Gyms

[cisono]

Don't you get nightmares?

When I eat cheese in the evening, I normally have wondrous and eccentric, vivid dreams

[Hullfox]

Yep each person is different. You should be happy that you are of the bigger frame. It's no coincidence that most sprinters are of African origin.

Each person falls into one of these categories.

• Endomorph: You have naturally big frame body and usually have a round face, wide hips, big bones and slow metabolism. You are the type that gain weight and body fat easily. However, you also have potential for gaining muscle mass quickly. Only problem is that your muscles may be hiding under your body fat making you look big bulky and clumsy. Your six pack abs is hidden under your tummy fat is not going to show.

So you will have to build muscles and then burn off the fats to reveal your muscle definition. That means you will take slightly longer time than the next body type to show off your muscle gain and mass because you need time to cut away body fats as well.

• Mesomorph: You are blessed with a naturally muscular body and have wide shoulders, small waist, athletic body frame structure, low body fat with a somewhat high metabolism. With your natural predisposition, you can pack on muscles real fast and are the type that can take up bodybuilding as a career if you want to. You excel naturally in sports and will always have that sexy and handsome body that is to everyone's envy.

You are the type that will not take a long time to see your muscle gaining size, mass and definition. In fact, if you train, eat and rest correctly, you will visibly see your muscles growing week after week right before your eyes until you hit a body building plateau.

• Ectomorph: You are the skinny type with small muscles, very very high metabolism, narrow shoulders, hips and waist. You find it hard to put on weight and muscles no matter how much you eat. You will need much more greater effort than others to build muscle mass on your skinny frame. People call you the hard gainer. You will take a longer time and need extra effort to gain muscle mass. Although it can be done, it is a constant battle for you because you are fighting what nature has given you.

Most people fall in between the three types. For example, a person can be a mixture of Mesomorph and Endomorph or Mesomorph and Ectomorphs.

I'm just like Morph

[Hullfox]

I wouldn't use cyclone, its a bit over priced for what it's worth. If you are a small build, I haven't got a clue on your stats then i would suggest just eating as much as you can. Your genetics may be against you, because if you have genes that mean you are 'naturally skinny' then it will be much harder to build muscle or put on weight, not impossible though.

I would suggest creatine and whey protein are your best weapons of choice. You can get decent creatine monohydrate off www.bulkpowders.co.uk and also plain whey 80% (I flavour mine with chocolate nesquick). Thats the only supplementation I use apart from two cod liver oil tablets and 1000mg of vitamin C. Cod liver oil to help my joints and vitamin C to avoid me getting ill while im training as the body will put all its energy into recovering itself from the gym therefore the natural defences will be weakened.

Furthermore, forget going on the machines. I would mainly try to do moves such as benchpressing, squats, dumbell press, deadlifts, barbell curls as they will help you put on weight quicker. Try to aim to eat 3000 cals a day or more. At the min my diet is

breakfast: 3 weetabix w/sultanas, progain shake, creatine mixed with red grape juice.

mid morning: fruit, mixed nuts and oat bar

lunch: wholemeal sandwiches with chicken, turkey with salad, yogurt and more fruit.

mid afternoon: snickers or protein bar

dinner: either chicken/steak/turkey/fish with veg and some form of low GI Carb

before bed: protein shake with milk, cottage cheese on rye bread, more creatine with grape juice on rest days.

Obviously standard pre and post workout shakes when at the gym. I go max 4 times a week, doing splits at the min but I did start off doing full body workouts as a beginner.

Finally I drink about 3 litres of water a day.

Has it improved your looks though?

[Daggers]

Has it improved your looks though?

[lcfc_jme]

No sorry mate just as soon as I heard extra supplements I thought you meant steroids.

Yeah protein shakes are perfect after a heavy workout and will aid recovery.

You say your more sore than you use to be. Is that because your back in the gym after a long absence?

I can remember when I first went to the gym I couldn't even un curl my arms. It was horrible. They were locked and couldn't do simple tasks.

Anyway I didn't mean to offend you, I got the wrong idea.

More sore definitely from not going at regular intervals as with before, but still trying to do the things I was doing before. Painful as, enjoyable at the time, but not for a few days afterwards. Vicious circle really, as it prevents me from going again for a couple of days.

