FabSwingers.com forum: Getting ripped for 2017

By (user no longer on site) OP
over a year ago

What better place for a fitness log

What's your plan to get in great shape?

1. At least 45 mins 6 days/week in gym following a split plan

2. Few hrs cardio and stretching/pilates outside of that

3. Fill the larder, get the cookbooks out and eat like a king cooking everything from scratch

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By (user no longer on site)
over a year ago

"What better place for a fitness log

What's your plan to get in great shape?

1. At least 45 mins 6 days/week in gym following a split plan

2. Few hrs cardio and stretching/pilates outside of that

3. Fill the larder, get the cookbooks out and eat like a king cooking everything from scratch"

No. This will only work if you are already fit and do regular exercise and have regular gym routines.

For a newbie twice, a week is enough to start otherwise they will become one of the 92% of fitness regimes that will be given up by the second week of February.

Start with small changes to your diet. When you're happy with what you've changed , then start with something else.

People are less likely to adhere to something by going "cold turkey" and will revert back to their old ways.

Best of luck with whatever you have planned OP.

Slow and steady wins the race

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By (user no longer on site) OP
over a year ago

I'm not a newbie

Have trained all year just consistency and discipline have dropped off over winter.

Got some good advice about diet macros or training splits?

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By (user no longer on site)
over a year ago

6 days a week..day 7 off...alternate every 2nd day between weights and full cardio..then a week off after every 5 weeks

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By (user no longer on site)
over a year ago

"6 days a week..day 7 off...alternate every 2nd day between weights and full cardio..then a week off after every 5 weeks"

Saying that...you'll never outrun what you eat

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By (user no longer on site)
over a year ago

My plan is to have a plan! Still working on it

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By (user no longer on site) OP
over a year ago

"My plan is to have a plan! Still working on it

I get ocd... I know all the theory, I dream about sitting down to synthesise the master plan of all plans and it never happens

So I'll just stick to the basics and be consistent for now

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By (user no longer on site) OP
over a year ago

"My plan is to have a plan! Still working on it

I get ocd... I know all the theory, I dream about sitting down to synthesise the master plan of all plans and it never happens

So I'll just stick to the basics and be consistent for now

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By *al2001Man
over a year ago

kildare

To get ripped is 90% about diet

I've found the fat loss from zero carbing it amazing. It's tough for the first week or two with zero energy but then your body starts burning fat your energy levels go thru the roof.

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By (user no longer on site) OP
over a year ago

Zero carb is shit for testosterone levels though?

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By *al2001Man
over a year ago

kildare

Never heard that flash. I got too much of the stuff anyway

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By (user no longer on site)
over a year ago

Zero carb diet!?? So whats that diet consist of then

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By (user no longer on site) OP
over a year ago

"Never heard that flash. I got too much of the stuff anyway"

What do you eat? Lots of meat. Lots of fat? How many calories?

Polyunsaturated is supposedly bad. Saturated fat is no longer demonised. Omega 3 is still a winner

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By *aid backMan
over a year ago

by a lake with my rod out

"Zero carb diet!?? So whats that diet consist of then

meat and spinach?

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By (user no longer on site)
over a year ago

With a bod like that, feck the plan. Whatever your doing is working just fine

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By *aid backMan
over a year ago

by a lake with my rod out

if you want to get really ripped its juice you'll need.

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By (user no longer on site)
over a year ago

"My plan is to have a plan! Still working on it

With a bod like that you don't need a plan, just keep doing what your doing. It's working fine

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By *easingTimMan
over a year ago

Loughlinstown

Visualize shape I want to get into and then just get my arse in gear. Simple..

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By (user no longer on site)
over a year ago

My plan is to keep up the weights and cardio which is the easy bit. But what I really need to do is say no to walnut whips and tunnocks teacakes

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By (user no longer on site)
over a year ago

"Zero carb diet!?? So whats that diet consist of then

meat and spinach? "

Get fed up of that pretty quick. So breakfast for example, what would be a good choice?!

