Discussion on Muscle Building, Weight Lost, Weight Gain, Gym Workout

[Clickclock]

I am too skinny , short and have a face that may not look mature enough..

So everyone think I am juz 16....

I want to be tall and not too skinny

This may attract more ppl?? Haha

So how??

 

I don't think you could really increase your height, maybe a little from online stretching excercises. But your height largely depends on your genes. What you could do know is accept your current genes n look at the brighter side of things. As a shorter person, it is easier to gain muscle mass once your metabolism slows down.

[gymfan32]

I am too skinny , short and have a face that may not look mature enough..

So everyone think I am juz 16....

I want to be tall and not too skinny

This may attract more ppl?? Haha

So how??

 

I used to be very skinny as well. One way to build mass is to do compound exercises, such as bench press, deadlift etc, which engages multiple muscle groups to do the exercise. And of course, to me the most important of all, is to eat, like what @Heh. said. I used to be very lazy (still am   ) but I realize how important to feed the muscle for them to grow.

 

As for your height, sports like basketball can help. But I'm doubt one can still increase much after we have passed a certain age. 

 

Be more confident of how you look. That will attract more people. 

[Steve5380]

I am too skinny , short and have a face that may not look mature enough..

So everyone think I am juz 16....

I want to be tall and not too skinny

This may attract more ppl?? Haha

So how??

 

You are as tall as you are, and nothing will change that  (short of a bone enlargement that suits only desperate cases)

The skinny can be helped with weight training, and increasing food intake as your size grows.  But you need to be careful to remain well proportioned, staying slim instead of becoming a plump pack of muscles in a short body.

 

As for the face that does not look mature enough!  YOU DON'T WANT TO TOUCH THAT.

Instead, follow some advice given above and concentrate in a career that can give you status.

Then people will say:  "oh... he looks so young and yet he has come so far"

And you will love that.

[Clickclock]

I am too skinny , short and have a face that may not look mature enough..

So everyone think I am juz 16....

I want to be tall and not too skinny

This may attract more ppl?? Haha

So how??

 

Oh and to add on, do exercises like bench press and squats, these increases testosterone in your body and your face will definitely change so long as you keep working out. My jaw line started to be less sharp since ive been working out.

[heliumduck]

From the way he wrote, must be the massage therapist.

 

eg xyd, youre in the business of mind reading ah? hahaha

 

ya, i went for a dry needling session, the amount of trigger points on my left neck is ><"

i trust his judgement, he runs his own gym

[xydboy]

eg xyd, youre in the business of mind reading ah? hahaha

 

ya, i went for a dry needling session, the amount of trigger points on my left neck is ><"

i trust his judgement, he runs his own gym

That guy is the owner of ziklag?

[xydboy]

my neck has been aching a weeks

so when i went to get it relieved

 

i was told my shoulders are weak, need scapula work gao gao... traps are overpowering LOL

all the internal rotation muscles, pec minor , tricpes all fired and screwed up hahaha ><

 

HAIZ

Its common for the traps to be over powering or over dominating. The internal rotators, pec minors and upper traps, plus the weak ones are the lower traps, rhomboids, the serratus anterior. Usually people would have this issue. Pec minors and upper traps are always the stubborn muscles and will always need to do lots of stretch to relieve the tightness in these regions.

[darkflame]

I'd have to research on the Smith machine later.

Unfortunately, I live in a place where weight training takes a backseat to running/sprinting, so the squat machines would be simple.

(Some people would suggest Gold's Gym but it's too expensive.)

Am just trying to do what I can as there are many exercises I should do but unable to due to machines being unavailable.

The up side is that weights are hardly used.

Pretty thankful for many unused stability balls too!

Edited September 28, 2015 by darkflame

[Steve5380]

I'd have to research on the Smith machine later.

Unfortunately, I live in a place where weight training takes a backseat to running/sprinting, so the squat machines would be simple.

(Some people would suggest Gold's Gym but it's too expensive.)

Am just trying to do what I can as there are many exercises I should do but unable to due to machines being unavailable.

The up side is that weights are hardly used.

Pretty thankful for many unused stability balls too!

 

If there is a lack of equipment to do squats, the exercise of walking lunges is also excellent for the legs. 

All it needs is pairs of dumbbells and a straight long stretch of walking space.

 

Some like to do the walking lunges with barbells on their shoulders.

But I find that holding the weight in the hands with dumbbells helps equilibrium, and makes it easier to put the weight down.

