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Getting In Shape

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Hey, I need some help.

I currently weigh 160, and I'm roughly around 5'8 or so. I know this sounds quite big for my height, but I'm not fat, or even chubby at that, however, I'd like to turn some fat into muscle, but I never find myself actually getting down to business and not doing anything. I'm a very picky eater, I don't like vegetables, :X nor do I like salads.. It may be hard to believe that I'm not fat, with all the things I've told you so far, but somehow I just remain "bulky," I play hockey, soccer, (out of school and in school)and Rugby in school. I can run a long distance, and am also a pretty good short distance runner.

- What should I eat / drink DAILY that actually helps? (Protein, etc.)
- How should I actually GET DOWN TO BUSINESS, instead of just thinking about it.
- I always think when I'm working out, etc. that it's not helping, as I don't see an imediate improvement, how long does it take roughly for a noticable improvement?

Thanks a lot,
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Whats your body fat percentage?
You can go to a gym, and they have tools to find this out.

If your Body fat percentage is below 10%, then your just muscular. If it's above 15-20, then you could be chubby. If it's above 35 then your definitely obese.

Honestly, just go for a run daily, or at least every weekend. Depending where you live go for a run along the beach, or the park. You could easily run/jog around 5-15km while listening to music or something.

If you really want muscle, then go to the gym, if you can't then improvise at home. A start would be push ups. Do 30-50 at a time.

Protein does aid in muscle development, also eating calories in proportion to your workout is essential.

Just throwing this out there, hope it helped.
 
I'm doing the P90X and it's AMAZING :) I can get you a copy if you'd like for like $20. PM me :D

drink Milk.

You won't start noticing change until the 3rd week or so of consistent working out.
 
Fat doesn't turn into muscle.

To gain muscle you need to be eating at mainetence or above maintence, count calories. Your body need at least 1g protein per pound of bodyweight per day. Your carbohydrate intake various depending on what your trying to do (Are you trying to gain muscle or are you trying to lose fat? - note - both cannot be done simultaneously without the aid of steriods.)

With excersing search for a split routine (GOOGLE) , so something like Monday - chest , Tuesday - Biceps Back, Wednesday - ect.

With the improvements you'll notice strength gains right away. You'll notice your appearance changing roughly 1-2 months.

Goodluck.

Don't do P90x lel.
If it didn't make sense, ask.
 
It's hard work mate, I've seen many threads like this. You have to commit to a proper program and eat 6 balanced meals every day if you want to see muscle gains. If you're one of those people who do it for a week and then give up, don't even bother with it.
 
The BIGGEST mistake of people trying to "bulk up" or "get in shape" is falling into a the same routine every day. Granted, its great if you can stick to a workout regiment but it you dont switch it up you're not gonna do yourself any good. For example doing say 50 pushups, 100 situps, 50squats every day will just cause you to plateau. Do different exercises that test different muscle groups each day. This will cause muscle confusion and the results will speak for themselves.

Some exercises you should consider-
Burpees
Rowing (with dumbells)
Bicycle (ab exercise)
If you can find yourself a punching bag and some gloves and tear it up
This is my personal favorite because its extremely versatile as far as how you train on it (punches, kicks, elbows, knees etc) and boasts high calorie burning rates
Lunges
Squats
and more but thats a start

As for your diet
lots of protein but dont go crazy with the powder or those shakes
try to get some lean protein and since you dont like vegetables all that much try fruit
might sound obvious but a lot of fruits are delicious if you give them a shot
make sure you eat breakfast

gl bro ;0
 
I have always investigated on how to get bigger muscles, I have seen many YouTube videos but never try it out myself. I've heard a lot of rumoured diets like the Warrior's Diet.

But the one that sounds releastic is this one:
Lots of protein, milk (330ML/day), vegetables/fruit - 5 to 8 a day.
That's it. Proteins can be from fish, tuna, eggs, chicken, turkey, etc. Don't eat sasauges.
Also, I done some research and try not eat fatty foods, since if you have very little fat and lots of muscle, you can show off your muscle easily - the outlines/etc.

Enjoy and keep us updated. :)
 
Your diet all depends on your goals, if you want a six pack you want to limit your intake of carbs or cut them out of your diet until you are where you want to be.

As for workouts, if your looking for a six pack, the best way would be circuit training which is basically a sequence of exercises performed one after the other with none or very little between exercises. A good way to structure a circuit is the following:

Exercise 1 - Upper body (E.G - Push ups, pull ups, diamond push ups, wide push ups)
Exercise 2 - Lower body (E.G - Squats, lunges, box jumps, calf raise)
Exercise3 - Abs (Crunches, reverse curls, swimmers, double crunch, hanging leg raise)
Exercise 4 - Full body exercise (burpees, DB/KB swing)

Make your circuit 8 exercises at first with 3 actual circuits performed per workout with each with your rep range as follows - Circuit 1 - 18 reps Circuit 2 - 20 reps circuit - 3 18 reps

Every two to three weeks add extra 2 - 3 reps onto each exercise, and every 4 weeks add an extra circuit to your session.
 
hey man, heres the deal.
one, i dont know your age but im going to assume your a similar age, or younger.
i work out with a bunch of guys who have 5+ years in the gym and gain alot of knowledge thru online, so ill try to help out best i can.
first i am going to say, protein protein protein. you need as much as possible. suppose to get a gram per body pound. thats a ton. just go for 100 a day.
this can be gained thru steak chicken fish protein powders.
calories, you need to be consuming anywhere from 2500-4000 calories a day depending on your goals. but you need the right kind of calories.
dont go to mcdonalds and cut all soda out.
i cut soda out and it gets easy to keep it out.
go to the gym, starting out at least 3 times a week. working different muscle groups. most people neglect legs thinking bench press is the big lift, make sure to hit your legs.
depending on how good your diet is, cardio. or if you want to get mass and big, dont do cardio.
drink tons of water.
diet is the most important thing for you.
take a multivitamin, maybe a pre work out? research them before you get any but jack3d i liked.
umm... thats a brief thing. but biggest thing is diet.
 
My advice is to start running, this is the best way to get you in shape! It isn't much fun at first, but after a while it can be enjoyful (listen to music). As for diet, eat at home and don't eat fast food.
 
iatm i do 50 crunches + pushups morning and night and run at night, i loose most of my wait running since i live in spain and the heat makes u sweat it out pritty easy, where is ur location..? helps out allot more than u think.
 
I would suggest joining a Gym or local fitness classes these will guide you best plus you will be working as a team with others which is always better than trying to do things on your own.
 
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