Total Fitness Noob.

kalvindeane

kalvindeane

kalvindeane

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Hello all, first time posting in this section I think:) I've decided to stop being a wow-nerd sitting at my computer 24/7 and to get into shape (amongst other things). I could do with a few tips to get me started. I'd like to train at home rather than in a Gym, as the nearest gym is 8miles away and I can't drive (no I'm not running there!). Although I did pay for a years membership at a local gym this February and never went, so I can go there at least for a little while, giving me some time to buy my own equipment.

A little info about me: I know nothing about the world of fitness. I'm pretty small, at 5"9 and 67kg (and not exactly fit at 67kg either! Have never been a health eater (chips 'n' beans ***) but that is going to change starting tomorrow. I've got a "V-fit" weights bench and some weights (47.5kg, 12.5kg is missing). I'll buy more suited equipment if necessary (I've got 3-400 quid I can spend). Also got a 2.5kg of this Whey Protein left over from Feb when I paid for my gym membership. No idea if it's worth using or not.

I've seen GordyR's guide on this forum, which was a good read. How does his sample workout compare to your own? This is his:

Monday (Chest/Shoulder/Triceps)

Flat Bench Press – 3x8
Incline Dumbbell Bench – 3x8
Skull Crushers – 3x8 (similar to lying tricep extensions)
Close Grip Bench Press – 3x8
Seated Dumbbell Military Press -3x8
Lateral Dumbbell Raises – 3x8


Wednesday (Back/Biceps)

Dead lifts – 3x8
Bent over one arm Dumbbell rows – 3x8
Chin Ups 3x8 (Or Lat pull downs if you can’t do chins yet)
Barbell Bicep Curl -3x8
One arm Dumbbell hammer Curls – 3x8


Friday (Legs/Abs)

Barbell Squats – 3x8
Dumbbell Lunges – 3x8
Calf Raises-4x10
Abdominal workout (Crunches, leg raises, whatever)



It doesn't include any cardio, nor specify what a good abdominal workout consists of. I can train Mon-Fri without fail, time is not an issue. I also have a push-bike and I've just started swimming lessons, would swimming/cycling be good forms of cardio?

The main goal for the next little while will be to lose some fat, after I'm comfortable with my weight then I will attempt to 'Bulk Up'. What would you recommend as a good diet for losing weight, as there seem to be a few options!

I've got these scales, which I've had a little while. Should I invest in something better quality to monitor myself better? At the minute (bear in mind, the surface isn't perfect) that I am the following:

10.66Stone,
9.9%F,
62.6% Water,
46.4%M,
21.8%B.

I'm not totally sure what them numbers mean:D Perhaps someone else can elaborate?

I'm in no rush to get fitter - I understand that going from a slob to Mr Universe doesn't happen overnight lol. My goal is to get fitter, not to bulk up my upper body or for a certain purpose (e.g for a job, or an event such as a marathon). I just want to look, and be, healthier;) I'm not going to make the mistake that some other boys I know do and neglect their lower body, only concentrating on their upper body lol. Infact, I'm pretty conscious about my entire body, and not just my swan necks or non-existant chest:D:D:D

So in short, what I want from the experts (that is, you!), is some advise on someone trying to shed a bit of weight, and also bulking up later. What I need:

  • Your thoughts on the above workout, including cardio/ab advice.
  • Your thoughts on Whey Protein Shakes, Fish Oils and Creatine (I'm pretty sure it's legal and not against the rules!).
  • Some encouragement
  • A list of places to buy equipment, and advice on what I should buy.
  • Your thoughts on what diet(s) I should be following.

My brother-in-law is an ex kickboxer (infact, he's just started to get back into it), with quite a lot of experience in the sport, and is a certified trainer. I have yet to talk to him regarding his opinions, but I do know that he swears by Vitamin tablets. Are these really needed/what for/which ones? Is he talking about Fish Oils?



Anyone who's read all that deserves a medal! Looking forward to checking the thread later/tomorrow :) Gnight!

*ooh PS:* Should I post pictures in the "OCUK Bodybuilders: Post your pics" thread? Unsure due to the fact that I am not a bodybuilder yet lol.
 
