I’m really interested in body building, I’ve gotten some information but there’s never enough, I’d really like to know what you do, what machines you use, and for how long, also how long it took to notice major results! Food eaten in a day, ect. Thanks!
119323
Check out the site below. I've been doing this routine and have had great results from it. It's a very hard workout that only lasts about an hour a day, but so far in the last three months, I've added 1-1/4 inches to my arms and 1-1/2 inches to my chest. I'm also looking a lot better in the mirror. It takes time to get a body like Arnold, but if you keep at, You'll like the results.
114609
There is no one right answer.  But first things first, cut out all the crap from your diet.  Lower your fried food, carb, soda, salt, and butter intake.  Next is cardio.  I recommend 20-60 minutes of cardio at least 4 times a week.  Now to the actual ab question.  As for the number of reps and sets.  Find a few exercises you like and do a minimum of 3 sets of 30-40.  See how you feel.  If that is too much, drop the reps if too easy, add some reps.  Still not challenged, shoot me an email I will send you a destructive ab workout.  Then find a few exercises that you don't like and do those as well.  I personally like to do a set of abs or obliques in between each set of my main workout.  Keeps the heart rate high, keeps you focused on your mission which equals more burning of fat.  Most importantly take your time and use proper form on every single rep.  Slow is good but if you concentrate on yoru form you will do more good for the flat sexy look.  Too slow and you will find yourself growing a whole midsection of muscle like bodybuilders, not so much the sexy definition you are looking for.  I sometimes do so many reps and sets that I separate upper abs, lower abs, and obliques on separate days.  Enjoy!
102366
I love Dr Phil for one reason and here it is\n\nHe continually asks his guests one simple question: "How's it working for you?"\n\nSuccess in anything comes from FINDING WHAT WORKS then DOING WHAT WORKS.\n\nI am going to reveal to you the Secret Weight Loss Formula that Celebrity personal trainer don’t want you to know about.\n\nBefore I reveal the secret, first I need to explain to you that there is process that your body goes through to burn body fat. \n\nSo how does your body burn fat?\n\nIt is a 2 steps process and in order you need to:\n1.Release the fat from the fat cells and only then\n2.You can burn the fat\n\n\nThat process is the same for every human being. I will outline the steps and then show you how you can easily apply some fundamental rules to allow your body to burn the maximum amount of fat with less effort and minimum time. Once you understand that simple process, you can easily see why you are not getting the results that you want. Even bigger, you will finally see that getting that dream body is getting so much closer to reality that you will be extremely motivated to get started as soon as you can.\n\nHow does your body release the fat from the cells?\n\nBefore you can turn your body into a fat burning machine, here what needs to happen: your body fat need to be released from the fat cells. You can accomplish this step successfully with your nutrition program. Here are some specific tips that you can apply right away to achieve that.\n\n1.Eat 4-6 small, frequent meals and never skip meals.\n2.Include small amounts of good fats.\n3.Eat natural foods; avoid processed & refined foods\n4.Eat lean proteins with each meal.\n5.Eat more complex carbs, fruits & vegetables.\n\nThe most misunderstood weight loss strategy. How to burn the *fat* instead of burning muscles.\n\nReleasing fat from the fat cells is not the end of it; actually, it is just the beginning. Because the fat needs to be transported from the fat cells to your muscles so it can be burned there. This is done through your blood and the cardiovascular system is responsible for that. The more effective is that system, the more effective your body will become at burning fat. You can improve your cardio vascular system by doing so cardio training.  However, don’t go out yet and spend 1 hour on the treadmill because you probably not going to be doing too much good like that.\n\nThe reason is excessive cardio combined with a restrictive diet burns fat but mostly muscle tissue. That is not a good thing at all, because muscle tissue is where you burn the fat and if you are burning away muscle tissue, you are burning your ability to burn more fat in the future (weight loss plateau). You just don’t cut the hand that feed you. So cardio burns fat and it can also burn muscle tissue, this is a huge dilemma. Damn if you do, damn if you don’t. But wait there is a solution to that…\n\nYou need to do some MODERATE cardio training. The key word here is moderate. \nDoing too much cardio can be detrimental and I am sure you have seen those people that are doing cardio on a daily basis and still not getting anywhere. The result is a low metabolism. Low metabolism means, your body fat is not going anywhere, anytime \nsoon. Here is what you need to do:\n\n1.Do some moderate cardio training; the key word here is moderate\n2.Never diet but consume little fewer calories that you will burn (No starvation diets, Please...)\n\nThe world most efficient “fat burner” is FREE and You already have it.\n\nBefore I reveal to you how personal trainer get those celebrities in the best shape of their life in such short period there is one more thing that I want you to understand. Because it is very important. \nWeight loss marketers always claim that they have the magic “fat burner” that will melt your fat away. The problem is that they have a new one coming out every year, so I wonder if the one from last year was so effective, why we need a new one. Ther
162278
You can try riding teh Elliptyical Trainer if you have access to a gym. Youwork-out your arms, chest, stomach, glutes, and legs. It is an awesome overall work-out. Also, My Dr. recommended the Medifast Diet. It teaches you to eat 5-6 Small meals a day, every 2-3 hours to speed up your metabolism and you lose weight quickly and healthy with very little exercise. I lost 26 lbs. so far. I can give you the number and stuff. Just e-mail me at lovejae247@yahoo.com
605040
When it comes to biulding muscle it all comes down to Form and diet... you can exercises 10 hours a week but if you are lifting wrong... using the wrong weight... You might be lifting wrong... If you want to see results higher a trainer that's your best way for success. But if that hasn't worked for you it might not be in yor genetics... I have been trying to years and have come close to looking good but it doesn't seem to work out for me either and I can't afford to keep paying for training either.