Wasn't offended anyway, just wanted to clarify (if it were needed - anyone looking at me already knows!) that I'm not on any kind of steroids or pills

<useful stuff>

Yeah freeweights are naturally the best plan of action, seeing as machines balance the weights for you and your body doesn't have to regulate itself and use the full muscle-range to lift the weight.

Definitely one of the genetic-builds that doesn't put on muscle very easily, so I'll never be huge, not that I want to be anyway.. Just a lot more defined, really.

I'm in sort of the catch-22 part of training, I want to put on some muscle, but I also want to lose body-fat. It's not the easiest thing in the world to do.

[The Birch]

I'm in sort of the catch-22 part of training, I want to put on some muscle, but I also want to lose body-fat. It's not the easiest thing in the world to do.

You can lose fat by lifting weights. Cardio and weights arent mutually exclusive, you don't just lift weights to build muscle and do cardio just to lose fat. The more muscle mass you have the more calories you'll burn even when resting.

Lifting weight raises your metabolism for a longer period of time after youve finished training than cardio does, combine the two.

Your muscles grow while your resting so your body will need to burn calories to help them grow so you can lose fat whilst your putting on muscle.

[Samilktray]

Think im gonna join the Abbey Sports and Leisure club with a mate, anyone here been/go?

[Guest]

Do cardio after the weights, its easier and better

Depends on what you're trying to achieve. I could never run if I did my weights session first.

Yep each person is different. You should be happy that you are of the bigger frame. It's no coincidence that most sprinters are of African origin.

Each person falls into one of these categories.

• Endomorph: You have naturally big frame body and usually have a round face, wide hips, big bones and slow metabolism. You are the type that gain weight and body fat easily. However, you also have potential for gaining muscle mass quickly. Only problem is that your muscles may be hiding under your body fat making you look big bulky and clumsy. Your six pack abs is hidden under your tummy fat is not going to show.

So you will have to build muscles and then burn off the fats to reveal your muscle definition. That means you will take slightly longer time than the next body type to show off your muscle gain and mass because you need time to cut away body fats as well.

• Mesomorph: You are blessed with a naturally muscular body and have wide shoulders, small waist, athletic body frame structure, low body fat with a somewhat high metabolism. With your natural predisposition, you can pack on muscles real fast and are the type that can take up bodybuilding as a career if you want to. You excel naturally in sports and will always have that sexy and handsome body that is to everyone's envy.

You are the type that will not take a long time to see your muscle gaining size, mass and definition. In fact, if you train, eat and rest correctly, you will visibly see your muscles growing week after week right before your eyes until you hit a body building plateau.

• Ectomorph: You are the skinny type with small muscles, very very high metabolism, narrow shoulders, hips and waist. You find it hard to put on weight and muscles no matter how much you eat. You will need much more greater effort than others to build muscle mass on your skinny frame. People call you the hard gainer. You will take a longer time and need extra effort to gain muscle mass. Although it can be done, it is a constant battle for you because you are fighting what nature has given you.

Most people fall in between the three types. For example, a person can be a mixture of Mesomorph and Endomorph or Mesomorph and Ectomorphs.

That's bollocks. We're all a mixture of all three, ok, so you might be more one than the other, but I can certainly see myself fitting into all three categories.

[Samilktray]

Got my gym induction later, what happens in this?

[Guest]

Got my gym induction later, what happens in this?

Usually some sort of general fitness assessment, bit of running etc. showing you how to use all the equipment (weights etc.) and then possibly talking you through what you want to get out of the gym, i.e. are there particular areas of your body you want to work on or is there a goal you have in mind?

That's going from my gym induction anyway

[James.]

Got my gym induction later, what happens in this?

Show you how to use the machines and probably take your blood pressure. My work one also took my weight, height, body fat ratio and all that shit.

[Guest Chocolate Teapot]

Got my gym induction later, what happens in this?

General clueless bored gym person will take you round the gym telling you how to use the machines, which are generally crap anyway. It's a complete waste of time to be honest.

[Samilktray]

Ahh cheers chaps.

Not sure about this fitness test stuff though

[Tommy G]

Got my gym induction later, what happens in this?

