Anybody here workout? Got any tips for a noob?

[floralheart]

Having said that, I've been a gym rat and done everything from 3 hours a day in the gym, 6 days a week, to riding 20-25 miles a day 5/6 days a week. Whatever that was the extreme.

even so... a regular 15 minute routine for your abs and push ups is good, right out of the bed. You can easily crank out 200 crunches in under 15 minutes, once you build up to it. When I was really young, I did about 250 crunches every morning, but I'm old now...

 

[Ringodoggie]

Some pretty good advice so far. I am 61 and have worked out all my life. I am 5'-8" and about 155 pounds. At 61, I am sure as hell not all muscle but I am fit and... most importantly, I feel fit.

Diet, diet, diet.... really. Especially for man-boobs. LMAO

I hate to eat in the morning as well. And, if I could get away with it, I would be a one-meal-a-day person. That's about the worse thing for you.

So, what I do is eat a chewable (I hate swallowing pills) mult-vitamin and I drink a Boost High Protein shake. On rare occasions I'll cook 1 egg with no bread, butter or anything and eat that with my chocolate shake.

I'll eat my first real meal at 5 or 6 o'clock. By then I am starving and I shovel the food down like a dog and then I feel like shit. LMAO So, naturally, I try to avoid that and eat a little earlier.

Beer and alcohol is a death wish. I drink beer like a fish and it's really really hard to gain muscle with alcohol in the mix. A couple years ago I went into a body-building frenzy and to get where I wanted I had to quit drinking for a couple months.

Alcohol is nature's perfect food. Your body will always process alcohol calories BEFORE it processes any other calories. So, if you sit down to dinner and have a nice steak salad and you slam down a couple beers or an aperitif first... your body will burn those 200 to 300 calories FIRST before it ever touches the calories in the salad.

So, you know what our body does with excess calories, right? Yep, stored them the only way it knows how... in fat.

So, while you thought you were eating a nice diet meal, it all ended up being converted to fat and stored just like potato chips. LMAO All because those 400-600 alcohol calories have to be burned FIRST.

Another thing to avoid for man-boobs is soy. Soy, promotes the production of estrogen. Great for women but not for men. More protein and less soy.

As for working out, you have to make it fun and enjoyable. If you don't you just won't stick with it. I use a combination of the weight machines, free weights and aerobics. Since I am over 60, I use light weights with more repetitions. My dumbbell curls are only 20 pounds each but I do 3 sets of 20 each round and I usually do 3 rounds a day.

I don't flat bench press at all. Too hard on the back. I love the elliptical for aerobic. No running for me. Too old. Knees, ankles and everything else would complain. My arthritis is pretty bad.

Make it fun and monitor your results. Keep a log or workout sheet of everything you do every day. Plenty of apps for smart phones that will do all the exercise and calories counting for you if you have a smart phone. Take before and after pictures. Make it fun. Think of it as a grow journal. LOL

Good luck bud. I will say one thing. This is the most important decision you will ever make in your entire life. In 30 years when you are so fucked up and fat that you can't get out of a chair without help, it will be TOO LATE. There is a point of no return in health.

DO IT NOW! And, stick with it. You WILL thank yourself 30 years from now. Believe me, I KNOW!!! LOL

 

[shithawk420]

Good advice floral heart.the last thing he needs to do is just do db curls.also eating once a day before bedtime is not good.not hating on you bigjohnny.just realizing its time to do something is the first step.I keep putting off working out cuase I'm to deppressed,angry and a bunch of other stuff.I only eat once a day too.if you want we can try to make goals together.I'm not an expert but I'm not exactly a novice either.we can log our progress and stats here if you like.working out sucks at first but eventually gets fun when you record your gains

 

[BigJohnny]

Yeah, looks like diet is my biggest issue lol.

Home equipment is out because I live in a small apartment, so nowhere to put it. Going to the gym is also out at least for now, I'm socially awkward as fuck so I'm not ready for a gym right now.

Under my fat hides a dense layer of muscle, I have moobs but I can make my pecs bounce so if I could just remove the fat it would reveal probably quite a bit of muscle that I didn't know I had.

 

[BigJohnny]

Good advice floral heart.the last thing he needs to do is just do db curls.also eating once a day before bedtime is not good.not hating on you bigjohnny.just realizing its time to do something is the first step.I keep putting off working out cuase I'm to deppressed,angry and a bunch of other stuff.I only eat once a day too.if you want we can try to make goals together.I'm not an expert but I'm not exactly a novice either.we can log our progress and stats here if you like.working out sucks at first but eventually gets fun when you record your gains

That sounds like my situation, I can be quite depressed and angry about things, my life isn't exactly perfect but now is not the time or place to discuss that.

