Does anyone work out?

[ChaixD]

Can someone that works out a lot give me like a full body routine that i can do at home. Thanks

[Guest Kloaked]

This is just what I did to start out: You should start small. Do push-ups until you can't do them anymore. Take a break and come back and do half of what you did. Do the same with jumping jacks, situps, squats, whatever you wanna work on just to condition yourself. Get 7-8 hours of sleep and drink plenty of water.

 

Every week, step it up a notch.

 

I personally now just lift and do random exercises when I wake up and before I sleep until I can bike again.

[ChaixD]

This is just what I did to start out: You should start small. Do push-ups until you can't do them anymore. Take a break and come back and do half of what you did. Do the same with jumping jacks, situps, squats, whatever you wanna work on just to condition yourself.

 

Every week, step it up a notch.

 

I personally now just lift and do random exercises when I wake up and before I sleep until I can bike again.

But i cant do push ups, im not that strong and im really heavy

[Guest Kloaked]

Just now, ChaixD said:

But i cant do push ups, im not that strong and im really heavy

If you bust your ass doing this, it'll pay off. Just man up and do it.

[ChaixD]

If you bust your ass doing this, it'll pay off. Just man up and do it.

Do u know any workout forum?

[Guest Kloaked]

Just now, ChaixD said:

Do u know any workout forum?

Nah

[Mathematical]

If you do decide to buy any piece of strength training equipment get a power rack.

[ChaixD]

If you do decide to buy any piece of strength training equipment get a power rack.

Whats a power rack

[Mathematical]

1 minute ago, ChaixD said:

Whats a power rack

A rack that allows you do do many high weight exercises without a spotter. So in a sense you can push your limits without needing someone around. It is the best way to get muscle. You do not need to do as much work as you may think. For strength training big lifts (squat, deadlift, bench press), you do not need to too much. You can do just 5 reps with sets of 5. If you are not familiar with the terminology it means you do the exercise 5 times then take a break, then repeat 5 times. You just increase the amount of weight a little each time. If you try to do body weight exercises you have to spend lot of time to see more and more progress unless you add weight but it becomes uncomfortable.

[Mathematical]

http://www.fitnesszone.com/product/Powertec-Power-Rack-WB-PR15-B.html?source=googleps2&gclid=Cj0KEQiA0Na1BRDlkqOcyczng5cBEiQAnEDa2PNB5Afqirh8uNgMpGYHotHbxfIsrAmRI-WUCXUApuAaAn5p8P8HAQ

 

This is one of the most popular power racks. There are cheaper ones. You still need a bench and a weight sets. If you are on a budget you can probably find one used on Craigslist. For strength training, free weights and cable machines are all you need. All those bow flex machines or machines are not good. They are great for gyms that want to lower the chance of lawsuits, but for progress they are bad. They are okay if you are very new to weightlifting, but you outgrow it very fast and it might actually be uncomfortable since most machines are fixed in their motion.

 

If a used rack is still too expensive, just get a used adjustable dumbbell set and a used good bench like the superbench

http://www.ironmaster.com/products/super-bench

 

Do not go cheap on benches. you can go cheap on weights though.  The thing with this method is your will outgrow it for big lifts like bench presses and squats easily, but you can just dump the weights if you fail unlike with a barbell.

[ChaixD]

http://www.fitnesszone.com/product/Powertec-Power-Rack-WB-PR15-B.html?source=googleps2&gclid=Cj0KEQiA0Na1BRDlkqOcyczng5cBEiQAnEDa2PNB5Afqirh8uNgMpGYHotHbxfIsrAmRI-WUCXUApuAaAn5p8P8HAQ

 

This is one of the most popular power racks. There are cheaper ones. You still need a bench and a weight sets. If you are on a budget you can probably find one used on Craigslist. For strength training, free weights and cable machines are all you need. All those bow flex machines or machines are not good. They are great for gyms that want to lower the chance of lawsuits, but for progress they are bad. They are okay if you are very new to weightlifting, but you outgrow it very fast and it might actually be uncomfortable since most machines are fixed in their motion.

 

If a used rack is still too expensive, just get a used adjustable dumbbell set and a used good bench like the superbench

http://www.ironmaster.com/products/super-bench

 

Do not go cheap on benches. you can go cheap on weights though.  The thing with this method is your will outgrow it for big lifts like bench presses and squats easily, but you can just dump the weights if you fail unlike with a barbell.

But thats just for squats isnt it?

[Mathematical]

2 minutes ago, ChaixD said:

But thats just for squats isnt it?

Nope, also bench press, dips, pull ups, shoulder press, rows, etc. It is the best piece of strength equipment. If you buy other stuff you will eventually buy one if you are serious about strength training.

[ChaixD]

Nope, also bench press, dips, pull ups, shoulder press, rows, etc. It is the best piece of strength equipment. If you buy other stuff you will eventually buy one if you are serious about strength training.

Hmm ok

[SirNumbers]

Why cant you join a gym, itll make your life easier. Bodyweight excersizes will get you barely anywhere, and your going to be very limited at home unless you have a shit ton of money to spend on equipment

[ChaixD]

Why cant you join a gym, itll make your life easier. Bodyweight excersizes will get you barely anywhere, and your going to be very limited at home unless you have a shit ton of money to spend on equipment

I dont wanna spend on eqiupment cuz i dont have money thats why i dont go to the gym anymore, i just wanna lose some weight and get in better shape and lose my huge manboobs :v

[Mathematical]

1 hour ago, ChaixD said:

Do u know any workout forum?