604224
Few of these are correct but seem to be forgetting a few items.  I am not a professional body builder, however, an individual in my dojo helps train me and IS an ex-pro body builder and now trainer (hurt her back doing competition lift).\nHere is what she has had me doing and I have added over an inch in about 1 month.\n1) weights.  You can do upper body (arms) one to two times per week.  But your body needs time to repair so any more than that could result in working against yourself and damage.\n2) do 3 to 4 sets with roughly 12-20 reps.  Low reps with high weight results in bigger muscles while low weights and large reps are toning. Also consider speed...for little time between sets and you will build stregth but less mass (according to M&F this month).  \nSince you are doing arms you want arm routines.  You can find several differant types in muscle mags.  But after about 4 to 6 weeks your muscles will begin to get used to the excercise and start working against you so you will need to try a differant routine.  Rotate routines every 4 to 6 weeks.\n3) DIET.  This is very important.  At 6'4 and 215 lbs I have to eat a ton of protein which is not too realistic given time constraints and job.  So here is what I do for that...SUPPLEMENTS: protein, omega 3, creatine, l-glutamine, protein shakes. Not to forget 2x RDA of vitamin c and 2x RDA of regular vitamins.\nFor my diet: oatmeal and grain cereal in the AM, banana or apple too.  drink apple juice and take supplements.  protein shake about 2 hours later (with milk -- just tastes better). lunch is often fish or chicken breast. fruit too.  normally about 32oz of water by now downed (I have my daily water measured via a 64oz container at home and one at work).  Around 2 is a peanut butter sandwich or protein shake.  Grapes.  Juice drink or water.\nFor dinner : fish, meat, chicken (one of the 3) then veggies and sometimes a starch. Drink water and juice\nSnack is usually a fruit or some brownies (not perfect). drink water and milk.\nI also run an average of 2x per week (2 miles) and do 15 min at a go on the stairmaster after a 2mi run.\nI know this answers a bit more than you asked...\nBut to get bigger quick, you need the proper diet which also requires a good all around workout.
559941
i've tried so many things to lose weight and Nutrisystem was wonderful!!!! i lost 12 pounds which was awesome and i myself noticed the difference! \nthe first time i tried it i kind of cheated by eating foods that weren't sent to me and i did lose weight, but i would've lost more if i wouldnt' have cheated a bit.\n but the second time i ordered it, i was more commited and followed it and lost more weight. \nthe first 3 days i had lost 4 pounds, mainly i think because i lost a lot of water, but after that it was like 2 pounds a week. \nthe amount nutrisystem cost is WORTH it!!!! i hope to order it again, when i have more $$$. dont' give up!!!! i could never imagine myself being thin because i always a chubby. i thought it was IMPOSSIBLE for me to get slim, but it is POSSible if you stay postive and stayed commited. i did. \ni'm trying to maintain my weight now on my OWN without nutrisystem and so far it's gone pretty good. i'm still trying to shed my last 10 pounds and it's a killer! but i know i will get there.\nfor now, to motivate myself to lost those last 10 i made signs with my goal weight on them all over my room, so i know what i'm working for. and i also try to imagine my family's reactions when they see me slimmer in december(i only see them during Christmas, we live in different countries). i can't wait to hear them say to me" you look so good!!!!" ," how'd you do it?" \ndon't get discouraged!!! good luck!!!
