rudeguy's ever evolving "HELP GET ME UNFAT" thread

[Whisper]

Just don't get too caught up on things like not being able to do a squat, but leg presses work fine...moving weight will get you stronger, sometimes we can't do what's optimum.

This is ultimately the way I see things as well. In the end, some kind of activity is better than no activity, and assuming your form is good, you WILL get stronger early on if you lift.

In the end, and in my experience, what's more important than anything else (what exercises you do, how many sets/reps you do, what kind of weight you use, etc.) is consistency. You can have the best, most personally-tailored program in the world, but if you aren't regularly training, then it's guaranteed to produce less-than-optimal results. So on those days when you feel like crud, get in and do something, even if you know ahead of time that you'll be doing less weight or fewer sets (unless you're injured, obviously).

 

[alkemyst]

even with bad form you will get stronger...bad form leads to injury though usually, but yeah you got to look at training as the long road not just a quick jump to the corner store. Maybe one day you walk your distance, the next day you sprint the whole day...some you take a rest.

This week had two interruptions to my scheduled plan so instead of running on Weds. I ran after my chest workout on Thursday. It was harder, but I did it. I missed my Friday workout due to my water heater going out, did it on Saturday with a crowded gym. Took a little longer and was more annoying, but done.

 

[Whisper]

Very true--early on, even with horrible form, you're going to get stronger. As you've said, though, it definitely increases injury risk, and sets you up for developing bad habits.

And the schedule changes you provided are perfect examples of the "consistency is king" mantra. There will definitely be weeks where something comes up and you have to skip a day, or go at a different time. Just be sure that you make up for it somehow (such as by coming in on what would normally be an off day) and you'll be fine.

Also, work in a break every now and again to give your body an extended chance to recover.

 

[Red Dawn]

It's cool, they are simply jealous that I do these things/have done these things I talk about and am just not a n00b at them.

Trust me nobody is jealous of you and it's not that most of your advice is bad as it's the typical advice a lot of us have heard many times before from others, it's the fact that you constantly knock the sound advice of others as to make yourself seem more of an expert than you really are. In reality all it does is make you seem like a douchebag.

I believe a little alteration in your posting style here would go a long ways in making you are positive influence in this forum instead of an annoying one.

 

[alkemyst]

The problem is I often go against the grain because most don't know WTF they are talking about here. Take for example the thread where everyone was promoting buying something at one merchant and returning it to another for more money.

I was the odd one out on that one since I believed it was wrong and the same as stealing. It took a mod to lock the thread finally because they agreed.

Same here. You have people giving out recommendations as if there is only one way to train and totally ignoring the parameters the poster is dealing with often going off on unrelated tangents.

I do believe people are jealous...there'd be no other reason for them to keep trying to disprove things I have claimed to do/have done. I swear some must have a notebook on my postings as they remember more than I do.

I will say this if the OP takes some of my lead and really wants to accept how fucked up the first few weeks to months will be he can do it. It's hard for us old guys to get back into it and be back to square one.

It comes back fast though, trick I found is to document/log your lifts...it's too easy to forget what you should start with, really how many reps you did, etc.

I have added 10-15 lbs to most of my exercises across the board in 3 weeks. My reps have gone up as well. If I didn't log my last workout I'd not know where to start the next and how many reps I did before and mentally prepare myself to beat.

Once I get past 8 weeks I am going to ramp up my progress hopefully. I see the doc on Tuesday and hopefully he gives me the go to continue.

I do what I am doing is working well though, people that see me pretty regularly have commented things like "damn you are bulking up", "do you have a trainer or something"...women are more flirty, etc. It's a great motivator esp when dudes are checking out my arms as they talk to me. I sort of get a feel for how a chick must feel when someone is talking to her tits.

 

[Red Dawn]

 

[rudeguy]

2nd trip to the gym was today. I did speed up the ol treadmill and walked at a brisk pace (I don't know if setting 4 is 4MPH, but that's what I did) for 15 minutes. I realized that I might need to check out the elliptical to cut down on impact on my knee. I'm sure that once I drop some pounds and get some more muscle it will get better.

