Recommend a workout regime for a beginner?

[imported_Tomato]

Inspired by Geekbabe.

I used to belong to my company's gym, but quit after I didn't go once in over four months. Lately, I've been feeling even more sluggish that usual... I haven't worked out once in almost half a year, and my daily weekday routine consists of this:

1. Wake up
2. Go to work, sit in a cubicle for 9 hours
3. Go home, watch TV/read, go to sleep (or go out, where I get an hour or two of dancing in)

In short, I'm not dedicated enough to begin a very strict regime right off the bat.

What sort of workout would you recommend to "ease" me into the habit of exercising regularly? I suppose I could start walking for an hour or so after work, but it's getting cold outside and I don't have a workout buddy.

I'm taking vitamins now, and just got a helpful PM that I'll start noticing changes once I start working out. I want to do so for my health more than my weight (want to gain 5 pounds of muscle or so, actually), and look forward to suggestions. Thank you!

EDIT (for clarification): I'd like a regime that I can do at home and/or with normal household things and my own body weight.

 

[Koing]

Walking is good.

Do any of your friends have a pet dog? Or neighbour? Offer to walk the dog or so. if you do not like dogs DON'T DO IT!

Press ups,
Sit ups variations,
Chins,
Squats
Lunges,

Do some curls with some weights or bottle of waters if you don't have any.

Some tuck jumps in the garden if you have one.

Skipping rope is GREAT for your body.

Just do some stuff every other day and you are good to go.

Koing

 

[SackOfAllTrades]

Originally posted by: Koing
Press ups

That's the same as push ups right? We usin a bit o the ole English there, guvna?

 

[geckojohn]

I would recommend situps, pushups, and light running or walking after work.

Maybe you can walk during your lunch hour... it's a good way to break up the day.

Are you thinking about joining a new gym?

 

[GnomeCop]

24 hour fitness, go there late at night... but not too late. Leave before the satan worshippers arrive.

 

[SackOfAllTrades]

Originally posted by: GnomeCop
24 hour fitness, go there late at night... but not too late. Leave before the satan worshippers arrive.

when the Satan Worshippers start arriving, you are safest at the nearest 7-11 if you have 2 liters in hand.

 

[imported_Tomato]

Originally posted by: geckojohn
I would recommend situps, pushups, and light running or walking after work.

Maybe you can walk during your lunch hour... it's a good way to break up the day.

Are you thinking about joining a new gym?

Not at all... my company gym costs $25/month, free (unlimited) classes including yoga, kickboxing, dance, etc. and has all sorts of equipment. A helluva deal and right next door, but I just couldn't motivate myself to go.

Walking during my lunch hour is a good idea. I usually just sit at my desk.

None of my friends have any pets, but if they did, I would love to walk them... I adore dogs.

Nice tips, Koing... I have 1-lb weights at home, but don't want to injure myself curling the wrong way. I love jump roping... maybe I'll go buy one after work today. Haven't done it since elementary school, I think.

 

[Koing]

Originally posted by: SackOfAllTrades

Originally posted by: Koing
Press ups

That's the same as push ups right? We usin a bit o the ole English there, guvna?

Yup the limey's have infected me

Koing

 

[GnomeCop]

Not every 24hr Fitness has a 7-11 nearby, but I'm pretty every 24hr Fitness has satan worshippers.

 

[TheNinja]

Maybe I didn't understand completely. You want a workout regime that involves a gym and gym equipment or you want one that you can do at home and/or with normal household things and your body weight?

 

[imported_Tomato]

Originally posted by: Staley8
Maybe I didn't understand completely. You want a workout regime that involves a gym and gym equipment or you want one that you can do at home and/or with normal household things and your body weight?

Sorry about the confusion, Staley. I'd like a regime that I can do at home and/or with normal household things and my own body weight.

 

[Balt]

Rejoin the gym and get advice from the professionals working there. Otherwise you are likely just wasting effort and risking injury.

Also you seem a bit indecisive about what your goals really are. Try to get an idea of what kind of fitness you are looking for, and the gym's staff should set you up with the kind of workout you need to meet your goals.

Edit: If you are only interested in things you can do around the house, you are pretty much limited to push-ups, sit-ups, and walking/jogging. Those will only take you so far, but they are better than nothing I guess.

 

[TheNinja]

Note that I've always been told there are 3 major things to reaching your fitness goals: Workout, Diet, and Sleep. I'll take a different approach and try to help you out with a diet plan b/c you don't want to workout and waste your time do you? No I didn't think so

Meal # 1 - 200cal, 15g protein
1/2 cup of oatmeal
1/2 normal size protein shake (skim milk/whey)

Meal # 2 - 200cal, 10g protein
1/2 cup cottage cheese
1 apple

Meal # 3 - avg: 400cal, 25g protein
decent lunch (sandwhich, chicken, etc. with veggies)

Meal # 4 - 200cal, 15g protein
1 banana
1/2 protein shake

WORKOUT

Meal # 5 - avg: 450cal, 25g protein
normal dinner (grilled steak, chicken, tuna, etc. with rice, veggies)

Meal # 6 - 100cal, 15g protein
1 protein shake

Totals = 1550 calories, 105g protein
You could proabably take out Meal#2 and end up with 1350 and 95g protein if 1550 is too much for you seeing how you are a pretty small girl, it just depends on your goals and your metabolism.

Anyway that is a starting point of a good "clean diet". If you want hints on working out let me know. IF anyone else has comment on my diet plan feel free to comment

 

[MustangSVT]

i would need a full bodyshot to determine what workouts you would benefit from.

 

[LSUfan]

Get a chinchilla work out mat. You might spend more time on it.

 

[imported_Tomato]

Originally posted by: LSUfan
Get a chinchilla work out mat. You might spend more time on it.

Or I could get a chinchilla and chase it around my apartment.

 

[LSUfan]

Originally posted by: Dezign

Originally posted by: LSUfan
Get a chinchilla work out mat. You might spend more time on it.

Or I could get a chinchilla and chase it around my apartment.

That would work too

 

[kalster]

i think Running is the best /easiest /cheapest way to start

you live in Cali i think, so weather is not an issue for you ( i moved from Cali to IL, no more running at the track for me )

when i lost of lost of weight, last year, (about 50 pounds :Q 220 -> 165 ) i did lots of cardio, i used to run 2-3 miles everyday, on the track, 7 days a week and cross training at the gym


find a track, and try and run, it will be hard at first, but once you get used to the routine, you will really like it, it will increase your stamina a lot, makes ur legs ripped too , if you want to get into weights even in that case , i wud suggest you start with cardio first ,

 

[lupohki]

D D R

 

[Kelemvor]

I'd also vote for trying to go for an hour walk at lunch or something like that. I sometimes go to the mall for lunch at the food court (yeah, real healthy I know...). I eat for about 20 minutes and then walk around the mall for half an hour. Not talking about browsing through stores, walk around the mall like the old people do in the mornings....

Other than that the best way to get going is Aerobic activities to get your blood flowing. You could do any number of tapes and such from Tae Bo type tapes to Pilates, yoga, general aerobics, etc. The main thing is to just keep with it. Once you stop, it's hard to get going again.

 

[Regs]

I would bike or walk for the first week or two, before doing any treadmill or other hi endurance cardio. That would be my only recommendation.

 

[akodi]

run like the wind.

 

[Howard]

Sex.