Recommend workout for N00b

[slackerinabox]

I'm a flubby bastard and need to hit the gym but I'm not going to be overly hardcore about this. I'm looking for something realistic and something that won't burn me out. I'm very guilty of being so very dedicated to an intense work out regime - for a week or 2... So, with the bottom in mind, please suggest what I should do:

1. I need to lose 50 pounds according to my height on one of those BMI charts, but would be happy 30 pounds lighter...

2. My diet part of the equation is just cutting calories and sticking to 3 meals and only healthy snacks

3. I'm in no rush

4. I can afford to spend an hour (with showering and changing) a day - is it best, energy level wise, to work out before work or right before going to bed? I admit that the biggest bummer of life as a tubby fellow is being 24 but having the energy level of a 95 year old. My primary concern is not cosmetic - I want to get my energy levels up

5. What's a good balance between cardio and weights? I enjoy cardio and don't know much about weightlifting and can't really afford a trainer (ok, I could barely afford my gym fees to begin with) so any simple routine recommendations would be great!

Again, I'm not looking to lose 50 pounds by my birthday or anything unrealistic like that, I'm just looking for an easy to stick to plan that'll get my ass in gear.

Thanks!

 

[StevenYoo]

i lost 50 pounds in 5-6 months by doing:

1. DDR for 20-30 min every day. i started with the easy stuff (i was new) and worked my way to doing the difficult stuff for 20-30 min every day.

2. stop eating after a certain time (approx 4 hours before bedtime)

3. cut out / moderate fast food, fried food, sweets.

4. eat more fiber / whole grains

5. drink only water, and LOTS of it. if you're not peeing clear and peeing often, you're not drinking enough water.

 

[vshah]

wait....don't you always post crazy YAGTS?

 

[imported_Snagle]

Seems like you are being realistic about this and have the right mindset, im sure you can do it.

Are you getting 8 hours of sleep every night? Days that I'm too tired to workout on are always after nights where i got around 6 hours of sleep.

 

[slackerinabox]

Originally posted by: StevenYoo
i lost 50 pounds in 5-6 months by doing:

1. DDR for 20-30 min every day. i started with the easy stuff (i was new) and worked my way to doing the difficult stuff for 20-30 min every day.

2. stop eating after a certain time (approx 4 hours before bedtime)

3. cut out / moderate fast food, fried food, sweets.

4. eat more fiber / whole grains

5. drink only water, and LOTS of it. if you're not peeing clear and peeing often, you're not drinking enough water.

Firstly, congrats!

1. Rad idea! Do you know if there's a PC version? Did a little searching and can't find one... Looks like I may have to buy a PS2.. HmmMmmM..

2., 3., 4. - plan on doing all of the above but #5 is so difficult - I hate being that guy who uses the bathroom too much at work

Thanks!

 

[StevenYoo]

Originally posted by: freedomsbeat212

Originally posted by: StevenYoo
i lost 50 pounds in 5-6 months by doing:

1. DDR for 20-30 min every day. i started with the easy stuff (i was new) and worked my way to doing the difficult stuff for 20-30 min every day.

2. stop eating after a certain time (approx 4 hours before bedtime)

3. cut out / moderate fast food, fried food, sweets.

4. eat more fiber / whole grains

5. drink only water, and LOTS of it. if you're not peeing clear and peeing often, you're not drinking enough water.

Firstly, congrats!

1. Rad idea! Do you know if there's a PC version? Did a little searching and can't find one... Looks like I may have to buy a PS2.. HmmMmmM..

2., 3., 4. - plan on doing all of the above but #5 is so difficult - I hate being that guy who uses the bathroom too much at work

Thanks!

there IS a freeware DDR for PC. There's one called Dance With Intensity and one called Stepmania or something.

check out www.ddrfreak.com for more info on DDR and all its permutations.

good luck.

if anything, just drink more water and eat more fiber. those will help a lot.

especially the water. trust me on that.

 

[slackerinabox]

Ordered a DDR mat that plugs right into your tv for $18 shipped with 2 day shipping! and I'm drinking a cup of water as we speak Thanks for the suggestion, this will be fun!

P.S. I'm an awful dancer so if this makes me a little smoother on the dance floor then, well, awesome!

 

[DVad3r]

Eat clean, eat often (5-6 times a day) in small portions. Do high rep/intensity workouts. Drink a gallon or more of water a day. Drink green tea, red tea, or any other tea you fancy. If you want to make it killer, do an hour of slow cardio during ur day (walking).

During spring I come close to 250 and I'm 6 foot, I go down to 210 in a little over a month.

 

[axelfox]

a good site

 

[DVad3r]

My primary concern is not cosmetic - I want to get my energy levels up

By doing any sort of exercise in excess of 30 minutes 3 times a week will boost your energy levels to, well, a new level.

 

[Ricemarine]

Originally posted by: freedomsbeat212
Ordered a DDR mat that plugs right into your tv for $18 shipped with 2 day shipping! and I'm drinking a cup of water as we speak Thanks for the suggestion, this will be fun!

P.S. I'm an awful dancer so if this makes me a little smoother on the dance floor then, well, awesome!

Cheap DDR mats = you'll have fun trying not to die in games with em... ...

But yeap. stepmania is the freeware for DDR... on the forums of stepmania online they have links to packs, so .

 

[slackerinabox]

Originally posted by: Ricemarine

Originally posted by: freedomsbeat212
Ordered a DDR mat that plugs right into your tv for $18 shipped with 2 day shipping! and I'm drinking a cup of water as we speak Thanks for the suggestion, this will be fun!

P.S. I'm an awful dancer so if this makes me a little smoother on the dance floor then, well, awesome!

