Weightlifting, Bulking Up and Other Fitness Topics (Part 1)

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  1. #1 Weightlifting, Bulking Up and Other Fitness Topics (Part 1) 
    Supervisor Go Pre's Avatar
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    While we are waiting for our fitness section to be made, I thought this would be a good place to get things started on the right foot. A big topic many people bring up when it comes to "working out," or "getting in shape" is putting on a little more mass. Other topics include cutting body fat, increasing lean muscle tissue, building a strong cardio base, etc. This will be the first of a few threads that I will write and in this, basic health will be covered. Other threads will be more focused on weight lifting, eating habits, the best workout foods, etc.

    Enjoy the first part of a series of threads dedicated to the health and fitness of our members!

    Thank you,
    Go Pre and the Socom3.com Staff

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    I first will start with those who have a higher metabolism than most people. Many people in this category strive to put on some weight in their quest to gain what, in their minds, is the perfect body. The person with a high metabolism may think that just eating whatever they can find is a good idea. This I can assure you will have an adverse effect on their goal to put on the kind of “weight” that they want. Eating like this will cause you to gain fat instead of the muscle you want. In order to fight this, you must do the following:

    1. Eat five to six times a day instead of three meals. The five to six meals will help you recover from workouts better than just eating three meals will because your metabolism will remain elevated throughout the day. This will cut down on fat accumulation and increase lean muscle tissue production.

    2. Get more protein in your diet. Protein is food for the muscles. You can find high levels of protein in products such as milk, nuts, peanut butter, lean red meats, chicken, etc. Protein is key to rebuilding muscles after hard workouts. After a hard workout, the body is primed, for a window of one hour, to take in nutrients, especially those that aid in recovery. I suggest finding a powdered “Whey Protein” that easily dissolves in milk. Whey protein is the best kind of protein available on the market and is a great way to get your daily requirement (usually 1g of protein per lb of your body) of protein.

    3. Breakfast is key. Breakfast is the most important meal of the day! How many times have you heard that? It is true after all. Think about it. You have not eaten in over six or seven hours (depending on how long you have slept) and your body has no other way of refueling. Eating foods like oatmeal, whole grain cereals and fruits are great ways to get quality and quantity (quantity meaning foods full of vital nutrients).

    4. Stay hydrated. Drinking water allows your body to focus on recovery and proper functioning. If you are dehydrated, your body will work double to take in nutrients and perform at an intense level. If your body is working harder than it should, organ function declines (not seriously, but still) and sodium levels rise.

    5. Reduce alcohol consumption. Alcohol kills muscle growth. It is a fact of life. Beers and other beverages contain a lot of empty calories with no nutritional value. Not much else to say here except try and reduce your intake and you will se results.

    6. The most important thing of all is to get enough sleep. The body cannot heal itself after a workout if you do not sleep. During sleep, the body shuts down and focuses on repairing your muscles. If your body does not have ample time to do so, your muscles in turn do not get bigger and stronger.

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    For those of you who have a somewhat slower metabolism, you must focus on three things: eating properly, performing cardiovascular exercises for extended periods of time, and sleep. If you only do one or two out of the three, consider the time spent on those activities wasted. Cardio work not combined with eating properly is a waste of time. Proper eating without cardio work is a waste of time. Cardio work without proper rest is a waste of time.

    Cardiovascular activities such as riding a bike (stationary or standard), running (on a treadmill or outside on the roads), swimming, etc. are great ways to boost your heart rate, burn calories, boost your metabolism and more. When combining this type of exercise with eating things such as whole grain products, high protein items and low fat foods, your body will over a period of time, lose excess pounds and maintain a healthy body weight.

    Many people look to “fad diets” to solve their problems. While these may work, they more often than not will not. The key to weight loss is dedication. If you do not stick with the program, you might as well have not started. The best way to lose weight, and tone up your body, is by jumping rope. Yes, that’s right, jumping rope. This activity will burn 1,000 calories for every hour of jumping rope. A list of calories burned per hour is listed here: http://www.nutristrategy.com/activitylist4.htm

    With each activity, patience is require when starting up. As a runner for my high school for four years, I can tell you that beginners will have a hard time when starting any type of cardiovascular activity. Don’t be discouraged! Start slow and build up to whatever is comfortable for you. Start running for only 5 minutes at a time. Eventually, your body will become conditioned and you will be able to perform the activity longer.