Firstly the only equipment you need to train is a pair of running trainers a chinny bar and a chair.

Train 3 to 5 days a week twice a day
MORNING
run 25-40 min
If you cant manage that long then jog walk untill you can just dont quit early.

Evening
Bodyweight exercises 3 sets

Pressups
knees to chest
Squats
pull ups
Knee to elbow
Box jumps (I use a low wall in the park or steps
triceps dips
half sits
lunges each leg

First set half of your max
second set max reps
third set half max
 
I still don't understand what your goals are? You want to be what they call 'toned', essentially?

You're overcomplicating things, don't invest in fancy scales, supplements or fitness gadgets. Just clean up your diet and start lifting. The sample routine is fine, maybe a bit much tricep work but otherwise fine.
 
shifty_uk said:
I still don't understand what your goals are? You want to be what they call 'toned', essentially?

You're overcomplicating things, don't invest in fancy scales, supplements or fitness gadgets. Just clean up your diet and start lifting. The sample routine is fine, maybe a bit much tricep work but otherwise fine.
Click to expand...

Pretty much! ;)
 
In that case I have to disagree with Doughnut007, that's a bit much and body weight exercises will only take your physique so far. Just get a weights routine sorted and starting lifting a couple of times a week. Don't make the mistake of investing hundreds in equipment though, use the local gym for a while first. :)
 
I agree with shifty. Keep things simple and don't over-exert yourself by trying to do too many things in the begining.

Metroid he doesn't NEED supplements for a healthy balanced diet. I think protein shakes and what ever else can be a distraction and make you lazy with your diet. You get far better gains from eating whole foods and getting the portions and times correct IMO.
 
kinobestew123 said:
Ok, fair enough.



:confused: Is this the 8 mile away gym? :confused:

Could you not find a friend that is up for going too, and maybe drives?
Click to expand...

Yep, the most local gym to me is 8miles away, in Carmarthen. I go there at least once between monday and friday, so I could go there sometimes, if nothing else; just for the shower and sauna they have! (Only got a bath in my house:()

Ooh and I've started swimming lessons too, which is just 1hour every Thursday, so I could also train in the gym on Thursdays. OR, since I keep my bike in town, go cycling on Thursdays and swimming later on in the evening. My lesson starts at 9pm and ends at 10pm. Once I learn how to swim (atm I can't swim at all), I might go swimming regularly too, something to keep me fit that I'll find fun, and won't get bored of easily :) Plus I might see some nice girls at the pool.....only kidding :P

*edit*
Morba said:
you are 9-10%bf and want to lose fat?!
Click to expand...

My scales say I am 9%, in Boots (the store, not footwearD) I think it's around 20-23%. Havn't been there in a while so I can't be sure!
 
Posted routine looks fine for a beginner routine. What you will find (with deadlifts especially) Is that you're running out of available weight to use.

If you want 1 piece of equipment to buy I'd suggest a power rack, bench and weights. That's all you need though IIRC costs around 400 quid.
 
Are you wanting to get fit or bulk out?

If you want to get fit, swimming, running, cycling. If you're going to do cycling I would do that in addition to another cardio activity. Swimming would be the best one and will also tone you up.

I personally don't bother with weight training, but then, I run, cycle and do martial arts, so I get enough of a work out.

Bear in mind that weight training alone will not improve overall fitness, so you need a good balance between that and cardio.
 
Why won't weights alone improve fitness? The right routine will do wonders for fitness.
 
Morba said:
Why won't weights alone improve fitness? The right routine will do wonders for fitness.
Click to expand...

Weight training is not cardiovascular. And I said "overall fitness", yes weights will improve muscle strength, but you still need a balance for overall fitness.
 
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It can be. I'd have you sweating like a peado in a playground for 30 mins.
Right routine, low rest periods = high heart rate
 
I use to bike it to work, then bike it to the gym then bike in the gym then bike home.

Never got bored of it.

Fitness is all about one thing NO EXCUSES, if only I could wire my brain to that again.

Fat = eat less, go for a run, go for a run lift weights
Skiiny = eat more, go for a run lift weights
 
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