[Powerlifter]

Some basic mistakes to your thinking and a guideline to follow

A very good news article on the subject:

http://www.guardian.co.uk/lifeandsty...ange-your-life

Tone –
This is a horrible fail word. What the ‘toned’ look actually is, is a lower bf level coupled with higher levels of muscle mass creating the taught skin appearance.

I don’t want to get big –

You won’t, if it was that easy every bloke you saw would have swole t-shirt guns and pecs that could crush walnuts. And it is even harder for women so do not be afraid of compound free weights.

If you are already slim –

You are more than likely in the skinny fat zone, you are small and slight as your diet is probably high sugar high fat and little else, this has depleted your muscles and left you with flabby bits as there is no real muscle mass to hold it all taught.

E.g.

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1. skinny-fat
When someone is thin and looks great in clothes, but is all flabby underneath
Some people have great figures, but in a bathing suit they are a mess- all skinny-fat- like Miss Paris, who loves to show off her flabby ass for some reason
flabby not tight loose no muscle skinny
by meadow soprano Nov 8, 2005 share this

2. skinny-fat This term is used when a person is thin, yet does not eat healthy or take care of themselves. They think they don't need to watch the junk they eat because they are thin. They can be more unhealthy then an overweight person.

Also known as, Skinny on the outside, fat and unhealthy on the inside.

If you are overweight –

You are in a better position than above, fat is very easy to loose if you listen to several on here and not to womens’ mags and stupid fad diets.


Diet wise –
A more detailed guide now located here

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Nothing, upon nothing beats a healthy balanced diet with plenty of fruit, veg, whole grains, lean mean and fish. Please do not look for the quick fix, there is not one, it is a lifestyle change (you know this, you have heard it before).

Do not adopt the tiny breakfast, a tiny lunch and a bigger dinner, if anything do it the other way around (although this too is an extreme).

Eat small balanced meals often, if each meal has wholegrain carbs, protein and fats you will feel full for longer, be fuelled up and have a good source of vitamins and fibre, you will feel better.

Don’t count calories as much, they are not all equal and a chocolate bar at lunch does not mean you should eat less of the healthy foods, if anything and you must snack have it ‘as well as’ on the odd occasion.

If you are aiming to shed fat you need to have your body in a calorie deficient state, start slow 200-300kcals per day below what your body uses (including excercise).

Your basic 'lose fat' diet shouldbe constructed quite simply

High protein (lean proteins)
Low carbs (made from wholegrains, vegetables and some fruit)
Moderate fats (good fats from nuts, oily fish, seeds and olive oils)


A few 'myths' busted here

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“Drinking lots of water will help me lose weight.”
Myth-Buster: Many film stars attribute their newly chiseled body to ‘lots and lots of water’. It is important to keep the body hydrated but drinking too much water does not, in any way, cause weight loss. There are some who believe that drinking water will boost metabolism and flush away fats. Sorry – not true. Then there are some who drink to ‘feel full’ and delay hunger. Hunger is your body’s call for nutrients and energy. Washing it away with water will not satiate it. Also, it is better to drink before and during exercise. A large intake of water after a workout could cause water retention and problems with urination. Downing bottles of water in an air-conditioned setting will again cause water retention and bloating, as you won’t perspire. So don’t overdo the H2O habit!

“If I eat after 8 p.m. I’ll put on more weight.”
Myth-Buster: Wait, food doesn’t know time! And if it does, then you could gorge on pastries and pasta in the afternoon and still manage to lose weight. That doesn’t happen, which brings me back to the point. Food doesn’t know time. Granted, the body burns more fat when you’re more active, less fat when you’re less active. But it does not store fat depending upon the time of the day! Fat storage depends on your basal metabolic rate (BMR). So it’s not when you eat – but what you eat that makes all the difference.

“I will gain weight if I stop smoking.“
Myth-Buster: This is just another excuse to not quit! Nicotine does increase the body’s metabolism to some extent, but it isn’t enough to cause weight loss – so obviously, it will not cause weight gain either. The only way a smoker can gain weight after quitting is if he turns to comfort-foods like chips and chocolate. It’s best to snack on sugar-free gum or vegetable strips, or oranges to keep your hands occupied till the craving to light that cigarette goes away.

“Fats are bad for me!”
Myth-Buster: Fats are necessary for you. The body needs fat for energy, tissue repair and to transport vitamins A, D, E and K around the body. So if you want to maintain a healthy heart while still having your fats, cut down on saturated fats and opt for ‘good fats’. Walnuts, flaxseeds and fish are sources of essential fats. Olive oil is heart-friendly. Rice bran oil is equally healthy and more suited to Indian cooking.