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By (user no longer on site)
over a year ago

"Zero carb diet!?? So whats that diet consist of then

meat and spinach?

Get fed up of that pretty quick. So breakfast for example, what would be a good choice?!

Omelette for me

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By *ot n flirty nowCouple
over a year ago

kilkenny

I find training the easy part,diet is where I fall down,probably 80% good but still pick at things,finding the app my fitness pal is a good way of tracking things & this will be my bible from next Monday on...Rob ere

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By (user no longer on site)
over a year ago

"I'm not a newbie

Have trained all year just consistency and discipline have dropped off over winter.

Got some good advice about diet macros or training splits? "

If you're doing cardio workouts and resistance training make sure sure you give yourself proper recovery days. i.e don't follow leg day with a 5k run or cycle the next day. Opposite muscle groups for splits. Chest and back. Arms ( biceps/triceps) legs quads/glutes. A good cardio split I recommend for my clients is 20mins spinning 20 mins rowing machine. It's cardio with legs and arms resistance thrown in.

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By (user no longer on site)
over a year ago

"Zero carb diet!?? So whats that diet consist of then

meat and spinach?

Get fed up of that pretty quick. So breakfast for example, what would be a good choice?!

Omelette for me

Good call!

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By (user no longer on site)
over a year ago

"Zero carb diet!?? So whats that diet consist of then

meat and spinach?

Get fed up of that pretty quick. So breakfast for example, what would be a good choice?!

All depends on what type of training you're doing.

I only eat porridge and 1 slice of brown bread. As a runner this has the best slow release energy needed for training on that day. On race day white bread toast which I never touch on any other day. White bread is converted quicker to energy.

If you want to bulk and build muscle a high protein breakfast. Eggs etc. Protein shakes.

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By (user no longer on site) OP
over a year ago

"Visualize shape I want to get into and then just get my arse in gear. Simple.."

I want the body of an Israeli special agent

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By (user no longer on site)
over a year ago

"Visualize shape I want to get into and then just get my arse in gear. Simple..

I want the body of an Israeli special agent

that's quite specific

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By (user no longer on site) OP
over a year ago

Or a californian lifeguard

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By (user no longer on site)
over a year ago

"Or a californian lifeguard

You'd never fit that in those speedos

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By *easingTimMan
over a year ago

Loughlinstown

"Visualize shape I want to get into and then just get my arse in gear. Simple..

I want the body of an Israeli special agent

that's quite specific"

----------------------------------------

Was asked what my plan was and told you. Worked for me before and will work again. Anyone who successfully visualizes knows exactly what I'm talking about.

Those who don't, should go watch the film THE SECRET and the sarcastic sceptics then should go back to listening to Joe Duffy

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By (user no longer on site) OP
over a year ago

I'm already visualising the princess jasmine lookalike by my side

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By (user no longer on site)
over a year ago

Your opening up a landslide of opinions here lol. Different things will work for different people, but the bottom line is less calories in than what your body needs otherwise you wont burn fat. How you train and eat can vary among people, but generally lowering your carbs is a goodnway for your body to reach out to other fat sources, and fastes cardio can work like a hot knife through butter. All I would say is no matter what approach you use take it slow and steady (max 1kg loss a week but expect a few more in the first week to lose water). For anyone already relatively lean (i.e abs showing try a peak week to get ultra ripped).

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By (user no longer on site)
over a year ago

And a good ride never hurt anyone lol

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By *ota BeneCouple
over a year ago

Dublin

This is an interesting topic.

We both do ultra distance marathons and Ironman, but have never had proper six packs. I'm guessing that's down to wrong diet as much as wrong exercises. Certainly not down to lack of training.

I'd love to know a bit more about getting the right diet and the six pack that accompanies it!

At this stage we should know, but have always taken a 'once your training don't worry about what you eat' approach, which is probably not entirely right.

