Recommend a light, well rounded exercise plan for a noob.

RandomEvent · #1 04-17-2008, 11:59 AM

Well, I've got some free time in the mornings that will start in a week, so I figure I might as well sign up for a gym membership because I'm not really a big fan of walking or jogging only for exercise.

Anyway, I'm looking to probably head to the gym about 3 - 5 times a week, for about 30 minutes to an hour and 15 minutes. I don't have any insane goals to lose 50 lbs in a month. I've just noticed that my blood pressure has been a bit high lately, and I could stand to lose some weight.

Since the beginning of the year, I was 240 and now I'm 210. The only thing that really changed was my eating habits. I eat light meals like twice or three times a day now, rather than eating one huge meal in the night. Also, I don't drink soda for the most part.

I'm looking to do mostly cardiovascular stuff I think, since I'm also about to kick my smoking habit. But I guess a little muscle work wouldn't be amiss. Basically, I am pretty out of my depth for workouts, so hopefully someone here can help me out. If I had to state a goal, since I'm 210 right now, if I ended up at 195 or 200 by the end of June, that'd be my goal.

hbarcat · #2 04-17-2008, 04:10 PM

Buy this book:

Getting Stronger - Bill Pearl

http://www.amazon.com/Getting-Strong.../dp/0936070242

It is universally recognized as the Bible of athletic fitness and it's just as useful for beginners as it is for advanced athletes. The book contains many customizable workout routines and diagrams that can be easily photocopied.

If it isn't in there, you don't need to know it.

ahkiatt · #3 04-17-2008, 04:30 PM

www.google.com, N00b,

But seriously, try swimming, burns a lot of calories, don't sweat much, no major effects on your body once you grow old, and you get to look at chicks in swimwear.

mothmonsterman · #4 04-17-2008, 04:35 PM

swimming is great.
supplement beer for whiskey and diet coke
I'm not big on gyms, but i just started too,
Invest in an MP3 player and run each morning.

**Pacman** · #5 04-17-2008, 10:43 PM

Yoga - it's for every body.

RandomEvent · #6 04-18-2008, 10:07 AM

Thanks for all of the advice so far. I've never thought of Yoga or Swimming. And I'll check that book out.

Anyone else?

Armueller2001 · #7 04-18-2008, 10:26 AM

I'd recommend making muscle maintenance and construction a priority... muscle mass is the key to your "shape" and a high metabolism. Not to mention you'll feel stronger. Protein supplementation (or adequate dietary intake) is key... try to get at least 1g/lb of lean bodyweight (1.0-bodyfat%)

Also, I wouldn't concentrate on the number on the scale... muscle is much more dense than fat, so its hard to tell how your progress is going, but the mirror doesn't lie.

James_B · #8 04-18-2008, 07:35 PM

I just ride my bike, do push ups and sit ups. Keep it simple and fun. If you are not obese then exercise shouldn't be a complicated discipline.

RandomEvent · #9 04-22-2008, 12:31 PM

Yeah, I think bike riding or swimming doesn't sound like a bad idea for now. As far as swimming goes though, does anyone recommend those programs for aquatic exercises? Or is it really just best to swim laps using different techniques?

And for bike riding, I'm really not sure if I will have enough time for it to be meaningful. I'm reading online that some people ride anywhere from 2 to 6 hours per day for exercise. Do any bicyclists here ride that much to keep fit? Or do you ride less, but do other physical activity?

Thanks again for these wonderful recommendations.

RandomEvent · #10 04-22-2008, 09:49 PM

No one else?

heroincredible · #11 04-22-2008, 09:54 PM

Go for a run when you wake up in the morning.

tbrannon · #12 04-22-2008, 09:55 PM

Quote:

Originally Posted by RandomEvent

Yeah, I think bike riding or swimming doesn't sound like a bad idea for now. As far as swimming goes though, does anyone recommend those programs for aquatic exercises? Or is it really just best to swim laps using different techniques?

And for bike riding, I'm really not sure if I will have enough time for it to be meaningful. I'm reading online that some people ride anywhere from 2 to 6 hours per day for exercise. Do any bicyclists here ride that much to keep fit? Or do you ride less, but do other physical activity?

Thanks again for these wonderful recommendations.

I would recommend you mix things up as much as possible- straight out lap swimming is great exercise, but so is aquajogging. Get into a routine of getting to the gym and do whatever you enjoy the most at first.

In terms of riding- if you're riding a stationary bike I'd recommend you spend some time just spinning at an easy rate to build a base and after a week or two head for a spin class or develop some of your own interval workouts (which is what I do). You can get an incredible interval workout done on a bike in 20-30 minutes.

Spoiled Grape · #13 04-22-2008, 11:41 PM

I would recommend reading the Weightlifting and Gym thread we have on TB. Has a ton of great advise and fitness regimes in there.

Basically as a noob, you are going to want to focus on your big lifts and exercises. Squats, Deadlift, Bench Press, Bending Rows, Overhead, Pull-ups, Dips, etc.

Don't waste your time doing curls or tricep workouts on some silly machine. My best advice is to research the correct techniques online and find someone that looks really really big and ask him to just check out your technique once or twice. Start with light weight and then work your way up to heavy lifting.

You'll feel a ton better about yourself and probably lose a ton of weight in the process.

disenchant · #14 04-23-2008, 08:31 AM

This is a good cardio workout.

Walk up to a bunch of women and say "I can't believe they allow women to vote now." Then run away!

RandomEvent · #15 04-23-2008, 11:14 PM

Quote:

Originally Posted by disenchant

This is a good cardio workout.

Walk up to a bunch of women and say "I can't believe they allow women to vote now." Then run away!

Then I'd have to run from my girlfriend too. But thanks for that advice, lol.

JNowiski · #16 04-23-2008, 11:44 PM

start 4-6 beers a night, then every week add 2-3 beers a night till around 12-15 or so beers a night. (week nights only) weekends start with 6-8 on friday and saturday nights . then work up to 18-24 at least friday and saturday nights...that was one of my personal plans actually.

santucci218 · #17 04-24-2008, 12:06 AM

then work on getting a new kidney.

just do what all the celebs are doing and throw up after every meal.

Armueller2001 · #18 04-24-2008, 12:26 AM

Quote:

Originally Posted by disenchant

This is a good cardio workout.

Walk up to a bunch of women and say "I can't believe they allow women to vote now." Then run away!

Off topic, but did you see "The Man Show" where they had a booth set up collecting signatures to end women's suffrage? omg, funniest thing ever...

de1orean · #19 04-24-2008, 12:35 AM

Rowing on the Concept II. Most gyms have 'em.

AmyTheFreak · #20 04-24-2008, 12:46 AM

Join some type of Martial Arts class!
I just rejoined Kempo Karate tonight! It felt great to get back into the swing of things, I was surprised how well I did for being out of it for 2 1/2 years (I'm a 2nd degree Junior Black Belt). It's good for cardio, building muscle, AND increasing flexibility.