Attention weight lifting guys!!!

[Haunty]

I really, really, really need to hit the gym and get in shape. I'm not really overweight or anything, but I did drop from 220 lbs (100kg) muscular to 175 lbs (80kg) and skinny with a slight belly.



I could use your advice. I've got a punch pass to a local gym that has a pretty extensive set of free weights and machines. Can you give me some idea of what I should do to start out. What kind of equipment should I use, what should my starting workouts be, etc. I've tried working out with my roommate, but he kinda sticks to machines, which I have mixed feelings about.



And anything you can tell me from experience about how you get yourself to go workout, keep energy up, etc. would be really helpful. I have a tough time making them interesting and fun, so that I actually look forward to doing them.

[Mr. P]

300 Workout routine might be good for you at the start.



<!-- m -->http://www.moviecritic.com.au/the-300-s ... gym-jones/<!-- m -->



<!-- m -->http://www.youtube.com/watch?v=G0ETHPvJzMQ<!-- m -->

[Lavabug]

Fuck man, if you weighed 100kg and were muscular I'm not the most indicated person to ask. No offense but did you juice when you weighed that much?



To start out with weights, maybe you could do a light weight circuit just to loosen up for a few weeks and then try a 5x5 strength routine? Sade knows more about those routines than I do. Getting the belly and fat % down is simple: eat smaller portions, but more meals, same amount of food(perhaps more). Never eat so much that it makes you feel bloated, ever. No alcohol(or at least don't drink every week), pasta, sugar, flour, and limit your dairy products a bit. Instead of bread/white rice/pasta/etc have some oatmeal for breakfast, whole grain stuff, vegetables and yams/potatoes. Doing that has made me drop fat like nothing I've ever done before. Green tea every day helps too.



20-25 mins of fast cardio(like a heart rate in the 160-170's) 3 times a week is enough I think, more than that makes me lose way too much weight and feel tired all day long.

[Haunty]

Nah, I didn't juice back then. I used to work in a metal shop where I literally had to run around with 50kg+ car parts all day every day. I'm normally a tall hard-on bearer anyway, and I had a good diet back then. I was slightly overweight, just slightly, and I really wasn't defined much. I just looked huge.



But keep these posts coming. I really need this kind of help. Thanks!

[Mr. P]

At the beginning it doesn't come down to start a certain routine IE. routine that is divided per 4 days. Just go out there at start, lift weights, have fun. Just remember that every muscle needs a counter muscles. That means you must equally do back and front of your body. IE If you do only abs/core muscles but no back then you will evetually get problems with your middle body == Aching mostly.



Let's say that after 2 months of working and forming basis strength you can start using divided programs.

[Lavabug]

[quote name="HbW"]Nah, I didn't juice back then. I used to work in a metal shop where I literally had to run around with 50kg+ car parts all day every day. I'm normally a tall hard-on bearer anyway, and I had a good diet back then. I was slightly overweight, just slightly, and I really wasn't defined much. I just looked huge.



But keep these posts coming. I really need this kind of help. Thanks! [/quote]

Makes sense now, but if you still considered that much weight to be only slightly overweight, you must've been about 90-95kg lean? That's impressive. I know someone my height(6'3 or 188cm) who got up to 90kg and was cut and built as fuck, but took him a long time to get up to that weight.



Yeah the routine itself doesn't matter much if you train hard, just keep changing it every month or so. The only things you should never pass on are core work(crunches and hyper-extensions), pullups, rows, squats, lunges(imo), deadlifts, shoulder presses and flat benches, but you probably can't start free-weight squatting and deadlifting right away. Work your way up with machines and do the hard freeweight exercises when you feel confident. Machines are ok for now.

[bills bro]

<!-- m -->http://startingstrength.wikia.com/wiki/ ... g_Strength<!-- m -->



Read it all. I like hte Practical Programming routine, it's quick, in and out of the gym and you'd make a lot of progress... I'd probably add some situps at the end of workouts now and then though.



Understand this though: You build muscle when you're resting. This means you can go to the gym 7 days a week for 3 hours, but you'd probably make more progress just doing an hour three times a week. You could get by very well doing this for the rest of your life.

[bills bro]

Also, I completely agree with Pentelesh, just go out and do something, everyone has their own ideas about how to lift weights and how to get fit, and there are many paths that lead to success.

[ANGEL OF DESEASE]

Today I went swimming. About 1 and half hours. 25 meters x70 times about.



I bought me a box of GUARANA' pills.

[bills bro]

Diet pills?

[Haunty]

[quote name="Lavabug"]Makes sense now, but if you still considered that much weight to be only slightly overweight, you must've been about 90-95kg lean? That's impressive. I know someone my height(6'3 or 188cm) who got up to 90kg and was cut and built as fuck, but took him a long time to get up to that weight.[/quote]



I've begun to notice a lot of trend these days toward more "real world" workouts. A lot of pro athletes will do stuff like flip a 100kg tire up in the air and jump in and out of it, or sprint while carrying a bag of cement or pushing a wheelbarrow full of bricks. I've read a lot of articles lately where the consensus is that doing these kinds of exercises builds the little muscles (ie rotator cuff support muscle), which in turn allows you to get in shape really quickly. The other part of it is that because you use a bunch of different muscles to do that kind of thing, you can really load up the strain, because you don't over-train nearly as easily.



So in other words, because I was lifting heavy weights and moving with them, it forced my body to adapt some really strong balance muscles, which is part of why I could put on so much weight so quickly without getting hurt. Plus, like I said, it wasn't really cut muscle, and a lot of what happens in the gym is geared towards that.

[Haunty]

[quote name="sade"]http://startingstrength.wikia.com/wiki/ ... g_Strength



Read it all. I like hte Practical Programming routine, it's quick, in and out of the gym and you'd make a lot of progress... I'd probably add some situps at the end of workouts now and then though.



Understand this though: You build muscle when you're resting. This means you can go to the gym 7 days a week for 3 hours, but you'd probably make more progress just doing an hour three times a week. You could get by very well doing this for the rest of your life.[/quote]





Thanks, that looks like a great article. I'll have to read it when I get back from class later.

[ANGEL OF DESEASE]

[quote name="sade"]Diet pills? [/quote]



No!

Guarana' is a flower. It helps to increase methabolism and is used by people who make sport. They are not diet pills.

[Haunty]

Non giocco a calcio!! Mangio la bella figa!!



Vaffanculo!