more advice (Sorry)

torturedsoul

Hi there,
About six weeks ago or so, i came on looking for advice on getting fit. I gave up the fags and am still off. I doing approximately 50 push ups, 35 sit ups and 23 pull ups at the moment, im running for about thirty minutes now no bother. I do this three times a week. Now i feel its time to step it up a bit. Again i have no clue what to do and feel a little intimidated about going to the gym as i am keep slim (ie i need to build up muscle) Just wondering can anyone help? I know nutrition is important for muscle building but i don't want to take supplement pills ( ive heard bad things or am i wrong?)

How or what is the best way to build up muscle mass?? And how can i push my fitness further??

IM ADDICTED!!! LOL (In a good way)

Thanks very much

PS thanks to kingstew, bossarky and colm o rielly for the last bit of advice

davyjose

Don't be intimidated. Honestly, after a few sessions you'll feel 100% comfortable. If anyone WAS to say anything (which I guarantee they won't) ask them how many pull-ups they can do

Vegeta

23 pull ups is impressive for an average joe, i'm very jealous. I can do like 4, and that's 4 badly

The stickies on the top of the fitness forum are great for deciding how many calories and what % of carbs/protein and fats to eat. So that will sort you for nutrition

The simple rules are eat well (often and clean) lift heavy weights (compound lifts like squats, deadlifts, benching and pressing, educate yourself on these first. I am currently watching my form with squats as it is sloppy and I need to improve it ) and rest well (at least 8 hours sleep).

oh and to add, chin ups are a class exercise (hence why I am jealous of you) so you could try adding weight to yourself to make them harder.

Colm_OReilly

PS thanks to kingstew, bossarky and colm o rielly for the last bit of advice

You're welcome.

Those sites I posted last time are still relevant for your goals, i.e. being fitter. The needs of sedentary people starting off and elite athletes differ by degree, not kind.

As for putting on muscle, if you're following a decent exercise program, it'll come down to diet. Post your daily diet and we'll make suggestions.

For a complete overhaul, go Paleo or Zone.

Nice work, keep it up!
Colm

torturedsoul

Thanks very much,
Ill keep ye all posted. Ye're help is very much appreciated

notso-torturedsoul

PeakOutput

23 pull ups is pretty impressive alright i can do 3 sets of 5 at a push 10 in one go would be very very hard good job

keep it up

torturedsoul

Thanks very much,
Although when i did the 23 i regretted it for about a week LOL
Thats the other thing is knowing when you are doing too much, especially for a beginner

rubadub

23 in one go? or with breaks.

If you did 23 in one go I think the giants in the gym would be the ones intimidated!

You can get started with some weights. These are a good start
http://www.argos.ie/webapp/wcs/stores/servlet/ProductDisplay?storeId=30001&langId=-1&catalogId=1500000801&productId=1500119829&clickfrom=name

Mickk who is a member here sells weights and has a similar set but with an extra 5kg- for the same price.

You can always add weights to a bag and do pull ups & chin ups, weight can be stones/books/beer etc.