beginners workout

sambuca · January 28th, 2006, 09:57 AM

hello just start working out about two weeks ago and i would like to build some muscle but not too extreme thanks

broado1 · January 28th, 2006, 10:01 AM

what do you have to work with? A weight bench? A gym? Dumbbells are very helpful.

Killa_Z · January 28th, 2006, 11:36 AM

see the members workout routines thread, it is a sticky at the top of this forum

Member's Workout Routines

also as broado says, what equipment do you have to work with?

funkypig2 · January 29th, 2006, 03:20 PM

Hi I asked the same type question a few weeks ago and got some good advice.

Dumbells are definately your friends, a bench and some comfortable shoes are probably all the equipment you'll need to start.

I started with real light weights. To get my body in shape for getting in shape. lol, didn't know I had to do that but it makes sense now. From not working out to working out is a big transition. Doing it in steps helps to avoid injury.

sambuca · January 29th, 2006, 11:06 PM

thanks funkypig2 I also started with light weights. I weight at about 200 LBS but would like to get to180 and I don't won't to get to big but more the lean look. AND what supplements and fat burners are good to use
thanks

**haphakhung** · January 30th, 2006, 11:25 PM

I doubt if you are a beginner that you will just get big or too big by just using some routines or not, getting really big muscular wise takes years. Just hit your weights hard and it will all pan out. And since you are new to weight training, you should try to get use to your body being affected with your new training routines and losing the fat/weight and gaining muscle rather than jumping onto supplements and fat burners. Good luck.

Hap

funkypig2 · January 30th, 2006, 11:26 PM

Yeah, definately stick to higher reps and less weight. Although unless you go real heavy getting real muscular is difficult. If you can keep reps at just barely 15 ( the last ones being the hardest) I think your at a good weight.

Diet is very important for weight loss too check out the velocity diet for a quick weight loss, I've lost 15 lbs since starting it. I had to modify it and eat cottage cheese and soy milk at lunch and full dinners so I'm probably not getting the full benifits of it but even my version has me loosing massive weight.

I used to be in cross country and was never leaner than at the end of the season. I ran 3 miles every day, 4 miles once a week, and rested weekends. Little or no weights, just pushups, situps and pullups, 1 set every day before the run. Right now I'm 210, so you can tell it's been a while since I've run that far but After a cross country season I was 160. My legs grew and my upper torso lost muscle but I was cut as hell.

I'd supplement with a good low cholesterol protein shake after workouts (with in 30 min) and a multi vitamin. Hot rocks are a good fat burner but are close to crystal meth in terms of how high the amount of caffine in them makes you.

Good luck.

pornmanne · January 31st, 2006, 11:02 PM

Is it true that u need to begin with endurance reps, like 15-20 reps?

funkypig2 · February 1st, 2006, 12:22 AM

While starting with light weights and high reps worked best for me I don't think it's necessary for all beginners. Remember he wants to lose weight and tone up but not gain that much muscle. High reps will definately tone you up and they tend to bring out striations to give that ripped look(assuming there's not too much fat on top

)

I think the best blanket rule of thumb is that if your a beginner take it slow, build slowly towards your goal. Dont try to bench your body weight the first go.

idenowhereiam · February 1st, 2006, 12:33 AM

Hey.. im lookn for some tips on simple work outs.. i mainly work out at home.. n im joining a gym except.. being all tiny n none muscular.. goin with now experiance at all is kind of unsettling.. any tips

Howard Earplugs · February 1st, 2006, 01:04 AM

Quote:

Originally Posted by idenowhereiam

Hey.. im lookn for some tips on simple work outs.. i mainly work out at home.. n im joining a gym except.. being all tiny n none muscular.. goin with now experiance at all is kind of unsettling.. any tips

If you're starting from scratch, here is a great way to start building muscle/strength at home:

1) Baseline: Do as many pushups as possible in one minute
2) Workout: Do three reps of half that amount with two minutes rest between sets

Example: You can do 30 pushups in a minute. Do three sets of 15 with two minutes rest between each set.

Do this every other day to start. After a week you'll be able to do more pushups in a minute and up your reps.

**prozacfan** · February 1st, 2006, 01:20 AM

I have an ailing left knee. Any home exercises to avoid that one wouldn't normally think could have adverse effects on one's knees?

Howard Earplugs · February 1st, 2006, 01:54 AM

Quote:

Originally Posted by prozacfan

I have an ailing left knee. Any home exercises to avoid that one wouldn't normally think could have adverse effects on one's knees?

It all depends on what is wrong with your knee. Rest is always good for injuries but building up supporting leg muscles can really help knee pain. Some simple home exercises: balancing on one leg, lunges, squats, calf raises. See if you can do any of these without knee pain. Also, ice your knee after you exercise.

A great way to build flexibility in your legs is to simply bend at the waist and let your upper body hang. If you are very tight then bend your knees as much as you need. If you do this for 30 seconds to a minute in the morning and before bed you'll see quick results.