[j0ker]

Currently im not in great shape, im a little bit chunky and not particaully atheletic. What would be the best way to sort my gut out for summer? weights, cardio? It would be great if people with experience and knowledge could help me here, thank you

[suggsina]

eat less

[McHumpy92]

Too late....maybe next year aye

[j0ker]

you sure? i was thinking of doing some serious cutting and getting my fat ass in the pool and on the tred mill

[olibishop]

Seeing as you're wanting results in a very short amount of time the best option is probably superset circuits. You won't gain much muscle but you will lose fat as well as retaining the muscle that you do currently have which will give definition.

Not sure what equipment you have/ gym memberhip but ideally something like this would work well, I think.

15 x barbell squat
15 x pressups
15 x barbell rows
15 x barbell squat
30secs tricep dips (or just hold at 45degree angle when you cant do reps)
30 secs pulluups (again, just hold in position for the time if you can't do reps)
20 x scullers
1min rest

repeat 10(?) times, just to complete failure basically. try to keep going for about 45 mins.


However you're diet is also extremely important. You know the score- lean proteins, wholegrain carbs, veggies, low sugar, low fat etc etc

[j0ker]

(Original post by olibishop)
Seeing as you're wanting results in a very short amount of time the best option is probably superset circuits. You won't gain much muscle but you will lose fat as well as retaining the muscle that you do currently have which will give definition.

Not sure what equipment you have/ gym memberhip but ideally something like this would work well, I think.

15 x barbell squat
15 x pressups
15 x barbell rows
15 x barbell squat
30secs tricep dips (or just hold at 45degree angle when you cant do reps)
30 secs pulluups (again, just hold in position for the time if you can't do reps)
20 x scullers
1min rest

repeat 10(?) times, just to complete failure basically. try to keep going for about 45 mins.


However you're diet is also extremely important. You know the score- lean proteins, wholegrain carbs, veggies, low sugar, low fat etc etc

wow thanks, i'll get back in my local gym. what would you recommend in the line of supplements to aid me?

[olibishop]

(Original post by j0ker)
wow thanks, i'll get back in my local gym. what would you recommend in the line of supplements to aid me?

Protein shake (1/2 scoop before workout, 1 after)
BCAA (before and after workout)
Multivitamin (although real vitamins are vastly superior)

Most people take carbs like maltodextrin before and after workout although seeing as fat loss is you're main goal limit this; maybe just have ground oats say 45mins before and then a bannana afterwards.

[Daviant]

(Original post by j0ker)
Currently im not in great shape, im a little bit chunky and not particaully atheletic. What would be the best way to sort my gut out for summer? weights, cardio? It would be great if people with experience and knowledge could help me here, thank you

You don't have much time now, start now and be godlike for next year.

[j0ker]

(Original post by Daviant)
You don't have much time now, start now and be godlike for next year.

if i have another christmas like last year the only god i'll be like is buddha :/

[t0ffee]

Run every day and eat 1800 cals or so. By the first of August you could have lost 27lb.

[Old School]

(Original post by t0ffee)
Run every day and eat 1800 cals or so. By the first of August you could have lost 27lb.

...and will look like **** as a result.

Weightloss in of itself is a retarded goal. OP: Lift, eat well and sleep well. This time next year you will look much better for it.

[t0ffee]

(Original post by Old School)
...and will look like **** as a result.

Weightloss in of itself is a retarded goal. OP: Lift, eat well and sleep well. This time next year you will look much better for it.

I doubt it - if you can be slim with your natural amount of muscle, or fat with your natural amount of muscle, you'll look far better if you are slim.

And theres nothing stopping him training himself up to 15 bodyweight chins and 100 bodyweight pushups over the next 3 months.

[Arturo Bandini]

Why would you try to get in shape for the summer, 3 weeks before it starts?

Here's how you get in shape for the summer: start working out 6 months ago.

[j0ker]

when i said summer i meant as in a summer holiday which is towards the end of july. surely i can do some work out to look better?

[alexs2602]

(Original post by j0ker)
when i said summer i meant as in a summer holiday which is towards the end of july. surely i can do some work out to look better?

I'm no expert but you can do a lot in a short period of time if you put your mind to it. But diet is important. It depends on your current shape and probably your genetics to a point.

I guess it depends what you mean by summer look. I took up karate in October and I've certainly got fit, lost weight, gained strength and all while I had a rubbish diet but I doubt anyone would call what I've done bulking up. I wasn't exactly heavy in the first place.

[Arturo Bandini]

(Original post by j0ker)
when i said summer i meant as in a summer holiday which is towards the end of july. surely i can do some work out to look better?

Fair enough. You'll be able to make a difference I guess, not a huge one but still.

Read the sticky. Sort out your diet, get on a lifting program and do some HIIT.

[bobbycrisp]

circuits ie 20 minutes 4 times per week at very high intensity does wonders. Can completely transform your body if you do this as well as lifting. The most important aspect for you though is diet; when you get a serious craving, try and delay it for as long as possible, or save it for a pre-determined meal/snack per week