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(85 votes) Published: Apr 01, 2009 6:11 p.m. In 5 Favorites Lists Viewed 583 times
First off, I give props to MattM. He inspired me to do this egg and I thought I would make a supportive egg, going into a little more detail than explained about hitting the gym for the first time.
Table of contents ____________________________
I. Clearing up terms
II. What to worry about
III. What NOT to worry about
IV. How to get started
V. Example gym routines/How to make your own
VI. How to burn fat
VII. Diet
VIII. Additional Notes
I. Clearing up terms
- If you are looking at this egg about information for losing weight, you will not find it. However, what you will find is how to lose FAT. Clearing up those two terms are the first step to a better body, because using the term "weight" includes both lean muscle AND fat (I am sure none of you would like to lose muscle).
- BMI = Body Mass Index
- LBM = Lean Body Mass
- DB = Dumbbell
- BB = Barbell
- BFP = Body Fat Percentage
- MR = Metabolic Rate
- RMR = Resting Metabolic Rate
- Split Body Workout = Only working certain body parts at a time... such as using Monday for biceps and triceps specifically.
- Total Body Workout = In the gym, you perform 1 or 2 exercises per muscle group and work out either your WHOLE body or HALF of your body. Such as, doing both upper and lower body in one day (not recommended) or upper body one day and lower body following the next (helps build knowledge for beginners).
II. What to worry about
I cannot say this enough, get a MOTIVATED gym partner! Having someone there to get you off your ass when you do not feel like going is a big bonus, especially if he/she also wants to gain muscle. Have him/her challenge you with higher weights than you are trying.
Perfecting form before using heavy weight. This is an important quote which should be followed from the beginning "Form is more important than weight." Sure, if you can deadlift 225 that will be good but you are going to get a lot of people in the gym looking at you funny if you are pulling on the left side more than the right.
Get a professional to view your routine with you before doing it. There are certain muscle groups which should not be matched on the same day, such as shoulders and hamstrings. Of course, that is if you are doing a split body workout.
III. What NOT to worry about
Starting to take supplements. This could be controversial. Someone may have researched body building enough to know what whey or isolated protein supplement to pick out. That is completely okay. For an isolated protein powder that you can put in smoothies I would recommend All-Natural Chocolate Isopure. The supplements that I am referring to are fat burners, creatine, ephedra, etc. (Note: Do NOT use ephedra, please). This is because you are JUST STARTING OUT! Don’t worry about that til you have familiarized yourself with the gym and your exercises.
Lifting light weights. Hey, everyone starts somewhere. Even that big guy in the corner of the gym that is curling 95 lb. dumbbells started out at 15’s some point in time.
Feeling weird asking for help from someone. If you aren’t sure about form, ask someone near you. It will pay off in the end.
IV. How to get started
Do your research. Here are a few websites that I would recommend...
www.Bodybuilding.com
www.Bodybuildingtipsguide.com
www.Bodybuilding.net
_______________________________
Go to your supermarket and pick up a magazine or two. I have found interest in the following...
Flex Magazine
Muscle and Fitness
Iron Man
________________________________
V. Example gym routines/How to make your own
Pick a routine. I will give you a few examples...
BEGINNER’S PICK -----------------
Monday: Upper body/Light cardio
Tuesday: Lower body
Wednesday: High-Intensity Training Cardio
Thursday: Rest
Friday: Upper body
Saturday: Lower body/Light cardio
Sunday: Rest
*You may have noticed I put Forearms and Calves in there twice. This is because they are minor muscle groups and should be worked twice per week.
For exercises concerning the split body workout routine, you can go to the following website:
http://www.bodybuilding.com/fun/exercises.htm
Important! Believe it or not, your body WILL get used to a routine if you do it over and over again for weeks on end. It is always important to not only switch up your routine to keep your muscle building consistent, but also to keep yourself from being bored to death.
