Just thought this section could use a general hints and tips section..... some are obvious, some may not be.

I encourage you all to expand on this list.

Water is your friend; take a bottle with you to work/when shopping so you dont go buying coke and coffee all the time.

Fruit and veg should take up a fair amount of your plate, and should not be treated as a side to the meat, but rather an equally important part of the meal.

If you get the bus, get off a few stops early. The little extra distance, over time, will make a bit of a difference.

If you do go out drinking, have a glass of water after every drink. It helps to flush the alcohol out faster and should help prevent a beer gut. also helps with hangovers

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thats all i can think of right now...

Food related - avoid excess salt like the plague, nothing (well almost nothing) is more depressing than working your ass off all month and find you have retained kilos of excess water, especially if you don't know that this is the case, it can be enough to make someone give up their fitness and healthy eating kick when it's so easily solved.

Exercise related - Always exercise well within yourself, lift weights with good form, run at a challenging but comfortable pace. If you bust yourself trying something that is too heavy or difficult for yourself you may feel good in the short term that you added 10kg to your bench, but with poor form it will do zero in the long term and will likely lead to injuries that will keep you out of the gym/off the field.

Exercise related- Only have one to two mouthfuls of water when you are working out and are in need of water from the fountain. I have learned this the hard way by drinking ridiculous amounts of water to feel better when in fact it bloats you and makes you feel quite ill.

Shit where to begin...

Set yourself a goal before you even designing a workout plan (keep them realistic otherwise you will become demotivated really quickly).

Keep a training log so you can track your progress.

Keep a food log " ".

Warmup. pretty obvious.

Concentrate on what you're doing. Don't (or try not to) let yourself get distracted. Your working out for a reason, Being distracted will hamper your performance (stop standing around having a chat/perving on the chicks, leave that for after).

Fix your diet, it goes hand in hand with exercise (and for those of you who feel it's important, 6 packs are made in the kitchen)

If you have trouble with eating/dieting, plan your meals a week in advance and do all the shopping in one hit.

Stay away from the machines, or keep them for supplemental exercises, free weights is where it's at.

Compound exercises give the best results.

Learn the correct technique before doing any exercise, ask if you have to. Otherwise you will look like a dick and also possibly hurt yourself down the track.

Don't wear a lifting belt/brace whatever when doing squats/ deadlifts e.t.c, except maybe for 1RM's. You don't wear a belt during normal activities and your core won't benefit.

Get some decent sleep.

Cut down on alcohol, it's not neccessary for the body, neither are cigarettes for that matter.

Mix it up. Once your body adapts, your gains will start to become limited. It doesn't have to be a drastic change. Just enough to put your body out of it's comfort zone.

Hills are a great way to increase the intensity of a cardio workout.

I tried not to get too detailed, otherwise this would be a lengthy post
more to come, I can see this thread becoming epic.

dont drink alcohol fullstop

I've found having someone else count your reps is always good when doing a progressive overload weight as it lets you concentrate 100% on your form and the exercise itself.

Always train with a friend, no matter if you're doing any form of martial arts, cardio, weight lifting, etc.

Never go into a workout being angry - if you do you're conditioning your body to need anger to perform at it's peak, along with relating anger to physical exertion (rather surprising how common this one is, the whole punching a boxing bag when you're angry stereotype is one of the worst things for you).

Avoid as much processed food as you can.

Actually yeah that is a pretty good tip, can't believe I missed that one.

A few other good ones here, aswell.

Never say Never because you can do it and throw out negative thoughts and be positive at all times.


good info boost members...10 out of 10

I find when doing heavy sets by myself instead of counting up to 8,10,12 ect I count down from the last rep.

Its all in the mind..think about it. Say if your doing sets of 8 and are at number 5, your thinking the next rep is a higher number which seems so far and so much more difficult then it is and the number 8 is so far away. Counting downwards from e.g 8 down to 0 you'd be on your 5th rep which is actually number 3 in counting backwards, being so close to number 1 or 0 makes it feel like its a lot more achievable and will push you to get them out. You may not be thinking about the number count but subconsciously it had a lot to do with achieving or not.

It actually works too. I use this technique all the time.

Water.

Drink water like its going out of fashion, just not before/during a workout!

not too much at once though.... as previously mentioned, it can and does make you bloated and can hinder your performance

Something different to try for you then, don't set yourself an exact rep count for a set. Psychololgically you are possibly only doing as many as you are telling yourself to do. 10 is not a magic number, no number is. Going to the point of your failure whilst still using strict form and focusing on squeezing the muscles is far more important than reaching any rep goal. Some days you will walk into the gym feeling good but find you just can't quite lift as much as you thought you could. Other days you will go in feeling less than average and be surprised at your strength. You can't set records every day, just stay focused and do your best.

