SexyGuy needs to get sexy.

[SexyGuy]

Every year is the same: I want to lose weight, and get stronger. And every year, I essentially start up and then cave in once other things get on my plate.

This year, I want to make it different. I know I'm cute - or so I've been told - but I want to get sexy. So, I decided to ask a friend for some advice because he and his boyfriend look amazing (brains and brawn, the both of them!).

He gave me a lot of tips, some of which I already knew, and directed me to this workout: http://www.bsnonline.net/training/scott_herman.html Now, I've been following Scott for quite a bit on Facebook and Youtube for exercise explanations. However, this plan of his is somewhat taxing on me, in terms of time. Usually I take 1.5-2 hours to complete the workout.

While I have been receiving results - I can see my arms are getting bigger, and my legs stronger (walked 2.5 miles, uphill, in 25-30 minutes, which usually takes 45-60 minutes), I don't think I need to go to the gym SIX times a week to get the results I want.

Enter JUB. I was wondering what everyone's advice would be for me to not only lose weight, but also to get stronger. Mind you, I don't want to become a bodybuilder, but something like the attached would be amazing for me.

My stats: I'm 6'2", 167.2 lbs, 15.8% body fat, 21.7 BMI.

Any suggestions or questions welcomed!!!

https://picasaweb.google.com/Christ...&authkey=Gv1sRgCKO8wPS8iJXnGw&feat=directlink

 

[chrisw87]

15.8% body fat isn't that bad.

What I would recommend would be a total body strength training backed up with a bit of cardio. Please don't forget that you need 24-48 hours as recovery if you are building muscle with hefty exercises and that is where you gain your muscle mass from.

If you hit the weights every single day you won't see results.

my main advice: read read read and read! everything from fitness mags to websites. Also, invest in a set of dumbells and a barbell with weights, maybe also a bench for home if you have the space.

It is a cheap investment but free weights and a barbell will give you MANY exercises you can do at home followed up by some simple cardio.

 

[KaraBulut]

Usually I take 1.5-2 hours to complete the workout.

That's a lot of time for a workout.

When I first started working out, a bodybuilder friend of mine told me that he usually spent 30-45 minutes in the gym working out. I would have guessed that he was in the gym for hours- after all, he had an incredible body and did fitness modeling on the side.

What I realized was that he was organized about doing weight work at the gym- he knew what he was going to do every day, he didn't socialize at the gym, he got in there and he worked specific muscles on specific days.

He did cardio during the day or on weekends by running, swimming, biking or other outdoor activity with his friends.

You might want to take some time to write out your workout on a 2 week plan. Do specific exercises and focus on specific muscle groups and specific goals on specific days. Try to get your muscle rotations down to working out 3-4 days a week and get your workout time under an hour so that you're able to workout consistently and not feel stressed about not having enough time to fit in your workout time.

Judging from your stats, you're starting from a good place. If you want more specific feedback, a torso picture heps us get an idea of what areas you should work on.

 

[SexyGuy]

The reason why it takes so long is that I go to my school's gym and for some reason the machines I need are always in use! That and I go when everyone else goes, i.e., after classes end, or around dinner time.

Here's my torso. Granted I know I need to do more cardio, and I'm starting to do HIIT to try and carve away the pounds. However, I had a friend tell me to work on muscle building and I'll see the pounds drop...

https://picasaweb.google.com/lh/photo/WBcJFs19acgRP00YzdKrsT-Qb6FqSCwl_9peSfTEL1s?feat=directlink

KaraBulut, I'll try your suggestion later today when I have a moment to spare. I really do want to improve in certain areas, like my chest and back (both lower and upper), while other areas I feel are developed enough (my upper legs)...

 

[Aymotin]

Try Tabata.

20 sec exercise, 10 sec rest. Repeat 8 times for one set.
Do as many repetitions of the exercise as you can in the 20 sec.
No rest between sets.

You don´t need any weights or machines, but you can use them. But let me assure you that you don´t need a gym.

Do Tabata-training every second day (if your body can do so of course, otherwise you have to rest) with 1 or two exercises for the major musclegroups.
You can use any bwe (body weight exercise) and a lot of exercises with kettlebells or weights or sprinting.


Second part of it: Nutrition and sleep.
Eat mostly fish, meat, vegetables. Cut back on fruit and rice/ potatoes and don´t eat food made of flour. No softdrinks or shitfood a.k.a fastfood.
Sleep between 6-8 hours, not more than 8.


Don´t underestimate it, it´s a high intensity workout and you will need a lot of willpower to do your routine the first few weeks. But if you pull trough, you will see results fast.

