nappy760:
how do you guys work on your stomach


I dread doing stomach workout

Warlord2012:
Still going slow and steady...day 15...just push ups and sit up
Any guy with complete gym equipment around oredo benin city.

Help your guy, because i can't afford a standard gym center for now.

NeduLuiZ:
#Day50 guys.

pansophist:


Me too, I hate stomach workout, but how I go around it is that I work the stomach by compound exercises that also recruit the core (stomach) muscles. Do deadlift, in my view, it is one of the best (if not the best) stomach workout. See the attached pics below, it is a diagram of the muscles that are worked simultaneously when you do the deadlift exercise. If you can progressively deadlift 150kg 5x5, you are strong.

Also, there is no such thing as spot fat reduction. Training only the core muscles doesn't mean you'll have six-packs if you do not eat right. Food does the fat loss, and weightlifting does the toning. The less fat you have, the more defined you will look, and your masculine physique will accentuate, and become formidable.

pansophist:
For guys that want to get fit without going to gym, it is 100% possible. You need to get a skipping rope (works your cardiovascular) or sprint/jog, then do push-ups. With just skipping rope, push up, and eating clean, you will look fit and strong.

We need more guys to join the journey. At least if you achieve a healthy look during this corona, then it's a good start. I lost my sister recently and fell into depression, and added 15kg of fat after binge eating to cope, but I am over it now and lost almost everything, just 3 more kg more to lose. I lost it in just two months (March to May).

If I can do it, you can do it too. Shoot your question, and get free personal coaching

Ariza, you wan join? I see you are looking

pansophist:
For guys that want to get fit without going to gym, it is 100% possible. You need to get a skipping rope (works your cardiovascular) or sprint/jog, then do push-ups. With just skipping rope, push up, and eating clean, you will look fit and strong.

We need more guys to join the journey. At least if you achieve a healthy look during this corona, then it's a good start. I lost my sister recently and fell into depression , and added 15kg of fat after binge eating to cope, but I am over it now and lost almost everything, just 3 more kg more to lose. I lost it in just two months (March to May) this year.

If I can do it, you can do it too. Shoot your question, and get free personal coaching

Ari za, you wan join? I see you are looking

Warlord2012:
Still going slow and steady...day 15...just push ups and sit up
Any guy with complete gym equipment around oredo benin city.

Help your guy, because i can't afford a standard gym center for now.

Ariza:
@bolded . Sorry about your sister. Hope you are good now.



Me ke.... I'm looking for fat self,like if I can get someone to INJECT into me, I won't mind . I'm maintaining my small fat Biko

nappy760:



Sorry about your sister

Moralgladiator:
Keep it up bro!
I'm 6'2 so I no too gather.

nappy760:




150kg?.....I am just about 70kg

I know my major problem is diet and inconsistency.

pansophist:
For guys that want to get fit without going to gym, it is 100% possible. You need to get a skipping rope (works your cardiovascular) or sprint/jog, then do push-ups. With just skipping rope, push up, and eating clean, you will look fit and strong.

We need more guys to join the journey. At least if you achieve a healthy look during this corona, then it's a good start. I lost my sister recently and fell into depression, and added 15kg of fat after binge eating to cope, but I am over it now and lost almost everything, just 3 more kg more to lose. I lost it in just two months (March to May).

If I can do it, you can do it too. Shoot your question, and get free personal coaching

Ariza, you wan join? I see you are looking

Rozz:
would soon share mine too here or is it for men alone? , but first let me go and prepare very well for the bashing that will be bombarding me left right and centre

pansophist:
For guys that want to get fit without going to gym, it is 100% possible. You need to get a skipping rope (works your cardiovascular) or sprint/jog, then do push-ups. With just skipping rope, push up, and eating clean, you will look fit and strong.

We need more guys to join the journey. At least if you achieve a healthy look during this corona, then it's a good start. I lost my sister recently and fell into depression, and added 15kg of fat after binge eating to cope, but I am over it now and lost almost everything, just 3 more kg more to lose. I lost it in just two months (March to May).

If I can do it, you can do it too. Shoot your question, and get free personal coaching

Ariza, you wan join? I see you are looking

Rozz:
would soon share mine too here or is it for men alone? , but first let me go and prepare very well for the bashing that will be bombarding me left right and centre

fayded:


I've been doing some bench press for a week now. I want to get a bigger broader chest. But so far, no much difference, just Dt my arms are getting bigger and I have better endurance, buh my chest never too show.
Also, d gym instructor said I should stick to living a lightweight than one heavy one like Dt.
According to him, d light one aids more in body building.
With dt light one I do, close hands 20reps for ten times
And then I widen my hands and do 15reps also 10times
Pls how do I do it.. So Dt my chest will increase..

Sorry bout ur sister.. May her soul rest in perfect peace

pansophist:


I am not sure about the truism of what your coach said, though. I see no way you can grow muscle by lifting light. Muscles are built when external forces that are heavier than the capability of your muscles are exerted, to a point that it breaks the muscle tissue. Then you repair and heal it by proper nutrition such as glucose (carbs), proteins, and micronutrients found in nuts and vegetables.