But it's those very things that have kind of led me to this point, I need to do something plain and simple and I've made other changes, now I guess it's time for this one.

 

[ariston]

Regarding losing weight/fat, you just have to understand the thermodynamics law that to lose weight, you must burn more calories than you consume. You have to buy a scale and start counting calories. Whole grains, lean protein sources, vegetables and olive oil etc.

Regarding building muscle/gaining strength, read "The Science and Practice of Strength Training" by Zatsiorsky. Read the chapters which cover the topics you are concerned with. This is because weight training is not as straightforward as nutrition. It's common for people to waste years of training getting practically nothing.

The last part is to make sure you actually get your shit together and follow your plan.

 

[shithawk420]

OH WOW!Exactly Ringodoggie!Beer is what got me.my dad and I would do twenty curls,pull ups,pushuups for every beer we drank and by the end of the night we did at least 200 reps of something and still didn't make gains.beer is deffinitly my biggest bane.great post all around.

 

[BigJohnny]

OH WOW!Exactly Ringodoggie!Beer is what got me.my dad and I would do twenty curls,pull ups,pushuups for every beer we drank and by the end of the night we did at least 200 reps of something and still didn't make gains.beer is deffinitly my biggest bane.great post all around.

Might be a problem for me too, I'm not a beer drinker though, it's rum and cokes twice a week usually until I'm blind drunk and can't walk.

But often times those days I end up not eating anything or eating just one small'ish meal..... unfortunately it's usually something like mcdonalds or A&W

 

[shithawk420]

Rum and coke is my choice of drink too,but if I have the means I'll drink till I pass out everyday.and then you don't want to cook or do anything cuase you feel to shitty to cook and just know you need something in the gut.its a vicious cycle,but at least you don't drink everyday like me.I'm short,160 lbs but can out drink most people.rum and coke twice a week isn't as bad as the McDonalds though.I don't recommend subway cuase I don't think its all that great but if that's all that's available maybe try it out.and I'm real sorry its a little off topic but it is relavent.there's lots of ingredients in food to make you addicted,fat,and depressed.I'm a hypocrite cuase I drink all day,but that's my poison and I'd rather spend my money on booze than fast food.it will both kill you.

 

[Ringodoggie]

Ahhhhhhhhhhhhhhhhhhhhhhhhhhh Rum and Coke!!!!!! LMAO

That's about the WORST drink there is for you. LMAO Wayyyyy too much sugar.

If you drink a lot of pop, you better get used to quitting that too. LMAO

Count your grams of sugar intake in a day, just out of curiosity. I think 30 grams is right for a day. I believe there are about 40 grams in a Rum and Coke. LOL

If you are consuming a ton of sugar, that could be a major contributor.

And, you pussy, quit being a social retard and go to the gym. LMAO I am a total social retard and I make it there. LOL

Also, as for depression, there is NOTHING better. I have had bi-polar disorder for decades and I absolutely refuse to take drugs for it so I suffer ups and downs like nobody's business. LMAO I feel SOOOOOOO good about myself when I am leaving the gym. I feel like there is ONE good thing in this sticking shitty life of mine that is actually GOOD. And, the gym is it. Since I am retired, I go during the day. You will find most gyms are totally (or almost) empty during off hours. Right before work, after work and later on at night are crowd hours. I go about 1PM and I seldom ever see anyone in the giant 200,000 SF gym where I go.

Sometimes, I just don't feel like it. So, I say to myself, "I am just going to pop in and see if there is any sweet pussy to look at. If there is, I'll hang around and look. If not, I'll come home." LOL Well, that has got me to the gym a million times and there is never anything to look at. And, I know that. LOL But, it gets me there and once I'm there, I usually get a pretty good workout.

One more thing. And, I wouldn't recommend this for you since you need to get into a groove but, just lately, after going to the gym for almost 50 years, I went high for the first time.

Wow, I loved it. LOL I get totally blasted before I go almost every time, now. LOL Like I sad, I use light weights. And, I am careful not to do anything stupid. So, the chances of hurting myself because I am stoned, is very low. Last week, I got on a bike and put a scarf around my eyes and put some classical music on my mp3 player and I was in la la land. LMAO I took my scarf off when the music stopped and I had been riding for over 2 hours. Seemed like 2 minutes. LMAO

Like I said, I wouldn't recommend it for most, but I really like it. LOL

Do it, do it, do it.

 

[Doc D]

Lots of good advise in here...

Consistency and setting goals are very important.

