How to start working out

[coldmeat]

I searched the forum and didn't see anything like this.

For a while I've wanted to start working out and getting into shape, but since I have no idea on what to do or where to start, I kept putting it off.

Then I moved to university, and I've gained 15/20 pounds and I'm really starting to notice the weight gain and how out of shape I am. I'm about 6'1, 200lbs. I've never worked out before because I've never really had a reason to.

Do you guys have any links or anything I should read on how to get started? Or can you tell me what you did, or any tips?

crt1530 posted this link in another thread and I've read through a little and plan on reading the rest. My only concern is he only suggest 3 exercises per day, is that what I should be doing, because it seems to me like that would not give me a total body workout, but then again I know next to nothing.

So you can see why I need your help.

I can use my university gym for $30 a semester, so I plan on starting in January.

PS. Do any of you skip? I don't like running and I've heard that skipping can be better.

 

[S Freud]

You need to come up with a plan for yourself. Do you want to lose the fat and be cut or do you want to gain muscle mass right now and then cut down later. 6'1 200lbs doesn't sound bad, you should take a look at the BMI. Also, what are you fitness goals? Do you want to be strong or be able to run long distance? The wannabebig forums have a lot of info to offer, thats where I got started. You need to know that diet plays just a much of a role as your lifting routine does.

Good luck.

 

[HN]

Originally posted by: coldmeat
crt1530 posted this link in another thread and I've read through a little and plan on reading the rest. My only concern is he only suggest 3 exercises per day, is that what I should be doing, because it seems to me like that would not give me a total body workout, but then again I know next to nothing.

are you talking about this part:
-------
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay Rows
---------

If you can make it through each one of those with decent weight, then trust us, you will be getting a total body workout.

Don't go in thinking you'll move massive weight, scale it and increase with a smooth progression.

Originally posted by: coldmeat
PS. Do any of you skip? I don't like running and I've heard that skipping can be better.

uh...

wait..

what?! my apologies, i did had to snicker at that a little bit because i'm imagining someone skipping 4 laps around the track.

 

[coldmeat]

Originally posted by: S Freud
You need to come up with a plan for yourself. Do you want to lose the fat and be cut or do you want to gain muscle mass right now and then cut down later. 6'1 200lbs doesn't sound bad, you should take a look at the BMI. Also, what are you fitness goals? Do you want to be strong or be able to run long distance? The wannabebig forums have a lot of info to offer, thats where I got started. You need to know that diet plays just a much of a role as your lifting routine does.

Good luck.

Thanks for the quick reply.

I checked out my BMI and I'm apparently overweight, which wasn't really a surprise. Being cut isn't as important as gaining muscle mass. Also, running long distances is definitely not too important, but I don't want to be out of breathe after running 100 meters.

I'm also checking out the wannabebig forums, and they look good. I'll read more there later.

 

[coldmeat]

Originally posted by: HN

Originally posted by: coldmeat
crt1530 posted this link in another thread and I've read through a little and plan on reading the rest. My only concern is he only suggest 3 exercises per day, is that what I should be doing, because it seems to me like that would not give me a total body workout, but then again I know next to nothing.

are you talking about this part:
-------
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay Rows
---------

If you can make it through each one of those with decent weight, then trust us, you will be getting a total body workout.

Don't go in thinking you'll move massive weight, scale it and increase with a smooth progression.

Originally posted by: coldmeat
PS. Do any of you skip? I don't like running and I've heard that skipping can be better.

uh...

wait..

what?! my apologies, i did had to snicker at that a little bit because i'm imagining someone skipping 4 laps around the track.

lol I meant with a rope.

 

[thespeakerbox]

Dont skip. Please, just dont. use an elliptical if you have to. You should do a search on google for Ripptoe and start with that. It will get you into the habit of using proper form with compound lifts. You'll develop a solid base and then can move onto isolation exercises. Try to incorporate some type of cardio after you lift.

 

[onlyCOpunk]

If you've never worked out before and want to start, then I would suggest a session or a couple sessions with a personal trainer. You go to University so there should be a University gym and possibly a personal trainer there.