Having said that, I read many years ago about why sometimes on the days you feel tired going into the gym, you surprise yourself and you are actually quite strong. It has to do with the fact that you are more feeling more relaxed if you are tired. I know from my past that this can be the case, but not always. I think we have all had those workouts where the strength just isn't there and you are just going through the motions. The important part is to keep going, do what you can do that day, don't let it head fuck you, you had an off day. Go home, eat well, rest, and come back the next time.

One really great tip is to learn how to isolate the muscle groups that you are hoping to build in an exercise, and learn to squeeze them. This is a technique that you will get better with over time, and will notice the difference it will make to your workouts. It's easier to do with the smaller muscles, isolating say your biceps is simple, but get in the practice of tensing the muscle constantly throughout the contraction. Work this theory up to the point where you can contract all the muscle groups in your back, and you will be set. A good way to learn this is to learn how to do body building posing, if shown correctly. You will be amazed at just how hard posing correctly is to do, and howphysically exhausting it can be. But it will be beneficial to your workouts.

Another tip that I have found, as a general rule, don't go overloading your muscles by going past your failure every set. You could actually be diminishing the quality of the rest of your workout by putting your muscles under too much stress too early. It's a really common form of over-training. If you wish to overload, maybe try just the last set of each exercise. This will help conserve much needed energy for the rest of your workout.

Keep your lifting weight increases small. Many small ones over a period of time = larger increases overall. You won't be lifting like Ronnie overnight lol.

Probably has been covered, but i'll list some common mistakes I see.

1. Variation: Don't forget to change up your routine every few months.
2. Set goals: It's important to clearly set out what you want to achieve before starting.
3. Sets/Reps: There is no rule of thumb in terms of number of reps/sets you should do per exercise. The best way is to listen to your body. Try out various combinations of sets/reps (for at least a few months each) and go with the one that your body best responds to.
4. Rest: This can be almost as important as working out (specifically for bodybuilding).
5. Use your gym: I find the best results if I combine freeweights with machine weights.
6. Compound exercises: These should be the foundation of all your routines.
7. Super sets: When done properly can give great results
8. Legs: Don't just work your upper body. I made this mistake when younger. Ever since i started doing squats all my weights have sky-rocketed.

I know what you mean about the numbers, I always do it when doing wide grip pullups, instead of stopping at 12 at times I feel like I can still do more so I might push out till 16 or so until I really start feeling it. And for the tensing posing you gotta be sure to focus on both sides of the body, for example I can get my abs hardcore tensed while bringing out my right serattus anterior muscle but I've been doing only the right side for poses for a while and have noticed how much harder it is to isolate the left serattus anterior whilst tensing the abs on that side.

oh yeah for OT: If you go into a workout pissed off and angry don't bother with it, you'd think it would help but many times you can injure yourself and aren't focusing. Let yourself cool off/calm down and come either the next day or when you feel better..I find there's nothing worse then going into a gym being negative

Hint for us all or some one close


Weight Lifting May Help to Avert Lymph Problem

After a woman has surgery for breast cancer, she is typically given a long list of don’ts. Don’t lift anything heavier than 15 pounds, including your child. Don’t carry a heavy purse or grocery bags. Don’t scrub, push, pull or hammer.
Skip to next paragraph
Well



The goal is to prevent lymphedema, a painful and unsightly swelling of an arm or leg that can occur near the site where lymph nodes have been removed or damaged by radiation. But new research suggests that much of that advice may be too restrictive. To prevent lymphedema after breast cancer, the best strategy may be more exercise, not less.

Last week, The New England Journal of Medicine reported on a study of 141 breast cancer patients who had lymphedema. Half adhered to the traditional restrictions, while the other half embarked on a slow, progressive program of weight lifting. To the researchers’ surprise, the weight lifters actually had significantly fewer flare-ups than the women who restricted their activity.

“Lymphedema is a very feared complication, and many women have made major alterations to their lifestyle in an effort to avoid it,” said Dr. Monica Morrow, chief of breast surgery at Memorial Sloan-Kettering Cancer Center in Manhattan.

“This is a very welcome study that very clearly shows controlled weight lifting does not make it worse and, in fact, improves symptoms. That should be a reason to re-evaluate a whole lot of things we tell people about lymphedema.”

The findings don’t mean that patients should disregard everything their doctors tell them about lymphedema, which can also occur with other cancers. Once lymph nodes have been damaged or removed, the lymphatic system is less able to cope with trauma or infection, and the painful swelling, tightness and heaviness of lymphedema can result. While physical therapy can ease the symptoms, some patients never fully recover.

Doctors say some of the standard guidelines are reasonable. Intravenous lines, for example, pose a risk of infection, and they should not be used on an arm affected by lymphedema. But other restrictions, like not carrying children or using a blood pressure cuff on the affected arm, may be too extreme.

An editorial accompanying the weight-lifting study in The New England Journal notes that the current “policy of avoidance” should be replaced by recommendations for rehabilitation, particularly because many women have to ignore the restrictions anyway — they are caring for young children, or their jobs require manual labor.