For more info: http://tabatatraining.org/

 

[KaraBulut]

The reason why it takes so long is that I go to my school's gym and for some reason the machines I need are always in use! That and I go when everyone else goes, i.e., after classes end, or around dinner time.

That's very frustrating. Hitting peak times at the gym does slow everything down.

Here's my torso. Granted I know I need to do more cardio, and I'm starting to do HIIT to try and carve away the pounds. However, I had a friend tell me to work on muscle building and I'll see the pounds drop...

Thanks for the pic. It helps. You have what would be described as an ectomorphic body- one that doesn't store fat but also has trouble hanging on to muscle. Clothing is trending toward "slim fit" and "skinny jeans" these days, so you're at an advantage. You also have broad shoulders which on an ectomorphic body is a big advantage.

You will have two challenges-

1. You're probably focusing on the extra fat you're carrying around your waist. Most guys do. On a skinny guy, it looks more noticeable and since you see yourself naked probably more than anyone else, you probably immediately look at what you feel are your worse areas. Don't. To put on muscle, you're going to have to eat. Eat a lot. Eat more than you think. You can make a lot of changes by looking at your diet- how often you eat and what you eat. Cutting down on fast food and processed foods will help but you will have to replace them with protein and healthy carbs. If you're doing cardio with your weight work, don't sweat the belly fat- it will come off in time.
2. Your weight workout needs to start focusing first on strength and balance. Skinny guys tend to have weaker legs (because you're not moving a lot of weight in doing things like walking and running) and they tend to have stability issues with their spines because they use their arms more than their legs when lifting. So, work heavily on core exercises and strenghening (note: strength, not muscle building) your legs and butt. Once you've strengthened these areas, then add your chest and back. You already have good arms and shoulders, so working your chest and back will add balance and give you a more V shaped torso.

 

[Robbert]

Trust me He is never wrong ^ Ty for the help btw I not really lost much weight but I am much more fit I'm now 70 KG I guess that is 140 IBS Sorry I don't know how much IBS that is XD

 

[SexyGuy]

That's very frustrating. Hitting peak times at the gym does slow everything down.

It does, and I'm trying to hit the gym at other reasonable times. Just sorta hard to do with my class schedule urgh.

Thanks for the pic. It helps. You have what would be described as an ectomorphic body- one that doesn't store fat but also has trouble hanging on to muscle. Clothing is trending toward "slim fit" and "skinny jeans" these days, so you're at an advantage. You also have broad shoulders which on an ectomorphic body is a big advantage.

I'll just say this: I will NEVER wear skinny jeans nor slim fit. I'm 6'2" (going on 6'3") and I think my body looks better with boot cut jeans. Just my thoughts.

As for the body thing, I thought I had a mesomorphic/ectomorphic, but what you said confirms it.

You will have two challenges-

1. You're probably focusing on the extra fat you're carrying around your waist. Most guys do. On a skinny guy, it looks more noticeable and since you see yourself naked probably more than anyone else, you probably immediately look at what you feel are your worse areas. Don't. To put on muscle, you're going to have to eat. Eat a lot. Eat more than you think. You can make a lot of changes by looking at your diet- how often you eat and what you eat. Cutting down on fast food and processed foods will help but you will have to replace them with protein and healthy carbs. If you're doing cardio with your weight work, don't sweat the belly fat- it will come off in time.
2. Your weight workout needs to start focusing first on strength and balance. Skinny guys tend to have weaker legs (because you're not moving a lot of weight in doing things like walking and running) and they tend to have stability issues with their spines because they use their arms more than their legs when lifting. So, work heavily on core exercises and strenghening (note: strength, not muscle building) your legs and butt. Once you've strengthened these areas, then add your chest and back. You already have good arms and shoulders, so working your chest and back will add balance and give you a more V shaped torso.

I will get started with this list asap. Though I do need to note that in the second bullet, I tend to use my legs for lifting heavy things - lift with your knees, not your back - because I'm so tall.

In the short term, should I just be working on alternating days of abs/core with legs and butt? Should I incorporate my back as well? What composite/complex exercises would you recommend me doing that hits as many muscles as possible? I'm looking at http://exrx.net for ideas, and figuring out different exercises but I'm not sure... I'll post what I have when I get home.

 

[KaraBulut]

I'll just say this: I will NEVER wear skinny jeans nor slim fit. I'm 6'2" (going on 6'3") and I think my body looks better with boot cut jeans. Just my thoughts.

