Your favorite work out.

This thread may be not for most gamers but it is about one of my hobbies, one I take great pleasure in doing. Not to be insulting to folks I don't know, but from my experience most gamers are not exactly the healthiest bunch. We tend to be either underweight or grossly overweight. I myself fell into the latter category a few years ago. I became extreme unhealthy due to a rather sedentary lifestyle both at work and play kept my ass glued to a computer chair.

I started out at 330 lbs. I was miserable.
I went down to 230 lbs and have since added about 15 lbs of lean muscle and am still adding as I shed the unsightly flab. When you are at this stage of weight loss, the scale will "lie" to you...it will show you just your weight but not how good you look.
So after you lose the bulk of your excess weight the mirror becomes more "truthful" than the scale.

A little fact, muscle weighs more than fat...so as you add muscle don't be surprised to see your weight goes up as you continue to lose fat.


With that being said, here's a quick note on nutrition:

No more than 20 grams of carbs a day.

Lots of water (68 ounces or more a day).

Daily Supplements:
Multi-vitamin, vitamin C (1000 mg), Fish Oil (1000 mg), B12 2500 mcg(sublingual is best)

Protein shakes, lowest carb content per shake wins, believe it or not the "Body Fortress" brand from Wally World works just fine and has only 4grams of carbs per scoop. Protein requirements: General wisdom:
1.5 grams of protein per lb of body weight.
Yeah, so it can get quite expensive!

I suggest Atkins bars (there are a few that are only 2grams net carbs) to help with hunger and the occasional "sweet tooth" as my wife calls it. They do make Atkins shakes, which are good but those are better when you are on the go.

Green tea. At least 4 cups (4 single use bags) per day. Caffeine = good.

With that out of the way, now on to the workout:

If you are new to weight lifting you want to start out using lower weight. Don't try to lift a dump truck from the get go. You need to first get the form down. Only after you are comfortable that you are doing the exercise right should you add more weight. Bad form = bad results...even injury.

Also, and I can stress this enough:
DO NOT OVER TRAIN! Do not hit the gym everyday. You will never recover. You grow when you recover (on your days off) NOT when you're in the gym.

About recovery: It is normal to feel VERY sore after your first couple of work outs. Here is the key...keep doing it. By the 3rd workout you should no longer feel sore...IF you take the time to recover. If you feel you need to recover more, take an extra day but do not go more than 3 days between workouts.

And get plenty of sleep! At least 8-9 hours a night. You grow the most when you are asleep. I can't tell you how many times I have woken up and noticed another cut or some other change in my body.

Oh yeah and if weight loss is your primary goal...which for most of us it will be, make sure you do cardio AFTER each workout.
Get on the treadmill (easiest to use when your starting out) and do 15 minutes sessions the first week, 20 minute sessions the 2nd week, 25 minutes the third week and so forth and so one until you are up to 45 minutes on the treadmill each session. Do this AFTER you have finished your weight routine.

Now for the weight training regimen:
(I will post video links to a demonstration video on Youtube for ease of use)

Squats:

http://www.youtube.com/watch?v=AHnX-aimA4E&feature=related

Deadlifts: (love this one!)

http://www.youtube.com/watch?v=FUUiTFtZyAU

Lat Pulldown: (another favorite of mine)

http://www.youtube.com/watch?v=X5n55mMqSUs

Barbell Curl: (I prefer EZ curl bars)

http://www.youtube.com/watch?v=zG2xJ0Q5QtI&playnext=1&list=PL3F1029E6981A64AD

Bench Press: (with a great line explaination)

http://www.youtube.com/watch?v=rT7DgCr-3pg

Seated Overhead Press:

http://www.youtube.com/watch?v=ECWxumBMLVQ

Tricep Extension:

http://www.youtube.com/watch?v=-Vyt2QdsR7E

Abs: (Crunches) or ab machine.

http://www.youtube.com/watch?v=4sJACG-H4Fs

Then do your cardio. Hiit cardio best...just good HIIT cardio for info on it...it's rather simple.


I hope this helps those out there that need it or those that are already working out, work out better/safer.


EDIT by Dylan: I edited your post to fix some BB code that wasn't working.

You seem to have it all down, I've always been more of an anaerobic fan. I like back-to-back exercises that leave me trying to catch my breath. Though the gains are obviously not going to be the same as someone who is focusing on gains.

Glad to know you take recovery serious.

Indeed. I had a few guys in my unit that would workout every day and they couldn't understand why they really got no where. They were just sore all the time.


I also added a quick mention about something very important I had forgotten...sleep.

I work out on a regular basis. Currently around 64 kg and ~12-14% BF (abs show up just a little, there isn't a visible line between them). I worked out in a gym for 4 months and for 2 weeks I've been doing bodyweight stuff ( also called street fitness ). It's more comfortable - I can play my own music, no other guys interrupting me for other shit and so on. I was a bit skeptical at first but now I love it.

I still try to learn to eat healthy and less fatty meals.

My workout programs I take from a site from my country ( the language is also not English ). They're very well made actually.

@ OP thanks for posting this. This was good information and very refreshing.

Polishing the one eyed gopher is my favorite work out.

"

killerking wrote:

Polishing the one eyed gopher is my favorite work out.

Ok...I guess.

Alot of pushups... annnddd more pushups. lol

i do curls with cheeto curls i find the repetition is the most important part

Don't lie... I know ya'll use the shake weight daily