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By (user no longer on site)
over a year ago

"This is an interesting topic.

We both do ultra distance marathons and Ironman, but have never had proper six packs. I'm guessing that's down to wrong diet as much as wrong exercises. Certainly not down to lack of training.

I'd love to know a bit more about getting the right diet and the six pack that accompanies it!

At this stage we should know, but have always taken a 'once your training don't worry about what you eat' approach, which is probably not entirely right."

Everyone has a 6 pack per se (i.e. abdomimal muscles), however, genetics and training will determine the thickness of the muscle in terms of how prominent it would be if your body fat was low. Some will have ans showing at about 12% bf while others like me will need to drop to about 8%. So really if you want to get your abs on show you will have to adjust your diet and training to reduce your body fat. The right diet is open to much interpretation, Ive attained my abs by a 6 meals a day 33% carb, pro, and fats diet with some variations in carb intake pre and post training and rest days. Some people will go Paleo (meats, veg, eggs, nuts) but in any diet your body will not burn fat unless your in a caloric deficit. This is a basic scientific fact. Generally you ll need to findbout your saily caloric needa based on your activity levels and get your basal metabolic rate (BMR) which is the amount of calories you need a day just to function without activity. Each week the aim is to slowly move towards a caloric intake towards your BMR and once you are happy with your results reverse your diet to maintain your results.

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By *ean0001Man
over a year ago

Dublin West

All i know is as a cyclist the zero carb thing dont work for me. While i get skinnier i loose all my endurance and nothing worse than being 60km from home and empty.

I have a body builder living on my street. He is 3% body fat 20 years younger than me and lasted less than 20 mins with me on a cycle and he trains twice a day and is seriously ripped.

So while being ripped would be great to look at i still question how fit some of them really are. None of the marathon runners or iron men and women i know are really ripped but are all seriously fit.

Get a cleaner diet and some exercise and while you probably wont get a 6 pack the improvement to your health and head space will be remarkable.

And we have a beautiful country around us so its a shame to only be training in a gym in my opinion. Get a buddy and go exercise together.

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By (user no longer on site)
over a year ago

Sean I'd highly doubt that body builder is 3% bf, not even on stage! Some guys at 8% look virtually fat free but between 4 to 6 would be ultra cut. But you are right in terms of health etc.. Abs are often attained for short periods as its so difficult to maintain.

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By (user no longer on site)
over a year ago

[Removed by poster at 28/12/16 19:27:33]

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By (user no longer on site)
over a year ago

Me I am happy doing deadlifts and supersets. My pb for a dead lift is 50kg and I do a lot of core back and leg work too. It depends on the week. My ass is coming along nicely andone not flabby anymore which I like. Time now to sort out my diet and I be happy. From Mrs macmully.

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By (user no longer on site)
over a year ago

Calorie deficit is key to fat loss...

Find your maintenance intake then go a few calories less.

How to break down calories is dependent on goals. If you are athlete or looking for performance no Carbs is not the way.

No Carbs is touching ketogenic which you tap in fat sources for energy levels. So this needs to cut Carbs yes but up your fats

If you can adhere to it then good way but if you want something sustainable all year round then just look at then just needs to be a little less Carbs than normal but protein intake must be a lot higher usually. 1.5-2g per kg bodyweight is a good place to start.

Easier way 3 meals 1 shake 1 snack.

Carbs before and after training... protein at every meal/shake/snack and cook with fats like coconut oil. Loads of greens

Fat loss 101

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By (user no longer on site)
over a year ago

"Calorie deficit is key to fat loss...

Find your maintenance intake then go a few calories less.

How to break down calories is dependent on goals. If you are athlete or looking for performance no Carbs is not the way.

No Carbs is touching ketogenic which you tap in fat sources for energy levels. So this needs to cut Carbs yes but up your fats

Easier way 3 meals 1 shake 1 snack.