Cheap DDR mats = you'll have fun trying not to die in games with em... ...

But yeap. stepmania is the freeware for DDR... on the forums of stepmania online they have links to packs, so .

Sweet! I bought this mat that has the game built in - like there are AV cables that you hook up straight to your tV. How cool is that? As I perfect my skills I might get a metal mat and Stepmania - thanks for the info

 

[Mickey Eye]

Go to a gym with a personal trainer included in its price. Or find one with a free trial session... get the advice then don't sign up.

 

[StevenYoo]

Originally posted by: Mickey Eye
Go to a gym with a personal trainer included in its price. Or find one with a free trial session... get the advice then don't sign up.

that's not a bad idea!

 

[iroast]

DDR is a great way to work out and have fun at the same time.

 

[JS80]

1) Exercise before you eat (burns higher percentage of fat)
2) Eat less fatty foods, eat salad without fatty dressings (cesar dressing is NOT OK)
3) Eat less overall

 

[FoBoT]

walk
repeat

 

[gigapet]

DDR may get you active which is a start. You need the benefits of weight training though.

Weight traning increases testoterone and increases lean mass. Lean mass burns more cals. Weight training will give you better blood circulation.

If you are having trouble finding time to goto the gym do it at the beginning of your day everyday. just make it part of your routine. Same time same place every day just like your job.

Need to find that extra hour? Easy wake up an hour earlier. This is no problem once you get going cuz you'll be more tired at night.

Working out in the AM gets your blood flowing for the day. you'll find yourself with higher energy and less need of caffeine.

A simple plan.

Day 1 - Back & bicepts
Day 2 - 40 min cardio + abs
Day 3 - Legs & shoulders
Day 4 - 40 min cardio + abs
Day 5 - Chest & tricepts

Do a 10 min warm up on a cardio machine before lifting days.

You will see results in a couple months.

 

[slackerinabox]

Originally posted by: gigapet
DDR may get you active which is a start. You need the benefits of weight training though.

Weight traning increases testoterone and increases lean mass. Lean mass burns more cals. Weight training will give you better blood circulation.

If you are having trouble finding time to goto the gym do it at the beginning of your day everyday. just make it part of your routine. Same time same place every day just like your job.

Need to find that extra hour? Easy wake up an hour earlier. This is no problem once you get going cuz you'll be more tired at night.

Working out in the AM gets your blood flowing for the day. you'll find yourself with higher energy and less need of caffeine.

A simple plan.

Day 1 - Back & bicepts
Day 2 - 40 min cardio + abs
Day 3 - Legs & shoulders
Day 4 - 40 min cardio + abs
Day 5 - Chest & tricepts

Do a 10 min warm up on a cardio machine before lifting days.

You will see results in a couple months.

Doesn't matter what the subject, you got good advice! I'm going to *TRY* to get a training session to set up an exact routine, but this and a website given above will surely help me out. .Thanks!

Big problem - I was unemployed for a while and now my sleep schedule is all screwed up... GOtta get back in that groove , which is rough - waking up an extra hour earlier sounds painful to me but i'll ge tthere.

 

[bhanson]

Originally posted by: freedomsbeat212

Originally posted by: Ricemarine

Originally posted by: freedomsbeat212
Ordered a DDR mat that plugs right into your tv for $18 shipped with 2 day shipping! and I'm drinking a cup of water as we speak Thanks for the suggestion, this will be fun!

P.S. I'm an awful dancer so if this makes me a little smoother on the dance floor then, well, awesome!

Cheap DDR mats = you'll have fun trying not to die in games with em... ...

But yeap. stepmania is the freeware for DDR... on the forums of stepmania online they have links to packs, so .

Sweet! I bought this mat that has the game built in - like there are AV cables that you hook up straight to your tV. How cool is that? As I perfect my skills I might get a metal mat and Stepmania - thanks for the info

Those all-in-one DDR rip offs are cheap POS. I've tried them before, they're not worth the materials they are made out of. I was not able to pass BUTTERFLY (laugh it up DDR players) using one of those mats. (When I tried it my skill level was high enough to pass Max 300 Heavy Doubles)

A regular softmat and a controller adapter for your PC is a much better choice.

It's better to work out in the mornings, you day benefits from that. If you work out at night then you are not leveraging your time.

 

[Koing]

Squat, push ups, dips across chairs and pull ups if you can do them anywhere in your house.

Walk, run, jug and sprint for 30-40minutes.

Just mix it up so your running at different speeds. This is otherwise known as fartleck training. Very good and it will lean you up like no other. It is much harder running at different speeds then maintaining a single speed. You just want to eat at calories and not aim for a fast 5km right?

The DDR is also great stuff.

Morning work out is best if you can manage it.

Just be consistent and you will drop weight.

:thumbsup:

Your not weight isn't important. Forget this 50lbs you need to lose. Just keep on training so you can see some abs and are healthy and have a healthy bf%. 15-16% is pretty healthy for 25yrs+ guys. After you get a few good months of training you wil put on some decent muscle mass so this will offset your 'fat loss'. If your 180lbs and have 15%bf, it doesn't matter if you only dropped 15lbs. If your 180lbs and have 20%+ bf that is a bit too much.

Koing

 

[Xylitol]

Noob

Take in more juice than solid food
Walk an hour a day
Sleep more, eat less

 

[rambow]

Points to remember:

Protien = Good
Carbs = Not necessarly bad, make sure you eat carbs (remember brain functions off them), but stay away from non healthy carbs (like in fatty/sugary foods). Good Carbs = Oats, Wheat
The more you eat = more your body is metabolizing. Eating 4-6 smaller <i>healthier</i> meals a day is not a bad idea.