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The Black Forum 2 - The BN Village > Welcome to The Black Forum - The Blacknet Village > Health & Fitness Village > THE OFFICIAL BLACKNET WORKOUT THREAD!!

THE OFFICIAL BLACKNET WORKOUT THREAD!!

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locsgirl
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Posted: Monday August 8th, 2005 20:57

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saywone1 wrote: This is a good thread @BP

^Brontho mention to gain mass you need to eat alot but thats not neccessarily true. You need to increase your protein consumption to gain muscle mass like he said and you can do this without eating three-four big meals a day, or "eating like a pig" .

It is better to eat little of alot rather than alot of little, every couple of hours eat/drink a high protein drink or snack or bar. Eating big meals three-four times a day is just not needed honestly (unless you wanna become a world body builder), plus how you gonna find time to cook three meals a day - any 'muscleman' or gym instructor will tell you the same thing.

If your going to take whey/protein etc supplements/drinks, avoid the store brands or the cheaper options, honestly they are just full of sugars and does your stomach no good.

But i have a fetish......................i kinna like women with small, i said small, tummy roles, i think they cute

@sayone 1

I read somewhere that only men who are Really Really Sexy like women with small tummy roles

Thats No fetish

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Posted: Tuesday August 9th, 2005 01:06

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YOU TRYNA SWEET ME YOUNGLADY.....OR YOU JUST MAKIN UP AN EXUSE FOR NOT DOIN SU'UM ABOUT YOUR TUMMY....COME ON DONT BE LAZY NOW

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Sugar Honey Iced Tea
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Posted: Tuesday August 9th, 2005 12:39

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Hey, i've been meaning to buy either a Excercise Bike or Cross Trainer for the longest time but i just want 2 kno wat equipment would give the optimum results of toning muscles n aiding weight loss - the bike or the trainer???? OR r they equal in terms of the workout they give?

many thanx

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Posted: Tuesday August 9th, 2005 13:36

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The cross trainer.....the bike would assist weight loss but only tone legs...

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locsgirl
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Posted: Tuesday August 9th, 2005 21:47

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saywone1 wrote: YOU TRYNA SWEET ME YOUNGLADY.....OR YOU JUST MAKIN UP AN EXUSE FOR NOT DOIN SU'UM ABOUT YOUR TUMMY....COME ON DONT BE LAZY NOW

@saywone

Yeah I was tryna be sweet.....

I got no tummy problem cos I do work out...Hard!

Just thought what you said was endearing and Real.

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Posted: Wednesday August 10th, 2005 01:22

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ok, thank you.....dont work out too hard. I hope you dont wanna look like a female bodybuilder.......uurrgggg!!! nasty!

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Posted: Wednesday August 10th, 2005 01:34

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@Loxie..

Thought you were going to take us through your famous butt clenching regime or is that for private viewing only

. Still sweating thinking about it. Remember that thread.

FB

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locsgirl
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Posted: Wednesday August 10th, 2005 17:14

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@Fredblack

Ooooh Fred you know the trouble that one caused last time...

But 25 hard Butt squeezes a day has served me well Fred

Any ladies want info on this Butt Firming routine ya;ll just pm me please!

And it keeps the ole Tunnel of Love in perfect condition too

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CashMoney
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Posted: Sunday August 21st, 2005 09:31

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I have this 12 week non-weights program called Muscle Dynamics

has any1 used it before.

Do you think it is possible to gain whilst using non-weights or is it a fallacy

the program is very detailed and it looks the business

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Posted: Sunday August 21st, 2005 10:43

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link plz cashmoney

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CashMoney
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Posted: Sunday August 21st, 2005 11:56

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its not on the internet @black

Its the old school book, about 8 years.

My version is tatty, what I'll do is scan it and put it up on here for people to use it for free

Then I shift it to others on ebay

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Posted: Tuesday August 23rd, 2005 10:17

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Hi BP,

Ok.....let me get my faults right out there!

Im 25 and have two children, although I have lost all my "baby weight" I would really like to tone up......my stomach and thighs especially..........also......I have absolutely NO calf muscles!!! Is there anything you can do for that?!