Diet is the key, meal prep helps since I'm a lazy cook and would opt for frozen pizzas everyday...

high intensity training instead of cardio.... I personally don't want a runners type body.

Lots of water..

30 grams of protein the first 30mins of waking up (usally a protein shake) to get the furnace burning calories.

Only eat whole wheats... Some folks opt for no carbs but I don't play that game.. Slow, steady and realistic.

Best of luck on your fitness journey.

 

[dddaver]

Eat small meals throughout the day. You want your bod on a maitenance system, not flooded by food all of a sudden.

And drink plenty of water. Drs. used to say 8 cups/day. But when I do that I have to pee constantly, but I only weigh a little more than a buck and a half. So just find what works for you.

I also think lifting weights can provide cardio too. If you are getting your pulse up, whatever cause that is cardio, it just means heart. I don't think it is such an either or, like totally seperate type thing. Like this is weights and this is just cardio exercise.

Lastly, congrats dude. It will take discipline. You WILL want to quit. But the rewards of feeling good health-wise, feeling good about yourself, and feeling better when you get oldder are worth it. And avoiding them damn quacks is mega-cool. Stick to it. Good luck!

Oh, and form is pretty important. Pay attention starting. And remember to breathe.

 

[shithawk420]

I don't understand the stigma of "I don't wanna runners body or I don't wanna do cardio"if you need to lose weight than CUT!than when your ready than you can bulk!Also mentioned earlier don't get fucked up and do heavy weight.almost broke my neck doing too many reps on a bb and just kinda spaced out.

 

[BigJohnny]

Rum and coke is my choice of drink too,but if I have the means I'll drink till I pass out everyday.and then you don't want to cook or do anything cuase you feel to shitty to cook and just know you need something in the gut.its a vicious cycle,but at least you don't drink everyday like me.I'm short,160 lbs but can out drink most people.rum and coke twice a week isn't as bad as the McDonalds though.I don't recommend subway cuase I don't think its all that great but if that's all that's available maybe try it out.and I'm real sorry its a little off topic but it is relavent.there's lots of ingredients in food to make you addicted,fat,and depressed.I'm a hypocrite cuase I drink all day,but that's my poison and I'd rather spend my money on booze than fast food.it will both kill you.

I have some weeks where I'm drinking almost every other day, nearly a full 26'er of rum and a 2L bottle of coke.

My coke intake used to be huge in my younger years though, I could easily drink 24 cans in a day. I've long since stopped drinking that much though, I think that may have led up to me having GERDs now :/

I have been making an effort to not drink as much as though, I'm mostly just bored now, I get drunk at home with my gf and basically just end up listening to music.... it's fun sometimes but it's been getting very boring..... I want to do something fun when I'm drinking, I just have different ideas of fun to most people.

Ahhhhhhhhhhhhhhhhhhhhhhhhhhh Rum and Coke!!!!!! LMAO

That's about the WORST drink there is for you. LMAO Wayyyyy too much sugar.

If you drink a lot of pop, you better get used to quitting that too. LMAO

Count your grams of sugar intake in a day, just out of curiosity. I think 30 grams is right for a day. I believe there are about 40 grams in a Rum and Coke. LOL

If you are consuming a ton of sugar, that could be a major contributor.

And, you pussy, quit being a social retard and go to the gym. LMAO I am a total social retard and I make it there. LOL

Also, as for depression, there is NOTHING better. I have had bi-polar disorder for decades and I absolutely refuse to take drugs for it so I suffer ups and downs like nobody's business. LMAO I feel SOOOOOOO good about myself when I am leaving the gym. I feel like there is ONE good thing in this sticking shitty life of mine that is actually GOOD. And, the gym is it. Since I am retired, I go during the day. You will find most gyms are totally (or almost) empty during off hours. Right before work, after work and later on at night are crowd hours. I go about 1PM and I seldom ever see anyone in the giant 200,000 SF gym where I go.

Sometimes, I just don't feel like it. So, I say to myself, "I am just going to pop in and see if there is any sweet pussy to look at. If there is, I'll hang around and look. If not, I'll come home." LOL Well, that has got me to the gym a million times and there is never anything to look at. And, I know that. LOL But, it gets me there and once I'm there, I usually get a pretty good workout.

One more thing. And, I wouldn't recommend this for you since you need to get into a groove but, just lately, after going to the gym for almost 50 years, I went high for the first time.