I mostly just worked my abs and chest today. About 1/2 total before I was out of steam. I really do need to figure out a good lifting routine. I don't want to just go in there and pick random machines that look like fun that day.

Another odd thing...I now sweat when doing housework. Sunday is my normal day to get things caught up around here. Today I am actually sweating. Is not sweating part of being out of shape? I don't think I can remember the last time I broke a sweat.


And alke...quit trying to be right and give some solid input. I asked for your opinion on a weight routine.

 

[alkemyst]

what hurts and what doesn't...that's where you need to start.

Like I said, skullcrushers hurt me so I am going to switch to dips which don't.

What days can you workout and for how long?

I do a 4 day split. Works good for me and I am in and out in under an hour. I run on one day during the week between the split...

 

[rudeguy]

If its under an hour, I can work out 7 days a week.

Sundays and Wednesdays I can do 1, 1 1/2 hours. Other days of the week I would be squeezing it in on lunch or after dinner but before bed.

All that hurts is if I have to have my wrists bent and push or any heavy strain on my left knee. My knee has more issues than Playboy...


I updated the OP. Take a look. Any help is greatly appreciated.

 

[SociallyChallenged]

The elliptical wouldn't be a bad idea, if the treadmill is aggravating your knee. If you wanted to run though, you could work on your running form to reduce impact. You could look up forefoot foot strike and POSE running if you wanted. If not, the elliptical would be a good choice for longevity.

Also, there are a ton of routines that would work for you at this stage. If you wanted to do a bodybuilding routine, Max-OT is a pretty good. You have to keep in mind that it's pretty difficult on the joints though. You've also got Starting Strength and Stronglifts. All of these programs will allow you to progress greatly, especially since you're a beginner. Just don't get sucked into a program that has you doing 4+ lifts for the same muscle group. That's not really productive, it hinders your recovery, and it makes you waste time in the gym.

And yes, not sweating IS a sign of being untrained. The body adapts to the increase in body temp that comes with exercise, resulting in sweating at a lower workload and more quickly. My exercise bio professor used to say, "Cooler, wetter skin. Sooner." It does a great deal for aiding in endurance activities. You gotta make sure you're well hydrated though because the extra sweating will divert blood from the vasculature into the skin for cooling. If you're interested, you could look up cardiovascular drift, which is an interesting phenomenon. Hope that helps.

 

[SociallyChallenged]

Oh, I also wanted to ask - does doing pushups on your fists hurt your wrist? I know some people who can workout on their fists, but not their hands, due to wrist problems. You could use pushups (and then eventually weighted pushups) instead of bench press, if you could do them on your fists.

Keep in mind that you cannot spot-reduce fat. If you want to lose fat from your chest and belly, you've gotta reduce overall body fat %. You can't just do a bunch of chest and ab exercises. Those won't do the trick. A good program and solid diet will work on all aspects of your body. All your goals will be addressed through a good, complete program. Thought I should mention that.

 

[SociallyChallenged]

I do believe people are jealous...there'd be no other reason for them to keep trying to disprove things I have claimed to do/have done. I swear some must have a notebook on my postings as they remember more than I do.

Internet jealousy? The reason we make counter points to many of your comments is because you're spouting off incorrect information. We correct you to prevent impressionable, fitness noobs from making mistakes and hurting themselves. For example, your take on supplements is completely inappropriate for a beginner. You suggest them for everybody. They're not MEANT for everybody. If somebody took your advice to a tee, they'd be out money, have issues with their kidneys (especially if they had a preexisting condition), and wouldn't get any more gains than if they were on a lifting program and had a good diet. We are constantly running damage control on what you think you know. It's not jealousy. It is reparation of blindly ignorant statements.

