I've trained hundreds of people. What is your fitness goal?
Is there a celebrity Body you'd like?
Kind regards,
DoctorSex
What is your fitness goal?
What is your opinion?
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I would want to weight 230-240 pounds with about 18% body fat despite me being short (180 cm, or 71"). It's impossible, though. I've spent my whole adult life trying to lose weight and diet. Even without Hypothyroidism, it'd be unlikely to happen.
I'd like to be at the 16-19% range, but am currently at the 40% range. 16 Reply- 1 y
And I swear to God, if people give me the "calories in, calories out" "just starve yourself" horsesh*t, I'm going to erase their comment. Nothing is more ignorant in health and weight loss than that crock of sh*t to just starve yourself to lose weight. As if I don't already eat one meal a day under 1200 calories.
- 1 y
@mcheetah
It must be very frustrating to hear people's advice who don't take in consideration that you're really trying. If you're on one meal a day and you're finding it difficult to loose weight, then this is a problem and Im sure that comes as no surprise to you. You need to tackle this head on, this can't be a side mission in life that you adopt. This has to be your main mission.
I've trained hundreds of people and taken people bigger than yourself down to less than 220kgs, at which point most are happy. The hardest thing is not Training people in the gym, that's the easy part, the hardest part is getting people to change their diet consistently. Your body wasn't made on Jupiter or Saturn, it was made on earth and you are a human! There's no tricks here :) trust me, you can achieve your goal, you just need to know how to go about it.
Currently you have a fatty liver, one that is absolutely exhausted and the signs manifest in your inability to loose weight.
- 1 y
Here's my advice and daily method for you.
Buy powered spirulina and place 2 table spoons in 750mg of water in the morning. EVERY MORNING before you start your day.
Don't be put off by the taste, it initially tastes like rats dropping dipped in pigs piss, but you'll eventually love to love it.
Swap out one meal 2hours before gym or 2 hours before a long walk, with a smoothie.
Beetroot is going to be a key ingredient for you in regards to fat loss.
Here are the steps to make the smoothie:
1) Get a 2 litre blender
2) Get the following ingredients (fresh not packaged)
Bananas
Oranges
Spinach
Avocado
Peanut butter
Beetroot
3) place in the blender
3 Bananas, 2 oranges, 250g of spinach, 2 avocados, 3 table spoons of peanut butter, 1large beet or 2 medium ones.
You should be able to get 2 litres once blended. If you don't, add an extra few bananas or oranges to top it up.
4) pour them into 2 1litre containers.
5) Drink 1 litre roughly 2 and a half hours before training/walking.
6) walk (in nature ideally, around a part, listen to heart felt music like Bob Marley 👌) heart felt music has a positive affect on your physiology.
7) achieve your goal
Kind regards,
DoctorSex - 1 y
Yes, doctors have told me I have a "fatty liver"! I don't quite know what that means, though. The rest of my health is relatively okay. My blood pressure, just taken today, is 149 over 80. Which is high, but for my weight, would normally be in the 170 range.
I'm not sure I can get beetroot over here or 'powered spirulina' without ordering it online. But thank you. - 1 y
@mcheetah
Your profile says you're currently in Korea? I'm sure I'd you took a trip down your local market, that you'll find fresh fruit and veg as well as spirulina. But if you need to order spirulina, do it.
I do not want to scare you but I do want to shock you. I want you to realise that alarm bells are ringing and your bodies showing all the signs of distress, but I don't think you're picking up on them.
Your liver has many functions, one of your lovers functions and probably the most important, is the regulation of your blood.
Your blood is your LIFE force itself, not your brain, or your skeleton or your heart. Your blood utilises all these instruments of the the body to reproduce itself. That's probably a way of conceptualising the human body that most people haven't been taught. However, this is why the health of your liver is super super important and why it is the only organ you can cut a piece off and it will grow back.
If you can imagine your liver like a vacuum cleaner of your body. After some time, you need to clean your vacuum cleaner as it will be full of dirt and won't work effectively. If you don't clean your vacuum cleaner, you'll get to the point where you think you're vacuuming, but nothing will be picked up. Eventually the house gets more and more dirty and a perfect environment for all manner of infections.
This is one of the main causes of blood dyscrasias like Leukemia, as well as different types of cancers.
Please brother take this seriously, it's either we voluntarily make time for our health or we are forced to make time for our Illness.
God bless
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I'm a GPP kind of person, I want to be sort of a jack of all trades master of none kind of amateur "athlete".
12 Reply- 1 y
I'm not sure what a GPP type of person is lol
When I started fitness my aim was not to be the best powerlifter or a strength addict or cardio guy, or a sprinter... Etc etc... My aim was to be able to give any athlete a run for his money, lose but gain their respect! In that regards I wanted to be a hybrid athlete, so we share a lot in common.
Here's the methodology/ structure to how you achieve your fitness goal.