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    Classic.
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    Go Pre, I didnt read your entire post...But i just found out recently from trainers that the best way to bulk up, build strength, gain weight is to workout like crazy once every 3 days. (atleast a 2 hour workout) Your muscles need time to recover and absorb the protein during the recovery time. This is why you feel weaker after a big workout..Muscles are rebuilding.

    If your priority is more towards being toned and less towards gaining weight and strength conditioning.. Then you could lift weights as much as 5 days a weak...but NOT heavy stuff... Lighter stuff.

    I had a big long post about this in another thread...too lazy to look for it now.
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    Senior Member Big Red 11's Avatar
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    Honestly, I find all those synthetic bulking pills and protein shakes disgusting. No synthetic food can give you the same nutrition as just eating some good meat.
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    Big Red that's where you are wrong. Veins, I plan on getting more detailed in another thread about the proper way to gain strength. I use the term "Bulking Up" and mean just packing on mass. I don't mean specifically hardcore lifting. You are right when you say that you should only powerlift every three days though.

    Hope that clears it up some.
    Classic.
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    I'm a brown belt in Jiu-Jitsu and this is how I work out.

    I work out 3 days a week, Monday, Wednesday, and Friday. On each of those days, I take a 20 ounce bottle of water and I put two spoons of Xyience Energy Supplement in it. I bench press, curl, squat and do some other weight stuff and then I learn new techniques and sparr with my uncle who is my coach. Xyience is NOT an energy drink and includes no caffiene. What it is is a high vitamin powder that helps your muscles not break down so fast from weight training and you can train longer and harder without getting tired because of all the extra vitamins in you. Then at the end I take down 50 grams of protein so I'm ready to train for the next time I train. Lots of vitamins and protein will allow you to work out more often at 100%.
    Quote Originally Posted by LuFeng View Post
    Bell yeah!!!! We are gettin a Cosmo section!!!
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  6. #6  
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    I put two spoons of Xyience Energy Supplement in it
    Where do u find that stuff at? I looked everywhere. GNC doesnt carry it...like they say their suppose to.
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    My GNC does carry it. But here is a site you can get it from.

    http://www.allstarhealth.com/lj.aspx...FSMaJAodAmf6uA


    I bought the Fruit Punch and that's pretty good, I want to try lime.

    The stuff you'll want is the Xyience NOX-CG3, don't bother with their other products.
    Last edited by Pvt.Dirt; 06-22-2006 at 06:40 PM.
    Quote Originally Posted by LuFeng View Post
    Bell yeah!!!! We are gettin a Cosmo section!!!
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    Quote Originally Posted by Pvt.Dirt
    My GNC does carry it. But here is a site you can get it from.

    http://www.allstarhealth.com/lj.aspx...FSMaJAodAmf6uA


    I bought the Fruit Punch and that's pretty good, I want to try lime.

    The stuff you'll want is the Xyience NOX-CG3, don't bother with their other products.
    NOX-CG3 has creatine in it. Not everyone is gonna want creatine. If someone wants to make a post about it, it could help a lot of people. KNOW WHAT YOU'RE DOING BEFORE TAKING CREATINE.
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    All creatine does is provide energy to your body. If you want the biology lesson here ya go


    http://www.absolute-creatine.com/
    Quote Originally Posted by LuFeng View Post
    Bell yeah!!!! We are gettin a Cosmo section!!!
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  10. #10  
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    Quote Originally Posted by Pvt.Dirt
    All creatine does is provide energy to your body. If you want the biology lesson here ya go


    http://www.absolute-creatine.com/
    You just gave out a website that contradicted your post. It does more than just giving you energy. Read up. And remember, if you're gonna take creatine, drink a helluva lot of water.
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    Quote Originally Posted by Z3CH
    You just gave out a website that contradicted your post. It does more than just giving you energy. Read up. And remember, if you're gonna take creatine, drink a helluva lot of water.
    Exactly, taking Creatine has a lot more effects on the body then imply giving it more energy.