Carbs before and after training... protein at every meal/shake/snack and cook with fats like coconut oil. Loads of greens

Fat loss 101 "

Started eating clean

No white bread

Avoiding wheat and gluten when possible

Less dairy

Loads of veggies and fruit

Smoothies

Red meat and chicken once a week

Load on protein day of the gym 3x a week

Mixture of cardio and weights

Loads of water and green tea

and have one day when I eat out

I've lost 7 kg and started toning

I feel great

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By (user no longer on site)
over a year ago

"Calorie deficit is key to fat loss...

Find your maintenance intake then go a few calories less.

How to break down calories is dependent on goals. If you are athlete or looking for performance no Carbs is not the way.

No Carbs is touching ketogenic which you tap in fat sources for energy levels. So this needs to cut Carbs yes but up your fats

Easier way 3 meals 1 shake 1 snack.

Carbs before and after training... protein at every meal/shake/snack and cook with fats like coconut oil. Loads of greens

Fat loss 101

Started eating clean

No white bread

Avoiding wheat and gluten when possible

Less dairy

Loads of veggies and fruit

Smoothies

Red meat and chicken once a week

Load on protein day of the gym 3x a week

Mixture of cardio and weights

Loads of water and green tea

and have one day when I eat out

I've lost 7 kg and started toning

I feel great

Just be careful of the natural sugars in fruit.

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By (user no longer on site)
over a year ago

I like tabata/HIIT/circuit training.

Get in, work hard, get out fast

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By (user no longer on site)
over a year ago

"Calorie deficit is key to fat loss...

Find your maintenance intake then go a few calories less.

How to break down calories is dependent on goals. If you are athlete or looking for performance no Carbs is not the way.

No Carbs is touching ketogenic which you tap in fat sources for energy levels. So this needs to cut Carbs yes but up your fats

Easier way 3 meals 1 shake 1 snack.

Carbs before and after training... protein at every meal/shake/snack and cook with fats like coconut oil. Loads of greens

Fat loss 101

Started eating clean

No white bread

Avoiding wheat and gluten when possible

Less dairy

Loads of veggies and fruit

Smoothies

Red meat and chicken once a week

Load on protein day of the gym 3x a week

Mixture of cardio and weights

Loads of water and green tea

and have one day when I eat out

I've lost 7 kg and started toning

I feel great

Just be careful of the natural sugars in fruit. "

Bananas

Apples

Oranges

Frozen berries

Veggie smoothies as well

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By (user no longer on site)
over a year ago

Can some hot, strict PT come and whip me into shape from Monday, pretty please?

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By (user no longer on site)
over a year ago

"Calorie deficit is key to fat loss...

Find your maintenance intake then go a few calories less.

How to break down calories is dependent on goals. If you are athlete or looking for performance no Carbs is not the way.

No Carbs is touching ketogenic which you tap in fat sources for energy levels. So this needs to cut Carbs yes but up your fats

Easier way 3 meals 1 shake 1 snack.

Carbs before and after training... protein at every meal/shake/snack and cook with fats like coconut oil. Loads of greens

Fat loss 101

Started eating clean

No white bread

Avoiding wheat and gluten when possible

Less dairy

Loads of veggies and fruit

Smoothies

Red meat and chicken once a week

Load on protein day of the gym 3x a week

Mixture of cardio and weights

Loads of water and green tea

and have one day when I eat out

I've lost 7 kg and started toning

I feel great

Just be careful of the natural sugars in fruit.

Bananas

Apples

Oranges

Frozen berries

Veggie smoothies as well "

If I have a smoothie its usually a banana, two squares of real chocolate, 150g liberte natural yoghurt, cup of mixed berries, and 30g whey protein. Id have that immediately before or after training

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By (user no longer on site)
over a year ago

It's the cooking what stops me, rather order a chinese

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By (user no longer on site)
over a year ago

"Can some hot, strict PT come and whip me into shape from Monday, pretty please?