Bodybuilding.com can be good, but it is also full of poor advice too. Try youtube videos like scott herman fitness and ATHLEAN-, silent mike, barbell brigade, omarisuf, and bark kwan are among the good ones.  Avoid sixpackshortcuts (many exercises are terrible and it is all about marketing BS). I avoid any that obviously use steroids.

[SirNumbers]

Just now, ChaixD said:

I dont wanna spend on eqiupment cuz i dont have money thats why i dont go to the gym anymore, i just wanna lose some weight and get in better shape and lose my huge manboobs :v

Well, diet is 90% of the work, excersize is only 10. If you cant join a gym (10 bucks a month at a planet fitness?) fix your diet. If your fat,  and staying that way your eating too much theres no way around it 

[Mathematical]

3 minutes ago, SirNumbers said:

Why cant you join a gym, itll make your life easier. Bodyweight excersizes will get you barely anywhere, and your going to be very limited at home unless you have a shit ton of money to spend on equipment

 

A home gym is better. You can workout whenever you want and no waiting. I have both a home gym I spent over 10k on and a gym pass. I use mainly my home gym.

[Mathematical]

Just now, SirNumbers said:

Well, diet is 90% of the work, excersize is only 10. If you cant join a gym (10 bucks a month at a planet fitness?) fix your diet. If your fat,  and staying that way your eating too much theres no way around it 

Planet fitness is terrible if you want to get strong. That lunk alarm.

[SirNumbers]

1 minute ago, Mathematical said:

 

A home gym is better. You can workout whenever you want and no waiting. I have both a home gym I spent over 10k on and a gym pass. I use mainly my home gym.

Never said it wasnt, its just super expensive, plus it takes a lot of space

[SirNumbers]

1 minute ago, Mathematical said:

Planet fitness is terrible if you want to get strong. That lunk alarm.

Yea I know lmfao but its the cheapest gym I could think of. 

 

I mean really they serve pizza and bagels to people, I dont even look at it as a real gym.

[Mathematical]

8 minutes ago, ChaixD said:

I dont wanna spend on eqiupment cuz i dont have money thats why i dont go to the gym anymore, i just wanna lose some weight and get in better shape and lose my huge manboobs :v

Diet is the number one issue. Avoid carbs. All carbs even complex carbs unless you want to count calories. The issue with loosing lots of fat is that you will also loose muscle. How little muscle you loose depends on how much/heavy strength training you do, while you loose fat.

[jasonvp]

1 hour ago, Mathematical said:

Diet is the number one issue. Avoid carbs. All carbs even complex carbs unless you want to count calories.

Hold the phone.  I agree with your statement on carbohydrates (FWIW: I'm a Type 1 diabetic and have been for over 40 years.  I know carbs :-)) but let's be careful with the advice we give our journeyman exerciser here.

 

Before making massive dietary changes, get on a cardiovascular exercise regiment first.  A simple one.  Really simple: get up an hour earlier than you normally do every day, and go for a 3 mile walk.  Simple, easy, done.  Every.  Day.  No exceptions.  No sleeping in because, "it's cold out" or "it's raining out".  Get dressed appropriately and get your ass out there for a walk.

 

What this will do is jump-start your metabolism first thing in the day.  You're going to feel like absolute shit the first few mornings you do this, specially if you're not a natural morning person.  Your ass is going to be dragging along about 30 feet behind you.  But keep at it.  Every.  Morning.

 

Over the course of several months of doing this, you're going to notice some weight loss.  This without making any dietary changes yet (those will come, don't worry).  While your current carb load is probably too high (most folks' are), your new cardio exercise will slowly begin to burn that excess energy, and your body will start digging into your fat reserves for more energy.

 

You're also going to find yourself completing your walk a little faster than before.  Once you get to that phase, add some distance to the walk.  And at this point, it's time to pay close(r) attention to the crap you're putting in your mouth.  Carbs are your #2 enemy, NOT your #1 enemy (a sedentary lifestyle is #1).  You're addressing your #1 enemy with some cardio exercise, now it's time to address the second.

 

Take stock of what you eat on daily basis.  Everything that goes into your mouth.  Every drink, every snack, every meal.  Take some time to start counting the carbohydrates in the things your eating; you might be surprised at just how bad most of what you're eating is.  This becomes challenging because as you start removing carbohydrates from your diet, you're going to be left wanting.  Badly.  It sounds like this step needs to happen, but it must be approached with care.  You can just go cold turkey on carbs, but you're going to carb crash, and you're going to feel like shit (again) if you don't do it right.

 

I wish I could offer more advice regarding diet, but I've never had the opportunity to go "all out" on eating given my Diabetes.  I've always had to eat healthy; no real choice in the matter.  I can well imagine that, like a drug addict, cutting back or removing carbs from your diet can cause damn near withdrawal-like symptoms.  So again: take care with this step.

 

[Pqnic]

Try r/fitness. It's a whole subreddit that has to do with working out

[TheGosuStandard]

7 hours ago, Kloaked said:

This is just what I did to start out: You should start small. Do push-ups until you can't do them anymore. Take a break and come back and do half of what you did. Do the same with jumping jacks, situps, squats, whatever you wanna work on just to condition yourself. Get 7-8 hours of sleep and drink plenty of water.

 

Every week, step it up a notch.

 

I personally now just lift and do random exercises when I wake up and before I sleep until I can bike again.

 

Waiting to bike again as well.