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Exercise? Who actually does it eh?

Boom123 Avatar
6y, 6m agoPosted 6 years, 6 months ago
Thinking of actually getting off my butt and actually doing something for once!
Might even join the gym! =O

I managed to do a run around the block to get started but yeah..

Whats the best thing to do for a upper body muscle gain?
Protein shakes any good? Whats the side effects when you stop or when your taking them?

&..If you've recently started some regular exercise! Advice would be nice =]
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Boom123 Avatar
6y, 6m agoPosted 6 years, 6 months ago
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#1
Just start it and make it a routine man. Do it like once a week ATLEAST and then do more and more. Whatever you do (unless its like health risk) don't stop it otherwise you'll get lazy and think ah I'll do it next time. You'll feel good after too. Try getting a mate as well, company's good.
#2
Basic pointers;

You can't lose weight and gain muscle at the same time, so if you're overweight, you'll need to cut before trying to build muscle ideally.

Your body doesn't work like a machine.. calories etc are a good measure of how much you're taking in and a good way to keep track, but the human body works in strange ways. Don't be surprised when you don't see instant results after 1 week of healthy eating and strenous exercise.

With both dieting and building muscle, the actual exercise accounts for about 20-30% of imporatance. By far the most important thing to remeber is that your diet is key. If you want results, you have to have commitment towards what you eat and stick at it until your body becomes accustomed.

Protein shakes have no real side effects when coming off them.. generally speaking, they're a quick and easy way of getting various types of protein needed (amino acids) for your muscles to build and repair. Without protein shakes, it can be difficult to find the time to eat the foods required to eat, say, 100g of protein each day. AFAIK, there are no downsides to eating too much protein, whereas too many carbs & fats are bad for you.

Creatine will give you instant results in terms of looks, as creatine makes your body store water. I found that creatine made me more unpredictable with my behaviour. Some people say that creatine enhances performance too, but I'm not convinced. For professional atheletes maybe, but not for 99% of the population. The second you come off the creatine, you'll find that you lose size very quickly.
#3
Protein shakes are good for gaining protein, which in turn builds muscle. But only if you're actually exercising, obviously. They're by no means a magic solution though. You can get sufficient protein for basic muscle building just by regulating your diet.

Now, when you say that you want to build muscle, are you current overweight or lanky? A blunt question, but one with purpose, because if you are overweight you need to trim the fat as well as build the muscle. I would recommend some cardio in a weekly exercise routine anyway, but the emphasis may be different depending on what you actually want or need to do to your body.

You can get in shape without going through the cost of joining a gym (though if you really want to and have the motivation to keep going, then go for it). Going for runs outside is cheap and a good cardio workout (if dull; bring an iPod). Swimming is better all round exercise in the long term because there is no impact on your muscles (best think ahead, though it's probably not as accessible as running).

In terms of actually building muscle, you can do a lot of basic things in your own home for free. Press ups (alternate between hands forward one shoulder width apart, pointed inwards with fingers touching, and pointed outwards further apart; all three work different muscles), sit ups (alternate knees bent, knees raised, and knees tilted both left and both right; again, they work different areas of your stomach), leg raises (simply lying on your back raising your legs; good workout for the stomach muscles, planks (Google it if you don't know what they are; great workout for the whole upper body) and so on.

That's all just using your own body weight, and can be done infront on the tv.

If you want to crank it up a bit, get a cheap set of free weights (just a set of 4kg dumb bells should work to begin with) to tone as well as building up the muscle.

The only other thing I would do is reiterate the point about cardio. If you are overweight, you're simply not going to see the muscle as and when you build it, whilst low body fat is needed in any event if you want people to see your six pack.
#4
Met-Cast;8676569
Just start it and make it a routine man. Do it like once a week ATLEAST and then do more and more. Whatever you do (unless its like health risk) don't stop it otherwise you'll get lazy and think ah I'll do it next time. You'll feel good after too. Try getting a mate as well, company's good.

Exams are over, soo much free time - jobless so yup a routing it shall become!

VanDutch;8676615
Basic pointers;
You can't lose weight and gain muscle at the same time, so if you're overweight, you'll need to cut before trying to build muscle ideally.........