So it is not correct for your coach to tell you that you should lift lighter. Lifting lighter doesn't challenge your muscle to grow. All your life, you have been lifting lighter, from lifting cups, carrying your backpack, clothes, etc. Your muscles are not challenges with such tiny weight, so your coach is wrong. If he disagrees, point him to this thread and he should explain how lighter weight helps muscle growth.

A week is too small to expect any result bro, at least after four weeks, you will begin to notice any difference. Also, your muscle will not grow if you do not increase your protein intake, as proteins are the nutrient that aids muscle growth after breaking it down with training. How much are you lifting now? and what is the range of your body fat percentage? Also, How is your diet like?

fayded:


It's a street gym ooo..so d weights are not labeled..
I dunno my body fat percentage oo.. I'm 6' 2 and I weigh 88..
I eat mostly light food oo, like Spag, rice, don't eat Garri or fufu.. Eat beans probably once a week. And I've been avoiding soft drinks or beer for sometime now

pansophist:


See the pics below, to get an idea of your boy fat percentage level.

Spaghetti and rice are not healthy since they are refined and got their most nutritional component stripped off during processing, if you can eat more of beans, it will help you.

The rice that is ubiquitously available in Naija has only the starchy (sugary) part, the most nutritional part (such as the fiber, bran, endosperm, and hull) is absent. If you can switch to beans, you automatically solve this problem. So no matter how you lift, if you continue eating white rice and white spaghetti, you are basically reloading more sugar (fat) into your body, and not getting the full nutrition to aid fat loss and muscle growth.

pansophist:


See the pics below, to get an idea of your boy fat percentage level.

Spaghetti and rice are not healthy since they are refined and got their most nutritional component stripped off during processing, if you can eat more of beans, it will help you.

The rice that is ubiquitously available in Naija has only the starchy (sugary) part, the most nutritional part (such as the fiber, bran, endosperm, and hull) is absent. If you can switch to beans, you automatically solve this problem. So no matter how you lift, if you continue eating white rice and white spaghetti, you are basically reloading more sugar (fat) into your body, and not getting the full nutrition to aid fat loss and muscle growth.

pansophist:


Leg split is not a compound exercise. Also by compound exercise, it should be understood in the context of an exercise that requires an object (e.g calisthenic and dumbbell). At best, I will describe the leg split as a gymnastic and flexibility thing, not for strength.

To your question, yes, you will build muscles, if you do it consistently, progressively, in a shorter timeframe, and eating nutritiously clean. This simply summarises everything you need to know/do about being fit. It is a lifestyle, not a one-off thing.

Also, you should add deadlift and squat, because I don't see how you will build explosiveness, raw strength, and muscles proportionally without incorporating those exercises.

pansophist:


No worry, just no go fat anyhow sha, maintain yourself as you like that. Lifting na more of a male thing, for women, na to fine and get better yansh

So engage in exercise that works the gluteous (yansh) muscles. You need am o, because the epidemic of young girls with beer belly I see these days, I de fear seriously.

Trex4:
good sir I'm doing 50 push ups a day with 50 sit ups and two minute planks....is that okay to get a ripped body like the op? I don't go to the gym though. And is bread okay? Please reply

pansophist:


See the pics below, to get an idea of your boy fat percentage level.

Spaghetti and rice are not healthy since they are refined and got their most nutritional component stripped off during processing, if you can eat more of beans, it will help you.

The rice that is ubiquitously available in Naija has only the starchy (sugary) part, the most nutritional part (such as the fiber, bran, endosperm, and hull) is absent. If you can switch to beans, you automatically solve this problem. So no matter how you lift, if you continue eating white rice and white spaghetti, you are basically reloading more sugar (fat) into your body, and not getting the full nutrition to aid fat loss and muscle growth.

Moralgladiator:
Funny,no pix of the instructor yet.

Ariza:
the bolded, I'm struggling with that now. The arkward moment the fat you struggle to get mostly settle in the middle part of your body like seriously I try as much as possible to shred belly fat but the figure I get after i don't like, very slim figure. So let's say I'm in-between because I hate belly fat too.

Building muscles isn't my thing because it doesn't last, you will have to keep working out and I don't know if I can be so persistent. For me, it's as my spirit leads. Sometimes I will work out to stay in shape and have that hour Glass shape other times I just let everything go. . As for building glutenous muscles,lol... I don't know oooo. But I will accept shredding belly fat Sha.

pansophist:


Once again, to get ripped, you need to burn off the fats in your body with diet. Ever heard of the saying that ''abs are made in the kitchen''? If you like, do one billion push up every day, you won't be ripped if you do not eat right. And no, your typical Naija white bread is not okay. Unless it is whole-wheat bread, then yes.

To look like the op, you have to lift progressively (adding more kg of weight) in addition to proper nutrition. if you diet alone to lose fat without lifting heavy, then you will be skinny ripped, like the pics below. Your packs will show, but your muscles are not challenged to grow bigger because you are not lifting heavy.

pansophist:


Even if I fat like yokozuna, how does it invalidate the technique of being fit that I am dishing out here?

Bad belle

pansophist:


Stop to de swallow eba, and exchange am with wheat. Stop to de drink sodas and soft drink (make I no call their name before those company start to find me to sue ).