Gym Advice

Triton

Well lads,

Just looking for some quick gym advice.

I used to go to the gym regularly but in the past year I didn't have the time with it being my final year in college. I put on a bit of weight, nothing too serious but the usual stuff where jeans start getting tight on ya etc.!

Basically, I'm now back in the gym since a month or so ago and feeling better than ever. I go about three days a week and do a good few upper body machines plus the cross trainer for ten minutes, the treadmill for ten minutes and the bike for 5 to 10. I also hit the sauna, hydro pool and steam room after my work out.

I also do some light exercising at home on the days in between lifting some 5kg dumbbells because I was told that can be the best thing for improving my definition, which is exactly what I'm looking for.

A number of people have commented that my shoulders look bigger etc. but I'd like to continue building up my shoulders and improving the definition of my stomach etc. Has anyone any tips?

I'm thinking about going on Protein pills from Tony Quinn's. Should I?

Any help would be greatly appreciated but please don't point me to other links. I realise there are probably loads but I'm just looking for some quick advice and don't want to have to read through realms of text.

amazingemmet

Well lads,

Just looking for some quick gym advice.

>Well your in the right place

Basically, I'm now back in the gym since a month or so ago and feeling better than ever. I go about three days a week and do a good few upper body machines plus the cross trainer for ten minutes, the treadmill for ten minutes and the bike for 5 to 10. I also hit the sauna, hydro pool and steam room after my work out.

>Whats wrong with doing your lower body? Machines are a good place to start but eventually to see good results you want to move on to free weights

I also do some light exercising at home on the days in between lifting some 5kg dumbbells because I was told that can be the best thing for improving my definition, which is exactly what I'm looking for.

>5kg dumbells are probably far far too light to be of any use. The only way you can get definition is by losing bf, who ever told you that doesn't have clue

A number of people have commented that my shoulders look bigger etc. but I'd like to continue building up my shoulders and improving the definition of my stomach etc. Has anyone any tips?

> Yes get your diet right, post up what you eat in a day, your height, weight, age sex and desired weight

I'm thinking about going on Protein pills from Tony Quinn's. Should I?

>No don't bother his products are a load of bollox, Just get a good quality whey supplement, but wait til you got your diet in order before

I realise there are probably loads but I'm just looking for some quick advice and don't want to have to read through realms of text.

>My quick advice is stop being lazy and start reading, getting in shape takes hard work and the application of good training knowledge.

Get all your details posted and we can give better advice based on them

Triton

I exercise my lower body on the cross trainer, treadmill and bike. I also do plenty of walking.

I do alot of reps very quickly with the 5kg weights. It seems to be helping alot and the fella who told me knows alot about fitness.

Where can I get a whey supplement?

Typical daily diet:

Breakfast - few Jacobs crackers and brown bread with water
Snack at 11 - 3 slices of brown bread and milk
Dinner - a panini usually with cheese and ham
Evening meal - pasta and fish or rice and chicken or beef burgers

That would be my typical daily diet.

iregk

Triton wrote:

I exercise my lower body on the cross trainer, treadmill and bike. I also do plenty of walking.

I think the question was regarding to weight work with the lower body. Cross trainer, bikes etc... are cardio machines but they will not build and give definition to your legs. For this you need squats, extensions etc...

Triton wrote:

I do alot of reps very quickly with the 5kg weights. It seems to be helping alot and the fella who told me knows alot about fitness.

There are two types of weight training. Build, heavy weights low rep and then endurance/stamina. Low weight hig rep. Its not a bad thing to do a mixture of both but with 5kg weight which is very low you really need to do quite a lot of reps. Here is one for you. Elbows by your side hands with 5kg weight out in front (so that your forearm is parallel to the floor) and hold. With one arm lower weight to the waist and back up always keeping your elbow in place. Do this for 12 reps, then switch hand. When your finished with one hand hold the weight out in front while doing the other as it was in the starting position. Reapt this for 3-5 sets. Trust me it gets painful!!! This exercise gives great tone and stamina to your bi's.

Triton wrote:

Where can I get a whey supplement?

There are numerous threads where diets and layed out so I suggest your have a read of them but for whey supplements just stay away from TQ, his stuff is crap. Natures way do a good body fortress one but for better ones go to fitness ireland for EAS 100% Whey or Nutrition X Big Whey that you can get from jon or micks stores.