Gym garbage

seanc80

So ive started back into the routine of going to the gym. I used to do 3 or 4 4km runs pre-lockdown which kept me relatively trim however Ive began combining cardio with free weights this time and was wondering what basic weight routines you might suggest that arent too intensive. Only interested in 20 mins per session of weights.

Also, can you all send me some pics of you completeky naked.

hugopal

seanc80 this is quite a good 20 minute upper body routine I was doing with dumbbells at home during lockdown. I added in a set of push ups against horizontally-placed dumbbells as well:

There’s also this 20 minute lower body workout. I tend to alternate between upper body and lower body days:

Now that I’m also back into the routine of going to the gym I’m mixing up free weights with various machines (especially for the lower body exercises), but the above vids could still help with your form and give you some ideas of how to cover most key muscle groups.

Millsy

You Tube is your friend mate. Plenty of follow along workouts and whatnot. As for weights, I would suggest free weights over machines all day. Start with a simple dumbbell routine and keep the weight low. Lower reps but with good form and build from there.

You already have several pics of me naked, one of which you keep in a locket.

Amps

Millsy Yeah, check out the The Bioneer for some wild inspiration if you get bored with your routines. Proper ‘cross trainer’ that one.

Millsy

PS. Some sort of ’Sean’s progress’ thread on here with weekly pics would be AMAZE.

Smallman1

Sean in 6 weeks -

Millsy

Smallman1 phwoaarr! Matching semis for me and Dolph!

Dan

Amps

If you are trying to keep the time down, then lots of compound lifts: a variety of squats, clean and press, deadlifts etc. I’d throw in bench press and weighted pull ups too. If you are deadlifting, then use a hex bar / cage bar rather than a straight olympic bar, it’ll help you achieve ‘proper form’ and drastically reduce the chances of you fucking your back.

I’d throw in some sprint work to yor running too, it’ll rasise your fitness through the roof and help with your other running.

You’ll have Purple Aki all over you in no time.

Along_the_Wire

Amps I’d throw in some sprint work to yor running too, it’ll rasise your fitness through the roof and help with your other running.

This, plus other intervals and keep it mixed up

Millsy

And maybe cut down to three different potato varieties per meal…

Mad_Cyril

Millsy
Or substitute 1 of the 4 for Potato Waffles, 50% air = 50% better for you

seanc80

Thanks Millsy & Amps.

No dice to all the other snakes in this thread

Dan

Limit your carbs and cut back on booze and up your protein. I dropped a stone doing that and long dog walks.

Millsy

Dan ah….I think we may have stumbled on a problem 🤔

Dan

Millsy I meant limit your spuds/Guinness/cheese toasties

Millsy

Dan yes, that’s the issue.

SM001

Take advantage of the newbie gains. Get your form and technique right at the beginning with lighter weights. Go heavier from there. Like Dan said; clean up your diet and up your protein. When wanting to lose weight calorie deficit is key. And the type of cardio you do matters too. A 20 min HIIT routine is more effective than a 40 min jog. Especially when wanting to put on lean muscle and lose fat.
Youtube is a great source for routines.

Amps

SM001 A 20 min HIIT routine is more effective than a 40 min jog.

Have read a fair bit recently that the jury is out on this. A lot of researchers suggesting the long tail fat burning from HIIT is over stated. If that is the case, HIIT takes longer to recover from, so for many ‘steady state’ might be better as you can do it more frequently. It has to be said though, the health benefits of pushing yourself to close to your maximum with HIIT are undeniable.

SM001

Amps True but HIIT routines are more effective for fat lose when combined with trying to build muscle. ie Strength training and cardio should be done on separate days.

303abuser

Amps i’m sure individuals will respond differently, but hiit works amazingly for me. i mix up insanity, stairs, hill sprints, and 5-10 km runs these days, along with low carb/keto, and i’m in the best shape i’ve ever been.

Old-Dutch

Get food poisoning and shite a stone out of yourself over a week whilst laying in bed. Winning