 

[MotF Bane]

Internet jealousy? The reason we make counter points to many of your comments is because you're spouting off incorrect information. We correct you to prevent impressionable, fitness noobs from making mistakes and hurting themselves. For example, your take on supplements is completely inappropriate for a beginner. You suggest them for everybody. They're not MEANT for everybody. If somebody took your advice to a tee, they'd be out money, have issues with their kidneys (especially if they had a preexisting condition), and wouldn't get any more gains than if they were on a lifting program and had a good diet. We are constantly running damage control on what you think you know. It's not jealousy. It is reparation of blindly ignorant statements.

Suggestion: User CP > Edit Ignore List > alkemyst. :awe:

 

[SociallyChallenged]

Suggestion: User CP > Edit Ignore List > alkemyst. :awe:

It's better to truly inform and correct than to save myself. I'm a health and fitness martyr

 

[rudeguy]

The elliptical wouldn't be a bad idea, if the treadmill is aggravating your knee. If you wanted to run though, you could work on your running form to reduce impact. You could look up forefoot foot strike and POSE running if you wanted. If not, the elliptical would be a good choice for longevity.

Also, there are a ton of routines that would work for you at this stage. If you wanted to do a bodybuilding routine, Max-OT is a pretty good. You have to keep in mind that it's pretty difficult on the joints though. You've also got Starting Strength and Stronglifts. All of these programs will allow you to progress greatly, especially since you're a beginner. Just don't get sucked into a program that has you doing 4+ lifts for the same muscle group. That's not really productive, it hinders your recovery, and it makes you waste time in the gym.

And yes, not sweating IS a sign of being untrained. The body adapts to the increase in body temp that comes with exercise, resulting in sweating at a lower workload and more quickly. My exercise bio professor used to say, "Cooler, wetter skin. Sooner." It does a great deal for aiding in endurance activities. You gotta make sure you're well hydrated though because the extra sweating will divert blood from the vasculature into the skin for cooling. If you're interested, you could look up cardiovascular drift, which is an interesting phenomenon. Hope that helps.

MAX OT looks like something I would like to get into. I am trying to find some wrist braces that would allow me to lift. I found some that look good, I just can't find them in stock anywhere. I might have to spring for a knee brace too. But then again I don't want to look like Robocop.

 

[alkemyst]

Internet jealousy? The reason we make counter points to many of your comments is because you're spouting off incorrect information. We correct you to prevent impressionable, fitness noobs from making mistakes and hurting themselves. For example, your take on supplements is completely inappropriate for a beginner. You suggest them for everybody. They're not MEANT for everybody. If somebody took your advice to a tee, they'd be out money, have issues with their kidneys (especially if they had a preexisting condition), and wouldn't get any more gains than if they were on a lifting program and had a good diet. We are constantly running damage control on what you think you know. It's not jealousy. It is reparation of blindly ignorant statements.

Where did I say that?

You are anti-supplement, that's all...do me a favor stick with books now and in a few years play doctor.

To the OP, I'd do a 3 day a week plan right now and try to get cardio in on two of those other days. Take two days off back to back as well.

I like glutamine for recovery. I take Cosamin DS for my elbow, don't worry about taking a few alleve (Sodium Naproxin) to keep inflamation down.

Sucks being hurt.

Personally I'd do something like this:
http://www.bodybuilding.com/fun/wotw21.htm

I'd take both Saturday and Sunday as total off days at first. You may want to swap leg presses for squats due to your knee. You can set alot of leg press machines to limit the range of motion too...keep yourself out of the painful areas.

3 day splits are great to give good recovery and not overtrain.

Back in the day my workouts were 2 hours long. Now I have realized 45-60mins is about the max I need.

Sleep is important in this.

Check it out and see if that feels like a good match for you.

 

[SociallyChallenged]

MAX OT looks like something I would like to get into. I am trying to find some wrist braces that would allow me to lift. I found some that look good, I just can't find them in stock anywhere. I might have to spring for a knee brace too. But then again I don't want to look like Robocop.

