[ares05]

Hey guys I need some advice. I've got a belly but my hands and legs are pretty lean. I've been hitting the gym since Jan but honestly I would have done only 4 months of regular workout. I've gradually increased my weights and I have always been careful about it. A week back I started experiencing severe pain around my forearms and it hurts even when I do the simplest of things, for example shifting gears in my car pretty fast. The pain is excruciating not when I do my reps but when I replace the weight back on the rack and release my grip. I haven't been able to do any of my workouts because of this. Does anybody have a clue why this is happening and what I can do to rectify it??

[Red Circle]

Originally Posted by ares05

Hey guys I need some advice. I've got a belly but my hands and legs are pretty lean. I've been hitting the gym since Jan but honestly I would have done only 4 months of regular workout. I've gradually increased my weights and I have always been careful about it. A week back I started experiencing severe pain around my forearms and it hurts even when I do the simplest of things, for example shifting gears in my car pretty fast. The pain is excruciating not when I do my reps but when I replace the weight back on the rack and release my grip. I haven't been able to do any of my workouts because of this. Does anybody have a clue why this is happening and what I can do to rectify it??

Consult a bone specialist, also calcium and joint support supplementation would help!

[mandheers]

[quote=BIG SARAN;2387925]

Originally Posted by Red Circle

You dont need to do ab exercise to loose fat, in fact when you have a lot of fat to loose and you do ab exercises it will only make your abdomen look big!



I don't quite agree with this statement. But this is my experience and opinion speaking only.
Ab exercises are also done in order to strengthen the core of our body(apart from other exercises). It is a culmination of consistency, diet and exercise that aids in our physique goals.
Regarding the theory behind abdomen looking big its not true. Even if you have a lot of fat exercising these muscles will make them only stronger. If the CORE is strong the whole body responds better. The "abdomen looking big" comes from the fact that the tummy is distended (in some by bloating-overeating and in some the abdominal wall is genetically little distended.) Of course in bodybuilders it is due to different reasons.
Only thing to bear in mind while exercising is that quality of reps will matter. And anyone (looking to lose weight or gain weight) must try to incorporate those exercises in their schedule which will strengthen the core muscles.

Hi BIG SARAN, abs are only a very small part of strengthening the core.

The core as we know it is the seat of all power and transfer of power. It is what provides all the functional strength be it for sports, strength training or plain bodybuilding.

Power comes from the hips and lower back. Your core helps power transfer. The Squat builds hip & core strength. If there were one exercise I would recommend for strengthening the core bad-a@% is Planks.

That's just my experience. Compounds aid in building core strength.

Links:

Slide show: Core exercises - MayoClinic.com

Bicycle Ab Exercise

Cheers!

Moving on, seen alot of discussion on rice, and IMO: no food does any harm, only if eaten at the right time in the right quantity.

It's a classic case of slow and fast carbs where the latter needs to be reduced/ moderately consumed and not even touched post 5pm.

Pre workout is time for complex or the slow carbs to fuel workouts (which rules out that msnbc.com study on working out empty stomach, the body burns muscle and yes you drop weight at that cost)

Post workout is best suited for simple or fast carbs to replenish glycogen stores.

Everywhere I read people talk about high-protein diets, and no-carb plans.

IMO again, we ingest quality proteins at critical times, to ensure the body does not break down precious lean muscle, since muscle is the primary source. But only few realize that the body needs carbs too, and in a slightly higher quantity than it needs protein. Do look up protein:carb ratios.

All fad diets have made protein the king and carbs the hated enemy. Pick up any bodybuilder and he will swear by his oats, bananas and apples. Pick up any powerlifter and they will kill to get their daily calories.

All said, I love my carbs, and I eat to just burn it all to hell. Heck I just come back stronger and bigger. Leave the 'zero carb' bit for those who hit the stage for a career, yes they train their way through hell, but they are just a few pin-pricks away from anything.