“Rather than saying, ‘Don’t ever lift more than 15 pounds, don’t carry a suitcase,’ instead we should empower women,” said Wendy Demark-Wahnefried, a professor of behavioral science at the University of Texas M. D. Anderson Cancer Center, who wrote the editorial. “Give them the rehab and the exercise training they need after their treatment.”

Kathryn H. Schmitz, an associate professor at the University of Pennsylvania School of Medicine and the study’s lead author, notes that in the past, patients were wrongly advised to avoid activity after a heart attack or a back injury.

“It’s the same principle as back rehab and cardiac rehab,” she said. “You’re slowly and progressively increasing the stress that your system can handle. We’re applying that to lymphedema.”

Corrie Roberts of Philadelphia developed lymphedema in her left arm in June 2004, about 18 months after a mastectomy. She had taken the usual precautions, but during back surgery the anesthesiologist mistakenly used her left arm to insert the intravenous line.

After taking part in the weight-lifting study, she said the swelling and discomfort were finally under control. She uses an exercise room in her apartment building and lifts weights three to five days a week.

“It sure was an improvement,” said Ms. Roberts, 75. “As long as I keep the weight lifting up, I don’t have swelling in my arm.”

Dr. Schmitz is conducting a separate study to determine whether weight lifting can prevent symptoms in women who have never had lymphedema. Another study will focus on exercise programs for people with lower-limb lymphedema.

Experts warn that women should not embark on an exercise program on their own, but should ask their doctor about finding a rehabilitation center or exercise program for patients at risk for lymphedema. The women in the study began with very light weights and were regularly monitored for swelling or pain. Dr. Schmitz noted that not every woman is a candidate, and that a few women in the study developed swelling almost immediately after exerting the arm.

Centers that offer the weight-lifting program used in the New England Journal study can be found at www.uphs.upenn.edu/news. Patients can look for a personal trainer who has a cancer exercise certification from the American College of Sports Medicine. In addition, many Y’s now have exercise programs for cancer patients through a partnership with the Lance Armstrong Foundation.

Women can also order the DVD “Strength and Courage: Exercises for Breast Cancer Survivors,” which was developed by Dr. Sharon Cowden, a Pittsburgh pediatrician and golfer who had breast cancer, and Janette Poppenberg, a health fitness specialist certified by the American College of Sports Medicine.

Great idea for a thread!

These have probably been covered but...

- Have powerful quotes that motivate and drive you. Having your desktop with Ronnie or some other massive bodybuilder with a quote behind it is great motivation. One of the many I've used. "Pain is weakness leaving the body."

- Always be proud of your body even though it's not quite there yet.

- Try to get a gym buddy that will push and motivate you.

- Diet is crucial, for all the guys who say you only need to lift to get huge they're kidding themselves (unless mum feeds em like a machine but they don't actually know it). Every meal is important esp, breakfast, before workout food, after workout and before bed. You would probably have another two smaller meals inside them four as well.

- Drink water, have a bottle around you at all times.

thanks nosaj89

cheers

hey warrgtho71, not trying to be picky but try keep it to simple hints in this thread. try to avoid big copy-pastes like that.

the idea i had in making this thread was mainly for quick simple hints and tips. a little explanation is fine but nothing too detailed

general tip that most people have forgot,

leave your ego at the door

This





Maybe we need to start a Boosters only gym?

trust me, I wouldnt even go to a public gym if I had enough money and space at our house for a power rack and weights etc. I'm starting to get sick of it aye

How good would it be to buy your own miniature wharehouse and deck it out, just for you and your mates.

that's probably how alot of those "hardcore" gyms started

I could only imagine the ego's in Gold's Gym

Something that probably won't pop into most peoples minds - train with a female.
It has been scientifically shown that men will do more reps and complain less about pain/exhaustion when there's a female interacting with them (true story Hansel). Good old alpha male syndrome

I thought it would be a hinderance with blood flowing away from the working muscles to other parts

one of the biggest things i could say is if lifting a heavy weight(such as bench) take 6 or 7 real deep breathes before you start to oxygenate your blood, and then make sure you keep breathing throughout the exercise, i usually breathe in in the least strenuous part of the exercise and out on the most strenuous, helps so much for me.

I trained with a 20 year old girl a year and a half back. Was easily the heaviest weights I had ever lifted. Was doing db press sets at 42.5kg each hand and incline bench for sets of 110 kg while weighing in at less than 70kg.

some excellent advice in here guys..

ill 2nd a few posts already made

1)always have water around you..

2)always remember to breathe during exercise - exhale on the hardest part of the exercise.. eg. BENCH - breathe in on way down, breathe out while pushing up..

3)form and technique is more important then weight..

4)If you dont know, dont be afraid to ask..

That's some good lifting mate, what are your current lifts? Got any videos of you moving these weights?