My wife and I just signed a lease on a new apartment, and the space and size gives me enough room for an office and for a workout area. I am sadly lacking in the aerobic area, and my stamina is nowhere near where it should be. But outside of sports where you need multiple people for it to be fun (basketball and tennis), I'm just not motivated enough to do the work. Getting on the treadmill or the exercise bike and running or cycling in place is mental drudgery...agony...torment. You get the picture. What I do love is lifting weights. I'm going to start there---I did it a decade or more in high school, and I love the stress-busting effects and the fact that my body seems to show results relatively quickly. As I see results, the motivation to do more to get myself in shape will come and then I'll find myself at the track and buying a bike and using it. I'll start being careful about what I eat... I want to build up my upper body especially. I've got a good idea of the kind of exercises to use for the arms and shoulders---what about the chest? Any ideas? The very begginnings of fl** are starting to show and I plan to obliterate them. How do I build up my stamina when I start running? It seems like I use up my energy store so quickly. And got any good ideas for workout music? thanks y'all.
about the running, here's some advice: i'm an extremely avid runner, i run 10 miles everyday (no break days, no stopping) and at least 15 miles on sundays... i've been running for years and have a lot of experience.... (yeah, some people tell me i'm straight loco, but i love it!) start slow, and build up... i started by running 3 miles every day at first (you may want to start at one or two mile(s), everyone is different)... no matter how slow you're pace is, its ok... after two weeks, add a mile, and continue to do this (1+ mile every two weeks) until you start to feel tired... (you'll feel tired for the first 3-4 weeks, so don't count that) then you can decide to crest at that mileage, or begin eating more protein and carbs to increase the mileage... believe me, your stamina increases at an amazing pace... i never get tired at anything anymore, and my resting heart race is amazlingly low... have fun running! on a side note, i really need to start working out with weights, i stopped years ago... if you have advice on how to get back into that, i'd appreciate it!
It depends, i am assuming you are looking to build muscle? then i say start at a comfortable weight and work your way up, if your looking to look built and ripped do a real light weight but do more reps. The running i am not sure about, i ran cross country for 2 years at my middle school, i used that to get in shape for basketball so thats what kept me motivated, if you can find a group of people to run with or something that might help with the motivation part. I dont know about the bike part, i mean it will do something for you but i think i would rather just go run outside, more sceneric! . This is what i know, i have been lifting weights for about 3 years now for my school basketball team. Hope i helped you out.
I started lifting weights at the end of January, and working out has become one of my favorite passions. One of the VPs at work who was a wrestler in college got me started and it is something that I plan on doing as long as I can. I lift 4 times a week....Mondays and Thursdays & then Tuesdays and Fridays. I never lift on Wednesdays or the weekends, as rest is very important in moving up (weight-wise). If you want to build endurance, you should focus on high reps with low weight. If you want to build power, you should focus on low reps with high weight. I try to do something in between. Now, I will give you my workout, but please note that you, and you alone, have to come up with a routine that is comfortable for you. A couple of other tips...since it's been so long since you have lifted, you might want to concentrate on doing exercises with dumbbells instead of barbells as you get the form down right. Also, never ever, if you can help it, lift alone...always lift with someone else in the gym or weight room (especially when doing exercises with barbells). My workout: Monday & Thursday: I work the back (both upper and lower), biceps, and abdominals with these exercises: 1)Pull-Ups (2 sets of 10) with palms facing away from you 2)Lower Back Extensions (3 sets of 10) on a machine 3)Lat Pull-Downs (3 sets of 10 with increasing weights..usually max at 100 lbs) on a machine like a Universal 4)Mid-Rows (3 sets of 10 with increasing weights...usually max at 100 lbs) on a machine like a Universal 5)Dumbbell Hammer Curls (3 sets of 10 with increasing weights...usually max at 35 lbs apiece in each arm) - these are curls where you keep your palms turned to the side the entire time and bring your arm up forward in a "hammer-like" motion 6)Dumbbell Concentration Curls (3 sets of 10 with increasing weights...usually max at 30 lbs apiece in each arm) - get on a bench and sit down. Grab one dumbbell and hold in right arm with right arm resting against right thigh, then slowly concentrate on curling the biceps by curling weight forward...do 5 times and then switch to left arm...this is a great exercise in getting huge biceps! 7)Standing Dumbbell Curls (3 sets of 10 with increasing weights...usually max at 35 lbs apiece in each arm) - just hold a dumbbell in each arm and slowly curl while standing 8)Roman Chair Leg Raises (3 sets of 10 reps each) - you'll have to use a Roman Chair, but suspend yourself off the ground and kick your legs out in a forward motion. 9)Crunches - (3 sets of increasing reps..up to 70 on the last set) - like sit-ups but come up just enough to your stomach..greatest exercise to work the abs Tuesday & Friday: I work the chest, shoulders, and triceps with these exercises: 1)Barbell Bench Press - I use a pyramid scheme...right now I do a set of 10 reps then 6 reps then 3 reps then 1 rep. Today I did 10 reps of 135 followed by 6 reps of 150 followed by 3 reps of 165 and then finally 1 rep of 180 (a new personal best!). The great thing with the pyramid scheme is that you can do it in so many different ways. Find a weight that you know that you can do 10 times with the 10th rep being somewhat taxing then build from there. You might want to start with dumbbells to get your technique down though. 