Anybody here workout? Got any tips for a noob?

[Bmac1]

The martial arts is a great idea too. Something like BJJ as intimidating as it can be walking into a gym the first time, almost all clubs will have a good crew and a welcoming environment regardless of your level of fitness. Who knows, if you dedicate enough time being consistent, you may just find some passion in it. Many a shut in has in the past.

When I first went, I was 19 or so and just realizing that I didnt want to do the amount of drugs it took to be a pro bodybuilder, not that I had the genetics. I thought Id try Muay Thai and BJJ and lost 33lbs in the first 3 months and I wasnt fat going in.

No matter what route you go, you just have to be consistent.

Best of luck to you and it wouldnt be a bad idea to keep this thread going with your progress. Could hold you accountable if you dont have that support system at hands length. Just an idea.

 

[JKD]

You mentioned an interest in Strongman style training.

Deadlifts and Squats are common training to Strongman, Powerlifting and Olympic Lifting - and for good reason. Both lifts require a degree of mobility and good form is essential but you could do well even if you only used these two lifts. If you only want to train at home you can do it relatively cheaply and effectively around these two lifts.

 

[shithawk420]

Amount of drugs pro bodybuilders takes?yes a lot of them do but you don't need them to be a pro.and I'm talking about legal supplements too.forget the fucking fad about mma and supplement ads online and magazines.I got a buddy who is a gold Olympic judo champion.the only drug he takes is healthy food and exercise. and tokes the herb when he isn't training

 

[BigJohnny]

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.

I didn't mean neglect my legs, but my upper body is the thing that needs work right now. Also getting used to actually doing something since I'm so badly out of shape.

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

I don't have trouble with them, it's just because my muscles are tired, and I find that the muscles that are sore are the ones I haven't been using I guess.

My biceps have no problems doing curls and they don't generally hurt the next day, but my triceps, pecs and some other assorted muscles are definitely stiff today.

This is why I'm starting out with the simple routine I posted, and just 15 mins/day. It seemed like a decent workout and time to start at.

As for my gf....well she's part of the reason life isn't so wonderful at the moment and she's become really unhealthy lately and is generally unmotivated all around.
She on medications for PTSD and depression though so there are quite a number of issues. We've been together for 18 years, but she definitely isn't a pillar of support for me.

 

[shithawk420]

Oh OK.I got you buddy.your right.start off simple like you've been doing.just don't want to see anybody hurt.I'm glad you started this thread.bodybuilding and martial arts was one of my passions.don't get the chance to talk about it much these days.just please try to stretch before lifting.its important

 

[waveguide]

in the west, many ideas about staying fit involve resources - a machine, or at least a large space. if you don't have any equipment or space, then western ideas are pretty much limited to repetitive, machine like activities.......

...dude. ancient man is all over this shit. yi jin jing, tai chi, this is what it is here for.

even if you're xenophobic, here's a simple benefit - practice balance. improve your sense of balance. take hits standing up, on one foot. in time, get your foot higher.

in a month or so you'll notice significant improvement. a strong foundation will give you the confidence to engage in other forms of motion

 

[BigJohnny]

in the west, many ideas about staying fit involve resources - a machine, or at least a large space. if you don't have any equipment or space, then western ideas are pretty much limited to repetitive, machine like activities.......

...dude. ancient man is all over this shit. yi jin jing, tai chi, this is what it is here for.

even if you're xenophobic, here's a simple benefit - practice balance. improve your sense of balance. take hits standing up, on one foot. in time, get your foot higher.

in a month or so you'll notice significant improvement. a strong foundation will give you the confidence to engage in other forms of motion

A big part of what I want is to build some muscle though, which will provide a bit of cardio during that process and as I get more in shape slowly I can work towards doing more direct cardio.

You'd be surprised at how flexible and well balanced I am though for such a large guy.
I used to do security and would often volunteer as the guy who gets takedown moves done on him during training...... some men much larger than myself were unable to take me down because I know how to shift my weight and stay balanced.

 

[BigJohnny]

It's day 3 though and I think today might need to be a rest day. I might take a crack at doing some of the routine I don't know.

not really sure what I should do, my muscles are screaming at me.

 

[Mate Dave]

First of is diet. Clean eating and healthy fats and no sugar.. Using supplements is not a great idea unless your using vitamins and some oils like krill and perhaps milk thistle. Shakes are crap compared to a set meal so eat a meal and forget about shakes as they are shit....

Use free weights as much as possible and don't use machines, if you can do it old school as much as is possible and learn new training methods because assisted lifting will not improve your physique or balance as much.

Secondly you are best to work singular muscle groups starting out and do either pushing or pulling exercises on separate days when starting out.. Never miss leg day!

You can eventually do workouts mixing it up, this is called super setting, it stresses out the muscles if they are not used to working this way so bodybuilders who are 6 weeks out from show use the push pull method to bulk and slim then last few days before the show they super set to get better definition and cut up better... Its the secret... The muscle spasm makes them bigger and more defined.. My trainer is mr Olympia so I know what works from absolutely nothing to being master in 3 years..


Rest days are most important when starting out to repair the damage you have done.. Rest up eat and tomorrow smash it again.. No pain no gain...

