fitness answers

Well what do we have here? Some douche who worked his ass off to attain an impressive physique and now wants to let it be seen. How dare you! What are you going to tell me next? That you saved money for a long time and then had the nerve to buy a really nice car!?!?!?! Now, let me tuck my sarcasm away and answer the question. There’s nothing bad about showing off your muscles in public. I repeat, there’s nothing bad about showing off your muscles in public. I tell people like this. When you work hard for something, it’s nice for people to know about it. Simple and plain. Some folks show off their financial ability by buying expensive things. Some folks show off their intellect by using words like ‘troglodyte.’ (I love the word troglodyte). Others show off their bodies by wearing tight clothes. The problem with those examples is that the person is seeking external validation. And external validation is fleeting and fickle. External validation is not the kind of fe

Gaining muscle and sculpting definition are two different things. You can be sculpted, with almost no muscle. And you can be built like a firetruck, but have no definition. It depends on what you’re goals are. Do you want to be seen as ‘sexy’ by your average female? Do you want to be seen as strong by your male counterparts? Do you want to fit somewhere in between? If you want the first picture, you mine as well just do cardio and eat a low calorie diet. If you want the second picture, just start lifting and chugging your protein shakes (possibly weight gainer powder too) with no remorse. If you want to look like this guy. Then you have years ahead of you and multiple phases of bulking and cutting to accomplish it. You will have to alternate between the two to keep both muscle growth and body sculpting to an even level. So it really all depends on what you want. I’m personally working on picture number 3. I’m a few years in, and have give or take 20–30 pounds o

Here’s a simple way to gain fat and muscle: Eat a lot! ~ Proteins (Chicken, meat), Carbs (Oats), and Healthy Fats (Avocado) and drink milk and lots of water! I suggest Googling! There are of lot lists to follow! Anyways, your diet doesn’t have to perfect, just make sure you have a high calorie intake, eat every three hours, morning, noon, evening. Supplements I would recommend. Russian Bear 5000 - great protein to get a lot of calories Creatine - ProMera Sports CON-CRET. MUST USE WISELY, DRINK LOTS OF WATER, CARRY A GALLON OF WATER WITH YOU TO SCHOOL EVERYDAY! Okay, for exercise now, these are the most essential and best exercises you should do every time! (Each bullet point is a day, these are FULL-BODY ROUTINES, : BENCH, INCLINE, CLOSE-GRIP - 4x5 HEAVY WEIGHT, MOST Heavy weight you can do at the moment, and after each week add 5 pounds. SQUATS - 4x5, once again HEAVY WEIGHTS YOU CAN DO! DEADLIFT 4X5, and DUMBBELL ROW 4X10 (set by repetitions), so 1 set is 10 reps. HAN

Building mass has NOTHING to do with working out at ALL. NOT compound movements or isolation ones. You want to build MASS you got to eat and eat BIG… Don’t get me wrong, working out is important and part of the equation to putting on muscle mass, but it’s a myth to say that ONLY compound movements add mass. Training (Muscle Fiber Type) You really need to understand how your body reacts to different weights, reps, sets, etc. To do this you have to know what your dominant muscle fiber type is. There’s Fast, slow and mixed fiber types Some people are able to build muscle with heavy weights while others build muscle only using light weight. Here’s a  short quiz  you can take to determine which muscle fiber type you are and how to train based on how your body responds. Diet You want to gain your first 10 pounds of muscle mass follow this formula below: Here is a breakdown of meals in a typical food cycle for building muscle mass fast below:

Woa. Some great answers here. I hear what you’re saying though, I don’t find beefed up bodies aesthetically pleasing. I am far from my physique goals but I am entering my bulking phase and hoping to really build on parts where I lack. Below is my routine *MOST IMPORTANT* Nutrition Why this part is the most difficult? I don’t know, but you need to remember that it contributes to 80% of your goals. Find a macro nutrient calculator, put in your body composition, activity, goal and you will get a pretty good estimate of how many proteins, fat, carbohydrates you should be consuming. Your Question - Answered Layne Norton’s PHAT program is great for the experienced lifter. I love it. Set realistic goals I’ve seen too many people fail because they’re being unrealistic or believe that a magic pill, magic program, magic anything will happen to them. Proper organization & time management I like to keep my sessions on the weight floor between 4

You have the right mentality and your wish to be lean and muscular is actually a realistic objective. You don’t have to be beefy to look good or be attractive. Shedding body fat however and subsequently looking lean and muscular will not only make you look appealing, but I can tell you as a doctor that it is actually good for your health. Excess body fat is bad for your health especially internal belly fat. There are various ways to shed body fat and look leaner. A quick way to reach your objective is to use a low carb high protein diet. This type of diet works excellently for shedding body fat and building muscle. It’s not a diet for the long term use though. The low carb, high protein diet is ideal for short and medium term but just long enough to reach your fat loss goals. If you lose the fat, your muscles will become exposed. I will advice you do this in 2 steps. Step 1 Lose the fat first by using  low carb, high protein diet . Reducing your body fat to les

You should train like the beefed up guys you don’t want to look like. That may sound ridiculous, but hear me out. As a dude who has been lifting weights a minimum of 5 times per week for the last 5 years, I’ve heard and seen just about every kind of person at the gym now. Even guys who don’t want to be very muscular. There’s nothing wrong with ^that^ by the way. I even once had a friend say to me, “I just want to build some muscle, but I don’t want to be as muscular as you are,” which made me nearly cry with joy. That was the first time I got called big. I was so happy! I gave him a full plan based on my education in the field of fitness. And guess what? He looks exactly the same. You know why? Because his initial goal was extremely misguided. Saying “I don’t want to get too big” is like saying “I don’t want to play basketball too much because I might accidentally make it to the NBA.” Being good enough to make it to the NBA is

When you're 16, you can try absolutely anything, without regards for whether or not you have a talent for it. Hell, I'm 21 and I'm still trying out new things that I will probably suck at. Wasting time is vital when growing up; if you only do stuff with a purpose, you'll never experience things you didn't plan for. But fighting. Okay, fighting. Fighting is awesome. I'm a little size small girly girl. I take Brazilian jiu jitsu classes, and I used to take karate classes. Here I am in my bjj gi: Here I am with my team: Can you spot me? Here's a hint: I'm the only one in a pink gi. In case you can't tell, everyone else is wearing a blue, white, or black gi. I'm also the only female. I'm also the only one who hop skips rather than walk. And I'm the only one who brings her gi in a mulberry bag. My point is that I'm not the typical bjj practicing person. I work in the fashion industry, complain about my bruises, and I wea

Have you ever been lost? Now, I mean… literally lost, like:  “Dude, where’s my car?” Man, this one time, I was traveling to my friends in  Arkansas, USA , to be a part of his wedding. I drove all the way from  Texas  with a friend of mine. We got there a little late, I noticed the gas light was on, and my friend said:  “Oh don’t worry! Steven said there was a gas station near him.” Well, the reassurance soon turned to panic when my friend said :  “Only if I could find Stevens’…” We were way out in the boondocks and did not get cell phone service, there were no street lights and it was dark and cold. We drove around until the tanked emptied, then we walked, and walked, finding a corner store. We got to use their land line phone to contact our friend, who promptly came to our rescue. The reason we finally made it, was because we wouldn't just settle with being lost, we didn’t quit, even though we knew we didn’t know where we were going. For that reason, we