My advise to all is not to get carried away by 'diets', make it a habit to train every single day you possibly can, and you will never need to watch what you eat unless of course you spend your day on deep-fried junk. And dont worry about off-days, I see too many people plan their 'off/cheat days' before they even plan their next day's workout. The human body is more adaptive than we think it is, we just need to keep pushing it right.

Here's a few links on nutrition:

Bodybuilding.com - What Is A Proper Pre, During, And Post Workout Nutrition Diet?

The Deadline Diet: Skip The Bulk And Stay Shredded All Year - A Simple Approach To Nutrition! | SimplyShredded.com

50 Rules Of Fat-Burning: Simplyshredded.com Collects The Strongest Clinical Research From Around The World | SimplyShredded.com

That said, for those wanting to lose stubborn midriffs, squats is the answer. Start with light squats, the lightest possible and work your way up gradually. By gradually I mean take weeks and months comfortably, but keep a strict form, you will only benefit from it.

I am 101 kilos, lift just about anything I can put a rod through, and I still learn a thing or two about the squat each time I go under the bar.

I will leave you with two words: Maximum Food, Maximum Exercise. (is that two?)

[BIG SARAN]

Hey Mandheers,
I agree with you. By core I did not specifically mean just the abdominal region. You only elaborated what I wanted to say more. Of course the compound exercises are the bread and butter. And I am heavily into these exercises for quite some time now.

So you seem to be into heavy lifting and stuff and weigh a quintal. I like a person who squats too.
I am also near about that weight only. Only trying to keep my abs as visible as possible.

ALL THE BEST.

[blue_pulsar]

Hi All,

Can anybody who has lost fat(weight) solely doing weight training post a veggie Indian diet for the same? Most stuff on the net is American diets and includes meat which I don't eat.

Thanks!

[BIG SARAN]

Originally Posted by blue_pulsar

Hi All,

Can anybody who has lost fat(weight) solely doing weight training post a veggie Indian diet for the same? Most stuff on the net is American diets and includes meat which I don't eat.

Thanks!

Hey buddy,
I understand your dilemma. There is very little info on net about veggie diets.
I'd advise you that eat everything in moderation. Have 5 to 6 small frequent meals (2 to 3 hrs apart).

Cut down on your carb intake in the evening especially after 7 pm or so. Eat lots of fruits and vegetables. Have sprouts in the morning. Lots of dals,curd,milk etc. should be included in your meals.
Keep it simple. If you can have eggs then by all means go ahead as keeping the protein content high in a veg diet is very difficult.

Get an idea and try to construct your own diet as per your convenience and preference. If you still are in a dilemma then let us know.

ALL THE BEST.

[mandheers]

Originally Posted by blue_pulsar

Hi All,

Can anybody who has lost fat(weight) solely doing weight training post a veggie Indian diet for the same? Most stuff on the net is American diets and includes meat which I don't eat.

Thanks!

Here you go: Ultimate Nutrition India = Advise from the Expert (Fat Loss)

Swap the non-veg stuff with paneer/soyabean/sprouts/tofu etc. Eggs are great if you don't count them in the non-veg stuff.

Losing fat doing solely weights will involve a lot of compounds and barbell lifts.

You may want to look at this program: Bodybuilding.com - What Is The Best Rippetoe Workout?

The above workout is an alternate day strength training routine, and wont leave you with enough left to be able to do cardio on off days. Do 20 minutes of moderate intensity cardio on workout days, postworkout only.

Cheers!

[TheBeastFieast]

Originally Posted by blue_pulsar

Hi All,

Can anybody who has lost fat(weight) solely doing weight training post a veggie Indian diet for the same? Most stuff on the net is American diets and includes meat which I don't eat.

Thanks!

Try lifemojo.com, purely Indian Site, you can track your weight, diet, exercises etc. Very good discussion, forums on fitness, weight loss, nutrition.

It can provide calorie value of almost all indian food even with their typical hindi / indian names

[The_Warrior]

Hi All!!

