Kevin S. Assilleekunt 1 Posted January 24, 2011 Share Posted January 24, 2011 (edited) Dr Gloom, can you do a free-standing handstand? I've already posted this before in a different thread, but it merits another post as it will serve as inspiration to all the lazy fuckers: NGHHH I AM CUMMMINNNNGGGG Edited January 24, 2011 by Kevin S. Assilleekunt Link to comment Share on other sites More sharing options...
Dr Gloom 22182 Posted January 24, 2011 Share Posted January 24, 2011 Dr Gloom, can you do a free-standing handstand? yeah. that's a great core stability excercise Link to comment Share on other sites More sharing options...
Tooj 17 Posted January 24, 2011 Share Posted January 24, 2011 HIIT on the rowing machine is what it's all about. Link to comment Share on other sites More sharing options...
Dr Gloom 22182 Posted January 24, 2011 Share Posted January 24, 2011 the best way tone up existing muscle is basically by cutting fat (not weight). i'd recommend a split session. for cardio, i do two sessions of high intensity interval training per week of around 45 mins each. (spinning/ treadmill/cross trainer/boxing...whatever works for you basically) plus two or three sessions a week of weight training, using free weights and performing compound excercises that work every muscle group in the body - you only really need to 6 excercises in one hour long session - deadlifts, squats, pull ups, bench press, shoulder press and bent over row. those 6 will hit every major muscle group in the body. maybe throw in a rotational core exercise for good measure i found it much more efficient to split training sessions into cardio and resistance. you'll have more energy to lift heavier weights if you don't burn out using all your energy doing cardio in the same session. and lifting weights is key. if you do endless cardio you'll burn muscle mass. the other key thing is nurition. don't starve yourself or you won't see results. make sure you eat lots of lean protein like chicken and fish and get your carbs from plenty of fresh fruits and veg instead of starchy man made carbs like bread and pasta. eat small portions but frequently. basically listen to your body. feed it when it's hungry and stop eating as soon as it's full. if you eat a large portion in one sitting, your body will only burn what it needs and store the rest as fat. snack throughout the day on small handfuls of nuts and dried fruit. neck a protein shake and a banana post workout. i pretty much guarantee if you follow that training plan and remember to eat sensibly for six weeks, you'll see massive changes. PS - sorry if it sounds like i'm preaching. it's just that i did loads of reading up on this before i started training years ago and like to share my experience because i spent years prior to that in the gym without ever getting the results i wanted. Cheers (I fucking HATE cardio btw, much rather stick to free-weights ) good luck! stick with it and don't deprive yourself a couple of cheat meals. i usually eat what i want and have a few drinks over the weekend but try to stick to the work out plan and a healthy diet during the week. that works for me. Link to comment Share on other sites More sharing options...
Kevin S. Assilleekunt 1 Posted January 24, 2011 Share Posted January 24, 2011 Dr Gloom, can you do a free-standing handstand? yeah. that's a great core stability excercise When you do those compound movements you were on about, are you maxing out during your sets? I have no one to spot me on my bench so I struggle to max out. Struggling to gain but I need to build up core strength first and get good form on the compound exercises. Link to comment Share on other sites More sharing options...
Dr Gloom 22182 Posted January 24, 2011 Share Posted January 24, 2011 HIIT on the rowing machine is what it's all about. totally. i love spinning too. i have a session with a trainer one a week. last week she had me doing circuits of - 20 box steps, 10 squat jumps, 10 squat thrusts, 20 box jumps all with shuttle sprints inbetween. took 1 minute 30 the first time then had to do two more of the same circuit with just 30 second rest inbetween circuit. time was about 10 seconds slower each time. by the end of the third circuit i felt like i was going to puke up a lung. Link to comment Share on other sites More sharing options...
Dr Gloom 22182 Posted January 24, 2011 Share Posted January 24, 2011 Dr Gloom, can you do a free-standing handstand? yeah. that's a great core stability excercise When you do those compound movements you were on about, are you maxing out during your sets? I have no one to spot me on my bench so I struggle to max out. Struggling to gain but I need to build up core strength first and get good form on the compound exercises. yeah. loading the weights as heavy as you will can lift is the best thing for you. 4 sets of 7-8 is good but if you really want to put on size, try 5 sets of 5 reps. you can always do a drop set the end when you start to fatigue if you have no one to spot you Link to comment Share on other sites More sharing options...
Kevin S. Assilleekunt 1 Posted January 24, 2011 Share Posted January 24, 2011 Mental image of Dr Gloom: Link to comment Share on other sites More sharing options...