Good. Most guys who wear skinny jeans, shouldn't.

I will get started with this list asap. Though I do need to note that in the second bullet, I tend to use my legs for lifting heavy things - lift with your knees, not your back - because I'm so tall.

That's a good habit. I've seen some guys who did track and field in school or who swam who did have good strength in their legs. But it's surprising how many thin guys have very strong arms because they have a habit of lifting incorrectly.

In the short term, should I just be working on alternating days of abs/core with legs and butt? Should I incorporate my back as well? What composite/complex exercises would you recommend me doing that hits as many muscles as possible? I'm looking at http://exrx.net for ideas, and figuring out different exercises but I'm not sure... I'll post what I have when I get home.

You can do abs and core as many times a week as you like. You may find that you're sore the first few days but unlike skeletal muscle, core muscle doesn't need several days of rest between workouts. Core can be tedious if you don't enjoy doing ab and back work, so doing different exercises on different days helps break the monotomy.

In the sticky section of the forum, there's fitness threads by blackholesun and codeerror- both are ectomorphic guys who had very good workout plans that gave them great results.

You might also look into personal training. It's always good to have someone help you design a plan and get you started. If you're limited on funds, then hire a trainer to help you workout with 3-4 times, then re-engage with the trainer once you've hit a plateau and you're ready to up your game.

 

[SexyGuy]

Good. Most guys who wear skinny jeans, shouldn't.

Agreed.

You can do abs and core as many times a week as you like. You may find that you're sore the first few days but unlike skeletal muscle, core muscle doesn't need several days of rest between workouts. Core can be tedious if you don't enjoy doing ab and back work, so doing different exercises on different days helps break the monotomy.

Did not know that! I'll definitely try and do Abs more often then.

In the sticky section of the forum, there's fitness threads by blackholesun and codeerror- both are ectomorphic guys who had very good workout plans that gave them great results.

You might also look into personal training. It's always good to have someone help you design a plan and get you started. If you're limited on funds, then hire a trainer to help you workout with 3-4 times, then re-engage with the trainer once you've hit a plateau and you're ready to up your game.

I'm looking over their workouts now. BHS has a nice plan, but going to the gym 5x a week is a bit much for me. If I can get it done within an hour, it might be a bit better then... As for Codeerror, I'm still looking over his thread.

Re: Personal Trainer. I would love to invest in one, but at $65/session (at school), it may be a bit too much. However, I think I'll do one or two once my pay cheque comes in.

As for workout plan, this is what I have so far:

Monday: Legs + Abs
Front Plank for 1 minute X2
Side Plank for 1 minute each side X2
Crunches on Stability Ball, 25 reps, 2 set
Oblique Twists, 25 Reps, 2 sets
Dumbbell Squats, 15 reps, 5 sets
Leg Press, 10 reps, 3 sets
Calf raises, 10 reps, 3 sets
Dumbbell Lunges, 12 reps, 3 sets

Wednesday: Back+Shoulders+Abs
Decline Crunches, 25 reps, 2 sets
Reverse Crunches, 20 reps, 2 sets
Scissor-kick, 1.5 minutes, 2 sets
Back extension, 15 reps, 3 sets
Lateral Pulldown, 12 reps, 3 sets
Pullup, as many as possible, 3 sets <-- literally I have no strength. I can do maybe 2 or 3 that’s it.
Dumbbell Shoulder Press, 12 reps, 3 sets
Dumbbell Lateral Raises, 12 reps, 3 sets
Dummbell Shrugs, 12 reps, 3 sets
Dumbbell Front Raises, 12 reps, 3 sets

Friday: Chest + Arms + Abs
V-up, 15 reps, 2 sets
Leg Raises, 15 reps, 2 sets
Oblique V-up, 15 reps, 2 sets
Cross-body crunch, 25 reps, 2 sets
Dumbbell bicep curls, 12 reps, 3 sets
Dumbbell chest press, 12 reps, 3 sets
Reverse pulldowns, 12 reps, 3 sets
Dumbbell Incline chest press, 12 reps, 3 sets
Triceps extension, 12 reps, 3 sets
Dumbbell Decline Chest press, 10 reps, 3 sets
Push-ups, until failure, 3 sets

Cardio would basically be me walking to & from school (5 miles) everyday...

Is this too much?

 

[KaraBulut]

You may want to play around a bit with your reps/sets to find what works for you. Some people will tell you reps is more important. Others will say sets is more important. In the end, you have to figure out which you body responds to.

