The Gym

[kakargirl]

alchemist someones very busy training ,lol you wont got biceps or tri ceps doing house work as you see karate boy is skinny like a stick lol

[Master Khan]

lol yeah to get biceps you need to lift weights..propaly, I heard about this guy back in my village, he broke his spine beacause he was lifting the weights wrong...bless him

[kakargirl]

lol yeah to get biceps you need to lift weights..propaly, I heard about this guy back in my village, he broke his spine beacause he was lifting the weights wrong...bless him

aww is he ok now , even my little nephew hes 2 years old lol he goes down to the ground floor gym and picks one weight that his father has took of the 200 kg he pushes lol its so funny to watch such a small boy do that

[Manzareh]

he broke his spine beacause he was lifting the weights wrong...bless him

Ouch!, Damn, Khudai moonga wasataa, broke his spine!!? that is very VERY bad, i dont think he will ever recover..

[Alchemist]

LOL

YouTube - Jackie Chan Hates Karate Kids

[Master Khan]

aww is he ok now , even my little nephew hes 2 years old lol he goes down to the ground floor gym and picks one weight that his father has took of the 200 kg he pushes lol its so funny to watch such a small boy do that

no he walks with no shoulder up and one down now, he wasn't doing it propaly, he was using his back while lifting the weights to do his biceps..and then after that he want to play badminton..you should always ask for a professional first before starting weight training.
becareful khor..2 years old is not yet ready to bulid a body.

Ouch!, Damn, Khudai moonga wasataa, broke his spine!!? that is very VERY bad, i dont think he will ever recover..

nah he never recoverd..he can't walk stright now bless him , he shouldn't just start weights without any expirance.
When I first started weight training I use to watch videos, and then in Gym have a trainer teaching me etc .

lol My grandma told me on my phone "wazan ma ochato" I was like "Zo professional yam "


he was probably doing it like this

[da ghruno lewaneh]

^ looool that video is jokez!! match stick legs or what and that back movement while doing biceps aint helpin either! ahaha!

[Master Khan]

yeah he think is he building his biceps doing that...instend he is damaging his back..and might break his spine.

[BLS_1919v2.0]

no he walks with no shoulder up and one down now, he wasn't doing it propaly, he was using his back while lifting the weights to do his biceps..and then after that he want to play badminton..you should always ask for a professional first before starting weight training.
becareful khor..2 years old is not yet ready to bulid a body.


nah he never recoverd..he can't walk stright now bless him , he shouldn't just start weights without any expirance.
When I first started weight training I use to watch videos, and then in Gym have a trainer teaching me etc .

lol My grandma told me on my phone "wazan ma ochato" I was like "Zo professional yam "


he was probably doing it like this

Bicep curls in a place that looks like near a squat rack....oh how I hate that lolzz.

[IamDZJ]

gym is good for health.

[kakargirl]

wey master khana hes damaged him self pretty bad then crippled because of fitness i feel sorry for him , i try to stop my nephew to stop lifting the weights but hes stubborn just looks funny with a nappy on lol and a dummy in his mouth trying to lift his fathers weights , a week ago he wanted me to put him up on the chinup bar lol hes just naughty .

[Master Khan]

lol I was working on my legs today, My legs are strong mashallah

[Master Khan]

wey master khana hes damaged him self pretty bad then crippled because of fitness i feel sorry for him , i try to stop my nephew to stop lifting the weights but hes stubborn just looks funny with a nappy on lol and a dummy in his mouth trying to lift his fathers weights , a week ago he wanted me to put him up on the chinup bar lol hes just naughty .

yeah he though it would be easy but I guess it backfired on him pretty bad..feel sorry for his mum.

I guess your nephew is going to be a bodybulider in the future ka khairey lol

[Alchemist]

Gym lesson 0 - Foreground

damn it din, you just flooded the whole forum with every wiki page on every disease out there lol ...tnx for pushin this thread 5 pages back

I have offiicially joined the gym to become more handsome.

I am about to join a gym myself.

I'll start going again starting next semester, inshAllah =D I'm excited!

So I have been planing to do this for a while and finally I am sitting down to put down in text my accumulated knowledge about everything related to the gym

Congratulations on making one of the most important decisions in your life! A lot of people that going to the gym is something modern and only fashionable in recent times. However, life style in the modern world is more sedentary and our diet is not at all natural. We now take the car to drive to where it takes us 15 minutes to walk and eat lots of foods that are high on carbohydrates (fructose-glucose corn syrup). Not to mention the tons of different chemical toxins that are present in your carpets, beds, electrical wiring, home appliances, and of course the most dangerous of them all - Plastics, phatellets that mimic estrogen hormons are a leading cause of all kinds of degenerative and autoimmune diseases like rheumatoid arthritis, cancers (which believe it or not is a modern disease that was in rarity about to 100 years ago), etc. All this problems can be circumvented by having a healthy and active life style. Toxins flush out faster when your cardio system is functioning properly, your metabolism does away with the harmful substances more efficiently. And by strengthening your muscles and stretching your tendons and ligaments you will ensure a higher longevity and a lower risk of all sorts of diseases in later stages of your life. Now that should be enough to motivate you for your new years resolution.