“Carbohydrates are bad for me!”
Myth-Buster: Carbs are also necessary for you. Of late, many models have been encouraging low-carb, high-protein diets. Don’t forget, models spend long hours exercising in conjunction with diets, and have fitness experts to guide them. So don’t fall for this one. Carbohydrates are sugars which the body can break down easily, to provide it with energy. Eating fewer than 130 grams of carbs a day can cause gout, kidney stones and is especially risky for diabetics and pregnant women. So cut back on refined carbs such as soda and foods made with white flour, complex carbs like sugar and starch. Load up on healthy carbs like whole grains, fruits, and vegetables.

“Cholesterol is bad for me!”
Myth-Buster: Cholesterol is a fatty substance that is made mostly by the liver. We all need some blood cholesterol because it’s used to build cells and make vital hormones. It is bad only if it is ‘bad cholestrol’ called LDL (low density lipoprotein). Saturated fats found in foods like meat, cheese, cream, butter, cake and other processed foods raise LDL which delivers cholesterol to the arteries and results in heart disease. On the other hand, HDL (high density lipoprotein) or ‘good cholestrol’ transports cholesterol away from the arteries, back to the liver. Go for unsaturated fats like vegetable oils, nuts and seeds as they make HDL.

“Low-fat snacks will help me lose weight.”
Myth-Buster: Baked cheese crisps are truly a dieter’s delight, right? Wrong! First off, baking as a process needs some amount of fat for greasing. Try squishing any ‘baked’ snack; your fingers will be left feeling greasy. And how’s cheese considered low-fat anyway? Now for the popular Indian ‘diet’ snacks. Diet chivda, diet chakli, diet khakra, and the likes. They are promoted as low-fat alternatives. Be warned, low-fat does not mean low-calorie! Extra sugars and thickeners are often added to boost flavour and texture, so calorie content may be similar to standard products. Also, when you know a snack is low-fat, you’re psychologically going to feel safe about it – as a result, end up having thrice as much as you’d have otherwise consumed! You’d rather stick to standard snacks and limit your intake.

“Grapefruit, acai berry and cabbage soup cause weight loss.”
Myth-Buster: Urban legend? Absolutely! Some foods help in speeding up metabolism and govern the way your body uses calories for a short time. But there is absolutely no food that can directly burn fat or cause weight loss.

“I can eat all I want as long as I exercise.”
Myth-Buster: When you eat ‘all you want’ most of the food gets stored as fat. It doesn’t wait until you make your way to the gym and exercise. By the time you decide to work out, it’s already too late and too difficult to burn off that stored fat. So you may have added fat in one day, but burning it off will take one month, or more! Besides, exercise can not undo the damage caused by unhealthy junk foods. So watch your bite, even if you exercise.

“Crash dieting will make me visibly thin.”
Myth-Buster: Sure, for a short period of time. In the long run, crash dieting will only backfire. Here’s how. Crash dieting or fasting will start depleting fat - but also lean muscle and tissue. The loss of lean muscle will cause a fall in your (BMR). As a result, it will get more and more difficult for you to burn fat and lose weight. There are high chances you will get frustrated and end up binging, packing on more pounds than you had lost. So no - crash dieting will not make you thin. If you still want to give it a shot, be prepared for hair loss, dizziness, bad breath, dark circles and crinkled skin!

Exercise –

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Cardio –

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Is most defiantly NOT king when it comes to healthy fat loss. It is boring, time consuming and not particularly beneficial for what you want.

HIIT –
High Intensity Interval Training is ideal for what you want to achieve, two sessions a week will do to start with. This means that after 20mins you should be UNABLE to complete more, this is not a 20min jog, it is a 30 second sprint, 30 seconds at a slow job then back up to sprint level – it is hard, and so will your body be if you take the time to listen.

Here is a pretty good article on HIIT

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The HIIT Revolution
High Intensity Interval Training, HIIT, Power Cardio- whatever you want to call it, it has become one of the top picks for fitness trainers and is opening doors to fat loss for people everywhere. Why? Because of the following HIIT is right for EVERYONE! Everyone from the experienced bodybuilder to the post baby woman can reap the benefits of HIIT.


The four major benefits of HIIT are:

Burn more calories by elevating your metabolism so you lose fat faster
Increase your power
Increase your speed
Increase your endurance

I know at this point I am probably sounding a like little Richard Simmons trying to get you to jump on the fitness bandwagon- but if there was ever a bang wagon to jump, this would be the one. We all seek better workouts and we all seeks ways to get the most out of our workout (especially in the shortest amount of time) and HIIT can really provide those answers.