Wouldn't take much notice to what they say apart from the basic safety of using equipment. They are usually clueless unless you get a PI with decent experience in what you are aiming to do. Do your own research, buy a copy of Mens Health and get on with it on your own would be my advice.

[Edmund]

Most people fall in between the three types. For example, a person can be a mixture of Mesomorph and Endomorph or Mesomorph and Ectomorphs.

That's bollocks. We're all a mixture of all three, ok, so you might be more one than the other, but I can certainly see myself fitting into all three categories.

[Edmund]

Wouldn't take much notice to what they say apart from the basic safety of using equipment. They are usually clueless unless you get a PI with decent experience in what you are aiming to do. Do your own research, buy a copy of Mens Health and get on with it on your own would be my advice.

I wouldn't take much notice of this milktary. The gym instructor I had was pretty clued up and showed me how to lift free weights properly without injuring myself plus set me a nice routine.

No offence Tommy G but you stated you pay £46 a month!! Yet your gym has clueless instructors.

I was paying £25 and the guy was top notch plus always gave me good pointers whilst in the gym.

Also mens health magazine I agree do a bit of research but subscribing to a magazine with adverts for steroids is hardly going to have much impact when all the info you need can be obtained from an instructor or having a look on the web if needs be

[Edmund]

General clueless bored gym person will take you round the gym telling you how to use the machines, which are generally crap anyway. It's a complete waste of time to be honest.

Your using the wrong gym then

[Bluefoxtim]

Some half price tops on here if anyone is interested:

Fitness tops

Just reserved the black sleeveless one at the Argos in town.

[Samilktray]

Some half price tops on here if anyone is interested:

Fitness tops

Just reserved the black sleeveless one at the Argos in town.

Fitness tops?

Thats under armour

[Bluefoxtim]

Fitness tops?

Thats under armour

...to wear during physical activities... (fitness top?) <_<

[Tommy G]

I wouldn't take much notice of this milktary. The gym instructor I had was pretty clued up and showed me how to lift free weights properly without injuring myself plus set me a nice routine.

No offence Tommy G but you stated you pay £46 a month!! Yet your gym has clueless instructors.

I was paying £25 and the guy was top notch plus always gave me good pointers whilst in the gym.

Also mens health magazine I agree do a bit of research but subscribing to a magazine with adverts for steroids is hardly going to have much impact when all the info you need can be obtained from an instructor or having a look on the web if needs be

Oh dear be quiet. I am goig on my past experiences. I was shown round the gym by just someone who was part of the marketing team at David Lloyd. The actual instructors that work t the gym you have to pay about £30 an hour for for private sessions which they are pretty useful.

I pay £46 a month because the facilities are top notch in comparison to probably where you go, you get what you pay for and that is usually due to the equipment available/facilities rather than people that work there. david Lloyd at arborough is about £65 a month and again is better than where I go, the price talks.

As for Mens Health magazines advertising steroids Do you even know what steroids are dumb ass? If you could find me a page in any of those magazines that promotes roids then I will eat my hat. You talk bollocks my friend.

[Edmund]

Oh dear be quiet. I am goig on my past experiences. I was shown round the gym by just someone who was part of the marketing team at David Lloyd. The actual instructors that work t the gym you have to pay about £30 an hour for for private sessions which they are pretty useful.

I pay £46 a month because the facilities are top notch in comparison to probably where you go, you get what you pay for and that is usually due to the equipment available/facilities rather than people that work there. david Lloyd at arborough is about £65 a month and again is better than where I go, the price talks.

As for Mens Health magazines advertising steroids Do you even know what steroids are dumb ass? If you could find me a page in any of those magazines that promotes roids then I will eat my hat. You talk bollocks my friend.

I have one word for you.

Mug

[Tommy G]

I have one word for you.

Mug

Hardly. I've asked you about 5 questions in that post and you fail to answer any of them, mainly because you don't know how to perhaps?

Don't make up silly crap such as magazines advertising illegal products then i may have some respect for you ''mug''.

Get back to feeling up your gym instructor at your poxy gym

[Samilktray]

Tommy G must be on roids, hes a bit sensitive these days.

[Miquel The Work Geordie]

I like being a bit weedy. If I want excercise I'll just go for a run.