so im REALLY out of shape, how can i get into it?

Superman54 · 06-16-2009, 11:05 PM

now , ive never worked out outside of a gym class. im 21 and i need to make my body healthy (like socrates said, no man should be an amateur in regards to his own body), id like to have good cardio so i can do stuff without getting tired. im assuming there are better activities for gaining stamina based on my current level. so im about 160 pounds, and id say im 20% body fat (i used to be 15, measured with some electrothing, but im heavier now and have been sedentary since then)

most of my weight isnt muscle either. im not a big guy, but most of my size is fat (how shitty is that, fat on the body but im a smallish guy). my life is mostly sedentary for the last 2 years. theres a treadmill in my basement as well as a workout bench and about 80 pounds of weights and a strapon sandbag weight for the legs. i dontk now how much the bars weigh.

im looking for functionality,you know, becomming truely fit, stamina and strength, how do i do it efficiently? i do wanna do some weights too, but aside from curls, and the benchpress, i dont know proper form and dont want to injure myself. is there a site that can show me?

thanks homies.

charlydevo · 06-16-2009, 11:09 PM

Run 3-5 miles per day, followed by push ups, sit ups, and dips. That's all you really need unless you are trying to impress the ladies with buffness.

charlydevo · 06-16-2009, 11:26 PM

I should add that running in the morning before you eat anything will help you lose body fat more quickly. Plus, alternate your running. For example, on even days, jog 3-5 miles at a nice, easy pace. On odd days, warm up with a 1 or 1.5 mile jog, followed by as many 100 meter sprints as you can handle. Then, try to do your cals as quickly after running as possible.

I got off the wagon for a while. I'm going through the process of getting back into shape right now. I'm using the same routine/strategy that I used the last time that I got into shape. It worked great. Good luck. It sucks in the beginning. Expect shin splints, and they are painful.

PowerHungry · 06-16-2009, 11:43 PM

3-5 miles a day is pretty steep for someone who's sedentary. I mean it will definitely get you into shape if you go from nothing to 3-5 miles a day, but it could lead to shin splints as you pointed out or stress fractures or just burnout and make someone want to quit before they even start.

I'd start with shorter distances and work your way up. Clean up your diet, run some, burpees, BW exercises.

cfmuh · 06-17-2009, 12:51 AM

Quote:

Originally Posted by charlydevo

Run 3-5 miles per day, followed by push ups, sit ups, and dips. That's all you really need unless you are trying to impress the ladies with buffness.

Seriously? I think you and the TS should read the FAQ's! You'll get tons of info there to help you. Good luck Superman!

paolo27th · 06-17-2009, 04:20 AM

If I were you I wouldn`t listen to charlydevo. I`d read the FAQ in the strenght and power and D&S forums and the stikies at the top of the conditioning forum.

Gary Peters · 06-17-2009, 05:46 AM

Quote:

Originally Posted by charlydevo

I should add that running in the morning before you eat anything will help you lose body fat more quickly...

No.

Read the Strength & Power FAQ. Do not ask questions in there until you have read every link in the faq. You will be destroyed by the regulars. Also, everyone is going to recommend you buy more weight or join a gym and follow the Starting Strength program. The link is in the faq or you can google it.

Focus on getting stronger and eating right before you include long distance running into your life. There's no point in running if you are a skinny-fat guy. Get strong first then lean out so there is muscle to show. Only 16 year old girls like 140 lb 6'0 guys with six packs.

paolo27th · 06-17-2009, 05:58 AM

Quote:

Originally Posted by Gary Peters

No.

Read the Strength & Power FAQ. Do not ask questions in there until you have read every link in the faq. You will be destroyed by the regulars. Also, everyone is going to recommend you buy more weight or join a gym and follow the Starting Strength program. The link is in the faq or you can google it.

Focus on getting stronger and eating right before you include long distance running into your life. There's no point in running if you are a skinny-fat guy. Get strong first then lean out so there is muscle to show. Only 16 year old girls like 140 lb 6'0 guys with six packs.

Crap! That`s why I never used to get laid as a teenager!

Gary Peters · 06-17-2009, 06:02 AM

Yea, I forgot to pop my collar too... that might have been the problem.

charlydevo · 06-17-2009, 09:49 AM

Wow! Hostile people. The TS asked about GENERAL fitness. He made it clear that he isn't training for MMA or aesthetics. He is asking about getting into a healthy, fit lifestyle. I gave him my routine, which is on par with most military or LE academy programs. I has worked for me several times.