High Intensity Interval Training (HIIT)

What is HIIT And Why does it Work so Well?
High Intensity Interval Training (HIIT) is the concept of training in intervals, each interval at a different intensity. Different HIIT programs work best for different people, but everyone can benefit form working out are varying levels of intensity (see example programs below). When you complete a cardiovascular session at an unvarying intensity for the duration of a workout your body enters a 'steady state'. This is a state at which your body has adapted itself to the speed you are going and conserves energy. When you complete HIIT you do not allow your body to enter this state and thus allow yourself to burn more total calories in less time. Also, HIIT training is performed at a high intensity which raises your heart rate faster and raises your metabolism longer after the workout. The overall length of your workout are much briefer in duration than your typical aerobic sessions. Some studies, such as one by Laval University, state that HIIT (High Intensity Interval Training) cardio helps subjects lose/burn nine times more fat than those who trained the traditional way. It makes you wonder why anyone told you to train at a slow pace for a long period of time!

Example workout:

Pick any type of cardiovascular method (running, swimming, recumbent bike, treadmill, elliptical machine, etc).
Make sure you take some time to warm up to get your body temperature raised before you begin.
Now begin your cardiovascular training at 75% of your maximum ability, stay at this pace for MHR intensity for 30 seconds
Now bring your intensity down to 30% for 90 seconds.
Now raise your intensity to 80% for 30 seconds.
Now bring your intensity down to 30% for 90 seconds.
Now raise your intensity to 85% for 30 seconds.
Now bring your intensity down to 30% for 90 seconds.
Continue to repeat these steps, each time bringing your intensity level up.

The key step to HIIT is not allowing your body to adopt, adapting to a certain level of intensity will allow your body to fall into steady state and it will begin conserving rather than burning fat. Keep changing your pace, and pushing yourself through each interval. No matter what your fitness goals, HIIT is one of the best ways of helping you achieve them. And the variations are endless. You can vary the training parameters (exercise to rest ratio, number of intervals) to make the workouts harder or easier, depending on what you are trying to accomplish. You can also use any number of exrecises for your training, such as cycling, sprinting, treadmill, elliptical trainers, jump rope, rope climbing, hill sprints, and more.

Resistance training –

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Freeweights are king, Squats, Deadlifts, Overhead Pressing, Rowing, Curls and Close Pressing are all you need, this with the above will ‘tone’ your bum, legs, arms (bingo wings) and midsection. Sample workouts to follow at the bottom of the article

The bodyshape triangle - forget that 'Pear, apple, hourglass nonsese'

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You will all no doubt be familiar with Trinny and the other one doign their bodyshape things for fashion. This however is not a new thing, its just something many are unaware of. The bodyshape triangle dictates what size you are, shape, ability to loose gain fat/muslce length of limbs etc

Important- You must understand that you fall somewhere within the triangle, you can have traits of one, or two and some people are neutral with mild traits of all three.
This is a limiting factor in what you can achive naturally. For e.g
If you wanted to be a catwalk model and are display no ectomorphic traits - forget it, it is pretty much impossible
Likewise if you aspire to look like a certain celeb, you must understand thier bodytype first, if yours does not match you can not achive it.
Please be realisitic and strive to be the best you can rather than worrying about others!!!

E.g


Definitions:

Sheldon’s “somatotypes” and their supposed associated physical traits can be summarised as follows:

Ectomorphic: characterized by long and thin muscles/limbs and low fat storage; receding chin, usually referred to as slim.
Mesomorphic: characterized by large bones, solid torso, low fat levels, wide shoulders with a narrow waist.
Endomorphic: characterized by increased fat storage, a wide waist and a large bone structure.

Sample weekly workouts

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As a bit of an explanation if you see 3 x 5 this refers to Sets (the number of times you will perform the required repetitions to complete the exercise, in this example 3 sets) and Reps (the number of repetitions lifting the weight you will perform within a set, in this example 5 repetitions).

The next key thing here is when as in the above example 3 x 5 is used this means three working sets at the same weight – the weight

So if for example you see something written as ‘Squat 100kg 3 x 5’ it simply means three sets of five reps with 100kgs

Have a look on youtube if you are unfamiliar with any of the exercise names.
Please note anything advising that you do not squat below parallel is total nonsense

The ass, thigh and bingo wing workout – Powerlifters design

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This particular workout is aimed at lasses who would like to firm up their thighs, bums and bingo wing areas – you can adjust the days to suit just ensure you do not lift weights on two consecutive days.

