Have you guys/gals seen this? *LOOK*

I implore everyone to check out this website.  This guy really motivated and inspired me to make a change of lifestyle.

www.johnstonefitness.com

He was basically an overweight couch potatoe (like me), who decided one day that enough was enough.  He did the research, and proceeded to bust his hump in the kitchen and in the gym to COMPLETELY transform his body in just a few months.  A few years later he's a successful bodybuilder.

Lots of good info on that site!  One thing that I find interesting is that for the first few months he was eating an extreme caloric deficit (around 1100 calories a day), and doing daily cardio sessions and weight lifting.  From what I keep reading on these forums regarding "Starvation Mode," this guy should have been in an extreme starvation mode and shouldn't have lost a pound or an ounce of body fat.  (His BMR/RMR would have been extremely low, right?)  However, he shedded the bodyfat at a very quick rate, and made serious lean muscle gains in the process.  (I'm not condoning eating 1100 calories a day, but despite this extreme deficit of calories, no "starvation mode" occured.)

This isn't stressed enough on these forums, but if you want to cut the fat, you have to build the muscle.  One begets the other (muscle burns fat).  Those who refuse to train with weights and yet are trying to shed body fat are SERIOUSLY limiting and prolonging their progress.

Guys, you want a great physique with low body fat percentage?  Then you have to lift weights on a regular basis and make regular and consistent strength gains.

Ladies, you want a great physique with low body fat percentage?  Then you have to lift weights on a regular basis and make regular and consistent strength gains.

Anyways, check it out!

I agree with you ...but what do you mean by strength gains?

One major folly when it comes to weight lifting (usually perpetrated by women) is the belief that one can "tone" a muscle, and thus "toning" exercises are performed.  The same amount of weight is lifted for the same number of reps and sets week after week, and nothing is added to push the workout routine harder than the previous session.  For example, bicep curls of 5lbs for 30 weeks in a row, in an attempt to keep the muscle "toned."

Toning however is a myth.  One cannot tone a muscle.  No lean muscle gain actually occurs, and a waste of time ensues.

This article (written by a woman) is good reading:

http://exercise.about.com/cs/weightloss/a/ton ing.htm

What I mean by strength gains, is that every time you pick up weights in the gym, your goal is to get stronger.  Whether it be by adding an extra 2.5lbs to your lift or only an extra .25lbs to your lift, you have to constantly and consistently push your body to work harder and get stronger.  This is how one builds muscle, and subsequently and consequently burns body fat in the process.

From what I have seen in the gym, the women with the amazing bodies are the ones who are working out just as hard as the men with the amazing bodies, using the same type of routine.  i.e. squats, bench press, working abdominals with weights, etc.

Wow, that site is really amazing.  I did note, though, on the FAQ page he discusses the fact that he was "undereating" at the beginning of his program.  He stresses the importance of eating enough calories for your body so that you don't lose muscle.

Very informative site.  Thanks for the tip!

Yep, he's the first to admit he wasn't consuming enough calories in the first few months.  "Starvation Mode" in the sense that it is portrayed on this forum did not occur, but rather, he could have experienced better/faster muscle gain in that time.  More lean muscle mass = more fat burned.

I agree, that site is amazing.

I am really irritated by these people who follow a program that is highly successful for them, and then put a disclaimer on their website that says for others not to do it, that it's unhealthy.

If it is so unhealthy, and he is so concerned about other people's health, then he shouldn't have a website bragging about how he lost so much and did so well on such an unhealthy program.

End of rant!!!!

hey do you know of any good ways I can put my tummy muscles back...its hella hard for meto do leg lifts..and too how can I do it so my butt dont hurt it like my back and my butt I have such a big curve that I cant lay flat ( yes I have a big butt) I hate it sometimes but anyways ..I had 2 c-sections the first one was hella bad it took me weeks to walk normal 2nd one was good

anything to help

o ya I have a epi and a spine tap  epi if that has anything to do with it

manewell, what statement are you referring to?  Can you link it please?

The purpose of the website and the FAQ is to educate and inspire others to follow in his footsteps.  He made some mistakes along the way (for example, his early diet), but STILL reached his goal through dedication and hard work.  In other words, he busted his a** everyday.

John posts over on the BodyBuilding.com forums.  He links other people to his website (that's how I found it) in hopes that they find it to be informative and/or inspirational.

It definitely inspired and motivated me.  His "before" picture is about how I look with my shirt off.  Although I have already lost 11 pounds since then! :D

Anyways, the site is most definitely there for the benefit of other people, and not to stroke his own ego.  He won't even post his weight lifting stats (max bench 1 rep, etc) because of the "pissing contest" that goes along with it.

I got story time and a 45min work out to do I will be back on later to see if any one let me in on somethingnew

Here's what it says in the John Stone FAQ:

"Q: I have a lot of fat around my mid-section, what are some good exercises to get rid of it? [ Updated January 27, 2007 ]

You can't spot-reduce your fat. Our bodies simply don't work that way, so put the notion of targeted fat loss out of your head. The only way to reduce the fat around your mid-section (or anywhere else) is to reduce your overall body fat levels. It's also very important to do everything you can to preserve your existing lean muscle mass while dieting. This is accomplished by creating a mild caloric deficit (eating slightly less calories than your body requires), consuming a wholesome, well-balanced diet and weight training. Cardio-vascular workouts can also be a very helpful part of your overall fat loss program, however a proper diet and resistance training should be your top priorities."