Now, it is your turn to make a routine. To get started, look at other people’s routines first and see which muscles they group on which days, and create one similar to theirs. It is also in opinion which muscle to group too. For example, I like to put biceps and triceps in the same day. Some people will object to this because it fatigues opposite muscles on the same day, therefore making your whole arm dead. I like this feeling and it works good for me, so there are no wrong routines. But keep in mind you would like to avoid putting large muscle groups in the same day. Work the opposite the next day. If you are doing chest/abs/lats one day, work calves/quads/hamstrings the next. Then take a rest day. Follow that pattern and guaranteed you will be on the next step to producing a great routine.
VI. How to burn fat
Your first step to burning fat is realizing that you may or may not be overweight. If you are skinny but looking to tone up, that is great. But if you are looking to get skinny and are currently overweight, the first step to take is to realize the problem, analyze it, and then fix it. Just like in math class.
Here is a tip: No matter how many crunches or situps you do, you will not get a six pack. I will explain. Everyone has a six pack but it is a matter of getting rid of the layer of fat to see it. That layer varies in size between people. If you happen to be one of the lucky humans born with a naturally-fast metabolism, awesome! But in the next few tips I will explain how to burn this layer of fat and how to finally get that body you have wanted for a long time.
First off, say good bye to the sweets. Candies, sweets, pastries, etc. are not going to get rid of that layer of fat. I will have to say keeping the will power to stay away from that stuff is the hardest part. Processed sugars are your worst enemy.
Second off, invest in green tea. Tea overall is a healthy beverage to drink, but this specific tea will help in fat burning. It increases your MR by harnessing all the EGCg’s (EpiGallo-Catechin-3-Gallate) inside of the tea. It can also help reduce the amount of triglycerides (A.K.A. Fat) and cholesterol absorption in the intestines. Try your best to drink green tea straight too if you usually go heavy on the honey in your teas.
Another controversial topic: Caffeine. Some people oppose it, I appraise it. It is addictive and makes you crash, but it can provide a good energy boost when you drink it before the gym and can be a catalyst to increase your metabolism. Caffeine actually attaches itself to fat molecules and incinerates them too.
Drink lots of water. This tip has been around forever and the reason is because IT WORKS. If possible, drink 8-10 glasses of water per day.
Eat lots of vegetables that are high in fiber. This can help fill up your stomach because fiber is pretty dense, therefore decreasing your food cravings.
If you need to cheat, combine your cheat food with something productive. Once a week I will allow myself chocolate covered strawberries or deep-fried zuchinni sticks.
Eat about .5 or 1 gram of protein for every pound of LBM. For a calculator to help you find out your LBM, try this:
http://www.healthstatus.com/calculate/lbm
Create a slight calorie deficit. I would not recommend going to the extreme on the deficit... Here is a website to help you out:
Perform cardio. Probably in the top 2 most important rules for burning fat. Find an activity you like (Running, swimming, jogging, biking, tennis, boxing, etc.) that requires a large amount of energy and perform it for about 40-60 minutes per day. Or go to the gym and hop on the elliptical machine for 40 minutes. Your choice.
VII. Diet
-Nuts. No, not yours. I am talking almonds.
-Oatmeal.
-Brown rice (No white rice allowed!)
-Chicken. Lean chicken.
-Eggs.
-Salmon. Fish in general. Tuna.
-Vegetables. Brocolli. Kale. Carrots.
-Peanut butter. 1 or 2 tablespoons.
-Fruits (Earlier on in the day).
-Potatoes. Baked. Preferabbly sweet potatoes.
This list could go on forever. Keeping proper nutrition is 80% of building muscle. Just remember to stay away from foods with excessive amounts of fat or anything processed. Anymore information or questions can easily be answered on any of the websites I recommended in Chapter IV.
VII. Additional Notes
Doing cardio AFTER weightlifting has been proven to be more effective for building muscle mass.
Avoid food coloring. This won’t necessarily make you fat, but it is terrible for your health...
Eating too many eggs can develop poor cholesterol health and should not be eaten every day for the rest of your life.
