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LoneWolf

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  1. I'm new on here as of 5 mins ago so have no credentials but I know one thing to be true, I've put it into practice. If you want your abs to come through you need to lower that body fat %, you said you're new to the gym so for now your excercise program and diet look pretty good. One thing I would suggest to get those abs on show is instead of all your lengthy cardio use HIIT training (Unless you are also training for a marathon or similar). High intensity interval training. It burns calories whilst you're doing the exercise, and then in a window determined by your own body, ATP production is increased which means whatever you eat is being used in the best way. Check out this study, I'm not lying. http://www.ncbi.nlm.nih.gov/pubmed/24612773. So what can you do for HIIT? My personal favourite is hill sprints. You have to be committed and put in 100% effort because these are draining and you will really have to push your body. A sprint is unarguably a whole body exercise, when you sprint your whole body is under tension. Thus you are really getting bang for your buck here, say you are only able to do three 100% sprints thats enough, good on you, do four next time, then five, then six, you'll be shredded and on twenty sprints before you know it. Another sciency bit, due to the incline of the hill your muscles don't contract as far as on flat ground sprints making you less likely to pull a muscle. MAKE SURE TO WARM UP. Some varied speed jogging/running and dynamic stretching would be good as a warm up. Once warm, sprint up a hill with a decent incline, I personally go for 60 metre sprints but you should adapt the distance for yourself, afterwards walk back down with your hands on your head breathing out your ass, then sprint up again, repeat, until nauseous and can do no more. If hill sprints don't seem like your thing, then the HIIT principle can be adapted for use on a stationary bike in the gym same principle, warm up for 5 mins, then sprint for 30secs, rest for 1:30 repeat as much as possible. Oooo one more thing warm down afterwards, your body deserves it. Hopefully I've introduced you to a new concept, if not sorry, I tried. LoneWolf Awoooooooh
  2. Hey peoples, So I just stumbled across this sight at a perfect moment in my life. I've been training since I was 18 and I'm now 24, I was Veggie for for 2 and a half years and for the past 6 months have been strictly vegan. I would say that in the past three years I have gained quite a bit of good knowledge (that I've applied) and really know how to bully my own body with regards to exercise. I've used the same gym for over 5 years and gotten to know several highly respected athletes including a 50yr old champion bodybuilder, fitness models and strength coaches. Most of whom are obviously PT's. Over the years I've gained a lot of knowledge for free, never paid a penny or taken a PT session but I've worked my ass off. So hopefully you'll have gained from that brief intro that I'm pretty serious about my fitness. Heres the kicker: I'm moving to China with my work!!! Crisis! Can't find any info about gyms there on the interweb, not to fear I'll resort to street workouts(I personally enjoy calisthenics). But anyway, enough rambling I figure that this may serve as a cool new support network for my fitness addiction and possibly I could share information where appropriate, in a tactful way. Thats all folks LoneWolf. Awooooooooooh (Haha couldn't resist)
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