If you want to get mega fit read this

[PUA Chaos]

Basically getting really fit and enhancing your body in the sense of getting muscular isn't actually that hard,

Since last January i started boxing and i actually lost weight which i didnt plan, i lost a stone.

About 6months ago i joined a gym and hit the weights mainly doing free weights and in the last 2 months iv put on almost a stone (im not being arogant) people who see me nowadays who haven't seen me in a while say i look "hench"

Career wise i do want to be a Royal Marine Officer and its mental determination more than anything that gets you fit.

Your probably thinking now... but he hasn't said anything on getting fit.

For people trying to loose weight do only cardiovascular exercise which includes:
Skipping 2x 5mins a day (this is probs the best CV endurance and will help with running)
Running (As below)
Swimming
Cycling etc...

for CV fitness i go for a run everyother day i alterante it so i do a mile and a half then next time a 3 mile run. Ok i do the runs pretty fast but to begin with just make it a nice jog go at your own pace just to get used to the distance.

Getting fit is like the game it comes gradually so work at it and with determination you can loose a hell of a lot of weight! Try boxing or boxercise (if you dont enjoy contact or are scared of w/e im not here to judge only to help)

For muscle you dont need to use steroids or shakes or any of that crap, if you can then join a gym and go and use the machines there and seek advice on using freeweights as i know someone who slipped a disc in their back... ouch... but this is what i mainly use.

Basically though when doing any machine or weights of any type dont be one of these "Im a dick i think i look cool when im really not" 1 rep max people, thats what its not about. Do 3 sets of 12 repetitions (or whatever you like 12 is what i do), on any of your free weight exercises - keep it constant for all your exercises! e.g. for freeweights when i first started i did 3 sets of 10kg, then when ready i did the 1st set using 10kg dumbells the 2nd set using 12kg and the 3rd set using 10kg again. Aways make the second set the hardest as it helps build endurance. Until eventually your on whatever.... Like I'm now doing 12.5kg, 15kg then 12.5kg.

It only takes a couple of weeks to notice a difference.

For some at home exercises that will surely improve your whole body is circuit training, which you can do at the gym too but best to do it at home as your home is free =D

check these videos out and you can also see a set training program for the week.

http://www.royalmarines.mod.uk/training-tool.html

just using that will greatly help your fitness, your look (by improving your build), and i would say your game as well as it will make you a more determined person. All you need is on that training tool which the royal marines have designed.

If any of you actually wanted to come train with me your more than welcome just PM me.

Hope this has helped you all

Chaos

[Flanker]

"For muscle you don’t need to use steroids or shakes or any of that crap"

Whilst I agree you shouldn’t use steroids, you have to admit that protein shakes can be a massive aid in building muscle and are not crap.

"For people trying to loose weight do only cardiovascular exercise"

Did you know a good session on the free weights can burn more calories then a session on CV equipment? And it builds muscle. People trying to lose weight should not only be limited to just CV exercise.

I think some of your weight training advice was pretty poor as well to be honest, I'm not going to pick at it in segments because there is simply too much. But for people seeking knowledge there are already better and more informative threads on this board and other fitness message boards.

HOWEVER....There was one thing I did like which was the setting yourself a training program. For people trying to get in shape, goal setting and exercise / diet programmes are excellent ways to keep motivated and on target.

[helicopter]

+1 for flaker.

Protein shakes are great for someone who cannot get the protein needed from their diet (for example me, vegetarian family makes it very difficult).

Losing weight is nearly all diet though I would advise anyone who is making that choice to start a weights program with light cardio eg. ripptoes barbell workout.

[The Legend]

Chaos, was your post copied for the back of a 1980s cereal box

helicopter, ripptoe is good stuff

[Vapor]

Combining the unclear with the clearly wrong.