    In addition to dehydrating your body, it could have some serious effects to your kidneys if you take it months straight. You will also notice that when you are not taking Creatine, you may not notice significant gains or even a "loss" of strength. The gains made while taking Creatine are not as permanent, and give you a "false" strength as I like to call it.

    The most important advice before taking any protein/energy/muscle enhancer is to research it first. Make sure you identify all the negative effects it could have on your body. Ask people as well (That KNOW what they are talking about). You don't want to damage your body by taking something that has a serious effect that you over looked.
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    Full Member .Freed.'s Avatar
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    What is this creatine and what does it do?
    On topic i started lifting about a year ago for baseball, and it definetaly helps if to be stronger and healthier because im a pitcher. Also I eat lots of protein and protein shakes, those help a lot if you are trying to build mass and strength.
    What's wrong with the tacos? Why do people compare this to other stuff? Why makes it special? I haven't eat tacos for 3 years. I might try to eat again. It's good though.
    marvin^^^
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    Quote Originally Posted by socom_sniper_99
    What is this creatine and what does it do?
    On topic i started lifting about a year ago for baseball, and it definetaly helps if to be stronger and healthier because im a pitcher. Also I eat lots of protein and protein shakes, those help a lot if you are trying to build mass and strength.
    I could explain everything in my own words to you, but I think these descriptions will suit you better.

    What is Natural Creatine:

    Quote Originally Posted by Bodybuilding.com
    Our bodies naturally make the compound, which is used to supply energy to our muscles. It is produced in the liver, pancreas, and kidneys, and is transported to the body's muscles through the bloodstream. Once it reaches the muscles, it is converted into phosphocreatine (creatine phosphate). This high-powered metabolite is used to regenerate the muscles' ultimate energy source, ATP (adenosine triphosphate).
    What does Creatine (the product) do:

    Quote Originally Posted by Bodybuilding.com
    Creatine can significantly increase lean muscle mass in just two weeks. It is also responsible for improving performance in high-intensity exercise, increasing energy levels, and speeding up recovery rates. Creatine's ability to enhance energy reserves in muscles comes from its muscle protein synthesizing action, while minimizing protein breakdown. It enhances muscles' growth too-making muscle fibers bigger and stronger.
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    In addition to Cylon's post, I have some info as well. A lot of creatine's gains on the body i simply water.

    Creatine extracts water from parts of your body and transports them to the muscle being used. In the first few days of using creatine, people will gain a lot of extra poundage. Usually 7-15 pounds. This is just water, which is eventually washed out of your body anyway. The reason why you must drink so much water is because creatine takes your regular water needed to stay hydrated, and gives it to your muscles. You can easily become dehydrated while using creatine.

    It also affects the rate at which protein is used. It will help itself to the protein in your body to give you better gains.

    Creatine is slightly new and so far has no long-term effects. But you can never be sure. Remember, especially if you are a teenager, never to take more than the recommended dosage. Teenagers are still growing, and creatine can have nasty permanent affects on the body, and supposedly it can even cause deformities.

    Things to remember:
    -Creatine is not just for staying strong, but gaining muscle mass as well. You do not want to take creatine if you are trying to lose weight.
    -Keep drinking water. While you're working out, don't take sips between reps, take gulps. If your metabolism is fast, drink even more.
    -Read about it and do what the pros say. You don't need to take more so that you'll get stronger, you'll hurt yourself more than anything and you'll regret it.

    I think that's enough for now.
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    good facts, and a well discussed topic!

    When I work out with it, I usually have a gallon of water standing by for when I get thirsty. I agree with Z3ch on some of the things he said. It does take away protein, thats why you eat or drink a protein bar or drink right after working out. But if you start getting thirsty drink water RIGHT away. But you have to remember thats not all Xyience is, Creatine is only a SMALL portion of what is in Xyience, so it's not like just plain creatine. But still, the risks are there.
    Last edited by Pvt.Dirt; 06-22-2006 at 11:43 PM.
    Quote Originally Posted by LuFeng View Post
    Bell yeah!!!! We are gettin a Cosmo section!!!
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Weightlifting, Bulking Up and Other Fitness Topics (Part 1)