[darkflame]

If there is a lack of equipment to do squats, the exercise of walking lunges is also excellent for the legs.

All it needs is pairs of dumbbells and a straight long stretch of walking space.

Some like to do the walking lunges with barbells on their shoulders.

But I find that holding the weight in the hands with dumbbells helps equilibrium, and makes it easier to put the weight down.

I did short walking lunges before, but decided to just have a switch of exercises.

The local gym is a little too small to do longer walking lunges, and such exercises are considered nuisances to other gym-goers too. (Only allowed to do it on weekend mornigs.)

[Steve5380]

I did short walking lunges before, but decided to just have a switch of exercises.

The local gym is a little too small to do longer walking lunges, and such exercises are considered nuisances to other gym-goers too. (Only allowed to do it on weekend mornigs.)

 

Then with so many limitations, you could try the deadlifts. They only require the barbell with weights.  And when you are at it, you can also do stiff-legged deadlifts and work your lower back.  

[heliumduck]

That guy is the owner of ziklag?

YES.

 

edit:

coach XYD,

eccentric DL = yay or nay ?

 

Edited September 30, 2015 by heliumduck

[xydboy]

YES.

 

edit:

coach XYD,

eccentric DL = yay or nay ?

 

Haha i think I know who was the guy who massaged you. Eccentric DL, hmm..why bother to do just the eccentric movement? No doubt it gives you the most force but I would say train both the concentric and eccentric. Essentially all movements comes in concentric and eccentric actions.

[Den Yuan]

xydboy, does mixed martial arts(MMA) build muscles? I see those guys really have muscular bodies.

[xydboy]

xydboy, does mixed martial arts(MMA) build muscles? I see those guys really have muscular bodies.

Because they do workout at the gym as well. Doing mixed martial arts on its own is not very good at building muscles but it's really a good form of cardio workout. Think about it, your muscles need to have a certain level of stimulus. How long is that one jab going to be? and also, its a fist traveling with minimal resistance, so it's not going to be efficient. Usually for mixed martial arts, we will put them through gym training (even golfers go to the gym, what more can you say?). Not only would strength training regime be useful, I would also incorporate in power movements, so that the rate of force development can be picked up within the immediate second and the peak force can be translated to the limbs for the attack. Things like kettlebell swings, sandbells toss, plyometric jumps, power cleans, all are very useful for the mixed martial artist should they want to excel in the sport.

[heliumduck]

Haha i think I know who was the guy who massaged you. Eccentric DL, hmm..why bother to do just the eccentric movement? No doubt it gives you the most force but I would say train both the concentric and eccentric. Essentially all movements comes in concentric and eccentric actions.

 

of course, everyone, well almost everyone knows him. not massage, dry needle

 

train lower back mah, but there is a camp that opposes it but i still see people doing it slow up and down

[queerqloset]

Hi folks, would like to ask how beneficial it is to take BCAA supplements? Or is the usual creatine and protein sufficient.

I'm trying to cut fats while minimising muscle loss.

Thanks for replies in advance

[xydboy]

Hi folks, would like to ask how beneficial it is to take BCAA supplements? Or is the usual creatine and protein sufficient.

I'm trying to cut fats while minimising muscle loss.

Thanks for replies in advance

Its up to your individual basis. Its not a need actually. There are people who do without BCAA supplements. How have you been taking those supplements mentioned and what have you been doing to cut fats while minimising muscle loss as of now?

[Kenda]

Hi Im trying to lose weight but i dont really know wat to do so i hope i can get some advice here

Im 167cm and 74kg. I have really fat thighs and it makes buying nice pants very annoying as it's very tight around there. 

I know there's alot of workout videos out there but alot of them are targeted at women for these slimming excercises or bodybuilding.

Im not aiming to be muscular but just to be healthier and be able to wear more nice clothes =D 

Hope i can learn some things here. Thanks ! 

[speedoluver]

saw an interesting video

shocking to hear that one can grow muscles without working out

[Guest testosterone]

i heard that masturbation lowers your testosterone level, and testosterone is important in gaining muscles.

[queerqloset]

Its up to your individual basis. Its not a need actually. There are people who do without BCAA supplements. How have you been taking those supplements mentioned and what have you been doing to cut fats while minimising muscle loss as of now?

Creatine - did the usual loading phase and then scaling down

Protein - spacing out the portions, making total intake about 1g per pound of my body weight on a daily basis

Been cutting down on sugary stuff, snacking, and carbs, sleeping more to reduce appetite, doing HIIT instead of long bouts of mid-speed cardio.

