Sorry about that! But yeah it was great fun and I'm going back again tomorrow for another sessions.
Now I just need to try and control my diet!
Mates gym tomorrow - Need some tips.
- Thread starter Gamer_T
- Start date
Sorry about that! But yeah it was great fun and I'm going back again tomorrow for another sessions.
Now I just need to try and control my diet!
You may want to rethink the going back tomorrow.
Unless you are just going to be doing cardio, the body needs time to rest and recover so hitting the gym day after day exercising the same muscles can lead to a greater chance of injury.
I know there is obviously a great amount of enthusiasm in you at the moment, most people feel the same when starting out including myself, but you don't want to over do it when you are just starting out. Remember, being unfit means the body will not be used to this sort of exercise and needs to strengthen/adjust. It is also work noting that your structures such as ligaments will take longer to strengthen than the muscles. Pounding away at the muscles, building strength too fast may result in pulled ligaments as the body tried to catch up with the strength gains. I know this from painful experience. Again, there is nothing wrong with doing some reasonable cardio though.
If you are not aching today then wait for tomorrow
. I tend to find the second day is the worst.
Post up your proposed diet along with the types of food you like and don't like and people here are always happy to offer suggestions using what you have listed and other ingredients.
Glad you enjoyed it and you want to keep it up. Let us know how you are doing.
RB
Unless you are just going to be doing cardio, the body needs time to rest and recover so hitting the gym day after day exercising the same muscles can lead to a greater chance of injury.
I know there is obviously a great amount of enthusiasm in you at the moment, most people feel the same when starting out including myself, but you don't want to over do it when you are just starting out. Remember, being unfit means the body will not be used to this sort of exercise and needs to strengthen/adjust. It is also work noting that your structures such as ligaments will take longer to strengthen than the muscles. Pounding away at the muscles, building strength too fast may result in pulled ligaments as the body tried to catch up with the strength gains. I know this from painful experience
. Again, there is nothing wrong with doing some reasonable cardio though.If you are not aching today then wait for tomorrow
. I tend to find the second day is the worst.Post up your proposed diet along with the types of food you like and don't like and people here are always happy to offer suggestions using what you have listed and other ingredients.
Glad you enjoyed it and you want to keep it up. Let us know how you are doing.
RB
Thanks for the replys guys. Today I'm not feeling too bad really, just my shoulder joints and the back of my arms are feeling a bit of strain, but nothing too bad.
I'm not sure on what to go for as my diet, but from reading online I was thinking something like this
Breakfast - Porridge
Dinner - Pasta and Tuna
Tea - Sardines with something else - But I'm not sure. Maybe on 2-3 wholemeal pieces of bread?
Maybe a bowl of cereal a couple of hours before I go to sleep, I hate waking up feeling hungry!
And for snack in between, fruits? What else could I have?
Cheers
Does the pasta I eat HAVE to be wholemeal? Just wondering before I go out and buy.
I'm not sure on what to go for as my diet, but from reading online I was thinking something like this
Breakfast - Porridge
Dinner - Pasta and Tuna
Tea - Sardines with something else - But I'm not sure. Maybe on 2-3 wholemeal pieces of bread?
Maybe a bowl of cereal a couple of hours before I go to sleep, I hate waking up feeling hungry!
And for snack in between, fruits? What else could I have?
Cheers
Does the pasta I eat HAVE to be wholemeal? Just wondering before I go out and buy.
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Not long got back from my 2nd session and I really enjoyed it! I think I'm going to not take Lucozade next time, I worry too much about my bloodsugars and I don't really want to be drinking that stuff!
Any tips about diet would be greatly appreciated.
Thanks
Any tips about diet would be greatly appreciated.
Thanks
It's a 30 minute session. Nothing wrong with going back the next day.
Ant
The first session was an hour in the end and there was no reason to believe the second will be any less.
Sure it does depend on intensity and the initial session is usually better than expected for someone who is not used to exercising especially as they have all that energy stored in the muscles which is rarely depleted. This tends to lead to the person pushing harder than maybe advisable. After an initial session of reasonibly hard intensity the muscles will hopefully be depleted and the job of refilling will begin again. Going back the next day after a low calorie diet and trying to replicate the initial session even though the body has not had time to replenish its energy stores may lead to a greater chance of injury in people just starting out who are still trying to find their form.
