Get in shape time

agnes

agnes

agnes

Soldato
Joined
1 Dec 2006
Posts
16,865
Location
Amsterdam, NL
So, my belly finally touched my belt buckle today whilst sat down! Little fat roll starting to get annoying!

This pretty much sums up my figure. Tall, skinny and abused by alcohol, cigarettes and **** food. Poor thing.

http://a6.sphotos.ak.fbcdn.net/hphotos-ak-prn1/562552_10150915531192356_1809333050_n.jpg

So, just been to show my body whats to come! Ran 5 miles along a river, followed by a workout we did every other day when I was in the army years ago. Needless to say, my body is NOT impressed. I am, forgot how much I still had in me! Thought I would flop down at the 2nd mile never mind a 30 min work out after!

So yea, time to get back into shape. Anyone got a decent intense work out regime? I will be joining a gym tomorrow. For ONE reason, at home I have too many distractions around me. But want to include running and general 'reps' at home as often as possible. I have fat on my body which can be converted. However, will also be looking into a decent diet tomorrow. If someone can point me in the right direction for that as well. Would be brilliant!

Yes, I want to bulk up a little, but not beefcake! More cardio and general health stuff.
 
So to sum up, you want to lower bodyfat and increase muscle?

Simple, weights + some light cardio now if you feel it necessary and a slight calorie defecit. Then when you're happy the fat is gone start lifting heavy with a slight calorie surplus.

What are you planning on converting the fat into btw? :p.
 
Converting it into skittles! Lol

Yea, basically what you said. But have no idea where to start in terms of workouts, how often ect ect. So at first I want to slightly tone up then yea. Guess bulk up a little after.
 
Sort the diet first, this is where most of the work will be done losing the fat. A full body workout 3x per week would then be a good place to start.
 
Begbie said:
Ripptoes Starting Strength or P.H.A.T?

I loved SS, should and most likely will do it again.
Click to expand...

English? lol

Talk to me about engines, motorbikes, cars, games, computers in nothing but abbreviations and I will probably understand. But what you just said, Egyptian to my ears!
 
What, Google doesn't work for you? ;)

And 'tone' is a term used for a type of muscle activation. What you're talking about is better definition, which means fatloss and bigger muscles.

I would suggest reading any of the large number of "I treat my body really badly" threads and use that as a starting point. :)

General premise is:

- Sort your diet out. If you eat ****, you will look ****.
- Fatloss = calorie deficit. End of. This can be achieved by eating nothing (bad), and doing exercise whilst consuming a balanced diet (good) As we've covered the diet bit, you need to sort out some physical activity. HIIT cardio is one (google it) and weights are another. Talk to the gym induction person and find out what they can help you with, but generally some big compound lifts and core work will be a great start.
- Start slow: there is no point going in for some big weights and injuring yourself, much the same was that there is no point in working out a regime which you don't enjoy.
 
If you're a half-decent swimmer and there's a pool near you, this is an option if you don't want to do a gym routine. It'll also give your immune system a workout given there's others in the water. ;)
 
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