Day 1

Squats 5 x 5
Military Press 3 x 5
Straight Leg Deadlifts 3 x 8
Barbell Curls 3 x 8
Leg/Knee Raises 3 x 20

Day 2

HIIT training – Sprints 30 seconds as fast as possible (if on a treadmill 30 seconds once the speed is reached), 45 seconds walking – repeat 5 to 6 times. Once you can do this reasonably comfortably reduce rest time by 5 seconds.
Once you reach 30 seconds rest, increase sprint time by 5 seconds (up to a maximum of 45 seconds).
If on a treadmill make sure you are always at full belt- if you are fitter then the same speed will not be the same challenge.
Again once reached increase the number of intervals up to a maximum of 10 (if you are sprinting to your max capacity you would be professional athlete level if you can go above this)

Day 3

Power Cleans 3 x 5
Close Grip Bench Press 3 x 5
Deadlifts 3 x 5
Wide Grip Pullups/Pulldowns 3 x 8
Crunches 3 x 20

Day 4

HIIT
Same method as the sprints however do this on a cross trainer backwards. Increase resistance over speed if nessesary.

Day 5

Squats 5 x 5
Incline Bench Press 3 x 8
Romanian Deadlift 3 x 5
French Press 3 x 8
Planks 6 x 30 seconds

Day 6

Cardio – this is a more relaxed steady state cardio – a brisk walk/jog in the park, a nice swim, climbing, cycling etc – whatever it is you enjoy just go out and be active for a good 40mins to the point where you are out of breath.

Day 7

Rest up and relax

Beccas lifting plan

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My current workout is as follows:

I train 4 times a week. Currently it's Mon, Weds, Fri, Sun for practical reasons but normally I do Mon, Tues, Thurs, Fri.

For deadlift and bench press I am currently using programmes designed by the head coach of the Norwegian Powerlifting team and then tailored to my needs. I've attached a copy of it.

Squat: 65kg x 5 (3 sets)
Bench: 50kg x 1
Deadlift: 90kg x 3 (2 sets)
Strict Press 27.5kg x 3 (3 sets)
@ 80kg bodyweight

Day 1: Deadlifts (deficit - lighter weights with me standing on a jumbo weight plate)
Bench Press
Assistance (shoulder health etc) - cable rows, face pulls, rotator cuff stuff if time

Day 2: Strict press
Back squats
Assistance - lat pull downs/ "hang ups" (attempted pullups)/assisted pullups

Day 3: repeat day 1 only do EITHER partial deadlifts or regular deadlifts

Day 4: repeat day 2

Randomly insert exercises like bicep curls/ab work whenever I have time. Also throw in front squats or exercises to increase shoulder flexibility.

I find this workout very tiring! Some might find it a bit repetitive but I like working all the main compounds twice a week!

The thing I like about weight training is that it's so easy to track your progress, and there's always something you can work on technique wise. It's just so fun!

I think the programme's pretty good and I know Norway has many decent powerlifters. It really helped my bench anyway! I used to be afraid of 40kg, now I can bench that for many, many reps.
I'll try and find the website, it's in Norwegian but you can do google translate. It has loads of stuff for people of all abilities.

There's not really much else I can comment on here! I just love lifting

Sleekchic's lifting plan

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My workout routine:

Workout A
Squat 3x5
Bench 3x5
DB Rows 3X8

Workout B
Squat 3x5
OHP 5X3
Push Press - recent addition
Deadlift 1x5

It's kind of a variation of Starting strength although I aim to increase the weights every week but in reality this isn't always possible. I haven't really found the routine boring and I quite enjoy it tbh.

Current lifts:
Squats 62.5kg 3x5 (1RM 70kg or thereabouts)
Bench 37.5 for reps but deload to 32.5
OHP 30KG
Push Press 30kgx3
DB rows 15kg
Deadlift 82.5x5 I have done 90x5 in the past, seems like so long ago now. I'm hopefully going for 85 tomorrow.

Additional – try to stay active if you can in general, it does help.
Things can be in your everyday life, be it walking somewhere, being a bit more active during ‘personal time’ with your partner, washing your car – literally anything that not you sat on your bum (unless you are into rowing or cycling lol).

All of this helps increase your mood, boost your metabolism and point you towards a much healthier life in general.

This is by no means complete, but get these things into your head and you will be on a much better track than ‘Help me, I want to tone my eyelid’ type comments.

