Korean Job Discussion Forums

[crocadoodledoo]

Hi everybody
I am starting to get back into gym mode and was hoping that you had some advice.

I searched for old threads on this topic and dont think there are any

Basically, I need to lose a little weight around the belly and bum and wouldnt mind some muscles too.

I've been doing yoga 2 or 3 times a week and cutting down on the rice and eating late at night.

Anyways my plan is like this:
burn 300 calories on the running machine (better to count by calories rather than time or laps since its easy to get lazy that way)

and then follow the folowing 12 week workout plan

http://www.leehayward.com/workout_programs/

There are a lot of free online step by step workout plans (as I really need an organised plan since I hav no idea what I'm doing:o))

So any ips from you lovely people would be much appreciated!

Cheers!

[bogey666]

[bogey666]

btw.. I'm going to copy and paste a post by aka dave in a different thread that should be helpful.

It's more along powerlifting lines, but take a look at what he says anyways. There is no dispute that what is said about "compound" exercises using free weights rather than machines IS "the law".


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Stuff that works for me and a lot of people.

http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421/ref=pd_bbs_sr_1?ie=UTF8&s=books&qid=1228393306&sr=8-1

This book is the beginner's bible.

Using machines doesn't help you burn fat fast, because you isolate muscles. Using barbells in the squat, deadlift etc. targets *many* muscles and works the nervous system so you'll really go fast.

Also, in Korea you will probably have to lift the barbell off the floor in a power clean because they don't have power racks. Power cleaning is really a fat killer. I can't add weight enough when I power clean a lot.

These excersises are great stuff you can do if you really can't abide barbells, or want assistance excersises. They are "plyometrics". These are "burst" excersises that will help your power clean.
http://kr.youtube.com/watch?v=tDOs1RrpPqo&feature=related
http://kr.youtube.com/watch?v=iGLctzQM_Xo&feature=related

http://kr.youtube.com/watch?v=iGLctzQM_Xo

http://www.sport-fitness-advisor.com/plyometricexercises.html
http://sportsmedicine.about.com/od/sampleworkouts/a/Plyometrics.htm

Plyo is easy (at least convenient, they can be brutal) because once you're squatting a decent amount, you can just go jump on to benches etc. And believe me you will not be fat once you can do 5 sets of 20 decent box jumps.

On edit: usually the best part of my week is when I set a personal record in a lift, and the best lift is getting a pr in a power clean/front squat (and usually there is a risk of failure at this because my front squat is ahead of power clean, so getting the bar from the floor to my shoulders is hit and miss).

So lifting is not just physically rewarding, but psychologically rewarding. And it really makes my day and is addicting. I'm still really slim (65 kilos), but I still manage to increase the weight from week to week (1 kilo at a time).

[Jeff's Cigarettes]

300 calories on ergomator m-s, chest-m, curls-t, legs-w, tri's-th, shoulders-f. Stomach m & f.

[Silk]

I would encourage you not to count the calories you "burn" on machines which is not accurate, and doesn't take into effect the calories you burn day and night after hard workouts due to increased metabolism.

What is much more important is counting the calorie you take in and estimating a realistic calorie deficit (for fat loss). Go to the gym and use their body analyzer machine, which gives a rough estimate of your body composition (most gyms will do this for you even if you're on a day pass). Basically, taking in less calories than you need to maintain your weight, combined with spiking your metabolism through workouts/cardio and not eating too many calories at once are the three corner stones of effective, healthy weight loss.

Do research to find out the appropriate calorie deficit for your weight. It's better you do your own research yourself so you understand the system, than for a dave's poster to throw numbers at you. And if you're on a good workout routine, get some protein powder(pure protein, not gainer), and if nothing else, down a shake right before you sleep (and after workouts of course). Absolutely not eating late is a myth, and is recommended only for non active people. You should give your body fuel for the night to rebuild and avoid going into starvation mode, which will just weaken you and lower your metabolism. Think of your metabolism as a furnace, give it clean, steady fuel Anytime you feel hungry, and crank that baby as high as possible with workouts/HIIT routines.

You Can build muscle and lose fat at the same time, but it is much more effective if fat loss is your primary goal. Once you get fat down (calorie deficit), you can change to a calorie surplus and pack on the muscle. Going for muscle first is only shooting yourself in the foot, as it takes much longer to build muscle than it does to burn fat.

None of this is armchair advice, I've been hitting the gym since coming to Korea and really turned my own health arond. bodybuilding.com has great articles on it. speedns.com has a great selection of products (korean site)

I recommend the whey gold standard protein from that site. You can also pick up bulk oatmeal from them. Oatmeal and portein shake in morning is great first meal. Or just oatmeal if you're working out in the morning, and shake after workout. I buy chicken breasts from homeplus/gsmart which is affordable and easy to cook. At one time, I was eating chicken breast salad at night, with fruits and vegetables, and doing cardio along with working out twice a week. My fat burned off fast (20kg 6-8 months) I packed on a decent foundation of muscle as well, so I burned even more fat than my weight change shows. Dr. you protein bars are good snacks at work, while korean food is good lunch meal (the only time I allowed myself rice).

Last bit of advice from personal experience, don't overdue the weight training. Give your body tons of rest, spiking metabolism comes 2nd, and weight training comes third. Maybe most or all of this is more advice than you were looking for, but your post reminded me of myself when I first went back to the gym. I wouldn't worry too much about finding the perfect workout routine, just sticking to it and concentrating on calorie intake/metabolism and your body will do the rest.

[bogey666]

body analyzer machine? you must work out in a fancy gym.

personally I think it's difficult, though not impossible to get that "mathematical" about calories in/calories burnt. I've never found the need to count or add anything

I just change the food intake (types of foods I eat) or change portion size and increase activity and see how the body responds. It tends to start responding fairly quickly so you'll know whether it's working or not.

then you adjust when/as often as necessary. I think for most people it's an easier approach and with time you tend to learn what you body responds or does not respond to.

but if someone wants to get that "mathematical" about it, then absolutely go for it. I've never had the tools and it's almost impossible to accurately estimate how many calories you're eating (you can get a ballpark idea though)

[Some of the Mothers Said]

Hi. I'm from a family of Boxers going back to my Great Grand Father. I'm old school when it comes to this. To lose weight, eat less food, do more exercise, drink water. Don't count calories, and don't weigh yourself. If you got a belt, just put a little notch at where you are at right now, and each week, check where that notch is heading. Hopefully for you the belt will get a little smaller each month.
I can lose up to 2-3kg in one boxing session, although this is mainly water weight, and it's unhealthy to do so. I ALWAYS mix up my routine. After 20 years, it can get pretty dull doing the same stuff, as well as incresing the risk of cronic injury. By mixing things up, you will find the exercises which suit you, and are of the greatest benefit to you! My old man was a pro boxer, and beside his morning run, he would only train an hour a day, 4-5 times a week. But, BOY, what an hour! When I train students, I really push them hard. You will be surprised at how much you can do! Have fun, eat less, and push yourself! Can't go wrong! Oh, 30min skipping 3 times a week (2-3 skips a second) will help the belly. Good luck, and good on ya!

Oh by the way. What Silk posted is good advice, and true. I worked with a guy who dropped 30kg in one year. I trained a guy who also dropped around the same, but he stopped coming, and put most of it back on!!! Ahhhh.....

[Silk]