[gymfan32]

Hi Kenda,

 

To lose weight, my personal take is nutrition is more important than working out. Perhaps you can let us know what is your usual food intake. We can then advise you better from there.

 

 

Hi Im trying to lose weight but i dont really know wat to do so i hope i can get some advice here

Im 167cm and 74kg. I have really fat thighs and it makes buying nice pants very annoying as it's very tight around there. 

I know there's alot of workout videos out there but alot of them are targeted at women for these slimming excercises or bodybuilding.

Im not aiming to be muscular but just to be healthier and be able to wear more nice clothes =D 

Hope i can learn some things here. Thanks ! 

[Kenda]

Hi Kenda,

 

To lose weight, my personal take is nutrition is more important than working out. Perhaps you can let us know what is your usual food intake. We can then advise you better from there.

 

Hi . uh i dun rlly control what kind of food i eat but trying to reduce the amount. Im away from home in uni so it's a little hard to choose. 

Typically the food around my hostel and school are like indian rice, mamak stores, coffee shops and stuff and my hostel dosent allow cooking >.<

[heliumduck]

Haha i think I know who was the guy who massaged you. Eccentric DL, hmm..why bother to do just the eccentric movement? No doubt it gives you the most force but I would say train both the concentric and eccentric. Essentially all movements comes in concentric and eccentric actions.

 

yo coach, so i guess DL should just lift and lift and lift ? haha

[Guest Guest]

<a href='http://i.imgur.com/QRXwMUC' title=''><img src='http://i.imgur.com/QRXwMUC.jpg' alt='' title='Hosted by imgur.com' /></a>

Does anyone know how heavy this barbell is? It's from SAFRA Energy One if it helps

[xydboy]

yo coach, so i guess DL should just lift and lift and lift ? haha

Yes just keep lifting. Both eccentric and concentric. You want to do eccentric only also can, its up to you. But its just very troublesome to get someone or something to stack the weights up then do the eccentric, then repeat the cycle all over.

Creatine - did the usual loading phase and then scaling down

Protein - spacing out the portions, making total intake about 1g per pound of my body weight on a daily basis

Been cutting down on sugary stuff, snacking, and carbs, sleeping more to reduce appetite, doing HIIT instead of long bouts of mid-speed cardio.

And have you been working out in the gym, doing the weights/resistance training?

[gymfan32]

Hi . uh i dun rlly control what kind of food i eat but trying to reduce the amount. Im away from home in uni so it's a little hard to choose. 

Typically the food around my hostel and school are like indian rice, mamak stores, coffee shops and stuff and my hostel dosent allow cooking >.<

 

Hmm, I'm guessing that you may be someone who puts on weight easily. You may want to explore healthier options, such as sandwiches, salads, fruits and focus on more fibre-rich options. You can lose weight if your calorie intake is less than the calorie used. Coupled with *regular* exercise, you should be able to see some small but consistent weight loss.

[Kenda]

Hmm, I'm guessing that you may be someone who puts on weight easily. You may want to explore healthier options, such as sandwiches, salads, fruits and focus on more fibre-rich options. You can lose weight if your calorie intake is less than the calorie used. Coupled with *regular* exercise, you should be able to see some small but consistent weight loss.

 

Okay thanks ill try to change my diet more then. Um any exercise to recommend? 

[OneBlanket4us]

Hi(:  I hav been training and watching out my diet for the past 2-3 weeks. I realised my weight has increased by about 1 kg. How do i know if it is muscle mass increase or i just gained fats? 

[xydboy]

Hi(:  I hav been training and watching out my diet for the past 2-3 weeks. I realised my weight has increased by about 1 kg. How do i know if it is muscle mass increase or i just gained fats? 

You need to measure it using some devices (could be machine or skin fold test). It is difficult to tell from the naked eye.

[Steve5380]

Hi(:  I hav been training and watching out my diet for the past 2-3 weeks. I realised my weight has increased by about 1 kg. How do i know if it is muscle mass increase or i just gained fats? 

 

Good question !  But the best answer comes from you,  from what you have been doing.

 

Just 1 kg more is hard to pinpoint, but especially hard if you haven't taken any measures BEFORE you gained the weight.

 

If you trained hard with good weights and you carefully left out or reduced fattening food, you probably gained muscle mass.