The exercises are fine. You might want to look at how you're splitting your days. Another point of argument is whether to do chest/triceps one day and back/biceps the next. Others will say chest/biceps together. The point is that unless you're pressed for time, you should try to biceps and triceps on different days and chest and back on different days.

Pullup, as many as possible, 3 sets <-- literally I have no strength. I can do maybe 2 or 3 that’s it.

Look around in your gym for the assisted pullup machine. It has a counterweight that goes under your knees and reduces your body weight by pressing upward.

 

[chrisw87]

Get a tendency to use free-weights over machines.

The humble squat is going to do so much more for your body than a leg-press machine.

Another fun thing will be cutting to drop your fat below 10% without losing too much muscle mass. Watch your diet especially during this, keep up adequate protein levels so you don't lose gains with your fat.

I have the same problem too though, I carry my fat mostly on my abs at the moment, considering I still need to lose 5% bodyfat it looks silly, like I have a keg stomach (though my ab definition is SLOWLY coming through).

Currently 191lbs and 19% bodyfat.

According to those online calculators, with my target goal of 14% body fat, I will theoretically max out at 230lbs approx. Just remember as well, the lower body fat you get, the lower potential for lean muscle mass (unless you juice, which is uncool).

 

[chrisw87]

Edit: sorry thought I should add, my goal body is that of a swimmers physique, however focusing on strength (explosive).

Explosive strength is a great goal to acheive over pure muscle mass and lifting strength. I've started my routine with things such as Pylo pushups or occasionally doing weight reps as fast as possible during the lift phase, slow when lowering.

 

[SexyGuy]

KaraBulut - I think I've seen them before. Only problem is, I literally have to go up to maybe 165 to 175 to do a pull up. And I weigh 170.

chrisw87: I might just cut out the squat then. Any recommendations for another exercise to replace leg press?

 

[SexyGuy]

Went to the gym yesterday and did my Wednesday routine above. I feel really sore so something is right! Only problem is that last night I cut my left finger open (glass broke in my hands while washing it) and doctor said to keep it clean and immobile for 4-5 days. Lovely...

 

[chrisw87]

KaraBulut - I think I've seen them before. Only problem is, I literally have to go up to maybe 165 to 175 to do a pull up. And I weigh 170.

chrisw87: I might just cut out the squat then. Any recommendations for another exercise to replace leg press?

Lol, I meant use squats and dead-lifts as opposed to the leg press machine.


As for pull-ups. If you can do them unassisted you have my respect, I can't at all.

 

[KaraBulut]

KaraBulut - I think I've seen them before. Only problem is, I literally have to go up to maybe 165 to 175 to do a pull up. And I weigh 170.

We all have to start somewhere.

Pullups are one of the harder exercises to do. Unless you are a gymnast or you start very young, most guys can't do them without counterweight or an assist.

You can alternate doing a broad grip with a narrow grip. Sometimes the narrow grip is a little easier since it uses the stronger muscles in the distal upper back instead of the medial group of muscles that tend to be weaker.

 

[Aymotin]

Also helpfull is getting into the full pullup position (chin over the bar), for example by stepping on a chair and hanging into it or by jumping up. Than hang in this position as long as you can, which will lead to you slowly going down into the hanging position while your muscles get weaker.

Get off the bar, rest 20-40 seconds and repeat to a maximum of 8 times.

With this exercise you muscles are right on their limit (if you do it right) and will adapt to it fairly quick. But to hang in it and hold yourself until your muscles cant do it anymore is tough work and "painfull" (there is two sorts of pain in training, the good one when you reach your limits and push and the bad one when you do to much and injure yourself. You will learn to differ between them)
Don´t lie to yourself and hang on this bar as if your shire life is hanging on it

The pullup is a great exercise for the whole upperbody and involves a lot of muscles, so make sure to give them the needed rest and nutrition especially in the beginning when your weak muscles are heavily working to adapt to the work.

 

[Meicyn]

Any recommendations for another exercise to replace leg press?

Do sumo dead lifts. They're fantastic for the upper legs and lower back. In fact, you should focus on compound lifts and stay away from machines.

 

[SexyGuy]

Thanks for the tips so far everyone! I didn't go to the gym this week because I sliced open my finger while washing dishes (one of the glasses broke). I've been waiting for it to heal up and it looks like it has - I'll get into the swing of things again probably tomorrow

And... even though I haven't gone to the gym at all since last week (finger accident was on my birthday - 2/2), I'm still noticing results. My legs are definitely getting stronger and I've been eating more fruits and vegetables than refined carbs and what have you. Can't wait to get the body I want and to show it off