PM or quote any specific questions if you want, I am sure someone on here can answer them’ probably before I read it lol

I will be working to update this information to include sample workouts designed by myself and by our Barbarelles soc

[Raddoun]

Thanks Looks like really good advice. for anyone who wants specific diets and exercise routines they can visit iwantsixpackabs.com

I found it very useful!( + it's free)

[mamooshka]

Hmmm I'll certainly give it a whirl. Sounds like fun

[red_alerts]

Adonis is gonna freak...

[Sir Tom Flash]

Why no love for dips and chinups man?

[museobsessed]

interesting. subscribes

[Powerlifter]

(Original post by Sir Tom Flash)
Why no love for dips and chinups man?

While both awesome moves, I suspect that the average skinny fat or overweight girl will not be able to perform these movements

[Sir Tom Flash]

That's a fair point. There are plenty of skinny fat or overweight males though, and they still train towards them. Once the trainee becomes sufficient enough at pressing/rowing, they will be able to handle a fair few bw dips or chins. Just thought it was worth adding to your decent first post.

[tropical-twist3]

(Original post by Powerlifter)
While both awesome moves, I suspect that the average skinny fat or overweight girl will not be able to perform these movements

But shouldn't you be able to lift your own weight with your arms?
I can't, I am feeble

Actually I can hang and get up but I can't hold it or do another one.

[shuperstar]

(Original post by tropical-twist3)
But shouldn't you be able to lift your own weight with your arms?
I can't, I am feeble

Actually I can hang and get up but I can't hold it or do another one.

Congrats! Thats more than i can do! I can do the monkey bars in the park yet i can't pull myself up on my boyfriends chin-up bar

[McFearless]

(Original post by tropical-twist3)
But shouldn't you be able to lift your own weight with your arms?
I can't, I am feeble

Actually I can hang and get up but I can't hold it or do another one.

i can do one. with a bit of luck. then i collapse on the floor. it's a start...

[TarantuLove]

(Original post by tropical-twist3)
But shouldn't you be able to lift your own weight with your arms?
I can't, I am feeble

Actually I can hang and get up but I can't hold it or do another one.

you and me both

But I am 6ft and about 12st...soo....thats quite a lot to lift!

[Powerlifter]

(Original post by tropical-twist3)
But shouldn't you be able to lift your own weight with your arms?
I can't, I am feeble

Actually I can hang and get up but I can't hold it or do another one.

Its all relative, it doesn't suprise me that alot of girls can't even skinny ones, the diets they apply usually destroy muscle mass and leave them with little in terms of strength (these are obviously untrained girls) where as due to the lighter bodyweight it is not uncommon for a woman into sports to be able to perform 12 or more reps of chins/pull ups

[h82think]

Where did you get this info from?

[Nasher and Basher]

Ooh, what are the best ways to do the HIIT programme ?

[Powerlifter]

(Original post by h82think)
Where did you get this info from?

What info? The training or the pull ups?

the pull ups is a guesstimation from what I have seen women do when they are into athletics, lifting, and even dance (although think she got a bit less)

[Powerlifter]

(Original post by Nasher and Basher)
Ooh, what are the best ways to do the HIIT programme ?

Depends on what you like, running, cycling, rowing, boxing, skipping etc take your pick.

The key to its sucsees is the intensity, it should be very high for a period, then a period of much slower, then high again. It will be varied as you become fitter but 30/30 second basis is good enough to begin with.
It is not easy, and not as easy as a lazy paced 40min cross trainer workout, but the results will be 10x better.

[Nasher and Basher]

(Original post by Powerlifter)
Depends on what you like, running, cycling, rowing, boxing, skipping etc take your pick.

The key to its sucsees is the intensity, it should be very high for a period, then a period of much slower, then high again. It will be varied as you become fitter but 30/30 second basis is good enough to begin with.
It is not easy, and not as easy as a lazy paced 40min cross trainer workout, but the results will be 10x better.

So skipping is okay to do, do I need a certain type of skipping rope ? I am sorry of I am asking stupid questions.

[Powerlifter]

(Original post by Nasher and Basher)
So skipping is okay to do, do I need a certain type of skipping rope ? I am sorry of I am asking stupid questions.

I liked to use a leather one, but thats just me, whatever you can skip fast with be it heavy or speed rope, 30 seconds fast as you can then 30 seconds lazy pace to recover.
With skipping there is a finite speed you will move the rope, so by all means up to 40 seconds on 30 off when it gets to this point.
And skip like a boxer! Tis the best way and improves hand, eye and foot co-ordination

[Astral16]

I can lift more than you