Get in shape together?

Ok some people wanted fitness advice, I got a ton of pm's, we are going to do this together.

Anyone interested in running my program with me, for free, can do so here, I will post the details later today if enough people show interest. It is a 50 week plan, and I promise to build the most muscle, and burn the most fat possible, in that time.

I have personally trained about 30 people using this program, as well as a few friends through e-mail, I am here now to answer your questions. It doesn't matter what you look like now, by the end of this 50 week program, you will be blown away. I will give you diet and training and lifestyle advice, if you aren't going to do it through, if you aren't super mega mega motivated, then just don't sign up.

This is your first task, find out what size pants you are wearing, how much you weigh, take a picture of yourself in your underwear with good lighting from up front and from the side, and find a t-shirt and pants that fit but just barely, really really tight.

You will se that if you need to loose weight, in time, it will get smaller on you, this is the best gauge of progress, if you need to gain weight, it will get tighter, I am guessing for most, it will get smaller around the gut, and tighter around the arms.

I am going to post more today, but this is your chance to give this a shot. If you want to run this with me, please post here so that I know that its worth my time.

I would be interested in it but like i posted on the other thread I don't need to lose any weight i just need to put on muscle. Do you think this would help at all for me? If not could you possibly give me a few tips that are more suited to my needs?
(i dont remember what you said to me on the other thread, sorry but i cant find it right now)

age 21
height 5' 7"
weight 120lbs at the moment 130-135 last time i was lifting.

Sounds like nothing but i dont look like just a skinny kid. My body shape is more fit than that. People always think i weigh more than i do.

Yep, you just eat 6 meals per day instead of 5, and cut the cardio in half.

Sorry for my late reply..

I did loose a lot of fat lately. I can see and feel this. All my clothes are large now.
I still have some fat but at least I am not "pregnant" any more
I can run 1 hour and ride the bike for 1 hour. I can make 50 push-ups. I feel that I am in shape.

How I should put up some muscle and loose belly fat. I am up for this program!

I am in the moving proccess right now give it 10 days.

I want to join.

I am currently 5' 9" I weigh 155lbs. Like the one guy above, I don't really need to lose weight, I just want to get ripped again.

Just some fast advice here, its not possible to loose just fat on the stomach, if you want it gone you basically need to keep the Kcal you get from food lower than what you burn in a day thus making sure that your body will have to switch to burning fat instead of carbs.
Same goes if you wanna build muscle, you need to keep the Kcal from food higher than what you burn to get maximized effect from your strenght workouts.

Oh and a really fast advice, getting more musclemass burns more Kcal and the biggest muscles in your body are in the legs, the hamstrings and quads.. so even if working out your legs are a bore, dont skip it. When working out, your muscles produce testosteron, which help build mass which again raises your metabolism.

Feel free to correct me if im wrong and ill tell my teacher to shove it up her pipe and smoke it

I have a question.

I have never been able to keep a six pack. It takes me forever to get one. I have to work really hard and do rediculous amounts of crunchs and the like to get it. Then it goes away almost immediately. I don't have trouble keeping muscle anywhere else on my body, and I don't have trouble with fat. What is the secret to keeping a six pack once you have it? Is there a really efficient exercise set to keep it, or some diet that will help?

If you have manage to get a six pack then you allready know what you need to do to keep it Basically you will need a really low %body fat along with regular excercise of the abdominal muscles.
There really isnt any shortcuts when it comes to working out, hard work and contineous (spelling ?) hard work are the key to that ripped body we all crave.

Crunches are fine, but if you stop halfway you dont really get to use the lower part of your abdomen, excercise with bosu-balls are infact quite good to make sure you enable every inch of your abdominals.

As I said earlier, theres no way to burn fat in an exact spot, and the stomach fat is REALLY difficult to get rid of because you need isolation for your intestines and it wont give up without a fight.

Based on how much water your body is retaining will also play a role in day to day appearance of your abs, less water = more deffed muscles, but as we all know, dehydration is never a good thing. The people that compete have a steel determination, days before a competition they will almost stop drinking fluids and eat a handfull of dry oatmeal to give a small amount of energy to be able to function normally but all in the name of getting totally ripped.

Remember, most people you see pictures of with great abs (Or muscle definition) probably wont look that ripped all the time.

You can build good abs doing squats and rows, but he's right, you will never have that skin tight look without water manipulation and very very low body fat, but you can have visible abs, not only are those people on horse steroids (equipose) to increase vascularity, but they are fake tanned, on diuretics, and manipulating sodium, add photo shop to that and the idea is near impossible. But you can get pretty ripped while staying healthy.