[Steve5380]

Okay thanks ill try to change my diet more then. Um any exercise to recommend? 

 

WHAT you eat is more important than how much you eat.  It is difficult to find the best food and eat at the best times when you are away from home, but it is worth the effort, and don't worry that others may think of your new habits.

 

"try to change" is never enough.  But you may realize the importance of improving your eating habits if you hear how difficult it is to go back from fat to slim.  Here I like to post again the video posted earlier by speedoluver.  It is rather large,  but just watching the last part gives an idea of why we don't want to put on weight to begin with:

 

Edited October 4, 2015 by Steve5380

[speedoluver]

http://www.webmd.com/diet/20080505/fat-cells-slim-up-but-dont-ship-out

last part from 44:30

[gymfan32]

WHAT you eat is more important than how much you eat.  It is difficult to find the best food and eat at the best times when you are away from home, but it is worth the effort, and don't worry that others may think of your new habits.

 

"try to change" is never enough.  But you may realize the importance of improving your eating habits if you hear how difficult it is to go back from fat to slim.  Here I like to post again the video posted earlier by speedoluver.  It is rather large,  but just watching the last part gives an idea of why we don't want to put on weight to begin with:

 

 

@Kenda. Yes, agree with Steve here. It really depends on how badly you want to lose weight. Are you putting it as your first priority? or as something you will do if you have the time? It takes a lot of motivation to maintain good nutrition and regular exercise and a whole lot more of patience to see consistent results.

[xydboy]

http://www.webmd.com/diet/20080505/fat-cells-slim-up-but-dont-ship-out

last part from 44:30

The part of the fat cells is true. It usually gets a lot during childhood, where parents feed their children and they love those "fei zai" or fat kids image. End up it develops during early childhood also where kids are not really engaging in enough exercise. By the time true intervention comes in during puberty, the amount of fat cells in the body has already accumulated that much.

[Carpenter]

I'm trying to gain weight, currently at between 59-60kgs. I'm quite active in college n so it seems my muscles starts to deflate. I won't be able to count my calories in this state. Any suggestions on how to maintain or gain more weights with a busy lifestyle?

[xydboy]

I'm trying to gain weight, currently at between 59-60kgs. I'm quite active in college n so it seems my muscles starts to deflate. I won't be able to count my calories in this state. Any suggestions on how to maintain or gain more weights with a busy lifestyle?

Just got to eat a lot more. Healthy snacks in between. What i've been observing is that people always say that they have difficulty putting on weight in this forum. Not the first. I somehow believe that when we think about it, how sure are we when we say we consume a lot? How much is a lot? Do people keep track of what they have been eating? Even when i get my participants in my study to write down their food content in the food log and then I calculate the amount of calories that they eat, more often than not, people under-estimate their calories. What is a lot to most people might in fact be insufficient. Perhaps this might be one reason why we don't see growth or gain in weight. If you want, just do a food log for yourself for just 5 days of the week then you calculate the amount of calories on your own.

Edited October 6, 2015 by xydboy

[speedoluver]

WHO recommends sugar to be 5% to 10% of total energy intake. lets say i m on a 2.4k cal diet. does that mean 240 cal will come from sugar? then how will the rest of intake look like? besides sugar, fat and proteins, i cant think of anything else to make up the 100% unless it is a high protein diet.

[wahwahboi]

WHO recommends sugar to be 5% to 10% of total energy intake. lets say i m on a 2.4k cal diet. does that mean 240 cal will come from sugar? then how will the rest of intake look like? besides sugar, fat and proteins, i cant think of anything else to make up the 100% unless it is a high protein diet.

 

With regards to sugar, WHO is referring to added sugar. Added sugar is found in most processed food and drinks. However, do note that added sugar is only one subset of the group named 'carbohydrates'. So, to answer your question, part of your calories intake will come from carbohydrates, be it starchy foods (rice, noodle, potatoes) or other forms of sugar (fruits and milk). If you are interested in the proportion of calories for good health, you may want to consider looking at the concept of Acceptable Macronutrient Distribution Range (Table 2 of https://www.nrv.gov.au/chronic-disease/summary), which describes the proportion of carbohydrates, fats and protein that is optimal for good health in addition to the WHO guidelines.

 

Also with regards to the WHO guidelines for added sugar, it is recommended to consume less than 240kcal of added sugar per day (~12 teaspoons sugar) if you are consuming a 2400kcal diet.

[speedoluver]

 

 

Thanks for the clear explanation and link.

