A little help!

[chapex]

Hey whatsup guys. I'm lookin to get into working out and shaping myself. Just basically wanna look good at the beach and stuff, just a little confidence haha. I wondered if you guys could tell me how to my goal. Like how many days a week, what excercises, weights blah blah. I included a pic of my goal, which I just took from another post. Basically, maybe not to the extent, but it's my goal.





And I sorta stole this one, it's just kind of a goal thing. I dunno this may be a bit hard, but it's the goal none the less. Also, could someone tell me what the muscles are called that are below the abs but above the groin area? I really have no idea, maybe pelvic muscles? I really wanna work those too.

[chapex]

And wow, I made that really huge lol. I've never used this before. Sorry about that, hope you can see it.

[T.W.I.Y]

those are still considered your abs i think

[chapex]

o i c. So crunches would work those too? I actually dunno how to excercise them, never heard anyone talk about it.

Anyone the first question, anyone know how long it would take me to reach my goal?

[chapex]

oh btw, my current workout is very small, at least I think. I do it about 3 times a week. 90 crunches a day, 3 sets of 30 reps, w/ 10 pushups between each. Is that at all effective?

[Freek]

Well this forum is a good start for your goals. Do searches on training techniques. Everyone will have a different opinion on how to reach goals. Read through and take the information with a grain of salt. If you find you keep hearing the same thing over and over, there may be some truth in it.

In a nutshell, begin by developing a great diet. There is a ton of information on that subject on this forum. This is 80% of the battle, I kid you not! You want to then find your BMR (Basal metaboic rate) and reduce it by 300 to 500 kcals. Do some research on the Zig Zag diet. It is a good way to reduce calories but not go insane while doing it.

Next buy some running shoes and use them. Don`t go out and kill yourself doing 10 km a day. 4 km in 20min is good enough 4 to 5 times a week. The running not only burns calories, but the most important thing it does is raises you resting metabolism. So when you are sitting around watching TV (Not eating junk) your burning calories at a higher rate. Very important. Do this for 3 or 4 months. They go by fast and at 4km a day, you wont be hating your next run.

As for weights, save them for when you have lost some weight. Or at least keep them to a minimum. If you go out and lift heavy, you will have a hell of a time keeping the calories low. This is because the body will force you to eat to refuel itself. Moderate weights are ok because muscle burns more calories than fat does.

When you hit a plateau weight, reduce the running and start a weight program. Again read through the forums for good ideas.

Hope it helps

[vassille]

Hey man, at first I had to pull my eyes from the back of my head, but then I saw the last pic and I was ok. LOL Just busting on you, bro
You have a nice base and if you lose some fat you will be on your way.

[chapex]

Not to sound like an idiot, but how far is 4KM in miles??

[Freek]

Uh...quick calculation....2.5 Miles

[chapex]

Thanks! =)

[TorontoMoFo]

you already have some mass so gaining more muscle shouldnt be a problem.

You need to get a gym membership dude, crunches with pushups in between wont do jack.

Once you get your membership, just come here and get yourself a routine, where everyday you work different muscles.

You should buy yourself a book that explains all the muscles and shows you all the works outs. I find readin a book is more effective than reading a screen (jsut a mental thing).

Just workout hard for a few months to the point where you nitice that your muscles are really firm and strong. Once you got your muscles built and in proportion, then you can cut by doing various cardio excercises.

[man_i_dono]

with dedication effort and of course knowledge, i think u can get it in 2 yrs

[c4detonater]

Originally Posted by chapex

. Also, could someone tell me what the muscles are called that are below the abs but above the groin area? I really have no idea, maybe pelvic muscles? I really wanna work those too.

If you stand holding a dumbell at your side in each hand with your palms facing your legs and slowly lower one hand down to your knee than back up to your waist alternating each hand you can work those muscles.

Hope this helps..

[X_puritan_X]

You are wasting your time doing something half azzed...
Sounds cheesy but the book that introduced me to bodybuilding is "Bodybuilding 101" and "Bodybuilding 201". Read them, draw up a routine and go!!

[jennyd]

Is that last pic even the same person? I can't tell because the first 3 are huge...but the last one has a tattoo on the chest, and I didn't see that in the others.
Just asking.
Oh...wait a minute...I just re-read your first post....the last pic is what you WANT to look like, and the first 3 are what you DO look like?
Am I getting this right?