Time for a workout fat boy...

[burnzie]

Ok well I'm not fat, kinda pudgy round the edges and a sexy beer gut (hot!) and rather skinny arms that dont sorta match my pudgyness I have rather pittifull upper body strength and my fitness and endurence levels are laughable. Your typical computer geek fisique. Now this isn't about being overweight, im not, but im am sure out of shape. I'm 6"1' ish and about 70 odd kg (last time i checked)

Now I've reached a point in my life where I'm just not happy with the way I am. I want to change many things in my life and this is one of them...

I have at my house, a home gym set up (sorta thing with wieghts and a bench for a few varied workouts that can be done) with exersize bike both just sitting in the spare bathroom covered in junk from when the parents bought them, used for like a week then gave up.

Now I've never really touched exersize equipment seriously in my entire life.

Basicly what I want is to gain some strength in my arms and upper body, loosing the gut and general doughieness and to be able to feel like a quick run down the shops isnt gonna send me into cardiac arrest.

Also I dont eat heaps and heaps, but what i do eat is generally crap durring the day, with a reasonably heathy meal in the evening (love you mum) useally skip breakfast and have burgers, fries, junk and shit washed down with some form of fizzy drink full of sugar... im generally on my feet all day at work but its hardly exersize but atleast im moving... I had a stint on unemployed-ness recently where I sat on my fat arse all day.

Now I'm clearing the junk away from the equipment. but as I stated... I have no idea what a good effective workout is. Does anyone here have any sugestions/plans of there own that they do to stay inshape... I plan on finding atleast an hour a day to do this (again no idea weather thats at all enough) and i'm certanly not looking for a quick easy solution, I just dont know where to start.

 

[Raziaar]

Tell me about it.

 

[Reaktor4]

Well giving up after a week isnt gonna help. Exercise a few days a week, cut out the crap food and you should see results in 3 months/early next year.

 

[Cormeh]

In the same boat mate, but I've been at my new routine for about 4 weeks now.

Playing 5's twice a week, and I've significantly reduced all of the shite I used to eat. Because of the job (behind a desk all day), I was snacking and not being very active. What I started doing was just eating fruit during the day (instead of crisps and cakes/biscuits) and drank a lot of water.

At home I make lots of smoothies and as far as meals go, I steam vegetables for every dish. (Near enough anyway). Managed to cut out salt and sugar, and I drink herbal (or "poof") teas instead of regular tea/coffee.

I've not hit weights or owt yet, because the footy keeps me feeling pretty charged, but I might make an effort with those soon. Good luck!

 

[CyberPitz]

I may not be overweight, actually underweight, but I've only got a little muscle in my left arm, and sizable muscle in my right. I blame that on scooping ice cream for 8 hours a day for 5 years... Anyway, yeah, I know what you mean when you just want to change something. Hope you get to where you are wanting to get.

 

[burnzie]

I probably got the same thing... got nothing to do with icecream though...

Heh but yeah, thanks for your words of support.

 

[Raziaar]

I think what we need most... is someone to keep us on our goal. Someone to support us in our efforts. Good luck on finding your someone...

 

[burnzie]

Yeah that would be nice... I know that I can easilly loose focus on everything... and I really need to be motivated to get things done... or i just loose track and forget. It would be great to have, say, a special someone, for motivaton, but i seem to be running out of luck lately... another area I'd like to work on.

 

[Raziaar]

Yeah that would be nice... I know that I can easilly loose focus on everything... and I really need to be motivated to get things done... or i just loose track and forget. It would be great to have, say, a special someone, for motivaton, but i seem to be running out of luck lately... another area I'd like to work on.

Hey buddy... Move on over here to texas. :naughty:

 

[pomegranate]

Good luck dude burnzie, you sound like you have the right mindset to be successful, much unlike some of the self-pitying losers seen in similar threads recently. If you need support/fitness buddy but haven't got anyone willing or suitable to help you out, traineo might be helpful.

 

[Terminator]

Nice one

A good workout to do if you are just starting would be this, pretty damn good for putting on muscle, all exercises can be done with some dumbells, barbell and a bench.

Mon - 3x8 bench press, 3x8 pectoral fly, 3x8 tricep extensions, 3x8 dips

Tue - Rest day

Wed - Wide grip pull ups 3xmax, 3x8 bent over rows, 3x8 shrugs, 3x8 bicep curl

Thu- Rest day

Fri - 3x8 Bent leg deadlift, 3x15 calf raises, 3x8 dumbell lunges, 3x8 shoulder press, 3x8 lateral raise

Sat- Rest day
(you can be active at the weekend, do some cycling e.t.c)
Sun - Rest day

Make sure you eat well and get plenty of sleep, if you are willing to sort your diet out i can give you plenty of help to whatever degree you want.

 

[Raziaar]

Question Short Recoil...

If i'm doing bicep curls at a lower weight, with more repetitions... I can *REALLY* feel the burn... during, and days after the workout.

However, if I step it up to a weight I can only do 8-10 reps of, safely and with precision... I can't feel any burn, and don't feel any on the following days. Just failure on the last one(feeling it in my bones more than anything).

Would my body still be building new muscle doing that, or no?

 

[VictimOfScience]

These guys have the right idea. Cut out the snacking on garbage, eat more fruits/vegetables, eat more often (5 small meals a day to jump-start your metabolism), exercise (a brisk walk for 20 minutes combined with some push-ups, sit-ups, curls, and jump rope and you're set). It is really hard to start something like this, but after a few days, it becomes almost second nature and going back to the old ways is more difficult than you may have thought. Good luck!!!

 

[Terminator]

Question Short Recoil...

If i'm doing bicep curls at a lower weight, with more repetitions... I can *REALLY* feel the burn... during, and days after the workout.

However, if I step it up to a weight I can only do 8-10 reps of, safely and with precision... I can't feel any burn, and don't feel any on the following days. Just failure on the last one(feeling it in my bones more than anything).

Would my body still be building new muscle doing that, or no?

What you feel is the "pump" coming on, blood is rammed into the muscle to cope with the high energy output due to high reps, a lot of people love using the pump as a way of getting more muscular, there are two sides to it tho, you gain size from the muscle fiber and from extra vascularity within the muscle after a pump.
With heavier weights lower reps you can strain the muscle more if you really push yourself and therefore make quicker gains.

Generally people will find they get best gains when they start off by using low reps of 6 on a heavy weight and gradually increase reps as their body becomes bigger and more conditioned to training.
If you are trying to put on muscle and have only been in the game for less than a year i'd stick to 6-8 reps to put on muscle size.

If you are cutting up you want to do 8-12 reps, some people do 15 or so but i personally do not think it is necc.

 

[elrasho]

I suggest taking up Amaetuer Boxing, itl soon get rid of that gut! The amont of conditioning these people do is unbelievable, I lost a stone real quick. Definantly cut out the junk food, mabbe having a takeaway once a month. And DONT eat after 9pm, otherwise it just get stored as fat. Drink plenty water and lean meats.

Go to www.rosstraining.com for more info

 

[Darkwolf]

Keeping in mind that you should start off on a smaller scale if you are not used to too much excercise. Sure you should push yourself, but don't strain yourself as that can just lead to you hurting yourself.

Are the tips that you are giving them supposed to be making them fit or turning them into body builders, Recoil?