Completely new to the whole working out deal, want to gain some weight/muscle
27 replies, posted
So I've always been kind of a lazy fucker, but lately I've become a lot more interested in starting to work out and putting on some weight and muscle. I'm 6'4" and between 150-160lbs (no scale to check right now). My only real issue is, I have no idea where to start. I'm totally capable of doing my own research and figuring out what the best plan of action for myself is, but I figured it might be easier if I was at least pointed in the right direction.
I don't have a gym membership or weights right now (don't have the cash for that at the moment, but I will in a month or so) so I'd like to be able to start at home. If someone could point me towards/recommend a set of exercises I can do around the house with information on proper form and all that would be awesome.
I know I'll need to start paying more attention to my eating habits, and I know I'll need to set some kind of workout schedule. I'm interested enough that I'm willing to spend 30-45 minutes a day every day of the week if that's a good idea (if there's better options I'm definitely open to recommendations)
Thanks in advance for any help you can give!
-Do a mix of cardio and muscular development exercise (being fit is its own reward, looking more muscly aside)
-If you're really sure you want to do it every day a week then do, but you may get worn out by it all fast and lose interest; three times a week is enough to start with
-Check out the calisthenics thread, it will tell you ways to use your body like its never been used before (it won't necessarily add weight, but it will make you stronger, which is the point, right?)
-Cardio wise you've got cycling or running as the easiest/cheapest. I personally got bored of cycling and took up running about 7 weeks ago, been following the program listed here and it's really quite fun
[url]http://www.coolrunning.com/engine/2/2_3/181.shtml[/url]
(if you have an iPhone use an app like ultratimer to keep track of time rather than having to look at a watch every 10 seconds)
-Diet wise, consider taking a log of what you eat or your weight. A great app for either of these if you have an iPhone is DailyBurn. Data makes a difference!
-Stick with it! The magic number that Nike figure you need to keep up an exercise regime (in their case running based off of data from Nike+) is five times. If you can do that and still enjoy it you're set
Awesome that you're starting to care more for your body. Follow DaveP's post, it has a lot of useful information.
You must ALWAYS remember this though: Keep going. Getting a more fit body takes [B]time[/B]. You [B]will[/B] get to a point where you feel too lazy to work out, you might even hate running at first. But you must train yourself to [B]commit.[/B]
When I first started to run track, I quit for three whole weeks after my first day, simply because I hated it. My first day was a 2.7 mile run(I joined in the middle of the season). After my 3 weeks of absence, my teammates told me that my coach wanted me to run again. So I did, feeling that I couldn't fail my coach. So I even came to practice when I didn't feel like it. And I kept going on the days that I didn't feel like it and steadily I got accustomed to it. 3 years later, nowadays I go for 6 mile runs when i'm [B]bored.[/B]
So what I'm trying to say is that the best time to work out is when you don't feel like it, just like how i didn't feel like running. You'll get more accustomed to it every time you work out on days that you feel lazy. Then when it grows on you, committing won't be such a conscious effort and you don't have to use so much mental power ever again just to get off the couch to go to the gym :v:
If you're looking to gain muscle you should definitely get a gym membership but seeing as you're temporarily at home with no weights available you should just do calisthenics for a while.
Try to do them with weights though, Eg. Weighted crunches, push-ups, pull-ups, dips etc...
The calisthenics thread has a lot more content about that.
Remember that to gain muscle you need a caloric surplus of about ~500 calories (inb4 Seith) and at least 1g of protein per lb of bodyweight.
Also, keep your diet as clean as possible to avoid unnecessary fat gains.
[editline]12th July 2011[/editline]
As soon as you get a gym membership though, you should do a routine called Starting Strength, which is aimed at beginners like yourself.
More info on SS: [url]http://forum.bodybuilding.com/showthread.php?t=131379243[/url]
i'm gonna go running right now
like a boss
ty for the inspiration to not not go running
I find running so tedious. Cycling is ok but it's not consistent enough for me unless I use an exercise bike, but that's even more boring than running. I like swimming though, because I can turn my brain of and just do it. It's hard to explain. I do that when mowing the lawn actually and anything I can do it with makes it way more bearable. I'm getting myself to run more and maybe eventually it'll be more fun, hopefully.
[QUOTE=NotMeh;31073131]
Remember that to gain muscle you need a caloric surplus of about ~500 calories (inb4 Seith) and at least 1g of protein per lb of bodyweight.
Also, keep your diet as clean as possible to avoid unnecessary fat gains.