The foundation of all disciplines in fitness is stamina. Focus on cardio. The dreaded cardio that haunts the bench press fanatics in their dreams. I guarantee this stage you help you surpass them down the road.
Remembers, your aim is not to be the best at cardio, but enough to have a good enough stamina to survive the type of workouts that will turn you into a hybrid athlete.
- 1 y
You can start to accomplish this with just three machines in the gym;
1. Treadmill
2. Rowing machine
3. Bike machine
X 6 minutes each
Each of these machines adds a different dimension to your cardiovascular endurance.
The reason why cardio first is so important, is you learn proper breathing technique. Proper breathing technique is what swimmers tell you is the make or break of being effective in the water, this is not just true for swimming but also for gyming. There's no short cuts here, you just have to do it and you'll gain a personal knowledge about how to oxygenate your muscles effectively that builds stamina and rhythm, which will make weight lifting 10 times easier down the road.
After you finish cardio, move to *strength cardio.*
I define strength cardio as cardio (non stop movement) with added weight. A great example of this is lunges.
Step 1;
Take a 10 kg short bar and place it on your back. Step 2:
Mark out roughly 15 metres. Lunge to the end point and back.
That's what I mean by strength cardio.
The best form of strength cardio is HIIT styled training. (Multiple stations in a short space of time i. e pull ups straight into lunges, straight into planks. Doing that circuit 3 times no break in between stations). Look up HIIT training workouts.
Finally,
End on what most guys start with lol *pure strength training*. By this I mean, Pick one compound lift from the list below.
Squats
Deadlift
Dips
Pull-ups.
Focus on one of those manoeuvres per session. Go heavy, 8 reps is strength training so find a weight you can do 8 reps on.
Final thoughts:
If you're new to the gym you might find that you'll only be able to do the cardio part before your muscles are tired. As you get stronger you'll be able to do cardio and then move straight into strength-cardio and eventually you'll move into cardio, strength cardio, then pure strength.
Best of luck, any further questions let me know.
Kind regards,
Anonymous(25-29)1 yI just wanna feel confident and hot in my body. I’m skinny but lacking in muscle definition. I’m mostly insecure about my arms and lower belly, I’m decently toned since I lift 4x a week but I could look better.
15 Reply
Opinion Owner1 yI go the gym and lift 4x a week. Been seeing some massive gains (especially in my glutes lol), I think I’m just being overly critical about how I look bc I get a lot of compliments about my body but I never believe them…
- 1 y
@siseñor you need a workout that not only makes you feel better in yourself, but makes you strong and develops key muscles like glutes.
Here's what I suggest.
Find an area close to you where you're surrounded by greenery and lakes, where there's nothing but nature around you. Get a strong backpack. Fill your backpack with 2 litres of water. Place the backpack on. Get some headphones, find a heart centred music playlist (personally I like anything by Bob Marley and sons.) Lastly, before you leave home, pour 750ml of water. Add 2 table spoons of spirulina, stir and drink.
Now walk around listening to music in the countryside and try and get to between 5000-10000 steps. Increase the amount of water in your bag incrementally.
The effects are, not only will you produce more dopamine, happiness hormone, you'll feel great. You'll develop your calves and glutes.
You'll tone your stomach and chest and strengthen your traps and upper back.
Kind regards,
- Opinion Owner1 y
That’s actually very good advice. I just adopted dog and have been really enjoying taking him out for walks, being out in nature sure does a lot for my mental health. Thanks for the advice! xx
Being actually healthy - when looking closely at body posture, digestion, diet etc it's actually not that easy or straightforward and involves training...
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Okay so here is what I want. I’m currently 225lb 6ft tall. And I want to drop down to around 190 and have a shredded look. Any advise?
12 Reply- 1 y
@sw1916
Admirable goal.
Here's my advice and daily method for you.
Buy powered spirulina and place 2 table spoons in 750mg of water in the morning. EVERY MORNING before you start your day.
Don't be put off by the taste, it initially tastes like rats dropping dipped in pigs piss, but you'll eventually love to love it.
Swap out one meal 2hours before gym or 2 hours before a long walk, with a smoothie.
Beetroot is going to be a key ingredient for you in regards to fat loss.
Here are the steps to make the smoothie:
1) Get a 2 litre blender
2) Get the following ingredients (fresh not packaged)
Bananas
Oranges
Spinach
Avocado
Peanut butter
Beetroot
3) place in the blender
3 Bananas, 2 oranges, 250g of spinach, 2 avocados, 3 table spoons of peanut butter, 1large beet or 2 medium ones.
You should be able to get 2 litres once blended. If you don't, add an extra few bananas or oranges to top it up.
4) pour them into 2 1litre containers.
5) Drink 1 litre roughly 2 and a half hours before training/walking.
6) walk (in nature ideally, around a part, listen to heart felt music like Bob Marley ) heart felt music has a positive affect on your physiology.