305737
Over the past 6 months I’ve researched the internet looking for how to do one thing.  How can I get defined and toned (see my abs).  In other words, how can I lose weight and gain muscle effectively.  What I found is this.  For one, it’s not one goal, its two separate goals.  Before you say it, doing both is possible but your results will be so minor it will take years to see the changes.  I’ve been in a gym for 5 years and the only thing I’ve gained is I’m in good shape!  Stop following workout magazine routines!\n\nAfter learning everything I could, 6 Months ago I decided to focus on each goal for a period of time (this is how to see results up front and each week).  I started with weight loss otherwise known as cutting.  To lose weight you have to create a calorie deficit and once that deficit reaches 3500 you’ll lose 1 pound.  You can do this by cutting your calories or increasing your activity level.  You should do both.  While doing this you also need to drop the “bad” fat!  Your body will burn the newest stored fats first before it gets to the older stored fat, which is covering your abs.  All fats should come from lean meat, nuts, olive oil, and good ole fish!  Your eating habits can stay the same but eating “good” nutritional food is a must.  To find your abs you must do cardio, cardio, cardio, cardio, and more cardio while eating good foods and creating a calorie deficit.  Never go below 1800 calories if you’re a male.  I’m 5’9” age 33 and I cut my calories between 2000 and 2500 while increasing my cardio. A good way to estimate how many calories you eat a day is to log your food on fitday.com!  I did this for 1 month and was shocked how easy it is to eat 3000 in one day!  I created a deficit between 500 and 1000 a day by running, biking, and weight training.  At this point I was looking a little to thin because losing weight will burn muscle at a small rate.  No way around it even with increased protein and glutamine.  That will only slow it a little.  Then I switched to focus on muscle gain!\n\nIn order to gain weight you must create a calorie surplus (500 or more over).  You must weight train hard for 1 hour at least 3 times a week.  You will exhaust stored glucose within 30 minutes of lifting weights so the key is to hit it hard and fast (but take those small breaks in between sets)!  Overtraining is the number one reason people in the gym look like they’ve never been.  \n\nIn conclusion, I focused on one goal at a time.  Right now, I switch every week.  During weight loss I cut calories to 2000-2500 and eat every 2-3 hours and limit fat intake.  For males to see there abs, you must drop below 10% body fat and the only way to do that is cardio, cardio, cardio, and eat right every few hours!!  Since you increase your activity level you will need to eat often to maintain enough energy to do cardio.  You will also lift weights during weight loss.\n\nDuring weight gain, eat the same as you are during weight loss between 2000-2500 a day but use protein muscle gainers to increase your calories to create a surplus of 500 or more a day.  Lift weights and cut the cardio down to no more than 2-3 times that week not to exceed 30 minutes (best done on your off days from lifting).  If you do cardio on the same day you lift, lift first so you use all stored energy for max weight lifts!  When you switch back to weight loss, just stop taking the muscle gainer.  This is how you keep your eating habits the same.  If you would like to contact me to discuss my results and advice, my email address is wgclewis@yahoo.com.  \n\nI would start with weight loss for 2 months before doing the switch every week. It’s best to lower your body fat before trying to gain muscle.  In short the only way to see your abs is to drop your body fat that’s covering them.  Fat will come off in reverse of how it was put on.  For males fat is stored in the love handles and midsections first and then through out the whole bod
94587
I have tried a lot of "fat burners" from my experience (I lost more than 70lbs). I can tell you that most of those products are just marketing hype.\n\nSome of them may be efficient and but when my personal training clients asked me about "fat burners" I tell them that before you buy anything to take a look at Will Brink's Diet Supplements Revealed . \n\nActually right now, They are giving away free extracts from the e-book so you can see inside at exactly what products is being reviewed. He'll tell you what really works and what is just *marketing hype*\n\nJust go here \nhttp://snipurl.com/nwtc\n\nThey will send you the extract's immediately.\n\nhttp://www.charlesblain.com
407566
Well Joe r as a certified fitness professional I see a few glitches in your programs. First I would do a 40% carb, 40% protein, and 20% fat eating lifestyle. Your current protein intake is way to much and can be stored as fat. Or you could go for 1 gr. of protein for every pound of body weight. With your carbs and fats choose healthy choices. For your resistance training I would try a full body workout using lifts that use the most muscle mass(squats, dead lifts, bench moves, chin-ups, pull ups, etc) I would go for 3 sets of 8-12 reps. The biggest thing to remember is to work your front and back equally. Your cardio you can do the other days that involve 30 to 45 min a session; nothing longer than 60 min. Also be sure to add in a interval session once or twice a week for 20 min.(go fast for 1-2 min and then slow for 30 sec to 1 min, repeat for a total of 20 min.) And finally be sure to vary your workouts every 3 to 4 weeks and use a variety of cardio exercises. Hope you see an improvement and good luck!!