Wow, I loved it. LOL I get totally blasted before I go almost every time, now. LOL Like I sad, I use light weights. And, I am careful not to do anything stupid. So, the chances of hurting myself because I am stoned, is very low. Last week, I got on a bike and put a scarf around my eyes and put some classical music on my mp3 player and I was in la la land. LMAO I took my scarf off when the music stopped and I had been riding for over 2 hours. Seemed like 2 minutes. LMAO

Like I said, I wouldn't recommend it for most, but I really like it. LOL

Do it, do it, do it.

I'm kind of a shut in, I don't have any friends to speak of, and I don't generally go anywhere often. I'm generally quite happy like that too.

I can barely handle how hot women are nowadays and they're all so damn fit wearing tiny tight shit.......
I get a little "distracted"....

Then it gets depressing, it's just like "holy shit she's so hot.......and I don't stand a snowballs chance in hell, time to go crysturbate"

That's part of the reason I don't want to be a fat tub of shit.

As for going high, well I'm pretty much stoned from the time I wake up to the time I go to bed, I'm fully functional while stoned.
unless it's actually like that episode of family guy where peter and lois get high and start their band again.

Eat small meals throughout the day. You want your bod on a maitenance system, not flooded by food all of a sudden.

And drink plenty of water. Drs. used to say 8 cups/day. But when I do that I have to pee constantly, but I only weigh a little more than a buck and a half. So just find what works for you.

I also think lifting weights can provide cardio too. If you are getting your pulse up, whatever cause that is cardio, it just means heart. I don't think it is such an either or, like totally seperate type thing. Like this is weights and this is just cardio exercise.

Lastly, congrats dude. It will take discipline. You WILL want to quit. But the rewards of feeling good health-wise, feeling good about yourself, and feeling better when you get oldder are worth it. And avoiding them damn quacks is mega-cool. Stick to it. Good luck!

Oh, and form is pretty important. Pay attention starting. And remember to breathe.

I've been doing this routine, it looks really simple but being that I am a large guy I started with 10lb dumbbells. They might be a little too heavy but I like to push myself like that, and after using them for two days it kind of feels like it was good for me to start with 10's instead of 5's..... lot's of challenge there.

After doing this 3 times in a row though I can barely fucking breathe and my heart is racing, so yeah I'd say it's a good place to start.
The first two rounds are fairly simple but by the 3rd go I almost can't lift the weights.

[YOUTUBEIF]1fl854HTRCo[/YOUTUBEIF]


I grew up splitting a lot of wood with my dad and moving some beastly logs. I was basically the brute force of the family so whenever there was heavy lifting it was on me to be the one doing it.

 

[BigJohnny]

As for my legs, not really a concern at the moment, I have legs like fuckin tree trunks with minimal fat so those can wait for a little bit

It's weird though, when I was in school a few years ago I actually lost a lot of fat being a poor student doing fucktons of walking across campus, but I never actually lost weight.

I weighed a steady 250lbs through my entire 3 years of school, but by the end of it I had a LOT of clothes that didn't fit me anymore and I went down like 4 waste sizes.

 

[shithawk420]

Funny cuase that's how I started drinking everyday,out of boredom.but I didn't have friends or a girlfriend.still don't.I lost all my gaines to drinking.at least you have a girlfriend.maybe have her try to motivate you and "spot you"so to speak.if your having trouble with 10 lbs db then you might have health problems you don't know about.I'm being serious here cuase of the amount of coke you said you drink.my uncle had to quit drinking it.it was messing him up.and he don't drink.just pot

 

[TNTBudSticker]

If you're sore from that first workout..then don't touch the weights again until you're not sore.Just keep walking someplace.

Eat Clean,No Soda Pops.No sugar..you can have that once a week.Just to wean off the sugar.

No junk food...Eat eggs whites.

15 minutes a day...Then go to 20 minutes a day.With weights and without.

DO IT EVERYDAY.Consistency is the key.

Take pictures,check diets,make progress.

 

[shithawk420]

No,no john.you can't neglect your legs just cuase you think they are big enough.first of all you need to stretch them everyday or you might have joint problems later in life.that doesn't mean doing dead lifts or squats everyday.

 

[420somewhere]

I lost 100 pounds and have kept it off for ten years..

I lost 100 pounds and have kept it off for ten years..

My secret...

Viagra, you can burn 400 calories per pill. That's about a pound a week.

I say take it everyday it really works.

Your mileage may vary.

 

[Green lung]

Check out YOUTUBE there are all kinds of fitness you tubers, everything you would ever want to know, healthy meals preparation, cooking ect.


Join a gym I go to a badass gym only 10$ a month.

If you can't join a gym for whatever reason there are all kinds of home workouts and ways build your own equipment ect.


Its never too late.



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