It's one thing to read about exercising and trying to emulate it, it's a whole different story when you have someone there instructing you and teaching you about your body. As it's much better to be taught how to do it right the first time then to start on your own and be doing it wrong for the rest of your life. I don't know how many times I've seen younger guys at the gym lifting weights who have clearly had no proper instruction on how to do it.

But for the basics 30 minutes of cardio a day, or at least 3 times a week, at your targeted heart rate is the best way to get started.

 

[skace]

I started small and I'd suggest the same to anyone else.

- Started with jogging
- Added days where I'd do pushups and situps.
- Added air squats, air lunges.
- Should have added chinups but never did.
- Eventually buy some light weights and start incorporating other exercises.
- Once you've got multiple exercises for each muscle group and you are able to execute them with proper form, perhaps then move to a gym for some larger exercises.

 

[paulxcook]

I was going to suggest the Ripptoe workout. Squats work out I think around 60% of the muscles in your body. Legs and back are involved, as well as others. Deadlifts also utilize a ton of your body's muscles. Bench press works your chest and triceps. Not included in the list of exercises are the warmup sets you're supposed to do.

If you feel you're missing out you might consider adding in an exercise or two here or there, but lots of people have had some real positive results with it, especially considering it's geared toward beginners.

A favorite book of mine that does a good job of illustrating what exercises work what body parts is the book Strength Training Anatomy by Frederic Delavier. You might check that out. http://www.amazon.com/Strength...684/ref=pd_sim_b_img_6

Also, use BMI, but don't take it too seriously. Anyone with even a little bit of muscle is going to be "overweight" or "obese" when they really aren't. It's pretty unrealistic. According to it I am obese, but if you were to look at me you wouldn't think so. A bit overweight, sure, but not anywhere near obese.

 

[JAG87]

do one body part each day of the week.

mon chest
tue bi and tri
wed back
thur legs
fri shoulders and traps

and use light weights, please that is the most important thing. dont turn yourself into jello the first week. use very light weights and work your way up slowly. no rush.

also do 10-15 minutes of cardio and 10-15 minutes of ab workouts every day at the end of your weight session. weights shouldn't last more than 40-45 minutes, you will lose a lot of strength after that.

 

[coldmeat]

Thanks for all the suggestions guys. I think I'm gonna stick to Rippetoe's guide at least for the first part.

 

[Maleficus]

I really hope that works for you man, but it just didn't do it for me, http://www.exrx.net/ would be my suggestion, lots of good reading material. Truthfully I was vastly disappointed with the majority of 'bodybuilding' forums, including bodybuilding.com as well as wannabebig and several others. It's also the reason I voted against this forum even though I think it's a great idea, they usually degenerate into cess pools fairly quickly.

Anyway getting off topic, try Rippetoe & see if it works for you, if not I would really suggest reading through the info on ExRx. Nutrition is key.

 

[FearoftheNight]

coldmeat i've had a lot of experience with rippetoe's program and it's one of the best around imo. if you need more volume add chinup to one day and dips to another. i would also highly recommend his new book "basic barbell training". i taught myself a lot of the movement from his first book and i have the best form of anyone around at my gym. i know it's only 3-4 exerises a day but it builds a very solid foundation and you have to keep in mind that these are all major compound movements so they are 10x more taxing on your body then say isolation type exercises.

 

[HybridSquirrel]

good workout if you dont have weights (like me):

200 pushups
500 crunches/situps
stretch run/walk 2-3 miles

i basically follow the workout guildlines for people in the police academy.

 

[Lavender]

Jag 87 I agree with, only if you start out to heavy with the weights, you may be so sore the next day you don't want to go workout.
Cardio is a must. If you don't run, you need to at least walk 30 minutes most days.
Once you get into a routine it is pretty easy to keep it up, when the weights feel too light, you need to get heavier with the weight.
Don't beat yourself up if you miss a day, just go right back into your routine.
You can laugh if you want to, but, you do need to stretch, it does relieve some of the soreness, a hot shower helps too.
Good luck.