the reasons why I love weights so much, for best results, you have to encourage failure (in a controlled way as I just explained though, lol)

 

[MynameisnotDeja]

My god man, all you eat are carbs! except for some fat in the nuts milk cake and chocolate (keep the nuts and milk, ditch the rest for some good ol' protein). I also don't beleive in taking mutivitamins unless out of necessity, and even then, you have to cycle yourself off them, otherwise your dependant body gets much more susceptable to colds, flus general sickness. My friend and I noticed this in the past.....whenever we would stop taking multiV's, we would inevitably become sick. It is much better to incorporate those vitamins into your diet through healthy eating. At the very least from a meal supplement, which brings me to my next point.
.

Interesting! I was thinking about this....I dont know if its the reason or anything but I havent gotten as sick lately in a long time, and I no longer take a multi every day (every three days usually).