Hello all. Recently I’ve become interested in my overall health. I quit smoking about a year ago and now am looking to pursue a better body. I have never lifted weights in my 20 years, and am going to start this summer. I bike quite regularly, so I plan on getting into shape that way as well. I am on a loose diet, mainly avoiding junk food and alcohol. I also try to stay under 2000 calories a day.
Please share any advice you have for me having anything to do with fitness. I’m particularly interested in learning what I can expect when starting to lift, as well as healthy foods. Thanks!
@lucidmatt, Start out slow. Bodybuilding sites will hand you a 4 day a week work out routine consisting of heavy huge work outs, which will usually cause over training in beginners. I know from experience. The best thing you can do is stick to main lifts and work your way up.
This is also depends on what you want to be doing. If you’re trying to bulk, which from you calorie count I don’t think you are, you would need more calories and to focus on heavy low rep range lifts.
If you’re trying to lose still up your calories (you’re more then likely loosing muscle with fat with that amount of calories.) Focus on higher rep ranges.
Start out like this
5 sets of Barbell bench press, or dumbell (dumbbell is better for stabalizer muscles)
4 sets of ab crunches
5 sets of Squats
5 sets of Wide grip pull ups (or assisted wide grip pull ups)
4 sets of crunches
The amount of reps you want will depend on if you’re trying to gain or lose.
Lose = high reps 10-15
Gain= Low reps 6-12
Hope all works out well
That’s great! Lifting is the best way to positively alter your physiology as far as I’m concerned. A few tips for a beginner:
-Most of your workout should revolve around compound barbell movements (Squats, deadlifts, bench press, cleans, rows, military press)
-Be sure to pull (row) at least as often as you press
-Never skip legs and learn to squat correctly
-Read up and learn as much as you can, but keep in mind that most people don’t know dick on the internet. Look for credentials such as degrees in exercise physiology or kinesiology and certifications like CSCS
-Keep a log book
My only gripe with “fitness plans” like this is that people are often setting themselves up for failure in the long run.
Why? Because what are you going to do when you achieve the body you want? What then? Are you planning on counting your calories every day for the rest of your life? That’s not gonna happen.
People often go on a diet for a while, achieve the results they want, and then go back to eating how they used to, only to gain all that weight back and look like shit again.
So what’s the solution? Eat how humans are meant to eat. Eat clean. Adopt a diet of mainly plant protein and carbs – vegetables, fruits, whole grains (quinoa, oatmeal, etc.) nuts, beans, etc.
If you don’t like it, keep eating it until you do. Make it a habit and eventually it becomes a lifestyle. That is the key to losing weight and STAYING there. Make it a lifestyle of eating right and exercising.
Diets are destined to fail unless you plan on adhering to it for the rest of your life. The only real answer is adopting a new lifestyle.
@lucidmatt, I’ve started making some changes in my health as well. I don’t worry too much about calories, but I try to eat right and avoid lots of salt and sugar. I drink only water and hot tea, and juice when i make it fresh. I have also started training in Krav Maga and yoga, and will be adding in some gym days as well. Every time I tried to get in shape before, I failed. The gym is just too monotonous for me. Try maybe joining a martial arts group or something. The discipline helps too. Also, check out groupon. You’ll see lots of fitness deals on there, ranging from crossfit classes to yoga. Never give up :)
@lucidmatt, One thing I can say is dont over train. Im in a strength and conditioning class now and its recommended that beginners only work out 2-3x/week starting out. A good way to structure this would be upper body one day, then lower body the next.
What are some of your fitness goals? Do you want to lose fat, get more muscular, boost your endurance?
@eric0127, Yeah I figured I would have to take it easy at first. I’m sure I’ll be insanely sore in the beginning as well. I have a weird body type. I was really skinny a year or two ago then just put on pure fat it seems. I’d like to burn that fat while building a layer of muscle. Not looking to get huge though.
I do not think I can give you any advice but all I can say that I am very proud of you and I hope more people would change their mind about smoking and alcohol and start taking care of their body.
Good luck I’m sure you are going to do great!