Thanks dude ( Your pic looks like fabregas lol ) but that point a side, Thanks for your advice, what one's are good? Which should I start with and which places are better to get them from - holland and barrett, argos? Oh and im not fat well i dont think so anyways! just under 10 stone!

Crazy Jamie;8676644


The only other thing I would do is reiterate the point about cardio. If you are overweight, you're simply not going to see the muscle as and when you build it, whilst low body fat is needed in any event if you want people to see your six pack.


Im not overweight, im 18 and about 5ft 8/9, I'm looking to just gain a bit on the upper body but also keep a good fitness throughout. I used to do boxing for about 5 years (featherweight) but I stopped about 2 years ago after I moved house so exercise isn't a new thing (5 mile runs etc). I used to reguarly exercise but I never touched weights...Hence why I'm thinking of starting the protein shakes so that it can help the process of gaining some muscle, I might just take your advice of doing the cheap alternative by doing general jogging and using dumbells.

Thanks for your advice :)
banned#5
I love swimming especially at the day spa.

Very tranquil :thumbsup:
#6
Sorry to hijack your thread but i have started running recently and when i start getting into a jog, i get cramp and have to stop. How can i stop this? Im 5 foot 11, 60kgs and 19yrs. Btw, im generally fit anyway.
#7
kiwinator;8676776
Sorry to hijack your thread but i have started running recently and when i start getting into a jog, i get cramp and have to stop. How can i stop this? Im 5 foot 11, 60kgs and 19yrs. Btw, im generally fit anyway.


Do you stretch before you run? You should also keep hydrated which is quite key =]
Or you mighta eaten something before jogging?
banned#8
I cycle into work, try to go gym 3 times a week (only managing 1 or 2 times due to work commitments :\) and i play squash on saturdays.

I've started a healthy diet too I don't take any supplements but am noticing positive changes without them.
#9
Posted here because of bossy boots whining:roll: happy now;-)



A Sample exercise routine from me

6.30am : Wake up in the morning and go running for 4.5 miles
then come back & have a shower and rest a little -
8.30 am or 9.00am Then have some breakfast
10.30: do a rotational type of boxing workout consisting of -
15 min Shadow boxing, 15 min speedball, 15 min floor to ceiling ball workout, 20-25 mins skipping, press ups, sit ups,
12:30 Lunch
shower rest a little more..
3.30 : weightlifting workout just a basic workout - 3 sets bicep curls, 2 sets hammer curls, 3 sets shoulder press, 3 sets lateral raises, 3 sets front raises
Potein shake or meal with high protein plus carbs!
4.45 relax or do some light jogging 1 mile or so:)
#10
you could take up a martial art. there are plenty to choose from.

also a chin up bar is good for upper body.
#11
kiwinator
Sorry to hijack your thread but i have started running recently and when i start getting into a jog, i get cramp and have to stop. How can i stop this? Im 5 foot 11, 60kgs and 19yrs. Btw, im generally fit anyway.


stretch well? How fast are you trying to run, would be best to warm up with some fast walking or something first
banned#12
I am off to bed to do some exercise ;-)
#13
bykergrove;8676821
I cycle into work, try to go gym 3 times a week (only managing 1 or 2 times due to work commitments :\) and i play squash on saturdays.

I've started a healthy diet too I don't take any supplements but am noticing positive changes without them.


I used to cycle to school lol, bikes broken now =[
You can tell the difference though when you cycle and when you've stopped! I do miss it!

DEALofaLifetime;8676922
Posted here because of bossy boots whining:roll: happy now;-)

A Sample exercise routine from me

6.30am : Wake up in the morning and go running for 4.5 miles
then come back & have a shower and rest a little -
8.30 am or 9.00am Then have some breakfast
10.30: do a rotational type of boxing workout consisting of -
15 min Shadow boxing, 15 min speedball, 15 min floor to ceiling ball workout, 20-25 mins skipping, press ups, sit ups,

Wow that's a lot for a day! :whistling:
I'm sticking to doing one set of muscles per day or days so that I know what I've done and makes more sense to me to be honest..:)

zurich;8676924
you could take up a martial art. there are plenty to choose from.

also a chin up bar is good for upper body.


Martial arts wasn't my thing..(I've got a yellow belt in jujitsu)..I tried it after boxing but it just didn't feel right for me.