[/QUOTE]
I've been told it's 1g per kg goal lean body mass.
[QUOTE=shatteredwindow;31076605]I find running so tedious. Cycling is ok but it's not consistent enough for me unless I use an exercise bike, but that's even more boring than running. I like swimming though, because I can turn my brain of and just do it. It's hard to explain. I do that when mowing the lawn actually and anything I can do it with makes it way more bearable. I'm getting myself to run more and maybe eventually it'll be more fun, hopefully.[/QUOTE]You gotta run outside on interesting routes like through neighborhoods or scenic areas and shit. Treadmill running is the worst.
[QUOTE=shatteredwindow;31076605]I find running so tedious. Cycling is ok but it's not consistent enough for me unless I use an exercise bike, but that's even more boring than running. I like swimming though, because I can turn my brain of and just do it. It's hard to explain. I do that when mowing the lawn actually and anything I can do it with makes it way more bearable. I'm getting myself to run more and maybe eventually it'll be more fun, hopefully.[/QUOTE]
I run trails rather than pavement, to me it feels like the purest way to challenge your body. Nothing but your legs and the ground beneath you to worry about
I actually did track in middle school and some of high school until my knee got fucked up (I've since gotten that corrected), so I'm definitely fine with running, and have been planning on doing that too so I'm glad to hear that's also recommended :)
Thanks for the help so far guys. Calisthenics definitely looks interesting so I'll have to check that thread out more.
If anyone has any other useful beginner resources share away!
[QUOTE=Octave;31077927]You gotta run outside on interesting routes like through neighborhoods or scenic areas and shit. Treadmill running is the worst.[/QUOTE]
Octave's right, but if you don't have access to any interesting routes, I suggest just thinking about looking forward and improving your running form. Bring a watch with you so you don't forget that you still need to [B]run[/B]. When I run interesting routes, I tend to forget about my pace by accident and I end up going way slower than normal. Make a conscious effort to map your run, like on mapmyrun.com. When you figure out your run, depending on your fitness level, start off at 2 or 3 miles, remember where the mile marker was placed on your map, and start with a pace of 8:30 per mile. Or maybe even slower, it doesn't matter, you're starting with your own pace and will gradually get better.
I find that a lot of people[B] like[/B] to run but when they reach one mile, they feel like their legs are on fire and they just [B]stop[/B]. Then they go home and, the next day, they're too "lazy" to run because they remember how painful the mile was. [B]Don't[/B] be like those people. When you feel that lactic acid burning within your legs, think about looking forward. I'm kinda crazy cause I tend to talk to myself a lot to motivate myself but try that. Focus on relaxing but keeping a maintained speed. It's all about commitment, man.
what the hell i'm a gold member
[QUOTE=Devfrost;31080942]Octave's right, but if you don't have access to any interesting routes, I suggest just thinking about looking forward and improving your running form. Bring a watch with you so you don't forget that you still need to [B]run[/B]. When I run interesting routes, I tend to forget about my pace by accident and I end up going way slower than normal. Make a conscious effort to map your run, like on mapmyrun.com. When you figure out your run, depending on your fitness level, start off at 2 or 3 miles, remember where the mile marker was placed on your map, and start with a pace of 8:30 per mile. Or maybe even slower, it doesn't matter, you're starting with your own pace and will gradually get better.
I find that a lot of people[B] like[/B] to run but when they reach one mile, they feel like their legs are on fire and they just [B]stop[/B]. Then they go home and, the next day, they're too "lazy" to run because they remember how painful the mile was. [B]Don't[/B] be like those people. When you feel that lactic acid burning within your legs, think about looking forward. I'm kinda crazy cause I tend to talk to myself a lot to motivate myself but try that. Focus on relaxing but keeping a maintained speed. It's all about commitment, man.
what the hell i'm a gold member[/QUOTE]You're so right, if you quit when the voice in your head says "this is painful I gotta stop" you won't get anywhere. And the runner's high is worth it when you run for like 40 minutes as well. :v:
Don't forget your carbohydrates, you won't see gains this decade without them, oatmeal is a good source.
Also drink 100% isolate whey protein [b]in addition[/b] to your meat.
Make sure to get lots of fats, eat non-processed peanut butter (my local health food store has organic peanuts that you can blend up right there) , olives and fatty meats too.
