Simple Fitness Tips - Designed to Help You

[Rogers]

What should you aim to do as a beginner:

 

1. Start with the correct diet plan for what you aim to achieve E.G (Running 2k, rather than 200 meter's without having to stop)

2. Choose a training plan which will suit YOU. 

3. Try to find motivation. E.G A song, listening to music, a partner of equal ability.

4. Connection between yourself and your brain. (A massive part of training)

- There will be times when your mind gives up. Not going to lie, how ever there is one thing that I have learned from training and it is that no matter what happens to your mind your body will NEVER give up. You may have the doubt which creeps in saying:

"I cannot run any further, let me just walk".

             This is a common fault to failure when training, your mind will ALWAYS give up before your body does. Over look it & push yourself!

5. Only do what you can, and then that little bit more.

Setting Yourself Goals:

 

What is a goal:

A goal is something set to stimulate you to train that little bit harder. It is just there as a motivational thought in the back of your mind.

 

How should I set my goals?

 

1. Set a short term goal: (Something as simple as running 100 meter's without stopping rather than 50)

- A goal which you know is possible within 1-2 weeks.

 

2. A medium goal: (I will run 2k at least 2 times this month without FAIL & record my times to beat)

- This is a motivational counter set to push yourself the next time, nothing too hard as you do not want to feel down after setting the goal.

 

 

3. Long Term Goal: (By the end of the year I want to be able to run at least 3-5k without stopping for a break)

- This is a goal that should not be rushed yet worked to gain.

 

 

IMPORTANT POINT WHEN YOU SET GOALS:

I want to get across to anyone reading this that goals are set to be BROKEN. Not set so that you are unable to break them. When setting a goal please do not set something that will lower your confidence after time because you cannot achieve it. Instead set small goals which you know for a fact with time and training they will be accomplished. 

 

 

How do I select a workout?

 

A workout all comes down to your own ability and starting level. Try to keep it simple and well broken down. Aim to create yourself a "ROUGH" idea of what you want to do during the week. The reason I have said rough is because there is no reason you have to follow a plan 100% every day without fail. Learn from a few mistakes and this will add some flavor into your training.

 

A simple plan:

Day 1 Monday - Run, Weights

Day 2 Tuesday - Abs

Day 3 Wednesday - Work on my weak areas (May that be chest, running, swimming)

- And so on

 

As you can see above there is no reason why you have to plan out how you should get fit on paper, this is for you do decide in your own head. So that if a day comes when you no longer feel like training on a Monday you can have that day OFF & continue something fresh the following day.

 

What if I have no time?

 

If you are one of those people who lives by this rule then you need to get away from it. You always have time in life to do anything. From walking the dog for 10 minutes, to cooking yourself some food. To even falling asleep during a lesson at school (Yes we have all done this). Too many people FEAR time its self and do not want to waste it. This is why we have adapted to not wanting to do anything close to our next timing.

E.G School starts at 08:30 am, I wake up at 08:00 am. I now have no time to eat breakfast?

- WRONG. You have time to eat on your way to school. Eating a simple piece of toast or a banana takes only minutes!

 

Planning Around Time:

 

If you know you finish work at 16:00 and you plan on eating at 17:30 - You now have 1 hour 30 minutes to do something.

1. A run of 2K, if you are a beginner will take you a maximum of 20-30 minutes.

2. A shower will take you 5 more minutes.

3. Getting into fresh clothes an extra 5 minutes

- Overall you have now used 40 minutes MAXIMUM of your time constructively in a healthy way without having the feeling of I wish I went for a run tonight. Or I wish I spent at least 10 minutes trying to do something. 

 

 

Create Your Body Image:

 

Creating a body image which is unique to you is very important. Everyone is different. We all have our own needs and when some people look in the mirror they wish they had a sixpack. Others dream of just having a flat stomach. Others dream of having larger biceps.

- You have to go into fitness with an open mind, change does not happen over night. Set yourself a target of how you wish to look even something so simple as: "I want to drop 1 jeans size by 2 months". Always keep yourself looking forward and not backwards!

 

Over coming negative people:

 

I really do hope this helps you reach your true potential in life. When people say you cannot do something this is not gospel truth. They say these things to you because they themselves are too scared to go out and do it. Look above these types of people. Only you can block out other peoples views and keep focused on what you aim to achieve. 

- Let others say what they want. When you actually have that sixpack, or the ability to run 12 miles without stopping. People will still throw a comment to you such as "I could do better". Ignore this type of feedback. You know yourself they are jealous. Rise above them, and use them as a platform to reach your next goal.

 

           To put in blunt you may be FAT. Yes. So what. If you put the effort in week after week, month after month of hard training you WILL see results. This is the time that not only you can start to be proud of yourself, but those who have tried to cut you down start to see a different you. A more dedicated human being.

 

Closing statement:

 

I myself have trained for many years now and all of the above is true to myself. No lies, or false information. Below you will see a training program which I currently do myself. For those who enjoy fitness / have a better understanding of the type of activity you are about to read may be alarmed. How ever, everyone has a goal and I am still working to better myself day in day out.

 

Monday: 8 mile tab - 20 KG - Under 2 hours

Tuesday: 8 - 12 Mile Steady state run - 8-10 minute miles

Wednesday: Abs

Thursday: 400 - 800 meter circuit sprints - x10 laps - 30 seconds - 1 minute rest per lap

Friday: 1.5 mile under 10 minutes 30 seconds followed by a 1.5 mile BEST EFFORT run under 9 minutes 30 seconds

 

"Fit for Life"

[N0 S0UL]

Didn't know this was a gym clan but nice guide

[Rogers]

Didn't know this was a gym clan but nice guide

 

Tell me about it: 

Fit

Organic

Environment 

[N0 S0UL]

Didn't know this was a gym clan but nice guide

 

Tell me about it: 

Fit

Organic

Environment

Owned me

[Scimmy]

TAKE NOTES LEBANESE

[Rogers]

TAKE NOTES LEBANESE

 

Come on now ....... thats not very nice :(

If it was a guide of how to barrage my team mates fair enough. Leb does get too much stick, hes a good lad. Cut him a little slack on the fat jokes!