I know you know all this Ant so just posting it to clarify the reason behind the statement
. As Gamer_T has stated that he has little in the way of DOMS the day after, it would seem that his first session was sensible and not full on pedal to the metal. As you said, going the next day would therefore not seem unreasonable.Gamer_T
What are your goals ?. You only mention getting back in to shape and improving fitness levels. Are you trying to loose some weight and if so how much ?. Are you trying to gain size ?. Are you only trying to increase stamina and strength with minimal size increase ?.
The answer to these questions will influence the diet advice you require.
Also it would be helpful if you posted what you are doing in the gym (exercises/number of sets/number of repetitions per set) as with a better understanding of your goals a more tailors routine can be suggested buy people here.
Your height, weight and age would also be helpful if you are happy to share.
Cheers
RB
Thanks for your reply.
Well in terms of goals, I want to lose weight. I am 19 and over the past 2-3 years I have put a lot of weight on and I'd say I was very overweight.
I'm quite small at 5ft 6 so the weight on me looks even worse. I was 14 stone when I last checked about 6 months ago, I don't have any scales to weigh my self right now but I'm going to buy a set soon.
I want to increase my strength aswell as lose weight, that's why in our sessions we tend to do cardio work first and then weights. As for technical terms on what we do I really aren't sure what they're called as I'm really new to this, I will ask my mate tonight though so I can then post back on here.
Thanks
Well in terms of goals, I want to lose weight. I am 19 and over the past 2-3 years I have put a lot of weight on and I'd say I was very overweight.
I'm quite small at 5ft 6 so the weight on me looks even worse. I was 14 stone when I last checked about 6 months ago, I don't have any scales to weigh my self right now but I'm going to buy a set soon.
I want to increase my strength aswell as lose weight, that's why in our sessions we tend to do cardio work first and then weights. As for technical terms on what we do I really aren't sure what they're called as I'm really new to this, I will ask my mate tonight though so I can then post back on here.
Thanks
Checking your current weight would be helpful as a motivator. If you put on a couple of stone but are measuring against what you were 6 months ago you are likely to be disappointed at your progress which may demotivate you.
Breakfast is fine. You can add some things for a little bit more flavour, just don't go mad (a small spoon of honey, jam etc).
Dinner I am guessing is what I would call Lunch. If so wholemeal pasta is better than regular but if you can't get on with it then just minimise the amount and bulk the meal with more tuna and veg.
Tea is again I am guessing what I would call dinner. Sardines are good but without bread and with veg or salad would be better. If you have to have bread then wholemeal is the better option. Try to minimise carbs of any kind from, say, 5pm onwards. What the body does not us it will store for you generally as fat. Unless you are a very energetic sleep walker, no carbs in the evening will see better gains in fat loss.
No cereal before bed. The bad ones are loaded with fast carbs which is the last thing you want. Even slow carbs are not preferred before bed.
Strength will come from the weight training as you muscles become leaner and firmer. If you are on a calorie controlled diet then it will be hard to gain muscle but you can change your diet and goals after loosing the excess fat.
You also might want to restrict yourself to a 10 minute cardio warmup if required before the weights and then do a longer session afterwards or on a different day. This way you will have more energy to use pushing yourself with the weight training. A lot of people do not do cardio on the same day as weights so the energy can be spent purely on pushing that last rep out or uping the weight a little more. he may do half weight warmup sets before progressing on to their normal weights instead.
RB
Gamer_T said:
Breakfast is fine. You can add some things for a little bit more flavour, just don't go mad (a small spoon of honey, jam etc).
Dinner I am guessing is what I would call Lunch. If so wholemeal pasta is better than regular but if you can't get on with it then just minimise the amount and bulk the meal with more tuna and veg.
Tea is again I am guessing what I would call dinner. Sardines are good but without bread and with veg or salad would be better. If you have to have bread then wholemeal is the better option. Try to minimise carbs of any kind from, say, 5pm onwards. What the body does not us it will store for you generally as fat. Unless you are a very energetic sleep walker, no carbs in the evening will see better gains in fat loss.