Barney 0 Posted January 24, 2011 Share Posted January 24, 2011 It sounds silly, but that's a great feeling. I do a similar sort of thing twice a week with a trainer and I love it. I go back to work with the shakes and giggling with exhaustion. Spinning a few times a week too which I find difficult but is good craic. Link to comment Share on other sites More sharing options...
Park Life 71 Posted January 24, 2011 Share Posted January 24, 2011 Dr Gloom, can you do a free-standing handstand? I've already posted this before in a different thread, but it merits another post as it will serve as inspiration to all the lazy fuckers: NGHHH I AM CUMMMINNNNGGGG You've got to wonder about America when you realise this guy is running California. Link to comment Share on other sites More sharing options...
The Fish 10972 Posted January 24, 2011 Share Posted January 24, 2011 HIIT? Link to comment Share on other sites More sharing options...
Park Life 71 Posted January 24, 2011 Share Posted January 24, 2011 Think you're worrying too much about your bodies. YOu all look fine in those pics. Link to comment Share on other sites More sharing options...
Dr Gloom 22182 Posted January 24, 2011 Share Posted January 24, 2011 (edited) HIIT? High intensity interval training. It's an explosive form of cardio. You do intervals of going flat out then pausing to catch your breath. Way better way to burn calories than steady state cardio Edited January 24, 2011 by Dr Gloom Link to comment Share on other sites More sharing options...
Dr Gloom 22182 Posted January 24, 2011 Share Posted January 24, 2011 Think you're worrying too much about your bodies. YOu all look fine in those pics. Working out is like a drug when you get into it. Link to comment Share on other sites More sharing options...
Park Life 71 Posted January 24, 2011 Share Posted January 24, 2011 Think you're worrying too much about your bodies. YOu all look fine in those pics. Working out is like a drug when you get into it. I do it a bit for a couple of months at the start of summer, didn't really get addicted. Bit boring really. Link to comment Share on other sites More sharing options...
Jill 0 Posted January 25, 2011 Share Posted January 25, 2011 Think you're worrying too much about your bodies. YOu all look fine in those pics. Working out is like a drug when you get into it. Definitely. I try to have the occasional rest day but I just end up feeling like a lazy sod. Link to comment Share on other sites More sharing options...
Guest alex Posted January 25, 2011 Share Posted January 25, 2011 Think you're worrying too much about your bodies. YOu all look fine in those pics. Working out is like a drug when you get into it. I do it a bit for a couple of months at the start of summer, didn't really get addicted. Bit boring really. It's a bit like smack. It's good but it's not everyone's cup of tea Link to comment Share on other sites More sharing options...
Gemmill 46086 Posted January 25, 2011 Share Posted January 25, 2011 Just laced the gym again. Weights today. They're having to get a seismologist in to make sure I haven't done any structural damage to the building with all the iron I shifted. Link to comment Share on other sites More sharing options...
Christmas Tree 4848 Posted January 25, 2011 Share Posted January 25, 2011 Still trying not to catch the treadmills eye. Link to comment Share on other sites More sharing options...
Gemmill 46086 Posted January 25, 2011 Share Posted January 25, 2011 CT, I've worked put who you look like. Henk Potts off Talksport. "Awroiiiit Mr Braziwwwww. Been in the Waitrose Oyster Bar again, have we?" Link to comment Share on other sites More sharing options...
Monkeys Fist 43097 Posted January 25, 2011 Share Posted January 25, 2011 CT, I've worked put who you look like. Henk Potts off Talksport. "Awroiiiit Mr Braziwwwww. Been in the Waitrose Oyster Bar again, have we?" CT told me he had a Prince Albert- proof Link to comment Share on other sites More sharing options...
Gemmill 46086 Posted January 25, 2011 Share Posted January 25, 2011 Hes the fucking double. Link to comment Share on other sites More sharing options...
Christmas Tree 4848 Posted January 25, 2011 Share Posted January 25, 2011 CT, I've worked put who you look like. Henk Potts off Talksport. "Awroiiiit Mr Braziwwwww. Been in the Waitrose Oyster Bar again, have we?" I would take that... Cant believe that voice is this bloke btw. Always had him down as a very old wrinkled old goat. Link to comment Share on other sites More sharing options...
wykikitoon 20768 Posted January 26, 2011 Share Posted January 26, 2011 Henk is a right cunt too. Went to the nurse this morning, got weighed etc. 177cm & 63.5kg Link to comment Share on other sites More sharing options...
GeeForce 0 Posted January 26, 2011 Share Posted January 26, 2011 6ft 1 15 st (ish) and theres less chance of it going down than my lass Link to comment Share on other sites More sharing options...
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