2)Dumbbell Flies (3 sets of 10 reps each with increasing weights...max of 30 lbs in each arm right now) - sorta hard to describe in words, but flies are done when you lie down on a bench and hold dumbbells straight up in the air, then you push them out to the side like in a pinching motion, dropping the dumbbells down to your neck and then pushing back up...form is pretty important on these. You might want to sub another chest exercise like push-ups or a pect deck (butterflies) off a machine. 3)Incline Dumbbell Bench Press (3 sets of 10 reps each with increasing weights..max of 25 to 30 lbs right now) - works a different area of your chest & are best felt if they are done nice and slow 4)Dumbbell Shoulder Press (3 sets of 8-10 reps each with increasing weights..max of 25 to 30 lbs right now) - sit in a chair, hold dumbbells up to side of face and push up. 5)Upright Rows (3 sets of 10 reps each with increasing weights...max of 100 lbs off machine) - can be done with dumbbells, machine, and barbells..I prefer machine. In this exercise, you have the weight down at your waist like you are going to do a curl but you bend your arms and bring the weight up to your chin. 6)Lateral Deltoid Raises with Dumbbells (3 sets of 10 reps each with increasing weights...max of 10 lbs) - incredibly tough exercise to do with heavy weight but a great exercise in building bigger shoulders. You get a dumbbell in each hand and lay it by your side..you then extend it out or flap your wings if you were a bird and then bring it back in without trying to touch your body. 7)Close-grip Barbell Bench Press - (3 sets of 8-10 reps each with increasing weights...max of 85 lbs) - just like the barbell bench press but with hands or grip together..best triceps exercise..bar none 8)Triceps Pull-Down (3 sets of 10 reps each with increasing weights..max of 100 lbs) - another great triceps exercise that employs a Universal machine. 9)Triceps Extensions with Dumbbells or "Triceps Curls" (3 sets of 10 reps each with increasing weights..max of 15 lbs) - lie down on bench on your back, hold dumbbells above you in a straight manner. Bend your arms such that your fists and the dumbbells are going to touch your shoulders. And that mercifully is it. It usually takes me an hour (always work out during lunch time) to do both routines although the Tuesday-Friday one can take up to an hour and 10 to 15 minutes depending on who else wants to bench that day. This is the workout I use, but a book that you will find helpful is "Getting Stronger" by Bill Pearl (a former Mr. Universe). You will find all kinds of exercises for different body groups in there with illustrations on how to perform them. I don't know if it is out of print, but check Barnes and Noble or Amazon's website to see if a copy is out there. Good luck.
Thanks for the awesome post---you too manny and everyone else. I'm going to print them and put them on the wall in my workout area. I'll respond to your question a little later...I'm still packing for the aforementioned move.
Make sure you build up the core of your body as well. To have a really functional body that moves as well as it looks you need really strong stomach muscles and and a strong lower back. In addition, if you want to feel your best and prevent injury, spend *lots* of time stretching your new muscles, both before and after workouts. Also, be careful with the running. Some people's bodies handle it better than others, but it really is a high impact sport over the long run. If you love to run, do it but listen to your body's warning messages. Pain in the joints such as your ankles, hips, and knees are severe warning signs and should be listened to. If you don't love running, try to find a low-impact exercise for your cardio. Swimming is a great exercise, as are the elliptical machines at most health clubs. Walking is better for you than running, but it takes more time to get the health benefits. Good luck and enjoy the new life you'll be building for yourself!
I don't lift weights much, so I won't offer any advice about that, but I run a fair bit. If you want a balanced body, with lean muscle mass/low body fat, you probably need to combine lifting with some form of aerobic exercize. Just find something that is the least painful for you. I would suggest building up to 3 mile runs two or three times a week. If you get tired, do a combo run/walk. There are no prizes for running the whole distance, and all you have to do is keep your heart rate up. You will be amazed how much benefit you get from it in a relatively short time, and how quickly you can build up. If you are more interested in building muscle, don't do too much running - just stick to a light program, and if you are going to do lift & run on the same day, do the run first. Do 25 mins on a tradmill in front of sportscenter to releive the bordeom. Works for me drapg - 10 miles a day! You must look like a greyhound.
gb - I have been exercising regularly for over 20 years. I recommend that you cross-train, meaning alternate days between running, lifting weights, riding a bike, swimming, whatever you like. Give your muscles plenty of time to recover, which becomes more important as you age. While drapg has found a routine that works for him, most people aren't going to be that fanatic about running, and many people's legs won't take the abuse over the long haul. If you can run on something other than asphalt or concrete, that will help save your legs. Invest in two or three good pairs of running shoes. Once the search function on the board has been restored, there have been some very good threads discussing weight lifting routines and various tips. The most important aspect to lifting weights is to concentrate on form, not how much you are lifting, and do the repetitions very slowly. The key to a successful exercise program is to find something you like, so it will be easy to stick to it.