[Mofo best]

 

TAKE NOTES LEBANESE

 

Come on now ....... thats not very nice :(

If it was a guide of how to barrage my team mates fair enough. Leb does get too much stick, hes a good lad. Cut him a little slack on the fat jokes!

 

 trying to hold it in

[Rogers]

 

 

TAKE NOTES LEBANESE

 

Come on now ....... thats not very nice :(

If it was a guide of how to barrage my team mates fair enough. Leb does get too much stick, hes a good lad. Cut him a little slack on the fat jokes!

 

 trying to hold it in

 

Lol

[Gifbeard]

Could you give some advice on food? I do sit-ups, push ups and I run once a week but I can't seem to create ANY muscle. I'm starting to think it's all in the food. Some advice please? Nice guide overall ;D

 

(6"0, 130 lbs skinny bitch)

Edited June 2, 2013 by Gifbeard

[Barchy]

Could you give some advice on food? I do sit-ups, push ups and I run once a week but I can't seem to create ANY muscle. I'm starting to think it's all in the food. Some advice please? Nice guide overall ;D

 

(6"0, 130 lbs skinny bitch)

Hey man have a look into your diet and do some research,  you are an Ectomorph.

Ectomorphs find it very hard to gain weight. They have a fast metabolism which burns up calories very quickly. Ecto’s need a huge amount of calories in order to gain weight. Workouts should be short and intense focusing on big muscle groups. Supplements are definitely recommended. Ectomorphs should eat before bed to prevent muscle catabolism during the night. Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easier for them.

 

Maybe have a look to increase your calories each day to bulk, it's all in the research man.

[Steroids]

 

Could you give some advice on food? I do sit-ups, push ups and I run once a week but I can't seem to create ANY muscle. I'm starting to think it's all in the food. Some advice please? Nice guide overall ;D

 

(6"0, 130 lbs skinny bitch)

Hey man have a look into your diet and do some research,  you are an Ectomorph.

Ectomorphs find it very hard to gain weight. They have a fast metabolism which burns up calories very quickly. Ecto’s need a huge amount of calories in order to gain weight. Workouts should be short and intense focusing on big muscle groups. Supplements are definitely recommended. Ectomorphs should eat before bed to prevent muscle catabolism during the night. Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easier for them.

 

Maybe have a look to increase your calories each day to bulk, it's all in the research man.

 

 

lol??

you don't see the main problem is he's trying to gain muscle by doing press-ups/sit-ups and running?? stop this ectomorph shit r0fl

 

get on a bodybuilding forum and read articles and start on an actual weight training routine / diet. results come with research.

[Rogers]

Could you give some advice on food? I do sit-ups, push ups and I run once a week but I can't seem to create ANY muscle. I'm starting to think it's all in the food. Some advice please? Nice guide overall ;D

 

(6"0, 130 lbs skinny bitch)

 

Hi Gif, 

My main advice for you would be to evaluate your workout:

Press ups / Sit ups: - They call this type of training "Calisthenics" body weight training. If you enjoy these types of workouts rather than lifting weights then I have listed below the list of websites I also used to help me learn how to do muscle ups / free standing hand stand push ups etc

 

http://www.youtube.com/user/strengthproject

http://www.youtube.com/user/calisthenicskingz

http://www.youtube.com/user/OfficialBarstarzz

 

The above youtube channels will help you with all you need to know about bodyweight training. How ever, as for adding that muscle, try to mix in a few weighted workouts with the press ups / sit ups.

I would also say, if you aim to become "FIT" not just look good then increase your running to 3 times a week broken down below:

1 day interval training

1 day sprints training

1 day cardio stead state run

 

I do hope this helps you in reaching your goals. I am not a believer in information such as your this body type & you cannot do that, I know for a fact and have seen people of all body types reach a level they have chosen to reach.

[Barchy]

Could you give some advice on food? I do sit-ups, push ups and I run once a week but I can't seem to create ANY muscle. I'm starting to think it's all in the food. Some advice please? Nice guide overall ;D

(6"0, 130 lbs skinny bitch)

Hey man have a look into your diet and do some research, you are an Ectomorph.

Ectomorphs find it very hard to gain weight. They have a fast metabolism which burns up calories very quickly. Ecto’s need a huge amount of calories in order to gain weight. Workouts should be short and intense focusing on big muscle groups. Supplements are definitely recommended. Ectomorphs should eat before bed to prevent muscle catabolism during the night. Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easier for them.

Maybe have a look to increase your calories each day to bulk, it's all in the research man.

lol??

you don't see the main problem is he's trying to gain muscle by doing press-ups/sit-ups and running?? stop this ectomorph shit r0fl

get on a bodybuilding forum and read articles and start on an actual weight training routine / diet. results come with research.

You've just said the exact same thing I said? He needs to fix his diet into more calories per day and do muscle building exercises man. This Ectomorph shit is just grouping for people who don't know how to train for their body style. It just gives them direction to research what they should be doing to start off.

[Dog]

 

Could you give some advice on food? I do sit-ups, push ups and I run once a week but I can't seem to create ANY muscle. I'm starting to think it's all in the food. Some advice please? Nice guide overall ;D

 

(6"0, 130 lbs skinny bitch)

Ectomorphs should eat before bed to prevent muscle catabolism during the night. 

 

hahahahah please stop posting in this forum section