No cereal before bed. The bad ones are loaded with fast carbs which is the last thing you want. Even slow carbs are not preferred before bed.
Gamer_T said:
Strength will come from the weight training as you muscles become leaner and firmer. If you are on a calorie controlled diet then it will be hard to gain muscle but you can change your diet and goals after loosing the excess fat.
You also might want to restrict yourself to a 10 minute cardio warmup if required before the weights and then do a longer session afterwards or on a different day. This way you will have more energy to use pushing yourself with the weight training. A lot of people do not do cardio on the same day as weights so the energy can be spent purely on pushing that last rep out or uping the weight a little more. he may do half weight warmup sets before progressing on to their normal weights instead.
RB
If you need something before bed then you can try something protein based, especially if you are working hard as this will help you repair overnight. Meat (turkey, chicken, fish, lean red meat), bean curd (Tofu) with something for flavour, cottage cheese with something for flavour, eggs (boiled/scrambled/omelette) and as much non carb intensive veg as you like (green beans, carrots, peas, corn, leafy veg). Tuna and scrambled egg I sometimes like although it is mainly for dinner rather than for just before bed. If I have something before sleep it will usually be a protein shake (low carb) and a vitamin tablet.
Cheers
RB
Nutritional advice is sound.
The reason people don't do cardio on resistance days is because one is an anabolic process and one is catabolic. Steady state cardio also focuses on activation of Type I (endurance based) as opposed to the fast-twitch power delivery fibers that are type II.
However OP is in phase I conditioning, cardio and resistance on the same day is absolutely fine, for the first 6 to 8 weeks.
Strength gains will come from increased musclular fiber recruitment (motor-neurons get better at firing) and from an increase in fiber size through hypertrophy. The OP will see considerable gains in the first 8 weeks, in size, strength, mass and body fat reduction, as an unconditioned individual adapation time is prolonged.
Muscle and liver glycogen is depleted and replenished on a regular basis. Utilisation of stored glycogen isn't superior in newbies, it's far less effecient, that's why first sessions are comparibly poor, and return sessions are really bloody tough.
Glycogen replenishment occurs the next time food is consumed, as long as there is sufficient quantity and quality. Injury is likely to occur because of poor motor-firing patterns and motor-neuron recruitment as opposed to depletion of blood glycogen, which is likely to cause lethargy and lack of concentration.
There's nothing wrong with two days activity on the trot, especially under supervision.
Ant
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Interesting reading Ant, thanks.
I would tend to be one of the unfortunates then as the initial large gains only lasted around 4 -5 weeks for me
.Sure but not the point I was trying to make.
If I do a heavy weight workout and then go to do an hour of bag work then I am more likely to fatigue quicker and with the fatigue, for me at least, come a loss of concentration and I am more likely to get sloppy with the punches. This has a knock-on effect of an increased risk of injury due to sloppy technique (incorrect impact position, not locking wrists etc).
I also find that a first session is usually very good and beats my expectations. Endurance is usually good and ability is reasonable. Come the second session I find that endurance is pretty poor compared to the original session and strength may be lacking.
I tend to put this down to the fact that I am on a calorie restricted low carb diet. As such, coming to the first session after a big break results in the muscles glycogen stores being full and ready to go. Hitting a second session whilst on a diet may result in the body not being able to fully refill the glycogen stores. Adding to this, as you mentioned, is the fact that a new starter will most likely need to use more energy in order to perform the same actions as their muscles may not be very efficient. I fully appreciate there may be numerous other factors including intensity of exercise and the persons ability to reduce their stores and am fully open to any other considerations. Such a large subject, there is always more to learn
.There's nothing wrong with two days activity on the trot, especially under supervision.
Ant
I would say that depends on the quality of the supervision. To be helped by someone who is building or maintaining and who has been for a while may not be as helpful as being supervised by a qualified professional even if they are a PT
, yourself excluded (from the 'even if') of course Ant .A lot of people are happy to give good advice but some people have gone well beyond the initial stages and it is hard to remember what they were like or what the best requirements are.
Ant kills another thread. Please continue chaps, just pretend I didn't say anything
So I am not the only one who gets that feeling then
. I tend to find it is more in GD for me though.Cheers
RB