the best workout tip I could give anyone is: 1. pray 2. have an ambulance ready wherever you are working out
GB just start working out slow. Always start off with low wieght to warm up and then keep moving up. If you want to be buff do a lot of reps, if you want to just get BIG then just keep eating, get some protein shakes and lift hard. This is what I do, and I change it every 2 months Monday-Chest/Triceps Tuesday-Legs/Abs Wedesday-Biceps/Forarms/Back Thursday-Shoulders/abs Friday(optional)-Cardio/Abs/Forarms/Calves Thats what ya need to do..depending on how serious you are, you might want to take something to help you, dont buy that creatine crap, since its all water, it will make you look big when your working out, but when you wake up you'll be back to normal. Work out for 3 months, and when you dont see any gain, take some Androstein for just a month..and you should reach a good goal. I'm 21 6'1 and weigh like 215, I bench 315, leg press 700-800. 4 years ago I wieghed only 160, and was skinny as hell playing basketball in HS. Consider getting a personal trainer for 4 workouts so you learn how to do everthing correctly. Switch it up sometimes, for the chest, for example use the bench, de, in and flat..then the week after do it with the dumbells..or if you really want to do both of them. Every thing you do should be atleast 4-5 sets..around 8-12reps depending on what you doing.. And Remember NO PAIN....NO GAIN and nothing modivates you more then fine females walking by..so sign up to a gym with fine females. P.S If you smoke weed, dont smoke and go to the gym like my dumba$$ use to do, its hard to get big that way, i wasted a lot of time doing that ****. Smoke afterwards..HA HA HA
Anyone ever go to those used equipment places to buy a bench and/or weights? Can any good deals be had there? os
From the University of Florida- Androstenedione is a precursor to testosterone in the body. However, taking supplemental Androstenedione does not guarantee that you will get the anabolic effects of testosterone; some of the Andro is converted into the body's other sterol type hormones, estrogen and progesterone. Recent studies have shown that Andro does not increase muscle size or strength compared to placebo. Andro may also cause aggressive violent behavior and can lead to heart conditions. It is banned by the NCAA and the US Olympic Committee. Its long-term effects on the body have yet to be scientifically studied fully, so again, beware of this substance at all costs. At the very best, it probably acts as an expensive placebo. You will work harder, have longer workouts and "feel better" since you know you are taking a supplement that you are told will enhance your athletic performance. It is possible that Andro is no safer than anabolic steroids (and we know the dangerous effects these substances can have on the body: like liver cancer, lymphoma, shrunken testicles, heart attacks, brain tumors, aggressive and even violent behavior, psychosis, blood infections such as hepatitis and HIV by sharing needles, and many others.). The best way to increase your performance is to practice, workout to increase the muscle tone of your leg muscles and eat a diet that has 15% protein and lots of complex carbohydrates. My advice is to stop taking the Andro It is banned by high schools, colleges who are part of the NCAA, the NFL, the NBA, and the International Olympic Committee. Only Major League Baseball currently permits its use.
Yea this is for all the runners out there, how could i get myself motivated to run? I used to do cross country as a sport in middle school and havent ran in 2 years, i was wondering how i could just get up and take a jog, listening to music a good idea as i run to let me keep going without getting boring?
I dont know, the andro worked for me. I used it for 4 weeks, and got a lot of gain. Worked out for the same amount of time, same sets and everything since I go with 2 of my friends. I dont believe every study I read, I would really need to research about it and get the orginal source, and all that crap. Theres tons of "studies" out there, I've read weed makes you drive better, weed wont affect your memory if you stop smoking for a year, Sex causes headaches. A lot of crap..I'll look into it tho, could be right, could be wrong,.
Couple of questions...what kind of exercises do you do to gain muscle/lose fat in the oblique and even lower ab areas? Best exercises for triceps and leg muscles in general?
I don't doubt that andro works for you- it is a form of steroid. My only point was to provide both sides to the andro argument. I will concede your point that we can finds many studies presenting various views on andro. The question is, do you want to risk your health in search of a better body?
Well, one thing thing I've been doing for the past couple of years is going to a basketball court when noone else is around and just shooting college threes. But, the trick is running to every rebound and then quickly dribbling back behind the three point line. I start out from one of the baselines and take a shot and then run to the other baseline. I do this until I get five shots from each spot. Then I do the same thing on the wings. Lastly, I shoot five shots from the top of the key. That's a total of twenty-five shots. I do this ten times with a small break in between for a total of 250 shots. Its a great workout if you never stop running hard, and if you like playing basketball it makes it fun at the same time. Plus, my shot's better than it has ever been. Then on other days I run anywhere from 2 to 5 miles.
