Gym angst

R

Robder

Active Member
I've been caning the gym this year and to have an established routine as intensive as this that feels do-able is great! :D
I'm managing to cram in a total of five days a week (3 weights & 2 30 min cardio sessions)...I'm bulking up which is great but despite the addition of cardio and lots of healthy eating, I'm bigger around the middle than I've ever been. :?
I've not got a gut by any means but I was hoping some abs would miraculously appear. :roll: :lol:
Admittedly, my abs workout isn't that intensive and I'll sort this out when I have a chance to speak to a fitness trainer but still, body fat and stomach muscles have as much to do with diet and cardio as sit ups...so I'm confused.
The body is a complicated thing. Grrr.
 
Apparantly you need to burn off any excess fat before your abs start to appear. But you dont seem to have any excess fat on you! So maybe you just need to work more on your ab crunches ;)
 
As far as I'm aware, everyone has a "six pack", it;s merely a case of loosing nigh on all bodyfat around that area to shift it.

I'm sure building the muscles helps, but the fat issue is the main factor in developing a visual effect.

My six pack took me quite a few years to get once I finished uni, and it's hard work to maintain it, though as with most of my body building stuff, it's all about personal motivation.

Drew may also be of use to you, I understand he's no stranger to his gym's reception desk
 
I think it's one of those bits that just never seems to go, unless you seriously change your diet and lifestyle. And to be honest, for the sake of a few abs it's probably not worth it.

3 months for me to get a gym body, I'm being rubbish so far at going to the gym, but been twice this week already :D - must keep this up
 
But my routine is bordering on obsessive though.
It was tough at first but now just feels part of my daily routine and the bizarre part is that I don't lose too much of my free time either.

I just need to know if I'm directing my efforts in the right way. Maybe I am, and if so, time will tell and I need to give it another three months...but maybe I need to do more of the same or change my tact altogether!??

The motivation and time dedication is there so that's not a problem. I'm just confused. :?

I think Bec may be right on this one.
 
have you thought about having a monthly personal trainer session who can make sure you're pushing yourself in the right direction?
 
naddyz said:
have you thought about having a monthly personal trainer session who can make sure you're pushing yourself in the right direction?
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£££ but may do anyway.

One of my best friends is a personal trainer but he's Brighton based. :cry:

I'll still collar him over the weekend though if I can.
 
Abs generally dont start to show unless your body fat percentage is less than 10%. get a measurement (theres various ways - a PT will know how to do it) if you want to chart progress.

Your diet is KEY . Once youve grasped the basics of any training plan , i.e know how to do the lifts etc, 80% of changing your body is down to your diet. This is the bit most people fail on as its the hardest.

firstyly I would suggest you cut down on your carbs, only eat them in the mornings.
dont eat after 8-9pm . if you must make it protein.
Drink more water - force it down you. Colder the bbetter.
Increase your cardio - 2 x 30min sessions isnt really a lot.
Try Interval training - shorter but more intense cardio sessions, which burn off subcutaneous fat for HOURS after you've stopped.

try www.t-nation.com

it can look a bit heavy gonig and based towards getting REAL big, but there are good sections on diet, and fat loss.
 
Not read it all Rob, but leave any ab excercises out for the timebeing as this muscle group responds well to resistance training, hence the apparent growth.

Don't worry about losing any tone to the ab muscles as they are being worked in most exercises.
 
Robder said:
But my routine is bordering on obsessive though.
It was tough at first but now just feels part of my daily routine and the bizarre part is that I don't lose too much of my free time either.
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People say i'm obsessive, but like you say, it's been part of my daily routine for so long.

I grew to hate going after work so have been training early mornings since last summer which is MUCH better. OK, it's hard getting up but after 10 minutes you generally feel ready for it.

I'm done, showered and at work for 7:30 8O which takes some initial planning but at least it's out of the way and am not left dreading it all day.

My weekly routine is as follows .....

Monday: Chest/Triceps (10 sets on each) followed by 10 mins bike or rower (100 cals)

Tuesday: 30-35 minutes cardio. Either cross trainer, bike, rower (or combination of either)

Wednesday: Back/Biceps (10 sets on each) followed by 10 mins bike or rower

Thursday: 30-35 minutes cardio. Either cross trainer, bike, rower (or combination of either)

Friday: Legs/Shoulders (10 sets on each) followed by 10 mins bike or rower

Saturday: Off!! Yeah!

Sunday: 45mins to 1 hour cardio followed by cruches/leg raises.

Just some suggestions. Feel free to ask if your need more info on the resistance training.
 
I balance my excessive intake of alcohol (a depressant) with a healthy dose of nicotine (a stimulant) :lol:

Big night planned then, Drewster?
 
grego said:
how accurate are those calorie counters on the machines??
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Not particularly accurate on the bike/rower to be honest. However on machines where you enter your weight i.e. cross trainer etc it shouldn't be too far off the mark.
 
Drew said:
Not particularly accurate on the bike/rower to be honest. However on machines where you enter your weight i.e. cross trainer etc it shouldn't be too far off the mark.
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i feel like i'm cheating when i use the x-trainer cos i just seem to be able to go for hours without tiring. if i increase the level it gets to a point where i can't physically move it around and i'm still not that tired....any advice drew??:oops: :?
 
grego said:
i feel like i'm cheating when i use the x-trainer cos i just seem to be able to go for hours without tiring. if i increase the level it gets to a point where i can't physically move it around and i'm still not that tired....any advice drew??:oops: :?
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Only to find a nice mid range level and do 30-40 minutes.

Other than that, why not mix it up with say 15 x-trainers, 15 stair master, 15 rower, 15 bike or something similar.
 
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