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Jan 03, 07
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Getting in Shape
One of my new years resolutions this year was to get my ass back in shape, well today i started, went for an hour long run/jog and ive been home about id say a good 25 minutes home and i got up off my couch and wellllllll lets just say me and my legs dont seem to be getting along too well right now :( I havnt felt this much pain in my legs in awhile... Grrr and i start my new membership at the gym tomorow. Ugh anyone got any tips they use or would like to share on how to get in shape quick/easy?"
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Jan 03, 07
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The best way to do it is to make it part of your daily routine. I would work from 8-430, be at the gym by 5, work out until 630-7, then have big, healthy dinner.
Your actual workout depends on what you are trying to accomplish. I was trying to build upper body mass, and wasnt really trying to lose weight or anything like that, so I was eating a LOT and pumping iron with minimal cardio. What I recommend however is that you do weight training even if its light weights as well as cardio. The best way i found was to do 5-10 min of cardio to warm up, then pick 2 or 3 unrelated muscle groups and do some weight training. You want to aim for 6-8 reps per set over 3 sets for mass building, and 12+ reps per set for toning. One thing to remember, is to STRETCH before AND after. It is very important. i havent been able to do any upper body training in 6 months because i developed severe tendonitis in both arms from not stretching properly or enough, combined with typing at a computer all day. well. thats my 2 cents.
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Jan 03, 07
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Depends on what you want to do, like put on mass or tone/slim up.
I usually go for endurance and toning so i'll start my work out with a 20-30 minute run. Then i do 2 muscle groups a session. Like bi's and tri's or shoulders and chest. I pick out three different exercises that work out 1 of the muscle groups i have chosen. 12/10/8 reps. Minute wait in between each. Then i do the other muscle group, 3 exercises, 12/10/8. Then if you are really into it you can finish off with a run. Then on workout days it's good to eat lots of proteins and things with anti-oxidants like OJ, blueberrys or take a multi-vitaman. L-Glutamine also helps your muscles repair faster. It's kind of expensive but helps if you plan on going hard.
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Jan 03, 07
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Round is a shape too mmmkay?
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Jan 03, 07
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^ hahah yea but i got tired of telling people that 6packs are out and kegs are in this year when i talked about my stomach :054:
But thanks for the tips everyone, my main thing is i wanna get my stomach back to when it actually looked good, and just tone up and get in shape for the weight i am at my height i should look like the way i do
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Jan 03, 07
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why do cheeseburgers gotta be so god damned delicious!?!?!?!
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Jan 03, 07
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Quote:
yea ive already done that ive aten healthy for the past couple of nights actually, my roomates are loving it right now haha i think they're realizing i wasnt lieing when i said i could cook :crooked:
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Jan 03, 07
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Okay so, what would you consider healthy cooking. I hardly ever eat red meat. Mostly chicken or tofu, i mean what are some things we can cook daily that is heathy. I mean, I know salads and whatver, i'm talking specifically. Or how about this.. if we go out for dinner (which happens a lot), what are some good things to eat when out?
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Jan 03, 07
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Well to start instead of eating junk food i actually cooked up like a nice steak dinner with potatoes and carrots and a green salad. To me thats alot healthier then a Double Cheeseburger from McDonalds.
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Jan 03, 07
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ive been doing real well myself if i would say. start off slow and dont over do your excersize. its pretty much a complete lifestyle change, meaning no more fast food joints.
what i have been doing is as such... Bowl of cereal with milk or equivalent for breakfast, with TEA and very tiny bit of sugar, not coffee. ive totally cut coffee out of my diet. Morning run about 30 minutes. in between, if i feel hungry, i have those cherry tomatoes or mini carrots. I DRINK LOTS OF WATER THROUOUT THE WHOLE DAY! Lunch time, something small, but enough to give me energy throuout the rest of the day, this would be where i eat carbs. not a lot, everythign in moderation. I eat enough to so i will burn it off by the end of the day. again if i get hungry around this time, i have stoned wheat thins, or cherry tomatoes or something like that. as well as fruits. Dinner. Minimal carbs. I eat whatever, but in moderation, seeing as the day is about to end, but i have some carbs because an hour or so after dinner i go for my second run, usually for about 45 mins to an hour. Ive dropped every sort of junkfood. I dont drink pop, eat chips or anything. It has become a habit of mine to check all Nutrition Information labels on storebought food to make sure I know what nutrition im getting out of whatever im eating, and as to whats good for me, and whats not good for me. Every once in a while, possibly once a month i give myself the opportunity to eat whatever i want, of course, in moderation! for me it was a complete lifestyle change, and when you see the results, and how fast you can shed those extra pounds, its totally worth it :)
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Jan 03, 07
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Follow this sequence of doing things:
1 - Fix your diet 2 - Fix your sleeping schedule and start eliminating bad habits and wrong lifestyle choices 3 - Start little by little... do stretching before each time you excercise 4 - Read the book called "Burn the Fat, Feed the Muscle" by Tom Venuto 5 - Start hitting up the gym
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Jan 04, 07
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theres a few good tips in here but heres the best one.
try and stick with it longer then 5 days :)
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Jan 04, 07
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First and formost, go and download a bunch of dnb sets to your IPOD!!
Quote:
I just started working out about 4 months ago and I've noticed very clear results (more energy, bigger, stronger, more productive at work) I like to lift my heaviest weight, even if its only once. Every week or 2, I'll add another 10lb. Simple goal, but it works for me and keeps me motivated. I also do cardio because I find it refreshing. If you sit at a desk full time like me, you should get one of those swiss exercise balls. They're great for improving your core strength which results in good posture. Quote:
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Jan 05, 07
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commitment is #1, like hardstylin said. otherwise you won't progress.
if you have been inactive for a while you need to start light or you will hurt yourself. endurance excercise, 15 reps++, and cardio is a must if your a fatty and you want to lose your tummy chub. spot reduction doesn't work so forget about endless situps to burn the gut. after 5 or 6 week up the weight if you feel comfy, something you can lift about 12 or so times with effort. and ask a weight room attendent. they are there for a reason, and the job gets boring so they should be glad to help.
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