Some wrist braces would definitely help. Keep lookin'. If even the elliptical bothers your knee, you might want to do some active physical therapy on it. If you strengthen the muscles, ligaments, and tendons around the knee, it helps relieve a lot of pressure on the joint. That might be a better idea than using equipment (i.e. a knee brace), which would enable your leg to actually get weaker. It depends on the situation though.

 

[alkemyst]

MAX OT looks like something I would like to get into. I am trying to find some wrist braces that would allow me to lift. I found some that look good, I just can't find them in stock anywhere. I might have to spring for a knee brace too. But then again I don't want to look like Robocop.

Have you tried just old-fashioned tape or wraps on your wrist? I have hurt my wrist a few times and just shaved it and wrapped it in tape so I could be functional. Probably the least bulky option.

For your knee you can find a ton of useful options.

 

[rudeguy]

I have some leg lift type exercises that help with my knee. Basically because of it being messed up, I walk wrong. Back in high school they called me a weeble wobble because of it. The leg lifts help, I just haven't need to do them since I haven't done anything more than walk from my car to my desk for the past year.

I found these braces:
http://www.drugstore.com/products/prod.asp?pid=195228&catid=10279

It looks like I would still have some movement but still get some support. Ace bandages don't do anything for my wrists. I need to prevent my wrists from bending wrong and bandages can't do that.

I'll start the leg lifts again tonite. They can easily be done in bed and right before bed is my favorite time to do them.


Also, supplements aren't something I am interested in. I'm a drunk/addict and don't like to turn to pills. I have my Muscle Milk powder and fiber stuff...that's about the extent of non-edible substances I am willing to use.

 

[alkemyst]

You should be able to tape a wrist straight/immobile. Those braces may be too slippery in the middle...not sure how the palm looks.

Why aren't you seeing a doc first though?

Cosamin DS is not really addicting...it's a proven joint compound backed by many surgeons. I am hoping to avoid surgery and I think I will be able too.

Without supplements you are going to really have to home in on your diet to recover properly and get the stuff you need in. It's hard to do that and lose weight.

Try that 3 day split though and see if any of those exercises hurt. None should require you to bend your wrist at all.

 

[MotF Bane]

It's better to truly inform and correct than to save myself. I'm a health and fitness martyr

I applaud your efforts.

 

[SociallyChallenged]

Frequently, taping your wrists is a great option, especially if you have trouble finding good wrist braces. Here's a basic link on some guidelines for taping wrists (http://www.ehow.com/how_2070494_tape-weak-wrists-sports.html).

To be perfectly honest, supplements aren't necessary for you. As a beginner, you're going to have great gains if you're lifting and dieting right. Make sure you're getting enough protein and keeping your calories in a deficit and you'll lose a significant body fat % over time. I'm not anti-supplement and I supplement several things that are weak in my diet - fish oil, creatine monohydrate, vitamin D, glucosamine (in an attempt to prevent cartilage degeneration), etc. However, I supplement for overall health. I don't try to take products that claim to help with recovery. The best things for recovery are sufficient water and protein intake, sleep, and high levels of vitamins and minerals through diet.

I also respect your knowledge of self. Sometimes it doesn't matter what's in a pill. The fact that you're taking a pill can often set off a psychological cascade. Good on you for actively preventing any unnecessary problems.

 

[rudeguy]

Those braces I linked to got really crappy reviews. I'm going to call my doc tomorrow. I'm sure I mentioned that his specialty is sports medicine (he's the team doc for Calvin College). He'll probably give me some for free because I am finally getting my butt in shape

 

[alkemyst]

Those braces I linked to got really crappy reviews. I'm going to call my doc tomorrow. I'm sure I mentioned that his specialty is sports medicine (he's the team doc for Calvin College). He'll probably give me some for free because I am finally getting my butt in shape

he should be able to give you a decent workout plan then.

 

[SociallyChallenged]

he should be able to give you a decent workout plan then.

He's a doctor, not an exercise physiologist. Doctors are typically good with injuries and pathologies, but less so with writing customized workout plans. Any of the workout plans posted in the thread, including the one you posted, will give the OP great results.