271628
You need to have high intensity and increase sessions to 1.5 hours here is a plan I follow. \n\nIf you want to do this it is for life so you need to totally change your way of eating and exercising. This is not a diet rather than a healthy eating plan for life. So no more talking diet cause it means time limit.  \n\nHere are the golden rules: \nInitially cut down to 1200 calories. \nExercise 6 times per week for 1 hours a day. Do three weight sessions and three cardio sessions. No gym involved. \nDon't eat carbs after 4pm, never eat carbs within 2 hours of exercise or within 1 hour of exercise. \nDrink 3 litres of water per day. You can have a green tea at the end of the day. \nLimit your fruit in take to 2 pieces per day. \nNever eat dinner after 6pm.\nAdopt of low GI eating plan this is sustainable for life!\nMake low fat dairy choices \n\nFollow this menu plan as a suggestion: \nBreakfast 7am - 1 cup hot water w lemon\n20 minutes later have a bowel of oats w water (no honey) OR\nfruit salad w low GI soy yogurt\nSnack 10am - pear or apple (both low GI)\nLunch 12.30pm - multigrain sandwich w 50g tuna & salad (no butter)\nSnack 3pm - low GI yogurt OR skim berry smoothie (no honey or banana) plenty of ice, 1/2 cup skim milk & 1/4 cup yogurt\nDinner 5.30pm - 120g grilled lean meat/fish/prawns/tofu patties (not fried) w spinach salad & mixed vegies (no whites, carbs) OR 3 egg white/soy omlette with ham, cheese and tomato\nSnack - 1 scoop of low cal low fat ice cream (if hungry)\n\nExercise is must be intense. Refer to www.bodybuilding.com for your weights routine. Never do weights two consecutive days have a cardio day in between. \n\nCardio needs to include running, go hard up stair wells and cycling. You get the most benefits from exercise when your body is totally fatigued and this is when you see changes. \n\nTo maintain you can increase calories to 1500 and reduce exercise sessions to 3-4 times per week. If weight creeps up again due to holiday period etc.. go back to 1200 cal and 6 sessions again. \n\nGood luck it worked for me it can work for anyone.
397215
I had this problem, always was able to maintaine my weight.  I never over ate, but didn't watch what i ate, fluctuated up and down 5 pounds at most.   Wasn't active either due to being a heavy smoker.  \n\nWell i turned 21, winter came shortly after, I was always wearing 3 or 4 layers of clothes since i live in PA and its about a 20 min walk to classes.   Spring came and all of a sudden i realized i had a gut...gained 40 lbs and lost a little muscle.  \n\n\nMotivation.   Well instead of switching to bigger sized clothing, i stuck with the clothes that gave me man boobs and gut.  I became super self concious and was generally embarassed, always embarassed.  Even when i was in my apt alone, i could feel my stomache bulging out.  \n\nI'm a conservative person, but i'd reccomend wearing clothing a little skimpy, stuff that just makes you look horrible.  Rolls hanging out etc.  If you go to a party or something,  yeah wear nicer clothes, but the rest of the time, don't.  That will give you the motivation you need.   \n\nIt atleast worked for me.\nAlso...what i actually did.  \nWell i did cut a little bit of caliores.  I drank 4 liters of soda a day and just simply switched to more filling fruit juice (OJ with pulp) and water.  That cut nearly 2000 calories out of my daily diet.  Also, i didn't know this, but the sugar itself is somewhat addictive.  Your body gives you the urges of hunger when your sugar drops thats only cured by drinking more soda, but you don't realize this and just eat food.  \nI still drink soda now, 2 liters a week max.  \nTry to find something like that in your diet, something that you wont' entirely miss.\n\nI also did a little bit of strength training.  Being a woman, you won't have to worry about bulking out, since you don't have the hormones.  But get a dumbell, while watching tv just do some curls.  \nBasically if you are maintaining your weight....every lb of muscle you gain results in losing 6 lb of fat.  Every pound of muscle burns about 30 calories while fat burns about 5.  \n\nMy results were losing about 20 lbs in 6 months.
