[shashank.nk]

After a lot of procrastination (years infact), i finally joined a nearby gym. Not a fancy place by any means,just a place nearby. I have a very lean body, i'm 5'7" and weigh 62 kgs.

My goal:
I want to build muscle, and lose a little fat on the abdomen(potbelly).

Current workout:
1.10 mins on the treadmill at 6.2 or 6.3, i run till i burn 70 calories
2.10 mins on the cycle
3. Free exercise and 10 push-ups.

This is what i do as of now. Is this sufficient or should i start weights ?

[AltoHoncho]

Is there a dealer for Optimum Nutrition products in Bangalore. I live in HSR layout and want to know in case there is a dealer or online purchase available for Bangalore.
I came to know of some Maruthi Medicals in Remco layout but not sure, Need help/suggestions.

[alpha1]

Originally Posted by arup.misra

Hi friends, Need your help to fine tune my workout session.

About me - I'm 5'9" weighing about 73kg. I have lean frame with run-flat tyres on the stomach / lower abdomen area . That's about the only place where fat (a lot of it) has accumulated

Current Work out - (started a month back)

Mon / Wed / Fri - Cardio / Abs / Lower Body

Tues / Thurs - Upper Body

Cardio

Warm Up - 6 mins (on tread mill between speeds of 2-6)
Treadmill - 20 mins (H.I.I.T with speeds of 8,9,10 i.e 4 sets of 1 min running @ 8 then walking @ 4 for a minute, 3 sets of 1 min run @ 9 then walking @ 5, 2 sets of 1 min run @ 10 then walking @ 6) almost all of it at incline 2
Cross Trainer - 16-17 mins (with resistances varying between 1-9)
Cycle Cycle : 5 min

Abs - Stomach crunches, Plank, Leg crunches for abs

Lower Body - Leg Curls (front & back), Thigh Weight Press, Squats

Upper Body - Chest, Biceps, Triceps, Forearms, Wrist

Completely stopped rice, potatoes, fried stuff & sweets. Haven't felt the need to do cheat days yet.

You think I'm doing ok? Do I need any protein supplements (currently taking ProvitX - OTC local protein shake)

This is not specifically towards Arup, but to everyone else:
How do you come up with the programs?
(like One day upper, another day lower, and repeat).

If this is being done with weights that allow you to do 20 reps or so ... fine.
(Which I have done in past)

But if you are doing this with weights that allow 5-10 reps only, you are heading for a burnout!

One simple way to see this is: if you are lifting weights and you able to not complete one more rep simply because you can't muster enough strength - then it IS Heavy.

If you can't complete another rep because of the burning feel in the muscles (like while running long distance) - then it is NOT heavy.

Usage of heavy weights dictate as many day offs as possible.

And for most of the gym goers, doing full body (at least for one-two years) is more beneficial than doing splits (one day upper, another day lower, or one day chest, another day legs etc)

So it would become like:
Mon, Wed, Fri = weights
Tue, Thur, Sat = abs + treadmill
(or whichever way, depending on your convenience)

Weights = one exercise (2-3 sets of 5-10 reps) for each part: Chest (bench press or dips), shoulders (shoulder press - not required if your are doing bench press), lats (pull ups), back (rows), legs (squat, slightly wide stance).
Done.
No arms etc required because they are getting worked up in the first 3-4 exercises.

Change the order once a in while.
Try to lift more the next workout, or at least the next week.
(even 1 kg more is MORE than last time)

Supplements etc will come into the picture, when you are unable to "add weights to the bar" regularly.

(and yes my post reeks of chaps like Poliquin, Rippetoe, Thibadeaux, etc because I am fed up with the Arnold etc style or the "gym attendents" copying it)

[di1in]

Anybody know of a good gym in Indiranagar? Need to get my weight low to save fuel

[Latheesh]

Originally Posted by di1in

Anybody know of a good gym in Indiranagar? Need to get my weight low to save fuel

Check Golds Gym near Sony World!

[Jaguar]

Originally Posted by Latheesh

Check Golds Gym near Sony World!

Is this a new one? The only Golds Gym I know in that area is at OMR (RMZ infinity).

[di1in]

Originally Posted by Latheesh

Check Golds Gym near Sony World!

Originally Posted by Jaguar

Is this a new one? The only Golds Gym I know in that area is at OMR (RMZ infinity).

I checked out their website and it seems they don't have any in Indiranagar, only at the RMZ.. Golds Gym Bangalore: Most Reputed & Famous Health and Fitness Club in Bangalore. The Trusted Gymnasium Club.

[Latheesh]

Not sure about the name, but check this link

Gold's Gym Bengaluru - Indiranagar - Home Page

If you are going from Domlur side - take left turn @ Sony World signal - go around 100 mtrs you will see the gym on left side (first floor)

[di1in]

Originally Posted by Latheesh

Not sure about the name, but check this link

Gold's Gym Bengaluru - Indiranagar - Home Page

If you are going from Domlur side - take left turn @ Sony World signal - go around 100 mtrs you will see the gym on left side (first floor)

I'll check it out, thanks mate.

[Jaguar]

Originally Posted by Latheesh

If you are going from Domlur side - take left turn @ Sony World signal - go around 100 mtrs you will see the gym on left side (first floor)

AFAIK that is Snap Fitness.

[di1in]

Originally Posted by Latheesh

Not sure about the name, but check this link

Gold's Gym Bengaluru - Indiranagar - Home Page

If you are going from Domlur side - take left turn @ Sony World signal - go around 100 mtrs you will see the gym on left side (first floor)

Originally Posted by Jaguar

AFAIK that is Snap Fitness.

I checked it out, and it is indeed GOLD's Gym. But they're quoting 30k for a year..

Are all gym's in the area this pricey?

[Latheesh]

Originally Posted by di1in

Are all gym's in the area this pricey?

There are few in Thippasandra. Check the one near Bata showroom (80ft road-Thippasandra road junction)

[Jaguar]

Originally Posted by di1in

I checked it out, and it is indeed GOLD's Gym. But they're quoting 30k for a year..

Are all gym's in the area this pricey?

Why don't we take this to the Bodybuilding thread? I'll suggest more options.

[di1in]

Originally Posted by Jaguar

Why don't we take this to the Bodybuilding thread? I'll suggest more options.

Yea, I'll check out thippasandra for any gyms over there.

GOLDs Gym told me that if I can join with a partner, they can get me in for 21k per person per annum instead of the 30k per person that they are quoting earlier. Is there anybody here looking forward to join GOLD's Indiranagar?

[Jaguar]

Originally Posted by di1in

Yea, I'll check out thippasandra for any gyms over there.

GOLDs Gym told me that if I can join with a partner, they can get me in for 21k per person per annum instead of the 30k per person that they are quoting earlier. Is there anybody here looking forward to join GOLD's Indiranagar?

Try Snap Fitness, last building on the same lane (take left at Sony world and go to the end of the road) or Talwalkers above BigBazaar OMR. Both should work out to be about 12k per annum (at least that was the rate till an year ago). Bargain hard, Talwalkers have some offer or the other going on always.