Baba O'Riley

Official Exercise and Nutrition Thread FAQ

Please Read!!!


I want to lose fat and build muscle, get in shape, look hot and become an all round badass. What should I do?
1. Exercise.
2. Eat well. (see below)
3. Drink lots of water. (1.5-3L a day or more.)
4. Get lots of sleep. (7-9 hours.)

Okay so what workout should I follow?
Rippetoe's Starting Strength
Bill Starr's 5x5
StrongLifts 5x5
West Side for Skinny Bastards

I don't have any equipment and I want to lose fat and build muscle. What should I do?
Awesome Free Online Book With Exercises and Routines(don’t be scared ladies this book still applies to you)
Excellent Bodyweight Training Programs, Exercises and Articles
Also See Here for More Bodyweight Fun
Advanced and Badass Bodyweight Training

What should I eat?
Clicky Clicky
More Good Food
Recipes

I only weigh 100 lbs. and I want to get to huge and ripped.
1. Follow one of the programs in "Okay so what program should I follow?"
2. Eat LOTS of food and make you get at least 1 gram of protein per pound of bodyweight.
3. Get plenty of sleep.
4. Eat a slow digesting protein before bed such as casein protein, milk, cottage cheese, eggs or peanut butter.
5. When all else fails go GOMAD. (gallon of milk a day)

I want to get toned/get a six pack. How can I do that?
Doing endless crunches will NOT give you a six pack. To get "toned" you need to build muscle and lose fat. A muscle cannot get "toned." It can either hypertrophy (get bigger) or atrophy (get smaller). When it gets bigger it becomes firmer. This gives you more of the “toned” look. However, you will ONLY get this look when your bodyfat percentage is low enough to see it. So the solution? Follow one of the programs above and get your diet in order.

I’m sore after my first workout. Should I workout again?
Yes. You’re sore because your body isn’t used to exercise yet. It will go away after a few workouts. Make sure when you do resistance training to give yourself 1-2 rest days between sessions.

I've been lifting for awhile. What program can I follow?
How To Design A Damn Good Program (for strength, muscle gain or fat loss)
The Training Strategy Handbook
Big List of Routines

What about cardio?
Cardio is great. So get off your lazy ass and move! Benefits include improved heart health, improved metabolism, fat burning and reduced stress levels. Some suggestions: running, skipping, biking, swimming, football, basketball, hockey, baseball, martial arts and boxing.

I want to run. Where do I start?
Running Workouts
Couch-to-5k Plan

What's HIIT? Is it good for fat loss?
HIIT Info and Sample Workouts
More Good HIIT Info

What do you guys think about P90X?
Most of the regulars here aren’t huge fans and would recommend a different program instead. However, some of us have had good experience with it. P90X is not good for size or strength but it is good for fat loss.

More Great Resources:
Beginners FAQ
Bodybuilding.com -- great articles, programs, exercise guides and videos
Crossfit -- good strength and conditioning
Dragon Door -- good info on strength, bodyweight and combat skills
EXRX -- directory of exercises with instructions
Fitday -- an easy free site that lets you track what you eat
Gymnastic Bodies: The Science of Gymnastic Strength Training
Rosstraining -- good strength and conditioning site
T-Nation -- tons of good info here

Thanks to PlayTheMetal for the original OP in the old threads and some of these links. Thanks to InTheFlesh and vultures?OMG for some of these links as well.

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WARNING:This post contains explicit portrayals of violence; sex; violent sex; sexual violence; clowns and violent scenes of violent excess, which are definitely not suitable for all audiences.

Dreadnought

*post reserved*

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I swear by my life and my love of it that I will never live for the sake of another man, nor ask another man to live for mine.

Currently working on: Le Voyage pour l'Irlande - Pierre Bensusan

kingkongjaffa

http://jasonferruggia.com/39-ways-t...-everyone-else/

this x1000 ^

Kensai

Awesome



I have some issues with that article, especially "4) Dairy, soy, wheat, sugar, white flour and legumes are inflammatory. Get rid of them. (Legumes are the least offensive and can be eaten occasionally, however, if you can tolerate them.)". Why the hate?

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Lr-Mtb

The other thread was a great help to me, even though I lurked more than I posted.

I'm sure this one will be just as helpful

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If you're killing time, why don't you check out my Youtube Channel?

Gammas1

I'm a long time lurker of the previous thread. OP looks good, keep it up guys.

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I am Sir Gammas of the Gentleman Thread. Tally ho!

