The Glade 4.0

I decided to join my local Gold's Gym. I'm starting to get to like the gym again. I'm trying to build up my arms and chest some and get some definition in my abs. I think I will take a class once a week for abs to help there. Then I'm going to do a total body workout 2-3 days per week to get work on other body parts. We'll see how my plan goes.

Quick questions: do protein shakes before or after workouts really work for muscle tone? I'm thinking of doing a meal or snack of lean protein after I get back from the gym. Do people find that doing too much exercise in a week can be too much for your body and it actually holds you back? Just curious to hear views on both issues.

I wouldn't get too hung up on protein shakes before and after. They are great as a supplement if you're not getting enough protein but whole foods are at least as good if not better.

If you're just starting up, recovery is a big deal. Dont over do it. You will make gains quickly but at the start you're limited by your central nervous systems ability to handle the stress. Over doing it will be really rough and hold you back yeah. After a while though you'll be able to handle much more.

Couple of days a week of full body with big compound movements would be my suggestion. Then build from that.

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“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Dash is wise.

Also, Squats are made of win.

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"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

Thanks guys. I'll definitely heed the advice. Two days of weights, one day of cardio. I'm also attempting to train for a 10k in June. I think I could run it without any training, but I just want to be able to finish it jogging across the finish line. Good idea on the squats. I think that would help my leg strength for the race. I was told to do most body groups each time at the gym instead of one group at a time. Do you find that's your experience?

I'll do the lean protein thing for dinner instead of protein shakes, too. Based on my diet nowadays after Weight Watchers, I get most of my food groups in a day, especially lean protein.

So went to the gym Monday night and did a full body workout. Sore muscles on Tuesday and today. I went back yesterday and just did cardio. I found out I can run about a mile and half without being totally tired. I definitely think I can do that 10k with just a little more work. I may not run the entire 10k, but at least I can make it through with a respectable time.

I probably won't go back until Friday now. It feels good and I underestimated the power of having good things to see at the gym, if you know what I mean. It almost motivates me to go back just for that. I'm willing to accept the pain in the meantime. All kidding aside, it's good to finally get back into the routine.

So on the road to my 10k. I ran a little over a 5k in 35 minutes. I really think I can do the 10k. And the idea behind the squats Loki was excellent. I try to get in squats, abs, and back everytime I go. So far I go to the gym 2-3 times a week and do some cardio and some weight lifting. I'm noticing the effects so far. It feels good.

Way to go!

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

10k completed! Took me 1 hour, 13 minutes, and 10 seconds in incredibly hot and humid weather. I'm really proud of myself. I'm not going to lie. There was a lot of walking along the way, but I ran past three people in the last hundred feet or so as I ran through the finish line. My goal was to complete it in less than an hour and a half and run through the finish line. Goals accomplished!

Awesome! That's great to hear Ienan. Those organized runs are really good as motivators to hit a goal. Did you feel an extra bit of energy just being in the actual race?

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“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

I would do cardio every day (twice a day if possible) and weights every other day or every 3rd day.

You'll be healthier. And the "definition" will come through sooner. Don't skimp on cardio...think about what it exercises...it's basically the foundation of all other exercise. Without strong lungs, heart and blood you just won't have energy. Yeah, people that lift weights get stronger and bigger and look better, but cardio gives you so much more, you feel amazing after you work out your lungs and heart, breathing is so much easier, it's amazing how much people skimp out on cardio. I'm a skinny dude, and I'm not afraid of cardio it wont make you wither away...then again, I'm not trying to build beach muscles.

Drink LOTS of water. I don't care how big and strong you look, if you're not hydrated, a dude half your size will laugh at you. You might be able to lift heavier stuff, but you wont last long at all.

Definitely never train single body parts. Do muscle groups. Big lifts....squats, bench, deadlift.......compound movements put as much of your body as you can into each exercise and go full extention. All the way, both ways...I mean, really stretch for it--it makes the difference between weightlifters who are bulky and weightlifters who are truly strong. You're cheating yourself if you don't have perfect technique. It's not how often or how much you work out, it's how you work out. It's also useful to train muscle groups that oppose the exact movement you train. For instance in a bench press motion your arms are pushing weight out, you should also try to train the same motion pulling the force inward----there are certain machines that do this. But yeah...compound movements for sure, isolation exercises are for therapy and body building. If you want to train your body to work better in real situations you have to use realistic movements that work huge groups of muscles, including all the tiny muscles. This is the crappy thing about weight training, despite how useful it can be. I realized this when I saw a little kid throw a baseball faster than a big macho man. Everyone was laughing. Don't be that guy. I bet 90% of the big huge dudes in a gym can't even do a cartwheel, whereas a little 6 year old can. I just don't get it.

Don't forget to stretch before and after and during and whenever. Oh, and lots of situps. Abs are so important.

Now I'm not tryin to force ya to work out a certain way, but I just think it's important that you know what weight training will do for you, and what it wont.

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Ron Paul 2012

I felt a little extra energy being in the race, but it was in the beginning. The humidity zapped a lot of it away Dash.

Thanks for the advice Nev. For the most part I do what you say. Doing cardio everyday isn't at all possible. I work two jobs, do activities on the side, and want some semblance of a social life. I just try to do the same or a little bit more each week. I'm not trying to gain muscle the speedy way. When it happens, it happens. I don't mind if I gain a little more bulk, a bit more strength, and that's that. The only part of my body I truly dislike is my abs area. I definitely need to be doing more crunches in the morning, but I can work on that over time. For now, my two or so times a week will have to suffice.