I just don't have a whip thou

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By *oghunter33Woman
over a year ago

on the hill NordWest of

My plan always is cycling, swimming, sauna and steam bath plus dark chocolate et des cochonneries

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By (user no longer on site)
over a year ago

I haven't the time or money for going the gym. Walking does it for me, few hours a week and a controlled diet. It's doing the job nicely.

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By (user no longer on site)
over a year ago

"Can some hot, strict PT come and whip me into shape from Monday, pretty please?

I'll bring the whip next time.

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By (user no longer on site)
over a year ago

"Calorie deficit is key to fat loss...

Find your maintenance intake then go a few calories less.

How to break down calories is dependent on goals. If you are athlete or looking for performance no Carbs is not the way.

No Carbs is touching ketogenic which you tap in fat sources for energy levels. So this needs to cut Carbs yes but up your fats

Easier way 3 meals 1 shake 1 snack.

Carbs before and after training... protein at every meal/shake/snack and cook with fats like coconut oil. Loads of greens

Fat loss 101

Started eating clean

No white bread

Avoiding wheat and gluten when possible

Less dairy

Loads of veggies and fruit

Smoothies

Red meat and chicken once a week

Load on protein day of the gym 3x a week

Mixture of cardio and weights

Loads of water and green tea

and have one day when I eat out

I've lost 7 kg and started toning

I feel great

Just be careful of the natural sugars in fruit.

Bananas

Apples

Oranges

Frozen berries

Veggie smoothies as well

If I have a smoothie its usually a banana, two squares of real chocolate, 150g liberte natural yoghurt, cup of mixed berries, and 30g whey protein. Id have that immediately before or after training"

Will give that a try

Thank you

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By *aid backMan
over a year ago

by a lake with my rod out

Im coming out of full time retirement this year so I should get a bit fitter as the season goes on

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By *heCelticMythMan
over a year ago

dublin

I'm going to expose myself to gamma radiation. Hopefully this time my skin won't turn green and my trousers turn purple or Myth will be mad again.

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By (user no longer on site)
over a year ago

"Can some hot, strict PT come and whip me into shape from Monday, pretty please?

I'll bring the whip next time.

Do it

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By *heCelticMythMan
over a year ago

dublin

I hope its not a bullwhip or a cat o nine tails one

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By (user no longer on site)
over a year ago

If I have a smoothie its usually a banana, two squares of real chocolate, 150g liberte natural yoghurt, cup of mixed berries, and 30g whey protein. Id have that immediately before or after training"

Defo trying this, sounds very tasty.

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By (user no longer on site)
over a year ago

Bike plus intervals and 2 hours on Sunday

Goals increase my speed and stamina after a month off due to injury

not going for the gym bunny look and never will

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By (user no longer on site)
over a year ago

If I have a smoothie its usually a banana, two squares of real chocolate, 150g liberte natural yoghurt, cup of mixed berries, and 30g whey protein. Id have that immediately before or after training

Defo trying this, sounds very tasty. "

Its actually one of the nicest things you ll ever eat. Make it chocolate flavoured whey. Anytime I am cutting its pure food porn due to the lack of sugars in the rest of my diet. Literally licking the blender ha ha

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By (user no longer on site)
over a year ago

"My plan always is cycling, swimming, sauna and steam bath plus dark chocolate et des cochonneries

Fancy a spin sometime thinking of setting up a fab cycling club going to call it easy riders.... other names will be accepted

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By *allDarknHandsomeMan
over a year ago

Waterford

I've been cycling! 20km a day for last three months and it's been going great! Lost loads of weight and am looking better than I have in years nlw, feckin delighted soon gonna keep that up, maybe throw some weights intl the mix for bulking

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By (user no longer on site)
over a year ago

"I've been cycling! 20km a day for last three months and it's been going great! Lost loads of weight and am looking better than I have in years nlw, feckin delighted soon gonna keep that up, maybe throw some weights intl the mix for bulking"

Fair play set a goal for a 100 k sportive it's worth it...