Now where to begin?

You just signed up for the gym and you got your self committed to doing something for your physical being, your body. The first thing you have to do is set your goal. What do you want? Do you want to lose weight? Do you want to gain strength? Do you want to gain power?
Regardless of what you chose to be your goal, I recommend that you write it down in paper. For myself, my goal is to reach a 31 inch waist line. Basically a 5% body fat composition. For you it maybe different. Maybe you want to become more muscular. In that case I suggest you measure your body parts, biceps, forearms, tighs, calves, waist, and chest. Then tell your self what is realistic to gain? An inch of muscle in the three months is reasonable! The strategy I will lay out for you will be basic and the focus will be to get you in shape. I am not going to write about how to become a body builder, or how to become a power lifter or how to become a marathon runner. Generally, strength training will help you achieve those goals too, but its important to get the basics right first.

Once you know what you want the next step is to get a proper understanding of how your body functions. Know that each person's body is unique and what works for one person doesn't necessarily work for someone else. Ignore what everyone else says and recommends, and even take what I write here with a grain of salt. Nothing is written in stone! You have to get an idea of how your metabolism works, and this requires some experimentation. Knowing what to eat and when to eat is important in this regard. Basically, there are three types of bodies, ectomorphs (skinnies) mesomorphs (medium), and endomorph (big boned). I myself am between an ectomorph and a mesomorph. Don't expect to jump from a mesomorph to an endomorph. And ladies, don't be afraid to push weight. A lot of females have the misconception that if they lift weights they will become bulgy like guys. This is not true! Men produce 10x more testosterone (anabolic hormone) than women. So you'd have to work 10x harder to get into that sort of ship. Fitness trainers all agree on this one point: your success will depend on a combination of these three aspects of your life style --> Diet/Weight training/Cardio. Some would include Supplements. Supplements are good and effective but I don't think they are necessary for beginners. However, if you do have something like lactose intolerance, and you are not getting the proper amount of Calcium, you do need to supplement it with pills or what have you. Calcium is important in the building process of proteins, in other words muscles. Diet is an important factor in your training. A lot of the work out gurus will give you all sorts of recommendation for what diet plan is good but you'll have to personalize their recommendations to what works for you. I will post more on diet later. But for now, just try to avoid processed foods as much as you can. Read the labels and get familiar with what you are eating. If you have any questions, post em and I' ll try to answer to best of my knowledge.

With that said, we can now talk about your work out strategy. It is VERY important to have a work out plan. Don't just go into the gym and then decide what to do. This is how a lot of people end up wasting time, don't get results and get demotivated quickly. You must have some sort of a long term plan. There are numerous books out there with all sorts of plans outlined. I recommend LL Cool J's Platinum work out. It's 15 dollars and it has a 16 week work out plan. There are online books that you can find for free as well but in the end it depends on what you want. I have downloaded a heap load of e-books on work outs. If you tell me what you are looking for I can upload it for you and you can follow the routine.

Lastly, for those who have never joined the gym...my suggestion: DON'T.

Just not yet. With less than 55 dollars = 40 dollars for a pull up bar + 10 dollars for an elastic band + 5 dollars for a jump rope, you can have your own home gym.

HOW TO GET SIX PACK ABS - SIX PACK ABS WORKOUT ROUTINE


Here is a 16 week work out program by Arnel. I followed this 2 years ago and got good results...but because I didn't do the recommended cardio I didn't get the best results. If you follow just this routine, you will develop the proper posture that you need for the gym. Posture and technique is very important in the gym. And like Master Khan mentioned, bad posture can lead to serious injuries! I highly recommend that you go to the gym with someone who knows what they are doing in the beginning but still if you don't have anyone. Come here and talk about your work out. Where do you feel the work out? if you are doing squats and your feeling your back, then you are doing it wrong. If you are running and your shins hurt, then you are not stretching properly before. All these things can be corrected but its important that you get started with good habits.

Next time...inshallah...I'll post about diet. What and when to eat for a work out. I am no expert guys...but i ve been hitting the gym for a very long time...read a lot of books on it and have trained will many experts. Hopefully others who are also knowledgeable will also share their insights into their art of healthy living.

Happy work out!

[Alchemist]

Dieting

Honestly din, who cares about "congenital hip dislocation"...

One morning I woke up late in a half daze and remembered I had a training session in about a half hour later. I figured I might as well put some calories in my stomach so I went by the mcdonalds and ordered an egg mcmuffin (no meat) a hash brown and a coffee on my way to the gym. For some reason my trainer had decided to push me on my cardio half way into our session. He had me jumping back and forth and doing push ups and high knee jumps... 2 minutes into it and I started to get dizzy and for the first time I ever I puked my guts out into a bucket from over working. So the lesson to be learned is: Don't eat heavy foods before a work out. One hour before your work out the most you can eat is an apple, because it digests faster and its a more complex carb, therefore, it won't elevate your blood sugar too quickly. Eat two hours prior to your work out. And then half hour after your work, have a protein shake or a meal that is high in protein.