I did a quick browse through this forum and found a lot of things that I feel fall into the "Gizmo and Gimmick" category. Sure, used the way they are intended, they are of some value. However, I feel that a gym membership for $20-40 a month is the best option out there.
What I have done over the past couple of years is go from 188# and 16.4% body fat to 173# and under 12% body fat. My strength is way higher (225 bench to 265 bench), and I fatigue a lot slower. (10 Pull-ups with a 45# plate vs. not hitting 10 pull-ups). I am not huge (obviously, at my weight and 5'10.5" height). Nor do I look "special" in a shirt. However, when it comes to all-out performance, I am very happy with what I have done.
I take no supplements beyond caffein if I am feeling like crap. Or protein shakes if I don't have time for a meal because of circumstances.
My method has been a medium carb, high protein, medium fat dietary content with adequate calories. Think 55/25/20 split.
I do 4-5 different excercises, 4 sets of each, and 10-12 reps per set. I focus on one muscle-group per day and primarily use free-weights, especially dumbells. After that, I do 30-45 minutes of cardio on a machine that forces me to support my own body weight (elliptical/stairmaster/treadmill. NO bikes, row-machines, ect.) I prefer the stairmaster.
Muscle groups worked look something like this:
Chest
Back
Biceps
Triceps
Legs
Abs are every other day.
I feel that if people drank more water, stopped eating all that damn fast food and started cooking more, and stopped running out to do everything that MHF and Muscle Magazine and all these other sources who are sponsored by the people selling crap in them, they would get a LOT farther.
I see terms like "gym strength" and "sheer muscle mass" and whatnot thrown around. Muscle is muscle is muscle. Training the RIGHT muscle is the hard part. When you do free-weights, especially dumbells, you build "practical" strength. You strengthen those stabalizers that a Smith Machine doesn't involve. When you work your lower body as much as your upper because you want to be a powerful individual instead of a beach-bum with a hulking upper and screw the lower type mentality, you form a strong foundation for powerful lifts in the real-world. Devestating punches, throws, kicks, and useful strength for doing manly things like hefting office-desks and logs and sometimes not so small children over your head. Don't just sit on the bench machine or pec-dec and develope massive pecs and think you are a lumberjack. Do some clean and jerks. Squats. Incline dumbell press. You will develope explosive, powerful muscle-mass. Also, don't discout the man who got his muscle from a gym instead of the lumber yard. If he did it correctly, he will suprise you with boundless explosive power in lifts/punches/any form of movement and sick endurance.
I don't have a degree, I am not a body builder, I have never pretended either of these (ALthough I did actually train a friend for a full-contact fight in a motel room one time). All I know is I am a guy who was 200# and unknown body fat who dropped to 188 and 16.4%, got measured, and is now 173# and 11.5# according to my local university's bod-pod (which usually err's on the side of making you fatter). My endurance and strength pummel anything I used to possess.
I could post a 2-year before/after picture, but I don't know how this forum views that so I will refrain.
PS. I also became a damn good cook for a college-age guy! Random people will literally come over to eat the stuff I cook.
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