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By (user no longer on site) OP
over a year ago

Thanks for all the advice. I know the theory inside out... It's all about the application and discipline.

I need extrinsic motivation like if some smoking hotty promises to only fuck me when I'm back at 10% body fat!

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By (user no longer on site)
over a year ago

"Thanks for all the advice. I know the theory inside out... It's all about the application and discipline.

I need extrinsic motivation like if some smoking hotty promises to only fuck me when I'm back at 10% body fat! "

Just set yourself weekly goals and take it week by week. If you're lucky you might find a lady to help you out with some cardio

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By *xyzptlk088Man
over a year ago

Galway

"What better place for a fitness log

What's your plan to get in great shape?

1. At least 45 mins 6 days/week in gym following a split plan

2. Few hrs cardio and stretching/pilates outside of that

3. Fill the larder, get the cookbooks out and eat like a king cooking everything from scratch"

if it is just being ripped then 90% of that is what you eat but being ripped is only good for you in small doses eat healthy excercise regular and treat yourself every few days

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By *upoftea2Man
over a year ago

Dublin

Get a Fit Bit!

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By *rossflow daveMan
over a year ago

Mullingar

I'm bloody knackered after just reading about it !!

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By *murphMan
over a year ago

drogheda

My last years resolution was to get fit I baught a tracksuit lost weight looking at it

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By (user no longer on site)
over a year ago

Join a gym do a program...eat well no point in cutting anything out completely just take the healthier option...and plenty of water

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By *ean0001Man
over a year ago

Dublin West

Go find others that want to do the same. Join a cycling, running or tri club or a gaa or football or rugby. Then it becomes a social thing as much as anything.

I was spinning away solo on my bike for ages but joined a cycling club and now i go for social spins at the weekend around the 100km mark and think nothing of it anymore. The chat and banter and friendship makes the miles spin past quickly. I have ridden over 12,000km this year thanks mostly to the other headcases in the club who have done it with me and we have raised a few bob for numerous charities on our travels.

Its always easier training with a friend than doing it alone. Most things in life are easier if you enjoy them than slogging away on your own.

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By (user no longer on site)
over a year ago

Mine starts Monday I'm starting to train for the next ibbf in October hopefully for the over 50. 5 days in the gym then 3 nights of boxing for the cardio eating like a bull till April then diet will start in may here hoping all goes well

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By *ontbesillywrapyourwillyMan
over a year ago

Tipperary

"To get ripped is 90% about diet

I've found the fat loss from zero carbing it amazing. It's tough for the first week or two with zero energy but then your body starts burning fat your energy levels go thru the roof. "
Do you not eat cards at all hal?

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By *easingTimMan
over a year ago

Loughlinstown

"Join a gym do a program...eat well no point in cutting anything out completely just take the healthier option...and plenty of water"

----------------------------------------

Great pragmatic advice there. I'm in the fitness industry since 1998 and people try and make the topics of exercise and food into rocket science, it's really not

Just back to the basic principles that:

- You can't improve on nature, so eat as close to nature as possible and healthy MOST of the time.

- Find an activity you semi-like doing that will get you where you want to go (e.g "X" weight or or bikini body)

- Train enough but not too much each week (versus trying to go from being a couch potato

to an Olympian in the first week of 2017)

- A good nights sleep (your bod has a circadian rhythm and needs the right balance of activity and sleep each day).

- Get some support from someone who has got the result you're after. Gyms have loads of people like that and they're usually the soundest, most generous people with their time and advice.

- Set a goal. "I want to lose weight" is not a goal, it's a vague daydream. "I want to fit into my fav jeans/outfit or have X% bodyfat by y date" is most definitely a goal.

- Remember "a blackbelt is just a whitebelt who never quit" Keep a positive attitude and show up for training

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