[xydboy]

With regards to sugar, WHO is referring to added sugar. Added sugar is found in most processed food and drinks. However, do note that added sugar is only one subset of the group named 'carbohydrates'. So, to answer your question, part of your calories intake will come from carbohydrates, be it starchy foods (rice, noodle, potatoes) or other forms of sugar (fruits and milk). If you are interested in the proportion of calories for good health, you may want to consider looking at the concept of Acceptable Macronutrient Distribution Range (Table 2 of https://www.nrv.gov.au/chronic-disease/summary), which describes the proportion of carbohydrates, fats and protein that is optimal for good health in addition to the WHO guidelines.

 

Also with regards to the WHO guidelines for added sugar, it is recommended to consume less than 240kcal of added sugar per day (~12 teaspoons sugar) if you are consuming a 2400kcal diet.

Good stuff and well explained!

[Den Yuan]

I have a question about flexibility. At the moment I'm not able to do certain stretching exercises like touching my toes and leg splitting. I was never able to do these because I'm not flexible and never exercised. If we are not flexible does it mean we are not fit? Does weight lifting alone make us flexible or do we have to do stretching exercises?

[OneBlanket4us]

Hola ppl (=

 

I hav a qn: Should we prioritize building up muscle over lowering body fat percentage or vice versa? Or the correct way is to pursue both in tandem?

[heliumduck]

I have a question about flexibility. At the moment I'm not able to do certain stretching exercises like touching my toes and leg splitting. I was never able to do these because I'm not flexible and never exercised. If we are not flexible does it mean we are not fit? Does weight lifting alone make us flexible or do we have to do stretching exercises?

 

my very shallow 0.5 cents

 

thats very mixed up

we all have to stretch , it is part of recovery, should be part of your overall weight lifting program.

 

everything has its parts with weightlifting, ddiet, training program, technique, recovery, stretching maybe supplements, sleep ...... etc

flexible and fit is a bad mix, depending on how you define either. a yoga instructor can be flexible and run 21 km, so its a pro cyclist can be both flexible and cycle long distances.

 

cannot do leg splits does not mean not flexible, more seasoned well trained guys are more flexible , but not everyone is equally flexible.

look at all those calisthenics and x-fit people, and pro gymnasts

[versatile96]

lol hey can someone tell me how to get broader hahaa

[xydboy]

I have a question about flexibility. At the moment I'm not able to do certain stretching exercises like touching my toes and leg splitting. I was never able to do these because I'm not flexible and never exercised. If we are not flexible does it mean we are not fit? Does weight lifting alone make us flexible or do we have to do stretching exercises?

Physical fitness has many components in it, such as cardiovascular fitness, muscular strength, muscular endurance, flexibility, and body composition. Why not I rephrase your question instead: if you are flexible, does it mean you are fit? One has to fulfill all the different components if we want to be considered physically fit. We have yet to even look at skills-based fitness such as agility, coordination, etc.

[xydboy]

Hola ppl (=

 

I hav a qn: Should we prioritize building up muscle over lowering body fat percentage or vice versa? Or the correct way is to pursue both in tandem?

I would say there is no right or wrong to pursue either options as well. If you build muscle mass, assuming that your weight increases and body fat mass stays the same, then by having more muscle mass it might lower the percentage of body fat. You could also do both hand in hand. No harm spending 2-3 days a week doing cardiovascular exercises and the other days doing resistance training exercises. Furthermore you need to achieve 150mins or moderate intensity activities in a week for physical fitness.

 

PS: apologies for the quote. Still struggling with the multi quote function.

Edited October 11, 2015 by xydboy

[OneBlanket4us]

I would say there is no right or wrong to pursue either options as well. If you build muscle mass, assuming that your weight increases and body fat mass stays the same, then by having more muscle mass it might lower the percentage of body fat. You could also do both hand in hand. No harm spending 2-3 days a week doing cardiovascular exercises and the other days doing resistance training exercises. Furthermore you need to achieve 150mins or moderate intensity activities in a week for physical fitness.

 

PS: apologies for the quote. Still struggling with the multi quote function.

Aight(: Thanks man. I think i will prioritize abit more on building muscle(:

[CamperBoy]

When I was in Bangkok, I found this in the supermarket.

http://i.imgur.com/HK8N5uq.jpg

Meiji Protein Drink. Super delicious and cheap!

Wonder if they have in Singapore? Inexpensive protein drink lol