need explanation pls
Moderators: Boss Man, cassiegose
need explanation pls
hello everyone i just signed here, cuz i really want profesional advice, i was training before for few months and stopping, last month i went back to gym but cant train more than 2 times a week, cuz of tiredness of job and money, but i really want to improve body so i started thinking about suppliments and i really dont know anything about them i never tried them before, and i have negative view about them that if i stopped training i may lose big muscles that i gained with the help of suppliments, so guys what advices can you give me about this ? and 2 times of training a week is it enough to take those supliments or no ? im waiting for ur replays, thanks in forward and sorry bout english if theres mistakes up there lol
Re: need explanation pls
Hello arambache and welcome to Shapefit forums!
Well, to be honest, supplements are not the way to go. Your negative view about them that you spoke of is dead on!
If you train 2x a week you want a full body workout that will consist of compound lifts and won't hold you in the gym for more than 45-60 minutes... Squats, deadlifts, lunges, barbell rows, bench press, dips, pull ups and military press are some really good examples. It would help if you could find 1-2 more days a week for some cardio exercise (even a 1/2 hour walk is healthy!)
If you wish to add in any sort of "supplement" these are what I would recommend...
A once a day multivitamin
once a day vitamin B100 complex
once a day vitamin D 1,000 UI
To help boost energy and feel less tired, you need a good night's rest and a healthy diet consisting of 4-6 meals 2-3 hours apart. What you eat, how much you eat and how often you eat and when you eat will affect how you feel regarding mood and energy!
I hope this helps you in your adventures!
Chris
PS, I read your profile and it says you are 90 years old... if this is not a typo, then I congratulate you con your healthy choices and good for you for not being afraid of activity and exercise at your age. I strongly recommend being careful with weights and it may be prudent to ask a trainer for some help so your form is correct and you work at the proper weights to avoid injuries!
protein source every meal.
fruit in the morning (eat your fruit, don't drink it), veg in afternoon and evening.
limit your starchy carbs to 1-2 choices a meal, 1 carb choice is 15g. (starchy carbs are corn, peas, potato, rice, breads, cereals, chips, crackers, etc.).
have minimum of 1 dairy choice at 2 of your meals.
Drink a minimum of 2 Liters of water a day (WATER not any fluid)
Avoid pops, more than 1-2 cups of coffee or tea a day, and energy drinks!
Well, to be honest, supplements are not the way to go. Your negative view about them that you spoke of is dead on!
If you train 2x a week you want a full body workout that will consist of compound lifts and won't hold you in the gym for more than 45-60 minutes... Squats, deadlifts, lunges, barbell rows, bench press, dips, pull ups and military press are some really good examples. It would help if you could find 1-2 more days a week for some cardio exercise (even a 1/2 hour walk is healthy!)
If you wish to add in any sort of "supplement" these are what I would recommend...
A once a day multivitamin
once a day vitamin B100 complex
once a day vitamin D 1,000 UI
To help boost energy and feel less tired, you need a good night's rest and a healthy diet consisting of 4-6 meals 2-3 hours apart. What you eat, how much you eat and how often you eat and when you eat will affect how you feel regarding mood and energy!
I hope this helps you in your adventures!
Chris
PS, I read your profile and it says you are 90 years old... if this is not a typo, then I congratulate you con your healthy choices and good for you for not being afraid of activity and exercise at your age. I strongly recommend being careful with weights and it may be prudent to ask a trainer for some help so your form is correct and you work at the proper weights to avoid injuries!
protein source every meal.
fruit in the morning (eat your fruit, don't drink it), veg in afternoon and evening.
limit your starchy carbs to 1-2 choices a meal, 1 carb choice is 15g. (starchy carbs are corn, peas, potato, rice, breads, cereals, chips, crackers, etc.).
have minimum of 1 dairy choice at 2 of your meals.
Drink a minimum of 2 Liters of water a day (WATER not any fluid)
Avoid pops, more than 1-2 cups of coffee or tea a day, and energy drinks!
Re: need explanation pls
Hi Salah and welcome to the site:).
I would politely suggest as well, that if you post things on here or any other forums in future, for your own sake, don't post it elsewher,.
I'm not criticising, it's just that when I was doing some background checks on new users, purely for safety reasons, I noticed you'd posted this on another internet forum that I won't mention and I want you to post here and hopefully get the right kind help, but of course people are free to post on other sites too, but if they duplicate their queries / questions on multiple sites, we could then get someone coming here referring to stuff they got told elsewhere and it would be confusing for us and them.
Hopefully you understand. We want to help, but we want you to learn in a way that's strightforward and not potentially confuisng.
.
I would politely suggest as well, that if you post things on here or any other forums in future, for your own sake, don't post it elsewher,.
I'm not criticising, it's just that when I was doing some background checks on new users, purely for safety reasons, I noticed you'd posted this on another internet forum that I won't mention and I want you to post here and hopefully get the right kind help, but of course people are free to post on other sites too, but if they duplicate their queries / questions on multiple sites, we could then get someone coming here referring to stuff they got told elsewhere and it would be confusing for us and them.
Hopefully you understand. We want to help, but we want you to learn in a way that's strightforward and not potentially confuisng.
.