Any advise for beginners? I don't want to put on too much mass but want to be fitter, lean/toned and increase my staminia and strength for when I go on skiing holidays.
My current lifesytle is that I rarely eat junk food but do eat unhealthy meals, although mainly red meat and carbs. I drink heavily, excersise doesn't happen often as drive to work and sit in an office all day behind a desk.
Currently I try and do 3 sets of 15 reps of sit ups and push ups a day, plus 2 sets of 25 reps on super light dumbells on biceps. I try to do 2 or 3, 2.5 mile jogs a week.
Im 5'9 and weigh around 10'10 last time i checked!
What's ur BF%? There are some calculator based on some measures of your body (neck, waist circumferences, height, weight, gender, age) that give you an approx. %. Don't use those electronic stuff, only calipers works ok.
IMHO...
- change the jogs with some kind of HIIT like sprints (Google what's HIiT), increasing progressively the number of intervals, and decreasing the time of rest.
- increase your protein intake pre and post workout, I'm sure that you are not eating at least 1,5g of protein per Kg of body mass, that's the minimum.
- don't be afraid to get too big, it takes years (and lot of foods and working out with resp bewteen 1 to 12, never with 15-25 like you are doing)
- Try to do some close grip pull ups and forget those dumbbell curls. (remember that you have Back too, not only biceps)
- try to avoid eating fat+carbs together, you can eat fat+protein, carbs+protein, or fats, proteins and carbs alone, but never carbs+fat together.
- fruits in the morning are ok, you don't want to eat saccharose/glucose at night.
- more water, cold
- you can eat a "cheat meal" once a week if you are ectomorph, or maybe 2 per month in other case (meso, endomoprh)
- try to eat brown rice instead white, brown paste instead rice, oatmeal is tha shit
- In case you become to get too big, stop doing all this
it's a joke... look this:
(I'll put the links only, there's no Spoiler tag in this forum ;(
http://1.bp.blogspot.com/-O8FqxBmlfLA/T-pVj5etkbI/AAAAAAAABEQ/YQMD_8h0hRU/s640/don't++want+to+get+big.jpghttp://cdn.memegenerator.net/instances/400x/18377498.jpghttp://i.imgur.com/FvZfQ.jpghttp://cdn.memegenerator.net/instances/400x/26564160.jpghttps://fbcdn-sphotos-g-a.akamaihd.net/hphotos-ak-ash3/p480x480/993052_10152895650030215_941760004_n.jpghttp://25.media.tumblr.com/tumblr_m97kf8thcL1r5ib4vo1_1280.jpghttps://sphotos-b.xx.fbcdn.net/hphotos-ash4/p480x480/294967_632916580071109_391457694_n.jpgAll the shit that I said is relative as f@#!, all depends on your type of diet, your kind of body, experience, there's no one formula, but this hints can be helpful to start.
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