✈
I Like Planes

haha5940

first page post ;D i hope my gains increase this year even more this year, with the start of supplements to my regime xD

StillSoundRG

I would recommend doing CrossFit if you don't 'need' to get huge but want to lose fat, tone up, get FIT, and do everything your friends can't do like muscle ups.

CrossFit isn't like a regular workout where you can bulk up and get huge. It makes you fit, like the epitome of fitness. One of the workouts, I forget the name (you hardly EVER do the same workout twice) but these exercises are with no rests between to maximize cardio effects, and this was run a mile, do 100 push ups, 200 pull ups, 300 bodyweight (air) squats and then run another mile all with your body armor on.

The military doesn't use it as its fitness program, which is unfortunate, but they definitely want their troops doing this because of how well it increases your maneuverability, functional strength (not gym strength), heart health, recovery time, speed, and I'm sure many more things.

It's a different brand of fitness altogether. I've seen huge shredded guys come into the CrossFit gym to see what we're about and do a workout with us and NONE can keep up. And there's a saying about it; "We do your stuff nearly as well as you do, you can't do ours very well at all, and we do everything that we both don't do much better than you can. Not very humble, I know, but true."

Definitely worth checking out IMO.

__________________
Amps
Mesa Dual Recto 3 Ch
Peavey 6505 Combo

Cab
ENGL E212VH Cab

Guitars
Epi Explorer
Schecter Damien 6
Squier Strat (signed by Rob Zombie!)

Pedals
ISP Decimator
Dunlop Crybaby Original
Boss CE-5 Chorus Ensenble
Boss GE-7 Equalizer

padgea7x

What's an example of a slow digesting protein?

Mr. Spock

I didn't workout at all over spring break, need to get back on the schtick.

Dreadnought

Casein

__________________
I swear by my life and my love of it that I will never live for the sake of another man, nor ask another man to live for mine.

Currently working on: Le Voyage pour l'Irlande - Pierre Bensusan

Baba O'Riley

Thank you.

Crossfit is in the OP. It is under more great resources.

I added a few examples for you in the FAQ.

__________________
WARNING:This post contains explicit portrayals of violence; sex; violent sex; sexual violence; clowns and violent scenes of violent excess, which are definitely not suitable for all audiences.

Dreadnought

Lots of units already embrace Crossfit principles and encourage the workout ethic. I don't think it should go beyond the unit level. I hate when the Army tries to tell me how to work out.

__________________
I swear by my life and my love of it that I will never live for the sake of another man, nor ask another man to live for mine.

Currently working on: Le Voyage pour l'Irlande - Pierre Bensusan

padgea7x

Ah, cheers! I'll be having more milk then.

TDKshorty

Posting!

Casein is a slow digesting protein and it can be found in dairy products like milk and cottage cheese


EDIT: I remember when I first started running and working and taking my fitness series I would workout before bed and eat a peanut butter sandwich on whole wheat, and it seemed to help me slim down alot, so I would recommend that.

Also, my guitar teacher is huge haha, he's incredibly buff, but he used to be incredibly fat, like over 300 pounds, but now even his thighs are ripped hah and his arms are completely defined, like they cut through his sleeves hah! Bu all of that is irrelevant to my post

We were talking about how I, at the time, was a vegetarian and we were talking about protein and I said I just eat alot of peanut butter, mostly aside from other nuts and soy products, but he said peanut butter isn't any good, because it's mostly fat, and even though it's healthy fat, the ratio of protein to fat isn't effective. Whats your alls take on this?

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Mr. Spock

I didn't read any of the links for those lacking weight equipment, but pushups/situps are really good to do.

StillSoundRG

Yeah I skimmed over and didn't see it originally because I'm an r-tard. I amended my post to save face.

__________________
Amps
Mesa Dual Recto 3 Ch
Peavey 6505 Combo

Cab
ENGL E212VH Cab

Guitars
Epi Explorer
Schecter Damien 6
Squier Strat (signed by Rob Zombie!)

Pedals
ISP Decimator
Dunlop Crybaby Original
Boss CE-5 Chorus Ensenble
Boss GE-7 Equalizer

Kensai

Don't forget to sticky this thread btw.

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StillSoundRG

Sit ups aren't great for your back, but I agree that there are bodyweight exercises out there that can achieve similar/greater results with less risk of injury.

__________________
Amps
Mesa Dual Recto 3 Ch
Peavey 6505 Combo

Cab
ENGL E212VH Cab

Guitars
Epi Explorer
Schecter Damien 6
Squier Strat (signed by Rob Zombie!)

Pedals
ISP Decimator
Dunlop Crybaby Original
Boss CE-5 Chorus Ensenble
Boss GE-7 Equalizer