355481
I recently joined a free diet website called sparkpeople.com.  You enter your current weight, goal weight, and deadline and it calculates how many calories you need to eat to get there.  They have customizeable meal plans, which are optional if you want to make up your own diet like I do.  I use it daily to keep track of how many calories I eat...the nutrition tracker lets you track calories, protein, fat, carbs, fiber, calcium, anything!  You can search their database for what you ate and it puts in all the numbers for you so it's super easy.  I also use it to keep track of my cardio and strength workouts too.  There's a ton of useful articles and a community of people there to offer support.  And it's totally 100% free!  I'm not getting paid to advertise for them or anything, I just love this site!
553808
Hi,  I have been a personal trainer and a bodybuilder for 25 years.  I have trained professional athletes in Major League Baseball, the National Hockey League, the National Downhill Ski Team as well as numerous bodybuilders.  I trained one person who won the North America bodybuilding championships.   I have also helped many 100’s of people lose weight, tone up and get into great shape again.  I just had one client lose 95 lbs. I have developed an excellent, easy to follow diet & exercise plan that will help you achieve your goals. I can offer my plan to you for only $20.00 US. Cash or money orders only please.  And I am David Price, 2177 – 6th Avenue, Trail, BC, Canada, V1R3B8.\n\nPlease include your age, whether you are male or female, height, bodyweight and your goals.\n\nI will also offer you free consultation via messenger or e-mail to help you along to achieve your goals.  I look forward to hearing from you.  Take care. \n\nSincerely,\n\nDavid Price\n\nPs>>if you require more info please contact me at  dcprice1@shaw.ca
259551
Hi it is nice to hear i am not alone!\nI started working out and getting back into it, and have lost 30 lb.  I have taken nutrition, and a personal trainging course to get my head straight.  \n\n1st day- 10 min cardio warm up- anything you want just try to get that heart rate up\nThen go and do a full body workout with wieghts with your main focus being on in following order\nlegs\nchest\nback\ncore\narms\n(This order ensures you are using your biggest muscles most which will burn off the most calories in the long run when they are repairing themselves)\nThis should take you about 25-30 min or so\n\nThen finish off the workout with some more cardio-something that will keep you in your target heart rate range so you are burning as many fat cal. as possible.\n\nDAY TWO\n\nDevote this day purely to cardio... try out all the differnt machines see which one you like.  I find that i like doing like three or four different machines on cardio day to mix it up, it helps the time pass faster.\n*Music is great during cardio, it helps the time pass, and it makes it fun*\n\nAfter your cardio workout it would be good to stretch for about 5-10 min while your muscles are warmed up-but don't overdo it.\n\n\nDAY THREE- same as day one\nDAY FOUR-same as day two\nBasically just keep switching off days, and then take the seventh day off.  Your body will need that rest period especially in the begging.  Maybe on that day take a nice walk, or bike ride. \n\nCALORIE WISE\nPlay with it.\nIt took me a while to find the right amount of calories for me 1200, but when i want to be really aggressive i drop it down to 800.  \n\nFruits and veggies are awsome, and low cal.  \n\nAlso whole wheat pretzels, and plain yogurt with brown sugar are really good too.\n\nAlso making sure healthy foods are always around you is key.  If you have junk around that is what you will eat, and if you have good food around then the same goes.\n\nWell i hope this helps\n If you have any more questions you can e-mail me.  Sunshine_toes@yahoo.com
286934
I used herbal energy boosters for my metabolism together with a special meal replacement drink.  I have lost loads of bodyfat.  If you would like to know a bit more about my method, get back to me and I will be happy to give you furhter details.  Or you could visit www.aloe-vera-guide.com where there is more info that may help. Hope this is of some use to you. I am still using these particular products and they continue to keep me slim.  Took me 15 years of searching to find them.
495507
Hi,  I have been a personal trainer and a bodybuilder for 25 years.  I have trained professional athletes in several sports as well as numerous bodybuilders.  I trained one person who won the North America bodybuilding championships.   I have also helped many 100’s of people lose weight, tone up and get into great shape again.  I just had one client lose 95 lbs. I have developed an excellent, easy to follow proven diet & exercise plan that will help you achieve your goals. I can offer my plan to you for only $20.00 US.  Paypal, cash or money orders only please.  And I am David Price, 2177 – 6th Avenue, Trail, BC, Canada, V1R3B8.\n\nPlease include your age, whether you are male or female, height, bodyweight and your goals.\n\nI will also offer you free consultation via messenger or e-mail to help you along to achieve your goals.  I look forward to hearing from you.  Take care. \n\nSincerely,\n\nDavid Price\ndcprice1@shaw.ca