Im very unhealthy, have been eating alot of junk lately and have never been to the gym in my life (the shame)....what I would really like is to gain a bit of weight but be firm and toned with it, have a nice flat stomach (aaliyah like) and strong thighs <blush>....and obviously better my health....can you help PLEASE!!!

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Posted: Tuesday August 23rd, 2005 11:00

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Turbo wrote: Hi BP,

Ok.....let me get my faults right out there!

Im 25 and have two children, although I have lost all my "baby weight" I would really like to tone up......my stomach and thighs especially..........also......I have absolutely NO calf muscles!!! Is there anything you can do for that?!

Im very unhealthy, have been eating alot of junk lately and have never been to the gym in my life (the shame)....what I would really like is to gain a bit of weight but be firm and toned with it, have a nice flat stomach (aaliyah like) and strong thighs <blush>....and obviously better my health....can you help PLEASE!!!

Easy turbo

first thanks for your PM.....im honoured!!

first of all depending how much your stomach streched you MAY NEVER get it back.........its a myth that peeps can have perfect bellies after childbirth....they can have nice onces however.....you seen that dove advert with that "budda belly" on it?....well if its like that its gonna be hard work.

HOWEVER!!.....on the calf thing your gonna have to do some muscle building exercises that means WEIGHTS!!! yes WEIGHTS! not those machines you find in the gym but the free weights..plenty women at my gym do things like calf raises to work on there legs and if youve never done exercise before you likely to react well but remeber you gotta learn to walk before you can run so start out light.

Standing Calf Raise
Calf raises will strengthen and tone your lower leg muscles (gastocnemius, soleus).
Action:
- Stand with dumbbells and arms straight down and at your side. If possible, place the balls of your feet on a 1 to 2 inch platform to increase the range of motion of muscles being worked.
- If on a platform, start with your heels on the ground and lift up your body to the point where you are standing on your toes.
- Briefly hold the contraction, and gently lower heel to the starting position.
- The entire movement, which should last about four to five seconds, should be deliberate and controlled. The only movement should occur at the ankle joint.

simular to above but with a barbell

Instructions
Preparation

Set barbell on power rack upper chest height with calf block under barbell. Position back of shoulders under barbell with both hands to sides. Position toes and balls of feet on calf block with arches and heels extending off. Lean barbell against rack and raise from supports by extending knees and hips. Support barbell against verticals with both hands to sides.
Execution

Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat.

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Posted: Tuesday August 23rd, 2005 11:11

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^{Your welcome BP!}

^{Thanks for the info on the calf thing.....it's been an annoyance of mine since I was a teenager.....Iv'e printed it all out!}

^{But.....come on bro....you missed some stuff! The stomach, thighs....}

^{PMSL! Nah I don't have that "budda belly" it's more Ciara like....but when sitting it dosent retain it's firmness...so that's what I want to work on.....and I definatley don't want to loose weight....is it possible to work out and not loose weight??}

^{Your a star!}

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Posted: Tuesday August 23rd, 2005 11:21

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Your right..........I just realised some of the post is missing.

anyway here we go

so you want strong legs that will grip and hold your man in the desired position?...give this a try

staying with free weights again......by the way you can do this at home!!

Barbell lunges

Lunges are an excellent exercise to stretch and develop the Quadriceps, the Hamstrings and the Glutes as well as the muscles of the hips.

How to do:
1. Stand upright with your feet shoulder width apart. Place a
barbell across your shoulders.

2. Take a 2-3 foot step forward. Once the stepping foot is
planted, the upper body and the front knee should not move
forward during the lowering and raising of the body.

3. Keeping the upper body vertical, dip your lower body straight
down until back knee comes close to the ground.

4. Hold the tension in the front of your leg, then raise your body
straight up and return to starting position.

5. You may do repeated repetitions on a single leg before
switching or alternate legs.

stomach

situps

Bending the knees during sit-ups helps neutralize the action of the hip flexors and makes the abdominal muscles work more. Even so, the abdominal group tends to be involved only in the initial phase of the sit-up, after which the hip flexors take over. In addition, doing sit-ups rapidly and with momentum, knees bent or not, does not work the abdominal group very much. That's why raising slowly only part way works the abdominal muscles best.