I did not mean to put in so many links. I provided as much information as I could and followed up with websites that I have used in the past (and are still currently browsing).
*I am not a certified fitness and nutriton expert. I will not have a claim that what I say will give you the exact body you want. This guide is supposed to help you onto a path of a better lifestyle and living, which includes better nutrition and possibly gaining the muscle you have wanted for a very long time. I am only here to help, and any further questions can and hopefully will be answered in the comments section. I have read enough books and done enough research to help you off to a good start and I am currently aspiring to become a fitness trainer and nutritionist. Hopefully this guide has brought hope to many and possibly knowledge to some. That is all.
Apr 02, 2009 2:42 pm - Thank you for all the positive comments everyone... Remember alcohol is full of sugars and empty carbs and slows down your metabolism! But hey, theres nothing wrong with a beer or two every once in a while. For people voting this down, please leave a comment so I know how to improve it!
Apr 04, 2009 2:43 am - Seems like mostly good info. The bit about not eating too many eggs is bullshit though. Actually, with the protien in them they will actually help if you are wanting to build muscle. Protein is an important part of building muscle, which you seem to have left out.
Apr 04, 2009 6:42 am - I beg to differ on the eggs part, coopz, because there is a lot of research saying 1 or more eggs daily can lead to early heart attack and stroke. Even one of my close friends’ wife had to be hospitalized for a few days because she had a heart attack, and her early morning breakfast before work was two eggs, toast, and a sausage. About the protein I guess I left that out, yes you should have about 40+ grams of protein after your workout and should be eating protein with every meal throughout the day. This is especially easy if you eat at least one replacement bar and drink one smoothie as meals each day (going by the 6 meal but in smaller portions plan).
Apr 05, 2009 12:17 pm - 0.o And her daily breakfast was 2 eggs and...
Ya, and was she fat? Did she smoke? Do heartattacks run in her family? You know, I knew this guy once, he breathed a lot! Then one day he got cancer and a few months later passed. Fucking breathing must be the cause of cancer! EVERYBODY STOP BREATHING BEFORE YOU DIE!!!!
Just saying, it was a really good egg though. I’ll likely 4* it again when I can.
Apr 06, 2009 3:00 pm - X-ero, you can always state a point without being sarcastic. But to answer your question, no, she did not smoke. Neither will smoke have any relevance in the high levels of LDL (bad) cholesterol, in which her doctor took a measure of, only coming to find she had very high levels of cholesterol. I am just saying there are better sources of only HDL (good) cholesterol without the abundance of LDL (bad) cholesterol as there are in eggs.
Apr 06, 2009 3:03 pm - And to clear this up, I am not saying eggs are bad for you. To be more specific, cut your limit to 7 eggs per week. Ask any doctor this question and his answer will range from 6-8, depending on your condition. I would not leave this in a guide if it was not true.
Apr 07, 2009 12:59 am - I wasn’t trying to start an argument, I was just saying. I recently put some research into it myself because I do eat quite a lot of eggs.
I dunno if you read the link I provided but it’s a news article called "Egg cholesterol risk is rubbished" dated Tuesday, February 10, 2009.
Quote:
The ’ingrained misconception’ that eating eggs leads to high blood cholesterol and heart disease has been rubbished.
Cholesterol in eggs has only a small and clinically insignificant effect on your health, research shows.
’The UK public do not need to be limiting the number of eggs they eat,’ said Prof Bruce Griffin, from Surrey University.
Anyway, re-reading my first comment I realise I came off as rather negative without meaning to. I actually do think it was a good egg with plenty of great info. Good work dude.
Apr 13, 2009 5:29 pm - This is useless information to ULTRON , yet it may come in handy for some of these fat pasty anemic nacho eating fellas that inhabit RE . 5*
Apr 22, 2009 2:28 pm - It is good that you are doing research on the topic Coopz, knowledge is power. But remember when you are browsing for information, if a site doesn’t have any tests or results of research proving what it is backing, disregard it and find a different one.
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