Those are not exact %. In fact I think it's off. Plus two people at 15% can look COMPLETELY diff depending on their muscle mass.
Shift your intake of carbs almost entirely to before and after workouts. Protein throughout the day. Do HIIT on cardio days. Lift using compound movements. A simple schedule: Mon- HIIT Tue- chest/shoulders/tris Wed-legs Thur-back/biceps Fri- HIIT Sat- Rest (or some light fascial training) Sun-Rest Personally, i've been getting more into fascial sling workouts, in case you want to look into that, but it requires some extra research/learning. To put it briefly, it's about working opposite connections in your body, which should really get your core in sync with everything else, which maximizes your athletic performance. Above all, make sure you're performing the movements correctly, including no herky-jerky stuff. I can't tell, if you're serious or making fun of those who spend 3 hours on one body part...
If its the above one then I'm between 12-18 percent.. I'm not sure. Is there another thing I can do to figure it out?
Hopefully the OP can see that everyone has their different routines and opinions of what works best, which makes sense cause everyone's muscles and metabolism are different. The main thing I would suggest is changing the routine every few weeks, whether it be reps and weight, the workouts themselves, switching from 1 muscle a day to 2-3, etc. bodybuilding.com has a lot of good 2-3 month workouts that keep you motivated and help from not wasting time walking around the gym. If someone can burn you a copy of P90X (or if you're a millionaire), I'd suggest that. There's nothing mind blowing about most workout routines, they just keep you motivated and on a schedule.
before you waste time on 100s of routines...learn about nutrition. you can negate everything you do in the gym by eating wrong.
I want to build a strong Core. I think it starts there Looking into some exercises .. . esp ones than can be done outside of the gym Rocket River will still be in the gym though
I recently got a stability ball and my roommate got a decline bench and some medicine balls. A million things you can do for core right there. The stability ball is great even if some of the moves look rather dumb. You will be rolling over and falling a lot the first few times.
Take into consideration we don't spend much time on benches or stability balls, other than when you're working out. It's like Andre Johnson playing basketball to get ready for football. There's some benefit, but not direct enough to warrant the time you spend on it.
Check into kettlebell training as an option that can easily be done at home. The potentially hard part is getting the form correct on the exercises if you don't have hands on instruction. There is a certified trainer in the clear lake area (there are probably others in Houston too) if you want first hand instruction: http://www.kettlebellclub.com/ Basic workout is something like this though: http://www.mensfitness.com/training/build-muscle/kettlebell-workout There are videos that show the techniques on youtube as well, but having a trained professional teach you the moves is the safest option to avoid injury due to improper form.
skinfold testing can be done at your local gym for a rough estimate. or if you have a body weight scale that has a body fat % thingy on it. not the most accurate..but it will give you a ballpark idea of where u are. or u can do underwater testing (http://ironman.memorialhermann.org/performance-improvement/pricing-and-packages/) for $40. DEXA scan (apparently the new gold standard) is 75-100 i think.
you seem to be very knowledgeable about this kind of stuff.. Can you please give the basics of nutrition?
WATER ONLY meat and vegetables - pretty much every meal (careful with seasoning/salt) fruit - limited quantities raw unsalted nuts - cashews, almonds, walnuts, brazilian nuts, hazelnuts, sunflower seeds eggs absolutely no white carbs (bread/pasta) - 1-2 meals a week with a side of bread is cool to stay sane WATER ONLY if you drink any coke/juices on the regular i guarantee you could change nothing else about your diet but drinking water instead you will lose weight/body fat. changing your body is 80% nutrition, 10% fitness, 10% sleep/general mood don't worry about counting calories or food quantities... thats all bull**** companies sell for you to buy their products and services. eat clean (vegetables) by sticking to the perimeter of the grocery store. intensity is more important in the gym than routines. but for now its best to get in the habit of going to the gym on a regular basis and eating correctly than it is picking a workout regiment. that can change anytime you get bored.
20 percenter here. I fell off big time this past year. Can't seem to get my motivation back no matter how hard I try. Joined a weight lost challenge at work maybe that will help. Maybe not, I just ate two ice cream sandwiches. **** me.
This reminded me of one of the first things my trainer told me... absolutely NO carbs of any kind (pastas, breads, potatoes, etc) after 6 pm every day. You can eat good carbs before (brown rice, etc), but NOTHING after 6. I noticed a big difference right there alone when at the beginning even when I wasn't eating near as "clean" as I am now.
My friend who's claims his mom is a nutrition expert told me that you should eat bread (Wheat I guess).. Can we eat wheat bread at any time? My problem is that I'm pakistani, and none of our food is made w/o bread or rice. ROTI lol. He also claims that you should eat a whole lot for breakfast and its good to eat stuff like pancakes w/ a whole lot of syrup (I think thats BS - is that right?) I eat 3 times instead of 5 or 6 The biggest I eat is my Lunch, then Breakfast, then Dinner. I ONLY drink water now. (6 months - only once or twice, I've drank a soda) I eat almonds and stuff like that from time to time. I also eat fruits everyday at least 1. So am I on the right track?
It's not killing yourself with a drastic diet change. You just continue to make small gradual changes. For me, it's been a 6 month process, starting with just cutting a lot of carbs and none after 6. Then it's making small changes when you do go out to eat. Instead of a double cheese burger, get a grilled chicken sandwich and hold the mayo. Stop getting appetizers and restaurants and eat more grilled fish and chicken. You don't need to gorge on vegetables right away either. Just find small ways to incorporate them in your meals. Hell, even if it's eating them with a bite of something else to drown out the taste/texture. As you start making small changes, you'll find that your body will crave them more and your taste buds will change, and you'll start finding more and more ways of incorporating better eating and make things taste great for you. I'm a testament because, as of 6 months ago, I NEVER ate salads. Now, I eat one or two a day. I LOVE chocolate milk, but I've slowly reduced my intake of it daily. I went from a glass or two a day, to a half a kid's cup, to now not drinking it at all. I'm as impatient as they come, but just keep reminding yourself that it's a process and don't kill yourself if you slip now and again.