Can anybody guide me to a store that sells CLA Softgels here in NCR. I've been trying to loacte it for quite some time but am not able to do so. Then i thought that Body Building enthusiasts might be knowing something about it.

Would really appreciate your help on this matter.

Cheers...

[Johnny_]

Hi guys, any idea how would Coach's Formula be?? It is manufactured by an Indian company called Plethico Pharmaceuticals and retails at around 1099/- for 900 gms.
Here is the link to their website:
Coach's Formula A Super Protein Nutritional Supplement For Bodybuilding,Sports Persons,Fitness.

[motorpsycho]

Originally Posted by Johnny_

It is manufactured by an Indian company called Plethico Pharmaceuticals and retails at around 1099/- for 900 gms.

There is a retailer on FB "VNC" , , the info about them was posted earlier by a member. If you are buying bulk its cheaper.

Their site is Lbnutrition dot com

Cheers

[Johnny_]

Originally Posted by motorpsycho

There is a retailer on FB "VNC" , , the info about them was posted earlier by a member. If you are buying bulk its cheaper.

Their site is Lbnutrition dot com

Cheers

Visited their website..they do have some good deals..stock a lot of products..good website.

[chevelle]

Guys, any suggestion for people like me glued to computers for 8 hrs a day?


i do the following.

- Sit straight with 90 degree angle between leg and cushion, table and hands, eyes looking straight at monitor.

- as much as possible, every 10-15 min try looking outside or at far end and flicker my eyes for water to stay in eyes.

- get up once an hour and move around.

any exercise recommended while sitting at desk?

thanks

[mandheers]

Originally Posted by chevelle

Guys, any suggestion for people like me glued to computers for 8 hrs a day?


i do the following.

- Sit straight with 90 degree angle between leg and cushion, table and hands, eyes looking straight at monitor.

- as much as possible, every 10-15 min try looking outside or at far end and flicker my eyes for water to stay in eyes.

- get up once an hour and move around.

any exercise recommended while sitting at desk?

thanks

First suggestion will be to start walking, cycling or running to work, even taking the stairs to the floor you work on if it's a multi-level building.

Nothing much will come from desk exercises, but they can only supplement the other proper regimen you follow, if you start following one.

Secondly, here are a few links:

Exercise at Your Desk

How to Exercise While Sitting at Your Computer - wikiHow

Isometric Exercises You Can Do at Your Desk

I will again recommend you take out time for your body, if the distance is not a killing then walk+jog to work and back. It is great fun and you can do it alternate days, once an alternate day too.

And if it's really too far away then pedal your way to work and back.

Take the stairs on every possible occasion you find in the day, lunch/loo/smoke/tea/meeting/gossip break, anything.

Then again depends on your goals and current fitness levels.

[chevelle]

Originally Posted by mandheers

First suggestion will be to start walking, cycling or running to work, even taking the stairs to the floor you work on if it's a multi-level building.

Nothing much will come from desk exercises, but they can only supplement the other proper regimen you follow, if you start following one.

Secondly, here are a few links:

Exercise at Your Desk

How to Exercise While Sitting at Your Computer - wikiHow

Isometric Exercises You Can Do at Your Desk

I will again recommend you take out time for your body, if the distance is not a killing then walk+jog to work and back. It is great fun and you can do it alternate days, once an alternate day too.

And if it's really too far away then pedal your way to work and back.

Take the stairs on every possible occasion you find in the day, lunch/loo/smoke/tea/meeting/gossip break, anything.

Then again depends on your goals and current fitness levels.

Thanks for the links and suggestions. Biking, walking to work is not feasible. My office is quite far - 20 miles one way from where i stay. If i am to bike/walk/public transit it will take me 3 hrs to reach there.

I do go to fitness center, but its 3-4 times a week. And yes, i do take stairs as my office is on 3rd floor. During weekends, i play either tennis or cricket, depending on what's scheduled.

But somehow, i still feel lethargic at times. That's why need to do little exercise at work.