7) achieve your goal
Kind regards,
DoctorSex - 1 y
*WARNING*
Do not take spirulina with and meat dishes. Do not take it after training. Take it in the mornings or on days off. I encourage 1 day a week fast or one day every other week. Pick a day that's easy going and take spirulina with water for breakfast lunch and dinner.
You'll be ripped in no time.
Kind regards,
- 334 opinions shared on Health & Fitness topic.
Yoda Age: 441 yI'm 6"4 .. I'm 250lbs now at 13% boyfriend. . I want to be 275 lbs at 8-10% boyfriend.
14 Reply- 1 y
*body fat not boyfriend* lol
- 1 y
Haha! I was about to say! Each to their own sir. :D
Ok, your goal is admirable. I think 250lbs is already a great weight for your height. However I can understand from an aesthetic point of view 275lbs at 8-10% body fat is pretty much godly physique status!
What you're asking for is pretty straight forward to achieve. But will take time as you aren't a newbie to working out, but a man looking to maximise an already developed body.
Here's my advice. Swap out the meal before gym with a smoothie. Beetroot is going to be a key ingredient for you in regards to fat loss.
Here are the steps:
1) Get a 2 litre blender
2) Get the following ingredients (fresh not packaged)
Bananas
Oranges
Spinach
Avocado
Peanut butter
Beetroot
3) place in the blender
3 Bananas, 2 oranges, 250g of spinach, 2 avocados, 3 table spoons of peanut butter, 1large beet or 2 medium ones.
You should be able to get 2 litres once blended. If you don't, add an extra few bananas or oranges to top it up.
4) pour them into 2 1litre containers.
5) Drink 1 litre roughly 2 and a half hours before training.
6) train
7) get shredded :)
Be mindful of the fat content for diner.
That should take care of the fat issue, now for the muscle gains. You're pretty much solid as it is so you'll really need to shock your body.
I want you to keep something in mind that I learnt from a psychophysiologist, "mass is a result of charge density". In short, if you wish to grow more muscle, increase the intensity of your workouts.
- 1 y
Focus on more HIIT styled training BEFORE strength training. This means do both in 1 session and you end of strength training.
For the HIIT style workouts try and build your workout to move blood through the greatest distance. So for example, "lunges into pull ups", this is great because you're sending your blood from your legs to your back. This creates the shock your body needs to grow new muscle.
You might need to reduce your working set load during strength training by 20% initially to compensate for the increased overall workload of your sessions... That's if your muscles aren't used to that style of training.
Kind regards, - 1 y
Thanks doc. I appreciate your advice. I have been at this a while and not a noob. I know exactly what I'm getting myself into. and the amount of time and energy it will take.
3.8K opinions shared on Health & Fitness topic. I want to wear a cape and fight crime.
I'm Batman 00 Replystrong like bitch who fight bears
23 Reply- 1 y
@siseñor
Get in the gym and work on these 4 compound lifts.
Deadlift
Squat
Pull-ups
Dips
If you aren't accustomed to the technique of those lifts, I suggest doing one a day as these workouts are stressful in a good but tough way of the central nervous system.
Here's the method you should follow.
Day 1
Cardio (warm up):
Jogging on treadmill
Rowing machine
Cycling machine
(6 minutes on each machine)
Strength training:
Squats (5 sets, 8 reps) use a Smith machine to begin with
Day 2
Cardio (warm up):
Jogging on treadmill
Rowing machine
Cycling machine
(6 minutes on each machine)
Strength training:
Pull ups (5 sets, 8 reps) if you can't do 8 reps normally, find a pull up assisted machine and find a weight that gives you a challenging but doable 8 reps.
Day 3
Cardio (warm up):
Jogging on treadmill
Rowing machine
Cycling machine
(6 minutes on each machine)
Strength training:
Deadlift (5 sets, 8 reps) use the rack ups variation for safety reasons. Watch videos on form. Form is super important. Watch different teachers. I like this guy ': https://youtu.be/tFnwEsqJABU
Day 4
Cardio (warm up):
Jogging on treadmill
Rowing machine
Cycling machine
(6 minutes on each machine)
Strength training:
Dips (5 sets, 8 reps) if too difficult, use a dip machine.
Remember for strength training your magic number is 8 reps.
Take 2 days off, then rinse and repeat.
Kind regards,
- Xper 2 Age: 271 y
don't deadlift because you get a herniated disc
14 Reply- 1 y
@Ithink_igoodperson it sounds like you've had quite a bad experience with deadlifting.
It's one of, if not the best workout for good posture.
Kind regards, the risk is high if the weight rises to very high levels
- 1 y
@Ithink_igoodperson I agree. Such is the nature of lifting heavy weights. I think the deadlift has put more gym people in hospital than any other workout! However with proper form the benefits outweigh the risk. Especially the benefits to your central nervous system.
Kind regards, There are also more risk-free ways to get these benefits. It would be more beneficial to have your preference in this direction.
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