Thanks for the chin up! I think my bro bought a chin up bar and left it lying around somewhere! something to look for tomorrow!
#14
DLM;8676932
I am off to bed to do some exercise ;-)


You can burn quite lot of calories when your in "bed" actually :thumbsup:
G'Night!
#15
Joining in the hijacking (sorry).

Any epic advice for losing a fat gut and toning it up? (aside from less chocolate mwauaha)
#16
i need to get back into excercising,still im pleased with myself as i have lost 2 stone after having my baby 11 weeks ago :)
banned#17
Boom123
You can burn quite lot of calories when your in "bed" actually :thumbsup:
G'Night!


Best way.

Good night :thumbsup:
#18
VanDutch
Basic pointers;

You can't lose weight and gain muscle at the same time, so if you're overweight, you'll need to cut before trying to build muscle ideally.


Absolute rubbish, it's like saying the holocaust never happened.

You lift weights while losing weight, and you WILL gain muscle wether you like it or not, even if you gain 1lb of muscle, or due to genetics you gain 4lb of muscle within a 6 month period, you'll gain muscle. Running on a diet for 6 months and you'll gain muscle in your calves, thighs and buttocks. Muscle gain is through working a muscle over and over again until it pretty much scars itself and gets stronger.

I put on about 5lb of muscle when I was cutting from a bulk for 6 months, got excellent gains actually during the cut.

Protein shakes are used for muscle repair, and from experience, I never saw the point of it until I gained quite a lot of muscle, at that point your body does use that protein from shake and foods pretty damn well, remember going on holiday and working out without the shake and I had about a 1 day healing period without it, with it I could lift in the morning and lift at the end of the day if I wanted.
#19
DragonChris
Joining in the hijacking (sorry).

Any epic advice for losing a fat gut and toning it up? (aside from less chocolate mwauaha)


run
#20
edjaned
i need to get back into excercising,still im pleased with myself as i have lost 2 stone after having my baby 11 weeks ago :)


Well done you!!!!!!!!!!!!!!!! hope everything good for you Edjaned:thumbsup:
#21
Sign up to a gym, eat alot of food, train hard and heavy, you will get big.

Protein shakes IMO are more of a convenience, easier to carry around some protein powder than a cooked chicken.
#22
bossyboots
Well done you!!!!!!!!!!!!!!!! hope everything good for you Edjaned:thumbsup:


thank u,been hard work to lose it i miss eating crap but its worth it,i have more confidense now,still got another 2 stone to lose but im nearly in a 12 so its alot better than a 16
hope u are well too xx
#23
Joined a gym a month ago, (go 3 times a week), and changed what i eat and when.
Weighed myself this morning and i have lost 15lbs - woohoo! :)
It is hard work especially as i travel quite a long way to work.,Ii leave house at about 6am and if i go to gym, i dont get back in until nearl 10pm BUT it is worth it.
Starting to see the differences now and it's great cos it just wills you on.
Also before, as i would get in quite late, i would eat about 8pm and then i'd just basically sit there until bed. I now have my "dinner" at lunch time and maybe just a small petit pain roll or some soup in the evening.
Seems to be working well.
I'd seriously recommend joining a gym if you can.
#24
I lose weight and build muscle concurrently all the time.

Forget all the shakes & suppliments for now, just get yourself into a routine first.
#25
After some advice so sorry for the hijack, I've tried jogging afew times but after a few minutes I get pain in my ankles I can keep going for abit longer but after awhile it feels like they are about to snap. I do alot of riding to work and just for general exercise for the past 7 years but since passing my driving test (2 years ago) I've put about 2 stone on so was trying jogging to lose the weight as I don't seem to be shedding it while cycling.

Any advice on what could be causing this?
#26
ChrisUK
I lose weight and build muscle concurrently all the time.

Forget all the shakes & suppliments for now, just get yourself into a routine first.


+1. I'd work on the full body too not just your upper body mate, forget the girls for now ;-)
#27
Met-Cast;8682067
+1. I'd work on the full body too not just your upper body mate, forget the girls for now ;-)


I'll probably to all rounder but look to concentrating on the upper a bit more though =]

Off for a run! (I swear i'ma get burnt by the time i'm back..well I can't really lol i'll just get darker!)
#28
OP,The answer is hard manual work :thumbsup:





P.S. who the hell is jim?:w00t:

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