Beginner / Intermediate / Advanced Fitness (Lifting / Bodybuilding)

[HimeoParticipant 471]

Regardless of what body type you’re looking to develop, in my opinion, all beginners should first work to establish a base level of strength.

Beginner Lifting Programs:

Starting Strength:

http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs

or

Stronglifts 5×5:

http://stronglifts.com/5×5/

Do either of these programs for 6-12 months or until your numbers are around 225×5 bench, 315×5 squat and a 405×5 deadlift. Obviously different weights for different heights and people, but just as a general idea of what can be accomplished.

Powerlifters: Intermediate Level

Madcow 5×5:

http://stronglifts.com/madcow-5×5-training-programs/

Powerlifters: Advanced Level

Smolov (f~~~ing crazy russians):

http://stronglifts.com/how-to-add-100-pounds-to-your-squat-smolov/

Bodybuilders: Intermediate Level

http://www.bodybuilding.com/fun/wotw66.htm

Bodybuilders: Advanced Level

http://www.bodybuilding.com/fun/wotw42.htm

 

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General Advice:

For weight loss (In order of importance): Diet > Weightlifting > Cardio. If you don’t want to look like a long distance runner don’t do more than 60-70 minutes of cardio per day.

This is the best information I’ve found so far. Take it with a grain of salt, I’m not a personal trainer or an experienced lifter. This is the best knowledge my google fu has given me in six months of lifting.

[AFTParticipant 2726]

This is great info, I fully agree with the stronglifts 5×5.

The best way I found to loose FAT and GAIN MUSCLE at the same time is the stronglifts 5×5, running a calorie deficit, clean eating, and protein shakes.

I put on a s~~~ load of weight after my divorce, felt s~~~ and ate absolute crap.  Till one day I was diagnosed with diabetes at 115kg, it gave me the kick in the pants I needed.

I do things by extremes, so I got a full on home gym sorted out with power cage, smith machine free weights, cable cross over, and plate loaded machine.

I can tell you that all that gear is over the top unnecessary, but I train at home alone, so I’m happy to be able to perform such great variety of exercises in total safety.

I found I lost 20 kgs, in no time (3 months), mainly by cutting out junk food and soft drinks and switching to the protein shakes, then to keep the momentum going I started exercising.  Going for 40 minute walks every day at lunch time at work, and in the afternoon every day.

Then I started the weight training and although I gained weight, I was looking heaps better.  Bigger and harder muscles, I was feeling on top of the world.  Apparently exercise induces endorphin’s that, help keep you positive, happy and motivated.

Anyway, over the last 5 months, I consciously gave up exercise, to dedicate more time to studying, and what a mistake that was.  I lost motivation, feel depressed and all round overwhelmed.  Now to snap me out of my funk, I am starting the 5×5 again.

I also lost weight when I stopped working out but I lost muscle mass and put on fat.  I haven’t weighed myself in a while, but I know when I’m putting on muscle I weigh more.

When the war cemeteries are half full of the corpses of dead conscripted women, only then will women have earned the right to speak of equality. Sidecar “A man is a success if he gets up in the morning and goes to bed at night and in between does what he wants to do.” - Bob Dylan

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