If your body fat percentage is low enough to be able to visibly see your abdominal muscles (requires a very low percentage), then you want to do resistance training just like any other muscle group.  Weighted crunches, for example.

Without reading all of that, the pics look really good - especially the monthlies. 

But I wonder why as soon as this guy got fit he suddenly got a tan that never went away?  And shiny skin & no chest hair?  Just odd!

You can read about that in his FAQ.  As his lifestyle became much more active than before, he began to go outside and enjoy the sun.  He lives in Florida, so the tan came from taking his shirt off, applying suntan cream, and soaking in the rays.  As far as chest hair goes, most body builders shave it off with a razor and cream.

..LOL

poohb its so you can see all the muscle when they flex..lol..

Ok was the post about fat around the mid saction for me cuz I know how to get rid of fat its the muscle i need help with

I have lost 20lbs in 4 1/2 weeks I will see on the 26 how much more I have lost no prob with that

Muscle is what I need

You need to work your abdominal muscles with resistance.  There are several different exercises you can do.  Place a weight on your chest and do weighted crunches.  If you have a decline bench, do them in the decline position and come up to perform the crunch and then back down.  Add weight each workout to force the muscles to become stronger. (i.e. build muscle)

You should do several different types of abdominal exercises, but they should all use resistance and you should always push to add weight each workout.

Try this link to find different exercises for different muscle groups:

http://www.bodybuilding.com/fun/exercises.htm

Keep reps fairly low, and keep the weight heavy.  Do several sets per exercise.

Remember though that you should be doing some type of full body program or split in order to train ALL of your muscle groups.

shaneen, in response to:

"example, bicep curls of 5lbs for 30 weeks in a row, in an attempt to keep the muscle "toned."


"What I mean by strength gains, is that every time you pick up weights in the gym, your goal is to get stronger.  Whether it be by adding an extra 2.5lbs to your lift or only an extra .25lbs to your lift, you have to constantly and consistently push your body to work harder and get stronger.  This is how one builds muscle, and subsequently and consequently burns body fat in the process."

Shaneen, I am curious, and correct me if I am wrong. I read the article, and I understand the toning myth, and that consistent weight training is essential. But I think that if you add extra weight continuously to your weight training, eventually you are going to get those big bulky muscles, that some woman dont want. I mean, I am talking extremes, but still.

I think, like the artcile states, that consistency is the key. Work your whole body consistently, and do change weights, but I think that if you are at a point where you are happy with your shape and size/ weight, that keeping your routine somewhat the same weight wise isnt necessarily a bad thing, correct? I can lift some pretty decent weight right now, but I would rather not up it, even though I am capable If I really try.

Let me know what you think.

It takes years and years of dedicated weight training for men to really see anything that would resemble a bulk.  (For people on the street to see you and think to themselves "wow, that's a big strong guy!")

For women, it's damn near impossible without the use of steroids.  They just don't have the genetics for it.  Check out this article:

http://bodybuilding.about.com/od/womensfitnesstopics/a/womenmyths.htm

Don't be afraid of becoming "bulky" or "too muscular".  It just isn't going to happen.  Train hard, build muscle, and reap the benefits.

While I agree completely that strength training is necessary to burn fat, it bothers me that people assume this means WEIGHT training.  It doesn't.  You can build strength and muscle mass without using weights or resistance bands.  Yoga and pilates and other calisthenic exercises use your body's own resistance to build strength.  Just putting that out there.

There will be a point (possibly rather quickly depending on the person's weight and starting strength) where your own body will no longer offer enough resistance to make strength gains (muscle gains), and thus you must use some type of weight or external resistance to further progress.  This is why you must consistently add weight/resistance to your workout.  Otherwise you will hit a major plateau in which you aren't making any more gains unless your overall body weight is increased (to increase the workout resistance since you are essentially using your own body as the weight/resistance) or you add external weight/resistance to your workout.

And as we have already established, "toning" is a myth.  It just doesn't work that way.  You are either building muscle (pushing yourself to become stronger each session), or you aren't.  But you cannot "tone" the muscles that you already possess.

I'm such a kid.  In his weekly profiles, I couldn't help but notice that sometimes it looked as though he had an erection.  And then in later pictures (about 8 pictures in), I think he realized that, and started posing with his arm lifted forward a bit, to block it.

With that said (hehehe), awesome site.  Thanks for the link!

christinacastillo, this link has just about every exercise you could ever do as far as wgt training.

http://exrx.net/Lists/Directory.html

shasheen, i worked in a gym many years ago and set up a lifting program for women.  I'm amazed that to this day there is such a mis-conception that women will get big and bulky from lifting wgts....i've been an avid lifter for years, working out with the guys because they've been the only ones around....Even at my best, when I was down to about 9% body fat, I was not big and I was not bulky...

There is absolutely nothing wrong with seeing a defined and developed muscle on a women...it sure looks a heck of alot better than seeing rolls of fat!  Most women complain about getting "bat wings" on the back of their arms from saggy skin...Developing tricep muscles can help with that.

I love the idea of being physically strong...Just because we're women doesn't mean we have to be the weaker sex!

Very interesting!  I'm also constantly frustrated by the misconceptions surrounding women and muscles.  I tend to pack on a lot of muscle for a female, but when I'm really fit, I never look bulky, just trim and athletic.  All the women I've ever seen spending a lot of time in the gym with weights look fantastic! They certainly don't look "bulky."  I don't know where that comes from.  Maybe people have a tendency to look at male body-builders and assume that anyone who diligently lifts weights will look like that?  Or maybe they remember the East German women's swim team? I kind of doubt that, actually. :D