Newbie

Westles · Post by **Westles** » Wed Jan 10, 2007 2:50 pm

Hello All,

I have been a member of local gym for over a year now, but i can honestly say i have been a lazy so and so and havent done much in the way of exercise ( i just socialised in the pool ).

So, since xmas i have been in the gym every day bar the weekends, and today i went on the machine which tells you your height , weight, BMI and Body fat % so heres the stats.

Age 18

Weight - 8 Stone 13lb ( 56.8 kg)
Height 5.8.8" ( 1.75 m)
BMI - 18.5
Body fat is at 24%

It then goes on to tell me that it is poor :/

Can someone please explain what this is?

I want to be able to built muscle to an extent where it can be more defined, obviously because i am of a small build at the moment abs etc do show well. However i would like larger arms and shoulder blade muscles etc.

Any comments would be greatly apreciated.

Many thanks for your time

jd12 · Post by **jd12** » Wed Jan 10, 2007 5:51 pm

i dont know how accurate those machines are but with 24% bf i am not really sure how you can see your abs (not trying to put you down or anything) since to be able to see your abs your bf% need to be in the 10% area, but then again i'm not an expert or anything. bf% is 10 and i still don't have a 6pack but arms etc. are pretty defined and large for age. Can't really help you with exercises etc. but there are some great proffesionals on this forum who can help you for sure. Good luck!

swanso5 · Post by **swanso5** » Wed Jan 10, 2007 6:13 pm

jd's right you couldn't have abs at 24%...don't worry about BMI is a better indication I think...head over to www.rich-fit.com, register and look at the "looking for a workout" thread i think it is which is a good beginner i made up for someone over there...i'd give you the same thing basically so it'll save me time as i gotta go to the chiro in a minute...let me know what you think

Boss Man · Post by **Boss Man** » Wed Jan 10, 2007 7:51 pm

No Abs are going to show at 24% bf, you need to be at least about 12%-13% approx.

The machine sounds like a load of hooey. Best bet is to take something like a Pinch test. A lot of gyms can do it, or a Doctor should be able to as well.

Oh yeah, just wondering why you don't just copy and paste, that thread thing over here Swanso, unless it would need a lot of alterations..

Not trying to sound controversial, just think it's better then if other people respond here, so he's not tooing and froing between boards, and one or two others might decide, to add or abstain from extra comments based on your post.

Just trying to see if I can keep things simple all round that's all, unless it complicates things for you

.

swanso5 · Post by **swanso5** » Thu Jan 11, 2007 1:55 am

he can look at it there and and comment here, just saves me time running that one and doing this one...i had a chiro appointment to get to also

Westles · Post by **Westles** » Thu Jan 11, 2007 4:14 am

Lads,

The machine mussed be screwed because abs show well all 6 of them :/. how do you calculate bf?

Boss Man · Post by **Boss Man** » Thu Jan 11, 2007 10:31 am

No worries Swanso it's cool

.

Like I say, you can get bf% calculated wiht th Pinch Test.

Westles · Post by **Westles** » Thu Jan 11, 2007 10:34 am

Swanso i visited your message boards, however i am unable to locate the thread, maybe you can link it or re-post here for me?

Cheers

jd12 · Post by **jd12** » Thu Jan 11, 2007 3:47 pm

Look up body fat calulators or press this link:

http://www.healthcentral.com/cholestero ... 4-143.html

As with all bf% tests (excepts the water one) this may not be spot on and you can expect to have your bf% 2% less/more than what it says.

swanso5 · Post by **swanso5** » Thu Jan 11, 2007 7:53 pm

it wasn't the right thread i gave...here it is:

http://rich-fit.com/Forums/viewtopic.php?t=108

let me know what you think

Westles · Post by **Westles** » Fri Jan 12, 2007 4:03 am

Iv'e booked myself in for a Pinch test this saturday.

Cheers

Westles · Post by **Westles** » Sat Jan 13, 2007 8:13 am

Swanso i hate to be a pain in the mate but that thread is full of useless posts and there i several workout plans there, all of which i do not understand due to there being several.

Can you post the correct plan in this forum for me pal?

Much apreciated.

Cheers

swanso5 · Post by **swanso5** » Sun Jan 14, 2007 8:19 pm

mon
Squats 4 x 6, 90secs rest alternated with Glute Ham Raises 4 x 6, 90secs rest...you'll be lucky to do 6 of these but do what you can even if they're not full range of motion
Wide Grip Cable Row 3 x 12, 60secs rest alternated with Bench Press 3 x 12, 60secs rest
Lat Pulldown 2 x 15, 2mins rest alternate with DB Shoulder Press 2 x 15, 2mins rest

wed
Wide Grip Cable Row 4 x 6, 90secs rest alternated with Bench Press 4 x 6, 90secs rest
Chin / Pull Up/Down 3 x 12, 60secs rest alternated with DB Shoulder Press 3 x 12, 60secs rest
Squats 2 x 15, 2mins rest alternate with Leg Curl 2 x 15, 2mins rest

fri
Chin/Pull Up/Down 4 x 6, 90secs rest alternated with DB Shoulder Press 4 x 6, 90secs rest
Squats 3 x 12, 60secs rest alternated with Leg Curl 3 x 12, 60secs rest
Wide Grip Cable Row 2 x 15, 2mins rest alternate with Push Up 2 x 15, 2mins rest

let me know what you think