When your in the gym for 6 months and you see the gains your likely to get into doing it every day.. It's better to rest up and do some smaller weights in high reps on the off days than it is to try to lift big...

 

[Bmac1]

Nothing wrong with a rest day. You need time to recuperate. Good nutrition (protein), good sleep and stretching will help greatly with the soreness.

 

[EclipseFour20]

50 pushups and 50 situps every morning...no gym membership necessario. Drink lots of water...I tank up in the morning...but prefer "barley flavored" water in the afternoon (aka beer).

 

[Ringodoggie]

On off days, I like to do stretching. I also do steps. Up and down my stairs a handful of times, 3 or 4 times during the day.

If I feel rambunctious, I'll pick up something of 20 pounds and carry it. Wow, what a difference 20 pounds makes on my legs muscles and knees. Doing that will let you know, real quick, what it's like to carry an extra 20 pounds around.

What time is it there? Have you eaten yet today? If not, go eat something.... right now. And, come back and tell me what you ate.

 

[Ringodoggie]

...but prefer "barley flavored" water in the afternoon (aka beer).

OMG!!! That is too funny. I am going to steal that one. LOL I love it.

Barley Flavored Water. The New Healthy Way to Drink Beer. I can see it on the store shelves, already. Health Food Beer. OMG. LOL

 

[Mate Dave]

Beer.. Yeah gotta get those calories in somehow

 

[Cool Moe]

Decrease your caloric intake, increase your cardio by taking three or four half-hour walks per week. Light weights, high reps, and push-ups off your knees at first. It's important to start slow and build up. Once you get the ball rolling you're gonna like how it feels on and then the new lifestyle has a good chance of taking root and providing the results you want.

 

[cocktail frank]

A diet with reduced calories, with more protein and less carbs will help.
make sure you supplement w/ vitamins.
look into appetite control pills and fat burners along with diet and working out.
Light weight w/ higher reps will help you tone down.
after easier workouts to start, move onto doing exercises targeting your bodies core.
squats, dead lifts, presses, etc
you will really start shredding fat at that point.

Eat a light carb/ high protein meal to start the day (eggs and protein shakes are your friend)
eat every 2-3 hours with smaller portions.
stay the fuck away from processed foods or anything "bleached"
it is very important to take vitamin/mineral supps.
as you will be lacking in that dept wit the diet.
fiber too.

i am/was/is just like you.
6'3" and anywhere between 260-300 lbs summer to winter.
Large frame, wide as a redwood.
i also love all the foods that are bad for me, it's my weakness.
soda and a huge hoagie filled with sodium rich processed italian deli meats!!
sooo good, but sooo bad for you.

make a routine, learn it and stick to it.

 

[EclipseFour20]

And for the grandest of rewards....I like the variety of "barley flavored water" produced by Ballast Point...Sculpin. But for that particular bottle, I must do something "grand" to earn it.

Seriously, do pushups (start with the girly kind--knees instead of feet on the floor if the "manly man" type are not doable) and start off easy. Make 10 as your first goal and do it the first thing in the morning (before coffee & bong hits); same number of situps too (lie on a blanket and feet braced under the sofa is what I do). Then once you hit 10, increase the number by 5 to 15, 20, 25 etc; within no time you can knock out 100 on a "dare" real easy--lol (easy way to pickup free drinks: 60+ year old fucker knocking at 100 pushups faster than someone half my age can do 50). I stop at 50 each morning--at my age no reason to build up body mass...lol, besides sometimes the wifey can wake up in the "mood" and I might need a bit of extra strength for "duration" purposes. A secret benefit of doing good workouts---better/stronger sex.

 

[Music Buzz]

I was in the same shape as you. I joined a gym for $11 a month. I started going three times a week, and jogging on the off days. After a month, I started seeing results, but I get bored easily, and part of me started looking for reasons not to exercise. I stopped jogging because the weather was cold. I would stop exercising when I'd catch a cold. The weight started coming back on, so I needed to do some soul searching. Here's what I ended up doing - I now go to the gym twice a week. I do only two sets each on the following exercise machines: squat, chest press, lat pull down,, shoulder press, and crunch machine. I'm in and out of the gym in thirty minutes. I ride my bicycle around town, because I enjoy people watching, but by no means am I trying to set speed records. I changed my diet to include a lot of vegetables and canned chicken or tuna. I stopped eating late at night, which was a biggie for me, as I like to eat when I watch TV. I still love to eat chips, and I go to fast food joints every other week. I'm taking two steps forward and one step back, but I still see the results in the mirror, because my pants are looser, and I see more muscle definition. I know certain personality types can do the six day / alternating body parts regime, but there are a lot of people (me included,) that will do that for a while and then quit and give up. You need to experiment and see what works for you. Good luck!

 

[Easy7]

Start swimming laps. Nobody has a better body than a swimmer.

 

[hoss1111]

Change lifestyle and eating habits are huge part.

Eat good whole foods , makes it harder to overdue it.and feed your muscles. No need to eat as much protien that's commonly quoted, it's closer to half of what's actually called for.

Stick with basic compound lifts Google them, no need for bicep curls.And full body workouts unless you you're on gear.