[editline]12th July 2011[/editline]
remember to keep your rep max / muscle failure range at 5 - 15 reps
[editline]12th July 2011[/editline]
and don't forget your daily centrum
[QUOTE=Octave;31077927]You gotta run outside on interesting routes like through neighborhoods or scenic areas and shit. Treadmill running is the worst.[/QUOTE][QUOTE=DaveP;31078575]I run trails rather than pavement, to me it feels like the purest way to challenge your body. Nothing but your legs and the ground beneath you to worry about[/QUOTE]
I find running too slow though.
[editline]12th July 2011[/editline]
But yeah it is way more interesting on trails.
Seven words: Go swimming, everyday, all day.
That is six words, five the way you typed it.
[editline]12th July 2011[/editline]
[QUOTE=Devfrost;31080942]Octave's right, but if you don't have access to any interesting routes, I suggest just thinking about looking forward and improving your running form. Bring a watch with you so you don't forget that you still need to [B]run[/B]. When I run interesting routes, I tend to forget about my pace by accident and I end up going way slower than normal. Make a conscious effort to map your run, like on mapmyrun.com. When you figure out your run, depending on your fitness level, start off at 2 or 3 miles, remember where the mile marker was placed on your map, and start with a pace of 8:30 per mile. Or maybe even slower, it doesn't matter, you're starting with your own pace and will gradually get better.
I find that a lot of people[B] like[/B] to run but when they reach one mile, they feel like their legs are on fire and they just [B]stop[/B]. Then they go home and, the next day, they're too "lazy" to run because they remember how painful the mile was. [B]Don't[/B] be like those people. When you feel that lactic acid burning within your legs, think about looking forward. I'm kinda crazy cause I tend to talk to myself a lot to motivate myself but try that. Focus on relaxing but keeping a maintained speed. It's all about commitment, man.
what the hell i'm a gold member[/QUOTE]
I went running for the first time in like 2 years a couple weeks ago and did around 2.5 miles at 7 minute miles, so I'm not in terrible shape. I like running. I just tell myself the burn feels good haha.
Do SS, eat a lot. (assuming eventually you'll be able to get to a gym) you won't make very large mass gains with home exercise. It's typically a lot quicker to just use free weights.
[editline]13th July 2011[/editline]
and run if you wanna be healthy
I personally think just doing a few sets of pushups, situps and other basics everday is a good start instead of quickly turning it into a big thing. I mean you should start slow and if you get into it to fast it might turn you off from it.
[QUOTE=imasillypiggy;31148901]I personally think just doing a few sets of pushups, situps and other basics everday is a good start instead of quickly turning it into a big thing. I mean you should start slow and if you get into it to fast it might turn you off from it.[/QUOTE]
why
[QUOTE=NotMeh;31149202]why[/QUOTE] Same as any knew thing. You need to get used to a few things before you go all out on something.
Doesn't mean that you have to start out with exercises that will be useless in the long run.
Starting with low weight and volume is the better thing to do.
[QUOTE=NotMeh;31149346]Doesn't mean that you have to start out with exercises that will be useless in the long run.
Starting with low weight and volume is the better thing to do.[/QUOTE]
For a really flatout, dead beginner, I wouldn't shy away from pushups COMPLETELY. Most people have posture problems and weights might aggrevate them more. So starting with push ups ALONG WITH a proper, SS routine, might be better than not doing them at all.
Pushups target the Serratus Anterior so that's not a bad thing. Focusing on pushups alone in hopes to advance anywhere, now that is wrong.
For fuck's sake
Sticky my thread!!!! or even any of the countless other threads we have gone over this in!!!
someone should make perfumbrah mod of this section
he's the only one who comes here anyway
legit
Perfumly 2011
[QUOTE=NotMeh;31150345]someone should make perfumbrah mod of this section
he's the only one who comes here anyway[/QUOTE]
im a supermod you nerd. I mod everywhere
[editline]16th July 2011[/editline]
[QUOTE=imasillypiggy;31149268]Same as any knew thing. You need to get used to a few things before you go all out on something.[/QUOTE]
not really. I think not taking it seriously in the beginning is what turns people off from working out.
y u no sticky jaeger thred?
[QUOTE=Perfumly;31155959]
not really. I think not taking it seriously in the beginning is what turns people off from working out.[/QUOTE]
Perfumly's right. People just believe they'll see progress in one week and then when they don't, they tend to shy off. They unfortunately either don't know how to commit to a routine or they don't know that they need to set [B]long-term[/B] goals for themselves to work towards.
We definitely know how those people feel when they first start working out, that's why I always try to stress consistency as much as possible whenever I see a new thread about someone wanting to work out.
Sorry, you need to Log In to post a reply to this thread.