Sit-ups also can be hazardous to your lower back, especially when using the straight-leg variety, which arches the back and may create overextension and strain. Twisting (right elbow to left knee and vice versa) at the top of the sit-up movement is not only useless, it places tremendous rotational stress on the lower back that can lead to injury.

When doing sit-ups, never push through back pain. Stop immediately at even the slightest twinge in the lower back.

Checklist

Lying on back with knees bent
Feet flat on the floor close to the buttocks
Weight plate on chest and held by hands
No jerking or twisting movements
Athlete to exhale on the way upward
Commence curl with the shoulders then the upper back and finally the lower back
Bring torso up and beyond the 60 degrees position
Hold momentarily
Lower the torso to the ground
Athlete inhales while returning to the start position
Relax but keep abdominals tight and shoulders curled in
Head and shoulders should not touch the ground once the set has started
Repeat sit up

Also instrad of situps you can also lie flat and raise your body about 45o hold for 3 seconds and then relax.......repeat this 10-12 times

also situps should be done in 3x3 sets 1 flat 1 to the left 1 to the right.

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Posted: Tuesday August 23rd, 2005 11:24

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yes its possible to work out and not loose wieght.you simply loose the body and replace it with good lean muscle

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Turbo
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Posted: Tuesday August 23rd, 2005 11:29

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Black_power wrote:
so you want strong legs that will grip and hold your man in the desired position?...give this a try

Lol.....Thanks......

Seriously......thanks for all the info....much appreciated

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Posted: Tuesday August 23rd, 2005 11:37

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but seriously.......getting fit is no joke man.

you gotta take it serious cos were living in a bad enviroment in england anyway

Crappy food...takeaways.the whole pud/bar culture so you gotta help yourself out when you can

I mean even I ( as buff and attractive as I am) has got wayyy more room for improvemt..gotta cut down drinking...and fast food but Id hate to think wht I would look like If I didnt exercise and carried on eating the crap that I currently get away with.

so give it a try but realise its along process so dont expect so see a change overnight

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Posted: Tuesday August 23rd, 2005 11:43

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@ BP

I know....Im only 25....but I feel tired all the time....that can't be good....I know Im VERY unhealthy....get tired just going up the stairs.....not good!

I want my babies to have a fit healthy Mummy....so they can aspire to be the same.....you know what I mean?

Oooh....I have a few more questions....are work out vids any good and are there any you can recommend and are free weights those little hand held ones....the small tings?

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Posted: Tuesday August 23rd, 2005 11:51

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free weights...

dumbells and a barbell you would be suprised at how many things you can do with them,

you can get rubber "ladies" weights but I reccomend you fo for the interchangable onse that you can alter as you progress

as for exercise videos Im into (and also qualified to teach) the body combat variety so things like tae bo give you a better workout then the basic kind

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Posted: Tuesday August 23rd, 2005 11:57

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Thank you so much! blkbow

Looks like Iv'e got some shopping to do............any excuse eh?!!

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Posted: Friday September 16th, 2005 06:54

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http://cgi.ebay.co.uk/Muscle-Dynamics-Proven-Bodybuilding-Techniques_W0QQitemZ8333719816QQcategoryZ11115QQssPageNameZWDVWQQrdZ1QQcmdZViewItem

This is a link to someone shifting Muscle Dynamics @ black power

For those who want to stay fit WITHOUT weights it is brilliant as this book( along with a couple of chairs) is all you will need

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Posted: Monday September 19th, 2005 10:30

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Great thread Black_Power

. I'm taking notes because I want to tone up my thighs, arms, stomach and chest after baby's born. I know I have to leave the stomach for a while until the plates come back together again and the chest will have to wait until the breast feeding.

When toning the arms and legs though, what kind of timescale will results start to be noticeable? One problem I have is getting impatient when no changes seem to be apparent.

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Posted: Monday September 19th, 2005 15:37

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@maat
i always though u was a dude

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Posted: Tuesday September 20th, 2005 11:45

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Lucas... wrote: @maat
i always though u was a dude
------------------------------------------------------------

hmmmm what gave you that impression bro

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